Best known for his tough-talking approach to life, Dr. Phil McGraw decided to take a swing at developing his own diet program. The result is The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. Instead of simply handing you a meal plan, Dr. Phil helps readers rectify the behaviors that lead to their obesity to begin with. His goal is to transform people “from the inside out.”
In other words, you’re not going to be able to lose weight until you change your lifestyle: the way you feel, the way you think and the way you react to food. With the 7 keys, you’ll get a healthy dose of self-awareness. His main components include stress: right thinking, healing feelings, a no-fail environment, mastery over food and impulse eating, high-response cost, high-yield nutrition, intentional exercise and a circle of support.
Don’t expect a quick fix. Just as it took time to put on the weight, it’s going to take time to make an attitude adjustment. For starters, replace toxic thoughts with positive affirmations. He goes on to suggest ways to conquer emotional and impulse eating. Of course, exercise must become a priority in order for a person to achieve lasting weight loss.
There’s no carb counting or calorie tallying with the Ultimate Weight Solution. Instead he focuses on Low Response Costs Foods and High Response Cost Foods. According to Dr. Phil, Low Response Foods are those that are wolfed down without chewing or swallowing. Loaded with calories and lacking nutritional value, they bring little to the table as far as health. High Cost Response Foods, on the other hand, are those that require preparation in the kitchen and that take time to eat. He points to raw broccoli, apples and other fiber-rich food as examples.
Dr. Phil wants individuals to consume foods that pack a powerful nutritional punch while also being limited in calories. For example, foods that are high in fiber generally require more effort and time to consume. This prevents people from overeating. The meal plan largely consists of complex carbohydrates, whole grains, fruits, vegetables, lean protein and healthy fats.
