Dr. Nowzaradan is a world-renowned bariatric surgeon who has helped his patients lose weight for over two decades. His diet plan, also known as the 1200 calorie diet, has helped many people achieve their weight loss goals. In this article, we will discuss tips and tricks to follow Dr. Nowzaradan’s diet for success.
What is the Dr. Nowzaradan Diet?
The Dr. Nowzaradan diet is a low-calorie, high-protein, and low-carbohydrate diet that is designed to help patients lose weight before bariatric surgery or as a standalone weight loss plan. The diet contains approximately 1200 calories per day and consists of low-fat protein, non-starchy vegetables, and limited servings of fruits and carbohydrates.
Benefits of the Dr. Nowzaradan Diet
Following the Dr. Nowzaradan diet can lead to many benefits, including:
- Weight loss
- Improved blood sugar control
- Reduced risk of heart disease and stroke
- Improved mental health and mood
- Reduced joint pain and inflammation
How to Follow the Dr. Nowzaradan Diet
To follow the Dr. Nowzaradan diet, you should:
1. Calculate your daily calorie needs
Before starting the diet, you should calculate your daily calorie needs based on your age, height, weight, and activity level. Subtracting 500-1000 calories from your daily calorie needs will help you lose weight at a safe and sustainable rate.
2. Plan your meals
Planning your meals in advance can help you stick to the diet and avoid unhealthy food choices. A typical day on the Dr. Nowzaradan diet may include:
- Breakfast: egg whites and spinach
- Lunch: grilled chicken breast and mixed greens
- Snack: low-fat Greek yogurt and berries
- Dinner: baked salmon and steamed broccoli
3. Avoid high-fat and high-sugar foods
Foods high in fat and sugar can quickly add up in calories and sabotage your weight loss efforts. Avoid foods such as:
- Fried foods
- Sugar-sweetened beverages
- Candy and desserts
- Processed snacks
4. Eat high-protein, low-carb foods
Foods high in protein can help keep you full and satisfied while limiting your intake of carbohydrates can help regulate blood sugar levels and aid in weight loss. Foods to include in your diet include:
- Lean meats
- Low-fat dairy products
- Non-starchy vegetables
Dr. Nowzaradan Diet Tips and Tricks
Here are some tips and tricks to help you succeed on the Dr. Nowzaradan diet:
1. Meal prep in advance
Preparing your meals in advance can save time and reduce the temptation to eat unhealthy foods. Cook large batches of food and store in individual containers for easy access throughout the week.
2. Keep healthy snacks on hand
Having healthy snacks on hand can help prevent overeating and keep you on track with your weight loss goals. Keep snacks such as cut-up vegetables, hard-boiled eggs, and low-fat Greek yogurt readily available.
3. Stay hydrated
Drinking plenty of water throughout the day can help you feel full and prevent dehydration. Aim for at least 8-10 cups of water per day.
4. Get enough sleep
Sleep deprivation can lead to weight gain and make it difficult to lose weight. Aim for 7-9 hours of sleep per night to help support your weight loss goals.
5. Find a support system
Having a support system can help keep you motivated and accountable during your weight loss journey. Join a weight loss group or find a friend to exercise with to help stay on track with your goals.
FAQs About the Dr. Nowzaradan Diet
1. Is the Dr. Nowzaradan diet safe?
The Dr. Nowzaradan diet is generally safe for most people to follow. However, it is important to consult with your doctor before starting any weight loss program, especially if you have any medical conditions.
2. How much weight can I expect to lose on the Dr. Nowzaradan diet?
Results may vary, but following the diet can lead to significant weight loss. Patients under Dr. Nowzaradan’s care may lose up to 30 pounds in the first month.
3. How long should I follow the Dr. Nowzaradan diet?
The length of time you follow the diet depends on your weight loss goals and medical conditions. Your doctor can provide guidance on how long to follow the diet to achieve optimal results.
4. Can I exercise while on the Dr. Nowzaradan diet?
Light to moderate exercise is generally safe and encouraged while on the diet. However, it is important to consult with your doctor before starting any exercise program.
5. Can I eat out while on the Dr. Nowzaradan diet?
Eating out can be challenging while on the diet, but it is possible to make healthy choices. Look for grilled or baked proteins and non-starchy vegetables, and ask for dressings and sauces on the side.
The Dr. Nowzaradan diet can be an effective way to lose weight and improve overall health. By following the tips and tricks outlined in this article and consulting with your doctor, you can achieve success in your weight loss journey.