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The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
In The 20/20 Diet, Dr. Phil McGraw identifies seven reasons other diets fail people over and over again: hunger, cravings, feeling of restriction, impracticality and expense, boredom, temptations, and disappointing results or plateaus. Then, he addresses each of these roadblocks by applying the latest research and theories that have emerged since his last best seller on the same topic, The Ultimate Weight Solution. Dr. Phil and his team have created a plan that you can start following right now and continue working for the rest of your life. In this diet, readers will start by eating only 20 key ingredients, called the “20/20 Foods,” which theories indicate may help enhance your body’s thermogenesis and help you feel full. But that's just the beginning. This book explains why you haven't been able to lose the weight before, and empowers you with cognitive, behavioral, environmental, social and nutritional tools so you can finally reach your goal, and learn lifelong healthy habits to maintain those results.
243 pages, Hardcover
First published January 6, 2015
1315 people are currently reading
1513 people want to read
About the author
Phillip C. McGraw
86 books524 followersPhillip Calvin McGraw, best known as Dr. Phil, is an American television personality, psychologist and author who is the host of the psychology themed television show Dr. Phil. He gained celebrity status following appearances on The Oprah Winfrey Show.
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Displaying 1 - 30 of 97 reviews
October 7, 2014
√ Realistic & Credible
THE 20/20 DIET is a comprehensive guide to using the latest scientific research to plan your own personal strategy for success in losing weight. Dr Phil explains why other diets fail. He calls these blunders the "Seven Ugly Truths" about dieting. For example, diets often leave you feeling hungry. So guess what--you eat a lot. As another example, diets make you feel restricted in what you can eat--causing you to "rebel" against the diet.
Once we understand WHY diets don't usually work, we can use the latest scientific studies to help chart our own program. The 20/20 Plan is a combination of sensible exercise with some very special foods--Dr Phil calls these the "20/20" foods.
The foods in the 20/20 Diet are (naturally) called "20/20 Foods." They are selected because they tend to increase your metabolism--that's called the body's "thermogenesis." Secondly, these foods tend to "help you feel fuller when you eat them so that you feel satisfied." Finally, these foods have a "time-release" effect. That is, the full feeling lasts a longer time than with other foods.
The 20/20 Diet plan is actually in three Phases:
+ PHASE I THE 5 DAY BOOST: Allow your body to adjust to the new dietary balance. This gets you going in the right direction, and is mostly a learning phase, so you can better understand your body's signals about hunger versus habit.
+ PHASE II THE 5 DAY SUSTAIN: Builds on the success of the first phase by adding some more 20/20 foods to the mix. This phase also emphasizes the "30-Second Burn Burst" exercise program.
+ PHASE III THE 20 DAY ATTAIN: In this phase your goal is to maintain the steady weight loss, and even add some dining out occasions. There are more foods to choose from.
Besides the detailed diet plans, there are tons of excellent, inspiring ideas in this book to help you get started, and keep you on track. Here are some:
♦ Dr Phil points out that being overweight is not because you use food normally--it's because you MISUSE food: "You're going to have top stop using food for anything other than nutrition.
♦ One key to the 20/20 diet is to increase your metabolism. Naturally, your body will use energy just through normal activity, but also, you can exercise. Thirdly, your diet can help increase your metabolism. Picking certain foods will tend to increase your metabolism.
♦ Dr Phil notes that losing weight is about changing behavior. That requires that you change the way you think about yourself--and specifically, how you think about losing weight. He suggests a simple way to give positive affirmation to yourself: "You've got to decide, and really believe, that you can be good at losing weight."
♦ There are tons more tips from Dr Phil. In one section called, "Extinguish Your Fake Hunger," he suggests having a cup of water before you start reaching for something to eat. That's because we oftentimes confuse being thirsty with being hungry. Here's another interesting fact: Dr Phil points out that one study showed that drinking more water actually increases your metabolism.
√ In summary, THE 20/20 DIET is an inspiring, credible book. The book is nicely organized, and easy to read. To make your planning easier extensive, appendices list a large number of food items that you can pick up at the grocery store. These are the "20/20 foods" that Dr Phil wants you to emphasize. There is also an extensive reference section at the end to support the ideas presented here.
THE 20/20 DIET is a comprehensive guide to using the latest scientific research to plan your own personal strategy for success in losing weight. Dr Phil explains why other diets fail. He calls these blunders the "Seven Ugly Truths" about dieting. For example, diets often leave you feeling hungry. So guess what--you eat a lot. As another example, diets make you feel restricted in what you can eat--causing you to "rebel" against the diet.
Once we understand WHY diets don't usually work, we can use the latest scientific studies to help chart our own program. The 20/20 Plan is a combination of sensible exercise with some very special foods--Dr Phil calls these the "20/20" foods.
The foods in the 20/20 Diet are (naturally) called "20/20 Foods." They are selected because they tend to increase your metabolism--that's called the body's "thermogenesis." Secondly, these foods tend to "help you feel fuller when you eat them so that you feel satisfied." Finally, these foods have a "time-release" effect. That is, the full feeling lasts a longer time than with other foods.
The 20/20 Diet plan is actually in three Phases:
+ PHASE I THE 5 DAY BOOST: Allow your body to adjust to the new dietary balance. This gets you going in the right direction, and is mostly a learning phase, so you can better understand your body's signals about hunger versus habit.
+ PHASE II THE 5 DAY SUSTAIN: Builds on the success of the first phase by adding some more 20/20 foods to the mix. This phase also emphasizes the "30-Second Burn Burst" exercise program.
+ PHASE III THE 20 DAY ATTAIN: In this phase your goal is to maintain the steady weight loss, and even add some dining out occasions. There are more foods to choose from.
Besides the detailed diet plans, there are tons of excellent, inspiring ideas in this book to help you get started, and keep you on track. Here are some:
♦ Dr Phil points out that being overweight is not because you use food normally--it's because you MISUSE food: "You're going to have top stop using food for anything other than nutrition.
♦ One key to the 20/20 diet is to increase your metabolism. Naturally, your body will use energy just through normal activity, but also, you can exercise. Thirdly, your diet can help increase your metabolism. Picking certain foods will tend to increase your metabolism.
♦ Dr Phil notes that losing weight is about changing behavior. That requires that you change the way you think about yourself--and specifically, how you think about losing weight. He suggests a simple way to give positive affirmation to yourself: "You've got to decide, and really believe, that you can be good at losing weight."
♦ There are tons more tips from Dr Phil. In one section called, "Extinguish Your Fake Hunger," he suggests having a cup of water before you start reaching for something to eat. That's because we oftentimes confuse being thirsty with being hungry. Here's another interesting fact: Dr Phil points out that one study showed that drinking more water actually increases your metabolism.
√ In summary, THE 20/20 DIET is an inspiring, credible book. The book is nicely organized, and easy to read. To make your planning easier extensive, appendices list a large number of food items that you can pick up at the grocery store. These are the "20/20 foods" that Dr Phil wants you to emphasize. There is also an extensive reference section at the end to support the ideas presented here.
October 20, 2014
3.5 helpful stars
ARC provided by publisher via Netgalley in exchange for an honest review.
To say I have read several "diet" books would be an understatement. I am always looking for ways to make mine and my families diet healthier. I have read a couple of Dr. Phil's other books and found them to be very informative and helpful.
The 20/20 diet book lays out a detailed plan on changing what you eat in order to give your body the best resources for functioning properly. It is broken down into three stages. The first two are both five days and then the last phase is 20 days. During the first 5 days there are only certain foods you are allowed to eat. You eat every four hours which results in about four meals a day. Then in phase two you get to add some more foods to your diet. Then by the last 20 days you again get to add in more food.
What I like about this diet is that Dr. Phil knows people and knows if he says you can never have something again you will fail. Here you just have to put it off for a few days. This is really about changing the way you eat in your lifestyle and not so much a diet.
What I am unsure of is that there are some foods, life fish and eggs, that Dr. Phil pushes, and I know are good for you, but I just don't care for them. I have tried eating them in the past and it never works. IF you don't enjoy something and you have to force it you just won't stick with it. Now having said that I may try to substitute something and then see if it still works.
Dr. Phil also talks about exercise and pushes 30 second interval training. IT is really High intensity for 30 seconds and then regular exercise. I will say I have done this type of workout before and actually really enjoy it. It is hard but it is short and seems to really work getting your heart rate up.
Anyone looking for a way to kick off a new way of eating this will be a helpful read.
ARC provided by publisher via Netgalley in exchange for an honest review.
To say I have read several "diet" books would be an understatement. I am always looking for ways to make mine and my families diet healthier. I have read a couple of Dr. Phil's other books and found them to be very informative and helpful.
The 20/20 diet book lays out a detailed plan on changing what you eat in order to give your body the best resources for functioning properly. It is broken down into three stages. The first two are both five days and then the last phase is 20 days. During the first 5 days there are only certain foods you are allowed to eat. You eat every four hours which results in about four meals a day. Then in phase two you get to add some more foods to your diet. Then by the last 20 days you again get to add in more food.
What I like about this diet is that Dr. Phil knows people and knows if he says you can never have something again you will fail. Here you just have to put it off for a few days. This is really about changing the way you eat in your lifestyle and not so much a diet.
What I am unsure of is that there are some foods, life fish and eggs, that Dr. Phil pushes, and I know are good for you, but I just don't care for them. I have tried eating them in the past and it never works. IF you don't enjoy something and you have to force it you just won't stick with it. Now having said that I may try to substitute something and then see if it still works.
Dr. Phil also talks about exercise and pushes 30 second interval training. IT is really High intensity for 30 seconds and then regular exercise. I will say I have done this type of workout before and actually really enjoy it. It is hard but it is short and seems to really work getting your heart rate up.
Anyone looking for a way to kick off a new way of eating this will be a helpful read.
January 22, 2015
One day after school I "just happened" to turn the TV on and Dr. Phil was talking about this book (new this year) on the Doctor's Show.
I listened to Dr. Phil because I know that in the past he had a huge weight problem (pun intended). He has struggled with his weight so I was interested in reading his book.
I like the approach. It's nothing new, really. But, yet, Dr. Phil simplifies the "hard" part.
There are three phases:
These 3 phases are two 5 day and then followed up by a 20 day.
**Phase 1 (days 1-5): "Boost" - You eat every 4 hours, increasing metabolism, with basic foods.
**Phase 2 (days 6-10): "Sustain" - Somewhat the same as 1 but now adding in more diversity of foods.
**Phase 3 (days 11-30): "Attain" - Somewhat the same as 2 but by now all foods have been added in.
It's a doable "diet".... it needs to become a way of life. Eating to maintain energy, never going hungry. Hungry becomes the problem that leads to overeating and weight gain. There are a lot of fish and veggie recipes, fruit added too. Eating a lot of vegetables is the key to weight loss.
A well thought out plan.
I'm trying it and doing well. Down 7 pounds....
I listened to Dr. Phil because I know that in the past he had a huge weight problem (pun intended). He has struggled with his weight so I was interested in reading his book.
I like the approach. It's nothing new, really. But, yet, Dr. Phil simplifies the "hard" part.
There are three phases:
These 3 phases are two 5 day and then followed up by a 20 day.
**Phase 1 (days 1-5): "Boost" - You eat every 4 hours, increasing metabolism, with basic foods.
**Phase 2 (days 6-10): "Sustain" - Somewhat the same as 1 but now adding in more diversity of foods.
**Phase 3 (days 11-30): "Attain" - Somewhat the same as 2 but by now all foods have been added in.
It's a doable "diet".... it needs to become a way of life. Eating to maintain energy, never going hungry. Hungry becomes the problem that leads to overeating and weight gain. There are a lot of fish and veggie recipes, fruit added too. Eating a lot of vegetables is the key to weight loss.
A well thought out plan.
I'm trying it and doing well. Down 7 pounds....
March 23, 2016
Best diet book I've read. Lost 24 pounds in 9 weeks. After 3 weeks on the program, I lost the cravings that I have always struggled with. A lot of research based strategies that are very helpful are included in the book. This diet does not leave you hungry. After multiple attempts at Weight Watchers, I was not anxious to begin a new plan but am so glad I did. Extremely healthy food recipes are included. There is not much wiggle room to move from the recipes, but it works. There are some small splurges allowed each week if you need some.
February 23, 2018
Hmmm... a bit of "Meh" here...
I have never got on any diets. my weight is fine, but after having kids and getting into late 30s, i kinda started paying more attention to what i eat and how much and all that.
This year i decided to start afresh and get into a not a diet as such but a regime of healthy eating, as i noticed that since last year those two chocolate cakes and and ice cream tend to stay around my waist line...
I used to like Dr Phil. Well, i still sort of like him. He is very smart, and though a lot of stuff he says is plain common sense, he still has quite a lot of interesting thoughts.
However this book was not great.
First 5 chapters just bored me to death... it was all "preparatory" and it's good to get in to the right frame of mind, but it could have been fitted into one chapter - short and sweet.
the rest was just that "pretty obvious"stuff, not exactly new to the world.
the food suggestions were again not new. a few good recipes, but you could really find tonnes of them online.
too much of pep talk, too much quizzes "How many cream cakes do you eat in one go on average?" 10? oh, you are likely to be not exactly slim... Eh, seriously?
it's fine to flick through and just maybe breeze through a few chapters but it is not a book that i would take as guidance and read line by line attentively.
I have never got on any diets. my weight is fine, but after having kids and getting into late 30s, i kinda started paying more attention to what i eat and how much and all that.
This year i decided to start afresh and get into a not a diet as such but a regime of healthy eating, as i noticed that since last year those two chocolate cakes and and ice cream tend to stay around my waist line...
I used to like Dr Phil. Well, i still sort of like him. He is very smart, and though a lot of stuff he says is plain common sense, he still has quite a lot of interesting thoughts.
However this book was not great.
First 5 chapters just bored me to death... it was all "preparatory" and it's good to get in to the right frame of mind, but it could have been fitted into one chapter - short and sweet.
the rest was just that "pretty obvious"stuff, not exactly new to the world.
the food suggestions were again not new. a few good recipes, but you could really find tonnes of them online.
too much of pep talk, too much quizzes "How many cream cakes do you eat in one go on average?" 10? oh, you are likely to be not exactly slim... Eh, seriously?
it's fine to flick through and just maybe breeze through a few chapters but it is not a book that i would take as guidance and read line by line attentively.
September 19, 2015
Review: the 20/20 Diet by Dr. Phil Mcgraw Published by: Bird Street Books (6th January 2015)
Source: Netgalley
Rating: 4*
Synopsis:
In The 20/20 Diet, Dr. Phil McGraw identifies seven reasons other diets fail people over and over again: hunger, cravings, feeling of restriction, impracticality and expense, boredom, temptations, and disappointing results or plateaus. Then, he addresses each of these roadblocks by applying the latest research and theories that have emerged since his last best-seller on the same topic, The Ultimate Weight Solution. Dr. Phil and his team have created a plan that you can start following right now and continue working for the rest of your life. In this diet, readers will start by eating only 20 key ingredients, called the “20/20 Foods,” which theories indicate may help enhance your body’s thermogenesis and help you feel full. But that's just the beginning. This book explains why you haven't been able to lose the weight before, and empowers you with cognitive, behavioral, environmental, social and nutritional tools so you can finally reach your goal, and learn lifelong healthy habits to maintain those results. As Dr. Phil says, "You can choose to see your goal with 20/20 accuracy, and when you see a goal that clearly, you can achieve it."
Review:
I have read a lot of diet books and tried so many different diets over the years, but I'm always happy to read another, in the hope that it might give me that 'eureka!' moment and provide the easy answer to my weight issues.
The 20/20 diet seems to make sense. You start by eating just 20 different foods, all have thermogenic properties to help enhance the rate at which you burn calories. Other foods are then introduced. You are even allowed a splurge now and then.
This book is well written and easy to read and understand. The diet and how it works are well explained and the list of 20 foods easily obtainable at a reasonable cost. There is no expensive outlay or need to buy any expensive equipment, so it's ideal. I will give the 20/20 diet a try as I already include most of the 20 foods in my diet - it's the other ones I add in that are the problem!
Source: Netgalley
Rating: 4*
Synopsis:
In The 20/20 Diet, Dr. Phil McGraw identifies seven reasons other diets fail people over and over again: hunger, cravings, feeling of restriction, impracticality and expense, boredom, temptations, and disappointing results or plateaus. Then, he addresses each of these roadblocks by applying the latest research and theories that have emerged since his last best-seller on the same topic, The Ultimate Weight Solution. Dr. Phil and his team have created a plan that you can start following right now and continue working for the rest of your life. In this diet, readers will start by eating only 20 key ingredients, called the “20/20 Foods,” which theories indicate may help enhance your body’s thermogenesis and help you feel full. But that's just the beginning. This book explains why you haven't been able to lose the weight before, and empowers you with cognitive, behavioral, environmental, social and nutritional tools so you can finally reach your goal, and learn lifelong healthy habits to maintain those results. As Dr. Phil says, "You can choose to see your goal with 20/20 accuracy, and when you see a goal that clearly, you can achieve it."
Review:
I have read a lot of diet books and tried so many different diets over the years, but I'm always happy to read another, in the hope that it might give me that 'eureka!' moment and provide the easy answer to my weight issues.
The 20/20 diet seems to make sense. You start by eating just 20 different foods, all have thermogenic properties to help enhance the rate at which you burn calories. Other foods are then introduced. You are even allowed a splurge now and then.
This book is well written and easy to read and understand. The diet and how it works are well explained and the list of 20 foods easily obtainable at a reasonable cost. There is no expensive outlay or need to buy any expensive equipment, so it's ideal. I will give the 20/20 diet a try as I already include most of the 20 foods in my diet - it's the other ones I add in that are the problem!
April 22, 2015
In general, I like Dr. Phil's advice. But I think that was Dr. Phil from several years ago. Lately when I have watched his show, it seems a little more Jerry Springer-ish than Dr. Phil helping real people. But I digress--- on to his book.
I am a skeptic when it comes to "diets". I think unless you are willing to give your whole eating theology an overhaul...you are probably only going to have limited success in keeping weight off long term.
And I believe that Dr. Phil's diet is the same. The idea is that there are 20 foods that help your body run more efficiently and you begin 5 day Phase 1 with only these foods. Then you add more foods to the 5 day Phase 2 (with an allowance of a couple of splurges). Then round out with a 20 day Phase 3 that incorporates most foods (with the exception of junk food obviously). If you haven't lost all of your weight that you need to at the end of 30 days you start over again. He also has a chapter on exercise with some specific exercises to incorporate.
He has over 80 recipes in the book, so there are tons of ways to fix the foods that he gives you to work with. However, unless you really understand the nutrition part and enjoy creative cooking--you will find it difficult to find other recipes outside of the book that will maintain the proper balance.
There is no "miracle" with this diet in my opinion. It's the same concepts as any good nutritionist would tell you. Be mindful of what you're eating and how much. Make good choices with your food. Stop living to eat and instead use food to eat to live. Get off the couch and move more.
People who are overweight/obese are abusing food. You eat things that you know are unhealthy and then you don't exercise and so the weight packs on. You must change your habits. Unfortunately that is really easy to say but very difficult to do.
I am a skeptic when it comes to "diets". I think unless you are willing to give your whole eating theology an overhaul...you are probably only going to have limited success in keeping weight off long term.
And I believe that Dr. Phil's diet is the same. The idea is that there are 20 foods that help your body run more efficiently and you begin 5 day Phase 1 with only these foods. Then you add more foods to the 5 day Phase 2 (with an allowance of a couple of splurges). Then round out with a 20 day Phase 3 that incorporates most foods (with the exception of junk food obviously). If you haven't lost all of your weight that you need to at the end of 30 days you start over again. He also has a chapter on exercise with some specific exercises to incorporate.
He has over 80 recipes in the book, so there are tons of ways to fix the foods that he gives you to work with. However, unless you really understand the nutrition part and enjoy creative cooking--you will find it difficult to find other recipes outside of the book that will maintain the proper balance.
There is no "miracle" with this diet in my opinion. It's the same concepts as any good nutritionist would tell you. Be mindful of what you're eating and how much. Make good choices with your food. Stop living to eat and instead use food to eat to live. Get off the couch and move more.
People who are overweight/obese are abusing food. You eat things that you know are unhealthy and then you don't exercise and so the weight packs on. You must change your habits. Unfortunately that is really easy to say but very difficult to do.
December 15, 2015
Like most women, I have been on countless diets, and read many, many diet books. This book made no promises of a quick fix, it the introductions told me nothing new. It's all common sense. There were some very interesting facts and figures along the way and when I finish a good, well written diet book I always feel invigorated and raring to go, maybe should have saved reading this book until after Christmas!
The diet works around 20 core foods and has three stages. The first two stages last 5 days and the last phase lasts 20 days. During the first 5 days there are only certain foods you are allowed to eat. Restrictions are lifted the further into the diet you get.
Like all successful diets this is a lifestyle change, and, after Christmas I'm going to give it a go. The exercise routine looks interesting, and again, after Christmas, I'm game to give it a go. The problem is......most of us know the rules, and it really is everything in moderation, but first and foremost I need to get my willpower in check. Maybe this is the book to do that, I won't know for a while, but it's certainly got me thinking about making permanent changes to the way I eat.
The diet works around 20 core foods and has three stages. The first two stages last 5 days and the last phase lasts 20 days. During the first 5 days there are only certain foods you are allowed to eat. Restrictions are lifted the further into the diet you get.
Like all successful diets this is a lifestyle change, and, after Christmas I'm going to give it a go. The exercise routine looks interesting, and again, after Christmas, I'm game to give it a go. The problem is......most of us know the rules, and it really is everything in moderation, but first and foremost I need to get my willpower in check. Maybe this is the book to do that, I won't know for a while, but it's certainly got me thinking about making permanent changes to the way I eat.
October 20, 2014
Having watched Dr Phil on USA television couldnt resist reading his book, a most fascinating book about how to learn diet strategies and transform your body, lifestyle, how diet defies your logic and setting the right goal is the way forward.
December 16, 2014
This has to be the best book I've read on weight loss in my entire adult life. This is not some easy quick weight loss. In this book, Dr. Phil talks about how to put foods together to keep you fuller longer and the foods which will help you lose weight as well. Highly recommended!
Read
June 17, 2016Ik heb het boek net pas uit, het leest lekker weg. Maar ik ga het boek pas beoordelen als ik weet dat alle theorieën ook echt werken. Hij vertelt alles heel mooi maar ik ben benieuwd of het haalbaar is.
September 28, 2015
This is the first diet book that I have ever read. Typically, I would give diet books a very wide berth. As I’m an unabashed Dr Phil fan, however, I decided to break my rule just for him.
What I liked about this book was the extensive psychological explanation behind why all fad diets are doomed to fail. Dr Phil points out that if you “ply yourself with too-good-to-be-true schemes, you will just get bigger and bigger.” The overall aim is to get us to reflect on our own eating habits and to get to grips with the mentality behind why we overeat, or why we reward ourselves with food. With this in mind, we might be jolted out of this damaging behaviour so that we can live a more healthy and active life. He reiterates that the diet will likely be a challenge but insists that persistent and dogged effort will win out over hopeful but ultimately useless fads that just serve to drain your money and enthusiasm.
Dr Phil makes note of academic studies and had on his team fellow New York Times best-selling author Cynthia Sass, a registered dietician. Though this book is clearly based on official studies and intelligent hypotheses, when I was roughly 20% through the book I began to feel like I was reading a textbook, with the occasional personal anecdote thrown in for good measure. Instructions on how to follow the 20/20 diet begin in earnest 40% through the book. I mention this as a warning to those who don’t have a particularly keen interest in the inner workings of the human brain or body, to save them some time and effort.
As I’m familiar with Dr Phil through his show, I am used to his avuncular, folksy way of talking. When spoken, it certainly comes across as comforting and trustworthy, and he can somehow get away with such sayings as “no matter how flat you make a pancake it’s always got two sides!” Those unfamiliar with him or his style, however, might be left somewhat bemused by his conversational tone, which can come across as slightly cheesy. Two particularly groan-inducing moments in the book occur when Dr Phil has you sign a ‘contract to yourself’, to promise that you will stick to the terms of the diet, and when he poses the following riddle: “What’s the most dangerous weapon in the world?” with the answer “a fork”. He counters these moments, however, with fantastic quotes such as:
“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than some of the diets.” (Dolly Parton)
The basis of the diet, which has been plugged often on his show, is that research has shown that certain foods increase thermogenesis. Dr Phil utilises these as his ‘20/20’ foods. The recipes included in the book are designed to keep you fuller for longer, because as Dr Phil puts it, “you simply cannot go hungry on a diet!” It’s a refreshingly good point, because as is pointed out often in the book, the majority of diets fail because they simply leave you so hungry that you are ready to gnaw off your own arm. An exercise regimen is also introduced, based on short, intensive bursts, that studies have shown burn more calories than extensive cardio workouts.
The book’s ethos is that the diet does not require perfection, which is impossible, but excellence, which is achievable through hard work. This plan allows for flexibility and occasional indulgences, which is infinitely more realistic than most diets I have learned of or heard about, though it still demands a certain degree of structure and compliance. In all honesty, it is still fairly restrictive, at least for the first ten days of the plan, but with obesity levels skyrocketing, this common-sense approach to eating is certainly worth reading. It is formed of a number of stages, with varying degrees of restriction, and by Dr Phil’s own admission, you may have to repeat the phases a few times to begin to see real results. However, the diet doesn’t demand any expensive equipment or exotic foods, and is fairly easy for the average person to put into action at home. I’d encourage anyone that has tried and failed a fad diet in the past to read this book – I’m sure they’ll see results.
What I liked about this book was the extensive psychological explanation behind why all fad diets are doomed to fail. Dr Phil points out that if you “ply yourself with too-good-to-be-true schemes, you will just get bigger and bigger.” The overall aim is to get us to reflect on our own eating habits and to get to grips with the mentality behind why we overeat, or why we reward ourselves with food. With this in mind, we might be jolted out of this damaging behaviour so that we can live a more healthy and active life. He reiterates that the diet will likely be a challenge but insists that persistent and dogged effort will win out over hopeful but ultimately useless fads that just serve to drain your money and enthusiasm.
Dr Phil makes note of academic studies and had on his team fellow New York Times best-selling author Cynthia Sass, a registered dietician. Though this book is clearly based on official studies and intelligent hypotheses, when I was roughly 20% through the book I began to feel like I was reading a textbook, with the occasional personal anecdote thrown in for good measure. Instructions on how to follow the 20/20 diet begin in earnest 40% through the book. I mention this as a warning to those who don’t have a particularly keen interest in the inner workings of the human brain or body, to save them some time and effort.
As I’m familiar with Dr Phil through his show, I am used to his avuncular, folksy way of talking. When spoken, it certainly comes across as comforting and trustworthy, and he can somehow get away with such sayings as “no matter how flat you make a pancake it’s always got two sides!” Those unfamiliar with him or his style, however, might be left somewhat bemused by his conversational tone, which can come across as slightly cheesy. Two particularly groan-inducing moments in the book occur when Dr Phil has you sign a ‘contract to yourself’, to promise that you will stick to the terms of the diet, and when he poses the following riddle: “What’s the most dangerous weapon in the world?” with the answer “a fork”. He counters these moments, however, with fantastic quotes such as:
“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than some of the diets.” (Dolly Parton)
The basis of the diet, which has been plugged often on his show, is that research has shown that certain foods increase thermogenesis. Dr Phil utilises these as his ‘20/20’ foods. The recipes included in the book are designed to keep you fuller for longer, because as Dr Phil puts it, “you simply cannot go hungry on a diet!” It’s a refreshingly good point, because as is pointed out often in the book, the majority of diets fail because they simply leave you so hungry that you are ready to gnaw off your own arm. An exercise regimen is also introduced, based on short, intensive bursts, that studies have shown burn more calories than extensive cardio workouts.
The book’s ethos is that the diet does not require perfection, which is impossible, but excellence, which is achievable through hard work. This plan allows for flexibility and occasional indulgences, which is infinitely more realistic than most diets I have learned of or heard about, though it still demands a certain degree of structure and compliance. In all honesty, it is still fairly restrictive, at least for the first ten days of the plan, but with obesity levels skyrocketing, this common-sense approach to eating is certainly worth reading. It is formed of a number of stages, with varying degrees of restriction, and by Dr Phil’s own admission, you may have to repeat the phases a few times to begin to see real results. However, the diet doesn’t demand any expensive equipment or exotic foods, and is fairly easy for the average person to put into action at home. I’d encourage anyone that has tried and failed a fad diet in the past to read this book – I’m sure they’ll see results.
February 27, 2015
More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/
The 20/20 diet book by Dr. Phil is a brief but easy to follow motivational and eating/exercise plan with the goal of health and weight loss. Although the diet is surprisingly restrictive (just 20 foods), it is smartly tailored to be easy to follow and with a small time commitment. As befitting a book by a psychologist and not a dietician or doctor, the wording is accessible, down-to-earth, and tailored to help prevent failure.The book breaks down as follows:
Part 1: Fundamentals of the diet (intro, what makes this diet different, a diet that defies your logic).
Part 2: Prepping for success (getting out of your own way, set the right goal, extinguish your fake hunger, stock up on your 20/20 foods).
Part 3: The three phases of the 20/20 diet (phase 1: the 5 day boost, phase 2: the 5-day sustain, phase 3: the 20 day attain).
Part 4: your body's capacity for change (the 30 second burn burst exercise program, when your body won't follow your mind: are you resistant to weight loss?).
Part 5: Protecting your weight loss for a lifetime (maintaining your success: the management phase, your return to health, conclusion: the new you.
Grocery lists, phase 3 meals, the management phase foods and portions.
The diet revolves around 20 key foods that are used in a variety of ways but have specific health benefits or synergy (e.g., either make the stomach feel fuller or help burn fat faster). The efficacy of the diet is likely going to come down to how many of the foods you really don't like; since the recipes revolve around interchanging those key ingredients, it may be more difficult to follow the recipes if you don't like even 1-2 items (I'm not a fan of yogurt, for example, so that knocks out a chunk of recipes). Substitution ideas are given (even for special conditions/needs such as vegan or lactose intolerant) but it may just come down to learning to like new foods.
The 20 key ingredients are very common - again, this isn't a diet set up for failure by being difficult in any way. Shopping, preparing, following - it's all extremely easy for nearly all lifestyles. Because it has both a short term (5 day) middle term (30 days) and then lifetime goals, it is also something that can be done in increments and doesn't get old fast.
While the diet is interesting and easy, it's definitely Dr. Phil's motivational writing in the beginning that make the book worthwhile. He's done his homework and really studied the many reasons why diets fail. Couple that with his trademark down-to-earth and incisive approach to problems ("And how is that working out for you?") and he does take away a lot of traps dieters fall into with the weight loss roller coaster.
The book is mercifully brief - you don't have to commit a lifetime to reading through a lot of rhetoric. I found the kindle version to be difficult to follow because of the lack of formatting - I do recommend the physical version of the book for that reason.
In all, this is one of the best 'everyman' diet books out there right now; using logic and examples/experience to get right to the heart of obesity and controlling it. The plan itself may be very limiting but that's what I think most people need in order to get started and have something they can really stick to and get results. Reviewed from an advance reader copy provided by the publisher.
January 19, 2016
This book is a solid 4 stars based on content alone since I haven’t completed the weight loss plan yet. What I love most about this book is that Dr. Phil McGraw focuses a lot on correcting mind and behavior issues that prevent people from reaching their weight loss goals in addition to social, environmental and nutritional issues. This is where most diet books fail because they don’t address all areas that cause us to gain weight and finally, somebody got it right.
He also addresses all of the triggers that cause me to cheat on my weight loss plan (there are seven) and all of the different types of hunger that I experience — physical, mind (phantom), habit and trigger hunger. He has techniques to deal with all of these issues.
He’s already corrected a few mistakes I’ve made in the past. One mistake is regarding breaking bad habits. He says you don’t just break a bad habit. You have to replace one behavior with a new one that’s healthy and incompatible with the old habit. I spent so much time in the past just trying to break a bad habit without replacing it and then wondering why I was struggling. Two, he talks a lot about controlling your thoughts. This is a big issue if you're an emotional eater like me.
My weight loss issue is body composition, not necessarily weight, but Dr. Phil McGraw completely understands me. He even says that body composition is critical.
There are three phases of the diet with phases one and two lasting five days each and phase three lasting twenty days. The food selection for phase one is limited to 20 foods, but fortunately it’s only for five days. The purpose is to reset your taste buds and to learn to appreciate the natural taste of foods since we’re all so addicted to the taste of fat, salt and sugar.
If you enjoy learning about the geeky science behind weight loss, you’ll love this book. He gets into detail about the types of thermogenesis.
I’m a firm believer in using visualization to achieve my goals and Dr. Phil McGraw prescribes to the same belief.
He addresses food addiction and giving in to food cues if you suffer from this as I do.
There are short writing assignments in this book along with taking photos of yourself and taking measurements. You’ll be looking at all areas of your life to achieve your weight loss goals, not just what you eat, how much and what exercises you do.
Speaking of exercise, I love his high intensity resistance training workout. He wants you to complete it in 30 – 45 minutes. I followed it up with 20 minutes of high intensity interval training and afterwards, I felt amazing.
I highly recommend this book to anyone who wants to lose weight, get in better shape and correct any behavioral issues that have held you back in the past. Give this book a try. It’s worth reading.
He also addresses all of the triggers that cause me to cheat on my weight loss plan (there are seven) and all of the different types of hunger that I experience — physical, mind (phantom), habit and trigger hunger. He has techniques to deal with all of these issues.
He’s already corrected a few mistakes I’ve made in the past. One mistake is regarding breaking bad habits. He says you don’t just break a bad habit. You have to replace one behavior with a new one that’s healthy and incompatible with the old habit. I spent so much time in the past just trying to break a bad habit without replacing it and then wondering why I was struggling. Two, he talks a lot about controlling your thoughts. This is a big issue if you're an emotional eater like me.
My weight loss issue is body composition, not necessarily weight, but Dr. Phil McGraw completely understands me. He even says that body composition is critical.
There are three phases of the diet with phases one and two lasting five days each and phase three lasting twenty days. The food selection for phase one is limited to 20 foods, but fortunately it’s only for five days. The purpose is to reset your taste buds and to learn to appreciate the natural taste of foods since we’re all so addicted to the taste of fat, salt and sugar.
If you enjoy learning about the geeky science behind weight loss, you’ll love this book. He gets into detail about the types of thermogenesis.
I’m a firm believer in using visualization to achieve my goals and Dr. Phil McGraw prescribes to the same belief.
He addresses food addiction and giving in to food cues if you suffer from this as I do.
There are short writing assignments in this book along with taking photos of yourself and taking measurements. You’ll be looking at all areas of your life to achieve your weight loss goals, not just what you eat, how much and what exercises you do.
Speaking of exercise, I love his high intensity resistance training workout. He wants you to complete it in 30 – 45 minutes. I followed it up with 20 minutes of high intensity interval training and afterwards, I felt amazing.
I highly recommend this book to anyone who wants to lose weight, get in better shape and correct any behavioral issues that have held you back in the past. Give this book a try. It’s worth reading.
November 22, 2014
I don’t have 20/20 vision, so how can I have 20/20 hindsight? If I did, I’d probably have learned everything I needed to learn and stop making mistakes. Or not.
Christmas stuff in the stores, Christmas movies and ads on TV, people are starting to eat like it’s Christmas, another downside to an extended holiday season, including for Americans, Thanksgiving…extended holiday over-eating.
We could feed starving counties on the billions upon billions spent each year on: diets, diet aids, books, special foods, pills, surgery, exercise, and programs, most of which don’t work for any length of time. We’ve gotten used to things not working, we expect it. Gone are the days of quality, we’re interested in quantity and that goes for food as well, which brings us back round to obesity and the massive industry it feeds. Diets are expensive, restrictive, impractical, then again, if it was easy wouldn’t we all just do it?
I did get a chuckle after borrowing a digital copy of Dr. Phil’s new diet book, The 20/20 Diet (bird St. books) from Netgalley.com for the low price of an honest review. The best thing I can say about this book is he’s quite the showman and has great editors and layout artists. The advice, hackneyed and basic; not saying it’s not good, but it’s been done. If you’ve ever read a diet book, you know it all already. We don’t need books or experts to tell us what we already know, being overweight, obese, or morbidly obese is a First World Problem. We have enough food to be gluttons and we’re taking full advantage of it. Blaming the big fat make-work projects like: fast food restaurants, governments, corporations, diet industry is pointless. No one is forcing us to eat too much, it’s just another drug of choice. No 20/20 anything required to figure this out. We want what we want when we want it. This holiday season give thanks, enjoy, but start a new tradition – moderation. Then we need to start a rebellion, a revolution, an insurrection – we need to tell corporations and the governments they run to give us clean and healthy food, clean air, clean water, we need to demand it!
China managed to make their smog (and their homeless) disappear for the APEC Summit yet the smog has returned, APEC blue skies have disappeared and people have accepted it. Why? Why accept the bad stuff? Say no.
Only say yes when it’s good. Quality not quantity.
http://yadadarcyyada.com/2014/11/21/w...
Christmas stuff in the stores, Christmas movies and ads on TV, people are starting to eat like it’s Christmas, another downside to an extended holiday season, including for Americans, Thanksgiving…extended holiday over-eating.
We could feed starving counties on the billions upon billions spent each year on: diets, diet aids, books, special foods, pills, surgery, exercise, and programs, most of which don’t work for any length of time. We’ve gotten used to things not working, we expect it. Gone are the days of quality, we’re interested in quantity and that goes for food as well, which brings us back round to obesity and the massive industry it feeds. Diets are expensive, restrictive, impractical, then again, if it was easy wouldn’t we all just do it?
I did get a chuckle after borrowing a digital copy of Dr. Phil’s new diet book, The 20/20 Diet (bird St. books) from Netgalley.com for the low price of an honest review. The best thing I can say about this book is he’s quite the showman and has great editors and layout artists. The advice, hackneyed and basic; not saying it’s not good, but it’s been done. If you’ve ever read a diet book, you know it all already. We don’t need books or experts to tell us what we already know, being overweight, obese, or morbidly obese is a First World Problem. We have enough food to be gluttons and we’re taking full advantage of it. Blaming the big fat make-work projects like: fast food restaurants, governments, corporations, diet industry is pointless. No one is forcing us to eat too much, it’s just another drug of choice. No 20/20 anything required to figure this out. We want what we want when we want it. This holiday season give thanks, enjoy, but start a new tradition – moderation. Then we need to start a rebellion, a revolution, an insurrection – we need to tell corporations and the governments they run to give us clean and healthy food, clean air, clean water, we need to demand it!
China managed to make their smog (and their homeless) disappear for the APEC Summit yet the smog has returned, APEC blue skies have disappeared and people have accepted it. Why? Why accept the bad stuff? Say no.
Only say yes when it’s good. Quality not quantity.
http://yadadarcyyada.com/2014/11/21/w...
February 11, 2015
The 20/20 Diet by Dr Phil McGraw.This is another in a long series of diet books I have read. This book combines Dr Phil’s homespun psychology with recent advances in nutrition science and a program of high intensity interval training to achieve the desired goal of weight loss. The logic of the book is flawless. Diets fail because they either are too restrictive, too impractical, too boring, and they fail to deal with temptations and plateaus. The book deals with most of these flaws by restricting the dieter to 20 foods that increases the bodies metabolism. McGraw uses the foods in various recipes to keep the dieter on track. Dr McGraw lists several high intensity exercises . He directs the reader to obtain a doctor’s advice before the start of rigorous training. As a whole I thought the diet program was reasonable. It is not however perfect by Dr McGraw’s own standards. There are no unusual foods among the 20 ingredients Dr McGraw has the dieter use. The exercises can be adjusted to fit any level of fitness. The recipes although simple require a lot planning. To its credit the book has, unlike other diet books I have reviewed, an extensive bibliography that support Dr McGraw’s assertions. If you chose to use this book it would be best to get from your library before you buy it.
August 31, 2015
The 20/20 Diet is a realistic guide that will put you on the right path to weight loss. As long as you follow the author’s guidelines and tips, you will be successful. Dr. Phil states in the beginning how he “wants people to get real results” and I believe him.
The book touches upon why people are overweight to begin with. It covers the physical as well as the mental part. He doesn’t sugarcoat anything in this book but educates you. One part that stands out is when he mentions not to use food for entertainment, do not use it to celebrate, or for comfort. I think we’ve all been there with this one. If someone gets sad, they might go straight to a pint of Ben & Jerry. I know for a fact when the big game is on, our house is loaded with wings, chips, dip, Cheetos, soda…etc. and sometimes I am guilty of using food as a celebration. If there is a promotion or a raise, we’re known to celebrate at a restaurant.
Bad food habits…everyone has them, but it’s time to correct them. Dr. Phil says, “all those bad food habits you learned…can be unlearned.” In this book, he breaks down and easy method to follow that will correct the way you are eating. He even supplies readers with recipes and a list of exercises to do.
Overall, this book was a good read and contained a lot of good info.
The book touches upon why people are overweight to begin with. It covers the physical as well as the mental part. He doesn’t sugarcoat anything in this book but educates you. One part that stands out is when he mentions not to use food for entertainment, do not use it to celebrate, or for comfort. I think we’ve all been there with this one. If someone gets sad, they might go straight to a pint of Ben & Jerry. I know for a fact when the big game is on, our house is loaded with wings, chips, dip, Cheetos, soda…etc. and sometimes I am guilty of using food as a celebration. If there is a promotion or a raise, we’re known to celebrate at a restaurant.
Bad food habits…everyone has them, but it’s time to correct them. Dr. Phil says, “all those bad food habits you learned…can be unlearned.” In this book, he breaks down and easy method to follow that will correct the way you are eating. He even supplies readers with recipes and a list of exercises to do.
Overall, this book was a good read and contained a lot of good info.
February 23, 2016
I wish there was a way to give half-stars, b/c I'm willing to give the devil his due for some good theoretical information about certain foods' potentials to aid in weight loss. However, the practicality of Dr. Phil's new 20/20 plan is dubious......I was showing the list of "20/20" foods to my mom, as I was trying to decide whether I even wanted to try this out. McGraw apparently has some funny ideas about what easy, practical foods to prepare are. Cod, chickpeas and lentils?? Uh, those aren't exactly easy to work with or prepare, but, as my mom put it, if you have your own cook to make these foods for you LIKE HE DOES, it probably is pretty easy......You'd have to be in your kitchen around the clock to stick to this plan. I like a lot of the recipes -- and I'm eager and willing to try them out, but the strict way you have to stick to the core foods makes me doubt how feasible this is likely to be for anyone who doesn't have a hired kitchen staff. That said, I did get some tips and ideas I'd like to try to work into my own routines.
February 15, 2015
I like to read what Dr. Phil has to say about everything because he gives honest and straight to the point guidance. This book was full of common sense information to those who have taken the time to learn about diets and how to manage weight.
I was not looking to change my current weight, but so much of the information is pretty basic stuff. Eat foods that keep you feeling full. Eat foods that help you burn fat. Perform high bursts of exercises for shorter periods of time.
Dr. Phil gives very specific foods and recipes to use. Too restrictive for me, but if you are really serious about weight loss, I'd give it a try if you don't have any other health issues (thyroid) that might explain your weight problems.
I was not looking to change my current weight, but so much of the information is pretty basic stuff. Eat foods that keep you feeling full. Eat foods that help you burn fat. Perform high bursts of exercises for shorter periods of time.
Dr. Phil gives very specific foods and recipes to use. Too restrictive for me, but if you are really serious about weight loss, I'd give it a try if you don't have any other health issues (thyroid) that might explain your weight problems.
January 31, 2015
I read this one because Dr. Phil wrote a diet book ten years ago and I wanted to see what was different. Basically it's common sense stuff. You eat foods that are supposed to help you burn fat and keep you feeling full and combine it with bursts of HIIT (High Interval Intensity Training). Not a great deal of starchy carbs and there are quite a few recipes included. Some things do seem a bit outdated - does anyone still eat ry-krisp crackers or "indulge" in a 100 calorie splurge a couple of times a week?
This would not work for me because there is no mention of any inflammation reduction and it's still a diet. Eventually I would feel deprived and resentful. Not for me.
This would not work for me because there is no mention of any inflammation reduction and it's still a diet. Eventually I would feel deprived and resentful. Not for me.
January 30, 2016
Liked the food suggestions, but felt hungry after the first two meals (which is the promise that Dr. Phil keeps making.) Since I'm only 10 pounds over my BEST weight, and look good wearing it. I only tried this to drop those and maybe eat healthier, but wasn't worth messing with what works for me.
September 13, 2015
Didn't try the diet, because I have no interest in eating those 20 foods....urgh...can't even imagine how to make it through this diet....
June 5, 2022
Great book on sticking to the program to lose weight. Even gives you 20 key foods to help you succeed. I highly recommend it even if you are on a different plan. Lots of great advice.
March 14, 2022
Love Dr Phil very intelligent and a great read
January 23, 2015
Ok... to be honest I am not a lover of Dr. Phil McGraw. Because of this I think I lowered my expectations of this book and felt that it was probably the next big fad out there, yada, yada, yada... I also have to admit I skimmed over his anecdotes. I find that he is really snarky, and although I can be snarky at times this really puts me off. Snarky is ok but condescending is not.
All that said, I again have to admit that I really enjoyed this. Minus the condescending portions. Once I got to the actual diet part of the book I fell in love!
First of all there are technically three phases:
Phase 1: The 5-Day Boost
Phase 2: The 5-Day Sustain
Phase 3: The 20 Day Attain
Basically there are 20 foods that are good for you for a variety of reasons. They are natural thermodynamics, good fats, or good proteins. In later phases he also introduces good carbs, like Fingerling Potatoes (YUM!). He explains why these foods do what they do but there's not an overly amount of sciencey stuff in here (sadly for me). It's all very understandable underneath his sarcasm!
I get what he's saying though because I am an emotional eater.
Feeling sad? Let's eat. Lonely? Got to eat. Time to celebrate? Bring on the food. No date tonight? That's OK, order a pizza. It's pretty outrageous when you think about how practically everything we do and every emotion we feel leads to some form of eating.
This is totally me. I love to eat but sadly sometimes I do not pay attention to how much I'm eating, or even worse, and not even on that list above, I'm eating because I'm BORED! ACK! He does talk about that too. How the mental capability to say no to food can be more difficult than it would be to stop smoking! Amazing how food has us in it's tight, mean little grip!
After all these explanations, which hit way too close to home, he gets into what a person on this diet would eat! Check this first phase out! The meals sound amazing:
Apple Walnut Parfait
Green Apple Smoothe
Egg Salad on Rye Crisp
Cod Cakes
And a favorite of mine... the PB & P. Peanut Butter on Rye crackers with 5 dried plums! What? YUMS!! That doesn't sound like diet food!
That was all phase one! I feel like there is more on that phase than on entire diets that I've tried! Yes, there are smoothies but they are chock full of healthy food and ways to never feel hungry. Phase two there are a few items added to the first 20. Brown Rice and Corn are my favorites on this list although I love avocado and sunflower seeds too! Is this even a freaking diet? Seriously?! The meals that he has in here for phase 2 sound just as yummy as phase 1. I can see myself eating this food! So it's interesting to be curious but not overwhelmed at this point and ready to tackle phase 3!
In phase 3 is a lot more lenient than the first two phases. So much so that he adds meals from restaurants like Panera Bread, Olive Garden, and Macaroni Grill. Basically at this point you have hopefully learned how to eat, taste, and really enjoy your food. So much so that you will not be craving crazy diet sodas or anything chock full of sugar and basically a bunch of mess.
But the book doesn't stop there. Dr. Phil continues to explain why exercise is another important portion of this phase and how you can exercise to lose the weight and keep it off. He vehemently expresses that it is important to just not pick a number from thin air when you are thinking about losing weight. As an advocate for being healthy he has a pretty moderate scale of how much one should weigh at what heights.
In short: I'm pretty flabbergasted. I was ready to throw this out of the window before I even started reading it but once I started I was thoroughly sucked in. I cannot wait to introduce this into my husband's life!
All that said, I again have to admit that I really enjoyed this. Minus the condescending portions. Once I got to the actual diet part of the book I fell in love!
First of all there are technically three phases:
Phase 1: The 5-Day Boost
Phase 2: The 5-Day Sustain
Phase 3: The 20 Day Attain
Basically there are 20 foods that are good for you for a variety of reasons. They are natural thermodynamics, good fats, or good proteins. In later phases he also introduces good carbs, like Fingerling Potatoes (YUM!). He explains why these foods do what they do but there's not an overly amount of sciencey stuff in here (sadly for me). It's all very understandable underneath his sarcasm!
I get what he's saying though because I am an emotional eater.
Feeling sad? Let's eat. Lonely? Got to eat. Time to celebrate? Bring on the food. No date tonight? That's OK, order a pizza. It's pretty outrageous when you think about how practically everything we do and every emotion we feel leads to some form of eating.
This is totally me. I love to eat but sadly sometimes I do not pay attention to how much I'm eating, or even worse, and not even on that list above, I'm eating because I'm BORED! ACK! He does talk about that too. How the mental capability to say no to food can be more difficult than it would be to stop smoking! Amazing how food has us in it's tight, mean little grip!
After all these explanations, which hit way too close to home, he gets into what a person on this diet would eat! Check this first phase out! The meals sound amazing:
Apple Walnut Parfait
Green Apple Smoothe
Egg Salad on Rye Crisp
Cod Cakes
And a favorite of mine... the PB & P. Peanut Butter on Rye crackers with 5 dried plums! What? YUMS!! That doesn't sound like diet food!
That was all phase one! I feel like there is more on that phase than on entire diets that I've tried! Yes, there are smoothies but they are chock full of healthy food and ways to never feel hungry. Phase two there are a few items added to the first 20. Brown Rice and Corn are my favorites on this list although I love avocado and sunflower seeds too! Is this even a freaking diet? Seriously?! The meals that he has in here for phase 2 sound just as yummy as phase 1. I can see myself eating this food! So it's interesting to be curious but not overwhelmed at this point and ready to tackle phase 3!
In phase 3 is a lot more lenient than the first two phases. So much so that he adds meals from restaurants like Panera Bread, Olive Garden, and Macaroni Grill. Basically at this point you have hopefully learned how to eat, taste, and really enjoy your food. So much so that you will not be craving crazy diet sodas or anything chock full of sugar and basically a bunch of mess.
But the book doesn't stop there. Dr. Phil continues to explain why exercise is another important portion of this phase and how you can exercise to lose the weight and keep it off. He vehemently expresses that it is important to just not pick a number from thin air when you are thinking about losing weight. As an advocate for being healthy he has a pretty moderate scale of how much one should weigh at what heights.
In short: I'm pretty flabbergasted. I was ready to throw this out of the window before I even started reading it but once I started I was thoroughly sucked in. I cannot wait to introduce this into my husband's life!
December 15, 2015
In 'theory' as is stated in the blurb, this diet should work, but theory isn't fact. And, to be truthful, it probably does for some people. But in order for it to work you have to be able to like the food you're eating. Although Dr. Phil stresses that you can living with eating certain foods for five days at a time; not necessarily. I don't eat prunes, hummus, coconut oil, mustard, or any number of foods he mentions (fish and eggs are an exception, but even I couldn't eat them straight for five days). If you're making faces every time you put anything in your mouth, you're doing it wrong. Eating only salads and smoothies for ten days? That's a bit much, in my opinion. And if you eat out, you should make your own dressing and bring your own salad toppings. Really? Go to eat at a nice restaurant and then order a $10 bowl of lettuce, pull out your own toppings to add? Classy. Yes, eating salads and drinking smoothies will help you lose weight. But what is the point if all you're eating is lettuce every single day? Unfortunately, the book tells you nothing new - just don't eat bread, pasta, sugar, fried foods - the same as every other diet book; and to exercise. I just don't feel there is anything new given in this book.
I think nearly everyone knows that you need to eat right and exercise to lose weight. You need to drink water. But if you want people to lose weight, you also have to give them appetizing foods to eat, and unfortunately, you won't find it in this book.
I received a free copy in exchange for an honest review but this in no way influenced my decision.
http://joannesbooks.blogspot.com/2015...
I think nearly everyone knows that you need to eat right and exercise to lose weight. You need to drink water. But if you want people to lose weight, you also have to give them appetizing foods to eat, and unfortunately, you won't find it in this book.
I received a free copy in exchange for an honest review but this in no way influenced my decision.
http://joannesbooks.blogspot.com/2015...
November 15, 2015
Lifestyle changes
I will reiterate everything I have said about most book reviews; they are subjective unless you are seriously into grammar and searching for mistakes. With that being said, I did as Dr Phil said contacting my doctor, over 50, menopausal, sleeping only 4 hours at the most for nearly five years, and I don't like the word stressed so I will use overwhelming life. The diet is medically sound however I can only use half of the foods due to food allergies, I could increase beans . However my doctor would not give me the go ahead. I have been on WW for two years this Feb. I lost 57 pounds and stopped, my loss was not the norm but he wants me to stick to it since I have not gained. This is a great read for anyone needing a change, exercises, mental things you need to know will help me more understanding myself and why I eat. This book comes with awesome app everyone can use. Even though I won't be on 20/20 I will be following the common sense approach and activity. He is real, tells you like it is without patronising you.
I will reiterate everything I have said about most book reviews; they are subjective unless you are seriously into grammar and searching for mistakes. With that being said, I did as Dr Phil said contacting my doctor, over 50, menopausal, sleeping only 4 hours at the most for nearly five years, and I don't like the word stressed so I will use overwhelming life. The diet is medically sound however I can only use half of the foods due to food allergies, I could increase beans . However my doctor would not give me the go ahead. I have been on WW for two years this Feb. I lost 57 pounds and stopped, my loss was not the norm but he wants me to stick to it since I have not gained. This is a great read for anyone needing a change, exercises, mental things you need to know will help me more understanding myself and why I eat. This book comes with awesome app everyone can use. Even though I won't be on 20/20 I will be following the common sense approach and activity. He is real, tells you like it is without patronising you.
August 13, 2015
I have read a zillion diet books this year after finally realizing that the baby weight I gained during my twin pregnancy is not coming off despite exercise and diet. I can honestly say that the best diet is not actually dieting. To succeed, one should quit process and refined foods, focus on fruits and vegetables, eat lots of the good fats, drink a ton of water each day and get in 30 minutes to an hour of daily exercise. Dr. Phil pretty much agrees to this plan in his new book, The 20/20 Diet. What's different about this book from the other diet books is the psychology of obesity and weight gain. Dr. Phil asks the reader to look into their past and present to determine whether emotional hurts are causing overeating. He also asks the reader to fully commit to the process by writing down goals and milestones and journaling food intake. I think this book will be very helpful to folks who have tried every diet but haven't been able to keep off the weight.
December 31, 2024
Valid points about improving metabolism in phase 1 but those with multiple food sensitivities will find this plan extra challenging. Those of us who can't have dairy, are sensitive to MSG and don't like tofu or raisins will be hard pressed to succeed. It seems the same could be accomplished through consistent moderate physical activity, elimination of processed foods and a focus on whole, fresh fruits, vegetables and lean protein. Also, I was surprised to see the classic BMI chart, which is a really outdated standard of measure for fitness. The book is still worth your while as Dr. Phil provides clear explanations on the physiology of weight loss, regardless of method.
November 12, 2015
Having never read or seen Phil McGraw I had no real idea what I was going to get from this book, normally I don't even read this genre at all but when I saw a proof copy of it I thought I would give it a go and I was pleasantly surprised. This isn't a book that is going to promise you the world, it doesn't lie to you and it doesn't ask you to buy expensive ingredients or supplements. What it did do is give me was inspiration,m motivation, some great ideas and insight into dietary science. A really interesting read for anyone trying to get healthier and written in a light comical way which has you engrossed.
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