The Plan Z diet is a weight loss program and coaching service that emphasizes a unique approach to dieting. Unlike many plans, it doesn't rely on special foods, supplements, or calorie counting. Instead, it focuses on retraining your eating habits and controlling cravings. This article provides a comprehensive review of the Plan Z diet, exploring its phases, principles, and potential benefits and drawbacks.
Understanding the Plan Z Diet
The creators of Plan Z repeatedly stress that it is neither a diet that requires special food or supplements nor a points or calories counting system. The plan focuses on teaching you what not to eat and why, highlighting the dangers of the modern food environment.
The Four Phases of Plan Z
The Plan Z diet is structured around four distinct phases, each designed to contribute to long-term weight management:
The Two-Day Binge (Goodbye Phase): This initial phase is designed as a farewell to the foods you'll be avoiding during the ZReduction phase. During this phase, you also begin taking the ZR50 Crave Control spray. The idea is that by indulging before starting the diet, the spray will have time to take effect, minimizing hunger and cravings during the restrictive phase.
ZReduction (Four Weeks): This is the core weight loss phase. It involves consuming low-fat meats, fresh fruits, and vegetables while avoiding high-fat dairy products, refined grains, and sugary treats. The high protein intake is similar to the Protein Efficient Diet. The ZR50 Spray is used to control cravings for sweets and salty snacks.
Read also: Foods and Fibroids
ZReboot (Six Months): This phase focuses on maintaining your new weight and establishing long-term healthy eating habits. During ZReboot, you'll be eating more than ever before and drinking more water than usual while maintaining your current body mass index (BMI). The goal is to prove that Plan Z works through your own experience and that the results last forever. You'll also rediscover a healthy relationship with food, free from guilt and backslides.
Lifestyle (Forever): This final phase is about maintaining your weight loss indefinitely. You can eat whatever you want, but you'll no longer feel compelled to overeat. The aim is to develop new, lifetime eating patterns that help you stay slim and in charge of your body, with a full understanding of what food triggers weight gain.
The ZR50 Crave Control Spray
A key component of the Plan Z diet is the ZR50 Crave Control spray. This homeopathic spray is designed to relieve the discomforts of dieting, such as headaches, jitters, aches, nausea, and irritability. It's also intended to help control cravings, which can be overwhelming for many people. Zola arranged for Helios (their pharmacy in England) to sell the ZR50 and ZR50-2 directly to you going forward.
Key Principles of Plan Z
Focus on Whole Foods: The diet emphasizes eating healthy whole foods instead of processed junk, which helps normalize blood sugar levels.
Fat Burning: When stored fat is burned, your body will happily use it for energy.
Read also: Diet Plan for Picky Eaters
No Exercise Required During ZReduction: While exercise is generally recommended for overall health, it is not required during the ZReduction phase. The focus is on dietary changes.
Education and Support: Plan Z aims to educate dieters about the dangers of the fast-paced modern world and what to avoid. It also provides ongoing support to help dieters stay focused.
Success Stories and Testimonials
The Plan Z Review Section contains an abundance of positive testimonials from people who have used the program. Ken, for example, lost 57 pounds using Plan Z. He had been struggling with his weight for years, even growing a beard to cover his chubby face. He made a deal with himself to shave the beard when he reached 200 pounds, but he kept gaining weight. He found success with Plan Z and encourages others to try it.
Potential Benefits of Plan Z
Cravings Control: The ZR50 spray and the diet's focus on whole foods may help control cravings, making it easier to stick to the plan.
Weight Loss: Many users have reported significant weight loss on the Plan Z diet.
Read also: Vegan Diet for Diabetes Management
Education and Support: The plan provides useful tips, recipes, and ongoing support to help dieters succeed.
Flexibility: You choose what you want to eat every day from Zola’s approved food list. This way Plan Z becomes part of your thinner lifestyle.
Potential Drawbacks of Plan Z
Cost: The Plan Z diet may be more expensive than other weight loss programs due to the cost of the ZR50 spray and membership fees.
Lack of Exercise Guidance: The plan does not include a specific workout program, which may be a drawback for some people.
Individual Results May Vary: As with any diet, results may vary depending on individual factors.
Limited Availability: ZClub is only available to Plan Z participants who have previously participated in the diet at the full price or at the Buddy System price.
Plan Z vs. The Dr. Now Diet
It's worth comparing Plan Z to another popular diet plan, the Dr. Now Diet, made famous by the TV show "My 600-Lb. Life." The Dr. Now Diet is a very restrictive low carb, low calorie diet used to prepare patients for bariatric (weight loss) surgery. Here's a comparison:
Restrictions: The Dr. Now Diet is extremely restrictive, limiting calorie intake to 1,200 calories or less per day and eliminating many foods. Plan Z is less restrictive, focusing on food choices rather than strict calorie counting.
Sustainability: The Dr. Now Diet is designed for short-term use under medical supervision. Plan Z aims to create long-term sustainable eating habits.
Target Audience: The Dr. Now Diet is intended for individuals preparing for weight loss surgery or at imminent risk of serious health concerns due to weight. Plan Z is marketed to a broader audience seeking weight loss.
Medical Supervision: The Dr. Now Diet requires close medical supervision. Plan Z does not, although consulting with a healthcare professional is always recommended before starting any diet.
The Dr. Now Diet: A Closer Look
Dr. Nowzaradan, a Houston-based bariatric surgeon, uses his diet program to prepare patients for weight loss surgery. The diet is detailed in his book, "The Scale Does Not Lie, People Do." The three main principles of his diet approach are summarized by the acronym "FAT":
Frequency: Eating two to three meals per day with no snacks.
Amount: Limiting calorie intake to 1,200 calories or less each day.
Type: Strictly avoiding sugar and choosing low fat and low carb foods while increasing the protein and fiber content of each of your meals.
Foods to Eat and Avoid on the Dr. Now Diet
The Dr. Now Diet emphasizes lean protein sources, lower sugar fruits, most vegetables, certain nuts and seeds, nonfat dairy, and whole-grain carbs in moderation. It restricts high carb or sugary protein shakes, high fat meats, processed meats, battered and fried meats, fruits higher in sugar, potatoes, most nuts and seeds, full fat and sweetened dairy, certain carbs (especially refined products), and sugar-containing sweets.
Sample Menu for the Dr. Now Diet
Here's a sample 3-day menu for the Dr. Now Diet:
Day 1:
- Breakfast: 2 ounces egg whites with spinach, mushrooms, and 1 ounce part-skim mozzarella on 2 pieces whole-wheat toast, ready-to-drink low carb protein shake
- Lunch: 3 ounces grilled chicken, salad with 2 tbsp. vinaigrette dressing
- Dinner: 3 ounces broiled salmon with asparagus
Day 2:
- Breakfast: 1 cup plain nonfat yogurt with stevia and 1/2 cup blueberries, 1 cup skim milk, 2 pieces turkey bacon
- Lunch: 1 cup tuna salad made with nonfat Greek yogurt instead of mayo, whole-grain pita, celery, and carrots
- Dinner: spiralized zucchini with 4 ground turkey meatballs, marinara sauce, and 1 ounce part-skim mozzarella
Day 3:
- Breakfast: fruit smoothie with 1 cup skim milk, 1 scoop protein powder, 1 cup strawberries, 1/2 avocado
- Lunch: 1 cup broccoli stir-fry with 3 ounces tofu
- Dinner: 2 cups low fat chicken and vegetable soup, side salad with 1 tbsp. vinaigrette dressing
Risks and Considerations of the Dr. Now Diet
The Dr. Now Diet is not a good choice for most people due to its restrictive nature and potential for nutrient deficiencies. Long-term extreme calorie restriction might make it harder for you to lose weight. Restrictive diets also cause changes to the gut microbiota. It should only be attempted under medical supervision.
Making an Informed Decision About Plan Z
Ultimately, the decision of whether or not to try the Plan Z diet is a personal one. Consider your individual needs, goals, and health status before making a decision.
Is Plan Z Covered by Insurance?
If you have an obesity related illness and your doctor recommends you lose weight, Plan Z is likely covered by your insurance. Ask your doctor to give you a letter of medical necessity on their letterhead saying they recommend Plan Z.
Can You Use HSA/FSA to Pay for Plan Z?
If you are overweight and struggling with obesity related health issues you can use your HSA (Health Savings Account) or FSA (Flexible Spending Account) debit card to pay for Plan Z as long as it has a MasterCard or Visa logo on it. Just make sure your doctor submits a letter of medical necessity (or this form) to your insurance company so that the charge is approved.
Overcoming Dieting Misconceptions
The Plan Z diet challenges many common misconceptions about weight loss. Here are a few key points:
Fat Doesn't Make You Fat: Complex carbohydrates and sugar make you fat-especially the highly processed white carbs and the high fructose corn syrup that’s in most processed foods.
Obesity is a Disease of Fat Production, Not Overeating: If it were a simple math problem of calories in and calories out, we would all be thin.
Exercise Isn't the Only Solution: While exercise is important for overall health, it's not the only factor in weight loss.
Plan Z and Lifestyle Integration
Plan Z is designed to be integrated into your lifestyle. Here are some ways to make it work for you:
Dieting at work: You can do this diet easily at work. The member site has recipes for planning, preparing, and packing meals and snacks that travel well.
Traveling and Eating Out: Plan Z will show you how to stay on Plan Z while eating in restaurants.
Family-Friendly: Your family can eat the same food you do-they’ll just have different portions because they’re not taking the ZR50 Reduction formula.
Zola's Personal Journey and Philosophy
Zola, the creator of Plan Z, has a personal history of struggling with weight and trying various diets. She started dieting at 12 years old and tried numerous approaches, from eating every third day to following a 750-calorie-a-day diet. She even went to the Obesity Clinic at the University of Wisconsin and an eating-disorder psychiatrist.
Her experiences led her to develop a new way to diet and a new mindset about eating. She dropped 28 pounds in a little over five weeks and has kept it off. Zola understands what dieters go through and aims to provide a supportive and effective weight loss program.
Addressing Skepticism
It's understandable to be skeptical about any diet plan, especially if you've failed on previous attempts. Plan Z offers a satisfaction guarantee to address this skepticism. You can try the plan for nine days, and if you're not convinced it's for you, you can return the product for a refund.