Total 10 Rapid Weight Loss Low-Carb Diet: Lose Eight Pounds In Two Weeks Paleo-Style [Recipes]

After his 2013 talk shows were attacked for emphasizing weight loss supplements without sufficient clinical studies to back them, Dr. Mehmet Oz has changed his focus to research-backed topics. Citing the newest studies showing that high protein low-carb diets are most effective for weight loss, Dr. Oz unveiled a new Paleo-style low-carb diet called the Total 10 Rapid Weight Loss plan on Jan. 5.

The protein-packed diet is designed to help end sugar and carbohydrate addictions while curbing cravings. Tested on two million women, the low-carb weight loss plan took off an average of 8.1 pounds in two weeks, said Dr. Oz.

Lemon water for weight loss
Kick-start your day with lemon water.

In the morning, drink a cup of hot water with lemon to detoxify your body and activate the bile flow. Because studies show consuming more protein at breakfast cuts cravings, the Total 10 diet features a protein smoothie for breakfast (see recipe below).

For the rest of the day, turn to protein at every meal. A high protein diet requires more effort to digest, which boosts calorie-burning, according to Dr. Oz. Fish, eggs, or poultry should constitute your primary protein sources, and the plan calls for 12 ounces of protein daily.

Eggs can help with low-carb diet cravings.
Use eggs to curb cravings on a low-carb diet.

In addition, you can sip the Total 10 Vegetable Broth throughout the day (see the recipe below). Both the broth and non-starchy vegetables are allowed in unlimited quantities.

As the Inquisitr reported, the Dr. Oz Show also featured a fat-flush weight loss diet earlier this season, featuring a vegetable broth. The three-day fat flush diet is designed to take off five pounds, and can serve as a jump-start to a low-carb diet.

Love to snack? The Rapid 10 weight loss plan permits two daily snacks, such as an apple with nut butter or a handful of raw, unsalted nuts. One serving equals 22 nuts.

In accordance with Paleo diet guidelines, you’ll need to eliminate wheat, sugar, artificial sweeteners, dairy, alcohol, and processed foods. You can have one cup of coffee daily, with unsweetened almond milk.

Dr. Oz isn’t the only health expert to recommend a gluten-free diet for weight loss. When the trainers on The Biggest Loser were asked to name the best food fads to use in 2015, both Dolvett Quince and Bob Harper focused on the benefits of going gluten-free, reported WhoSay.

But don’t forget to count calories while you’re cutting the gluten, says Harper.

“When you start cutting out wheat you’re going to lose weight. I think people have to be really careful. Even though something is gluten free, you still have to watch calories.”

Dolvett praises the awareness that the gluten-free fad has brought to the world of dieting. But don’t forget the need for moderation, he advises.

“I think a food thing that really hit over the waves is the gluten free thing. 10 years ago we didn’t even have these conversations. There was no such thing as allergy tests or a gluten test. I think the bad habits finally caught up to us, so to speak. I definitely agree in balance.”


Total 10 Vegetable Broth


  • 1 gallon water
  • 1 large onion, chopped
  • 1 cup winter squash cut into large cubes
  • 1 cup root vegetables such as turnips, parsnips and rutabaga cut into large cubes
  • 2 cups chopped greens such as kale, parsley, beet greens, collard greens, chard and dandelion
  • 2 celery stalks
  • 1/2 cup cabbage
  • 4 1/2-inch slices of ginger
  • 2 whole garlic cloves
  • sea salt to taste

Directions: Combine all the ingredients in a stockpot and heat at a low boil for approximately 60 minutes.

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 to 4 cups a day.

Low-carb smoothie recipe
Kick-start your weight loss with a low-carb smoothie recipe.

Total 10 Chocolate-Covered Almond Smoothie


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

Directions: Blend and enjoy.

[Images Via Dr. Oz Show]