Dr. Dhurandhar’s Fat-Loss Diet


Why we don’t give you access to every fat-loss recipe at once

Let’s face it: losing body fat is a lot of work. It takes planning, diligence, and the ability to follow through on your commitment. You bring your commitment. And we bring our decades of experience with hundreds of thousands of people to our program to make it as doable, yet effective, as possible. 

In our experience, diet structure is one of the most important parts of any fat-loss diet. It helps you hit your nutrition targets consistently and makes your weight loss journey simpler, less work, and more focused. And therefore, more effective. And that is why we do not give you access to all our fat-loss recipes all at once. 

Diet structure helps you hit your nutrition targets easily and consistently 

Diet structure helps you hit the nutrition targets needed for weight loss consistently because it minimizes errors and “extra” allowances. It ensures that every meal or snack is calculated in advance and doesn’t leave room for indulgences or lapses in judgment. When you reduce the number of things you are eating, it takes less work to eat correctly. 

For example, diet structure makes the process simpler by limiting what foods are available on any given day or week. That way, you don’t have to spend a lot of time thinking about what’s okay to eat and what isn’t—you only have so many options to choose from. And you don’t spend as much time planning and coordinating your food. When you are eating to lose body fat, it takes extra effort anyway. There is no need to make it even more complicated. 

It Keeps Your Feelings in Check 

Diet structure keeps you focused because when it seems like all foods are fair game, your resolve to hit your nutrition targets becomes fuzzy. For example, imagine all our fat loss recipes are available to you at once. You don’t feel like eating one of your usual options, so you select something that you feel like eating more. 

But, that was a last-minute decision. One that you hadn’t planned for, so you don’t have all the ingredients you need. So you substitute some ingredients. And suddenly, your nutrition targets are off. Once your recipe is taken casually once, taking such liberties, and eating according to how you feel, becomes a norm. And, your commitment to following your diet plan and hitting your nutrition targets also dwindles with it. 

For a short time, what you eat from moment to moment needs to prioritize nutrition over feelings. Right now, during fat loss, food is not about what you feel like eating all the time. It’s more like a medicine and you are eating for your health. That does not mean you should not enjoy your food. But it does mean that you should plan your enjoyment ahead of time and enjoy your food in a planned way. 

It keeps your progress on track 

Diet structure helps with progress monitoring. If you are only eating so many things, it makes it much easier to troubleshoot when things are not progressing as according to plan. 

It’s important to know what works and what doesn’t work for you, and that’s where diet structure comes in. The more rigid your diet structure is, the easier it will be to figure out what isn’t working in your process and adjust accordingly. During the early stages of fat loss as you start to understand your body better, this is important. 

For example, let’s say you have not lost weight despite following your diet plan. What is it about your diet that is going wrong? If you have eaten from a small list of foods, it is much simpler for your dietitian to know where the issue may be. If you eat 40 different meals in the two weeks you didn’t see progress, it’s much harder now to pinpoint what the problem is. 


Committing to a structured diet is a serious commitment, but it is worth it. It is the surest path to getting the results you want. And, structure does not have to mean overly rigid. We suggest 4 options per meal so that you have plenty of variety to keep your diet interesting and enjoyable, but also effective.

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