Dr Phil’s 20/20 Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The 20/20 Diet is the newest weight loss book written by Dr. Phil McGraw and he has been promoting this plan via his popular TV show.

20/20 Diet by Dr. Phil

Dr Phil McGraw first appeared in the public eye on the Oprah Winfrey show. With a background in medical psychology, his insightful wisdom enabled many people to start believing the “truth about themselves” – rather than the lie.

As a counselor he confronts and communicates with people, asking them empowering questions, and assisting them in becoming free from some of the issues and problems in their lives including bad relationships with food and root causes of obesity.

20/20 Diet Essentials

In a nutshell, Dr. Phil’s 20/20 Diet focuses on addressing the roadblocks that keep dieters from success and then asks people to begin their new weight loss journey by eating just 20 foods.

7 Dieting Ugly Truths

  1. Discouraging Results
  2. Cravings
  3. Restriction
  4. Expense
  5. Boredom
  6. Temptations
  7. Hunger

For each of the listed roadblocks or ugly truths, Dr. Phil gives readers the latest research surrounding them and then practical strategies for overcoming each one.

20/20 Foods

For the first 5 days of The 20/20 Diet you will eat only the 20 prescribed foods in various combinations and recipes.

These foods are designed to cleanse your palate, enhance your body’s natural thermogenesis, keep you feeling satisfied, and promote weight loss.

By using just 20 foods, this diet is designed to be a simpler way for dieters to get started with healthy eating, stick to their diet, and make grocery shopping and food prep easier.

Examples of the some of the 20 “YES” foods:

  • Coconut oil
  • Walnuts
  • Mustard
  • Green tea
  • Apples
  • Peanut butter
  • Eggs
  • Spinach
  • Kale
  • Chicken breast
  • Fish

Some of the “NO” foods:

  • Fatty meats like sausage
  • Ice cream
  • Refined flour
  • Refined sugar
  • Fruit juices like orange juice
  • Processed foods

Sample Meal Plan

Kale and Onion Scramble
Green tea
An apple
Garden salad with grilled chicken
Homemade mustard vinaigrette dressing
Pan fried fish in coconut oil
Baked sweet potato

Diet Expenses

The 20/20 Diet book, which includes meal suggestions and the step by step plan retails for $26.00.

Click here to purchase this diet for a discounted price.

Dieters may spend a little more on food since cheap processed foods are eliminated.

Ultimate Weight Loss Solution

dr-phil-dietBefore the 20/20 Diet Dr Phil designed a weight management plan that was aimed at healthy thinking as well as healthy eating.

This is good, because healthy thinking leads to happiness. Many people eat when depressed, and it can often lie at the root of many weight problems.

He outlines the plan in his book The Ultimate Weight Loss Solution: The 7 keys to weight loss freedom.

This is a sustainable, long term plan that may assist you and your life in more ways than just losing weight.

Note that the book is fairly limited in terms of an eating plan (e.g. the one size fits all technique). This is not so much about nutrition, but addressing causes of emotional eating.

Click here to purchase this diet for a discounted price.

Dr. Phil Delivers Sound Advice

Dr. Phil’s 20/20 Diet is a great tool for dieters to use to learn to eat healthier and to slim down.

Both of his popular diet books offer sound advice and address many of the emotional roadblocks that keep people unhealthy and fat. His many years of experience as a phycologist is evident in his work and approach.

Dieters that may need personal support might find 20/20 a little lacking, especially if they are not supported by their families.

Overall, a great plan for those that respond to a self-help type of approach and those who are committed to cleaning up their diet with Dr. Phil’s prescribed foods.


  • Levine, J. A., Eberhardt, N. L., & Jensen, M. D. (1999). Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science, 283(5399), 212-214. link
  • Jung, R. T., Shetty, P. S., James, W. P. T., Barrand, M. A., & Callingham, B. A. (1979). Reduced thermogenesis in obesity. link
  • Hursel, R., & Westerterp-Plantenga, M. S. (2010). Thermogenic ingredients and body weight regulation. International journal of obesity, 34(4), 659-669. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: January 5, 2015. Disclaimer
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