Dr. Phil McGraw, host of the nationally syndicated daytime talk show “Dr. Phil,” developed a four-step weight reduction program called the 20/20 Diet around the idea of “power foods.” McGraw claims that these meals help with weight reduction since they need a lot of energy to digest. Those who have tried and failed to lose weight several times before only to gain it back, as described in McGraw’s “The 20/20 Diet: Turn Your Weight Loss Vision Into Reality,” find this book helpful.
The thermic impact of food is the foundation of the 20/20 diet (TEF). Researchers define TEF as the number of calories needed to process, absorb, and use food for energy.
According to the book, it takes a lot of energy to break down high-powered meals (calories). So, the body only takes in a few calories from these meals since it’s already burning so many.
The Diet contains four stages in which previously off-limits foods are reintroduced. Many psychological strategies, such as brushing one’s teeth whenever one feels hungry, are also advocated. Weight reduction is aided by the extensive list of foods to avoid, psychological tips, and consistent physical activity.
The 20/20 diet consists of four phases: an initial five-day “boost” (phase 1), a five-day “sustain” (phase 2), a twenty-day “achieve” (phase 3), and maintenance (phase 4). In addition, the Diet calls for a minimum of 5-7 hours of exercise each week throughout all stages, broken down as follows: 3-4 hours of medium intensity and 2-3 hours of high intensity.
Four Crucial Stages of 20/20 Diet
The first phase, called the “five-day boost,” has you eating only 20/20 items, such as coconut oil, green tea, mustard, olive oil, almonds, etc.; you’ll be given recipes and instructed to consume four meals at four-hour intervals. During this stage, most of the weight loss is due to water loss (eliminating processed foods, refined sugars, and salt from your Diet).
Part two kicks off the “five-day sustain” plan. The list of 20 foods was expanded to include chicken breast, tuna, oats, brown rice, carrots, tomatoes, mushrooms, cashews, and blueberries. In addition, at least two 20/20 foods should be included in each meal and snack. For the first five days of the Diet, you consume four meals daily, spaced out at four-hour intervals. You can resist temptation by allowing yourself one or two “wise splurges.” However, the total calorie count must be under 100.
Thirdly, for 20 days, you should eat four meals spaced by four hours apart and allow yourself one or two “smart splurges” every week, sometimes known as the “20-day accomplish” period. Avocado, raspberries, mushrooms, potatoes, spinach, quinoa, and black beans are some new things you may sample throughout the 20 days.
Phase three eating patterns should be maintained, and new healthy living behaviors should be included to aid with long-term weight management. Maintaining a healthy weight requires several steps, including maintaining a weight journal and ensuring that your daily routine and emotions don’t derail your efforts to eat better and exercise more.
- Vegetables, especially leafy greens (cabbage, kale, lettuce, spinach)
- Fruits: apples, pears, figs, and raisins
- Yogurt, tofu, and other forms of dairy
- Coconut oil and olive oil are both healthy options for cooking fats.
- Non-Vegan: Eggs and Cod
- Pistachios, almonds, and other varieties of nuts.
- Pulses and beans, such as chickpeas and lentils
- Grain- rye
- Mustard seeds
- Additional Nutrients: Green Tea, Whey Protein Powder, and Peanut Butter
The “power foods” recommended by Dr. Phil may be found in the 20/20 plan. Recipes will call for a wide range of ingredients, including green tea, apples, eggs, leafy greens, fish, mustard, lentils, chickpeas, tofu, olive oil, peanut butter, pistachios, and a variety of other nuts and seeds. In the first stage of the Diet, dieters stick strictly to the 7-day diet plan and exclude all other food groups. Avoid processed meals, including white bread, pastries, sugar, pasta, rice, and sugary drinks and sweets.
The Benefits of the 20/20 Diet
1. Weight Reduction
Weight loss is a possible side effect of the Diet. A major focus of the Diet is on taking in foods with high thermic results. The end consequence is a decrease in total caloric intake. There is no evidence that the 20 power meals advised enhanced calorie burn, even though the TEF contributes around 10% of daily calories burned. This eating plan encourages its adherents to increase their exercise levels and switch to total, high-satisfying meal consumption.
Therefore, the calorie deficit necessary for weight loss occurs. High blood pressure, cardiovascular disease, and diabetes are all linked conditions that may benefit from this strategy.
2. Deals with the psychological side of eating
The 20/20 diet offers several suggestions for improving one’s ability to regulate food intake. Dr. Phil, a psychologist, emphasizes the mind’s part in compulsive eating and weight gain. His book examines how people’s emotions and social environments affect their eating habits. These guidelines may help you determine what motivates your food choices and how to put those motivations into practice via different methods that ultimately lead to healthier eating.
3. Motivates One to Get Moving
This eating plan emphasizes regular physical exercise to achieve your health and weight reduction goals. Moreover, it emphasizes positive behaviors, such as exercise, which may lead to a lasting relationship. It involves not just a balanced diet but also regular physical activity. According to research, a sedentary lifestyle is a major contributor to obesity and other health problems.
4. Moderated Diet Plan
Except for the first ten days, which are extremely demanding, the 20/20 diet lets you eat anything you want in moderation. Under this eating regimen, no meal is off-limits. There is less of a chance of binge eating since you are trying to control your emotions. Restricting “reasonable splurges” such as dessert to 100 calories, on the other hand, could not be pleasant or enduring.
People were chosen to sample different items during the diet program, such as avocados, raspberries, mushrooms, potatoes, spinach, quinoa, and black beans. The larger variety provides additional options for meal preparation. It may satisfy your cravings and keep you on track with your Diet.
Issues with the 20/20 Diet
1. Unnecessary Limitations
If the Diet allows for some leeway after the second phase, then stages one and two are unnecessary. According to research, the first weight loss seen by dieters on a calorie-restricted diet is more likely to result from a loss of water weight than fat. Without severe food restrictions, healthier lifestyles may be established over time by beginning with the idea of moderation and encouraging regular physical exercise.
2. Contradictory Regime
Even while it promotes intuitive eating, in which food is consumed in response to internal cues, it actually has rules that counter this principle. For instance, the Diet mandates that you eat every four hours. Some individuals, however, have to eat every two hours, while others may go much longer without eating. It goes against the Diet’s central tenet of letting your body guide your food choices.
3. A Consistently Applying Methodology
Whether or whether a person loses weight depends on several factors. The 20/20 diet is a universal solution to weight reduction, regardless of factors like age, genetics, previous dieting experiences, or health conditions. Instead of tailoring a weight-loss strategy to each individual’s needs and circumstances, the plan assumes everyone can benefit from the same approach.
4. No Longer Possible
Though there is a maintenance stage at the end of the program, dieters are cautioned to restart at phase 1 if they gain weight. It may indicate that the Diet is not sustainable over the long run since individuals will not stick to the restrictions in the last stage, which has fewer calories.
How Healthy Is the 20/20 Diet?
Fruits, vegetables, grains, low-fat dairy products, lean protein, and healthy fats are all encouraged in the Dietary Guidelines for Americans published by the United States Department of Agriculture. Important suggestions from the government guidelines include:
- “Dark green, red, and orange vegetables; legumes (beans, peas, and lentils); starchy vegetables; and other vegetables.
- Whole fruits, in particular.
- Whole grains (at least half of your grain servings should be whole grains) Dairy (fat-free or low-fat milk, yogurt, and cheese; lactose-free variants; fortified soy drinks and yogurt)
- Foods high in protein such as lean meats, poultry, eggs, shellfish, beans, peas, lentils, nuts, seeds, and soy products
- Vegetable oils and other oils found in foods like fish and nuts.”
Since everyone is different, the 20/20 diet could not work for others. A person on this Diet can only eat the twenty allowed items. Therefore, before committing to such diets, one must understand their own body.
At least during its third and fourth stages, the 20/20 Diet allows you to eat various foods from different categories. Dairy, fish, nuts and seeds, fruits, vegetables, and protein are all part of the first 20 power items, and they remain a part of the Diet during all three stages.
Knowing how many calories you consume and how much you burn may help you achieve your weight loss goals. Age, sex, weight, height, body composition, medical problems, and physical activity all play a role in determining an individual’s calorie demands. There is no one-size-fits-all calorie goal for weight loss, and 2,000 calories a day is only a ballpark figure. A rough estimate may be obtained using this tool.
Wrapping It Up
The Diet’s benefits include eating primarily less processed foods and engaging in regular physical activity. In combination, they could help cut calories. The Diet is very limited during the first two stages, which might foster an unhealthy relationship with food.
In addition, it limits meals to 100 calories, which may not be enough to satisfy or sustain you. Focusing on long-term healthy lifestyle choices like eating whole, nutrient-dense meals, exercising often, managing stress, and having a friendly relationship with food may be more beneficial than trying the 20/20 diet.