Does The Dubrow Diet Work?
Developed by a reality TV power couple, the Dubrow Diet pairs intermittent fasting, an eating pattern that restricts food intake for a certain period of time, with a low-carb diet.
The plan promises to help you lose weight, feel youthful, and change your body and life from the inside out. While some praised the plan's effectiveness, others claimed that it was unoriginal, oversimplified, and too low in calories.
This article discusses the Dubrow Diet and whether it can help you lose weight.
What is Dubrow Diet?
Diet Heather and Dr. Dubrow revolves around intermittent fasting, which they claim can lead to weight loss and lower inflammation, as well as help fight aging, reduce the risk of heart disease and type 2 diabetes, boost DNA repair, and give a brain boost.
Intermittent fasting can have health benefits. When obese people only ate food between 10 a.m. and 6 p.m., they ate about 350 fewer calories per day than the control group. Results? They lose weight and their systolic blood pressure lowers. Another study found that intermittent fasting triggers white blood cells that help fight inflammation and prompts fat cells to burn stored fat.
While there are no human studies that say intermittent fasting will turn back time or make you sharper, a study in rats found that increasing the time between meals, even if calorie intake remained the same, increased their longevity. In another study, mice on an intermittent fasting diet demonstrated better learning and memory than mice in a control group. But remember, that's a mouse, not a human.
The Dubrow Diet Feeding Interval: How It Works?
The Dubrow Diet isn't just about what you eat, but when you eat it. Basically, it's an interval of eating, or taking "long breaks from eating." It's also commonly called intermittent fasting, with the time spent eating being called the "eating cycle" and eating breaks the "fasting cycle."
The Dubrow Diet recommends a 16:8 schedule, which means fasting for 16 hours with an 8-hour eating window in the early phases. Depending on how quickly you want to lose weight, you will then choose a 12, 14, or 16 hour fast during phase 2 and so on.
How to follow Dubrow Diet
The Dubrow Diet is divided into 3 phases which vary according to the meal schedule. The first phase is called "Red Carpet Ready" and involves fasting for 16 hours and limiting food intake to 8 hours daily during the refueling period. It is a common type of intermittent fasting known as the 16/8 method.
This phase should be followed for 2-5 days at the beginning of the plan. It's thought to help reset hunger cues to start a diet on the right foot. (healthline)
The first phase is the most restrictive and encourages foods like lean protein, healthy fats, non-starchy vegetables, fruits, dairy products, and small amounts of nuts, seeds, and complex carbohydrates.
The second phase of the diet, known as "Summer Is Coming", must be followed until you reach your target weight.
Like the first phase, it involves a fasting period, which lasts 12-16 hours depending on how quickly you want to reach your goal.
This stage establishes guidelines for the food groups you should eat, and how much.
While it's not necessary to count calories or macronutrients, the plan encourages eating specific food groups.
During the second phase, you will have to eat:
2-3 portions of healthy fat
1 serving milk
2-3 portions of non-starchy vegetables
2-3 portions of lean protein
1-2 portions of fruit
1 portion of nuts or seeds
1 serving of complex carbs
Once you've reached your desired weight, you begin the final phase of the diet for long-term weight maintenance, known as "Looking Hot While Living Like A Human."
This phase has the same rules as phase two but involves fasting for 16 hours per day twice a week and following a 12-hour fast for the remaining 5 days.
During the second and third phases of the diet, cheat days are allowed every now and then. On these days, dieters can indulge in their favorite foods in moderation.
Dubrow Diet Meal Plan: What to Eat and Avoid
Here is a list of some of the main foods in the Dubrow Diet, although this is not an exhaustive list.
Recommended Foods on the Dubrow Diet:
- Turkey pork
- Pork
- Protein
- Eggs
- Lean cuts of red meat (such as round eyes, round top and bottom)
- Hunted meat (venison, bison and buffalo)
- Tofu
- Tempeh
- poultry
- Veggies
- Leafy green vegetables (eg spinach, arugula, lettuce, kale)
- Green beans
- Protein powder
- Fish and shells
- Leek
- Any vegetables that grow "above the ground" (asparagus, Brussels sprouts, celery, broccoli, summer squash, tomatoes, butternut or acorn squash)
- Garlic
- Onion
“underground” vegetables (limited; includes radishes, turnips, and carrots)
- Fruits
- Peaches
- Pineapple
- Lemons and limes
- Pears
- Apple
- Berries (strawberry, blueberry, blackberry, raspberry)
- Cherry
- Fat
- Avocado
- Oils (avocado, coconut, almond, grapeseed, olive)
- Olives
- Nuts and Seeds
- Almond Butter
- Pumpkin, sunflower, flaxseed and hemp seeds
- Almonds, pecans, pistachios
- Dairy products
- Feta Cheese and Parmesan
- Nonfat or low-fat milk (milk, cottage cheese, and yogurt)
- Kefir
- Alternative (coconut milk and yogurt)
- Seeds and Nuts
- Wheat
- Wheat seeds
- Bulgur
- Peas
- Bean
- Nuts
- Wheat bread
- Barley
- Hummus
- Beverage
- Water
- Coffee and tea
- Calorie-free drinks with "alternative" sweeteners (such as monk fruit, stevia or xylitol)
- Alcohol (during later phases)
- Spice
- Herbs and spices
- Spicy sauce
- Monster
- Foods that are not recommended for the Dubrow Diet
- Baked food
- Cereal
- White pasta
- white bread
- Very well processed snacks
- Desserts
Is the Dubrow Diet Healthy?
While there's plenty of research showing that intermittent fasting can be good for you, and there's nothing inherently unhealthy about the Dubrow Diet, it can be a bit tricky for most people to stick with. Not only does it require you to change your meal schedule, you also have to photocopy the pages of a book that lists approved foods and carry them around in your purse. If you're new to intermittent fasting and want to make sure you're doing it right, this book provides a great introduction and even includes tips for sticking to your plans when you go on vacation. However, it can be a bit stressful to follow it strictly.
The Dubrow Diet is a low carbohydrate diet that uses intermittent fasting to promote weight loss. It emphasizes eating lean proteins, healthy fats, non-starchy vegetables, and fruits and may offer several benefits
No comments:
Post a Comment