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

Dr. Oz's System Oz 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.

Burrito Bowl

If you're craving tacos or burritos, go get a burrito bowl. You'll cut back on a lot of carbs. Choose your favorite protein and beans, which provide high-fiber carbohydrates to help balance your blood sugar and give you energy. If you don't want the beans, opt for brown rice. Next, add that creamy and delicious guacamole, which has a lot of healthy fat. Just be sure to ask for half of their typical portion size, which keeps the calories in check. After that, load up on veggies and enjoy!


Fat Substitutes: Could They Be Leading to Your Weight Gain?

They're hiding in everything from low-fat cottage cheese to protein shakes.

Fat substitutes are compounds that resemble the chemical and physical properties of certain fats and oils and are often used to replace conventional fats (butter, oil) in baking and frying. They can help bring calorie counts down.

But fat substitutes are almost like secret ingredients that hide in plain sight, says Mark Schatzker, author of the upcoming book "The End of Craving: Recovering the Lost Wisdom of Eating Well."

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