The podcast is called Guinea Pig. It was also the first to feature a diet plan.
What is the Dubrow Diet and how does it work?
The Dubrow Diet: Interval eating to lose weight and feel ageless was released in October 2018. It is inspired by Terry’s feasting-and-famine lifestyle during his residency at medical school. He discovered he felt more satisfied eating less frequently and began to research intermittent fasting (or “interval eating” as Dubrow calls it).
Ali Webster, PhD is a registered dietitian who serves as the associate director for nutrition communications at International Food Information Council Foundation.
Terry’s inter-eating theory was tested by the Dubrows, who organized a six-month trial that included 100 participants to test its effectiveness in absorbing toxins. Terry claims that the average weight loss was 48 lbs and that 98% of participants were happy with the changes made from baseline. Their book describes how their diet:
- Reprogramme cells to burn fat instead of sugar
- Combat disease-causing inflammation
- Boost energy
- You can improve your appearance and slow down the aging process
But where do you start? The Dubrow Diet can be divided into three phases:
Phase 1: “Red Carpet Ready.”
Your body will be “shocked” if your daily calorie intake is reduced to 8 hours, for example, from 10 a.m. to six p.m. The rest of the time you must fast 16 hours. These foods are low in glycemic and contain lean protein, non-starchy vegetables, healthy fats, and complex carbs. You should avoid alcohol.
Phase 2: “Summer Is Coming”
You can eat a little more complex carbs, healthy fats, and alcohol until you reach your target weight. This is if you limit your daily eating time to 8-12 hours. You can choose from a slow, medium or fast track during the “summer preparation” period. The fuel windows and cheats will vary depending on your weight loss goals.
Phase Three: “Look Hot while Living Like a Human”
To maintain weight loss, dieters should continue to follow the third phase after completing the first two phases. This means that dieters should fast for 12 hours five days per week, and 16 hours the other two days.
Interval eating is different from intermittent fasting.
Calling it intermittent fasting brings to mind “skinny, tired people,” according to Heather — although that’s essentially what interval eating is, says Lauren Harris-Pincus, MS, RDN, a registered dietitian nutritionist in New York City, founder of NutritionStarringYOU, and the author of the cookbook The Protein-Packed Breakfast Club.
Intermittent fasting and interval eating are only different by the words you use. There are several types of intermittent fasting. Harris-Pincus says that’s exactly what the Dubrows promote.
What foods can I eat with the Dubrow Diet
Ashley Reaver, RD is a registered dietitian at Ashley Reaver Nutrition LLC, Oakland, California. She says, “In a nutshell the diet is low-calories and carbohydrates.” Although the allowed foods list changes slightly with each phase of the program, it is recommended that you eat a variety of protein, fat, complex carbs, and other healthy foods.
- Nuts and nuts butters
- Leafy Greens
What are the potential advantages?
Interval eating is a good option for those who struggle to manage boredom.
Reaver says that intermittent fasting is beneficial for many people because it limits the time you can eat. Reaver also said that many people don’t eat well after 9 p.m. Intermittent fasting does away with late-night snacking, so it will reduce the calories that a late-night snacker consumes each day. This can lead to weight loss.
Harris-Pincus states that time-restricted eating can work for you if it fits into your lifestyle. However, any diet should result in permanent lifestyle and behavior changes. Don’t try to continue a diet that you don’t feel comfortable with for the long-term.
What health concerns should you be aware of?
Harris-Pincus states that there is very little research on interval eating. Most of the studies have been done on animals. One human study suggested that it could lower cholesterol. Another showed that it wasn’t better than calorie restriction to lose weight.
Harris-Pincus is concerned about meal timing and food quality. “Research on circadian rhythm shows that our bodies respond better to food earlier in the day for weight control, control of blood sugar and cardiovascular health. Some people may skip breakfast in order to eat later in the day if there is an eight-hour window.
Harris-Pincus suggests that clients follow this plan if they want the best results. She recommends that clients eat between 9 and 5 p.m., or 10 to 6 p.m., for maximum benefits.
Reaver concurs, stating that consistent eating habits, which include eating a few hours before going to bed, are the best way to lower blood glucose, increase sleep quality, speed up recovery of muscles, and reduce inflammation.
Reaver adds that these people should avoid the Dubrow Diet.
- Premenopausal women, “because starvation periods can interfere with natural sexhormone production and regulation.” This can have a long-lasting impact on hormone health and metabolism.
- Anybody with a history that has led to an obsession with food. Individuals with a history of eating disorders may be triggered by strict diets and restricted foods.
- Diabetes sufferers should avoid fasting as it can have a dramatic impact on blood sugar.
Reaver says that before you start any diet, it is important to ask yourself if you can follow it for the rest of your life. It’s likely that it’s a good diet to follow. If you answer no, you can expect to lose weight once you stop following this diet. She says that the best diets encourage healthy eating habits and are not restrictive.
Harris-Pincus agrees with that sentiment and advises her clients to avoid any diet that can be followed on a bad day. You should also remember that your liver and kidneys do all of the cleansing you need — there is no detox, starve, or “shock” phase.