The Dr. Nowzaradan diet, also known as the Dr. Now diet, is a high-protein, low-calorie diet typically used for rapid weight loss. It is named after Dr. Younan Nowzaradan, a bariatric surgeon who created the diet.
The diet involves eating small meals or snacks every few hours rather than three large meals daily. It is based on the principle that eating more frequently can boost metabolism and help promote weight loss.
The Dr. Now diet typically provides 800-1200 calories per day, depending on the person’s weight and height. Most calories come from protein-rich foods, such as lean meats, fish, eggs, and dairy.
There are also a few restrictions on the types of foods that can be eaten. For example, sugary foods and drinks, as well as processed foods, are not allowed.
The diet is typically followed for 12 weeks, after which people are encouraged to transition to a more sustainable long-term eating plan.
Foods to eat and avoid on the diet
The Dr. Nowzaradan diet includes a variety of foods from all the food groups. However, there are some restrictions on certain types of foods.
Here are some examples of foods that can be eaten on a diet:
- Protein-rich foods: lean meats, fish, eggs, dairy
- Whole grains: oats, quinoa, brown rice
- Fruits and vegetables: all types
- Healthy fats: avocado, olive oil
And here are some examples of foods that should be avoided:
- Sugary foods and drinks: candy, cookies, cake, soda
- Processed foods: chips, crackers, white bread
- Unhealthy fats: butter, margarine, fried foods
3-day sample Dr. Now diet meal plan
Here is a sample 3-day meal plan for the Dr. Now diet. Please note that this is just an example, and you should speak to a registered dietitian or doctor before starting the diet.
Day 1
- Breakfast: 2 eggs, scrambled with 1/2 cup spinach and 1/4 avocado
- Snack: 1 apple with 1 tablespoon almond butter
- Lunch: Chicken salad with 1/2 cup cooked quinoa, 1/2 tomato, and 1/4 cucumber
- Snack: 1 hard-boiled egg
- Dinner: Salmon with 1/2 cup brown rice and 1 cup steamed broccoli
Day 2
- Breakfast: Oatmeal with 1/2 banana and 1 tablespoon chia seeds
- Snack: 1 yogurt with 1/4 cup berries
- Lunch: Tuna salad with 1/2 cup cooked lentils, 1/2 tomato, and 1/4 cucumber
- Snack: 1 carrot with 2 tablespoons hummus
- Dinner: Chicken stir fry with 1 cup brown rice and 1 cup steamed kale
Day 3
- Breakfast: Smoothie made with 1 cup almond milk, 1/2 cup spinach, 1 banana, and 1 scoop protein powder
- Snack: 1 pear with 1 tablespoon peanut butter
- Lunch: Turkey wrap with 1 whole wheat tortilla, 1-ounce turkey, 1/2 avocado, and 1/4 tomato
- Snack: 1 hard-boiled egg
- Dinner: Quinoa chili with 1 cup cooked quinoa, 1 can black beans, 1/2 diced onion, and 1 diced green pepper
Benefits
There are a few potential benefits associated with the Dr. Nowzaradan diet.
For one, the diet is based on eating whole, unprocessed foods. This means you’ll get many essential nutrients, such as vitamins, minerals, and fiber.
Another benefit is that the diet requires you to eat frequently throughout the day. This can help boost your metabolism and keep your energy levels up.
Finally, the Dr. Nowzaradan diet is typically followed for a short time (12 weeks), making it easier to stick to than a long-term diet.
The bottom line
The Dr. Nowzaradan diet is a short-term weight loss diet based on eating small meals or snacks every few hours. The diet includes a variety of healthy foods from all the food groups, but there are some restrictions on sugary foods, processed foods, and unhealthy fats.
If you’re considering starting the Dr. Nowzaradan diet, speak to your doctor or a registered dietitian first. They can give you customized advice and ensure your diet is proper.
