Jeffrey Salazar
Dr. Phil McGraw, a clinical psychologist and TV personality, created the 20/20 Diet, a weight-loss plan that was the top diet trend on Google in 2015. The 20/20 Diet consists of eating 20 specific power foods that take a lot of energy to break down, which may increase your body's calorie burn rate and keep you feeling full. The diet is divided into four phases: the 5-day boost, the 5-day sustain, the 20-day attain, and management. In addition to the diet, Dr. Phil provides strategies to handle dieting challenges, such as ignoring junk food cravings by brushing your teeth. While the 20/20 Diet has received criticism for its restrictive nature and one-size-fits-all approach, it also promotes healthy habits and lifestyle adjustments that may enhance overall health beyond weight loss.
| Characteristics | Values |
|---|---|
| Creator | Dr. Phil McGraw |
| Creator's Qualifications | PhD in clinical psychology |
| Format | Book, The 20/20 Diet: Turn Your Weight Loss Vision Into Reality |
| Diet Type | Weight loss |
| Diet Structure | Four phases |
| Phase 1 | Five-day boost |
| Phase 2 | Five-day sustain |
| Phase 3 | 20-day attain |
| Phase 4 | Management |
| Exercise | 3–4 hours of moderate intensity and 2–3 hours of high-intensity exercise per week |
| Power Foods | 20 specific power foods that take a lot of energy to break down |
| Power Foods Examples | Coconut oil, green tea, mustard, olive oil, almonds, apples, chickpeas, dried plums, raisins, yogurt, tofu |
| Psychological Tricks | Brushing your teeth when you're hungry |
| Detox | Yes |
| Cost | $13.85 |
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What You'll Learn
Dr Phil's 20/20 Diet is a four-phase weight loss program
In addition to the diet, the 20/20 program encourages at least 3-4 hours of moderate-intensity and 2-3 hours of high-intensity exercise per week, totalling around 5-7 hours of exercise per week during all phases. The diet also provides psychological tricks to prevent overeating, such as brushing your teeth when you're hungry or craving junk food.
The 20/20 Diet is based on Dr Phil's initial weight management book, "The Ultimate Weight Solution", which offers readers important cognitive, behavioural, environmental, social, and nutritional tools to reach their weight loss goals. The 20/20 Diet book includes meal suggestions and a step-by-step plan for $26.
While the diet may help with weight loss, it has been criticised for its long list of food restrictions, problematic diet messaging, and one-size-fits-all approach. It is also very restrictive during the first two phases, which may lead to a disordered relationship with food and nutrient deficiencies. Instead of following a highly restrictive diet, it may be better to focus on sustainable healthy lifestyle habits, such as consuming whole, nutrient-dense foods, exercising regularly, managing stress, and developing a positive relationship with food.
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The first phase, '5-day boost', involves eating only 20 power foods
Dr Phil's 20/20 Diet is a four-phase weight-loss plan that involves eating 20 specific power foods that take a lot of energy to break down, which may increase your body's calorie burn rate and keep you feeling full for longer. The 20 power foods include coconut oil, green tea, mustard, olive oil, almonds, apples, chickpeas, dried plums, prunes, leafy greens, lentils, peanut butter, pistachios, raisins, yoghurt, eggs, cod, rye, tofu and whey powder.
The first phase, the 5-day boost, involves eating only the 20 power foods in various combinations and recipes. These foods are designed to cleanse your palate, enhance your body's natural thermogenesis, keep you feeling satisfied, and promote weight loss. By using just 20 foods, this phase is designed to be a simpler way for dieters to get started with healthy eating, stick to their diet, and make grocery shopping and food prep easier. During this phase, dieters eat four meals, four hours apart, for five days. While the weight loss during this phase is mostly water weight—thanks to cutting out processed foods, refined carbs, and sodium—the jumpstart will help motivate you to keep up with the program.
Dr Phil's 20/20 Diet is based on his many years of experience as a psychologist and is designed to help dieters deal with their weight loss roadblocks and clean up their diets. The diet goes beyond nutrition and exercise and teaches dieters how to handle the lifestyle factors that impact weight loss, such as getting used to your new appearance and dealing with friends who try to steer you off track. The diet also provides psychological tips to prevent overeating and encourages regular exercise.
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The second phase, '5-day sustain', introduces new foods
Dr Phil's 20/20 Diet is a weight-loss plan that was the top diet trend on Google in 2015. The 20/20 Diet consists of eating 20 specific power foods that take a lot of energy to break down, which may increase your body's calorie burn rate and keep you fuller for longer. The diet is split into four phases.
The second phase, 5-day sustain, introduces new foods outside of the initial 20/20 list. These include chicken breast, tuna, oats, brown rice, carrots, tomatoes, mushrooms, cashews, and blueberries. This phase is designed to help dieters sustain their progress and results. It is important to introduce new foods slowly and mindfully, paying strict attention to how they affect your body. This can be done by adding one new food at a time and tracking how it makes you feel physically and mentally before introducing another. Dr Phil's book offers a full week's worth of Phase 2 menus, which are designed to introduce you to a new P2 carb, such as a starchy vegetable or whole kernel grain, with each meal.
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$6.99
The third phase, '20-day attain', involves eating four meals every four hours
Dr Phil's 20/20 Diet is a weight-loss plan that was the top diet trend on Google in 2015. The diet consists of eating 20 specific power foods that take a lot of energy to break down, which may increase your body's calorie burn rate and keep you fuller for longer. The 20/20 Diet goes beyond nutrition and exercise and teaches dieters how to handle the lifestyle factors that impact weight loss, such as getting used to your new appearance and dealing with friends who try to steer you off track.
The third phase of the 20/20 Diet, the 20-day attain, involves eating four meals every four hours. This is in line with the belief that eating smaller, more frequent meals may be best for preventing chronic disease and weight loss. Those who advocate for eating small, frequent meals suggest that this eating pattern can improve blood lipid (fats) levels and reduce the risk of heart disease. However, evidence to support this claim is mixed, and some research suggests it may be more beneficial to stick with three larger meals.
In the first five days of the 20/20 Diet, dieters eat only the 20 prescribed foods in various combinations and recipes. These foods are designed to cleanse the palate, enhance the body's natural thermogenesis, keep dieters feeling satisfied, and promote weight loss. The 20/20 Diet book, which includes meal suggestions and a step-by-step plan, retails for $26.00.
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The fourth phase is weight management
Dr Phil's 20/20 Diet is a four-phase weight loss program. The fourth phase is weight management. This long-term maintenance stage involves continuing the same eating pattern established in Phase 3, the "20-day attain". In other words, it involves maintaining a healthy diet by eating four meals a day, each approximately four hours apart, and including a "power food" in each meal.
The 20/20 Diet teaches dieters to deal with their weight loss roadblocks and clean up their diets using 20 foods that promote thermogenesis. These 20 power foods take a lot of energy to break down, which may increase the body's calorie burn rate and keep you feeling full. The diet also encourages at least 3-4 hours of moderate-intensity and 2-3 hours of high-intensity exercise per week, totalling around 5-7 hours of exercise per week during all phases.
The 20/20 Diet goes beyond nutrition and exercise and teaches dieters how to handle the lifestyle factors that impact weight loss, such as getting used to their new appearance and dealing with friends who try to steer them off track. It also provides psychological tricks to prevent overeating, such as brushing your teeth when you're hungry.
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Frequently asked questions
Dr. Phil's 20/20 diet is a weight loss plan that involves eating 20 specific power foods that take a lot of energy to break down, which may increase your body's calorie burn rate and keep you full. The diet is divided into four phases: the 5-day boost, the 5-day sustain, the 20-day attain, and management.
The 20 power foods in Dr. Phil's 20/20 diet include coconut oil, green tea, mustard, olive oil, almonds, apples, chickpeas, dried plums, prunes, leafy greens, lentils, peanut butter, pistachios, raisins, yogurt, eggs, cod, rye, tofu, and whey powder.
The effectiveness of the 20/20 diet may vary for each individual. While the diet promotes healthy eating and lifestyle adjustments, it is also highly restrictive, which may lead to nutrient deficiencies and a disordered relationship with food. It is important to approach dieting correctly and focus on sustainable healthy lifestyle habits.
