Dr. Phil, a well-known television personality, first proposed the 20/20 diet. In this diet, Doctor Phil focused on 20-power meals that provide nutrition to the body and also aid psychological advice. This 20/20 diet encourages an overweight person to stay focused on their weight loss journey and lose weight quickly and easily.

Dr. Phil McGraw, in the year 2015, released a book named “The 2020 Diet: Turn Your Weight Loss Vision Into Reality” to help all struggling people achieve their desired weight.

The 20/20 diet gives a complete picture of the calorie count absorbed by your body. It converts nutrients from the food you eat. It is also known as the thermic effect of food or TEF.

The 20 power foods mentioned in the book tell us that our body requires a lot of energy to perform daily activities. Therefore, the body absorbs a minimum amount of calories while maximum calories provide power to the body.

The 20/20 diet is divided into four phases that help introduce various foods restricted in the earlier phases. Additionally, it provides and encourages a human psychologically by preventing overeating by brushing the teeth when a person feels hungry.

The 20/20 Weight Loss Diet: Weight Management Plan

Check out the 4 phases in the 20/20 weight loss program.

• Number one is the five-day boost, which is Phase 1
• The second phase again constitutes five days sustaining period
• The third phase is the 20-day attainment
• Management is the 4th phase

Moreover, this diet encourages at least 2 to 4 hours of moderately intense and highly intense weekly exercises. Practice for 5 to 7 hours weekly if you are under the 20/20 diet exercises.

The 20/20 Diet Weight Loss Plan

Phase 1: The 5-day Boost Plan

Phase 1 is considered one of the most challenging phases of the 20/20 diet as a person is only allowed to eat the 20-power foods that will kick start the actual weight loss program. The foods that one can consume during Phase 1 are:

• Almond
• Chickpeas
• Dried plumps
• COD
• Apples
• Green tea
• Green leafy vegetables
• Eggs
• Lentils
• Pistachios
• Whey Protein powder
• Yogurt
• Prunes
• Tofu

A person should follow this face for at least a minimum span of 5 days and eat for at least 4 hours while they are awake.

Phase 2: The 5-day sustain plan

Phase 2 is comparatively flexible compared to Phase 1. However,  the diet plan remains constricted during this period. A person may stray from the list of the mentioned 20-power foods but include at least two at every meal or snack.

Some of the recommended foods during the phase are:

• Brown rice
• Blueberries
• Carrot
• Cashew
• Mushroom
• Chicken
• Oats
• Tuna

Like phase 1, you should follow phase 2 for at least five days.

Phase 3: 20 Days Attain

During phase 3, a person can reintroduce the foods into the regular diet. However, consuming processed foods and foods rich in carbohydrates is highly discouraged.

The ideal foods that you can incorporate in Phase 3 are:

• Black Bean
• Avocado
• Quinoa
• Raspberry
• Potato
• Spinach

Phase 4: Management Phase

Once all three phases are completed, a person enters the management phase to sustain desired weight loss and alteration in their lifestyle by maintaining a low-calorie diet.

The management phase occurs indefinitely until a person starts gaining weight. Therefore, it is suggested to return to Phase 1 and stick with long-term weight management.

Foods To Avoid To Increase Metabolic Rate

In the 20/20 diet, no foods are off limits, but you should avoid some. Additionally, it is suggested to cut down on unhealthy eating habits and follow healthy eating patterns.

So, if you are thinking “how to lose weight”,  it is suggested that you avoid:

• Refined carbs and Sugars like baked food, candy, pasta, and white bread
• Processed food
• Processed meat

Wrapping Up!

The 20/20 diet includes a variety of food and promotes exercise and your mental well-being; however, you must take good care of your hydration and drink plenty of water. If you are suffering from any chronic illness, it is always suggested to consult your doctor or dietitian before trying out this new diet plan.