System Oz: What You Need to Know

Here's how to get started and find success on Dr. Oz's Mediterranean-inspired intermittent fasting plan for whole-body wellness.

On System Oz, you will eat food like this meal, which is a serving of salmon with a salad of cucumbers, tomatoes, olives and greens.

WHAT IS SYSTEM OZ?

System Oz is an easy, engaging plan created just for you to take back control of your health. It's a complete wellness lifestyle program to renew your body, mind and soul. You'll utilize delicious meals of food you love, customized exercise classes to match your fitness level, and intermittent fasting to help maximize weight loss. Start the plan today, and live a happier and healthier life.

HOW MUCH WEIGHT COULD I LOSE ON SYSTEM OZ?

Following the daily food, exercise and wellness guides can help you lose weight, as well as lower your blood pressure, fasting glucose and bad cholesterol. Here's what your success could look like.


HOW WILL MY DAILY ROUTINE CHANGE ON SYSTEM OZ?

You may be eating at different times or turning off social media a little earlier, but we'll be with you every step of the way! We've got a schedule checklist so you know exactly what you'll do each day.

System-Oz-Daily-Checklist.pdf

WHAT KIND OF FOOD WILL I EAT ON SYSTEM OZ?

Real food that actually tastes good! The Dish crew put together a ton of recipes packed with meat, beans, grains, vegetables and fruits, and you can find them all here. It's all the healthy stuff your body needs without sacrificing flavor. Here's a grocery list and snack list to help you stock up at the store with the food you'll need -- including dessert and drinks! Did we mention you also get a weekly cheat day?

System-Oz-Snacks.pdf

System-Oz-Shopping-List.pdf

HOW OFTEN WILL I EXERCISE ON SYSTEM OZ?

Every morning with our uplifting and passionate fitness experts. They've created tons of customized classes to match your fitness level, so you can feel confident in both low-impact and high-intensity workouts. Connecting your body and your mind, they'll help you build strength from the inside out. Click here to watch the classes.

ANY OTHER BENEFITS OF SYSTEM OZ?

System Oz will also help you sleep better and reduce stress -- two things we could all use after this pandemic! Of course, we've got the tips for a good night's rest and ways to calm your mind.

Download and print the guide to System Oz below.

System-Oz-Plan.pdf

How Sharing Your Meals Can Help With Your Weight Loss

When two folks who want to lose weight shop, cook and eat together it makes the challenges less daunting

Buddy movies don't always have happy endings. But teaming up with a weight-loss buddy to share mealtimes can have great results. It's proved to help you successfully shed excess pounds and raise your spirits.

When two folks who want to lose weight shop, cook and eat together it makes the challenge of losing weight more fun and less daunting. By sharing weight-loss goals with each other (write them down), then celebrating as you meet them — and admitting when you mess up — you're more likely to stay on track. "Chatting'n'chowing" should put an end to "zombie" eating (a fork in one hand and a phone in the other). That eating style can make you bolt down food without being aware of how much — or even what — you're eating.

So here are three tips for maximizing those benefits and reaching your dual goals faster.

1. Take turns with shopping and cooking, but always agree on the meal beforehand.

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