What is the Dr. Now Diet?
The Dr. Nowzaradan Diet, also called the Nowzaradan diet, is a weight-loss program that’s gained popularity in recent years. It’s named after Dr. Younan Nowzaradan, a bariatric (weight-loss) surgeon who often appears on the reality TV show “My 600-lb Life.”
The diet is based on the premise that to lose weight, and you need to eat fewer calories than you burn. It also recommends eating smaller meals more often throughout the day and ensuring food swaps, such as choosing lean protein sources over high-fat foods.
There’s no one-size-fits-all approach to the Dr. Nowzaradan Diet, as calorie and macronutrient recommendations may vary depending on your weight-loss goals. However, a common starting point is 1,200 calories per day for women and 1,400 calories per day for men.
How to follow it
If you’re interested in trying the Dr Now diet plan, there are a few things you should keep in mind:
- The diet is based on calorie restriction, so you’ll need to be mindful of your food intake and ensure you’re eating fewer calories than you’re burning.
- The diet recommends eating smaller meals more often throughout the day, so you may need to plan and pack snacks or prepared meals with you on the go.
- The diet also recommends making certain food swaps, such as choosing lean protein sources over high-fat foods. This means you’ll need to research to ensure you’re still getting the nutrients you need while following the diet.
- Finally, the diet is not a quick fix and takes time and effort to see results. This may not be your diet if you’re looking for a rapid weight-loss solution.
Benefits
A few potential benefits are associated with the Dr. Nowzaradan Diet, including weight loss and improved blood sugar control.
Weight loss: One of the most appealing aspects of the diet is its potential to help you lose weight. A study of 42 obese adults found that those who followed a calorie-restricted diet similar to the Dr. Nowzaradan Diet lost an average of 33 pounds (15 kg) over 12 weeks.
Improved blood sugar control: The Dr. Nowzaradan Diet may also help improve your blood sugar control. One study in 19 people with type 2 diabetes found that following a calorie-restricted diet for 16 weeks improved participants’ hemoglobin A1c levels, which is a marker of long-term blood sugar control.
Downsides
While the Dr. Nowzaradan Diet offers several potential benefits, there are also a few downsides.
It May be difficult to follow: One of the main drawbacks of the diet is its restrictive nature. The diet may be challenging to follow if you’re not used to counting calories or planning meals ahead of time.
May cause nutrient deficiencies: Another downside is that the diet may cause nutrient deficiencies if you’re not careful. The diet recommends making certain food swaps, such as choosing lean protein sources over high-fat foods. You could miss out on essential nutrients if you’re not careful.
May not be sustainable long-term: Finally, the diet is not meant to be followed long-term, as it’s not a sustainable way of eating. If you’re looking for a diet you can follow for the long haul, and this may not be the best option.
Foods to eat and avoid
The Dr. Nowzaradan Diet is based on the premise of calorie restriction, so you’ll need to be mindful of your food intake. However, the diet also recommends making certain food swaps, such as choosing lean protein sources over high-fat foods.
Here are a few examples of foods to eat and avoid while following the Dr. Nowzaradan Diet:
- Foods to eat: lean protein, vegetables, fruits, whole grains, legumes, nuts, seeds
- Foods to avoid: processed foods, high-fat meats, full-fat dairy, sugary foods, alcohol
3-day sample meal plan
Here is a 3-day sample meal plan that you can follow while on the Dr. Nowzaradan Diet:
Day 1
- Breakfast: Omelet with vegetables and whole grain toast
- Lunch: Garden salad with chicken or fish
- Dinner: Grilled salmon with roasted vegetables
Day 2
- Breakfast: Scrambled eggs with veggies and fruit
- Lunch: Chicken or fish salad
- Dinner: Stir-fry with chicken or shrimp and vegetables
Day 3
- Breakfast: Smoothie with protein powder, almond milk, and fruit
- Lunch: Turkey sandwich on whole grain bread with vegetables
- Dinner: Grilled chicken or fish with roasted vegetables
The bottom line
The Dr. Nowzaradan Diet is a calorie-restricted diet that may help you lose weight. However, the diet is restrictive and may be difficult to follow long-term. Additionally, the diet may cause nutrient deficiencies if you’re not careful. If you’re considering following the diet, speak with your doctor first.
