The Dubrow Diet Review: Can It Aid Weight Loss?
- Dietitian.Lauren Hmede
- Aug 21, 2019
- 3 min read
What is the Dubrow Diet?
The Dubrow Diet is a diet plan based on a book published by Terry and Heather Dubrow. It’s a low-carb diet that involves intermittent fasting and sets guidelines for which foods you should eat.
How to follow the Dubrow Diet
The Dubrow Diet is an eating plan that involves intermittent fasting for 12–16 hours per day. It also sets general guidelines regarding the types of foods you can eat, as well as the amounts.
Does it aid weight loss?
The Dubrow Diet may help increase weight loss by emphasizing healthy whole foods. It also restricts carbs and incorporates intermittent fasting, both of which may aid weight loss.
Other possible benefits
In addition to enhancing weight loss, the Dubrow Diet may provide several other benefits, including:
Decreased inflammation. Studies show that intermittent fasting can decrease several markers of inflammation, which may protect against chronic disease.
Improved heart health. Intermittent fasting and low-carb diets have been shown to reduce cholesterol and triglyceride levels, which may improve heart health.
Stabilized blood sugar. Some research suggests that cutting carbs can reduce blood sugar levels and increase your body’s ability to use insulin, a hormone involved in blood sugar control, more efficiently.
Improved brain health. Though research is mostly limited to animal studies, it indicates that intermittent fasting may boost brain function and slow signs of brain aging.
Potential downsides
The Dubrow Diet relies on familiar concepts and focuses on looking your best rather than improving your health. It also offers very general recommendations and may not provide enough calories for some people.
Foods to eat
The Dubrow Diet sets general guidelines for which foods you should eat.
It emphasizes several healthy food groups, such as lean protein,healthy fats, and non-starchy vegetables.
Here are some of the foods and beverages to include as part of the Dubrow Diet:
Non-starchy vegetables: broccoli, leafy greens, asparagus, cauliflower, Brussels sprouts, celery, etc.
Lean proteins: skinless chicken or turkey, lean cuts of beef or pork, seafood, eggs, tofu, tempeh.
Healthy fats: olive oil, coconut oil, avocado oil, avocados, etc.
Dairy products: milk, yogurt, cheese.
Fruit: apples, bananas, berries, melons, grapes, cherries, pears, peaches, apricots, etc.
Nuts and seeds: almonds, walnuts, pistachios, chia seeds, flax seeds, hemp seeds, etc.
Complex carbs: beans, lentils, sweet potatoes, oats, quinoa, buckwheat, barley, chickpeas, etc.
Beverages: water, unsweetened coffee or tea
Low-sugar alcoholic drinks, such as red or white wine and distilled spirits, are permitted during the second and third phases of the diet.
However, you’re advised to limit your intake to one drink per day and stick to just one serving of fruit on days that you drink alcohol.
Foods to avoid
Heavily processed and refined foods should be limited on the Dubrow Diet, including:
Processed foods: convenience meals, potato chips, French fries, fast food, baked goods, candy, etc.
Refined grains: white bread, pasta, biscuits, pancakes, flour tortillas, crackers, white rice
Sugar-sweetened beverages: soda,energy drinks, juices, sweet tea, sports drinks
High-fat meats: bacon, steak, pork belly, lamb chops, sausage, etc.
Refined oils: canola oil, corn oil, soybean oil, hydrogenated fats
Keep in mind that these foods can still be enjoyed every once in a while, as the plan allows for occasional cheat days during the diet’s second and third phases.
Sample menu
Below is what three days during the second phase of the diet may look like.
Keep in mind that because the Dubrow Diet uses intermittent fasting,breakfast is not consumed, unless it’s eaten within the specified 8–12-hour eating window.
Day 1
Breakfast: none
Lunch: grilled chicken with sautéed broccoli and sweet potato wedges
Dinner: baked salmon with cauliflower rice and asparagus
Snacks: a cheese stick, apple, and handful of almonds
Day 2
Breakfast: none
Lunch: veggie stir-fry with tempeh, bell peppers, onions, tomatoes, and eggplant
Dinner: herb-roasted turkey breast with Brussels sprouts and quinoa
Snacks: Greek yogurt with chia seeds and berries
Day 3
Breakfast: none
Lunch: whole-grain toast with avocado, hard-boiled eggs, and a side salad
Dinner: zucchini noodles with tuna, garlic, parsley, and olive oil
Snacks: cottage cheese with apples, cinnamon, and toasted walnuts
The bottom line
The Dubrow Diet is a low carb diet that uses intermittent fasting to promote weight loss.
Research on this diet specifically is unavailable, but the eating pattern it incorporates may aid weight loss and improve health overall.
Still, the diet recycles old concepts and focuses primarily on physical appearance.
Therefore, enjoying a variety of healthy whole foods and following an eating schedule that works for you may be a better option for long-term weight loss.
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