The Dr. Nowzaradan diet plan is a very low-calorie (around 1,200 calories per day) high-protein, low-fat, low-carb meal plan designed to help people lose weight quickly, especially before bariatric surgery.
Created by Dr. Younan Nowzaradan—famous from the TV show My 600-Lb Life—this strict diet is meant to reduce surgical risks, improve mobility, and prepare the body for long-term weight management. Understanding this diet is important because while it can produce rapid results, it is highly restrictive and requires medical supervision.
This guide explains what the diet includes, the foods to eat and avoid, benefits, risks, and a sample menu to help you understand how it works.
What Is the Dr. Nowzaradan Diet Plan?
The Dr. Nowzaradan diet plan, often called the Dr. Now Diet, is a very low-calorie, medically supervised eating program developed by bariatric surgeon Dr. Younan Nowzaradan. He is widely recognized from the TV series My 600-Lb Life, where he guides patients with severe obesity through weight-loss preparation before surgery.
The plan is specifically designed to help patients lose weight rapidly before bariatric surgery, reducing the size of the liver, lowering surgical risks, and making recovery smoother. It is not a general-purpose diet—it is intended for individuals with extreme obesity and should only be followed under medical supervision.
Core Principles of the Dr. Nowzaradan Diet
- Calories: Strictly limited to around 1,200 calories per day. In some cases, the allowance may be even lower, depending on the patient’s health status and weight.
- Meals: Only 2–3 meals per day are permitted, with no snacks in between. This helps patients control calorie intake and retrain eating habits.
- Macronutrient Focus:
- High Protein – Preserves muscle mass during rapid weight loss.
- Low Fat – Eliminates calorie-dense foods that can slow progress.
- Low Carbohydrate – Restricts sugar and refined carbs to control insulin and hunger.
- Food Choices: The diet emphasizes lean proteins (like chicken breast, turkey, fish, egg whites, and tofu) and non-starchy vegetables (like spinach, broccoli, cauliflower, zucchini, and lettuce).
- Strict Exclusions: Sugary drinks, fast food, desserts, fried foods, and processed snacks are eliminated.
- Duration: This is a short-term plan, usually lasting a few weeks or months before surgery, or as a rapid weight-loss jumpstart. It is not designed for long-term maintenance.
👉 According to Healthline, while the Dr. Nowzaradan diet can be very effective for pre-surgery weight loss, it is too restrictive to be a permanent lifestyle plan. Most patients will eventually need to transition to a more balanced diet that can be sustained long-term.
Why This Diet Matters
Dr. Nowzaradan’s approach works because it:
- Rapidly reduces body fat and liver size before surgery.
- Teaches patients discipline by cutting out high-calorie “trigger foods.”
- Helps patients prove their commitment to long-term lifestyle change before undergoing surgery.
However, due to its strict calorie restriction and limited food options, it requires strong commitment, careful monitoring, and medical guidance.
Key Rules of the Dr. Nowzaradan Diet Plan
1. Calorie Restriction
- Strictly capped at 1,200 calories/day.
- Forces the body to burn fat stores for energy.
2. High Protein, Low Fat
- Protein preserves lean muscle mass during rapid weight loss.
- Sources: chicken breast, turkey, fish, egg whites, beans, and tofu.
3. Elimination of Processed Foods
- No sugary snacks, sodas, desserts, or fast food.
- Avoid high-fat and high-carb processed items.
4. No Snacking
- Only main meals are allowed.
- Reduces unnecessary calorie intake.
5. Portion Control
- Patients are encouraged to measure and weigh food.
- Eating mindfully and tracking calories are essential.
6. Hydration
- Water is the preferred drink.
- No sodas, fruit juices, or alcohol.
Sample 1,200-Calorie Dr. Nowzaradan Diet Menu
| Meal | Food Example | Portion Size | Approx. Calories |
|---|---|---|---|
| Breakfast | Egg whites + spinach + grapefruit | 3 large egg whites (150 g), 1 cup raw spinach (30 g), ½ medium grapefruit (120 g) | ~250 |
| Lunch | Grilled chicken breast + salad | 4 oz (113 g) grilled chicken breast, 2 cups mixed greens (80 g), ½ cucumber (50 g), ½ tomato (60 g), 1 tbsp lemon juice | ~400 |
| Dinner | Baked fish + vegetables | 5 oz (140 g) baked cod or tilapia, 1 cup steamed broccoli (90 g), 1 cup steamed cauliflower (100 g) | ~450 |
| Drinks | Water / Tea / Coffee | 8–12 oz (240–350 ml) water, unsweetened tea, or black coffee | 0–50 |
Why These Portions Work
- Egg whites (3 large) provide about 51 calories and 11 g protein with no fat.
- Chicken breast (4 oz) is a lean, filling protein source with about 180 calories.
- Cod or tilapia (5 oz) keeps dinner light at ~120 calories while adding 25 g protein.
- Vegetables (1 cup each) are low in calories but high in fiber, helping you feel full.
- Fruit (½ grapefruit) provides natural sweetness and vitamin C without excess sugar.
👉 Staying strict with measured portions is critical to keeping daily intake around 1,200 calories.
Foods to Eat on the Dr. Nowzaradan Diet Plan
The Dr. Nowzaradan diet encourages low-calorie, high-nutrient foods that promote fullness, preserve lean muscle, and support rapid weight loss. Below are the main categories, with expanded examples to guide food choices.
1. Lean Meats
Examples: Chicken, turkey, lean beef, fish
- Skinless chicken breast, turkey breast, extra-lean ground turkey
- Lean beef cuts like sirloin, tenderloin, or eye of round
- Fish such as cod, tilapia, haddock, pollock, tuna, salmon, and trout
- Shellfish like shrimp, crab, or scallops (grilled or steamed, not fried)
2. Egg Whites
- Boiled or scrambled egg whites
- Liquid egg whites from a carton (easy for cooking)
- Omelets made with egg whites and vegetables
- Tofu or tempeh as plant-based alternatives
3. Non-Starchy Vegetables
Examples: Spinach, broccoli, cauliflower, zucchini, lettuce
- Leafy greens: kale, arugula, romaine, Swiss chard
- Cruciferous: Brussels sprouts, bok choy, cabbage
- Others: celery, cucumber, mushrooms, bell peppers, asparagus, green beans
- Squash: yellow squash, spaghetti squash
4. Beans and Legumes (in Moderation)
- Lentils (red, green, brown)
- Chickpeas (boiled or lightly roasted, no oil)
- Black beans, kidney beans, pinto beans
- Edamame (steamed, unsalted)
- Peas (green peas, split peas)
5. Low-Fat Dairy
Examples: Yogurt, skim milk, cottage cheese
- Fat-free Greek yogurt (unsweetened)
- Skim or 1% milk
- Low-fat ricotta or mozzarella
- Fat-free sour cream (as a topping in moderation)
- Unsweetened almond or soy milk (as alternatives)
6. Small Amounts of Fruit
Examples: Berries, apples, grapefruit
- Berries: strawberries, blueberries, raspberries, blackberries
- Apples (with skin for fiber)
- Grapefruit halves or segments
- Pears, kiwi, plums, peaches (in small portions)
- Melons: cantaloupe, honeydew (in moderation)
- Citrus: tangerines, oranges (limited)
✅ By choosing from these expanded examples, patients on the Dr. Nowzaradan diet can add variety to meals while still staying within the strict calorie and food-type guidelines.
Foods to Avoid on the Dr. Nowzaradan Diet Plan
- Sugary foods: cakes, candy, pastries, soda, fruit juice
- High-fat foods: fried foods, cheese, creamy sauces
- Refined carbs: white bread, pasta, white rice
- Processed snacks: chips, crackers, packaged meals
- Alcohol
👉 StyleCraze highlights that strict avoidance of sugar and processed foods is one of the cornerstones of this diet.
Benefits of the Dr. Nowzaradan Diet
- Rapid Weight Loss – Helps patients drop weight before surgery.
- Reduces Surgical Risk – Lower weight makes surgery safer.
- Improved Health Markers – Can reduce blood pressure, blood sugar, and inflammation.
- Mobility Boost – Quick weight loss may improve movement and reduce joint strain.
Risks and Challenges
- Nutrient Deficiency – Cutting calories drastically may reduce intake of vitamins and minerals.
- Difficult to Sustain – Very restrictive; not suitable for long-term lifestyle.
- Metabolic Slowdown – Prolonged low-calorie diets can reduce metabolism.
- Hunger & Cravings – Strong cravings may make compliance difficult.
⚠️ This diet should only be followed under medical supervision, especially for individuals with existing health conditions.
Who Should Follow the Dr. Nowzaradan Diet?
- People preparing for bariatric surgery.
- Individuals needing rapid weight loss for medical reasons.
- Those under a doctor’s direct supervision.
❌ It is not recommended for the average person wanting to lose a few pounds—it is too restrictive for long-term health.
FAQs
1. What is the calorie limit for the Dr. Nowzaradan diet plan?
Around 1,200 calories per day, though some patients may be prescribed less.
2. Can you eat fruit on Dr. Now’s diet?
Yes, but only low-sugar fruits in small portions (like berries or grapefruit).
3. Is the Dr. Now diet safe long-term?
No. It is meant for short-term rapid weight loss under medical supervision.
4. Why are snacks not allowed?
Snacks can easily add hidden calories, which may prevent patients from staying under the 1,200-calorie limit.
5. What drinks are allowed?
Water, black coffee, and unsweetened tea. Sugary and alcoholic drinks are prohibited.
6. Can vegetarians follow this diet?
Yes, by focusing on beans, legumes, tofu, and egg whites as protein sources.
7. How quickly can someone lose weight on this diet?
Patients often lose weight rapidly—several pounds per week—but results vary by individual.
Conclusion
The Dr. Nowzaradan diet plan is a strict, short-term, 1,200-calorie diet designed for rapid weight loss, especially before bariatric surgery. While it can produce dramatic results, it is not sustainable long-term and must be followed under medical supervision.
If you’re considering it, consult your doctor first. For most people, a more balanced, sustainable approach to weight loss—focusing on gradual changes in diet and activity—will be healthier and easier to maintain.