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What is Dr. Nowzaradan’s Diet Plan? Complete Guide | DoFasting

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Kasparas Aleknavičius, MD November 22, 2021

Table of Content:

  • Guide to Dr. Nowzaradan Diet Plan
  • Who Is Dr. Nowzaradan?
  • What is Dr. Nowzaradan’s diet?
  • Food to Eat
  • Foods Not to Eat
  • The Benefits of the Diet
  • Sample Meals
  • The Diet Before Surgery
  • Things You Need to Know Before Starting the Diet
  • Comparison to Other Diets
  • Dr. Nowzaradan’s Diet Plan Books
  • People Also Ask

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Guide to Dr. Nowzaradan’s Diet Plan

Dr. Nowzaradan’s diet involves sticking to a 1,200-calorie-per-day diet. The strategy emphasizes maintaining a well-balanced diet while lowering your calorie intake. It is possible to lose weight easily by adopting Dr. Now’s diet. This diet plan is low in calories and focuses on eating foods that are low in carbs and fat, high in protein and vitamins, and helping your body get the nutrients it needs to stay healthy.

Who Is Dr. Nowzaradan?

Dr. Younan Nowzaradan, MD is a Houston, Texas-based surgeon and blogger. He received his Doctor of Medicine degree from the University of Tehran in 1970 and completed a Rotating Surgical Internship at St. John Hospital in Detroit in 1971. Dr. Nowzaradan is a member of the American College of Surgery’s Fellowship Program. He has written numerous peer-reviewed articles on obesity and laparoscopy. On “My 600-lb Life” (2012–present), he assists morbidly obese people in losing weight. Each episode documents grossly overweight individuals’ efforts to lose weight to a healthier level over the course of a year. They normally begin the episode with an average weight of 600 pounds (270kg).

What is Dr. Nowzaradan’s diet?

Dr. Now’s diet plan approach includes sticking to a strict 1,200-calorie (maximum) diet schedule. Some of the more serious, morbidly obese patients set their calorie limit as low as 1,000 calories. The main idea of the diet is to cut calorie consumption to approximately 1,200 calories daily without eliminating any essential foods except sugar. This strict diet consists of a mix of low-fat, low-carb, and high-protein foods. The majority of the diet plan seems to be promising: eating a lot of plant-based proteins, staying hydrated, and keeping track of eating habits. The drawback is the lengthy list of foods that must be avoided.

Food to Eat

Dr. Nowzaradan’s diet consists of two main components: real food and small servings. Egg whites, turkey sausage, oats, oatmeal, low-fat cottage cheese, Greek yogurt with no added ingredients, or whole grain bread are among his breakfast recommendations. Lunch can consist of fried, broiled, or grilled lean protein, as well as canned tuna, deli meat, non-starchy vegetables, and undressed salads. A piece of meat should be around the size of a deck of cards, or 3 ounces. Dinner will consist of the same foods as lunch. You can have a roll-up of turkey or ham or plain (no sugar) Greek yogurt as a snack. The diet plan includes the following food to eat:

  • Whole fruits and vegetables
  • Whole grains
  • Fish
  • Seeds
  • Olive oil
  • Peanut oil
  • Dark green brightly and colored vegetables
  • Beans
  • Peas
  • Carrots
  • Seafood
  • Dry beans
  • Sour cream from cows, goats, or sheep
  • Whole-grain bread
  • Quinoa
  • Poultry
  • Meats
  • Cheese
  • Milk
  • Yogurt

Foods Not to Eat

The diet plan includes a list of foods to avoid:

  • Sugar, for instance (artificial sugar substitutes)
  • Delicacies
  • Sugary fruits
  • Vegetables rich in starch
  • Potatoes
  • White and brown rice
  • A loaf of bread (If possible, eat one ounce of whole grain first thing in the morning.)
  • Pasta
  • Candies or chocolates
  • Meal supplements and shakes
  • Jellies and jams
  • Crackers
  • Dried fruits
  • Nuts
  • Cereals
  • Honey
  • Juice
  • Sports drinks, alcohol, or energy drinks

The Benefits of the Diet

Weight loss is one of the main advantages of Dr. Now’s diet. When the calorie intake is limited, the body burns accumulated fat to maintain proper operation. What follows is a rapid weight loss. As a result, you get much better sleep, avoid the risk of knee pain or high blood pressure. Last but not least, you will definitely have more energy for your daily activities.

Sample Meals

Check out the sample meal plan for this diet schedule of 1,200 calories, which is low in fat and high in protein. Breakfast: 1 whole-grain bagel, half a teaspoon of light cream cheese, strawberry jam without sugar, and one cup of decaffeinated coffee with 4 ounces of skimmed milk (approx. 200kcal). Snack: 8 whole-wheat crackers, 6 big strawberries, and 4 ounces of low-fat yogurt (approx. 190kcal). Lunch: 1 slice of whole-wheat bread, 2 hard-boiled eggs, 1 sliced tomato, 2 cups of lettuce with 1 teaspoon of low-fat dressing (approx. 410kcal). Snack: 1 medium orange, half small muffin (approx. 150kcal). Dinner: 3 ounces of boneless grilled chicken breast, 1 cup of steamed broccoli with 1 teaspoon of low-fat dressing, half a baked potato with pepper and oregano (approx. 275kcal). Snack: 1 little apple and 3.3 ounces of unsweetened gelatin (approx. 70kcal).

The Diet Before Surgery

Weight reduction surgery is not a miracle cure for obesity. Many of the extreme cases that Dr. Now works on necessitate extensive planning before undergoing the Lap-Band System or Vertical Sleeve Gastrectomy surgery. Many people must lose a certain amount of weight before undergoing surgery. This is what Dr. Now does for two reasons. Having surgery when you’re morbidly obese is much riskier because it places such a strain on your body. These risks can be reduced by first dieting and losing weight. Patients must change their attitudes, diets, and habits right after surgery.

Things You Need to Know Before Starting the Diet

Dr. Nowzaradan’s 1,200-calorie diet plan is very effective for his patients because it allows them to drastically reduce their caloric intake while still increasing their macronutrient intake. This assists in weight loss and appetite control in their bodies. It is also an instructional method for the patients. They must relearn how to eat foods that will properly fuel their bodies. DoFasting (fasting app) is a useful application where you can see how fast you can lose weight.

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Comparison to Other Diets

There are various weight-loss diets available. It’s difficult to know which ones are worth trying because they all claim to be superior. The Dr. Nowzaradan diet helps patients consume a safe, balanced diet while reducing their calorie intake. It is more effective than lots of other diets, such as the Paleo diet, which excludes balanced and nutritious foods such as whole grains, legumes, and dairy. Another example of having bad consequences is the Atkins diet. It is a very restrictive type of diet that could put you at risk for heart disease. You might experience lower iron levels as well as calcium loss from consuming fewer dairy products if you chose to adopt the Mediterranean diet.

Dr. Nowzaradan’s Diet Plan Books

Doctor Nowzaradan has written two books that help you better understand his theory and strategy. Last Chance to Live and The Scales Don’t Lie, People Do are based on his four-decade career. During that time, he has treated thousands of patients who are morbidly obese. In these books, he explores the impact of obesity on the body and the surgical techniques he uses to help people lose weight.

People also ask:

Can you lose 20 pounds in a month?

Yes, you can. Although losing weight is challenging, optimizing and incorporating the three factors such as diet, exercise, and proper drug/supplement regimen, you can effectively lose weight. The implementation of all three factors has worked seamlessly throughout the years, not only for obese people but for professional athletes as well.

Take a
1-minute quiz

and discover how much weight you can lose with DoFasting!


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Kasparas Aleknavičius, MD
  • Head of Medical Affairs at Kilo Health
  • Medical Doctor at Vilnius University, Lithuania
  • Partnering with the EU-funded Young50 and EUPAP projects

Kasparas Aleknavicius is a medical doctor that graduated from Vilnius University, working as head of medical affairs at Kilo Health. After nearly 5 years in the industry, Kasparas focuses on digital health and is looking for innovative ways to help people lead healthy lifestyles through digital health and wellness platforms.

You can find Kasparas on LinkedIn and follow his latest research on Medium.

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