Al Roker Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

al-roker-dietThe Al Roker Diet is described in this TV personality’s new book, Never Going Back.

Al Roker has been a long time host of NBC’s The Today Show and weighed close to 350 pounds a decade ago.

He had gastric bypass surgery and lost 190 pounds, however, the pounds started to creep back on due to the sickness of his father.

At 50 pounds rebound, he made his dying father a promise that he would lose weight and get healthy.

However, he knew he needed to formulate a successful plan to lose the weight again and keep it off for good.

Al Roker Diet Basics

Despite the initial gastric bypass surgery, Al Roker still struggled to keep weight off. He says that he has devised a plan that just has a few simple rules and this plan has helped him lose the rebound weight and control his binge eating.

Al says that the scale is his best friend and he weighs himself twice a day, once in the morning and once in the evening.

A Detox Cleanse

Al likes to jumpstart his diet with a detox cleanse. He initially did a 28 day detox at the beginning of his weight loss journey, where he eliminated caffeine, alcohol, sugar, dairy, and gluten. Al lost 28 pounds in 28 days.

He continues to do shorter detoxes after holidays or other events that caused him to eat too much.

A Whole Foods Diet

The majority of the Al Roker Diet consists of only consuming whole foods, while avoiding anything that’s processed or unnatural. His diet is high in protein and low in carbs.

Al enjoys fruit smoothies, salads, fresh meats, legumes, and lots of vegetables. He keeps an eye on his portion size, but generally keeps things pretty simple.

He says that counting calories or adding up points just doesn’t work for him and his busy lifestyle.

Know Your Weaknesses

Al Roker believes that each person must know their weaknesses or diet pitfalls and have a plan in place to deal with them successfully.

He believes this is a vital key for anyone that wishes to remain successful long-term.

The Slow Method

Exercise is a huge component of the Al Roker Diet since he believes building muscle mass helps burn fat. Al works out 3 days a week using the Slow Method made popular by trainer, Melissa Li.

This also found in the book The Slow Burn Fitness Revolution, which is what Melissa bases her training on.

Basics of the Slow method:

  • Consists of all strength training exercises.
  • Each rep takes 20 seconds to complete.
  • Muscle groups are isolated.
  • Muscles reach exhaustion in under 2 minutes.
  • Safety and proper form are key.

The Slow Method is especially useful for the elderly or those with disabilities since safety is key and lower weight is required for each movement compared to traditional strength training.


Al Roker: Never Going Back retails for $26.95.

Click here to purchase this diet for a discounted price. A cheaper Kindle version can be downloaded here.

An Al Roker Favorite Recipe

Besides general weight loss advice, Al also shares some of his favorite healthy recipes. Here’s just one from the book.

Breakfast Burrito


  • 1 tsp grape seed oil
  • ¼ cup onion, diced
  • ½ red pepper, sliced
  • Sea salt and pepper, to taste
  • ¼ tsp cumin
  • 3 egg whites
  • 1 whole egg
  • 1 Tbsp cilantro, chopped
  • 1 rice tortilla
  • ¼ avocado, diced


1. Heat grape seed oil in a skillet and add onion and pepper. Sauté for 5 minutes or until vegetables are tender. Season with sea salt, pepper, and cumin.

2. Stir in egg and scramble everything together. Cook for 3 to 4 minutes. Right before eggs are set, stir in cilantro.

3. Shut off heat and allow eggs to finish cooking from heat of the pan.

4. In the meantime, heat up tortilla by placing right over low heat. Give it about 20 seconds or so on each side until warmed through and slightly charred (you can also put the tortilla in the oven on low heat).

5. Fill tortilla with scramble and top with freshly diced avocado. Cut in half and serve.

An Easy Read and Helpful Advice

The Al Roker Diet described in the book Never Going Back is an enjoyable read and many people will be encouraged and inspired by Al’s personal struggle with obesity.

While this book isn’t a detailed diet plan, it does offer plenty of tips and suggestions to assist others in following the guidelines Al Roker used/uses to maintain his weight.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Orlando Perez

    I am glad I had the surgery in 2008 I weighted 487ibs
    Today I weight 220ibs
    I feel great, Al Rokers story changed my way
    In losing the weight

    Thank you AL

    I recommend who ever as an weight issue
    Do the surgery!!
    Your life will change for the better

  • Lisa Stoutmoose

    How many more pounds do you weigh at the end of the day than you did in the morning.

  • Maria

    My name is Maria I’m going to tell you what I’m going through as a result of the parascopy, gastro bi-pass or bariatric surgery (reduction of the stomach) that I had in 2003.

    I has my stomach surgery in September 2003 weighed 200 pounds, my high is 5’2 feet, I have difficult to lose weight easily, within 4 weeks after the surgery I had dropped only 15 pounds and had hardly eaten anything. I was under liquid diet, gelatin and nothing more, after 15 days the surgeon put me in a soft diet purees, and beans, lentils, mush potatoes and soft stuff.

    Within 4 weeks I try to eat a fried egg and lettuce salad, I almost dying It stuck in my esophagus and couldn’t pass it (eat it); for 3 years I was eating and throwing up for no reason, could be rice, a Tostitos or chips at the end for anything, when I least expected and anywhere, anything could be stuck in my trough, I was like a anorexic and bulimic person but not wanting to be so.

    My husband was very disappointed with me, because he never wanted that I got the stomach surgery, because the complications that could have in the future and which at the time that I got my surgery, this procedure started becoming popular (bariatric surgery). But we “women” wants’ to look good and this prototype that the skinny girl looks more beautiful I did it (I still think the same way).

    For nearly 3 years I had in weighing 135 pounds, and clothes size 8, but almost always after I eat I had that to go to the bathroom to throwing up, after this episodes I try to hide my sickness but when I coming out of the bathroom trying to disguise what I had, only my husband realized what I was going thorough.

    After a while I have not had more throwing up problems, I was able to pass the food, but then started the suddenly low sugar and high sugar episodes, health problems of suddenly low and high blood pressure without apparent reason. And of course I gain weight now my weight is 180 pounds.

    I went to the doctor many times and explained my case and blood tests only show than my average of insulin in the 3 last months is under (46).
    I am very frustrate because my body asking me for sugar to compensate the low sugar in my system, I was eating something sweet or bread and rice, for that I’ve gaining weight.

    Because an article of the Mayo Clinic I learned that is the contrary, I must not eat sweet or white carbohydrates because after 2 hours low my sugar more. Now I’m weighing 186 pounds.

    I have not found reports of suddenly variations in blood pressure as happened to me, I can go form 175 with 110 blood pressure to lower my pressure until 75 with 35 I was feeling like lifeless, my husband gave me a lot of coffee and still in the hospital my blood pressure was 80 to 40 as I already explain, I have not found reports of this blood pressure changes on the internet.

    I would like my case published on the internet to be know what people like me are going through and also to communicate with people like me with the same symptoms of the disease and can be able to exchange information.
    Plus if this is published and will help as information for another people thinking to have the gastro bi-pass or bariatric surgery, may know that the operation of the stomach is not a final solution and it brings you consequences who will risk your life, I’ve been in the hospital in emergency at least five times after my operation, and the reason I have had to stay in the hospital , has always been by my blood pressure or my sugar, not for the reason that had gone to the hospital (pneumonia , asthma, broken arm) just other reasons that have nothing to do with sugar or blood pressure.
    Please publish my case so that other people read to take an important decision, which will have consequences for your lifetime and can bring consequences of life or death.

    I found this information in the Internet I hope this will be helpful for someone
    From Mayo clinic web page
    Mayo Clinic doctors have recognized and reported on a seemingly rare but serious complication following gastric bypass called non-insulinoma pancreatogenous hypoglycemia syndrome (NIPHS) or post-bariatric surgery hypoglycemia. After a person eats, this condition can result in very low blood sugar levels that lead to severe neurologic symptoms, including visual disturbances, confusion and (rarely) seizures.
    Mayo Clinic doctors have evaluated and treated several patients with NIPHS. When medical and diet therapies do not work, surgical removal of part of the pancreas has resulted in marked improvement of symptoms for most patients. If the symptoms described above occur, patients should notify their physician immediately. Until this condition is controlled, patients should avoid driving motorized vehicles or performing tasks that could affect the safety of those around them.

    • Melissa

      I had my gastric bypass in march of 2004.. I am now considered anorexic I can’t eat without feeling like I am gonna vomit it back up.. I try protein shakes , milk and so on and it makes me sick feeling like I’m either dumping or my blood augers are high again.. I was starting to feel like I was the only one that is having a problem .. I’ve talked to my family doctor all of my tests are fine he’s not sure what is wrong I went from 265 to 100 lbs and can eat cottage cheese or soup.. I have moved away from the doctor that performed my procedure if any has any suggestions please let me know..

  • Joe Ettwein

    I’m two years out from having my gastric bypass surgery and have lost nearly 200 lbs. I’d be interested in knowing how much Al eats per meal…1/2 cup, 3/4 cup?

  • Nicole morrison

    I would love to try this diet. Im going to be 39 yrs old this year i I have a 3&1 yr old and recovering from a fractured back. Would seriously like to make healthy food decisions & weigh a weiht that.made me feel comfortable in my own skin

  • Fred Hahn

    Actually, I introduced Al to Slow Burn training in 2003. I wrote the book The Slow Burn Fitness Revolution, the system that Melissa bases her training on.

    Go Al!

    • ted

      It’s a shame they didn’t give you a nod in their Today Show segment. They only mentioned Melissa. We’ll add that above in the review.

  • Dean Allen Voghi

    Mr. Roker looks wonderful, but with all due respect, I would not find the diet advice by someone who has had major bariatric surgery pertinent to my needs because there are very specific guidleines for people going this route. Anyone considering such drastic measures should focus on the advice of their doctors and health care professionals involved in their procedure. For the rest of us who have not had 90% of our stomachs and digestive system overhauled, it’s a different ballgame fighting the battle of the buldge

    • Melinda

      Unfair comment be here done this and w/out the surgery I would have died and almost did was in a coma for 3 days so unless u have walked in our shoes be wise and careful to what u post. Maybe u should speak to ur Dr about the surgery as after a certain age u are NOT going to loose on ur own unless u have someone or where like the biggest looser people who will dedicate them self to u it just dont work. I did every diet out there and I was young. it is a disease and unless u get help it wont work. weather its surgery or a trainer etc. and as u already know it all cost money ad most of us dont have the money to through down on our heath thanks to the economy just sayin. good luck to u and ur weight-loss.BTW I was 410 when started have been down to 167 an my weight bounces 175 -185 since 2005 I struggle EVERYDAY even w/ the surgery.

  • fallacy-of-a-calorie-cover Fallacy of a Calorie: Never Count Calories Again
  • the greek diet book Greek Diet
  • slim by design review Slim by Design
  • 5-skinny-habits-cover 5 Skinny Habits
Free Diet Newsletter

Don't miss out on the latest diets!

Join now - it's free.

A to Z