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.

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!

Diet and Nutrition

What's Really Causing Your Obesity: Nature or Nurture?

It's more complex than too many calories and not enough physical activity.

The American Medical Association officially recognized obesity as a disease in 2013. But in the past 13 years, there's not been much of a shift in the understanding of what causes obesity — not in the general public, in people who contend with the condition or in the practice of medicine. Most people still think of obesity as a character flaw caused by too many calories and not enough physical activity. But it's much more complex than that.

A study analyzing National Health and Nutrition Examination Survey (NHANES) data found that even though US adults' BMI increased between 1988 and 2006, the amount of calories adults consumed and the energy they expended were unchanged. It also appears that the quality of calories consumed (low versus high glycemic index) is as important a consideration as the total quantity. And genetics only explains about 2.7% variation in people's weight, according to a study in Nature. That all adds up to this: The two most common explanations for obesity — calories in, calories out and family history — cannot, by themselves, explain the current epidemic.

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