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Dr. Oz: Low-carb diet cuts cravings and triglycerides; lose 10 pounds in 21 days

Get diet tips from Dolvett Quince.
Photo by Stacy Revere/Getty Images

Did you know that women with high levels of triglycerides are significantly more at risk for heart disease and also have problems recognizing when they're full? Dr. Mehmet Oz explained how to reduce your levels, cut hunger cravings and lose up to 10 pounds in 21 days with Dolvett Quince’s 3-1-2-1 Diet on his Tuesday talk show.

Famed as a trainer on "The Biggest Loser," Dolvett says he created his new diet plan to provide a safe way to lose weight rapidly. The program is detailed in his book "The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days."

While contestants on "The Biggest Loser" are discouraged from cheating, Dolvett believes that building in cheat meals can actually improve your success. He recommends alternating calories as well, which he feels optimizes your metabolism to speed up weight loss.

Days on which you eat clean include large amounts of water, gluten-free carbohydrates, lean protein and fiber. Portion control is essential, even on cheat days, says Dolvett.

Dolvett emphasizes the importance of choosing the right foods to maintain muscle while you burn away excess fat. Examples include sliced apples with peanut butter and avocado with sliced oranges.

To beat bloating, try sipping dandelion tea at night. In addition, coconut water can help flush out excess sodium.

Dolvett also urges you to make time for exercise. He's created a series of fitness DVDs, such as "Biggest Loser: 30-Day Power X-Train."

When it comes to your diet and triglycerides, Dr. Oz emphasizes the link between your weight and your test readings. When your triglycerides are high, you don't always recognize when you are full.

By maintaining healthy levels of triglycerides, you can curb cravings and lose weight more easily. Foods that help include olive oil, beans, spinach and salmon.

Salmon is also helpful as a weight loss food for other purposes, says Dr. Oz. The high concentration of protein and omega-3s keeps you full longer to prevent the temptation of late-night snacking.

When it comes to beans, he recommends black beans because they have more protein and fiber. Try adding beans and spinach to your next salad, then sprinkle with olive oil for a three-pronged attack on triglycerides.