The Dubrow diet is a low-carb diet that uses intermittent fasting to promote weight loss.
What is the Dubrow diet?
what is the Dubrow diet? what are the main dining specialties in Dubrovnik? what are the specially recommended restaurants?
Dubro Diet is a popular eating plan created by reality TV stars Terry and Heather Dubrow.
Dr. Terry Dubrow is a renowned plastic surgeon and co-host of the TV show Botched, while Heather Dubrow is a former actor for a real housewife in Orange County.
this diet is outlined in a book published in 2018.
according to its creators, the program can improve blood sugar control, increase energy levels, promote fat burning and slow down signs of aging.
a low-carb diet involves practicing intermittent fasting and limiting food intake to specific times of the day.
it also lists general guidelines for which foods and food groups to include to optimize results.
Wraparound: The Dubrow diet is based on a book published by Terry and Heather Dubrow. It's a low-carb diet that includes intermittent fasting and sets guidelines for the foods you should eat.
How to follow the Dubrow diet
what diets do I need to pay attention to?
The Dubrow diet is divided into three stages, which vary depending on the diet plan.
the first phase, called "red carpet preparation," involves fasting for 16 hours and limiting food intake to 8 hours per day during refueling. this is a common type of intermittent fasting called the 16/8 method.
this phase should take place for 2-5 days at the beginning of the program. it is thought to help reset the hunger signal, thus starting the diet with the right foot.
the first stage is the most stringent, encouraging consumption of lean proteins, healthy fats, non-starchy vegetables, fruits, dairy products, and small amounts of foods such as nuts, seeds, and complex carbohydrates.
the second stage of the diet, "summer is coming," should be followed until you reach your weight goal.
as with the first phase, it involves a fasting period that lasts 12-16 hours, depending on how quickly you want to achieve your goals.
this phase also sets guidelines for which food groups you should eat and how much to eat.
while calories or macronutrients don't need to be counted, the program encourages eating specific groups of foods.
in the second stage, you should eat:
- 2-3 servings of non-starchy vegetables
- 2-3 parts lean protein
- 2-3 servings of healthy fats
- 1 serving dairy product
- 1-2 servings of fruit
- 1 serving of nuts or seeds
- 1 serving complex carbohydrate
once you've reached the weight you want, you begin the final stages of a long-term weight-holding diet, which is known as "looking hot when living like a human."
the rules for this phase are the same as in the second phase, but consist of fasting for 16 hours a day twice a week and fasting for 12 hours for the remaining 5 days.
in the second and third stages of the diet, occasional cheat days are allowed. these days, dieters can enjoy their favorite foods in moderation.
Wraparound: The Dubrow diet is a diet plan that includes intermittent fasting for 12-16 hours a day. It also sets general guidelines about the types of foods you can eat, as well as how much.
Does it help with weight loss?
will Dubro really have magical effects? what are the foods that contribute to weight loss?
The Dubrow diet emphasizes eating healthy whole foods and using minimally processed ingredients, which can help with weight loss.
Many of the foods encouraged in the Dubrow diet are rich in important nutrients such as fiber, which move slowly through your digestive tract to help enhance satiety (1).
the diet is also low in carbohydrates, which may help increase metabolism, and reduce hunger pangs, and belly fat (2, 3, 4).
in addition, the program includes intermittent fasting, which has been shown to help with weight loss (5, 6).
in fact, one review found that intermittent fasting may be as effective as reducing calorie intake in promoting weight loss, noting that intermittent fasting for 3 to 12 weeks can result in weight loss of up to 8% (5).
what's more, other studies have shown that intermittent fasting may temporarily boost your metabolism, which can help your body burn more calories throughout the day (7).
Wraparound: The Dubrow diet can help with weight loss by emphasizing healthy whole foods. It also restricts carbohydrates and combines with intermittent fasting, both of which may help with weight loss.
Other possible benefits
does the dub low diet help with weight loss? what are the benefits of the Dubro diet on the body does the Dubro diet have an effect on the body?
in addition to enhancing weight loss effects, the Dubro diet can provide several other benefits, including:
- reduces inflammation. studies have shown that intermittent fasting can reduce a variety of inflammatory markers, which can prevent chronic disease. (8, 9, 10, 11）。
- improves heart health. intermittent fasting and low-carb diets have been shown to reduce cholesterol and triglyceride levels, which may improve heart health (12, 13).
- stabilizes blood sugar. some studies have shown that reducing carbohydrates can lower blood sugar levels and improve the body's ability to use insulin, a hormone involved in blood sugar control that is more effective (14, 15).
- improves brain health. although the study was largely limited to animal studies, it suggests that intermittent fasting may enhance brain function and slow down signs of brain aging. (16, 17）。
Wraparound: The Dubrow diet can reduce inflammation, improve heart health, stabilize blood sugar levels, and protect your brain.
Potential drawbacks
does the Dubro diet have an effect on the body is the Dubro diet healthy?
Despite the many possible benefits associated with the Dubrow diet, there are also some drawbacks to consider.
first, many have criticized the program for simply recycling and reinventing common concepts like intermittent fasting rather than coming up with new ideas.
in addition, the program focuses on making you look your best by promoting weight loss and slowing down signs of aging rather than improving your overall health.
diet also provides very general advice on which foods to eat and how much to eat.while this may be beneficial for experienced healthy eaters seeking flexibility, others may find it difficult to follow because it provides little guidance.
in addition, the calorie content of the program can be very low, depending on which foods you choose to include and how much you choose to eat throughout the day.
while reducing calorie intake can promote weight loss, inadequate intake can damage your metabolism and can lead to side effects such as fatigue, weakness, mood changes, and inattention (18).
finally, while intermittent fasting is generally considered safe, it is not suitable for people with certain health conditions, such as type 1 diabetes or hypotension.
fasting is also not suitable for pregnant or nursing women.
what's more, women are more sensitive to calorie restriction, and some evidence suggests that fasting may hurt fertility (19).
therefore, women may wish to use the method of changing the good, practicing intermittent fasting only a few days a week, rather than practicing daily as encouraged by the Dubro diet.
Summary: The Dubrow diet relies on familiar concepts and focuses on making you look your best, rather than improving your health. It also offers very general advice that may not provide enough calories for some people.
Food to eat
the Dubrow diet sets general guidelines for the 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 drinks that are part of the Dubrow diet:
- non-starchy vegetables: broccoli, green leafy vegetables, asparagus, cauliflower, brussels sprouts, celery, etc.
- lean protein: skinless chicken or turkey, lean beef , seafood, eggs, tofu, tempeh
- healthy fats: olive oil, coconut oil, avocado oil, avocado, etc.
- dairy products: milk, yogurt, cheese
- fruits: apples, bananas, berries, melons, grapes, cherries, pears, peaches, apricots, etc.
- nuts and seeds: almonds, walnuts, pistachios, chia seeds, flax seeds, hemp seeds, etc.
- complex carbohydrates: beans, lentils, sweet potatoes, oats, quinoa, buckwheat, barley, chickpeas, etc.
- beverage: water, unsweetened coffee, or tea
in the second and third stages of the diet, the consumption of low-sugar alcoholic beverages, such as red or white wine, as well as distilled spirits, is allowed.
however, it is recommended that you limit your intake to one glass per day and stick to eating only one serving of fruit on drinking days.
Wraparound: The Dubrow diet encourages the consumption of non-starchy vegetables, lean proteins, healthy fats, dairy products, fruits, nuts, seeds, and calorie-free beverages.
Foods that should be avoided
Heavily processed and refined foods should be restricted in the Dubrow diet, including:
- processed foods: instant meals, potato chips, fries, fast food, baked goods, candy, etc.
- refined grains: white bread, pasta, biscuits, pancakes, flour tortillas, biscuits, white rice
- sugary drinks: sodas, energy drinks, juices, sweet teas, sports drinks
- high-fat meats: bacon, steak,belly, lamb chops, sausages, etc.
- refined oils: rapeseed oil, corn oil, soybean oil, hydrogenated fat
keep in mind that these foods can still be enjoyed occasionally, as the program allows for occasional cheating during the second and third stages of the diet.
Summary: When following the Dubrow diet, processed foods, refined grains, sugary drinks, fatty meats, and refined oils should be restricted.
Sample menu
here are the three days of the second phase of the diet.
Keep in mind that because the Dubrow diet uses intermittent fasting, breakfast will not be eaten unless you eat it within a designated 8-12-hour eating window.
day 1
- breakfast: none
- lunch: grilled chicken with sautéed broccoli and sweet potato horns
- dinner: grilled salmon with cauliflower rice and asparagus
- snacks: cheese sticks, apples, and a handful of almonds
- day 2
- breakfast: none
- lunch: stir-fried tempeh with vegetables, green peppers, onions, tomatoes, and eggplant
- dinner: vanilla roast turkey breast with brussels sprouts and quinoa
- snacks: greek yogurt with chia seeds and berries
day 3
- breakfast: none
- lunch: whole-wheat toast with avocados, hard-boiled eggs, and salad
- dinner: zucchini noodles with tuna, garlic, parsley, and olive oil
- snack: cheese with apples, cinnamon, and roasted walnuts
Summary: The three-day sample meal plan above provides some simple meals and snacks that you can enjoy as part of your Dubrow diet.
Conclusion:
The Dubrow diet is a low-carb diet that uses intermittent fasting to promote weight loss.
this diet cannot be studied specifically, but the dietary patterns it employs may help reduce weight and improve overall health.
still, diet recycles old concepts and focuses primarily on appearance.
therefore, enjoying a variety of healthy whole foods and following a diet plan that suits you may be a better option for long-term weight loss.