Dr. Phil's Ultimate Weight Solution
The secret to weight loss isn't a secret at all. If you've tried to lose weight before, you know what you need to do, says TV celebrity and former psychologist Dr. Phil McGraw.
It's not about willpower. “It’s about changing what you eat, why you eat, where you eat, when you eat, and how you eat, and doing it all in a way that is custom-designed so that it is natural for you, Dr.Phil writes in his book, The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom.
McGraw's seven keys are:
- Right Thinking: Get rid of negative thoughts, and replace them with positive ones.
- Healing Feelings: Stop looking to food to ease emotional pain.
- A No-Fail Environment: Change what's around you to get rid of binge foods and chances to eat.
- Mastery Over Food and Impulse Eating: Stop a pattern of mindless eating.
- High-Response Cost, High-Yield Nutrition: Choose foods that help with lasting weight loss.
- Intentional Exercise: Regular exercise gives you energy and gets your body in shape for long-term weight loss.
- Your Circle of Support: Build relationships that help as you change your life.
Does It Work?
There's no question that changing the way you relate to food makes a difference. And the book contains some good advice, especially about exercise.
But the Academy of Nutrition and Dietetics says the book's nutrition and dietary recommendations aren't all correct, and that the book may oversimplify how to deal with complicated eating and emotional issues.
What You Can Eat and What You Can't
McGraw's food plan emphasizes fresh fruit and vegetables, beans and legumes, meats, poultry, fish, whole grains, and some cereals.
It downplays foods that have empty calories or are loaded with sugar, extra fat, too much salt, or certain additives.
You eat three meals and two snacks daily. Meal replacement beverages and bars are OK once in a while.
You should drink 8 to 10 glasses of water daily on this plan. McGraw also suggests a high-quality multiple vitamin-mineral supplement.
Level of Effort: Medium
No food is really off-limits, but it's all about making better choices.
Limitations: Allow yourself some occasional treats, so long as you keep from bingeing or returning to a pattern of “free-for-all eating,” McGraw says. You can also choose “slenderizing substitutions,” such as no-sugar ice cream for regular ice cream, and dried fruit instead of candy.
Cooking and shopping: You need to plan what you're going to eat each day and stick to it. A well-planned food strategy frees you from making last-minute decisions about what to eat, he says, and prevents you from caving in to sudden impulses to overeat. In his book he includes a sample 7-day menu but says “feel free to switch meals around within these menus.”
Packaged foods or meals: Not required.
In-person meetings: No.
Exercise: Aim forat least 3 to 4 hours a week of moderate activity and at least 2 to 3 hours a week of vigorous activity.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: This plan works for vegetarians. If you’re vegan, you would need to adjust the recipes that include animal products.
Gluten-free: Carbs are on the menu every day. You can choose those without gluten, but the diet itself doesn’t ban gluten.
What Else You Should Know
Cost: No additional costs.
Support: This is a diet you do on your own.