20/20 Diet

Phil McGraw, PhD, better known as Dr. Phil, is a psychologist, the host of the daytime talk show of the same name, and the author of the 20/20 Diet.

The 20/20 Diet singles out 20 specific foods shown to increase thermogenesis, which can help increase metabolism and support weight loss. These foods help facilitate weight loss by supporting satiety. The 20 foods are almonds, apples, chickpeas, coconut oil, cod, dried plums, eggs, green tea, leafy greens, lentils, mustard, olive oil, peanut butter, pistachios, prunes, raisins, rye, tofu, whey powder, and yogurt.

The diet consists of three phases: The first phase – Boost – lasts for five days, is the most restrictive, and includes only 20 foods. Phase 2 – Sustain – includes a wider variety of whole foods but recommends that at least two foods from the 20/20 list are included at each meal. Phase 3 – Attain – sticks to the same main foods but allows dieters to include one or two “sensible splurges” per week.

In each phase, three meals and one snack per day, spaced four hours apart, are recommended. This plan also provides strategies for maintenance and addressing how emotions, behavior, and environments can affect one’s relationship with food.

 Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Poultry

  • Fish

  • Eggs

  • Beans

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Refined grains

  • Added sugar

  • Trans fats

  • Processed foods

Pros:

  • Promotes weight loss

  • Allows for "sensible splurges" once or twice per week

  • Removes highly processed foods

  • Foods aren't eliminated but simply "put off"

Cons:

  • Restrictive

  • Eating every four hours may be difficult for some

  • Requires a good deal of food preparation

Source:

McGraw, Phil. (2014). The 20/20 diet. Los Angeles, CA: Bird Street Books.