Oprah Winfrey is one of the most influential media personalities in the world. She is best known for her incredibly successful talk show The Oprah Winfrey Show which ran for 25 seasons. Throughout her career, Oprah has been open about her weight loss struggles. She has tried numerous diets and lifestyle changes over the years. So what diet does Oprah currently follow to maintain her health and weight loss?
Oprah’s Weight Loss History
Oprah was always a bit overweight as a child. When she started her career in media in her early 20s, she slimmed down significantly. However, her busy schedule led to weight gain over the years. At her heaviest in 1992, Oprah weighed 237 pounds.
Over the years, Oprah tried many different diets to lose weight:
- Liquid diets like Optifast and SlimFast shakes
- Strict low-fat diets recommended by doctors
- Cutting out bread and pasta
- Counting Points on Weight Watchers
- Eating just fruits and vegetables one summer
- Hiring a personal trainer
- Colon cleanse
These diets resulted in some initial success, but the weight always came back. It was a yo-yo cycle of losing and gaining.
Oprah’s Breakthrough
In 2015, Oprah had an “aha moment” that changed her relationship with food and her body. She realized that dieting alone would not lead to lasting weight loss. She needed to make her health a priority and approach it more holistically.
Oprah enlisted the help of Weight Watchers and her personal trainer Bob Greene. She followed Weight Watchers Points system but also focused on eating real, fresh foods. She started cooking more meals at home and dining out less. Exercise became a regular habit, not just a chore before a big event. She prioritized getting 7-8 hours of sleep per night.
Oprah also worked on managing stress better and being more mindful. She meditated, journaled, and surrounded herself with positive supportive friends. This holistic approach resulted in permanent sustainable weight loss for Oprah. She lost over 40 pounds and has kept it off since 2015.
Oprah’s Diet Today
So what does Oprah’s diet and health routine look like today in 2023? Here are the key elements that allow her to maintain her weight loss:
1. Weight Watchers program
Oprah still follows the Weight Watchers Points system for weight management. This allows her to eat in moderation while still enjoying all foods. She focuses on nutritious zero Points foods like vegetables, fruits, lean proteins and whole grains. The occasional slice of cake or glass of wine can be enjoyed in moderation by budgeting Points.
2. Regular exercise
Exercise is now a firm habit for Oprah. She works out about 5 days a week for 45 minutes with trainer Bob Greene. Her workouts involve cardio like walking on the treadmill along with strength training and stretching. Staying active helps Oprah relieve stress and keep her metabolism revved up.
3. Clean eating
Oprah emphasizes eating “clean” whole foods whenever possible. She loads up on vegetables, fruits, lean proteins like chicken and fish, legumes, nuts and whole grains. She minimizes processed foods, sugar and heavy sauces. Portion control is important even on zero Points foods.
4. Adequate sleep
Getting 7-8 hours of sleep per night is key for Oprah. She aims to be in bed by 10 pm most nights. Adequate rest helps control stress hormones that can lead to weight gain.
5. Mindfulness and gratitude
Oprah prioritizes daily mindfulness practices like meditation, journaling and reflection. This helps manage stress and develop a grateful mindset. She expresses gratitude for all aspects of her life, not just food and weight. This positive outlook promotes overall wellbeing.
Oprah’s Daily Meal Plan
Here is what a typical day of meals and snacks looks like for Oprah when she is home:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal made with fresh fruit and nuts, hardboiled egg whites |
| Morning Snack | Nonfat yogurt with berries |
| Lunch | Vegetable lentil soup, mixed green salad with chickpeas and light dressing |
| Afternoon Snack | Apple with peanut butter |
| Dinner | Roasted chicken breast, steamed broccoli, sweet potato |
| Evening Snack | Air popped popcorn |
This meal plan focuses on lean proteins, fruits and vegetables, high-fiber whole grains, and healthy fats. Processed foods, salty snacks, sugary desserts and heavy sauces are avoided most days. But Oprah still enjoys treats in moderation for special occasions or when dining out.
Oprah’s Top Diet Tips
After decades of struggling with weight loss, Oprah has developed some wisdom around successful dieting and maintaining results. Here are her top diet tips:
1. Have an accountability partner
Oprah credits her partner Stedman and Weight Watchers community for keeping her on track. Having to be accountable to others provides motivation to stick to healthy habits long-term.
2. Don’t deprive yourself
Oprah says banning entire food groups inevitably leads to bingeing. It’s better to enjoy all foods in moderation by carefully budgeting portions.
3. Cook more meals at home
Preparing meals at home makes it easier to control ingredients and portions. Dining out often derails diets.
4. Indulge gently
Allow yourself small treats occasionally without feeling guilty. Get right back on track at the next meal instead of spiraling.
5. Develop a positive mindset
Focus on gaining health, energy and confidence vs. losing weight. Cultivate gratitude for the healthy foods fueling your body.
Does Oprah Follow a Keto or Vegan Diet?
There are always rumors swirling about the latest diet Oprah is following. Here are the facts:
Keto Diet
Oprah tried the ultra low-carb keto diet for a few weeks. But she found it too restrictive and hard to sustain long-term. She needs more carbohydrates like fruit and whole grains to fuel her busy schedule. Oprah says keto works well for some people but not for her.
Vegan Diet
Oprah occasionally enjoys meatless meals made with veggies, grains and legumes. But she has not given up animal proteins like chicken and fish. She finds lean proteins help keep her feeling satisfied between meals. A vegan diet is too extreme for Oprah’s needs and preferences.
Oprah’s Favorite Healthy Foods
These are some of Oprah’s go-to foods that she eats regularly as part of her diet:
- Oatmeal – topped with fresh fruit, nuts, milk
- Eggs – mostly egg whites scrambled or hard boiled
- Yogurt – nonfat plain Greek yogurt
- Fruits – especially blueberries, apples, bananas
- Vegetables – leafy greens, broccoli, sweet potatoes
- Hummus – with raw veggies for dipping
- Lean protein – chicken, salmon, tuna
- Whole grains – brown rice, quinoa, whole wheat bread
- Popcorn – air popped
- Dark chocolate – 70% cocoa in small amounts
- Wine – 6 ounces red wine several times a week
Focusing on nutritious whole foods like these makes up the majority of Oprah’s meals and keeps her feeling satisfied. But she still enjoys treats like pasta or dessert on occasion when dining out or celebrating a special event.
Oprah’s Struggles and Lessons
Despite her wealth and resources, Oprah struggles with her weight like anyone. Her key lessons learned are:
- Diets provide short-term results at best
- Lasting weight loss requires a total lifestyle change
- Food is fuel but also comfort; mindfulness helps balance this
- Physical health is connected to emotional health
- Staying accountable to others provides motivation
- Progress not perfection!
Conclusion
Oprah’s diet has evolved over decades as she has learned what works for sustained weight loss. She follows Weight Watchers for portion control but focuses on eating mainly whole foods like vegetables, fruits and lean proteins. Regular exercise, adequate sleep and mindfulness are also central to Oprah’s lifestyle. This balanced approach has allowed Oprah to finally maintain her weight loss long-term. Her journey shows that patience, self-care and loving yourself are key to healthy and permanent results.