The Dubrow Diet, created by "The Real Housewives of Orange County" star Heather Dubrow and her husband, Dr. Terry Dubrow, a plastic surgeon on "Botched," is a popular diet that utilizes intermittent fasting for weight loss. The Dubrows developed their program after years of yo-yo dieting. Their book, "The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless," details their approach, which claims to help with weight loss, skin appearance, energy levels, blood sugar stabilization, inflammation reduction, and anti-aging. This article provides a detailed review of the Dubrow Diet, exploring its phases, food recommendations, potential benefits, and drawbacks.
Understanding the Dubrow Diet
The Dubrow Diet is based on the concept of intermittent fasting, referred to as "interval eating" by the Dubrows. The diet involves specific eating and fasting windows, along with guidelines on food choices and portion sizes. The program is divided into three phases, each with its own set of rules and recommendations.
Three Phases of the Dubrow Diet
- Phase 1: Red-Carpet Ready. This initial phase lasts two to five days and involves a strict 16-hour fasting period ("resetting") followed by an 8-hour eating window ("refueling"). Calorie intake during this phase ranges from 1,000 to 2,000 calories per day. This phase aims to jump-start weight loss and prepare the body for the subsequent phases.
- Phase 2: Summer Is Coming. This phase offers three options, allowing individuals to choose a pace that suits their goals and preferences.
- Slow: 12-hour reset and 12-hour refuel.
- Medium: 14-hour reset and 10-hour refuel.
- Fast: 16-hour reset and 8-hour refuel.Each option includes a "cheat" moment, meal, or day.
- Phase 3: Look Hot While Living Like a Human. This maintenance phase is designed for long-term adherence. It involves following a 12-hour reset/12-hour eating schedule for five days a week and a 16-hour reset/8-hour eating plan for the remaining two days. The Dubrows suggest reverting to Phase 1 for a quick weight loss boost before special events.
Food Guidelines
The Dubrow Diet focuses not only on when you eat but also on what and how much you eat. Each phase has specific guidelines.
Phase 1 and 2 Food Choices
Phases 1 and 2 include a customizable meal planner with directions on protein, carbohydrate, and veggie servings. Food lists and sample meal plans are provided. Refueling encourages a variety of foods, but with specific portion sizes and frequency.
- Protein: 3 to 4 ounces, two to three times per day.
- Fruit: 1 cup or one small individual fruit per day.
- Carbohydrates: Half-cup of a complex carbohydrate, such as lentils, barley, or a slice of multigrain bread per day. White flour is discouraged.
- Dairy: Non-fat dairy is allowed in phase one, and 2% fat is introduced in the second phase.
- Alcohol: Allowed in moderation in phase two (one drink a day for women, two for men).
Phase 3 Food Choices
In Phase 3, individuals are encouraged to continue eating the foods they consumed during Phases 1 and 2. While portion sizes can be slightly more liberal, the Dubrows advise revisiting them if weight starts to increase.
Read also: Interval Eating for Weight Loss
Acceptable Beverages During Fasting
During fasting periods, the Dubrows allow beverages and supplements with no sugar and minimal calories (no more than 100 calories total).
Recommended and Not Advised Foods
The Dubrow Diet recommends a variety of whole, nutritious foods, including:
- Protein: Eggs, turkey bacon, lean cuts of red meat, game meats (venison, bison, and buffalo), poultry, protein powders, tofu, tempeh, fish, and shellfish.
- Vegetables: Green leafy vegetables (spinach, arugula, lettuce, kale), green beans, leeks, above-ground vegetables (asparagus, Brussels sprouts, celery, broccoli, summer squash, tomatoes, butternut or acorn squash), garlic, onions, and limited below-ground vegetables (radishes, turnips, and carrots).
- Fruit: Apples, berries (strawberries, blueberries, blackberries, raspberries), peach, pineapple, cherries, lemon and lime, pears.
- Fats: Avocado, oils (avocado, coconut, almond, grapeseed, olive), olives.
- Nuts and Seeds: Almond butter, pumpkin, sunflower, flaxseed, hempseeds, almonds, pecans, pistachios.
- Dairy: Feta and Parmesan cheese, nonfat or lowfat dairy (milk, cottage cheese, and yogurt), kefir, alternatives (coconut milk and yogurt).
- Grains and Legumes: Beans, chickpeas, oats, quinoa, bulgur, lentils, whole-wheat bread, barley, hummus.
- Drinks: Water, coffee and tea, calorie-free drinks with alternative sweeteners (monk fruit, stevia, or xylitol).
- Condiments: Herbs and spices, hot sauce, mustard.
Foods that are not advised on the Dubrow Diet include:
- Baked goods
- Cereal
- White pasta
- White bread
- Highly processed snack foods
- Desserts
Evaluating the Health Claims
The Dubrows claim that their diet leads to weight loss, improved skin appearance, increased energy, stabilized blood sugars, decreased inflammation, and anti-aging benefits. While there is no specific research on the Dubrow Diet itself, there is research on intermittent fasting and antioxidant-rich foods, which are components of the diet.
Intermittent Fasting Research
Research on intermittent fasting is ongoing and somewhat inconclusive. Some studies suggest it can lead to weight loss, but it's unclear whether the results are due to interval eating or calorie restriction. Many studies have been conducted on animals, and more research is needed to determine the long-term effects on humans.
Read also: The Hoxsey Diet
Antioxidant-Rich Foods
Antioxidant-rich foods, which are part of the Dubrow Diet, may improve skin appearance, decrease inflammation, and provide anti-aging benefits. However, these foods can be incorporated into less restrictive diets like the Mediterranean diet.
Pros and Cons of the Dubrow Diet
Like any diet, the Dubrow Diet has its advantages and disadvantages.
Pros:
- Encourages a variety of nutritious foods, including veggies, fruits, legumes, nuts, yogurt, and seafood.
- Promotes portion control and calorie reduction, which can lead to weight loss.
- Focuses on whole, unprocessed foods.
- Emphasizes fiber intake, which aids digestion.
Cons:
- Restrictive portion sizes may be difficult to sustain for the average person.
- The use of the word "cheat" can create a negative relationship with food.
- May be too restrictive for individuals with a history of eating disorders or a turbulent relationship with food.
- The low-calorie intake in the initial phases may lead to hunger and sluggishness.
- The emphasis on appearance over health and well-being can be harmful.
- Limits complex carbohydrates, which may be restrictive for some people.
Expert Opinions
Registered dietitians and nutritionists offer valuable insights into the Dubrow Diet.
Amy Shapiro, RD, CDN, the founder and director of Real Nutrition in New York City, appreciates the diet's emphasis on lean proteins, vegetables, nuts, seeds, and heart-healthy fats. She notes that the program recommends foods that are not artificial or in packages, focusing on whole foods.
Samantha Cassetty, MS, RD, a dietician based in New York City, points out that the meal plans are quite low in calories, which may make it difficult for people to meet their nutrient needs. She also cautions against the use of "cheat" moments, meals, or days, as this can be harmful to emotional well-being and may lead to yo-yo dieting.
Read also: Walnut Keto Guide
Potential Benefits of Intermittent Fasting
The Dubrows advocate for interval eating as a way to increase autophagy, the cells' self-cleaning process, and promote anti-aging. While the idea is promising, more research is needed to confirm these benefits in humans.
Is the Dubrow Diet Right for You?
The Dubrow Diet may be suitable for individuals looking to lose weight and adopt a healthier eating pattern. However, it's essential to consider the potential drawbacks and consult with a healthcare professional or registered dietitian before starting the diet, especially if you have any underlying health conditions or a history of eating disorders.