Dieting Information, Weight Loss Programs and Diet Pills

Dr. Phil Diet

This diet by TV psychologist Dr. Phil McGraw promises to free you from your weight loss struggles with seven strategies: Believe you'll succeed, don't look to food to solve your emotional pain, free your environment from trigger foods and reminders to eat, establish a new relationship with food, choose foods that produce and reinforce lasting weight loss, prioritize exercise, and surround yourself with people who support your efforts.

It's no surprise, of course, that the bulk of the psychologist's approach focuses on changing the way you think about yourself, dieting, food and your health. To accomplish that, there are various quizzes throughout the book to determine your current thought and behavioral patterns to understand how they contribute to your weight. Once you've figured out where you stand, Dr. Phil leads you through the steps you need to take to implement changes.

But it's not just all psychology; physical activity and healthier eating are also part of the plan. Dr. Phil separates food into two categories: high-response, high-yield foods versus low-response, low-yield foods. Essentially, this means choosing low-calorie, nutrient-dense foods over high-calorie, low-nutrient foods. He provides serving recommendations and food lists to help you create the three daily meals and two snacks he recommends.

Drawing from his years of experience counseling overweight individuals, Dr. Phil's Ultimate Weight Loss Solution is loaded with behavioral modifications. While none of his strategies are particularly new, they are sensible and effective. For instance, he advises replacing negative self-talk with positive internal dialog, clearing your pantry of trigger foods that tempt you to overeat, and scheduling non food-related activities during times of the day when you're most tempted to overeat.

Some of his nutritional advice, though, raises red flags. After all, Dr. Phil is a psychologist, not a nutrition expert. Take, for example, his claim that crispy foods with sharp edges like taco or tortilla chips aren't only unhealthy but they can also lacerate your throat, which is another reason you shouldn't eat them. Most nutrition experts would undoubtedly call this nonsense.

To his credit, though, the foods he classifies as high-response, high-yield foods are mainly nutritious picks. He even discusses portions, advising you to split your plate into four quadrants and fill one section with protein, another with a starch and the last two with vegetables or a vegetable and fruit. Of course, why he uses such confusing language to differentiate the good foods from bad foods isn't clear, for aren't terms that any dietitian or nutritionist use and appear to be his own creations.

The most troubling part of his plan concerns his advice about supplements. For people who are what he calls weight-loss resistant, which means you're unable to lose weight despite continuous diet attempts and a regular exercise program, he recommends 13 supplements that he claims aid in weight loss. He even suggests supplements based on figure -- specific supplements are suggested for people with pear-shaped bodies while others are for people with apple-shaped bodies. This advice, though, is simply not credible and isn't backed by research, which may be why it's received harsh criticism from organizations like the Center for Science in the Public Interest.

Is the diet healthy?

Yes and no. The behavioral modification strategies hold merit and may be worth incorporating into your life. And while the basic meal plan does focus on mainly healthy food choices and offers worthy advice about portion control, Dr. Phil's advice on supplements is so questionable that it overshadows the few good points, making it sound like quackery.

What do the experts say?

"Dr. Phil's background as a psychologist equips him to guide people in making behavioral changes and modifying their lives to be healthier," says Lisa Dorfman, R.D., national spokesperson for the American Dietetic Association and an adjunct professor of nutrition at the University of Miami. "That being said, though, I'm worried that his advice for dealing with complicated emotional, eating and family issues is too simple and without proper supervision, could lead to dietary disaster." When it comes to nutrition, Dorfman says he's not qualified: "Although most of his food choices are healthy, he doesn't have the nutritional expertise to design a dietary program that's adequate in calories and nutrients for weight loss." Her nutritional analysis found that followers consume about 1,400 calories a day on his plan, which may be too low for some, especially those who exercise daily. Depending on the foods you choose, the diet may also be high in cholesterol and deficient in certain nutrients like magnesium, potassium, iron and vitamin K. And Dorfman says the advice about supplements is inaccurate, for there's no scientific evidence that the ingredients in the supplements will help you lose weight.

Who should consider Dr. Phil's diet?

Fans of Dr. Phil and people who are looking for guidelines for making lifestyle and behavioral choices could benefit. But if you're looking for weight loss information from a credible diet source, you should look elsewhere.

Bottom Line

If you love Dr. Phil, then adopt the behavioral strategies, and by all means, make exercise part of your daily routine. But skip the diet and nutrition information. You'll find higher-quality eating plans -- and from much more credible sources -- than what Dr. Phil is offering.

Checklist

Dr. Phil Diet Books
The Ultimate Weight Solution Food Guide	The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom