What Is the Dubrow Diet?
The Dubrow Diet is detailed in a book by Heather Dubrow and Terry Dubrow, MD, that was published in 2018. The full title is The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless. In addition to starring on The Real Housewives, Heather Dubrow is an actress and singer, and Terry Dubrow is a plastic surgeon in Newport Beach, California, and a fellow of the American College of Surgeons. (2) His show Botched airs on E!. The Dubrow Diet recommends a 16:8 schedule, meaning fasting for 16 hours with an 8-hour eating window in the initial phase. Depending on how quickly you want to lose weight, you would then choose a fast of 12, 14, or 16 hours during phase 2 and beyond. The Dubrows cite University of Illinois research showing that intermittent fasting can lead to temporary weight loss. One of the university’s studies found that a 16:8 eating pattern helped adults with obesity cut calories and lose 2.6 percent more of their body weight over 12 weeks compared with a control group. (4)
Foods Recommended on the Dubrow Diet
Protein
EggsTurkey baconPorkLean cuts of red meat (such as eye of round, top and bottom round)Game meats (venison, bison, and buffalo)PoultryProtein powdersTofuTempehFish and shellfish
Vegetables
Green leafy vegetables (for example, spinach, arugula, lettuce, kale)Green beansLeeksAny vegetable that grows “above the ground” (asparagus, Brussels sprouts, celery, broccoli, summer squash, tomatoes, butternut or acorn squash)GarlicOnions“Below-ground” vegetables (limited; including radishes, turnips, and carrots)
Fruit
ApplesBerries (strawberries, blueberries, blackberries, raspberries)PeachPineappleCherriesLemon and limePears
Fats
AvocadoOils (avocado, coconut, almond, grapeseed, olive)Olives
Nuts and Seeds
Almond butterPumpkin, sunflower, flaxseed, and hempseedsAlmonds, pecans, pistachios
Dairy
Feta and Parmesan cheeseNonfat or lowfat dairy (milk, cottage cheese, and yogurt)KefirAlternatives (coconut milk and yogurt)
Grains and Legumes
BeansChickpeasOatsQuinoaBulgurLentilsWhole-wheat breadBarleyHummus
Drinks
WaterCoffee and teaCalorie-free drinks with “alternative” sweeteners (such as monk fruit, stevia, or xylitol)Alcohol (during later phases)
Condiments
Herbs and spicesHot sauceMustard
Foods Not Advised on the Dubrow Diet
Baked goodsCerealWhite pastaWhite breadHighly processed snack foodsDesserts
For the purposes of this sample menu, you can think of the meal times and snack times as follows, but you can adjust it as needed to fit into an eight-hour eating window. Breakfast 10 a.m. Lunch 12:30 p.m. Snack 3 p.m. Dinner and Dessert 5:30 p.m. (finishing your meal by 6 p.m.)
Day 1
Breakfast None or black coffee Lunch Salad with grilled chicken and “above ground” vegetables, drizzled in olive oil and lemon Snack Turkey jerky Dinner Steak tips with broccoli Dessert Plain Greek yogurt with honey (optional)
Day 2
Breakfast None or black coffee Lunch Roasted salmon with zucchini noodles and quinoa Snack Deli meat wrapped around carrot sticks or bell pepper strips Dinner Chana masala (a savory Indian chickpea dish) Dessert Plain Greek yogurt with honey (optional)
Day 3
Breakfast None or black coffee Lunch Lentil salad with feta cheese and chopped cucumbers and tomatoes Snack Cottage cheese and berries Dinner Bison burger in a lettuce wrap Dessert Plain Greek yogurt with honey (optional) A big bright spot is the focus on highly nutritious foods, and the book is written in such an enthusiastic way, that you might become motivated to eat them. “I’m a fan of how they promote lean proteins, lots of vegetables, nuts, seeds, and heart-healthy fats. Overall, they recommend foods that are not artificial or in packages. It’s a whole foods–based program,” says Amy Shapiro, RD, CDN, the founder and director of Real Nutrition in New York City. Another perk is the focus on fiber, which will keep digestion regular, something that can go a long way in helping you feel great. The Dubrows also advocate for their diet (specifically the interval eating aspect) as being something that can increase autophagy, which they describe in their book as “your cells’ self-cleaning process and an anti-aging rock star.” (3) Meaning: It’s said to increase DNA repair for inside-out anti-aging. While the idea is promising, it’s not a given yet. “I’ve seen animal research suggesting that [intermittent fasting] stimulates autophagy and that it may have value in reducing the risk of chronic diseases associated with aging. But animal research is very different from research in humans,” says Samantha Cassetty, MS, RD, a dietician based in New York City. That said, the diet is designed to be customizable depending on how quickly you want to lose weight, and the Dubrows say you can lose anywhere from 0.5 to 4 pounds per week. There are no randomized, clinical trials on the diet, though; these figures are from their test groups. The plan is low in calories, fat, and carbohydrates, which is why people lose weight on the diet, says Shapiro. Then there’s the interval eating–intermittent fasting (IF) approach. “There’s some evidence that IF may influence appetite-regulating hormones, but the most basic reason it helps you lose weight is because of the calorie deficit it creates,” says Cassetty. Another downside is the fact that they incorporate the idea of cheat moments, meals, or days into the diet. “Eating well isn’t like a hop-on, hop-off bus, where some days you’re on and other days you’re off. This type of diet mentality can be really harmful to your emotional well-being and might lead to yo-yo dieting, the type of weight fluctuations that may lead to poorer health outcomes over time,” adds Cassetty. Indeed, a study found a link between weight cycling and health conditions including obesity and high blood pressure. (5) Because of its restrictive nature and the focus on appearance, anyone with an eating disorder should not try this diet. “Even if you haven’t been diagnosed with an eating disorder, if you have a turbulent relationship [with] your body or food, you should look elsewhere,” says Cassetty. Pregnant women or people younger than 18 shouldn’t do intermittent fasting, she adds. If you’re older than 65 or have any known medical conditions, talk to your healthcare team first. Phase 1 Two to five days of strictly adhering to 16:8 interval eating. Consider this your body’s jump start. Phase 2 This phase is targeted to your goal weight. “Slow” weight loss involves a 12:12 interval eating and one “cheat moment” (such as a snack or dessert) per week for an estimated ½ to 1 ½ pounds (lbs) of expected weight loss per week. “Medium” weight loss involves 14:10 interval eating, one cheat meal per week, and an estimated 1 to 2 ½ lbs of expected weight loss per week. Finally, “Fast” weight loss is maintaining that 16:8 interval with an entire cheat day for 2 to 4 lbs of weight loss per week. Phase 3 Maintenance phase. For five days of your choice, you eat a 12:12 interval; two days per week it’s a 16:8 interval for a reset. That said, while an intermittent fasting approach might work for some people, it’s not right for everyone. And it’s reassuring to know you don’t have to do it. “When you look at the big picture, intermittent fasting isn’t necessary. Plenty of research shows that people who live long, healthy lives, free of disease and memory problems, enjoy food,” says Cassetty. For example, a 2017 article suggests the Mediterranean diet may help reduce the risk for chronic disease and help you age healthfully. The Mediterranean diet calls for eating whole, fresh foods, such as fish, olive oil, leafy greens, fruits, and whole grains. (6) Another downside is that The Dubrow Diet really limits complex carbohydrates, which many people would find restrictive. “People need education on how to bring complex carbohydrates back into their diet [after a diet like this], or to know how to come back from an imperfect meal. That piece might be missing with this diet,” says Shapiro.
