So delicious, so effective

Loading your diet with plant-based foods for just 21 days floods the body with phytochemicals to flush fatpacking toxins and repair cellular damage—so you’ll reboot your metabolism and continue losing weight even after you finish the plan. And while Mehmet Oz, M.D., calls for cutting alcohol and processed foods (including refined sugars and artificial sweeteners) and limiting animal products, women say the diet is extremely easy to follow because they can indulge in meat and dairy products twice a week.

To ensure followers never feel hungry, Dr. Oz also loaded the plan with fiber-rich foods to promote feelings of fullness for hours and prevent cravingcausing blood-sugar spikes. “When you get fiber in your food, there is an incredibly valuable resource for you,” Dr. Oz told viewers. “It makes you feel full, so without trying, you can naturally begin to let those pounds slip off.”

To get started, enjoy half an avocado spread on a slice of fiber-rich Ezekiel bread ($4 for 20 slices, in the supermarket freezer section) each morning. “For breakfast, it’s about having healthy fats and high fiber because I want you to be full all morning long,” Dr. Oz told viewers. According to science in the Nutrition Journal, oleic acid in avocado triggers the release of satiety signals so powerful that women who added half an avocado to a meal felt 40 percent less hungry for at least three hours. Dr. Oz recommends topping your avocado toast with any favorite low-calorie flavor boosters like lemon juice, sriracha or cucumber slices.

At lunch and dinner, you’ll create delicious meals that feature plant-based protein, which can include 1 cup of legumes, 1⁄4 block of tofu, 8 oz. of tempeh, 2 Tbs. of seeds or a scoop of plantbased protein powder (like Country Farms Super Greens Plant Protein, $15 for 14 servings, Walmart.com). Fill the rest of your plate with unlimited non-starchy veggies (like greens, peppers, squash and tomatoes) and up to 2 Tbs. of olive oil daily.

Dr. Oz’s plan also allows for two servings of fruit (1 medium apple, pear or plum or 1⁄2 cup of berries or grapes per serving), as well as 1 oz. of nuts (about enough to fill a shot glass) or 1 Tbs. of almond butter as snacks throughout the day. “Although skipping the snacks may sound like a good idea as it means fewer calories at the end of the day, don’t do it,” Dr. Oz advised his viewers. “Having a healthy snack between meals will keep you satisfied for longer and the sweetness from fruits and berries will satisfy your cravings for unhealthy, sugary snacks.” And for your fastest, easiest, most delicious slimdown ever, incorporate these simple Dr. Oz–approved strategies:

Rise and shine with this brew. Dr. Oz suggests sipping oolong tea to supercharge weight loss. “Scientific testing has shown that oolong tea increased the number of calories burned per day compared to drinking water,” he has said. According to a study in the journal Endocrinology, oolong tea contains polyphenols that melt belly fat: After eight weeks, subjects had two times less visceral fat than those who didn’t drink the tea. We like: Twinings 100% Pure Oolong Tea ($4 for 20 tea bags, iHerb.com).

Make over your faves. “[You’ll] make plant protein into meals that will have you wondering why you didn’t stop [eating] so much meat before,”

Dr. Oz promised his fans. One favorite trick from The Dr. Oz Show dieters: soaking crumbled tempeh in reconstituted vegan beef bullion (like Edward & Sons Not-Beef Bouillon Cubes, $3 for 8, Vitacost.com) to re-create the flavor of meat.

Chef Rocco DiSpirito also shared his own recipe for a plant-based, dairy-free ricotta-cheese substitute that Dr. Oz’s taste-testers report is “absolutely delicious.” To make: Soak 11⁄2 cups of raw almonds in water for at least an hour. Strain, then blend with 1⁄4 cup of fresh water, adding more water as needed to get the desired consistency. Stir in a sprinkle of salt and the juice of half a lemon.

Nix cravings. Dr. Oz’s testers devised a delicious June-perfect sip to bust their cravings: frozen green lemonade. To make the craving-quashing sip, blend 1⁄2 cup of frozen kale, 1 cup of frozen spinach, 1 frozen stalk of celery, the juice of 1 lemon and a handful of mint, adding water or ice to create the desired consistency. This smart summer slushie will keep you full for

hours because greens are proven to reduce levels of appetite-stimulating hormones by 39 percent while increasing the output of satiating-boosting hormones by 48 percent. (Looking for a more indulgent plant-based treat? FIRST’s Snack Spy shares her favorite nondairy frozen treats on page 20.)

Supplement with B12. This 21-day plan is so nutrient-dense that it eliminates the need for most supplements. The one exception: vitamin B12, a nutrient found in animal products that plays a key role in converting fat into fuel. Dr. Oz has suggested taking a 5,000 mcg supplement (like Life Extension Methylcobalamin 5 mg, $24 for 60 lozenges, LEF.com/FFW) once daily to ward off shortfalls.