Dr phil ultimate weight solution

Dr. Phil’s Ultimate Weight Solution

Self-help guru Phil McGraw, PhD, turned his attention from relationships to dieting when he wrote his book, Dr. Phil’s Ultimate Weight Solution. Actually, his weight-loss advice is centered on improving your relationship with food. Using psychology, his promises include helping you change the way you approach food as well as understanding why you eat and how to regain control of your weight.

Dr. Phil’s Ultimate Weight Solution: What Is It?

At the core of Dr. Phil’s Ultimate Weight Solution is what he calls the “seven keys to weight loss freedom.” Among these seven steps are reasonable and solid recommendations such as breaking the cycle of emotional eating, choosing better foods, and establishing a regular exercise routine.

“This diet plan focuses on behavior modification and cognitive restructuring to tackle issues like emotional eating and negative self-talk,” says dietitian Marisa Moore, RD, president of the Georgia Dietetic Association and a spokesperson for the American Dietetic Association (ADA). “This is important for anyone with a goal to achieve and maintain weight loss.”

Dr. Phil’s Ultimate Weight Solution: How Does It Work?

Using his seven keys, Dr. Phil delves into advice about diet, nutrition, and exercise. For example, Dr. Phil’s Ultimate Weight Solution divides foods into two groups: high response and low response.

The list of high-response foods, which are described as foods that require “effort for ingestion or preparation, support good eating habits, and provide excellent nutrition,” includes:

  • Lamb
  • Veal
  • Chicken Caesar salad

Low-response foods, which the book says are easy to get and eat, are “weak in nutritional quality and lead to obesity, heart disease, and diabetes.” They include candy, chocolate, pizza, pasta, and noodles made with white flour. Eat the high-response foods, says Dr. Phil, and you’re more likely to feel full and lose weight.

He also talks about the importance of exercise and enlisting a circle of supportive people to help you achieve weight-loss goals.

Dr. Phil’s Ultimate Weight Solution: Sample Diet Day

Here’s what you can expect a typical diet day to look like:


Banana, oat bran, low-fat milk, coffee or tea


Apple, meal-replacement beverage


Tuna, vegetable soup, salad greens and sliced tomato, whole-wheat roll, reduced-fat salad dressing




Sirloin steak, baked potatoes with fat-free sour cream, broccoli, green beans

Dr. Phil’s Ultimate Weight Solution: Pros

Elements of Dr. Phil’s Ultimate Weight Solution are sound and potentially helpful. For example, the idea that behavior changes are important for weight loss, though not new, is certainly something health experts agree on. “He advocates a realistic version of your body and healthy eating,” says dietitian Amy Jamieson-Petonic, a wellness manager at the Cleveland Clinic and also a spokesperson for the American Dietetic Association.

The diet advocated in Dr. Phil’s Ultimate Weight Solution is generally a low-calorie diet, and the exercise tips are particularly good, according to the ADA. He also acknowledges that weight loss is “not quick and easy.”

Dr. Phil’s Ultimate Weight Solution: Cons

While Dr. Phil claims that the diet, nutrition, and health advice is based on the most current research found in psychological and medical literature, many references are a few years old and come from non-peer-reviewed publications.

Also, Dr. Phil’s Ultimate Weight Solution assertion that measuring food is “the wrong approach” contradicts many nutrition experts who believe that understanding portion sizes is a crucial part of maintaining a healthy diet.

The meal plans in Dr. Phil’s Ultimate Weight Solution skew high in cholesterol and are deficient in some important vitamins and minerals. Taking away the recommended meal replacement shakes and bars — which contain fudge syrup, sugar, and palm kernel oil, and are high in sugar, fat, and calories — improve the nutrition aspect a bit. “The sample meals encourage primarily lean protein sources and limited grains and starchy veggies, and fats,” says Moore, “but meal replacements should not be used regularly to meet nutrient needs.”

Dr. Phil’s Ultimate Weight Solution: Short-Term, Long-Term Effects

Dr. Phil’s Ultimate Weight Solution suggests a low-calorie diet, so weight loss is a likely short-term effect.

But some of the book’s questionable nutrition advice, like the assertion that the supplements may be of some benefit for those who are “weight loss-resistant,” could make it difficult to maintain weight loss and healthy eating.

The Ultimate Weight Loss Solution

Twelve people work to drop pounds and inches while traveling across the country. Dr. Phil reviews Key #6: Intentional Exercise, which sends the participants to Dallas, Texas, for two grueling physical challenges.

“Twelve people have been on an emotional rollercoaster when it comes to their weight. Some of them, like you, have been battling obesity since childhood, and for some, eating is the only way they can handle life’s problems. They have one thing in common: They are all ready to make a change. You at home can make that same commitment starting now. Over the next few weeks you’re going to see amazing transformations from these 12 people, who have collectively lost a total of over 600 pounds by embracing The 7 Keys to Weight Loss Freedom. I want you to make a transformation as well,” Dr. Phil says.

Breaking a Sweat

At the home of the Dallas Cowboys football team, Texas Stadium, the participants take on an obstacle course challenge. See who does a victory dance in the end zone. Plus. Dr. Phil checks in with the challengers, reminding them that an elimination is looming.

“I might not win a competition, but I win every time I cross a finish line.”

The First Week Weigh-In

The participants have been working hard on their new lifestyles, but will it show on the scale?

The participants don’t get to see the numbers, but you do!

Who Goes Home?

Later that night at dinner, tempers flare and fingers point when it comes to the question of who will be eliminated. Toria makes a tearful plea to the group.

“Tell me how to do this.”

Facing Elimination

The participants head to a farm for a challenge to test their strength and speed. The winners will have immunity from elimination. Who gets voted to go home? Plus, a medical emergency stops everything.

And, Katie Wagner delivers a surprise from Dr. Phil.

The Ultimate Weight Solution Food Guide

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What Maryann Jacobsen, MS, RD, Says:

Does It Work? Although there is no specific research on the success of Dr. Phil’s plan, besides his own observations, the recommendations are in line with traditional weight loss programs that focus on changing behavior and unhealthy thought patterns.

Weight loss is likely to occur with his low-calorie meal plans. But his recommendations are not individualized, so the calories may be too low or too high for some.

There is no evidence that vitamin, mineral, or herb supplements will aid weight loss as he suggests. And his simplistic advice regarding emotional and binge eating should not be a substitute for getting professional help.

Is It Good for Certain Conditions?

In general this plan is fine for people with weight-related health conditions such as high blood pressure, heart disease, and diabetes.

But there are some red flags. According to an analysis done by the Academy of Nutrition and Dietetics, his plan may be high in cholesterol and inadequate in certain nutrients like iron, potassium, and magnesium.

Check with your doctor before starting any weight loss plan, especially if you’re taking medications — they may need to be altered as you lose weight.

The Final Word

The book’s strengths include its emphasis on improving the way you think about food, which can help you manage your weight. The focus on exercise is also important for long-term success and overall health.

But some of his meal plans fall short on certain nutrients. And while he offers advice on disordered eating, Dr. Phil does not specialize in this area.

This plan may work for you if you like Dr. Phil’s personality and his own unique approach that many find motivating. It is also good for you if you don’t want to cut out whole food groups or foods you enjoy.

This plan may not be a good fit if you have complicated eating issues that require additional support. And if you don’t like exercise or Dr. Phil’s matter-of-fact delivery of advice, the book may turn you off.

“Even If You’ve Failed at Every Diet, You Can Succeed Now”

Understand Why You Eat
The truth is that food is a tremendous coping mechanism for many people. You have probably used food to deal with emotional demands—whether to ease the pain of loneliness, anxiety, worry, or depression—or to celebrate life events. Food is powerful because it gives people a perception of relief, and if you remove that security and fail to put something else in its place, a vacuum is created. People naturally return to what they know best, which is using food for inappropriate reasons and in inappropriate ways. When you stop medicating feelings with food—which is an absolute must in order to get healthy—you need to have other ways to deal with emotions. Instead of turning to a pint of ice cream on lonely or stressful nights, make a commitment to treat psychological problems with psychological solutions, and substitute exercise, relaxation, and rational thinking for that caloric quick fix.
Overcoming the Addiction
Overcoming the momentum of a long history of emotional eating is a huge challenge. The good news is that you don’t need a heart attack or other life-threatening event to motivate you to change your behavior. If you haven’t gotten the wake-up call yet, I’m giving it to you: The time is now, and it’s not too late. Get out of your comfort zone and do something different. When you do, you’ll generate a new history that predicts a new future. For many people, food is an addiction. Addictions aren’t cured; they’re managed one day at a time. Days add up to weeks, weeks add up to months, and before you know it, you have a new lifestyle and a new self-image. Fifty years of living the same way do not make it impossible to start living differently. Even if you’ve failed at every diet you’ve tried, you’re capable of succeeding now.
Your Personal Truth
Everyone has a personal truth—what she believes about herself when no one else is looking or listening. If you have failed with your weight loss efforts time and time again, you may be left with a personal truth that says, “I simply don’t deserve to be anything other than fat and unhealthy.” One of my greatest challenges has been convincing people that they can exercise control in their lives, and that they deserve to be healthy and happy.
A major hurdle that always seems to trip people up is thinking that they just need a little more willpower. It isn’t about gritting your teeth, bearing down, and finding the strength deep within to carry you through the day. Willpower is fueled by emotion and is amazingly fickle. Motivation will wax and wane. Sure, you can rely on these things when you’re pumped up and excited, like in the first few weeks of a New Year’s resolution. The trick is to set up your life and program your world in such a way that you make progress and get closer to your goal even when you don’t feel like it. When your willpower is nowhere to be found, you need to have your emotions, logic, environment, behavior, food plan, exercise, and social support system in place to keep you moving in the right direction.
Next: Best Practices
Losing weight isn’t a one-size-fits-all endeavor, but there are general steps that can help almost anybody. See what Dr. Phil says can get the process going.

Dr. Phil’s 20 Foods to Eat to Lose Weight

It is great to welcome back Dr. Phil. Always he has so much going on. This morning is certainly no exception. He has a fascinating Dr. Phil episode of the you got to watch this. It airs later today. He’ll tell us about that but also has a brand-new book out, a “New York times” best-seller called “The 20/20 diet” that promises to turn your weight loss vision into reality with 20 key foods. Wonderful to see you, as always. Good to see you again. This is not a buffet we’re looking at over here. It could. We could mow that down in no time. That’s the problem but you actually conducted a survey. You wanted to find out why die he is fail and have seven keys. I did. You know, I wrote about weight ten years ago because I’m a diabetic and so it’s a struggle because bio chemically I don’t do well with foods so my whole family has struggled with obesity my whole life. I haven’t written about it ten years and waited till there were new things to talk about. We did a national survey in preparation for this book and we wanted to focus on why diets fail because, robin, come on, it’s like a $60 billion a year industry and it doesn’t work. So we came up with the seven reasons that diets fail and I knew I’ve got to come up with a strategy to deal with those things or why do it at all and we did. We identified those things like one of them is a big thing is people rebel, right? Come on. You get on a diet. You get bored. You get stagnant and lose for awhile then you hit a plateau and go, it’s not working so I quit so you got to deal with those things where you plateau out. You have to deal with the boredom where people rebel. All of those things we had to deal with. If you stay within — look, there’s no magic pill. No easy way. You got to break a sweat. You can’t just — this stuff about eat what you want and lose weight, nah. You don’t buy into that if right in front of the book the ftc’s seven warnings for diet scams. You can’t do that. But there are foods that are super clean and in combination work well and that’s the 20 foods for 20 days. Not superfoods. We’ve ban hearing that word a lot and superfoods and all the experts say there’s no truth to that but these are 20 that make a difference. They do because the foods are clean. They’re clean in terms of how well your body can process them. Some of these foods, the theories are that they have thermogenic properties and burn quickly and they help the metabolism. There used to be more research on this but it is very promising as it’s emerging and then there are foods that have time release effects and stick to your ribs, so to speak. Certain foods you eat and an hour later you’re hungry then there are the foods that really hang with you and if you put some of these in combination, then it can be very efficient. We have 20 foods for 20 days across three phases that can really give you a healthy grip on this where you can lose weight in a healthy way but also in a very efficient way across time and the results have been amazing. You’ve been on this and it’s working for you. It works for me and keeps my blood sugar in balance and keeps my insulin sensitized and I do very well. I start off with Greek yogurt morning with almonds and sticks to you. There’s fake hunger. You think you’re hungry but you are really not. There are three kind, body hunger where your body is actually telling you, I need nutrients here. And by the way, hunger is a gift. People say, oh, I hate being hungry. Hunger is a gift. You need it but there’s also mind hunger and habit hunger. These are fake hunger where your mind is telling you you’re hungry and you’re not and habit hunger, you eat because this is when you touchily eat. Not even hungry. Those are tricks you got to learn about those. I learned a lot in Reading your book. I want to get to the episode you have today and throw to a clip. A young woman who is convinced that she is deathly ill. Her mother doesn’t believe her. Others don’t. Get your reaction after we see a little bit of it. Do you believe you have cancer? I don’t know. I don’t know. Come on. The biopsy said you didn’t have cancer. Your doctor said you don’t have cancer. You told people you had a hysterectomy. My heart condition is — is worse than what you think it is of the I no he it for a fact of I live it every day. You haven’t been to a doctor in a year. I feel it inside my body. So you self-diagnosed. I suppose. This happens a lot, doesn’t it, Dr. Phil. It does. The fact is that this is not someone that is just out trying to get attention. This is someone that has convinced themselves to the core of their soul that they, in fact, are ill and as you well know, attitude affects your body. And if you’ve got a sick attitude it can really potent potentiate your illness and she’s convinced herself she’s dying and we have to turn it around. It’s amazing. That’s today. Check your local listings.

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