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Dr. Phil Diet Plan: The 20/20 Diet Review

Updated on August 12, 2015
Dr. Phil Diet Plan
Dr. Phil Diet Plan

The Dr. Phil Diet Plan

On page 1 of Dr. Phil's new book: The 20/20 Diet, he states when it comes to your weight and health you have 3 choices:

  • Choose to be in denial about your weight problem.
  • Choose to falsely believe you can eat what you want and still get thin.
  • Choose to lose weight in a healthy manner with diet strategies that you can use for the rest of your life.

I chose #3 and with that I began and happily completed The 20/20 Diet. I will discuss the book and then will include my review from my own progress.

The 20/20 Diet book has the following 5 parts:

  1. Fundamentals of the 20/20 Diet
  2. Prepping for Success
  3. 3 Phases of the 20/20 Diet
  4. Your Body's Capacity for Change
  5. Protecting Your Weight Loss for a Lifetime

I will discuss each of the above parts in further detail. He does talk quite a bit about psychological aspects, but I will just focus on the practical parts of the program.

Dr. Phil 20/20 Diet Plan

Part 1:

Dr. Phil discusses the top 7 ugly truths about dieting including hunger, cravings, feelings of restriction, impracticality and expense, boredom, temptation, inconsistent results and plateaus.

Basically these truths will sabotage your ability to lose weight and maintain the weight loss. He says this diet works. No tricks here, just a clear and practical plan that gives you results.

Dr. Phil's team of nutrition experts have identified the top 20 foods that may help with weight loss, because these foods either help your metabolism or make you feel full for longer.

What do you think of The Dr. Phil 20/20 Diet plan?

See results

Part 2:

In this section Dr. Phil introduces the 20/20 key foods that positively effect your metabolism and make you feel fuller.

  1. Coconut Oil
  2. Green Tea
  3. Mustard
  4. Walnuts
  5. Olive Oil
  6. Almonds
  7. Apples
  8. Chickpeas
  9. Prunes
  10. Leafy Greens
  11. Lentils
  12. Natural Peanut Butter
  13. Unsalted Pistachios
  14. Raisins
  15. Nonfat Yogurt
  16. Eggs
  17. Cod
  18. Rye
  19. Tofu
  20. Whey Protein

Part 3:

There are 3 phases to the 20/20 diet:

1. 5-Day Boost - Phase 1:

For the first 5 days you are ONLY eating the 20 foods listed above. Forget about adding salt or even ketchup, the only seasonings you are allowed are garlic, cinnamon and lemon juice.

As for drinks, you are only able to have water (I added lemon!) and green tea. For you coffee drinkers, you can indulge in ONE 8-ounce cup of plain coffee (1/4 cup of skim or plant-based milk and one packet or teaspoon of raw sugar).

2. 5-Day Sustain - Phase 2:

You will be eating the same foods as the 5-Day Boost, but even more get added. Phew! And guess what, if you are craving any kind of food not on the list you can have a bit of it. A reasonable splurge portion should note exceed 100 calories. This should only be once or twice a week, and on an exercise day.

3. 20-Day Attain - Phase 3:

In addition to the above, a wider variety of foods will be added. Even more phew! And even more good news is that you will have 80 recipes to choose from. At this point, you can go to restaurants but you will have to have a game plan in place.

With each of the 3 phases, you are eating only every 4 hours which includes the 4 daily meals. For all of the phases, you will have a choice of breakfast, lunch, dinner and snack options. The recipes are all included and you can repeat the ones you enjoy.

Phase 1 Meal Menu

Apple Peanut Butter Smoothie
Apple Coconut Salad
Peanut Butter & Plums
Green Apple Smoothie
Dried Plum & Coconut Smoothie
Roasted Chickpea Picnic
Apple Walnut Parfait
Egg Salad On Rye Crisp
Spinach Hummus
Spinach Scramble
Lentil Walnut Salad
Raisins & Almonds
Breakfast Salad
Greens Over Almond Cod
Sonoma Tofu Salad
Chilled Cod Salad
Cod Cakes

You can choose either Breakfast-Snack-Lunch-Dinner or Breakfast-Lunch-Snack-Dinner

Part 4:

You didn't think you wouldn't have to exercise on this plan did you? Exercise is one of the best ways to control your weight over time, so this will need to be done if you want to make your weight loss permanent.

The cardio workouts will only take about 30 minutes, 2-3 times per week. If you're really out of shape, you can start by walking.

As you gain more energy, you can then begin the cardio interval bursts. This involves increasing your heart rate for 30 seconds building up to 10-12 times per session, during the 30 minute workout.

Besides the cardio workouts, you will incorporate resistance training 3 days per week on non-consecutive days and on non-cardio days. You will need some light weights or resistance bands and the exact full-body workout routine is provided.

Make sure you are giving yourself one rest day per week.

Part 5:


This section is about sustaining your efforts after the 30-day diet program. As you have heard, dieting is a lifestyle change. You don't just go back to your old ways at the conclusion of this diet plan. You have to incorporate your healthy changes into your day-to-day life. You made it this can do it!

Diet Plan App

If you purchase the book, you get a code and then you can download the free diet plan app onto your phone .

It includes all the meal recipes, but the nice thing it has that the book doesn't are pictures and nutritional facts.

It goes over the cardio and resistance workout routines. It also includes videos of all the weight workouts, so you can ensure you have the right form.

You can also record your progress and there are notification reminders for when it's time to eat and workout.

Dr. Phil Diet Plan Review

I enjoyed the Dr. Phil 20/20 Diet plan and recommend it even if you don't plan on or are not sure if you will actually partake in the plan. To make my review easy, I will include a list of pros and cons about the diet plan.


  • Practical plan for a busy lifestyle
  • Easy to understand
  • Quick to make recipes
  • Variety of recipes to choose from
  • No counting calories
  • Exercise plan is not difficult
  • Free mobile app


  • Psychological information could have been more interesting
  • More restaurant sample meals would be nice (though I didn't mind just eating at home)
  • Not one thing about stretching mentioned in the exercise section
  • No specific expectations stated in terms of amount of weight loss or muscle gain or measurements after the program

Overall Review:

I'm so glad I tried this straightforward, easy to incorporate diet program. Though I was hoping for greater results considering the effort put in and the length of time, I would recommend giving The 20/20 Diet a chance. As long as you have reasonable expectations, you will notice improvement in your energy and your body. At least you will learn about some quick nutritional recipes and effective exercise workouts that you can incorporate into your everyday, busy life.

5 stars for Dr. Phil Diet Plan

© 2015 bizgrrl

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