The 20/20 Diet (2015) is a cycling diet with 3 phases per 30-day cycle.
- Focus on 20 power foods to boost metabolism and make you feel full.
- Eat 4 times a day, with protein, produce (vegetables or fruits), fat, and starch (carbs) with each meal.
- Phase 1 only 20/20 foods; phase 2 introduce a few other foods, phase 3 introduce a wider range; maintenance diet plan your own meals.
- One or two small “sensible splurges” allowed per week, with focus.
- Avoid (except in splurges): processed foods, non-whole grains, sugar, artificial sweeteners, red meat, full-fat dairy, alcohol.
Below on this page is a description of the food recommendations in the diet. Summary | 20/20 Foods | Phase 1 – 5-day Boost | Phase 2 – 5-day Sustain | Splurges | Phase 3 – 20-day Attain | Management phase
There’s a lot more in the book, and about 1/3 of it is dedicated to helping you change your habits, not covered in this post.
Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet.
Get a copy of The 20/20 Diet for how to address common dieting issues, how to change your behavior, pre-meal check-ins and other strategies to eat mindfully, guidelines for eating out including recommendations for meals at popular chain restaurants, the exercise program, what to do if you’re resistant to weight loss, meal options and recipes.
The reasoning behind The 20/20 Diet
Food should be used only for nutrition, not for emotional needs such as psychological, social, financial, romantic, etc. It shouldn’t be used to celebrate, or as a companion, or for entertainment, or comfort, as people who eat out of stress or emotion are 13.38 times more likely to be overweight or obese. The book discussed “right thinking” to get your mind and behavior right in order to get your body right, and it claims to overcome the “rebellion triggers” that make you break a diet (the “ugly truths”) – hunger, cravings, feelings of restriction, impracticality and expense, boredom, temptations, inconsistent results and plateaus. The 20 key foods on this diet are said to help increase your body’s thermogenesis (related to your metabolism), help you feel fuller, and have a “time-release” effect so you feel full for longer after eating them.
The 20/20 Diet plan – what to eat and foods to avoid
The plan has a cycle of phases, each cycle lasting 30 days (5 days Boost, 5 days Sustain, 20 days Attain). If you don’t reach your goal weight by the end of the 30 days, repeat the cycle. Once you’ve reached your goal weight, move to the Management phase which is a lifetime diet.
- 20/20 Foods that help increase your body’s thermogenesis and help you feel fuller – with substitutes for common allergens
- Phase 1 – 5-day Boost – In this phase, you build a momentum (a “boost”) to set you on a new path and keep you motivated
- Phase 2 – 5-day Sustain – In this phase, you continue to expand on your progress by adding some new foods to the mix
- Splurges – allowed from phase 2
- Phase 3 – 20-day Attain – In this phase, you continue eating two of the 20/20 Foods in each of your four meals a day, and add in a wide variety of food to keep your palate from getting bored, to stop any hint of rebellion you might experience, and to give your body the essential nutrients it needs
- Management phase – After you reach your goal weight, this is an ongoing diet plan to help you adopt lifelong habits to make healthy weight a permanent part of your life
The 20/20 Foods
These are the only foods to be eaten on the first 5 days of the cycle, and they’re to be eaten in all stages of the diet. They’re all high-response cost / high-yield nutrition foods (a concept previously mentioned in Dr. Phil’s previous weight loss book, The Ultimate Weight Solution) – foods that take time and effort to prepare and eat and also provide a lot of nutrition with few calories. The 20/20 Diet book has meal options to balance between fats, fruits, vegetable, and protein.
- Foods with potential thermogenic properties which could help you lose weight
- Coconut oil (virgin) (Fit Fat)
- Green tea
- Mustard (yellow or Dijon)
- Walnuts (Fit Fat)
- Olive oil, extra virgin (Fit Fat)
- Foods that stick to your ribs, making you feel fuller and more satisfied than other foods in their same category
- Almonds, unsalted raw or dry roasted (Fit Fat)
- Apples (Prime Produce)
- Chickpeas / garbanzo beans (Power Protein)
- Dried plums / prunes (Prime Produce)
- Greens – any kind of leafy green – e.g. arugula, baby mixed greens, bok choy, collard greens, endive, field greens, kale, radicchio, red leaf lettuce, romaine, baby spinach, watercress, etc. (Prime Produce)
- Lentils (Power Protein)
- Peanut butter (natural) (Fit Fat)
- Pistachios (roasted, unsalted) (Fit Fat)
- Raisins (Prime Produce)
- Yogurt (nonfat, nothing added), especially Greek yogurt (Power Protein)
- Eggs (Power Protein)
- Cod (Power Protein)
- Rye (Super Starch)
- Tofu (Power Protein)
- Whey protein, unsweetened (Power Protein)
- Time-release combinations – the meal plans in The 20/20 Diet book balance carbohydrates, proteins, and healthy fats correctly in the meals, so they can create a time-release effect in your body. The book also lets you know how to create this balance in the Management Phase
Substitutes for the 20/20 foods if you have allergies
These are the suggested substitutes for 20/20 foods commonly associated with allergies, sensitivities, and food intolerances. The book says that not all of these foods have been shown in research to have the same effects on thermogenesis or satiety as the foods recommended in the plan.
If you have an allergy to all tree nuts and you are substituting seeds or seed butters, check the label to make sure they are processed in a facility that does not also process tree nuts.
- Peanut butter
- Substitute almonds, hazelnuts, sunflower seeds, or pumpkin butters
- Walnuts or almonds
- Substitute unsalted sunflower seeds or pumpkin seeds
- Rye, for gluten intolerance, gluten allergy, or if you have celiac disease
- Substitute gluten-free whole-grain bread instead of regular rye bread
- Dairy – if you are intolerant or allergic to dairy/milk products, including Greek yogurt
- Substitute plant-based yogurt or milk, such as almond yogurt or rice milk
- Whey protein
- Substitute with powders made of brown rice, hemp seed, or pea protein
- Eggs
- Substitute with another protein source such as tofu or mashed chickpeas
- Fish – if you have an allergy to fish
- Substitute with chicken breast or other lean protein sources
- Tofu
- Substitute with eggs or a lean protein source such as chicken breast or chickpeas
The 20/20 Diet plan phase 1 – The 5-Day Boost
In this phase, you build a momentum (a “boost”) to set you on a new path and keep you motivated.
Foods to eat in The 20/20 Diet phase 1: 5 day boost
- Meals and timing
- Eat 4 meals a day, about 4 hours apart from each other. E.g. breakfast 6am, snack 10am, lunch 2pm dinner 6pm. Or breakfast 8am, lunch 12pm, snack 4pm, dinner 8pm. Or whatever works for you, as long as meals are spaced about four hours apart
- Portion sizes
- Portion sizes are given in the book, in the recipes for each of the meals for this phase. Men need to eat more than women, so for one meal each day, they should double the portions of ingredients. That should be the meal right before the most active time of your day
- Choosing / planning meals
- Meal options are in the book, with recipes. They include the foods listed below. Follow the recipes in the book rather than creating your own meal ideas in this phase
- 20/20 foods
- As listed above
- Phase 1 seasonings
- Garlic
- Cinnamon
- Lemon juice
- Beverages
- Water – aim to drink 16 ounces of water with each meal (8 cups total)
- Green tea
- Only if you absolutely have to – coffee – one 8-ounce cup of plain coffee with no more than ¼ cup of skim or plant-based milk (almond milk, coconut milk, rice milk) and up to one packet or teaspoon of raw sugar (no artificial sweetener)
Foods to avoid with The 20/20 Diet phase 1: 5 day boost
- Any foods or drinks not listed above
The 20/20 Diet plan phase 2 – The 5-Day Sustain
In this phase, you continue to expand on your progress by adding some new foods to the mix.
Foods to eat in The 20/20 Diet phase 2: 5 day sustain
- Meals and timing – same as phase 1
- Eat 4 meals a day, about 4 hours apart from each other. E.g. breakfast 6am, snack 10am, lunch 2pm dinner 6pm. Or breakfast 8am, lunch 12pm, snack 4pm, dinner 8pm. Or whatever works for you, as long as meals are spaced about four hours apart
- Portion sizes – same as phase 1
- Portion sizes are given in the book, in the recipes for each of the meals for this phase. Men need to eat more than women, so for one meal each day, they should double the portions of ingredients. That should be the meal right before the most active time of your day
- Choosing / planning meals
- Meal options are in the book, with recipes. They include the foods listed below. Follow the recipes in the book rather than creating your own meal ideas in this phase
- There’s nothing in the book saying you can’t have phase 1 recipes while you’re on phase 2, although in the Maintenance Phase it says not to select phase 1 meals as they’re designed specifically for the initial part of the plan, and it’s not clear whether that’s also true for phase 2. Just keep them to a minimum as you’re trying to get variety into what you eat
- Proteins – Dairy/eggs
- Yogurt (nonfat, nothing added), especially Greek yogurt (20/20 Food, Power Protein)
- Eggs (20/20 Food, Power Protein)
- Proteins – Meat and fish
- Cod (20/20 Food, Power Protein)
- Chicken breast
- Tuna (chunk light, canned in water)
- Proteins – Legumes and vegetarian proteins
- Note that canned beans are ok, but choose “no added salt” or “low sodium” varieties and rinse them well
- Chickpeas / garbanzo beans (20/20 Food, Power Protein)
- Lentils (20/20 Food, Power Protein)
- Tofu (20/20 Food, Power Protein)
- Whey protein (20/20 Food, Power Protein)
- Black beans
- Vegetables
- Greens – any kind of leafy green – e.g. arugula, baby mixed greens, bok choy, collard greens, endive, field greens, kale, radicchio, red leaf lettuce, romaine, baby spinach, watercress, etc. (20/20 Food, Prime Produce)
- Carrots
- Tomatoes
- Mushrooms
- Fruits
- Apples (20/20 Food, Prime Produce)
- Dried plums / prunes (20/20 Food, Prime Produce)
- Raisins (20/20 Food, Prime Produce)
- Blueberries
- Oranges
- Grapes
- Starches
- Rye (20/20 Food, Super Starch) – e.g. whole grain rye bread, whole grain rye crisps, whole grain rye pasta
- Oats (not instant)
- Brown rice
- Corn
- Fats
- Coconut oil (virgin) (20/20 Food, Fit Fat)
- Walnuts (20/20 Food, Fit Fat)
- Olive oil, extra virgin (20/20 Food, Fit Fat)
- Almonds, unsalted raw or dry roasted (20/20 Food, Fit Fat)
- Peanut butter (natural) (20/20 Food, Fit Fat)
- Pistachios (roasted, unsalted) (20/20 Food, Fit Fat)
- Avocado
- Sunflower seeds
- Cashews
- Other
- Mustard (yellow or Dijon) (20/20 food)
- Beverages – assume the same as phase 1
- Water – aim to drink 16 ounces of water with each meal (8 cups total)
- Green tea (20/20 food)
- Only if you absolutely have to – coffee – one 8-ounce cup of plain coffee with no more than ¼ cup of skim or plant-based milk (almond milk, coconut milk, rice milk) and up to one packet or teaspoon of raw sugar (no artificial sweetener)
- Phase 2 seasonings
- Garlic
- Cinnamon
- Lemon juice
- Any other salt-free seasonings – e.g. balsamic vinegar, black pepper, cayenne pepper, crushed red pepper, dill, Italian herb seasoning (salt free), vegetable broth (low sodium)
Sensible splurges
- You are allowed a sensible splurge once or twice a week
- A reasonable splurge portion should not exceed approximately 100 calories. Here are some examples: 4-ounce glass of red or white wine; 14 potato chips; 2 store-bought chocolate chip cookies; 1-ounce bar of dark chocolate; 4 oz. gummy bears (research count); 2 bite-size candy bars; 3 vanilla wafer cookies
- Before you indulge in a splurge, complete a 30 -second assessment. Here are the questions:
- Is there an emotional reason why I want this splurge (sadness, stress, or boredom) and if so, is there another way I can address the emotion without turning to food?
- Is it enough just knowing that a splurge is allowed and available to me, so I can skip it this time?
- Would a glass of regular or sparkling water or a cup of tea help this desire pass?
- Can I distract myself from this desire for a splurge by doing another activity (take a bath, go on a short walk, etc.)?
- Make an honest effort to bypass the splurge if you can. Even doing so occasionally will demonstrate to you that it’s actually not that bad to go without it. However, if the answer to all 4 above questions is “no,”, then go ahead with the splurge, but ONLY if you have already exercised or will definitely be exercising later that day
Foods to avoid with The 20/20 Diet phase 2: 5 day sustain
Except for the Sensible Splurges:
- Any foods or drinks not listed above (you’re supposed to follow the meal options in the book, which are limited to these foods)
The 20/20 Diet plan phase 3 – The 20-Day Attain
In this phase, you continue eating two of the 20/20 Foods in each of your four meals a day. You add in a wide variety of food to keep your palate from getting bored, to stop any hint of rebellion you might experience, and to give your body the essential nutrients it needs.
Foods to eat in The 20/20 Diet phase 3: 20 day attain
- Meals and timing – same as phase 1
- Eat 4 meals a day, about 4 hours apart from each other. E.g. breakfast 6am, snack 10am, lunch 2pm dinner 6pm. Or breakfast 8am, lunch 12pm, snack 4pm, dinner 8pm. Or whatever works for you, as long as meals are spaced about four hours apart
- Portion sizes – same as phase 1
- Portion sizes are given in the book, in the recipes for each of the meals for this phase. Men need to eat more than women, so for one meal each day, they should double the portions of ingredients. That should be the meal right before the most active time of your day
- Choosing / planning meals
- Meal options are in the book, with recipes. They include the foods listed below, and they include at least two of the 20/20 Foods with each meal. For this phase, there’s a lot more variety, and there are 80 recipes. Follow the recipes in the book rather than creating your own meal ideas, unless you’ve read the guidelines for building meals for the Maintenance Phase
- There’s nothing in the book saying you can’t have phase 1 recipes and phase 2 recipes while you’re on phase 3, although in the Maintenance Phase it says not to select phase 1 meals as they’re designed specifically for the initial part of the plan, and it’s not clear whether that’s also true for phase 3. Just keep them to a minimum as you’re trying to get variety into what you eat
- Proteins – Dairy/eggs
- Yogurt (nonfat, nothing added), especially Greek yogurt (20/20 Food, Power Protein)
- Eggs (20/20 Food, Power Protein)
- Proteins – Meat and fish
- Cod (20/20 Food, Power Protein)
- Lean poultry – chicken breast (skinless), extra lean ground turkey, turkey breast (oven roasted, skinless)
- Other fish and shellfish / seafood – salmon, shrimp, tuna (chunk light, canned in water)
- Proteins – Legumes and vegetarian proteins
- Chickpeas / garbanzo beans (20/20 Food, Power Protein)
- Lentils (20/20 Food, Power Protein)
- Tofu (20/20 Food, Power Protein)
- Whey protein (20/20 Food, Power Protein)
- Other legumes – black beans, cannellini beans
- Note that canned beans are ok, but choose “no added salt” or “low sodium” varieties and rinse them well
- Vegetables
- Greens – any kind of leafy green– e.g. arugula, baby mixed greens, bok choy, collard greens, endive, field greens, kale, radicchio, red leaf lettuce, romaine, baby spinach, watercress, etc. (20/20 Food, Prime Produce)
- Other vegetables – bell peppers, broccoli, carrots, cauliflower, green beans, mushrooms, onions, spaghetti squash, tomatoes, zucchini
- Herbs, e.g. dill, garlic, parsley
- Fruits
- Apples (20/20 Food, Prime Produce)
- Dried plums / prunes (20/20 Food, Prime Produce)
- Raisins (20/20 Food, Prime Produce)
- Other fruits (fresh or frozen unsweetened) – blueberries, grapes, mango, oranges, peaches, pineapple, strawberries
- Starches
- Rye (20/20 Food, Super Starch) – whole grain rye bread, whole grain rye crisps, whole grain rye flakes, whole grain rye pasta
- Other whole grains – corn, oats (rolled, not instant), quinoa, brown rice, wild rice
- Other whole grain products – whole grain corn tortillas, whole wheat couscous, whole grain pasta, whole grain pita, shredded wheat cereal (unsweetened, spoon sized), soba noodles
- Red potatoes
- Fats
- Coconut oil (virgin) (20/20 Food, Fit Fat)
- Olive oil, extra virgin (20/20 Food, Fit Fat)
- Almonds, unsalted raw or dry roasted (20/20 Food, Fit Fat)
- Peanut butter (natural) (20/20 Food, Fit Fat)
- Pistachios (roasted, unsalted) (20/20 Food, Fit Fat)
- Walnuts (20/20 Food, Fit Fat)
- Avocado
- Other nuts and seeds (unsalted, raw or dry roasted) – cashews, sunflower seeds
- Olives
- Pesto
- Other
- Mustard (yellow or Dijon) (20/20 food)
- Beverages – assume the same as phase 1
- Water – aim to drink 16 ounces of water with each meal (8 cups total)
- Green tea (20/20 food)
- Only if you absolutely have to – coffee – one 8-ounce cup of plain coffee with no more than ¼ cup of skim or plant-based milk (almond milk, coconut milk, rice milk) and up to one packet or teaspoon of raw sugar (no artificial sweetener)
- Seasonings
- Garlic
- Cinnamon
- Lemon juice
- Any other salt-free seasonings – e.g. balsamic vinegar, black pepper, cayenne pepper, crushed red pepper, dill, Italian herb seasoning (salt free), vegetable broth (low sodium)
- You can have sensible splurges once or twice a week, the same as on phase 2
Foods to avoid with The 20/20 Diet phase 3: 20 day attain
These foods can be eaten in small amounts on the sensible splurges – note that the book doesn’t necessarily explicitly say you shouldn’t eat them, but they’re not included in the lists of foods to eat
- Processed foods
- Fast food
- White flour, non-wholegrain starches
- Sugars (allowed in very small amounts)
- Artificial sweeteners
- Salty foods
- Red meat
- Full-fat dairy
- Fatty foods except those listed as acceptable to eat
- Alcohol
Management Phase
After you reach your goal weight, this is an ongoing diet plan to help you adopt lifelong habits to make healthy weight a permanent part of your life, and solidify your new, healthy lifestyle.
Foods to eat in The 20/20 Diet maintenance phase / lifelong diet
- Meals and timing – same as phase 1
- Eat 4 meals a day, about 4 hours apart from each other. E.g. breakfast 6am, snack 10am, lunch 2pm dinner 6pm. Or breakfast 8am, lunch 12pm, snack 4pm, dinner 8pm. Or whatever works for you, as long as meals are spaced about four hours apart
- Portion sizes
- These are listed below next to each type of food
- Choosing / planning / designing meals
- You can use all of the meals in Phases 2 and 3, as well as devising your own meals using the guidelines below – don’t select Phase 1 meals during the Management Phase as they were designed specifically for the initial part of the plan
- First, select two 20/ 20 Foods that you would like to eat (one of which can be hot or cold green tea). Then, see where the foods you selected fit within the meal framework. Fill in the gaps – e.g. if you selected one 20/20 food which is a Power Protein and one 20/20 food which is a Fit Fat, you should also select a starch and at least one type of produce from the lists below
- Each meal should contain these foods, from the list below:
- 1 portion of protein
- 1-2 portions of produce
- 1 portion of starch
- 1 portion of fat
- Proteins – Dairy/eggs
- Portion size: aim for 6 ounces yogurt, 1 large egg or ½ cup egg whites, 1 ounce natural cheese, ½ cup cottage cheese, 1 cup skim milk
- Yogurt (nonfat, nothing added), especially Greek yogurt, if sweetened made with real sugar not artificial sweetener (20/20 Food, Power Protein)
- Eggs or liquid egg whites (20/20 Food, Power Protein)
- Cheese – all natural, not processed or artificial
- Cottage cheese – low-fat or nonfat
- Skim milk
- Proteins – Meat and fish
- Portion size: aim for 4 ounces raw fish and poultry
- Cod (20/20 Food, Power Protein)
- Lean poultry – e.g. chicken breast (skinless), ground turkey (extra lean), turkey breast (oven roasted, skinless)
- Other fish and shellfish / seafood – e.g. catfish, flounder, grouper, haddock, halibut, mahimahi, salmon, sea bass, shrimp, sole, tuna (chunk light, canned in water)
- Proteins – Legumes and vegetarian proteins
- Portion size: aim for ½ cup beans and lentils, 1/5 of a 14-ounce container tofu, ¼ cup whey protein
- Note that canned beans are ok, but choose “no added salt” or “low sodium” varieties and rinse them well
- Chickpeas / garbanzo beans (20/20 Food, Power Protein)
- Lentils (20/20 Food, Power Protein)
- Tofu (20/20 Food, Power Protein)
- Whey protein (20/20 Food, Power Protein)
- Other legumes – all types of beans e.g. black beans, cannellini beans, pinto beans, red beans, etc.
- Vegetables
- Portion size – aim for 1 cup fresh, ¾ cup frozen vegetables, or ½ cup all-natural tomato sauce
- Greens – any kind of leafy green – e.g. arugula, baby mixed greens, bok choy, endive, field greens, kale, radicchio, red leaf lettuce, romaine, spinach (20/20 Food, Prime Produce)
- Other vegetables – e.g. artichokes, asparagus, beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, fennel, green beans, mushrooms, onions, radishes, snow peas, spaghetti squash, tomatoes, zucchini
- Herbs, e.g. basil, cilantro, dill, garlic, ginger, parsley
- Note that corn and potatoes are listed as starches, not vegetables
- Fruits
- Portion size – aim for 1 small whole, 1 cup fresh (exception: bananas: ½ cup sliced), ¾ cup frozen, ¼ cup dried
- Apples (20/20 Food, Prime Produce)
- Dried plums / prunes (20/20 Food, Prime Produce)
- Raisins (20/20 Food, Prime Produce)
- Other fruits (fresh or frozen unsweetened) – e.g. apricots, bananas, berries (all varieties), blueberries, cantaloupe, cherries, figs (fresh or dried), grapes, grapefruit, honeydew melon, kiwi, lemons, limes, mango, nectarines, oranges, papaya, peaches, pears, pineapple, raspberries, strawberries, tangerines, watermelon
- Starches
- Portion size: aim for 1/3 – ½ cup cooked whole grains, pasta, and potatoes; 1 slice bread; ½ pita; 2 corn tortillas; 2 rye crisps
- Rye (20/20 Food, Super Starch) – e.g. whole grain rye bread, whole grain rye crisps, whole grain rye flakes, whole grain rye pasta
- Other whole grains, e.g. barley, buckwheat, bulgur, corn, oats (rolled, not instant), quinoa, brown rice, wild rice
- Other whole grain products, e.g. whole grain breads, whole grain corn tortillas, whole wheat couscous, whole grain pasta, whole grain pita, whole grain cereals (e.g. spoon-sized shredded wheat), soba noodles
- Potatoes, all varieties, skin on, and sweet potatoes
- Fats
- Portion size: aim for 2 teaspoons oil or pesto, ¼ fresh avocado, 2 tablespoons nuts or seeds, 1 tablespoon nut butter, 10 whole olives
- Coconut oil (virgin) (20/20 Food, Fit Fat)
- Olive oil, extra virgin (20/20 Food, Fit Fat)
- Almonds, unsalted raw or dry roasted (20/20 Food, Fit Fat)
- Peanut butter (natural) (20/20 Food, Fit Fat)
- Pistachios (roasted, unsalted) (20/20 Food, Fit Fat)
- Walnuts (20/20 Food, Fit Fat)
- Avocado
- Other nuts and seeds (unsalted, raw or dry roasted), e.g. Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pumpkin seeds, sunflower seeds
- Other nut or seed butters – e.g. almond butter, sunflower butter, etc.
- Olives
- Pesto
- Other
- Mustard (yellow or Dijon) (20/20 food)
- Beverages – assume the same as phase 1
- Water – aim to drink 16 ounces of water with each meal (8 cups total)
- Green tea (20/20 food)
- Only if you absolutely have to – coffee – one 8-ounce cup of plain coffee with no more than ¼ cup of skim or plant-based milk (almond milk, coconut milk, rice milk) and up to one packet or teaspoon of raw sugar (no artificial sweetener)
- Seasonings
- Garlic
- Cinnamon
- Lemon juice
- Any other salt-free seasonings – e.g. cinnamon, cloves, Italian herb seasoning (salt free), nutmeg, pepper (black pepper, cayenne pepper, crushed red pepper), vegetable broth (low sodium), vinegar (balsamic vinegar, cider vinegar, red wine vinegar)
- You can have sensible splurges once or twice a week, the same as on phase 2
Foods to avoid with The 20/20 Diet maintenance phase / lifelong diet
These foods can be eaten in small amounts on the sensible splurges – note that the book doesn’t necessarily explicitly say you shouldn’t eat them, but they’re not included in the lists of foods to eat
- Processed foods
- Fast food
- White flour, non-wholegrain starches
- Sugars (allowed in very small amounts)
- Artificial sweeteners
- Salty foods
- Red meat
- Full-fat dairy
- Fatty foods except those listed as acceptable to eat
- Alcohol
Health benefits claimed in The 20/20 Diet
The diet in this book claims to reduce the risks for: some cancers, type 2 diabetes, food addiction, gallbladder disease, heart disease, high blood pressure, high blood sugar, high/unhealthy cholesterol, infertility, inflammation, insulin resistance, liver disease, low energy, mental health conditions, metabolic syndrome, osteoporosis, overweight/obesity, respiratory problems, sleep apnea, stroke
As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.
Get a copy of The 20/20 Diet for how to address common dieting issues, how to change your behavior, pre-meal check-ins and other strategies to eat mindfully, guidelines for eating out including recommendations for meals at popular chain restaurants, the exercise program, what to do if you’re resistant to weight loss, meal options and recipes.
The book’s webpage is http://www.drphil.com/shows/page/2020DietBook. There’s a 20/20 Diet app that you can download at iTunes and Google Play. Dr. Phil is on Facebook at https://www.facebook.com/drphilshow, and Twitter at https://twitter.com/drphil
How has this diet helped you? Please add a comment or question below.
{ 262 comments… add one }
By Dr Phil
What is the password for the app? It say that there is a password in the book for the app?
When you download the app (which is free) you have to register it, and you choose your own password.
Then to validate the account it asks you a question from the book (e.g. “In chapter 1, how many ‘ugly truths’ are there about dieting?”). You go to your copy of the book, look at the chapter, and type in the answer. Then you can use the app.
Where do I go to get the app for the 20/20 program.
You can get the app from iTunes (for iphone) or Google Play (for android phone).
for the how many pounds could dr Phil gain or whatever the answer is 10
Lillie the password is for the app is 7. Its easy you just got to amazon.com search the book and read through the like sample part the answer was in there. I don’t get why nobody would just tell you
Thank you Maura!
thank you!
You are awesome for printing this! Thank you!
You’re welcome; I hope it helps you follow the book!
How can I get a copy of the 20/20 diet book on line?
You can get the 20/20 diet book on Amazon or other online retailers.
The daily requirement for vegetables is 5 to 6 servings a day. These serving size suggestions are a bit on the low side therefore supplement with an all natural vegetable-based one a day vitamin.
Or you could just eat more veggies😁
can you have raw sugar in your green tea on this?
The book says that, if you absolutely have to, you can have one cup of coffee per day with up to one packet or teaspoon of raw sugar. If you’re having one cup of green tea a day, you could probably have the same amount of raw sugar with it on the same principle. But if you’re drinking more than that, I’d assume you shouldn’t have raw sugar in it because that would add up.
What can you use for cream in coffee.
Dr. Phil suggests almond milk, coconut milk, or rice milk (not more than 1/4 cup)
I think it’s obvious the answer to sugar is and should be : keep the amount of taking it as low as you possibly can: so No better not.
I in my 3rd wk on this diet, I have lost no pounds. I only had 10 to lose, but I really thought I’d lose them. But I am going to continue on this program because I will tell you I feel so much better, calmer but not sleepy, not hungry in between meals and I was a eat all day person. I love the principals behind this program. But does anyone have any comment or common complaint about the lack of wt loss?
I haven’t lost pounds but I have lost inches.
There is a facebook support group that I can add you as a member. We share lots of issues with finding the ingredients and making the recipes. Let me know. https://www.facebook.com/groups/1521585691452258/
I’d like to join the FB support group.
I would like to be added to the facebook support group as well. Myself and my husband have been on the diet since Jan 16th. I have lost about 14 pounds and my husband has lost 30. I have not cheated 1 time but he has grrrrrrr. I just need some extra support to get me through. Please add me to the group that would be amazing.
Can I get added to the support group? I’ve just completed the first 10 days and am feeling discouraged that I’ve only lost 2 lbs. Not cheating at all, have been doing lots of walking and some exercises. I’m also wondering about what to do after the next 20 days if I have not lost the weight, do I start over with phase one and keep cycling through the program?
The book says that if you don’t reach your goal weight by the end of the 30 days, you should repeat the cycle – start again on the 5 day boost, then the 5 day sustain, then the 20 day attain. At the end of each of these cycles, if you haven’t reached your goal weight, start again at the beginning.
Could you please add me to the Facebook support group. Thank You
Margo
I’d like to be added to the Facebook group, Kay.
Thank you in advance! 🙂
Thank you for writing this book and finding a great team to help you. Is stevia allowed? I can use sugar if it’s not. I’ve read the book, no studied the book and I was wondering about it because it’s natural. I love all of the meals, fill full and would forget to eat if it wasn’t for the app. Thanks for that, too! I’ve just completed Phase 2. I know that I am healthier but haven’t lost weight. I have lost a few inches in two areas. (my usual places). I plan on doing this the rest of my life because of past bad habits. It is truly a life changing plan.
Dr. Phil doesn’t say anything about stevia in this book. He says that you should avoid artificial sweeteners, and have small amounts of real sugar instead. He doesn’t say whether he considers stevia to be an artificial sweetener or not. Stevia is sold as being natural, but there’s quite a bit of processing that goes into taking the sweet stuff from the leaves and putting them in a powder/liquid form; also most brands contain other sweeteners as well and not just stevia.
Thank you. I’ll refrain from the stevia.
I have been on this diet which is more a lifestyle…for 9 days.So far I have lost 5 lbs.Im 59 and loosing weight is difficult.I need to loose 35 lbs. Total.I drink 2 cups of coffee in the morning…no sugar.I follow all the recipes in the book, and buy good quality fish and eggs.I go to local produce stand for fruits and veggies.You do very light cooking, not hard to follow.I’ll have an occasional glass of red wine.Im sure at some point I will want a burger or steak….but since Im only 9 days in Ill wait.I want to see how I do in 30 days.Drink water, I like sparkling with lemon or lime.Good luck.I bought the book….worth the $$ if it works!!
What is so magical about cod?
Dr. Phil says “cod has the ability to make you feel fuller for longer so that you don’t feel the need to eat as much later on. Codfish is also a low-calorie, delicious type of white fish that is highly versatile in recipes. And with the growing concerns about fish containing dangerous levels of mercury, it’s good to know that codfish is among the group of fish with the lowest amount of mercury…and regularly eating fish can support heart health”
What brand/type whey protein powder is reCommended?
I need specifics. I need to lose weight, & be safe.
There aren’t any recommendations in the book for brands of whey protein powder.
Look for pure, unsweetened whey protein powder.
Hope that helps.
Hi I’m 51 yrs old and have tried every diet out there including weight watchers (which i was a success at several times over the years). Only to gain it all back when i would veer to far from the program. I am seeking to loose 40 lbs and wanted to started eating correctly…Even in weight watchers i was purchasing alot of boxed meals. This plan is similiar to a vegan lifestyle…in that you will be very limited the first week and as you progress you will add more food in…but still with limitations. If you are wanting more energy…and to eat more healthy you will like this plan. I think I am even thinking more clearly. I started the program Jan 12 by the end of the first 5 days I had started to see the weight slowly come off. Today Feb 2…I at this point I have plateu’d however and am just now starting the exercise portion. Thus far I have lost 7.5 to 8 lbs. without exercise and i did eat a meal out this past week. Having said that this week Feb 5 will be 3 weeks. Your cravings will start to subside. The book tells you that you will not be hungry. If you were like me eating pretty much whatever you wanted you may get hungry around 3 .5 hrs ( you will eat approx every 4 hours. And it promises you will be satisfied and I have been not full but satisfied. I have purchased the book. Do the exercises in the book it helps you define why we eat?? It has many recipes ( I have to admit i was very sceptical but desperate also… for results.) The smoothies are excellent and my husband has lost 10 lbs doing the diet with me. It will be a life change for us…and in our 50’s its definetly time. Much success to everyone…thanks for letting me share C~
I am 56 yr old and have had problems in last few years with gaining and having alot of trouble losing it. I need also to lose 40 lbs. You have given me some hope
thanks for posting
Good luck!
What is the app code?
When you download the app (which is free) you have to register it, and you choose your own password.
Then to validate the account it asks you a question from the book (e.g. “In chapter 1, how many ‘ugly truths’ are there about dieting?”). You go to your copy of the book, look at the chapter, and type in the answer. Then you can use the app.
They don’t ask the same question for every download; you need to look at the question you’re asked and go to the book to find the information.
I need to lose 20 stubborn pounds. I’ve already lost 70+. I purchased the 20/20 diet book and have read most of it. Is there a way of printing out the recipes to make it a bit easier ? Thanks in advance
Jeanne Whalen
The workarounds I know are to either photocopy a hard copy book, or if you’re using the Kindle version use Kindle for PC, find the page, hit “print screen” on your keyboard, paste it into a word processing or other program, and print it from there.
Good luck!
Thank you Dr Phil for being open about being diabetic. I am, and have been good about watching what I eat. I look forward to your book, and using the methods you describe. It all makes sense…….thanks
I have been on the 20/20 diet for almost 3 weeks now and in the initial week I lost 8 lbs but strongly suspect it was water loss due to taking salt and wine off the table. Since then, my weight has remained stagnant and my measurements have not changed since day 1. I can’t understand why I have the inability to drop more weight. I am currently full force into menopause and maybe this is the reason as I firmly believe that the 20/20 strategy is a definite win . Any comments or insight would be greatly appreciated.
Dr. Phil talks about how plateaus are one of the “Top Seven Ugly Truths about Dieting”, and implies that you’re not likely to plateau on this diet. He says to expect weight loss of 1-2 pounds a week.
He also makes it clear that you should be following his exercise guidelines, not just the food guidelines.
When you finish the initial 30 days, try cycling back to the beginning and see if you lose weight again on the 5 Day Boost – it’s possible that you might lose weight on that phase and maintain weight on the other phases, which may work for you.
Hello, i am in the process of reading the 20/20 book by Dr. phil. I have read his other book the Ultimate weight challange. This past 10 months thus far I have lost 90 pounds with 100 pounds left to go. Yes, it is tough, even harder for me since I cannot exercise due to health issues. My husband has lost 25 pounds. We are eating healthier and moving more. I am also Diabetic and my last A1C was 5.1. I am off ALL of my D Meds and insulins. After years of struggling with weight/belly fat gain my Endo discovered I was allergic to insulins and diabetic medicines. I was taken off all meds and everything fell into normal ranges and I am doing great. I am so pleased to finally get rid of the excess weight and through Dr. Phils’ books finally understand how the body system works and processes everything. So Dr. Phil, I just want to say thank you for helping me take back my life and putting a smile on my face. God Bless.
CJ
Would love to have the book.maybe I will get blessed with a free one from dr phil just as the guest on his show. Thanks
The library is FREE 🙂 and although I had to be put on the wait list, it was worth it! And if your library doesn’t have it, request it. They purchase new books all the time.
Is the 20-20 diet ok for type 2 diabetics?
Dr. Phil has type 2 diabetes, and he claims that this diet can help that condition.
Hi,
Can you exercise while doing this diet?
Dr. Phil wants you to exercise on this diet – there’s a whole chapter on it (Chapter 10)
I’m 62 and have gained and lost hundreds of pounds since my early 20’s. I started this diet on Jan 3 and have lost 22 # to date with minimal exercise since I work 11 hrs a day and only purposefull exercise by walking 2 miles a day on weekends. I would however like the guru to come up with some other receipes since I tire easily from what’s in the book.
re/ 20/20 diet; did you have the full flavored vanilla yogurt with 25 grams sugar: I have started with the lesser sugar natural yogurt, but the book says that single serving vanilla yogurt with sugar as opposed to artificial flavor is the right approach.
I started the plan on Jan 5 and to date have lost 13.5 lbs and feel wonderful! I exercise 3x week at home just dancing around and doing stretches. I love the food and have started to make my own recipes following the guide lines in the plan. I know that this will be my way of eating for the rest of my life. I’ve had 2 weekends where I went astray for a meal or two due to special occasions but had no trouble getting right back on track. My goal is 50 lbs and I know I can do it! Thank you Dr. Phil! Life changing for me so far!
I have just completed day 5 and have lost 2 lbs. I love that the plan has quick and easy recipes to prepare since I am very busy and don’t have a lot of time to cook. I was really hoping to lose a little more the first week so I’m trying not to feel discouraged even though Dr Phil does state in the book to only expect 1-2 lbs a week. I was hoping to get off to a stronger start but I’m excited to start phase 2 tomorrow. I’m really looking forward to having a grilled chicken breast!
Good luck with the rest of the diet! It’s possible that your weight loss will slow down a little as you add more foods to your diet – the important thing is to feel healthier and not to gain weight.
kEEP IT UP. i’M ON PHASES TWO DAY THREE AND FEEL AMAZING. My goal is 25 lbs but I have lost inches. Do not worry too much about losing the pounds. You will start to notice changes. Just keep sticking to the diet and excerise. cardio and strectching and weights and it will happen. Good luck!
Lost 7 lbs. first week. I’m sure mostly water. .8 lbs, second week. Then, nothing. I work out half hour, at least 5X week. Can’t do exercises in book due to health problems. I expected more after all his hype. This is a very complex diet with lots of difficult-to-find foods. I lost just as well with his old diet book and recipes, which were much simpler.
I’ve found the foods very easy to find – in phase 1, I had most of the items already in my kitchen. I am not fond of cooking but have found the recipes quick and easy to make.
i am allergic to apples and they r a big part of the diet, is there anything I can substitute or is it okay to just omit apples from the recipies?
Do you have a full on IgE allergy, or do you have oral allergy syndrome (OAS)? I have OAS – if I eat apples raw (especially the skin even without pesticides), my lips and tongue swell a little and it’s an unpleasant experience but not life-threatening; if the apples are cooked I don’t get any symptoms. If you have OAS you can probably have well-cooked apples but not raw – cooked apples would be weird in some of the recipes, but when it asks you to eat an apple you could have a baked apple.
Can you have other related fruits, such as pears? They’re similar to apples and you might be able to use them as a substitute.
I was wondering if the calorie intake increases in the 3rd Phase. It seems like it.
There aren’t any calorie counts on the recipes. Some of the 20 foods are fairly high calorie, so just because you’re limiting the range of foods doesn’t mean they’re lower calorie. Serving sizes seem to be about the same as well – e.g. 3 ounces of protein, 1/2 cup of beans.
I’m just finishing up phase 2 and looking forward to phase 3 on this diet. I’ve lost eight and a half pounds so far and feel great, love the plan. My 1st question is while on phase three can I use any of the recipes from phase 1 & 2 in addition to the new ones in phase 3? I love some of the earlier recipes and hope I can keep them in my repertoire. My other question is do I just stay on phase 3 until I’ve the lost all the weight I need to lose? From earlier posts I see that if I hit a plateau I can go back to phase 1. Otherwise do i stay on phase three?
Yes, you can use the phase 1 and 2 recipes in phase 3 – just not all the time!
Dr. Phil says that if you haven’t reached your goal weight by day 3, you should start the cycle again at phase 1. It doesn’t matter if you’re still losing weight or on a plateau – you’re supposed to cycle back.
“if you haven’t reached your goal in the first 30 days of this plan, depending on how much more you have to lose, you will start over at one of the phases to continue your weight loss at a steady pace until you do hit your goal.” (p.24) – it’s not clear what “depending on how much more you have to lose” means.
Once you’ve reached your goal weight, you can move to the Management phase, which is a lifetime diet.
Is it a must to eat the recipes as given vs. Making up your own with TH 20foods listed?
Is there a metabolic or scientific reason the foods in given recipes, work together to help loose the weight
Dr. Phil says “The balance between fat, fruits, vegetables, protein , and starch that my team and I have created in the meals is ideal for fueling your body with the right nutrients, and you don’t have to worry about eating too many calories because the portions are just right.”(p. 82)
He’s very prescriptive about what meals you have to eat in phases 1 and 2. For phase 3 there are a lot more choices – however if you’re really frustrated following someone else’s recipes you could try following the guidelines for the Management phase.
Question: phase 1 – what is considered a snack?
The snack options for phase 1 are on page 101 – PB&P, Roasted Chickpea Picnic, Spinach Hummus, Easy Breezy Raisins and Almonds, Sonoma Tofu Salad.
They all contain some protein (legume, nut, tofu), fruit or vegetable (dried plums, apple, spinach, raisins), and fat (peanut butter, olive oil, nuts).
I love this dr phill I’ve been listening to the doctors on tv, I will try on the 1st of march,my weight now is 120kg age 47 live in south Africa,I don’t have the book but the way you explain on tv and I saw an internet I believe I will loose weight.my goal is 3months. Thank you Sir .
.
Loving the book. Where do we see detailed directions for the resistance training days? The book says there is an AP but I can’t find anything…
I focus on the food side of diets, not the exercise side… but I see something called “Resistance Burn Bursts” on page 139.
Can you substitute raw peanuts in the shell in place of the pistachios as plain unsalted pistachios are very expensive to buy where I live and I wondered if this would be okay.
Pistachios are one of the 20/20 foods, and Dr. Phil says they stick to your ribs, making you feel full and satisfied.
Natural peanut butter is also one of the 20/20 foods, in the same category… so substituting raw peanuts for pistachios is probably okay, although it may be less than ideal because you’re reducing the variety of foods that you eat.
I love the fact that this book is research evidence-based. Unfortunately, as the world becomes a global village, many people from outside the United States will purchase the book, only to have issues with getting the right ingredients to purchase, or the exact type of ingredients, or understanding the vocabulary employed in the recipe. For example, I searched all known popular shops in Nigeria for the ingredients to no avail, and when I am able to get some eg cinnamon, I would discover that it exists in several forms, such as oil, stick, but the book has only said cinnamon without indicating the form etc. And when one is able to manage to get some of these, there are the terminologies to contend with, such as ‘purele’ which are not in any known dictionary even on the web. I wonder if Dr Phil or anyone can provide alternatives to these ingredients, as well as video demonstrations of how to prepare the meals, so that non-Americans can also benefit from the book?
Dream Dr.Phil my boyfriend really needs help losting weight but it is hard for him BC he is taken med… For this and for that but we need ur help… What could we do to help to lose the weight he is 50 years old.. Please help if u could.. Thank you
If you want to contact Dr. Phil directly, there are several options on http://www.drphil.com/contact_main/.
Hi I was reading the replies on line and does anyone know what you do when you don’t like many of the foods he lists
Dr. Phil is very specific about the 20 foods – you could (a) eat only the ones you like (which would be very tough if you don’t like many of them, may mean that you’re not getting good nutrition, and definitely means you’re not following the diet properly); (b) suck it up for the length of the diet and eat at least most of the recommended foods (you might learn to tolerate them); or (c) try another diet.
What to do if you can’t eat but twice a day? Due to work. Thanks
Dr. Phil is quite insistent on eating 4 meals a day with about 4 hours between each meal – he doesn’t give alternate suggestions on how to handle not being able to eat when you want.
I have. IBS. How is this book ggoing to help me. Really need your help
This book isn’t really aimed at IBS. My favorite book on that condition is Irritable Bowel Solutions by Professor John Hunter, which differentiates between different types of IBS to help you work out how to fix the issues that affect you personally.
Is this type of diet good if you have diabetis
Dr. Phil has type 2 diabetes, and he claims that this diet can help that condition.
I was wondering about that myself. My sister is on the diet with me and she has type 2 diabetes and she takes three kinds of medication to keep her sugar down, but, she said since she started this diet, her morning readings have been around 150 to 170 and a doctor that she did a follow up with for another problem, told her that 150 is considered high. She was wondering why is it high while on diet?
Were her morning readings lower before starting the diet? If so, what kind of diet was she previously eating? This diet contains some complex carbs – some people with diabetes do better on a lower carb diet.
I also wanted to mention, that, I always still feel hungry after eating a meal because the portions are so small. Also I wanted to make the meals for my whole family but the portions are too small so I have trouble figuring how much ingredients to add to make enough for everyone. At first I was making separate meals for my brother and son while I made the diet meals for me and my sister, but, that gets expensive. I just need some advice on how to prepare these foods for a family of four.
For phases 1 and 2, the diet is pretty restrictive – it may be worth creating separate meals for the rest of your family, especially in phase 1.
2/3 of the time you’ll be on phase 3, which contains more foods is probably more suitable for sharing with the whole family.
Men are supposed to have double portions for the meal right before the most active time of the day if they’re following the diet. If your husband and son aren’t following the diet, perhaps you could make larger portions for them in other meals as well, and/or add some other filling foods for them to eat that you can prepare in bulk and give them as sides.
I have watched the show….now going to get the book I hope I loose my weight 45 llbs!!!!!!
Good luck!
Why no red meat? No pork or beef (we buy from a local farmer so I know what goes into it or I buy organic). The other meat we have a lot is venison.
Dr. Phil doesn’t explain why red meats aren’t included on this diet – it could be that he’s following (out of date) advice that red meat is bad for you because of saturated fats.
I only have one comment for the good Doctor……HOW MUCH $$$$ is ENOUGH !!!!
I get pimples on my face what is the cure pls I want to lose 30 pounds please reply
This diet, like many others, claims to improve your overall health. It’s possibly that by avoiding sugars and processed foods (as recommended in this and many other diets) your skin may improve, depending on what is the cause of your pimples.
I wish you all good luck. I have been over 200 lbs, got down to 119 on Akavar, an over the counter pill and did 4 miles of walking each morning at the gym. I am 56 now, and I had lost the weight about 5 years ago. Then, I needed surgery, could not walk. I heard and it worked, that even minimum exercise and the right foods can help you lose weight. I could not walk and stayed on Monster drinks, etc, went from 156 to 108….night time binges and stress binges get me. I wish I could wire my mouth shut! I am looking at all your comments and my goodness, I really hope it works for those of you with willpower:) I am back up there at 125 and hate it. Now, thanks to my bad choices of Monster drinks, energy drinks, my liver and kidneys are bad. I think the Dr Phil lifetime diet is great, after some counseling, I am going to do this. Ha, I had to be locked up in a cabin in Twenty Nine palms with no grocery stores nearby for 3 months. 🙂 I will need a better way <3 Good luck
confused about the Lentil and Wild Rice Saute receipe….is it 1 cup each of cauliflower, carrots, asparagus and onions or a total of 1 cup containing all these vegetables?
Each of the recipes is for one serving only, so I assume it’s a cup of vegetables (an assortment of all these veggies) – otherwise you’d have a whole quart of veggies on 1/3 cup wild rice for one person!
I am just beginning to read this book, so I skipped down to the comment section. I am excited to start this diet after reading all the great comments. I have “dieted” off and on for about 12 yrs now. Lose and then gain it back plus more. I do drink Diet Pepsi everyday, and intend to continue to do so on this diet. Is this really taboo? It is the only habit I have hung on to and really don’t want to give this up as well.
Dr. Phil is pretty definite about saying that you should avoid artificial sweeteners. He doesn’t say why in the book, but in the bibliography he refers to several papers that say that artificial sweeteners (especially in beverages) make you hungry and can actually make you put on weight rather than lose it.
Where can you find Rye flakes and pasta?
and is the pressed garlic sold in a jar ok instead of having to press the bulbs on my own
Try a health food store for rye flakes and pasta, or you can shop for them online (I’ve added links to this page for these searches in Amazon).
Pressed garlic in a jar is probably okay, but check the ingredients in case there’s anything you shouldn’t be eating.
Does anyone know if the app is available in Canada? I just started the book but can’t seem to find the app.
In the US it’s listed as The 2020 Diet by Bird Street Books (the publisher).
Is it ok to use Stevia as a sweetener on this program?
Dr. Phil doesn’t say anything about stevia in this book. He says that you should avoid artificial sweeteners, and have small amounts of real sugar instead. He doesn’t say whether he considers stevia to be an artificial sweetener or not. Stevia is sold as being natural, but there’s quite a bit of processing that goes into taking the sweet stuff from the leaves and putting them in a powder/liquid form; also most brands contain other sweeteners as well and not just stevia.
What cereal would be a good substitute for the shredded wheat? I am gluten intolerant and can not have that kind . also need a substitute for the rye crackers as a lot of the recipes call for them. any ideas would be appreciated ~thanks
Dr. Phil says that if you have problems with gluten, you can substitute rye bread with gluten-free whole-grain bread. He doesn’t directly say what to do with other rye products, but this implies that you could substitute the rye crisps/crackers, rye flakes, and rye pasta with gluten-free whole-grain crisps/crackers, flakes, and pasta.
Hi i live in Ireland i have just started Phase One and i would like to know when Dr Phil talks about a serving of natural none fat yogurt how many ozs is he talking about . also i eat Two Rye Crisp with Lunch could you have them again later with peanut butter for later such with Cod salad or are you allowed to mix any of Phase ONE food recipes. Thanking you
Catherine
The recipes call for a single-serve container of nonfat (0%) vanilla Greek yogurt, made with real sugar not artificial sweetener (this is the only flavor – plain yogurt isn’t listed in the book).
Chobani, Dannon, Oikos and Stonyfield single-serve containers are 5.3 oz (150g), and Fage single-serve containers are 7 oz (200g) – so the serving size should be around that size.
You could include some phase 1 recipes in phase 2, but try to have some variety and not the same foods with every meal.
Hi. I have been on a “diet” for over a year and have been successful in losing over 100 pounds so far. I feel I need a change up so decided to boost my incentive. I have been on the 20/20 for 6 days now and have lost 14 pounds! I am not kidding you! I am on phase 2 now and willing to keep going with this kind of success. Thank you!
Great, good luck with continued success and better health!
is this diet realistic?
Can a person with type 2diabetis use this diet to loose lbs?
Dr. Phil has type 2 diabetes, and he claims that this diet can help lose weight when you have type 2 diabetes.
This is the first “diet” I have ever tried. I started it 6 weeks ago and have lost 10 pounds. My goal is 15. I am 53 years old and found that the pounds had been slowly creeping up on me over the last several years. I like the diet because it has actually taught me how to eat in a healthier way, and to embrace new habits (I already exercise regularly, just didn’t make good food selections). I love the recipes, and like the fact that I don’t have to think about what to eat if I don’t want to. Just make something out of the book and move on. I do cheat on occasion, but I’m smart about my cheats. I also don’t look at some things as a “reward” anymore i.e. chocolate and red wine, because they are not contributing to me reaching my goal. I feel great, don’t get that sleepy feeling after meals, and can fit into a lot of those clothes in a smaller size that I’ve had hanging around in my closet! Good luck to everyone trying this diet. I hope you have success.
Congratulations on your success and feeling healthier, and thanks for letting everybody know about it!
I am 78 years old. In the last 28 months I have lost 33 pounds. However, since Dec.2014 I have been stuck at the 33 lb loss. have purchased your 20/20 diet book and have read most of it. I live in a seniors lode and my meals are prepared foe me. I have access to a microwave and am seeking permission to have a slow>cooker in a place that I can use it. Can you help me with a few recipes that I can make for myself? Thank you.
Congratulations on your weight loss so far!
The only recipes I can find from Dr. Phil on this diet are in the book (and the app) – sorry, I haven’t been able to find any websites or forums with other recipes.
Has anybody else found another resource for recipes for this diet?
how did you loose that much weight,good for you. I need to loose alot,how did you do it
What can I substitute for avocado on 20/20 Diet. Allergic to them
Avocados aren’t listed as a 20/20 food, but they’re listed as a healthy fat. You could try substituting them with another allowed fat or an allowed vegetable plus an allowed fat, although you might have to be inventive in some of the recipes!
please could someone tell me at what point can we start adding limited amount of salt to the diet?
im 24 and am skeptical about having salt free meals for the rest of my life…ive followed the diet without any cheating and proper exercise .to day my day 5 gets over and i will weigh myself tomorrow morning!fingers crossed! but the salt part of the diet isnt clear..so it would be great if someone cleared that doubt for me. thank you!
Dr. Phil says “while some sodium in your diet is important, taking a five-day break from adding extra salt to your food will reduce water retention (think: reduction in belly bloat) and teach your taste buds to appreciate the taste of food instead of the taste of salt.” (p. 97).
Phase 1 avoids salt completely.
The recipes/meal plans for the other phases all call for low-sodium ingredients (which isn’t necessarily the same as zero sodium).
For the lifelong diet, he says to avoid salty foods – it looks like this is the point at which you could start sensibly adding small amounts of salt.
He doesn’t give any guidance on which are the best types of salt.
I purchase the Dr.Phil 2020 Diet Book and got it on E book. How do I go to fine it as I don’t know how,, I do not have a KINDLE HELP
If you don’t have a kindle, you can do 2 different things to read the book – either
– get a free Kindle reading app (to use on a tablet, smartphone, or computer) or
– use the free Cloud Reader (to read it from a browser)
Please check in with Amazon if you have any questions.
getting ready to start the program. I can not eat yogurt. In the book it says substitute milk for yogurt. Is there anything else I can use in the smoothies? Thanks.
The book says that if you’re intolerant to dairy, you can substitute plant-based yogurt or milk, such as almond yogurt or rice milk.
i bought the book .i live in australia been trying to get the APP with fail.am i doing something wrong?
I don’t know whether the app is available in Australia.
In the US it’s listed as The 2020 Diet by Bird Street Books (the publisher).
I found on the first day of this diet I was STARVING but on day 2, got full quite quickly and didn’t get hungry. If I am simply not hungry for the 4th meal of the day, do I have to eat it anyways? This is based on 4 small meals, so with eating only 3, will I be messing up any progress I might make?
Dr. Phil says “when you eat the meals that we’ve created every four hours, you know that your body is getting reasonable portion sizes of important nutrients to fuel you throughout the day. (p. 36). It sounds like he’d suggest to have 4 even smaller meals instead of 3… so it’s possible that having 3 meals instead of 4 might affect your progress.
Where does cabbage fit into this diet? I love the additional crunch when added to a lettuce salad.
Cabbage is a leafy green, so you can use it in phase 2 or phase 3 or the management phase as a vegetable.
I completed the first 3 days with no cheating, however I messed up on Day 4 and 5. Do I restart phase 1 or do i redo those two days and move on to Phase 2? Someone please help.
What do you mean by “messed up”?
You could try restarting phase 1 if you went significantly outside the guidelines (for example if you ate foods that wouldn’t be allowed on phase 3)
Can some of the people that have done this diet tell me which kind/brand of WHEY protein you used?
Im debating on which I should buy?
I’m curious about the reasoning behind eliminating salt. Salt in its natural form (Himalayan or Natural sea salt) is not bad for us, and our bodies need it to function properly, much like our bodies need water. I want to buy this book, but cutting out all salt doesn’t make sense.
Dr. Phil says that eating salt is a learned habit, and salt is a type of “drug.” He points out that processed foods tend to be high in salt.
He quotes papers such as “Americans Consume Too Much Sodium (Salt).” Centers for Disease Control and Prevention, February 24, 2011, and “Shaking the Salt Habit” American Heart Association, April 22, 2013; also “What’s the Difference between Sea Salt and Table Salt?” Mayo Clinic, January 3, 2013 (which says to eat salt in moderation, and that “Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier”) and “Sodium in Diet” National Institutes of Health, June, 2012.
Basically, he’s repeating what’s been said for some time about a lower-salt diet being better for your health.
I bought the e-book en signed in on the app. When i tried to logg in the next day, m password did’nt work, so i asked for a new temporary password, but when having typed in that code i still could’nt logg in. Could you tell me why i can’t logg in? is it because I live in The Netherlands?
I can’t wait to start!!!! I need to lose 30 KG
The password isn’t the same every time… it’s possible that the app doesn’t work in all countries, although that would be frustrating for you. You could try checking with the publisher.
Hie I was just wondering if the book is available on e – books I live in Norway and it is hard to get “english” books
The website lists where you can buy books: http://www.drphil.com/shows/page/2020DietBook.
Some books can be shipped hard copy by Amazon from the USA to other countries, but I don’t see that option for this book.
You could try contacting the publisher, Bird Street Books, to see if they can help.
Just a slight comment…….eggs are NOT dairy!!! Eggs come from chickens or other fowl. Not from cows!!!!
Thanks for your feedback.
You’re correct, eggs don’t come from cows.
“Dairy” is commonly used to cover both milk products and eggs, for example you’ll find eggs in the dairy department of your supermarket.
In the book, the grocery list for “dairy” includes eggs.
I’ve updated the article to say “dairy and eggs” to avoid confusion. Hope that helps.
I know this is just a pet peeve of mine but lots of items are in the dairy section including ready to bake cookies, lunchables for kids, jello ,terrible drinks and many more! What was once the dairy section is now an area filled with chemical and preservatives. Thanks for the response. Jill
Dr phils diet is working for many. my broblem is I need a diet for poor ppl. I have medical issues that keep me from excercize. but my spouse and I both became disabled 09. i had always been active so wheight was never problem. now Im 50 lbs overwht. Pls is there a diet for not eating much. We are limited income and get 108. month foodstamps. I have lost all self esteam and have no social life.
Sorry to hear that. It’s difficult because often the cheapest foods aren’t good for your health. However, many of the foods on this diet can be low cost – e.g. get dried chickpeas or lentils, seasonal or frozen greens.
If you don’t eat much, that might tell your body to go to starvation mode and store fat. Instead, could you bulk up on lower-cost but unrefined foods?
I would like to know what brands of whey are recommended
There aren’t any recommendations in the book for brands of whey protein powder.
Look for pure, unsweetened whey protein powder.
Someone asked the question about the whether or not the app is available in Canada. Is it?
Has anyone been able to get the app in Canada?
I live in Montreal and I have the app on my Iphone.
I will be getting this book today! I need to do something I cannot take this weight gain, my knees are in bad shape and I know the weight isn’t helping. I just hope this works for real and isn’t like all the other diets I have tried and failed in the past!
What do you have for a snack in Phase 1?
Snacks for phase 1 are listed on page 102. They include: peanut butter and dried plums on rye crackers; roasted chickpeas on apple; homemade spinach hummus; raisins and almonds; tofu with walnuts and raisins on rye crisps.
I am a breast cancer survivor and I have been on Tamoxifen for the past 5 years. I was told by my doctor that he would like for me to be on it for another 5 years. Tamoxifen is a weight gainer for me. I have struggled with losing weight the last 5 years. I gained over 50 pounds from chemo treatments and steroids. And I was overweight prior to cancer by 50 pounds so I have 100 pounds to lose, or 90 pounds as my doctor has told me what weight her would like for me to be at. My question is, will this diet work with my Tamoxifen? Is there any supplements that I need to take (I most likely will not be able to as most of them counter act with my Tamoxifen). Do any of the foods contain large amounts of Soy as I have been told that I need to avoid Soy products due to the hormones as my cancer was hormone base. Thanks for all your help.
The book doesn’t give any details on specific drugs and how they interface with the diet, or any supplements you should take with specific drugs.
The only recommended food in this diet that contains soy is tofu – it’s one of the 20/20 foods. However, Dr. Phil offers substitutes for many of the 20/20 foods – in place of tofu, he says you can have eggs or a lean protein source such as chicken breast or chickpeas.
The book generally recommends whole foods (rather than processed foods, which are only allowed in “sensible splurges”), so you’d be less likely to be exposed to soy, which is present in many processed foods.
I hope that helps, and good luck staying cancer-free.
I bought the audio version and Dr Phil gave a website to download the recipes and other paperwork. I can’t get it to download. Does anyone know how to get it?
I have this book, but, would like to find a grocery shopping list to print out for easier shopping versus having to copy it from the book itself? Has anyone found this anywhere? I hope it exists, will make shopping much easier!
It would be amazing if you could choose your meals and it would generate a grocery list for you
Hi Penny,
I’m on Phase 3 of the diet. On most days I don’t have time to cook brown rice(20 minutes). Brown Rice is not very tasty if I make it ahead. Do you know if I can substitute a rye crisp for brown rice or wild rice in the phase 3 recipes. Rye crisps are fast and easy and I like them. Thank you for any advice you can give me on this matter.
Hi Nancy,
You could probably substitute rye crisps for brown rice occasionally, as rye is a 20/20 food that’s encouraged.
However, you should probably be getting a bit of variety in what you eat, which is part of the reason for having more variety in phase 3.
Have you tried freezing cooked brown rice, instead of refrigerating it? It might last longer.
can I eat broccoli in all three phases?
Broccoli is actually only listed in phase 3.
I am on my 3rd attempt at this diet. Cannot seem to get through phase 1 because I get extremely bored as I am limited to only a few of the recipes. I cannot eat mustard….is there a substitution for the mustard?
The book doesn’t suggest a substitute for mustard. I wonder whether horseradish might be an alternative as it’s also a little spicy.
Alternatively, you could just try skipping the mustard in recipes that contain it.
Penny, I have knee problems and my friend has problems with her feet we both have been enjoying doing atkins for 3 months for me 2.5 for her she’s lost 10 lbs me none we are desperate to get healthier and have the willpower we call each other daily as diet/ lifestyle change buddies we can stick with it but my question is are there exercises for people with special needs in the book or available online? I’m wanting to buy the book but need to know this answer tia
The book has a whole chapter on exercise “The 30-Second Burn Burst Exercise Program”, however most of them assume you don’t have foot or knee problems.
Have you tried pilates? I’ve had ankle problems in the past and wasn’t able to walk well but could do a lot of mat pilates – it can actually be quite intense without the need to be on your feet.
This is the first diet that I have tried and actually lost weight. I’m still in phase two but lost 5 pounds after 7 days and 1 1/2 inches off my waist.
Hi!I’m breastfeeding my baby, can I be on this diet?
Hi!
The book doesn’t mention breastfeeding.
Your child is relying on your milk for nutrition; if you’re not providing enough milk or if your milk doesn’t have all the nutrients it should, that could be harmful to the child. You need to make sure you’re getting a full range of nutrition to pass on to your baby – and phase 1 (especially) and phase 2 of this diet are a bit restrictive.
Perhaps while you’re still breastfeeding you could follow the recommendations for the management phase – that would involve avoiding a number of foods that are generally considered bad for you (such as processed foods, fast food, white flour, sugars, and artificial sweeteners) and eating healthy foods – although you might need a bit more fat than recommended in the management phase as that might help in your milk production.
Would that work for you?
Hello Penny Hammond. I’m 27 5f2 260 pounds and really want to lose weight. I have never really exercise Dont know where to start with the whole diet and exercise thing. If I was to buy this book will it be a big help and a new start of this journey for me.
Hi Angel,
There are so many diet books and programs out there, it’s easy to get overwhelmed. For some people the important thing is the diet itself, for others it’s trusting the person who brings them the diet. Could you borrow the book from the library to see how you feel about it, or have a look through it at a bookstore, and then buy it if you feel comfortable with it?
wwould like to look through the book
You can look through the whole book at a bookstore, or borrow it from a library. You can also look through the beginning of the book by going to The 20/20 Diet on Amazon and clicking on the photo to “look inside” (note this only works on the full website version, not the mobile version).
I’m on phase 3 and I don’t care for some of the dinner recipes. Can I eat from phase one or two dinner plan during phase three?
You could probably do that occasionally, but remember that you’re supposed to be having a variety of foods in phase 3, and you don’t want to get bored with having the same meal over and over.
If your extremely over weight like 200 lbs over weight do you do the phases like book says or do you say on stage one longer. To lose so many pounds or a certain lenght of time.
Dr. Phil asks you to do all the phases for the number of days suggested, then repeat the whole cycle (phases 1-3 over a 30-day period, then phases 1-3 over the next 30-day period, etc.) until you have reached your goal weight.
Don’t stay on stage 1 for longer – it’s very restrictive and won’t help you learn good habits.
I’ve read the book and don’t understand how the 20 days work. I understand the 5 days for each 0f phases 1 and 2 and 10 days for 3 and 4 together. But since there are 7 days in each week, do we go the 5 days, then on the 6th day continue on the next phase? That would only be 20. Thirty days is stated in the book. Please explain. Thanks.
There are 30 days in each cycle. Don’t think in terms of the day number of the week, you’re counting days since you started the diet.
On days 1-5, follow the guidelines in phase 1, Boost (5 days)
On days 6-10, follow the guidelines in phase 2, Sustain (5 days)
On days 11-30, follow the guidelines in phase 3, Attain (20 days)
5+5+20=30.
Does that make sense?
I just seen Dr Phil’s episode today about the 20/20 Diet. So my question is , Is this another fad diet? Is it doable life long & for incorporating into my family?
Thanks
Let’s break it down into the weight-loss part and the maintenance part.
During the weight-loss part of the diet, there are some unusual guidelines that seem a bit faddish, e.g. focus on 20 specific “20/20 Foods”. If these foods resonate with the person following the diet, it’s more likely to succeed.
Then, in the maintenance part of the diet, the guidelines are more standard – see http://www.chewfo.com/diets/the-20-20-diet-by-dr-phil-mcgraw-food-list-what-to-eat-and-foods-to-avoid/#management. The main difference between this and other diets is that, even long-term, you’re encouraged to have at least 2 of the “20/20 Foods” in each meal.
I don’t drink coffee but drink diet coke. If I can’t drink diet coke, won’t experience major caffeine withdrawals? I’m dreading that horrible headache!
Yeah, you’re going to get caffeine withdrawals… but it should be one time only, then you’ll probably feel a lot more clear-headed afterwards.
You can get through it, be strong!
Would you please add me to your Facebook group. I am on phase 3 for my first round. I have the book and the kindle version. But I need more and this website has encouraged me. Could really use a support group
There are a few different Facebook groups I found doing a search in FB – find the group then click Join Group.
20/20 Diet Program by Dr. Phil Support Group – https://www.facebook.com/groups/2020ProgramDr.PhilDiet/
Dr. Phil’s diet 20/20 support group! YES, WE CAN!!!!! https://www.facebook.com/groups/1530662183884888/
Dr. Phil The 20/20 Diet Support Group https://www.facebook.com/groups/1521585691452258/
Hope one of them works for you!
I already know that this isn’t the book for me. The advice on food choices still focuses on low-fat products and avoidance of red meat. My body responds better to lower carb and high-fat (except trans fat) foods. Red meat and fat are not evil.
Great article. Thanks
Is this unavailable for iPad? I see a 20/20 diet app but it is $2.99 (which I don’t mind paying), and it isn’t authored by Dr. Phil. I think it’s a Vietnamese name.
The version you can get on your phone is The 2020 Diet by Bird St. Books – it’s a free app by the publisher of Dr. Phil’s book.
The version on the iPad “20/20 Diet for Your Life” by Thang Nguyen doesn’t look like it’s associated with Dr. Phil. Perhaps it was written by somebody who saw that there was a gap in the market and wrote the app to fill that gap – there’s a cost to that app. I haven’t had a look at it to see whether it matches the guidelines in the book.
I am going to start this diet in hopes of losing weight and feeling healthier. I am a two time cancer survivor (colon and breast cancer). So 2015 was a very rough year for me. The medicine I am taking for the next 10 years has caused me to gain wait and always be hungry, but I’m determined to lose the weight. Wish me luck!!
Good luck; I hope you feel healthier!
Will be praying with you Karen to succeed. God Bless You and Happy New Year, 2016
Is honey ever allowed? Also, my husband and I both cannot handle eating fish. Will we lose the weight eating chicken breasts and/or pork tenderloin instead?
The only time Dr. Phil mentions honey is the restaurant guidelines in chapter 9, Phase 3: The 20-Day Attain – there’s a tiny amount in the Protein Bistro Box from Starbucks, which contains honey peanut butter spread.
His guidelines and recipes for the 3 phases don’t include any sweeteners (natural or artificial), so you should probably avoid it in the 3 phases.
For lifetime maintenance, he says you can have sugars in very small amounts on sensible splurges only.
In phase 1, the protein options are: chickpeas / garbanzo beans, lentils, yogurt (especially Greek yogurt), eggs, cod, tofu, and whey powder. If you don’t eat fish, you can substitute with chicken breast.
In phase 2, the protein options are: chickpeas / garbanzo beans, lentils, black beans, yogurt (especially Greek yogurt), eggs, cod, tuna, chicken breast, tofu, and whey powder. If you don’t eat fish you’ve got plenty of other proteins to choose from – have a variety of different proteins.
In phase 3, the protein options are: chickpeas / garbanzo beans, lentils, black beans, cannellini beans, yogurt (especially Greek yogurt), eggs, cod, salmon, shrimp, tuna (chunk light, canned in water), chicken breast (skinless), extra lean ground turkey, turkey breast (oven roasted, skinless), tofu, and whey powder. Again, if you don’t eat fish you’ve got plenty of other proteins to choose from – have a variety of different proteins.
The book doesn’t recommend meat during the diet, so pork would be out during the 3 phases.
Well, I bought Dr. Phil’s book 20/20 about a year ago. I picked it up from time to time, read a little, put it down. Then pick it back up and put it down. Over 50 years now I have tried every diet that you could think of. I would lose weight, of course never reaching my goal before I would start back eating the wrong things, then the weight would come back. I would get discouraged and hate myself every time.
Really and truly I don’t need a reason to eat! I eat when I am sad and I eat when I am glad! When I was growing up my Mom would cook the best meals. Fresh peas, cornbread, fried chicken, cream corn and ice tea. She was a great cook. We never went hungry and really could eat all we want. I feel I have “Fat” Genes! My Momma went to be with the Lord this past July 30, 2015 and I miss her terribly.
I have been married 48 1/2 years (to the same man), Praise the Lord! I am still “Fat”, weigh 295 pounds. So God and I have been talking and I have picked 20/20 back up again in this last week. Reading it constantly, getting a feel of how it is suppose to work.
Heck, I have even in the last two days bot my “20” items together, ready to begin this “Journey”, January 2, 2016. Ready to see where it leads me. I like the idea that the meals are there for you to choose from. Makes the decisions easier. Now as to whether it work, I am thinking positive.
I like to “Journal” , to write down what I eat and even put little sayings in to encourage me all the way. I am determined to make it on this program, to see a year from now what I will look like. I am so ready to be healthier. I do have some health issues that I take medication for and would love to be able to get off “all” medicines. I have been diagnosed with “High Blood Pressure”, “Mixed Connective Tissue Disorder”, “Acid Ref, “Chronic Rosacea” (which is included in the mixed connective tissue disorder)! I know with God’s help and Dr. Phil’s help, I can be a better person.
So, Dr. Phil, here I come, ready and willing to do what ever it takes to look better, feel better and who knows, might even be a “Spokesperson” for your 20/20 Diet like the two young ladies you have been having on your show that you are following their progress. Anything is possible, “Dreams” do come true.
I may, Dr. Phil, send you my “Journals” as I complete them for you to see my progress. I am just a “Southern” Girl from around the “Selma Alabama” area and you may not be interested in my progress. Even so, I am going to believe in my heart that you are and continue down the road to success.
So here’s to “ME”! 2016 HERE I COME! Not gonna say ready or not, because I AM READY!
Thanks for reading this and pray with me that I succeed. God Bless You Dr. Phil. Happy New Year to you and Robin!+
Is there a reason why Dr. Phil only specifies three types of Apple to choose from, i.e. Red delicious, golden delicious and Granny Smith?
In the grocery list Appendix A, Dr. Phil says “Apples, small (about 2 3/4″), your choice (Red Delicious, Golden Delicious, Granny Smith, etc.)”
He’s not saying you should eat those types – he’s just giving some examples of types of apples. He says in the grocery list that it’s your choice, so you can choose the variety you want, any type of apple.
Can I continue to eat any phase 1 recipes into phase 2 and 3? And the same for phase 2 recipes in phase 3. Thanks, j
There isn’t anything in the book saying you can’t. For the Management phase, Dr. Phil says “Just don’t select Phase 1 meals during the Management Phase— those were designed specifically for the initial part of this plan. You are no longer in that phase.” (p. 164) – so it’s not exactly clear whether phase 1 meals could be used for phases 2 and 3.
You’re supposed to get variety into your diet in phases 2 and 3, so try to minimize repeating what you’ve already been eating in previous phases.
Is this diet safe for me while I’m breadt feeding?
The book doesn’t mention breastfeeding.
Your child is relying on your milk for nutrition; if you’re not providing enough milk or if your milk doesn’t have all the nutrients it should, that could be harmful to the child. You need to make sure you’re getting a full range of nutrition to pass on to your baby – and phase 1 (especially) and phase 2 of this diet are a bit restrictive.
Perhaps while you’re still breastfeeding you could follow the recommendations for the management phase – that would involve avoiding a number of foods that are generally considered bad for you (such as processed foods, fast food, white flour, sugars, and artificial sweeteners) and eating healthy foods – although you might need a bit more fat than recommended in the management phase as that might help in your milk production.
I’ve started this 20/20 diet on Wednesday so far so good didn’t think I would like the food because I have never eaten like this in my life. I’m looking for the support group, any ideas as to where that is on the web?
There are 3 support groups on Facebook that have quite a few members:
– Dr. Phil’s diet 20/20 support group! YES, WE CAN!!!!! https://www.facebook.com/groups/1530662183884888/
– 20/20 Diet Program by Dr. Phil Support Group https://www.facebook.com/groups/2020ProgramDr.PhilDiet/
– Dr. Phil The 20/20 Diet Support Group https://www.facebook.com/groups/1521585691452258/
When I put my measurements in and save I can’t find them again to compare can anyone tell me how I can find it and track it on the app
You can see the measurements you put in by going to Settings and then selecting Measurements.
I don’t see a way for this app to track how your weight changes over time – there are many other apps that can help with that.
How much water should you consume daily while doing the diet, if you are 5′ 160lb?
Are you allowed to drink liquid can drinks like “Boost” for protein?
Dr. Phil doesn’t say anything in the book about having a different amount of water depending on your height and weight. He asks you to drink 16 ounces (2 cups) of water or green tea with each meal; that’s 8 cups total per day.
Can you have sea scallops on the 20 20 diet?
I have ordered my book and it is back ordered. Still waiting. So I started on my own
Not really sure what I can eat
Other seafood options are listed in the book – salmon, shrimp, tuna (chunk light, canned in water) – so presumably sea scallops would be okay, as the only restriction given on seafood is that it should be low-mercury.
If a recipe calls for an ingredient I do not like can I eliminate. Can I have two smoothies per day and how much whey should I eat per day? Can I have almonds and raisins for my snack every day. Where is the best place to purchase unsweetened whey?
If it’s a 20-20 ingredient, take care before you eliminate it, and look at the substitutions to see if there’s something else you can use in its place to still have some benefits.
I don’t see anywhere saying you can’t have 2 smoothies per day. Make sure they’re suitable for the phase you’re on. And don’t have the same smoothie all the time – have some variety.
There aren’t any limits on how much whey powder you can have, but again as you’re supposed to eat different foods so probably best only to have it in smoothies, in the quantities given in the recipes.
You can look for unsweetened whey powder online, or at vitamin stores, health food stores, or even in some supermarkets.
You should probably vary your snacks, so you get the nutritional punch from a variety of different foods.
I recently changed phones and am now unable to access my 20/20 app. I click “Forgot my password” but the message I receive tells me to go to my email to retrieve my password. I do not receive anything in my email. Can you help me?
Ooh that’s frustrating, sorry to hear that. I’m afraid that I can’t help you with it. You could try contacting the publisher, Bird Street Books, as they publish the app, but I don’t know how responsive they’ll be. You could also try registering again, and getting a new password.
This is another ‘trendy diet’
You want something that actually works? Eat PALEO
It’s a lifestyle. Meaning you don’t do it for a month and quit just to regain it all back.
20/20 sounds like a poor diet, fish and tofu? You shouldn’t be eating a lot of soy in the first place.
And as women you should be going with a pea protein not whey.
Take it from someone with PCOS who gained 60 pounds in a year from a disorder and could not lose a single pound eating single portions, I did the raw juice diet and lost 15 pounds.
Only to regain it back later, the time it takes me to lose one pound with my condition takes a woman without my condition same time to lose 10 pounds.
I have been on paleo for over a month now and I am down 15 pounds.
I have no cravings, I don’t feel tired during the day anymore, I’m rarely hungry, I feel GREAT.
I suggest it to everyone because it’s really how we were meant to live.
Meats, seafood, nuts,seeds,fruits and vegetables. Fatty meats are even encouraged!
Don’t starve , eat natural.
Paleo.
Is there anywhere to get information on where to buy the foods? understand I probably need to order some online. But … Nonfat yogurt with sugar (no substitutes)… I can’t find any brands that meet that requirement. Any insight on that or some of the other 20 foods?
Thanks
Look for nonfat yogurt, then look at the ingredients to check that the only sweetener is sugar or a natural sugar (not artificial sweetener).
Examples include:
Chobani (sugar is Evaporated Cane Juice, plus in some cases Maple Syrup or Honey)
Stoneyfield Greek (sugar is Organic Cane Sugar)
For the other 20 foods, most can be bought in any supermarket, but some can be bought online – in the page about there are links to some of the ingredients that may be a little harder to find in the supermarket.
Hi I would like to know if you are breastfeeding can I eat the man portion. Can some one please give me advice. I was so hungry doing the first 5 days. I also do T25 work out. Thanks
The book doesn’t mention breastfeeding.
Your child is relying on your milk for nutrition; if you’re not providing enough milk or if your milk doesn’t have all the nutrients it should, that could be harmful to the child. You need to make sure you’re getting a full range of nutrition to pass on to your baby – and phase 1 (especially) and phase 2 of this diet are a bit restrictive.
Perhaps while you’re still breastfeeding you could follow the recommendations for the management phase – that would involve avoiding a number of foods that are generally considered bad for you (such as processed foods, fast food, white flour, sugars, and artificial sweeteners) and eating healthy foods – although you might need a bit more fat than recommended in the management phase as that might help in your milk production.
Would that work for you?
I just finished the first 5 days. I have lost 6 lbs. I only needed to lose about 10 as well. I have never lost this much weight in 5 days and I’m almost NEVER hungry. The last time I dieted it took me 2 months to lose 10 lbs on a 1200 calorie or less diet. This one I believe is around 1200/day as well. The combo of foods I guess is what is doing it.
Great! Good luck on the rest of your journey to get healthier.
I have lost 45# in 98 days check out our Facebook page. https://www.facebook.com/groups/1426461064347168/?pnref=story
Can you get the book in lreland
I had a look around online and found that it’s available as an ebook from Easons http://www.easons.com/search/go#w=phil%20mcgraw%2020/20%20diet
You could try contacting the publisher, Bird Street Books, if you have questions.
Very informative interesting
Can’t reset password on 20/20 diet app when I click on link sent by email it tell me 404 error very frustrating please help
See if you need to update to the latest version. You can write a review of the app on iTunes or Google Play (whichever version you downloaded) to let them know you’re having issues – they provide new versions with bug fixes and probably want to make sure that the app works. You can also try sending a request to this email address, which is listed on the Google Play page – birdstreetbooks1@gmail.com.
I can tell you that I”d fail on this diet too. I loathe most vegetables. I also hate fish and most nuts, except for macadamia nuts and cashews. So I’m done before I start. Somehow, I knew it would come this.
I am wondering if there is a comparable substitute for Cod? I have done online searches and it is very expensive. Does Dr Phil recommend another fish I could use instead?
The book doesn’t give an alternative fish. It lists alternatives in case you have allergies – it says if you’re allergic to fish you can have chicken breast or other lean protein sources instead. So you could try that instead, or just pick another fish that works for you (although it may not have quite the same benefits).
If there’s a Trader Joe’s near you, they have frozen cod, sometimes in small pieces (at a very reasonable price).
According to your word you are doing a lot of walking and exercising. You are, most likely, losing fat but gaining muscle (which burns fat, ya!). Muscle weighs more than fat so that is why you are not seeing such large numbers! Keep up your good work.
Dr. Phil mentions in the book that the artificial sweeteners can cause you to feel hungry.
I love this diet. I started on Nov. 30 2015 and got down 20lbs by early-mid February (without following the exercise plan). I’ve just been maintaining since then. I still need to lose an additional 15lbs to hit my goal, so my plan is to go back to phase 1 and dig in to the exercise portion.
It’s a great diet and super simple.
I really need to lose 25pounds,,,but I have a question, I cannot eat very much green Veggies because of my blood thinner…What could I sub for this…?
One of the blood thinner medication companies has a page that shows you which foods are high in vitamin K – http://www.coumadin.com/pdf/Foods_With_VitaminK.pdf.
The NIH has guidelines for this drug and vitamin K: http://ods.od.nih.gov/pubs/factsheets/coumadin1.pdf – they say you should keep vitamin K consistent within a certain range while on Warfarin/coumadin, not avoid it completely, and make sure you have a consistent amount. It suggests that you limit foods “moderately high” in vitamin K to 3 servings per day – there’s a table of these, and each serving is about 1 cup of raw vegetables.
These show that raw vegetables are a lot lower in vitamin K than cooked ones. You can eat most of the raw leafy green vegetables recommended on this diet raw, instead of cooked.
So you might be able to follow the diet – for each recipe, check that you’re eating vitamin K foods within the limited range.
Check with your doctor to make sure this is okay.
Can pecans be substituted for walnuts in Stage 1? I have a pecan tree and walnuts are expensive.
Pecans aren’t actually mentioned at all in the book. They’re somewhat similar to walnuts in appearance, but don’t have the bitterness/intensity of walnuts, so they might not be as potent. Maybe substitute some of the time, and make sure you’re having a wide variety of the 20/20 foods.
My husband and I have been on this diet for 14 days now and it has been very successful for both of us thus far. I’ve lost 9 lbs and my husband has lost 11. The first week (Phase 1) started out relatively painless, but I started to suffer withdrawal symptoms (irritability) about mid-week. I don’t really care for dark leafy greens (I’m from the South) unless they’re cooked tender with some sort of meat (pork, smoked turkey) and sprinkled with vinegar – however, I found that the lemon juice really helped to mask the flavor.
Week-two (Phase II) was much easier, adding more foods and condiments to the mix. Thank God. We did eat out on Phase II due to the July 4th holiday – so you could say we cheated…but we still ate foods that were one the diet. I had rotisserie chicken, a dry baked potato and salad with vinegar. Despite that – we have still lost weight. This is the first diet that has been successful for me. I tried WW, but soon realized that I needed more restriction and discipline than that plan allows.
This is a no-fail diet. I’ve rarely exercised – only 5 times. 2- 15 minute workouts doing light aerobics and 3 – 10 minute walks at 2.0 mph on the treadmill. Didn’t break much sweat.
The recipes that contain ingredients I like (hate tofu but sub’d for boneless skinless 3 oz. chicken breast) are delicious and since I love to cook – with just slight modifications using ingredients from the diet – we both have enjoyed the cuisine. I still have 60 lbs to lose, but this has given me hope. I feel better, my clothes fit much better and I even find myself not craving a Coke…which is for me a big deal. My husband and I both have better energy levels (I’m 52 and he’s 70).
I hope that anyone interested will give it a go. It’s worth every bit of the effort.
Thanks for letting us know it’s gone so well for you! Good luck with continued success.
I just finished reading the book and excited to start the 20/20 plan. I found out that rye crisp crackers are o longer available. What is your suggestion for replacement? Is rye bread acceptable.?
The book lists these foods for rye: Whole-grain rye products (such as rye crackers, rye flakes, and rye bread). So make sure the rye bread is whole grain!
If you like rye crackers, you can also try to get them online, as they store pretty well (and hopefully they won’t arrive too broken)
I’m in Canada and I have the app. Use it every day and love it!😊
Would you please tell me why you aren’t allowed red meat!
The book doesn’t necessarily explicitly say you shouldn’t eat it, but it’s not included in the lists of foods to eat. Only white meats (and seafood, dairy, eggs, and vegetable protein) are listed as proteins allowed on this diet.
I will complete the 30 days tomorrow. I am excited to share that I have lost 19.5 pounds in just 30 days! better yet my blood pressure is so much lower. I am looking forward to visiting my doctor in the next month if my blood pressure continues to stay low. Maybe I can reduce my prescriptions, be healthier, and save money! I have anther 20-25 pounds to go and know the pace will slow down. I know usually 2 pounds a week is a good average. I miss my chocolate and beef!!!!
Congratulations! I hope the doctor visit went well and they were impressed and reduced your prescriptions.
I am in Canada, I have the app on my Samsung Galaxy tablet, found it in Google Play.
Having great success on this diet, I was beginning to think there was a medical reason for not losing weight, thank you Dr Phil. My questions is about rye crisps, what exactly are they? I am from Canada but do shop in the U.S. I have been eating a gluten free multigrain bread instead of rye, but some rye crisps would be nice. Thanks again.
Do a search for Ryvita, Wasa Crispbreads, or Finn Crisp. You can also click on the links in the food list above to get to Amazon pages for the foods. Hope that helps.
Okay I am thrilled and convinced that this is the way to eat and live well. I was diagnosed with Temporal Arteritis, an was prescribed 80 mg of prednisone. I wasn’t skinny and certainly didn’t want to gain more weight . I grabbed the book I was curious about and within days I stocked food pantry, and “YEP”, began fulltime meal prep!!. In 3 months I lost 30 lbs instead of gaining 30 more from the steroids. I have lots to learn and I don’t want to obsess forever but I will continue to follow as well as I can and learn as I go. Those first 3 months I didn’t touch a toothpick that wasn’t mentioned and man the weight fell off!! I shocked myself and my doctors.
It was not a pleasant diagnosis but this food plan saved my sanity and gave me hope at handling my situation. It was amazing..is amazing and I am not concerned about the binge and deprivation modes people experience .It is definitely work abut worth it.
Thanks for your story; so glad you’re feeling healthy and steady!
My husband and I (69 & 63 respectively)each lost 30+ lbs and many inches on this diet almost 1 year ago. I wanted to take off the menopause lbs and did not want to be a middle-aged fat person. Its healthy and tasty with no junk frozen diet food/supplements/bars. It is a great plan and we truly have never felt better. I don’t see this as a diet. Its a lifestyle change. Be prepared to put in the effort of frequent shopping for fresh foods and meal prep. Its not a plan for lazy people but its worth it. We are going to reboot the system after the holidays to take off the few lbs we gained indulging in some cookies, wine and treats and we’re both looking forward to the discipline of the eating plan given the fantastic results. Good luck!
How wonderful! I hope you have success re-introducing the plan this year.
What can I eat in a restaurant on phase 1
It would be pretty tough to eat in a restaurant in phase 1.
Does anyone have any ideas?
I eat eggs, milk and milk products and legumes as protein source. As I don’t eat meat and fish and rely heavily on legumes only, will it be suitable diet for me if not can you suggest me some other
Are you just trying to lose weight, or is there a specific health factor you’d like to address as well? Do you have any other restrictions?