Dr. Julian Whitaker Diet

Background

The Whitaker Wellness Weight Loss Program was written by Julian Whitaker, MD, and is based on the real-life experiences of thousands of patients who have been treated at his clinic, The Whitaker Wellness Institute. Dr. Whitaker is the author of 13 books including Reversing Diabetes, Reversing Heart Disease, and Reversing Hypertension.

Whitaker acknowledges that excess weight is a big problem in America and he says that he has seen it in his patients as well as struggling with it personally. When he discovered a program that helped his patients, and himself, to lose weight and keep it off he realized he had to share it, which is the reason why he wrote this book.

Doctor Whitaker Diet Basics

Whitaker says that the real reason for the obesity epidemic is not related to larger portion sizes, lack of willpower or the other commonly cited causes. He says the main issue “is that many of the foods promoted for weight loss actually have the opposite effect by increasing appetite and fat storage. Only when you eat foods that fill you up, tide you over, and stimulate fat burning is permanent weight loss possible.”

The Dr. Whitaker Diet discusses how carbohydrates, fats, and protein affect appetite and weight. For maximum fat burning he recommends a diet that is low in carbohydrates, high in protein and moderate in fat.

The diet consists of three main meals daily containing approximately 20-25 grams of protein and 10 grams of carbohydrates. Dieters are also allowed one or two smaller snacks daily. One light beer, 1 glass of dry wine or 1 oz spirits is also permitted.

The book includes three weeks of meal plans and a selection of recipes. There is also a website designed for readers of the book to provide additional support and encourage accountability through features such as exercise logs, food diaries, calculators and extra recipes.

Recommended Foods

Fruit, low-carb vegetables, eggs, turkey, chicken, lean beef, salmon, shrimp, tuna, reduced-fat cheese, cottage cheese, tofu, Boca burgers, endamame, flaxseed, peanut butter, almonds, sunflower seeds, V8 juice, olive oil, coconut oil, stevia, xylitol, coffee, tea.

Sample Dr Whitaker Diet Plan

Breakfast Scrambled eggs and cheese (1 whole egg plus 4 egg whites and 1 oz grated reduced-fat cheese) 2/3 cup raspberries Coffee or tea

Lunch Mushroom burger Spinach and tomato salad 1 teaspoon salad dressing

Afternoon Snack Hard-boiled egg ½ cup cherry tomatoes

Dinner Salmon patties on field greens

Optional snack ¼ cup nonfat cottage cheese ½ cup chopped red bell pepper

Exercise Recommendations

Exercise is during the Doctor Whitaker Diet emphasized because it increases calorie burning and helps to build lean muscle, which increases metabolic rate. A combination of aerobic exercise, resistance training and stretching is recommended.

The book includes descriptions of a variety of basic exercises to get you started.

Costs and Expenses

The Whitaker Wellness Weight Loss Program retails at $24.99.

Pros

• Dr. Julian Whitaker is a qualified and well-respected health practitioner.
• Emphasizes the consumption of a variety of whole foods.
• Encourages the intake of foods rich in essential fats.
• High protein intake can reduce appetite and maintain muscle while calories are restricted.
• Educates dieters about portion control.
• Encourages exercise.
• Includes three weeks of menus with recipes.

Cons

• Requires carbohydrate restriction.
• Advocates the use of supplements for fat burning and muscle gain.
• Some of the Dr Whitaker’s conclusions have not been evaluated by independent sources.
• Encourages daily intake of alcohol and caffeine.

Conclusions

The Dr.Whitaker Wellness program is another example of a high protein, low carbohydrate diet. These approaches to weight loss are generally very effective in the short term, however when dieters return to a more balanced eating plan they generally experience rebound weight gain.