What is Dr. Nowzaradan (1200 calorie) Diet Plan ?

Dr. Nowzaradan diet plan is a weight loss program created by the same person Dr. Nowzaradan. He is a general and vascular surgeon who rose to fame because of his participation in the TLC show, “My 600-Lb Life.

He works with severely obese people and creates a diet and exercise plan along with surgical procedures to make sure the patient will be able to achieve the desired weight target. Among the surgical procedures he performed are lap band system, Roux-en Y gastric bypass, revision surgery, and gastric sleeve.

Dr. Nowzaradan stressed the importance of restricting the caloric intake to only 1200 a day. However, for the diet plan to work, it takes more than just calorie counting. It includes a long list of foods to avoid. ^{(1, 2, and 3)}

(Dr. Nowzaradan is the star of the TLC show My 600-Lb Life.)

What foods to avoid as per Dr. Nowzaradan diet plan?

You need to avoid foods that contain any form of sugar such as:

• Desserts like cakes and pies
• Sweeteners like syrup, honey, and molasses
• Beverages containing sugar such as soda and energy drink

Foods high in carbohydrates should be eliminated too such as:

• Rice
• Potatoes
• Chip cereal
• Meal supplements
• Bread
• Tortillas ⁽⁴⁾

Fruits high in sugar and carbohydrates should be cleared from your diet such as:

• Bananas
• Watermelon
• Cantaloupe
• Dried fruit
• Candied fruit
• Jams
• Jellies
• Fruit juice like orange, cranberry, and grape juice ^{(4, 5)}

Now, let us closely examine the content of Dr. Nowzaradan diet plan. According to this particular diet plan, you need to restrict your calorie intake to 1200 calories a day. There are eight food groups you need to keep in mind. Seven food groups you need to incorporate in your diet and one food group should be completely avoided.

The diet is a bit confusing because of the numerous number of food groups when in fact, there are only four food groups. The other four group pertains to the actual nutrients you make when consuming a particular set of meal.

According to Dr. Nowzaradan diet plan, these four groups should be incorporated in your diet. However, there are a few important things to keep in mind so as to maximize the weight loss process. ^{(5, 6, and 7)}

(Dr. Nowzaradan stressed the importance of limiting the intake of calorie to 1200 a day.)

(Food groups to focus on when on Dr. Nowzaradan diet plan.)

Food Groups

#1 – Fruits and vegetables

• Five to nine servings of fruits and vegetables should be consumed in a day
• Fruits and vegetables to include in your diet are:
  • Sweet potatoes
  • Carrots
  • Apples
  • Peas
  • Oranges
  • Green and leafy vegetables. ⁽⁷⁾

#2 – Meat

• Low-fat meat and other protein sources are essential parts of the diet plan. You should incorporate various sources of protein.
• Focus on eating protein that has a few saturated fat contents.
• Increase your intake of protein that is rich in omega-3 fatty acid such as fish and seafood.
• Protein sources like nuts, dry beans, and edible seeds should be included too.
• Women should consume at least 4 to 6 ounces of protein sources in a day.
• Men should consume at least 6 to 8 ounces of protein sources in a day. ^{(7, 8)}

#3 – Grains

• Men should consume at least 6 to 7 ounces of grains in a day.
• Women should consume at least 5 to 6 ounces of grains in a day.
• Whole grains are an integral part of Dr. Nowzaradan diet plan. At least three servings of whole grain should be consumed in a day.
• Whole grains to include in the diet are:
  • Brown rice
  • Bread and pasta made from whole grain
  • Oatmeal
  • Buckwheat
  • Quinoa
  • Wild rice
  • Amaranth ^{(8, 9)}

#4 – Dairy Products

• Dairy products are a great source of calcium, which is needed by the body for healthy bone structures.
• According to Dr. Nowzaradan diet plan, a person should consume at least 3 cups of dairy products in a day. The best choices are non-fat and low-fat dairy products.
• If you don’t like eating dairy products, then at least consume dairy-alternatives such as tofu and sardines.
• Examples of dairy products are:
  • Milk
  • Cheese
  • Yogurt
  • Sour cream ⁽¹⁰⁾

 

Nutrient Group

#1 – Fats and Oils

• Men should consume at least nine teaspoons of fats and oils.
• Women should consume at least seven teaspoons of fats and oils.
• The focus should be on healthy fats such as the ones rich in vitamin E and omega-3 fatty acid.
• Reduce the consumption of saturated fat such as trans-fat, red meats, and hydrogenated oils.
• Sources of healthy fats are:
  • Fish
  • Nuts
  • Edible seeds
  • Flax
  • Vegetable oil

#2 – Fiber

• Men should consume at least 30 grams of fiber in a day.
• Women should consume at least 25 grams of fiber in a day.
• Fibers are good for the digestive system.
• Fibers help maintain a healthy cholesterol level.
• Examples of fiber are:
  • Whole grains
  • Whole fruits
  • Vegetables ⁽³⁾

#3 – Salt

• You should limit your sodium intake to at least 2300 mg a day.
• Some of the sources of sodium are:
  • Processed foods
  • Salt
  • Canned vegetables
  • Pre-packed foods

#4 – Sugar

• An intake of sugar is not necessary as it adds excess calories. Not to mention, sugar has very little nutrition. As much as possible, you should avoid sugar-rich foods such as:
  • Soft drinks
  • Pastries
  • Candies
  • Sugar
  • Honey
  • Syrup
  • Molasses ⁽¹⁰⁾

What to keep in mind?

A person who undergoes a Dr. Nowzaradan diet plan is usually those who are about to undergo a surgical procedure to lose weight or those who have already undergone a surgical procedure to lose weight.

Basically, you need to count your calorie intake and watch out what to eat and what not. By taking into consideration the food groups mentioned above, you will be able to come up with your own meal in a day. ^{(2, 6, and 10)}

Disclaimer: This article aims to give you ONLY information on how to lose and maintain a healthy weight. If you intend to begin this diet regimen, we strongly encourage you to first consult a physician. We disclaim all liability that may arise from following this diet plan.

 

References:

1. https://us.blastingnews.com/showbiz-tv/2017/04/my-600-lb-life-dr-now-dishes-up-surprising-gastric-bypass-weight-loss-diet-001641161.html
2. https://hackingvitality.org/dr-nowzaradan-diet-plan-explained-and-digestable/
3. https://diets-inspiration.blogspot.com/2016/11/food-plan-from-dr-nowzaradan.html
4. https://www.intouchweekly.com/posts/dr-nowzaradan-diet-plan-1200-calories-156738/
5. https://wikicelebinfo.com/dr-nowzaradan-wiki-bio-wife-son-diet-plan-age-net-worth/
6. https://www.ibtimes.com/dr-nowzaradans-diet-plan-my-600-lb-life-patients-how-tlc-reality-stars-lose-weight-2468821
7. https://blogwritr.com/dr-nowzaradan-diet-plan-1200-calories/
8. https://eatmovehack.com/dr-nowzaradan-diet-plan-complete-guide/
9. https://www.patienthelp.org/weight-loss/dr-nowzaradan-diet-plan-weight-loss-guide-my-600lb-life.html
10. https://www.thefreelibrary.com/Dr.+Nowzaradan%27s+Diet+Plan+For+%27My+600-Lb+Life%27.-a0518213368