A grilled chicken sandwich with veggies on a checkered table cloth.

Dr. Oz's System 21 plan is filled with tons of healthy-eating tips to help you lose weight and improve your health. But that doesn't mean you can't enjoy the restaurants and meals you love. Here are four ways to enjoy those foods without falling off-track.

Hamburgers

If you're craving a burger, go for it! Don't deprive yourself of what you enjoy, because you'll be more likely to binge later. Just make it System 21-friendly! The burger patty should be the size of your palm, the right portion size for the plan. Add a side salad with beans to get your serving of System 21 "beans and greens" as well. Maybe even try putting the burger on top of the salad!

Health

How to Safely Make Lifestyle Changes With Type 2 Diabetes

Gain control of your disease while still protecting your heart

If you're overweight or obese and have type 2 diabetes, a new study reveals how to make lifestyle changes that will help you safely gain control of your disease and still protect your heart.

Researchers published a study in Diabetes Care that took a second — and more in-depth — look at data from the NIH's Look AHEAD study. They found that for 85% of people in that study, lifestyle interventions that triggered weight loss and increased physical activity reduced potential cardiovascular problems. Such lifestyle interventions also help reduce the risks for diabetes, dementia and some cancers and strengthen the immune system.

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