Milly Gaines
The Dubrow Diet is an intermittent fasting-style plan created by reality TV stars Heather Dubrow, a former cast member of The Real Housewives of Orange County, and her husband, plastic surgeon Dr Terry Dubrow, who is known for his role on the show Botched. The diet, detailed in their book The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless, claims to help with weight loss, increasing energy, stabilising blood sugar, and reducing inflammation and signs of ageing.
| Characteristics | Values |
|---|---|
| Type | Intermittent fasting |
| Phases | 3 |
| First Phase | "Red-Carpet Ready", 2 to 5 days |
| First Phase Fasting | 16 hours |
| First Phase Eating | 8 hours, 1,000 to 2,000 calories |
| Second Phase | "Summer Is Coming", 3 speeds |
| Second Phase Slow Speed | 12-hour reset, 12-hour refuel |
| Second Phase Medium Speed | 14-hour reset, 10-hour refuel |
| Second Phase Fast Speed | 16-hour reset, 8-hour refuel |
| Third Phase | "Look Hot While Living Like a Human", 5 days a week |
| Third Phase Fasting | 12-hour reset |
| Third Phase Eating | 12-hour eating window |
| Third Phase Fasting (other 2 days) | 16-hour reset |
| Third Phase Eating (other 2 days) | 8-hour eating window |
| Food | Whole, minimally processed foods, non-starchy vegetables, lean proteins, healthy fats, fruits, complex carbohydrates |
| Exercise | High-intensity interval training |
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What You'll Learn
Phases of the diet
The Dubrow Diet is an intermittent fasting-style plan that claims to help with weight loss and anti-aging. The diet is divided into three phases, which are outlined below:
Phase 1: Red-Carpet Ready
The first phase is the most intensive, lasting between two to five days. During this phase, you will be fasting for 16 hours a day and eating within an eight-hour window, consuming around 1,000 to 2,000 calories. This phase is designed to kickstart your weight loss and is recommended for those who want to lose more than 10 pounds.
Phase 2: Summer Is Coming
The second phase offers three different speeds or intensities to choose from, depending on your goals and how challenging you find the fasting. The slow speed includes a 12-hour fast and a 12-hour eating window, the medium speed is a 14-hour fast and a 10-hour eating window, and the fast speed is a 16-hour fast and an eight-hour eating window. Each speed also includes some type of "cheat" moment, meal, or day.
Phase 3: Look Hot While Living Like a Human
The third and final phase is designed to be a long-term eating schedule. On five days of the week, you will fast for 12 hours and eat within a 12-hour window. On the remaining two days, you will fast for 16 hours and eat within an eight-hour window. You can choose which days of the week you would like to follow each schedule.
The Dubrow Diet is not just about when you eat but also about what you eat. The diet focuses on lean protein, non-starchy vegetables, and healthy fats, with smaller servings of fruits, complex carbohydrates, and dairy. It is important to note that the diet may be challenging to follow and may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet or exercise program.
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Sample meal plans
The Dubrow Diet is an intermittent fasting-style plan that claims to help with weight loss and anti-aging. The diet is divided into three phases, with specific meal plans and dietary guidelines for each phase.
Phase 1: Red-Carpet Ready
This phase lasts for two to five days and consists of 16 hours of fasting and an eight-hour eating window. During this phase, you will likely consume only 1,000 to 2,000 calories per day. The dietary guidelines for this phase include:
- 2 to 3 servings of 3 to 4 ounces of protein from an approved list
- A variety of non-starchy vegetables, such as asparagus, Brussels sprouts, celery, broccoli, summer squash, tomatoes, and butternut or acorn squash
- Healthy fats
- Small servings of fruits, complex carbohydrates, and dairy
Phase 2: Summer Is Coming
This phase offers three different speeds or variations, depending on your goals and how challenging you find the fasting. The slow speed includes a 12-hour fast and a 12-hour eating window, the medium speed includes a 14-hour fast and a 10-hour eating window, and the fast speed includes a 16-hour fast and an eight-hour eating window. Each speed also includes some type of "cheat" moment, meal, or day. The dietary guidelines for this phase are similar to Phase 1, with a focus on lean protein, non-starchy vegetables, and healthy fats.
Phase 3: Look Hot While Living Like a Human
This final phase is designed to be a long-term eating schedule. You follow a 12-hour fast/12-hour eating schedule for five days a week and a 16-hour fast/eight-hour eating schedule for the remaining two days. You can choose which days to follow each schedule. The dietary guidelines for this phase continue to emphasize lean protein, non-starchy vegetables, and healthy fats, with smaller servings of fruits, complex carbohydrates, and dairy.
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Recommended supplements
The Dubrow Diet is a weight loss and anti-aging plan created by reality TV stars Heather Dubrow and her husband, Dr. Terry Dubrow. The diet is based on the concept of "interval eating", which involves intermittent fasting for 12 to 16 hours a day, followed by an eating window of eight to 12 hours.
The diet consists of three phases:
- Red-Carpet Ready: This first phase lasts for two to five days and involves 16 hours of fasting (or "resetting") and eight hours of eating (or "refueling"). During this phase, calorie intake is restricted to 1,000 to 2,000 calories per day.
- Summer Is Coming: In the second phase, there are three options depending on the desired level of challenge and speed of weight loss. The slow speed includes a 12-hour fast and a 12-hour eating window, the medium speed is a 14-hour fast and a 10-hour eating window, and the fast speed is a 16-hour fast and an eight-hour eating window. Each speed includes some type of "`cheat` moment, meal, or day".
- Look Hot While Living Like a Human: Marketed as the long-term maintenance phase, this phase involves a 12-hour fast and a 12-hour eating window for five days a week, and a 16-hour fast and an eight-hour eating window for the remaining two days.
During the "refueling" periods after fasting, a variety of foods are encouraged. However, specific amounts and frequencies of consumption are outlined in the Dubrow's book. The diet focuses on lean protein, non-starchy vegetables, and healthy fats, while allowing smaller servings of fruits, complex carbohydrates, and dairy. High-intensity interval training is the recommended type of exercise to accompany the diet.
When following the Dubrow Diet, certain supplements can help support your health and ensure you're getting adequate nutrition. Here are some recommended supplements to consider:
- Multivitamin: Due to the restricted eating window and specific food choices, it's possible that you may not obtain all the essential vitamins and minerals your body needs. A daily multivitamin can help fill any nutritional gaps and ensure you're meeting your micronutrient requirements. Look for a high-quality multivitamin that includes vitamins A, C, D, E, K, and B-complex, as well as essential minerals like calcium, magnesium, zinc, and iron.
- Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that have numerous health benefits. They are known for their anti-inflammatory properties and can support heart health, brain function, and joint health. As the Dubrow Diet emphasizes lean protein and healthy fats, adding an omega-3 supplement can ensure you're getting sufficient amounts of these healthy fats. Fish oil or flaxseed oil supplements are good sources of omega-3s.
- Probiotics: Probiotics are live microorganisms that provide health benefits when consumed. They are known to promote a healthy gut microbiome and support digestive health. Due to the potential for nutrient deficiencies and the impact of intermittent fasting on the gut, adding a probiotic supplement can help maintain a healthy gut environment and facilitate better nutrient absorption. Look for probiotic supplements that contain beneficial bacteria strains like Lactobacillus and Bifidobacterium.
- Green Superfood Powder: Green superfood powders are concentrated blends of various nutrients derived from fruits, vegetables, and superfoods. They are designed to boost your daily intake of essential vitamins, minerals, antioxidants, and phytonutrients. As the Dubrow Diet may result in lower overall fruit and vegetable consumption, a green superfood powder can help bridge the nutritional gap and provide additional antioxidants to support overall health and well-being.
- Fiber Supplement: Intermittent fasting may impact your fiber intake, especially if your food choices are limited during the eating window. A fiber supplement, such as psyllium husk or inulin, can help ensure you're meeting your daily fiber requirements. Adequate fiber intake is crucial for digestive health, maintaining regular bowel movements, and supporting a diverse gut microbiome.
- Electrolytes: Electrolytes, such as sodium, potassium, and magnesium, are essential minerals that play crucial roles in maintaining proper fluid balance, nerve transmission, and muscle function. During extended fasting periods, your electrolyte levels can become imbalanced, leading to side effects like fatigue, headaches, and muscle cramps. An electrolyte supplement, especially one designed for fasting or athletic performance, can help maintain optimal electrolyte balance and support your body during extended fasts.
It is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet or supplement regimen, especially if you have any health concerns or underlying medical conditions. They can provide personalized advice and guidance based on your individual needs and health status.
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Interval eating
The Dubrow Diet is an interval eating and exercise plan created by reality TV stars Heather Dubrow and her husband, Dr. Terry Dubrow. The couple, who are known for their appearances on The Real Housewives of Orange County and Botched, respectively, claim that their diet can help people lose weight and feel ageless.
The Dubrow Diet is not just about when you eat but also about what you eat. It focuses on lean protein, non-starchy vegetables, and healthy fats, with smaller servings of fruits, complex carbohydrates, and dairy. High-intensity interval training is the recommended type of exercise to pair with the diet.
The Dubrow Diet book provides a detailed explanation of the phases, along with sample meal plans, food lists, recipes, and recommended supplements. While some customers have found the diet effective and easy to maintain, others have criticised it for being too restrictive, complicated, and focused on physical appearance rather than overall health. Additionally, dietitians have expressed concerns about the low-calorie content of the diet, which may lead to inadequate nutrient intake and poor appetite satisfaction.
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Intermittent fasting
The Dubrow Diet is an intermittent fasting-style plan that claims to help with weight loss and anti-aging. It was created by reality TV stars Heather Dubrow, a former cast member of The Real Housewives of Orange County, and her husband, plastic surgeon Dr Terry Dubrow, who is known for his role on the show Botched. The couple say their diet helped them end their own decades-long yo-yo dieting.
The Dubrow Diet is detailed in the couple's 2018 book, The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless. The book outlines a program based on intermittent fasting, which the Dubrows call "interval eating". This type of diet focuses on when you eat and promises health benefits including more normalised insulin and lower blood sugar, fighting off chronic inflammation, and increasing energy. The book breaks down intermittent fasting into a simple format that is easy to remember.
The Dubrow Diet consists of three phases. The first phase, called "Red-Carpet Ready", lasts two to five days and consists of 16 hours of fasting (or "resetting") with eight hours of eating (or "refuelling"). During this phase, you will consume around 1,000 to 2,000 calories per day. The second phase, "Summer Is Coming", comes in three varieties, depending on how challenging you are finding the fasting and how quickly you want to meet your goal. The slow speed includes a 12-hour reset and a 12-hour refuel, the medium speed is a 14-hour reset and a 10-hour refuel, and the fast speed is a 16-hour reset and an eight-hour refuel. The third phase, "Look Hot While Living Like a Human", is an eating schedule to be maintained long-term. On it, you follow a 12-hour reset/12-hour eating schedule five days a week and a 16-hour reset/eight-hour eating plan the other two days.
The Dubrow Diet is not just about when you eat, but also what you eat and how much. The diet focuses on lean protein, non-starchy vegetables, and healthy fats, and allows for smaller servings of fruit, complex carbohydrates, and dairy. It also recommends high-intensity interval training as the ideal type of exercise.
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Frequently asked questions
The Dubrow Diet is an intermittent fasting-style diet plan for weight loss and anti-aging. It was created by reality TV stars Heather Dubrow, a former Real Housewife of Orange County, and her husband, Dr. Terry Dubrow, a plastic surgeon.
The Dubrow Diet consists of three phases. The first phase, called "Red-Carpet Ready," lasts two to five days and consists of 16 hours of fasting with an eight-hour eating window. During this phase, you will likely consume only 1,000 to 2,000 calories. The second phase, "Summer Is Coming," offers three options depending on the speed you want to lose weight. You can choose a 12-hour fast with a 12-hour eating window, a 14-hour fast with a 10-hour eating window, or a 16-hour fast with an eight-hour eating window. The third phase, "Look Hot While Living Like a Human," is designed to be maintained long-term. It involves a 12-hour fast/12-hour eating schedule five days a week and a 16-hour fast/eight-hour eating plan the other two days.
The Dubrow Diet focuses on whole, minimally processed foods, lean proteins, non-starchy vegetables, and healthy fats. It also allows smaller servings of fruits, complex carbohydrates, and dairy. High-intensity interval training is the recommended type of exercise to pair with the diet.
The Dubrow Diet is outlined in a book called "The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless," written by Heather and Terry Dubrow. The book includes explanations of how to follow the diet, sample meal plans, food lists, recipes, and recommended supplements.
