The Dubrow Diet, co-created by Heather Dubrow, a former star of The Real Housewives of Orange County, and her husband, Dr. Terry Dubrow, a plastic surgeon featured on E!'s Botched, is a popular eating plan that combines interval eating with specific food recommendations. It is detailed in their book, The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless.
Introduction to the Dubrow Diet
The Dubrows developed their diet plan after years of "yo-yo dieting." Instead of intermittent fasting, Heather Dubrow focuses on "interval eating". The Dubrow Diet claims to help you lose weight, grow out your hair, and tighten your skin. They aimed to create a sustainable and effective approach to weight loss and overall wellness. The diet is not just about what you’re eating, but when you’re eating.
What is Interval Eating?
The Dubrow Diet centers around the concept of "interval eating," which is essentially a form of intermittent fasting. With interval eating, "you can choose when you are going to do your eating periods and your non-eating periods. The Dubrows describe interval eating as taking "an extended break from eating". It involves cycling between periods of eating and fasting. The time spent eating is called a "feeding cycle," and the eating break is a "fasting cycle."
The Dubrow Keto Fusion Diet
Heather and Terry Dubrow also offer a solution-a fusion of “Keto” diet and interval eating. The Dubrow Keto Fusion Diet is the ultimate answer for anyone trying to get healthy, lose weight, and maintain a fit lifestyle, while still truly enjoying their life. Focusing on both when and what you eat, the Dubrows will help you reprogram your cells to metabolize fat for fuel, normalize blood sugar, fight inflammation, increase your energy, and reach your goal weight once and for all.
The Dubrow Keto Fusion Diet features unbelievably tasty recipes from the Dubrow’s very own kitchen with meals and snacks that the entire family will enjoy. This book will not only change the way you eat-it will change your life!
Read also: Heather Sanders' weight loss: A tale of transformation.
The Three Phases of the Dubrow Diet
The Dubrow Diet is structured into three distinct phases, each with its own set of guidelines and goals:
Phase 1: Red-Carpet Ready
This initial phase is a jump-start to the diet, lasting for two to five days. It involves a strict eating schedule of 16 hours of fasting (referred to as "resetting") followed by an 8-hour eating window (referred to as "refueling"). During the eating window, calorie consumption is typically between 1,000 to 2,000 calories per day.
Phase 2: Summer Is Coming
The second phase offers more flexibility, with three options depending on individual goals and preferences:
- Slow: A 12-hour reset and a 12-hour refuel, with one "cheat moment" (such as a snack or dessert) per week.
- Medium: A 14-hour reset and a 10-hour refuel, with one "cheat meal" per week.
- Fast: A 16-hour reset and an 8-hour refuel, with one "cheat day" per week.
Phase 3: Look Hot While Living Like a Human
This is the maintenance phase, designed for long-term sustainability. It involves following a 12-hour reset/12-hour eating schedule five days a week and a 16-hour reset/8-hour eating plan the other two days.
What to Eat on the Dubrow Diet
The Dubrow Diet emphasizes not only when you eat but also what types of foods you consume. The diet encourages eating a variety of foods, but with very specific portion sizes and frequency. The diet promotes lean proteins, lots of vegetables, nuts, seeds, and heart-healthy fats. Overall, they recommend foods that are not artificial or in packages. It’s a whole foods-based program.
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Recommended Foods
- Protein: Lean meats (beef, pork, game meats), poultry, fish and shellfish, eggs, tofu, tempeh, protein powders.
- Vegetables: Green leafy vegetables, green beans, asparagus, Brussels sprouts, celery, broccoli, summer squash, tomatoes, butternut or acorn squash, garlic, onions, radishes, turnips, carrots.
- Fruit: Apples, berries, peach, pineapple, cherries, lemon and lime, pears.
- Fats: Avocado, oils (avocado, coconut, almond, grapeseed, olive), olives, nuts and seeds.
- 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 (such as monk fruit, stevia, or xylitol). Alcohol is allowed in later phases in moderation.
- Condiments: Herbs and spices, hot sauce, mustard.
Foods to Limit or Avoid
- Baked goods
- Cereal
- White pasta
- White bread
- Highly processed snack foods
- Desserts
Potential Benefits of the Dubrow Diet
The Dubrows claim that their diet can lead to various benefits, including:
- Weight loss
- Improved skin appearance
- Increased energy
- Stabilized blood sugars
- Decreased inflammation
- Anti-aging properties
Potential Risks and 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 recommended portion sizes and meal plans may result in a calorie intake that is too low for some individuals, potentially leading to hunger, irritability, and nutrient deficiencies.
- "Cheat" mentality: The inclusion of "cheat" moments, meals, or days can promote an unhealthy relationship with food and may lead to yo-yo dieting.
- Emphasis on appearance: The diet's focus on appearance over overall health and well-being can be problematic, especially for individuals with a history of eating disorders or body image issues.
- Lack of specific research: While there is research on intermittent fasting and the benefits of certain foods, there is no specific research on the Dubrow Diet itself.
Expert Opinions and Reviews
Registered dietitians acknowledge that the Dubrow Diet emphasizes nutritious foods and does not completely eliminate any food groups. However, they also caution that it may be too restrictive for some individuals and that the focus on appearance can be detrimental.
Amy Shapiro, RD, CDN, the founder and director of Real Nutrition in New York City, says, “I’m a fan of how they promote lean proteins, lots of vegetables, nuts, seeds, and heart-healthy fats. Overall, they recommend foods that are not artificial or in packages. It’s a whole foods-based program".
Samantha Cassetty, MS, RD, a dietician based in New York City, notes, "Though I appreciate that the meal plan incorporates a lot of healthy foods, because the meal plans are actually quite low in calories, many people would have difficulty meeting nutrient needs, and there’s a strong chance you’d feel hungry and sluggish if you stick to the plan that’s outlined".
Should You Try the Dubrow Diet?
The Dubrow Diet may be a suitable option for individuals looking for a structured approach to weight loss that emphasizes whole foods and intermittent fasting. However, it is important to consider the potential risks and downsides, especially the restrictive nature of the diet and its focus on appearance.
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Before starting the Dubrow Diet, it is recommended to consult with a healthcare professional or registered dietitian to determine if it is appropriate for your individual needs and health status. It is also crucial to approach the diet with a balanced perspective, focusing on overall health and well-being rather than solely on weight loss.