The Dubrow Diet, created by Dr. Terry Dubrow and his wife Heather Dubrow, has quickly gained popularity for its combination of intermittent fasting and clean eating. Unlike traditional diets that require calorie or macronutrient counting, the Dubrow Diet focuses on when you eat, what you eat, and how much—a structured approach known as the "interval eating" method.
This time-based eating plan not only promotes fat loss but is also said to trigger anti-aging benefits at the cellular level, making it appealing to both health-conscious dieters and those looking to maintain a youthful appearance.
This topic is part of our full article: Which One Diet Types Is the Best for You.
How the Dubrow Diet Works
Before next, even if you eat healthy, please monitoring your blood sugar through a glucose test can reveal surprising insights about how your body processes certain carbs and fats.
So at its core, the Dubrow Diet follows an intermittent fasting protocol combined with whole-food nutrition. The primary fasting window lasts 12 to 16 hours, depending on the phase and the individual's goals. Instead of focusing on counting calories, the diet helps train your metabolism to become more efficient at burning fat, while potentially boosting your cellular repair mechanisms.
The diet is broken down into three distinct phases, each with its own goals and level of restriction:
Phase 1: "Red Carpet Ready"
Duration: 2–5 days
Fasting Window: 16 hours fasting / 8 hours eating
Goal: Jumpstart fat loss and reduce bloating
Suggested Foods:
- 2 servings of healthy fats (e.g., avocado, olive oil)
- 1 small fruit serving
- ½ oz of seeds or nuts
- 3 cups of non-starchy vegetables (e.g., spinach, cauliflower)
- Lean protein (moderate portions)
This phase is the most restrictive and serves as a detox to reset your body and prepare for the next stages.
Phase 2: "Summer Is Coming"
Duration: Until goal weight is achieved
Fasting Window: 12 to 16 hours fasting daily (flexible)
Goal: Continue steady fat loss
Nutritional Focus:
This phase gradually increases the intake of complex carbs and healthy fats while maintaining clean eating principles. You’re encouraged to fine-tune your fasting length based on how aggressively you want to lose weight.
Phase 3: "Look Hot While Living Like a Human"
Duration: Long-term maintenance
Fasting Window:
- 5 days/week: 12-hour fast
- 2 days/week: 16-hour fast
Goal: Sustain weight loss, improve energy, and enjoy flexibility
Features:
This phase is more forgiving—you can have occasional cheat meals, more flexible meal timing, and still follow the fasting-eating cycle. It emphasizes creating a realistic, livable healthy lifestyle.
Benefits of the Dubrow Diet
- Promotes fat burning through consistent fasting cycles
- Supports anti-aging by encouraging autophagy (cellular renewal)
- Improves metabolic efficiency
- Reduces sugar cravings and bloating
- Enhances mental clarity and energy
Because it’s more of a lifestyle shift than a temporary fix, the Dubrow Diet appeals to those looking for long-term health benefits without excessive restrictions.
Is the Dubrow Diet Right for You?
If you're looking for a simple yet structured eating plan that balances flexibility and discipline, the Dubrow Diet may be a great fit. It’s especially suitable for individuals who prefer time-based eating strategies over calorie tracking.
Curious about another structured weight loss plan that includes pre-portioned meals and personalized coaching? Read our guide to the Optavia Diet, an excellent alternative focused on meal timing and long-term healthy habits.
However, those with blood sugar sensitivity, certain medical conditions, or who are pregnant or breastfeeding should consult a healthcare provider before starting any intermittent fasting program.
