"This is not your typical diet book," promises "Dubrow Diet," by Heather Dubrow and Terry Dubrow, MD, FACS. Heather Dubrow is a self-proclaimed champagne and dessert woman who acted as a cast member of "The Real Housewives of Orange County"; her husband and co-authors are Terry Dubrow, M.D., F.A.C.S., a plastic surgeon shown on E's "Botched" and "Botched by Nature". After years of serial dieting, the couple says they put their best practices – along with Dr. Dubrow's medical background – into the plan.
Essentially, you get the plan that worked for them ̵
Phase 1: Red-Carpet Ready. This two to five day start-up phase is a strict eating schedule that includes an 8-hour food window followed by a 16-hour fast.
Phase 2: Summer is coming. You determine your IF food plan based on the weight loss results you are looking for and the number of "cheats" you want per week. The alternative extends from an 8-hour food window (similar to phase 1 but with a "cheating day") to a 12-hour food window.
Phase 3: Look hot while living like a human. This is the maintenance phase of the plan, which means that if you want the results to remain, you will live in this phase of eternity. The recommended eating pattern is a 12-hour schedule for five days a week plus two days of more restrictive 8-hour eating periods. The authors say that if they are planning an event, they jump back to phase 1, probably dropping a few pounds quickly.
Does intermittent fasting work?
Although there is research showing that IF can help with weight loss, most studies are short-term, involve a small number of participants (perhaps 20 or so) or have been performed by rodents. Although this gives us a snapshot of IF's potential, we still do not know the long-term effect of this type of food or what the optimal schedule can be. A review suggested that IF is not more useful than weight loss achieved by reducing calories in a less restrictive way. The study also underlines the lack of research that links IF with improvements in health outcomes, such as memory loss, diabetes, heart disease, cancer and stroke. It is in stark contrast to the healthy and practical eating habits of a plan, such as the Mediterranean diet, which promotes many benefits, one of which is weight loss.
Short-term studies and rodent research are interesting, but they do not necessarily translate into the long-term human experience. For example, in one trial, people experienced a meaningful nail in their health-promoting HDL levels after 6 months of IF, but that benefit had disappeared from the 12-month mark, as even unhealthy LDL levels had climbed. In addition, some studies have shown higher droplet rates among faster, which suggests that it may be difficult to follow for some people or for long periods of time, so it is unlikely that any initial benefit will stick.
What to Eat at the Dubrow Diet
Although the authors emphasize calories, they direct you to certain portions and amounts of food, such as two or three 3 to 4 ounces of protein and a couple of tablespoons of fat each day. You also have up to ½ cup whole grain, a serving of both fruit and fat-free milk (in phase 1), and you are encouraged to eat a variety of mostly non-starchy vegetables at all times. In later phases, extras are introduced, such as alcohol (in moderation, which means that one drinks one day for women, two for men), so-called "cheating" (eg potato chips or a bagel or frozen yogurt) and more liberal sub-sizes. The book comes with food lists, meal plans and recipes that help you complete each phase.
What You Need To Know If You Want To Follow The Dubrow Diet
Based on the meal counseling, the calories are quite low in the first two phases of the program – lower than most health experts recommend and lower than you likely will need to keep energy levels. and meet nutritional needs. Although I am generally in favor of the types of foods suggested – especially everything that produces! – The amount of these healthy foods is unnecessarily restrictive. What this means is that you can be unnecessarily hungry or irritated with distracting thoughts about food.
Another big red flag is all the diet in this book. It's as if it was written in a time of "you can never be too rich or too thin." (It was published since 2018.) It's talk about keeping your diet secret from your friends (although we know that support is a key component in meaningful lifestyle changes), cheating meals (or occasions), and even diet phases emphasizing your appearance over leading a full, energetic and happy life. This kind of talk is not just obsolete – it is harmful. Any plan that encourages you to be busy with your appearance instead of all the benefits you get from eating well (like more energy, better sleep, better memory and focus, etc.) should be discouraged.
In fairness, there is also discussion about the health benefits, but it is so difficult to overlook the obsolete references to your "pre-body" or "the threat of having to put on a bikini." Back in the real world 2019 we know that bodies come in all shapes and sizes, and that your happiness and self-esteem should not be tied to a number on the scale or your appearance.
If you can't follow this eating pattern permanently so you can also enjoy your life, it's not worth it. Most people would be dissatisfied with a day of eating that means so little food, and these eating windows may not be practical for your work, home and community.
If you've had a history of eating disorders or just a tortured dieting past, clear off the Dubrow Diet. Not only is it too restrictive – even in accordance with IF standards – the upper phase of appearance is problematic.
Although I'm not sold on the Dubrow Diet for weight loss or healthy, one thing is certain: Our bodies are not designed for round-the-clock eating patterns we have adopted. While many IF dieters turn off breakfast, we are optimized to handle food Better earlier in the day – in keeping with the body's natural rhythms – so this is not ideal.That said, the kitchen closes after dinner definitely a healthy habit that can allow better digestion and sleep, and it also does double work by minimizing unnecessary snacks as often occur during that time.