Doctor Oz Total 10 Rapid Weight Loss Plan Review – What You Need to Know

When Dr Oz speaks, any guy out there who wants to shed a few pounds will be all-ears. Unfortunately, a lot of the time at least, he’s promoting supplements made by third party companies.

dr oz show

Therefore, when we heard that he was using his knowledge to create his very own diet plan, it goes without saying that we were immediately captivated.

The Total 10 Rapid Weight Loss Plan has naturally gained plenty of media attention and following such focus, we’ll now take an in-depth look at it to see if it really can help with your weight loss goals.

doctor oz total 10 weight loss plan


What is the Total 10 Rapid Weight Loss Plan?

With a name like ‘Total 10’, it would be fair to say that Dr Oz‘s product already prompts a lot of questions.

There are several reasons why it has been called this with the first, and most important, being that most guys will lose 10 pounds after completing the ten day treatment (notice the second mention of the magic number there?).

The third and final reason is perhaps media spin, with the marketing gurus involved in the plan claiming that those of you who use it will start ‘rating’ yourself as the ‘perfect 10’, rather than an ‘average 5’.

dr oz video

It’s quite a statement but again, considering the reputation of the Dr Oz show, we’re happy to buy into it.

Therefore, to summarize exactly what the Total 10 Rapid Weight Loss Plan is, it’s a short-term plan that aims to shred your weight using an approach that is centered on healthy eating.

Even though you will be eating completely healthily, it’s worth mentioning that you will also never feel hungry. This is in stark contrast to most diets which are out there.


What does the Total 10 Rapid Weight Loss Plan entail?

the plan

Considering its differences with modern diets, it’s worth highlighting exactly what the Total 10 Rapid Weight Loss plan entails.

As you can see, over the course of just ten days, there are few sacrifices and the emphasis is instead about making your body feel ‘full’ for the majority of the day.

  • Pre-breakfast: DrOz claims that one of the most important elements of the diet is actually before breakfast kicks off. He says that hot water with lemon is perfect for any guy, for the simple reason that it prepares your metabolism for the rigors of the day ahead. Additionally, it’s an absolute Godsend from a general health point of view, with the lemon promoting more bile flow which will ultimately cleanse the body.
  • Breakfast: In terms of breakfast itself, it’s all about the protein. While the principle aim of this is to suppress your hunger for the remainder of the morning, a protein-heavy breakfast will also prevent your metabolism from fluctuating as well as regulating your bloods sugar levels.
  • Other Meals: For the rest of the day, you should be looking to that high-protein approach. This will again make you much less likely to think about food for the rest of the day, while protein itself makes the body burn more calories as it is tougher to digest. For the guys who are looking to build the big muscles, it goes without saying that protein is a core component for muscle growth.
  • Snacks Policy: Some would suggest that the snacks policy is quite lenient, with DrOz suggesting that no more than two can be taken through the course of a day.
  • Regular Vegetables: A big element of the plan is that you should be eating regularly; ideally, every one to two hours. Of course, you can’t be eating any old food at these times. You should instead be turning to vegetables, something which the plan permits unlimited amounts of. It should stave off the hunger if times do start to get tricky.
  • Treats Policy: Again, this certainly isn’t a strict diet plan and if you do decide to follow it, you’ll be permitted to one ‘treat day’ every week. DrOz says this is to keep your motivation levels up.

As well as the above, Dr Oz recommends that you weigh yourself every morning. While some men might do this anyway, this isn’t some sort of scare tactic.

Instead, it’s to calculate just which foods have had the biggest impact for the previous day. It’s an analytical approach that will enable you to maximize your weight loss results from the plan.


Is it difficult to create meals based on the diet?

infographic total 10 diet plan

While the above guidelines will provide most people a good idea on how to tackle the diet plan, Dr Oz has gone a step further and provided various recipes to satisfy each stage of it.

For example, smoothies are regarded as one of the easiest ways to consume a lot of protein and he has put several ones together to allow a varied approach.

He also has breakfast and protein dishes, meaning that the days of frantically trying to choose what to have for dinner seem to be over.


Is there anything that can’t be eaten?


The simple rule is to avoid carbohydrates. Fortunately, as the plan only stretches over a two week period, this will be very easy for most people to do.

Unfortunately, there are other foods that you should refrain from eating.

The likes of dairy, refined sugar, wheat, processed foods and alcohol are all on the list and as we’ve already mentioned, you should be looking to fill your days with vegetables when you do come across a ‘hunger window’.

Perhaps the biggest problem for some people will be the reduced intake of a certain hot beverage.

The plan will limit you to just one cup of coffee every day and instead of using sugar, opt for something like unsweetened vanilla almond milk or coconut milk.


What happens at the end of the two week plan?

rapid diet plan for men

We mentioned earlier that a big part of the plan is assessing just how your body reacts to certain foods.

A similar testing phase occurs at the end of the plan, whereby you can start to see just which of those foods that you initially omitted have an undesirable impact on your body.

Dr Oz suggests that you do the following in the weeks preceding the plan:

  • First Week: It’s in this first week that you should start to reintroduce low-fat dairy into your diet. If you feel bloated, or just different in any negative way, you should look to permanently eradicate these low-fat dairy products from your diet.
  • Second Week: The same rules apply, but this time you should be looking to bring back low-glycemic fruits. We’re talking pears, mangoes and peaches and again, if you start to experience negative symptoms, look to eliminate them permanently.
  • Third Week: This is perhaps the most significant week, as the likes of pasta, whole grain break and other grains are reintroduced. You should eat them before 2pm but again, if your body starts to feel any worse than it has over the last few weeks, it’s time to consider chucking them out of your diet.


Is it likely to work for you?

will the plan work for you ? the review

The great thing about any plan that is promoted by Dr Oz is that it will immediately be put in front of millions of people.

This is exactly the case with the Total 10 Rapid Weight Loss Plan, with no fewer than 2.5 million people experiencing success with it.

To make matters even more promising, the average weight loss is ten pounds across the ten days – just like the doctor expected.

Of course, such weight loss probably shouldn’t come as much of a surprise. When you consider the philosophies of the plan, which is basically eradicating any foods you might be sensitive to whilst suppressing your hunger cravings, these results should be expected.

The fact that it has been devised by Dr Oz is the icing on the cake, to use a cliché. He only promotes products that are based on genuine science anyway, so all of this suggests that the plan will work for the majority of you who try it.


What are the downsides?

pros and cons

The downsides are how your body will react to the diet plan. For example, if you currently have umpteen cups of coffee every single day, there’s a chance that you will experience caffeine withdrawal symptoms such as headaches in the initial few days.

However, in general these adverse effects are few and far between and will only hinder the minority anyway. It’s all about finding out what foods you don’t need in your diet to ultimately create that ‘perfect 10’ that the marketing spiel talks about.


How much does it cost?

how much does it cost

We’ve just spoken about the possible downsides, but a major benefit of this plan is that it isn’t going to harm your pocket in the slightest.

Sure, you might have a different total on your weekly shopping bill (for better or for worse, might we add), but the plan itself is free.

This isn’t a product that DrOz has recommended or endorsed, it’s a specific plan that simply has to be followed.


A closing summary ..

The Dr Oz Total 10 Rapid Weight Loss Plan is made by one of the biggest names in the supplements industry, but this time he is promoting something that absolutely anyone can immediately switch to.

The diet might involve making some tough initial decisions and for most guys, this involves the removal of carbohydrates. However, the ‘testing’ philosophy of this diet impressed us immensely and as the results have shown, countless other people have experienced some rapid results after following the plan.

About George Allen

George Allen – Author – An AFPA Certified holistic and preventative nutrition professional. George is a well known exercise physiology and sports nutrition expert, the co-founder of
Syracuse University graduate: bachelor’s degree in nutrition/dietetics (B.S.) and a master’s degree in nutrition science with a concentration in counseling (M.A.)
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