Dr. Dubrow's Diet: A Comprehensive Weight Loss Plan

The Dubrow Diet is an intermittent fasting or interval eating diet plan created by reality TV stars Heather Dubrow and her husband, Dr. Terry Dubrow, a plastic surgeon. The diet, detailed in their 2018 book, The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless, involves fasting for 16 hours and restricting your eating to an eight-hour window. The Dubrows claim that their diet can help with weight loss, improving skin appearance, boosting energy, and more. The book provides meal plans, food lists, recipes, and recommended supplements. However, it has received mixed reviews, with some finding it hard to follow and disappointing.

The Dubrow Diet is a form of intermittent fasting

The Dubrow Diet is based on the concept of 16:8 intermittent fasting, which involves fasting for 16 hours and restricting eating to an 8-hour window. This initial phase is followed by a second phase, in which individuals can choose a fast of 12, 14, or 16 hours, depending on their weight loss goals. The Dubrows claim that their diet can lead to quick weight loss, improved skin appearance, increased energy, stabilised blood sugars, reduced inflammation, and anti-aging effects.

The diet is not just about what you eat but also when you eat. It sets boundaries on when to eat and when not to eat, promoting an "extended break from eating". The Dubrows refer to the time spent eating as the “feeding cycle” and the break as the “fasting cycle”. During the fasting cycle, individuals are encouraged to consume only beverages such as coffee, water, and detox teas.

The Dubrow Diet also provides guidelines on what to eat during the feeding cycle. It includes a meal planner that gives directions on protein, carbohydrate, and vegetable servings, with specific portion sizes and frequencies. For example, a protein serving is recommended to be 3 to 4 ounces, two to three times per day, while fruit is limited to 1 cup or one small individual fruit per day. Non-fat dairy is allowed in the first phase, and 2% fat dairy is introduced in the second phase. Overall, the food choices expand slightly in the second phase, when individuals are allowed to drink alcohol in moderation.

The Dubrow Diet has received mixed reviews. Some people have found it challenging to follow and criticised it for not being a quick, concise guide to dieting. However, others have praised it for its realistic approach, acknowledging that occasional indulgences like cocktails are acceptable. It is important to note that certain populations, such as premenopausal women and individuals with diabetes or a history of disordered eating, should approach this diet with caution due to potential health risks.

It involves an initial 16:8 schedule

The Dubrow Diet is an interval eating plan developed by reality TV stars Heather Dubrow and her husband, Dr. Terry Dubrow. The couple, who have both struggled with yo-yo dieting in the past, were inspired by Terry's feast-and-famine eating style during his medical school residency. They claim that Terry felt better eating less often, which led them to research intermittent fasting.

The Dubrow Diet involves an initial 16:8 schedule, which means fasting for 16 hours and restricting eating to an 8-hour window. This is a form of intermittent fasting, which has been shown to lead to temporary weight loss. During the fasting cycle, only non-caloric beverages like water, coffee, and tea are allowed. The Dubrows cite University of Illinois research that found a 16:8 eating pattern helped adults with obesity lose 2.6% more body weight over 12 weeks compared to a control group.

In the initial phase, dieters are encouraged to focus on eating foods with high-nutrient values and to be mindful of portion sizes. The book provides a customizable meal planner with directions on protein, carbohydrate, and vegetable servings, as well as food lists and sample meal plans. The diet is most restrictive in the beginning, with alcohol not allowed until the second phase.

After the initial 16:8 schedule, dieters can choose a fast of 12, 14, or 16 hours during phase 2 and beyond, depending on their weight loss goals. The Dubrow Diet is not just about what you eat but also when you eat, and it sets boundaries on when to eat and when not to eat. It is important to note that this diet may not be suitable for everyone, and certain populations, such as premenopausal women and those with diabetes, should steer clear of it due to potential health risks.

It was created by a reality TV couple

The Dubrow Diet was created by reality TV couple Heather Dubrow and her husband, Dr. Terry Dubrow. Heather is known for her appearances on The Real Housewives of Orange County, as well as her podcast, Heather Dubrow's World, and acting career. Dr. Terry Dubrow is a plastic surgeon and a star on the reality show Botched. He is also a fellow of the American College of Surgeons and has authored several publications in peer-reviewed medical journals.

Together, the couple has authored the book "The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless," published in 2018. The book details their eating plan, which is based on the concept of 16:8 intermittent fasting, also known as interval eating. This involves fasting for 16 hours and restricting eating to an 8-hour window. The Dubrows claim that this approach helped them achieve their own weight loss and health goals.

The Dubrow Diet is not just about when you're eating but also about what you're eating. The diet provides specific guidelines on portion sizes and frequency. For example, a protein serving is recommended to be 3 to 4 ounces, two to three times per day, while fruit is limited to 1 cup or one small individual fruit per day. Non-fat dairy is allowed in the first phase, and 2% fat dairy is introduced in the second phase. The diet also includes a list of green light" foods that are lower on the glycemic index, such as lentils, barley, and multigrain bread.

The Dubrows claim that their diet can help with weight loss, improving skin appearance, increasing energy levels, stabilising blood sugars, reducing inflammation, and promoting anti-aging. However, it is important to note that some experts have cautioned against the potential risks of intermittent fasting, especially for certain populations such as premenopausal women and individuals with diabetes or a history of obsessive relationships with food.

It is detailed in a book, which includes recipes

The Dubrow Diet is a lifestyle inspired by Dr. Terry Dubrow's feast-and-famine eating style during his medical school residency. He found that he felt better when he ate less often, and so he and his wife, Heather Dubrow, decided to research intermittent fasting. Together, they developed an eating plan called the Dubrow Diet, which is detailed in their book, "The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless." The book was published in 2018 and includes recipes.

The Dubrow Diet is essentially interval eating, or taking "an extended break from eating," as Terry Dubrow writes in the book. It is also commonly called intermittent fasting, with the time spent eating called a "feeding cycle" and the break an extended "fasting cycle." The Dubrow Diet recommends a 16:8 schedule, meaning fasting for 16 hours and eating within an 8-hour window in the initial phase. Depending on how quickly one wants to lose weight, the fasting duration can be adjusted to 12, 14, or 16 hours during phase 2 and beyond.

The book provides detailed descriptions of the diet's phases, sample meal plans, food lists, recipes, and recommended supplements. It also includes a customizable meal planner that gives directions on protein, carbohydrate, and veggie servings. The food choices expand in phase 2, when people are allowed to drink alcohol in moderation. The Dubrows also encourage a variety of foods during the "refueling" phase, but with very specific portion sizes and frequencies. For example, a protein serving is recommended at 3 to 4 ounces, two to three times per day; fruit is limited to 1 cup or one small individual fruit per day; and carbohydrates are restricted to a half-cup of a complex carbohydrate, such as lentils, barley, or a slice of multigrain bread per day.

The Dubrow Diet ranked as the second most popular diet search trend of 2018, and the book has received mixed reviews. Some readers appreciate the realistic and practical advice, while others find the book hard to follow and disappointing, with some criticism directed at the amount of content dedicated to interval eating and high-intensity workouts.

It is not suitable for everyone

The Dubrow Diet, created by reality TV stars Heather Dubrow and her husband, Dr. Terry Dubrow, is a keto fusion and intermittent fasting diet that promises quick weight loss. The diet involves "interval eating", which means taking "an extended break from eating". It recommends a 16:8 schedule, meaning fasting for 16 hours and eating within an 8-hour window.

However, this diet is not suitable for everyone. Registered dietitian Reaver advises that the following groups should avoid the Dubrow Diet:

• Premenopausal women: The fasting periods may interfere with natural sex hormone production and regulation, impacting overall hormone health and metabolism.
• Individuals with a history of disordered eating: The diet's strict rules and forbidden foods may trigger individuals with a turbulent diet history or an unhealthy relationship with food.
• People with diabetes: Fasting drastically impacts blood sugar levels, which can be dangerous for those with diabetes.

Additionally, Mitzi Dulan, RD, author of The Pinterest Diet, emphasizes that regardless of the eating schedule, the amount of food consumed is still crucial. She recommends focusing on nutrient-dense foods during the feeding state and customizing any eating plan to one's lifestyle, fitness routine, history with eating, and medical situation.

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