Dr. Nowzaradan Diet Plan – The Complete Guide

Photo Credit: TLC My 600-lb Life

Who is Dr. Nowzaradan?

Dr. Younan Nowzaradan is a general and vascular surgeon based out of Houston, Texas. He rose to fame as the weight loss surgeon who performs all of the procedures on patients in the TLC show My 600-Lb Life. He works with super-morbidly obese patients and provides diet and exercise plans along with surgical procedures to help them get down to a healthier weight.

Basic Facts

– 73 Years Old
– Received Medical Degree from University of Tehran (Iran) in 1970
– Medical Orientation Program at St. Louis Univeristy
– Procedures offered: Roux-en Y gastric bypass, lap band system, gastric sleeve, and revision surgery.
– Practices at: First Street Hospital, Doctors Hospital at Tidwell, Renaissance Hospital, Surgery Specialty Hospital, and University General Hospital.

Dr. Nowzaradan Book – “Last Chance to Live”

A book written by Dr. Nowzaradan, who has been featured in hit TLC shows “Half Ton Killer” and “My 600 lb Life”. Diving into the reality of obesity. This book is a product of of four decades of learning, understanding, treating, and helping patients with obesity. Click here to learn more!

Dr. Nowzaradan Diet Plan

Below is a general diet plan recommended by Dr. Nowzaradan. This does not take into account how much you weigh, or if you are trying to lose weight or just maintain it. You can find a longer version of these tips on Dr. Nowzaradan’s nutrition page.

Food Grouping Recommendation
Importance: Fiber and a healthy diet
Men: 6-7 oz. Daily
Women: 5-6 oz. Daily
One Serving: One slice of bread, one cup of breakfast cereal, one-half cup of pasta, cooked rice, or cooked cereal.
Sources: Brown rice, whole grain bread and pasta, buckwheat, oatmeal, wild rice, quinoa, amaranth, and spelt products.
Other Notes: Make sure that at least 3 servings are from whole grains. Read package labels to determine if the product contains whole grain.
Importance: Calcium
Men: 3 Cups Daily
Women: 3 Cups of Daily
One Serving: One cup of milk, one cup of yogurt, one and one-half ounces of cheese.
Sources: Milk, yogurt, cheese, and sour cream. These products can come from cows, goats, or sheep.
Other Notes: Low fat or no fat dairy products are the best choice. If you choose not to consume dairy products, alternative calcium sources include sardines, tofu, and calcium-fortified foods.
Men: 6-8 oz. Daily
Women: 4-6 oz. Daily
One Serving: According to the USDA, one serving is equal to one-half ounce. Other sources consider two ounces to be one serving size.
Sources: Meats, poultry, fish, seafood, dry beans, nuts, and seeds.
Other Notes: Many meats are high in saturated fat, which you don’t want, and other proteins like fish and sea food are high in omega-3 fatty acids that you do want.
Men: 9 Tsp. Daily
Women: 7 Tsp. Daily
One Serving: One teaspoon
Sources: Fish, flax, seeds, nuts, vegetable oils like olive oil, peanut oil, and safflower oil.
Other Notes: Fats are an important source of essential fatty acids, vitamin E. It is important to consume sufficient omega-3 fatty acids found in fish and flax, and to reduce consumption of saturated fat found in red meats, trans-fat and hydrogenated oils found in processed foods.
Importance: Antioxidants, bioflavonoids, vitamins, minerals, and fiber.
Men: 5-9 Servings Daily
Women: 5-9 Servings Daily
One Serving: One-half cup for a starchy vegetable such as potatoes or corn, and two cups for a dark green low-starch vegetable like broccoli or leafy greens. One fruit serving is typically equal to one small to medium sized fruit or one-half cup berries.
Sources: Dark green and brightly colored vegetables, potatoes, sweet potatoes, beans, peas, carrots, apples, oranges, peaches, bananas.
Other Notes: Calorie counts vary significantly, so keep track of calories.
Men: None
Women: None
One Serving: 1 Tsp.
Sources: Soft drinks, candy, pastries, all sugars, syrups, honey, and molasses.
Other Notes: Sugar and sweets add excess calories and very little nutrition.
Importance: Help maintain a healthy digestive system and healthy cholesterol levels.
Men: 25-35 grams Daily
Women: 20-25 grams Daily
One Serving: Depends on the food group that is the source of fiber.
Sources: Whole grains, whole fruits, and vegetables.
Men: Less than 2300mg Daily
Women: Less than 2300mg Daily
One Serving: One dash of salt, which contains 155 mg of sodium.
Sources: Processed foods, canned vegetables, salt, and prepared foods.
Other Notes: Be sure to read the labels of prepackaged and processed foods.

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