Dr. Oz’s “Total 10 day Rapid weight loss Plan” + Download

Total 10 Rapid Weight-Loss PlanDr. Oz’s total 10 rapid weight loss plan is a unique plan will help you kickstart your weight loss routine and give you the motivation you need to drop pounds fast. The plan is simple and offers all the information that people need for losing weight rapidly without deprivation.  From a daily smoothie to delicious veggie dishes, you will feel full and satisfied with your meal while your body gets the nutrition it needs.

Download and print the full plan here

Note: Before you decide to be on a diet, you should first find out if this plan is right for you, Check “The Total 10 Rapid weight loss Plan” FAQs

Total 10 day Rapid weight loss Plan

What You Can Eat

Wake-up: Cup of hot water with lemon or green tea (1 cup of coffee if needed)
Breakfast-Smoothie: (Choose between 1 of 3 recipes)
Protein: 12 oz. of poultry eggs and/or fish
Carbs: 1/2 cup of cooked quinoa
Fats: Good fats in moderation (Olive oil, Avocado, coconut oil)
Dairy: Optional 1 cup of 2% plain Greek yogurt per day
Vegetables: unlimited non starchy vegetables (see list)
Unlimited Detox Broth: (see recipe)
Optional Snacks (2 per day): Hummus, pickles, a couple handfuls of nuts, nut butter (2tbsp.), 1 apple

What You Need To Eliminate:

No wheat
No artificial sweeteners (no diet soda)
No white sugar
No alcohol
No processed foods
No dairy (except Greek yogurt)
No meals between 8pm – 8 am

Other Things To Do:

Take a multivitamin with 1000IU of Vitamin D
Detox bath every night (soak with 2 cups of Epsom salt & 1 cup of baking soda)

Shopping Lists

Weekly Shopping List:

  • Whey Protein powder or egg white protein powder (if lactose issue)
  • 3.5 oz. flaxseed oil (1 tbsp. a day in smoothie)
  • 8 oz. box dried quinoa (1/2 cup a day)
  • 1 bottle extra virgin olive oil or coconut oil
  • 1 bottle vinegar of your choice
  • Green tea (or coffee) if desired
  • 4 three-pounds bags of Epsom Salts
  • 1 four-pounds package of baking soda
  • Lemons
  • 4 Bananas (freeze after buying)
  • 56 oz. frozen berries
  • 2 qt. unsweetened vanilla almond milk or sweetened coconut milk depending on smoothie you choose
  • Optional: 7 plain 2% Greek yogurt (6 oz serving size)

Shopping List (Detox Vegetable Broth):

  • 4 large onions
  • 8 celery stalks
  • 2 cups cabbage
  • 8 cloves whole garlic
  • Dried ginger
  • 4 cups of winter squash (for sweetness)
  • 4 cups of root vegetables – pick one: turnips, parsnips, rutabaga
  • 8 cups chopped greens – pick one: kale, parsley, beet greens, collard greens, chard and dandelion
  • Sea salt to taste

(Or you can use 5 quarts of boxed, low-sodium, organic vegetable broth)

Unlimited Non-Starchy Vegetables:

  • Artichokes
  • Artichoke hearts
  • Asparagus
  • Bamboo sprouts
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon
  • Eggplant
  • Leeks
  • Lentils
  • Greens (collard, kale, mustard, turnip)
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Squash
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Water chestnuts
  • Watercress
  • Zucchini
  • Cabbage (green, bokchoy, Chinese)
  • Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)

Optional Extras:

Snacks

  • Hummus
  • Pickles
  • a couple handfuls of nuts
  • nut butter (2 tbsp.)
  • 1 apple

More

  • 1/2 cup beans (greens, kidney, garbanzo)
  • Canned pumpkin
  • Liquid stevia
  • Dates
  • Cocoa powder

Recipes

Breakfast Smoothie Options:

Berry Smoothie

1 cup unsweetened vanilla almond milk
1/2 frozen banana
1/2 cup of frozen berries
2 tbsp. protein powder (whey protein powder or egg white protein powder)
1 tbsp. flaxseed oil
1/2 cup ice

Pumpkin Pie Smoothie

2 tbsp. protein powder (whey protein powder or egg white protein powder)
1 tbsp. flaxseed oil
1 cup unsweetened coconut milk
1/2 cup 100% pure pumpkin puree
1 tsp. pumpkin pie spice
1/4 tsp. vanilla extract
1/2 frozen banana
1/2 cup ice

Chocolate Covered Almond Smoothie

1 tbsp. almond butter
2 tbsp protein powder
1 tsp. unsweetened cocoa powder
1 tbsp. flaxseed oil
1/2 frozen banana
1 cup unsweetened vanilla almond milk
2 dates
1/2 cup ice

Vegetable Broth:

 For every three quarts of water add:

  • 1 large onion, chopped
  • 1 cup of winter squash cut into large cubes (for sweetness)
  • 1 cup of root vegetables – choose one: kale, parsley, beet greens, collard greens, chard, dandelion
  • 2 celery stalks
  • 1/2 cup o cabbage
  • 4 1/2-inch slices of fresh ginger
  • 2 cloves of whole garlic (not chopped or crushed)
  • Sea salt, to taste

Add all the ingredients at once and place on a low boil for approximate 60 minutes. It may take a little longer. Simply continue to boil to taste.

Cool, strain (throw out the cooked vegetables) and store in a large tightly-sealed glass container in the fridge.

Heat gently and drink up to 3-4 cups a day

Makes: 2 quarts or 8 cups
Prep. time: 30 times
Cook time: 60 minutes

More than 2 millions have already tried this diet plan, Check “Total 10 Rapid Weight Loss Plan” Reviews.

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About Andrew Rezk

Andrew is an online entrepreneur and full time blogger. He likes to write about the latest diet tips, weight loss plans and general health & wellness. He enjoys working online & helping others. To learn more please visit AndrewRezk.com

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