Diets are probably actually in a similar amount as the proverbial sand on the seashore. Intermittent fasting has emerged as an effective nutritional program among a multitude of questionable diet forms and restrictive zero diets. Studies have already been carried out on its positive health effects and which, in addition to a general increase in well-being, can help with weight loss. The variant of the Dubrow diet, which combines intermittent fasting with a low-carb diet, is still relatively new.
The Dubrow diet was invented by two Americans Heather and Terry Dubrow, who have already published some bestsellers on nutrition in the USA. The aforementioned interval fasting serves as the basis of your diet. Specifically: a nutritional principle in which phases of fasting alternate with phases in which you are allowed to eat. Since the Dubrow diet is not classic intermittent fasting, there are specific guidelines for the diet between the fasting phases.
The menu is based on the principle of a low-carb diet. In particular, products with white flour such as pasta, bread, or baked goods are avoided; instead, protein-rich foods such as fish, tofu, eggs, chicken, or low-fat quark should be on the plate. Fresh food such as lettuce and above all green vegetables such as broccoli, spinach and zucchini should also make up the majority of the diet. In addition, healthy fats in the form of omega-3 acids such as avocado, walnuts, or vegetable oils can be consumed. Water, unsweetened teas, and black coffee are allowed as drinks, while alcohol should be avoided.
In order to get the body used to the new diet and to get the best possible result from the diet, it is divided into three phases:
The introductory phase is designed for two to five days. Fasting for 16 hours and eating for eight hours. This first phase is intended to get the body and metabolism used to fasting. Alcohol is strictly forbidden during this period, meals should mainly consist of the foods mentioned above. Carbohydrate-rich foods should be avoided completely.
In the second phase, the period of fasting and eating is made a little more generous: It is allowed to eat for eight to ten hours, to which - depending on the time window of the eating phase - fasting is again for twelve to 16 hours. Alcohol is again allowed but should be consumed in moderation. Carbohydrates are also possible again, but should then be consumed in the form of whole-grain products and in small quantities. Legumes and acid-forming vegetables such as cabbage are also put on the menu in small quantities. Phase two of the Dubrow diet should be carried out until the desired weight has been reached.
In the last phase, the duration of the fasting period varies: fasting for twelve hours five days a week and eating for twelve hours, on the other two days fasting for 16 hours and eating for eight hours. The third phase serves to continue to stimulate the burning of fat and the metabolism and to keep the new weight as possible. The food is no longer strictly specified, but the dishes described above should be on the daily menu in larger quantities for long-term success and sugary foods such as sweets, ready-made products, and white flour products and alcohol should be consumed as little or as little as possible.
Basically, there is not much objection to a form of intermittent fasting. Combining it with a low-carb diet can also have a positive effect on weight loss. By reducing sugary foods and carbohydrates, a positive side effect should also improve the complexion of the skin.
When dieting, however, you should make sure that you do not completely forego carbohydrates, as these are also important nutrients for our body. So if you are planning a long-term diet based on this diet principle, a consultation with your family doctor or a nutrition expert is recommended in order to prevent possible malnutrition. Even in the case of chronic diseases, such a diet should by no means take place without medical supervision. If you want to keep the results of the fasting program in the long term, you shouldn't fall back into old nutritional patterns after the second phase, but continue to enjoy unhealthy foods such as sugar, alcohol, and Co. in moderation and instead rely on plenty of fresh vegetables and balanced meals. As with other diets, it is also advisable to combine the nutritional principle with regular exercise.