5 key milestones of the 20/20 diet
The 20/20 Diet (2015) is a super popular diet. That, actually sounds like a working one. Even, though, I’m quite skeptical about all the Flash diets.
It is a cycling diet with 3 phases per 30-day cycle.
Here are the 5 key milestones of the 20/20 diet
- Focus on 20 power foods to boost metabolism and make you feel full.
- Eat 4 times a day, with protein, produce (vegetables or fruits), fat, and starch (carbs) with each meal.
- Phase 1 only 20/20 foods; phase 2 introduce a few other foods, phase 3 introduce a wider range; maintenance diet plan your own meals.
- One or two small “sensible splurges” allowed per week, with focus.
- Avoid (except in splurges): processed foods, non-whole grains, sugar, artificial sweeteners, red meat, full-fat dairy, alcohol.
The reasoning behind The 20/20 Diet
Food should be used only for nutrition, not for emotional needs such as psychological, social, financial, romantic, etc. It shouldn’t be used to celebrate, or as a companion, or for entertainment, or comfort, as people who eat out of stress or emotion are 13.38 times more likely to be overweight or obese. The book discussed “right thinking” to get your mind and behavior right in order to get your body right, and it claims to overcome the “rebellion triggers” that make you break a diet (the “ugly truths”) – hunger, cravings, feelings of restriction, impracticality and expense, boredom, temptations, inconsistent results and plateaus. The 20 key foods on this diet are said to help increase your body’s thermogenesis (related to your metabolism), help you feel fuller, and have a “time-release” effect so you feel full for longer after eating them.
The 20/20 Diet plan – what to eat and foods to avoid
The plan has a cycle of phases, each cycle lasting 30 days (5 days Boost, 5 days Sustain, 20 days Attain). If you don’t reach your goal weight by the end of the 30 days, repeat the cycle. Once you’ve reached your goal weight, move to the Management phase which is a lifetime diet.
- 20/20 Foods that help increase your body’s thermogenesis and help you feel fuller – with substitutes for common allergens
- Phase 1 – 5-day Boost – In this phase, you build a momentum (a “boost”) to set you on a new path and keep you motivated
- Phase 2 – 5-day Sustain – In this phase, you continue to expand on your progress by adding some new foods to the mix
- Splurges – allowed from phase 2
- Phase 3 – 20-day Attain – In this phase, you continue eating two of the 20/20 Foods in each of your four meals a day, and add in a wide variety of food to keep your palate from getting bored, to stop any hint of rebellion you might experience, and to give your body the essential nutrients it needs
- Management phase – After you reach your goal weight, this is an ongoing diet plan to help you adopt lifelong habits to make healthy weight a permanent part of your life
The 20/20 Foods
These are the only foods to be eaten on the first 5 days of the cycle, and they’re to be eaten in all stages of the diet. They’re all high-response cost / high-yield nutrition foods (a concept previously mentioned in Dr. Phil’s previous weight loss book, The Ultimate Weight Solution) – foods that take time and effort to prepare and eat and also provide a lot of nutrition with few calories. The 20/20 Diet book has meal options to balance between fats, fruits, vegetable, and protein.
- Foods with potential thermogenic properties which could help you lose weight
- Coconut oil (virgin) (Fit Fat)
- Green tea
- Mustard (yellow or Dijon)
- Walnuts (Fit Fat)
- Olive oil, extra virgin (Fit Fat)
- Foods that stick to your ribs, making you feel fuller and more satisfied than other foods in their same category
- Almonds, unsalted raw or dry roasted (Fit Fat)
- Apples (Prime Produce)
- Chickpeas / garbanzo beans (Power Protein)
- Dried plums / prunes (Prime Produce)
- Greens – any kind of leafy green – e.g. arugula, baby mixed greens, bok choy, collard greens, endive, field greens, kale, radicchio, red leaf lettuce, romaine, baby spinach, watercress, etc. (Prime Produce)
- Lentils (Power Protein)
- Peanut butter (natural) (Fit Fat)
- Pistachios (roasted, unsalted) (Fit Fat)
- Raisins (Prime Produce)
- Yogurt (nonfat, nothing added), especially Greek yogurt (Power Protein)
- Eggs (Power Protein)
- Cod (Power Protein)
- Rye (Super Starch)
- Tofu (Power Protein)
- Whey protein, unsweetened (Power Protein)
- Time-release combinations – the meal plans in The 20/20 Diet book balance carbohydrates, proteins, and healthy fats correctly in the meals, so they can create a time-release effect in your body. The book also lets you know how to create this balance in the Management Phase