Diet
Dubrow Diet to lose weight, Released in October 2018, The Dubrow Diet: An Eating Separator for Weight Loss and Feeling is a lifestyle inspired by Terry's holiday eating and famine style during his stay in medical school.
He's found that he feels
better eating less often and decided to research intermittent fasting, or
"intermittent eating" in Dubrow's vocabulary.
Dubrow Diet: An Eating
Interval for Weight Loss, Feeling Ageless, and Improving Psychic.
The Dubrow Diet
puts limits on what you eat and when not to eat," says Ali Webster, MD,
MD, registered dietitian and assistant director of nutrition communications at
International Food Information Foundation.
To test Terry's interval
eating theory and her ability to break down aging-promoting toxins, Dubrows
organized her own six-month trial with 100 participants.
The average weight loss
was 48 pounds, Terry says, and 98% of people are satisfied with the changes in
their baseline.
As a result, their book
description claims their diet can:
- Reprogramming cells to use fats as fuel instead of sugar.
- Fight disease-causing infections.
- energy boost.
- Improve appearance and slow down the aging process.
But where does one start?
The Dubrow Diet is divided into three phases:
Stage one: "the red
carpet is ready"
To "shock" your
body, during the first two to five days of the diet, your calorie allowance is
allocated in an 8-hour window, for example, from 10 AM to 6 PM, meaning that
you fast the other 16 hours.
Recommended foods fall
low on the glycemic index and include lean protein from non-starchy vegetables,
plus less healthy fats, fruits, and complex carbohydrates. Alcohol is
off-limits.
The second phase:
"Summer is coming"
Until you reach your
target weight, you'll add a bit more healthy fats and complex carbohydrates and
can indulge in a little bit of alcohol. That is if you keep everything inside
your eating window 8 to 12 hours a day.
During this "summer
prep" period, you can choose a slow, medium, or fast path, with varying
fuel windows and cheats (one cheat meal, cheat meal, or cheat per week),
depending on how quickly you want to lose weight.
The third stage:
"You look hot while you live like a human being"
After completing the
first two phases, dieters must follow phase three indefinitely to maintain
their weight loss.
This means fasting for 12
hours five days a week and fasting for 16 hours on the other two days a week.
What is intermittent
eating - and is it different from intermittent fasting?
Describing it as
intermittent quickly, it brings to mind "skinny and tired people,"
according to Heather - although that's essentially interval eating, says Lauren
Harris Pincus, MS, RDN, a registered dietitian in New York City, founder of
NutritionStarringYOU, and author of the cookbook The Protein-Packed Breakfast
Club.
"The only difference
between intermittent eating and intermittent fasting is the words you use.
There are a few types of intermittent fasting, including" TRE, "or
time-restricted eating, which limits your eating window on a particular day.
That's what Dubrows sees, says Harris Pincus.
What can I eat on the
Dubrow diet?
"In short, the diet
is low in calories and carbohydrates," says Ashley River, a registered
dietitian at Ashley River Nutrition LLC in Oakland, California.
While the permitted list
of foods expands slightly with each stage, a mix of protein, fats, and complex
carbohydrates is always recommended, including:
- avocado.
- Nuts and nut butter.
- Yogurt.
- Poultry.
- Seafood.
- Leafy greens.
- Berries.
- oatmeal.
- Quinoa.
- coffee.
- Tea.
What are the potential benefits of the Dubrow Diet?
Sure, the noon candy bar
is the same as the midnight candy bar, but interval eating can be beneficial
for people who have a hard time managing boredom bites.
Intermittent
fasting works for a lot of people because it places restrictions on the times
you can eat," River says. She adds that for many people, food decisions
made after 9 pm are not a healthy habit.
But intermittent fasting
eliminates late-night eating, which means that it will reduce the number of
calories a person consumes late at night each day, leading to weight loss.
"If time-restricted
eating works within your lifestyle, it may be beneficial and aid in weight
management, but any diet should lead to permanent changes in behavior and
lifestyle," says Harris Pincus. "If it's something you can't hold on
to for the long term, don't start."
What health concerns should I bear in mind?
Harris Pincus says that
research into interval eating is limited and has been conducted mostly in
animals. While one study in humans found that it may help lower cholesterol,
another study showed that it was no better than restricting calories for weight
loss.
While meal timing and
food quality both matter, Harris-Pincus is concerned about the interval of
eating messing with the natural circadian rhythm:
Research on circadian
rhythms has shown that our bodies deal with food better early in the day for
weight management, blood sugar control, and cardiovascular health:
By encouraging any
eight-hour window, some might skip breakfast and eat later in the day. "
Reaver also adds that the
following residents should steer clear of the Dubrow Diet:
- Pre-menopausal females, "because periods of hunger may interfere with the production and regulation of the normal sex hormone. This could have a lasting effect on overall hormonal health and metabolism."
- Anyone with a history of an obsessive relationship with food. "Diets with strict rules and strict foods that are off-limits may give rise to people with a disordered diet history."
- For people with diabetes, fasting greatly affects blood sugar.
The bottom line on the Dubrow Diet
According to Reaver,
before starting any diet, you should ask yourself whether or not you can follow
the diet forever. If yes, then a good diet is likely.
If the answer is no, you
can expect to regain the weight once you stop dieting. "The best diets are
those that encourage overall eating patterns without being restrictive,"
she says.
Harris-Pincus echoes that
sentiment, telling her clients that "any diet you can't follow on a bad
day is a diet you shouldn't try." Another thing to note: The liver and
kidneys do all the cleansing processes your body requires - no detoxing,
starvation, or "shock" phase required.
