Celebrity Diets

The Dr. Gundry’s Diet Evolution Review

A lot of experts in the field of weight loss think that they have all of the answers, and that they usually tend to be outside of the box. It can bring a lot of hope when you hear someone say that you’ve been doing dieting wrong this whole time, but that they have the right way to do it. We’ve seen countless claims like this, and we find one that has been among the most popular for more than five years.

One of the best selling weight loss books, “Dr. Gundry’s Diet Evolution” says that your genes are preventing you from losing weight thanks to generations of evolution. So how do you battle your genes and finally get down to your goal weight? Dr. Steven Gundry says that you have been thinking about plants and meat all wrong and that weight loss plateaus are actually a good thing. There are also some other tidbits that have become gospel among dieters, and that the medications you are taking probably aren’t even helping.

How does the Diet Evolution stack up when it comes to helping you lose weight? We look at some of the claims from the plan to see if it really is the right weight loss plan for you.

Behind the Diet Evolution

evo2 (1)

Dr. Gundry is a surgeon and researcher that has worked with some of the biggest universities in the United States, and has penned hundreds of articles regarding weight loss. Gundry says the reason that so many people have become overweight over generations is the ease of finding food compared to our ancestors. Many years ago, people were forced to run after wild animals and hunt them down, basically only eating for survival.

These days, you can go to the supermarket for food that you can quickly prepare, never having to go above a slow walking pace for a long period of time. Also, our ancestors didn’t have good shelter, and would have to rely on gaining fat over the summer so that they could survive the harsh winters with their extra padding. Because of that, our brain wiring has told us to eat more in the summer, even though we aren’t necessarily preparing for staying outside all winter.

This has caused people to naturally be inclined to gain weight due to evolutionary standards, and have become accustomed to overeating year-round. After years of research into the topic, Gundry created his “Diet Evolution” book that has become one of the most popular. There are certain rules to follow according to Dr. Gundry, in folksy little rhymes. Let’s take a look:

  • If It’s beige, you had better behave.
  • If you eat dark green, you will become lean.
  • If it’s white, keep it out of sight.
  • If you eat fake fats, you’ll get heart attacks.
  • Weight off slow, you’re good to go.
  • Weight off fast won’t last.

It’s easy enough to remember rhymes like that, and it even helped Dr. Gundry. He says that following his diet helped him lose 70 pounds, which he has been able to keep off. Gundry makes no mistake that you will have to be very disciplined while on his weight loss plan.  There are a lot of vegetables while on the Diet Evolution, but it only makes sense that changing the way you eat will finally cause you to lose weight instead of gaining it.

What to Know About Diet Evolution


There are three phases of Dr. Gundry’s program that are meant to last you a lifetime. If you follow these plans, Gundry says that your cravings for processed foods and sugar will finally be curbed and you’ll find yourself craving low calorie and high nutrition vegetables instead. Here are the three phases of the program:

Phase One (Teardown) – For the first six weeks of the diet, you will be asked to cut out a lot of the carbohydrates that you have been eating. Instead, you will focus on eating foods that are high in protein and healthy fats. There is a lot of lean meat and even more vegetables during this phase that is similar to a lot of low-carb diets that you have seen. During this time, you will not be eating any sugar, grains or vegetables high in starch like potatoes. A surprising subtraction is fruit, which contains natural sugars.

Phase Two (Restoration) – The next six weeks should see even more weight loss as your body has adjusted to not craving sugary or high carb foods. During this phase, you will decrease the amount of meats that you are eating while taking in more of the leafy green vegetables. These vegetables are very dense in calories, meaning that you can eat a lot of them while not taking in many calories at all, but still getting a lot of beneficial vitamins.

Phase Three (Longevity) – After completing the first 12 weeks of the diet, you will focus on the third phase for as long as you possibly can. This is really when you get into the caveman-type portion of the diet as you eat animal meat sparingly. There is a focus on eating more raw food, and your habit of eating vegetables should have locked in by this point. You can still eat lean meats every now and then, but certainly not on a daily basis.

It won’t be easy to make it through the first couple of phases on the plan as you will likely be changing everything about the way you eat. If you are accustomed to mowing down on meat and potatoes on a near daily basis, then this can be a shock to your system. It could cause discomfort at first when your body adjusts, but within a couple of weeks you should be feeling energized and healthier for introducing the nutrients from raw vegetables.

Not only does this diet promote weight loss, but it should also help you overall. Not eating red meat will help your heart health and avoid other diseases, and eating more vegetables will give your immune system a huge boost. Also, you will learn to exercise on a daily basis, which comes during the second phase of the program. Dr. Gundry calls for a daily weight-bearing exercise that includes 30 minutes of walking at the very least. In the rare cases that you can indulge on his plan, you must at least have exercised that day.

What’s on the Menu?


While fruits are discouraged for the most part under Dr. Gundry’s diet, you can still have them once in awhile for meals like dessert. There are certain fruits to avoid, so you should be eating tomatoes, avocadoes or berries if you are eating a fruit as a dessert. You can also indulge on chocolate now and then, as long as it is dark chocolate mostly comprised of cocoa. For the first phase of the diet, let’s take a look at what you’ll be eating over the initial three days.

Day One

Breakfast – Low fat yogurt with granola

Lunch – Bunless hamburger patty with lettuce, celery and carrots

Dinner – Grilled flank steak with lettuce and asparagus

Snacks – ½ cup of raw nuts or seeds

Day Two

Breakfast – Two scrambled eggs with light feta cheese

Lunch – Caesar salad with tuna and chicken with no croutons

Dinner – Grilled salmon with lettuce, watercress and broccoli

Snacks – ½ cup of raw nuts or seeds

Day Three

Breakfast – Protein bar (ideally low carb)

Lunch – Ham salad with arugula, pepper and onions

Dinner – Roasted chicken breast with lettuce, mushrooms and cauliflower

Snacks – ½ cup of raw nuts or seeds

Summing it Up

evo5 (1)

We have heard from a lot of diet experts that artificial sweeteners can be just as bad as sugar as your body reacts in the same way. Obviously, that won’t be part of the diet here, but leaving off fruit for the most part is a bit surprising. Not many people think of fruit as being the reason that they have gained weight, and it was because our ancestors from many, many years ago ate fruit to intentionally gain weight for the winter.

The lack of fruit in this diet is a bit surprising to some experts, but leaving in things such as certain berries and tomatoes make it less extreme. When it comes to people that have tried the diet for themselves, the reviews have been overwhelmingly positive. As of now, the book has nearly 75 percent of reviews giving it five stars, while only eight percent have been below the three star threshold. People have reported losing 20, 40, 60 or even more pounds since starting.

So will this diet work for you? As long as you stick to the plan, you should certainly lose weight as you focus on eating a diet that comprises mainly of vegetables and getting away from processed foods and sugar. Also, adding exercise makes it an all-around solid weight loss plan. It might not be the easiest diet to stick to as you try to get accustomed to the changes, but the long term benefits will certainly be worth giving this a try.