The Dubrow Diet, the brainchild of Heather Dubrow, a former Real Housewives of Orange County star, and her husband Dr. Terry Dubrow, a plastic surgeon, has gained significant popularity. The diet, detailed in their book "The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless," combines interval eating with specific food recommendations to achieve weight loss and other health benefits. The Dubrows also authored "The Dubrow Keto Fusion Diet: The Ultimate Plan for Interval Eating and Sustainable Fat Burning," which combines aspects of the keto diet with interval eating.
What is the Dubrow Diet?
At its core, the Dubrow Diet is a structured eating plan that emphasizes not only what you eat but also when you eat. The central concept is "interval eating," a form of intermittent fasting where you alternate between periods of eating and fasting. According to the Dubrows, this approach is key to weight loss, weight control, and even anti-aging.
The Dubrow Diet promotes itself not just as a diet, but as a lifestyle based on science. The Dubrows cite research suggesting that interval eating can trigger anti-inflammatory responses, cell renewal, and the preferential use of fat as fuel.
The Three Phases of the Dubrow Diet
The Dubrow Diet consists of three distinct phases, each with its own set of rules and goals:
- Phase 1: Red-Carpet Ready: This initial phase serves as a jump-start, lasting two to five days. It involves a strict 16:8 interval eating schedule, meaning a 16-hour fasting window followed by an 8-hour eating window. Calorie intake during this phase typically ranges from 1,000 to 2,000 calories per day.
- Phase 2: Summer Is Coming: This phase is tailored to your weight loss goals, offering three different "speeds" to choose from:
- Slow: A 12-hour reset (fasting) followed by a 12-hour refuel (eating), with one "cheat moment" (snack or dessert) per week.
- Medium: A 14-hour reset, a 10-hour refuel, and one cheat meal per week.
- Fast: Maintaining the 16:8 schedule from phase one, but adding one full cheat day.
- Phase 3: Look Hot While Living Like a Human: This is the maintenance phase, designed for long-term adherence. It involves a 12-hour eating schedule for five days a week, plus two days of a more restrictive 8-hour eating period.
What to Eat (and Avoid) on the Dubrow Diet
The Dubrow Diet provides guidelines on the types of foods to consume during the eating windows. The plan emphasizes whole, unprocessed foods, with a focus on lean protein, non-starchy vegetables, and healthy fats.
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Foods Recommended on the Dubrow Diet:
- Protein: Eggs, turkey bacon, pork, lean cuts of red meat, game meats (venison, bison, 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, carrots).
- Fruit: Apples, berries (strawberries, blueberries, blackberries, raspberries), peaches, pineapple, cherries, lemon, lime, and pears.
- Fats: Avocado, oils (avocado, coconut, almond, grapeseed, olive), and olives.
- Nuts and Seeds: Almond butter, pumpkin, sunflower, flaxseed, hemp seeds, almonds, pecans, and pistachios.
- Dairy: Feta and Parmesan cheese, nonfat or low-fat dairy (milk, cottage cheese, yogurt), kefir, and alternatives (coconut milk and yogurt).
- Grains and Legumes: Beans, chickpeas, oats, quinoa, bulgur, lentils, whole-wheat bread, barley, and hummus.
- Drinks: Water, coffee, tea, calorie-free drinks with alternative sweeteners (monk fruit, stevia, or xylitol), and alcohol (during later phases).
- Condiments: Herbs, spices, hot sauce, and mustard.
Foods Not Advised on the Dubrow Diet:
- Baked goods
- Cereal
- White pasta
- White bread
- Highly processed snack foods
- Desserts
Potential Benefits of the Dubrow Diet
- Weight Loss: The Dubrow Diet's combination of interval eating and calorie restriction can lead to weight loss.
- Emphasis on Whole Foods: The diet encourages the consumption of nutrient-rich foods like vegetables, fruits, lean protein, and healthy fats.
- Potential for Increased Autophagy: The Dubrows suggest that interval eating may increase autophagy.
Criticisms and Potential Downsides
- Restrictive Nature: The Dubrow Diet can be quite restrictive, especially in the initial phases, which may make it difficult to adhere to long-term.
- Low Calorie Intake: The diet's low-calorie content, particularly in the early phases, may not be sustainable for everyone and could lead to feelings of hunger and sluggishness.
- Focus on Aesthetics: Critics have pointed out the diet's over-the-top focus on appearance, which can be detrimental to emotional well-being and may promote unhealthy relationships with food.
- "Cheat" Mentality: The incorporation of "cheat" moments, meals, or days can foster a negative mindset around food and potentially lead to yo-yo dieting.
- Lack of Robust Scientific Evidence: While the diet is based on the principles of intermittent fasting, there is limited research specifically on the Dubrow Diet itself. Much of the existing research on intermittent fasting is short-term or conducted on animal subjects.
- Not Suitable for Everyone: The Dubrow Diet is not recommended for individuals with a history of eating disorders, pregnant women, people under 18, or those with certain medical conditions.
Dubrow Keto Fusion Diet
The Dubrows have also introduced "The Dubrow Keto Fusion Diet," which combines interval eating with the principles of the ketogenic diet. This approach aims to address the hunger often associated with interval eating by promoting a diet high in healthy fats and low in carbohydrates.
The Dubrow Keto Fusion Diet utilizes a 12:8:4 hourly eating schedule:
- 12 hours: Reset/fast
- 8 hours: Recharge (eating keto-friendly foods)
- 4 hours: Fuel (further fueling the body)
This fusion diet aims to reprogram cells to metabolize fat for fuel, normalize blood sugar, fight inflammation, and increase energy levels.
Reviews and Expert Opinions
Registered dietitians acknowledge that the Dubrow Diet promotes healthy foods but caution that it can be overly restrictive and potentially difficult to sustain long-term. Some experts suggest that women may benefit from shorter fasting windows (12-14 hours) compared to the 16-hour fast recommended in some phases.
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