Dr. Gundry’s Diet Evolution Review
By CANDICE GREY
Update: May 23, 2022
Dr. Gundry’s Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline
Dr. Steven Gundry wrote this diet book initially to help people lower their cholesterol as well as the chances of chronic diseases, such as diabetes and high blood pressure. The book leaned towards having the reader focus on consuming more plant-based products over animal protein for optimal health.
The book discusses many mainstream issues that can hold the dieter back from weight loss and health. According to Dr. Gundry, taking statins and drugs for high blood pressure can actually do more harm than good.
This diet book contains 70 different healthy recipes to follow, tips and tricks to help you stay on course with the program, as well as a meal planner to organize your meals daily. It retails for $10.00 which is not expensive in relation to other diet programs, but you have to read and follow this book without a lot of outside support.
How Does Dr. Gundry’s Diet Work?
There are three initial phases to this program:
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- Teardown Phase
- Restoration Phase
- Final Phase
Phase 1: Teardown Phase
The first phase lasts for a total of six weeks. In this phase, the dieter will focus on consuming healthy fats, non-starchy vegetables, and clean protein sources. Leaving out grains and sugars is key. It is not until the end of the six weeks that you can incorporate grains and sugars back into your diet. This phase is supposed to kick start your weight loss in preparation for the other two phases.
Phase 2: Restoration Phase
The second phase is the restoration phase, this phase transitions the dieter from eating healthy fats and dense foods to consuming lighter and lower in calorie foods. You will start on this phase of the diet during week seven and continue until week twelve. The goal here is to slowly taper down on animal protein and grains. Replacing those with a more permanent plant-based diet. This phase is supposed to restore your diet habits moving forward, for the long term.
Phase 3: Final Phase
The final phase of the program is supposed to be permanent. As the dieter, you are expected to create a meal plan that would mirror your early ancestor’s diet. If you cannot guess what the diet consists of, it is purely vegetables! It is recommended at the beginning to eat animal protein the size of your palm and gradually move to smaller amounts from there. Beige and white foods are forbidden, as well as certain fruits that are higher in sugar. For example, mangoes, pineapple, and most tropical fruits. 
Is Dr. Gundry’s Diet Dangerous?
This diet is promoting a plant-based diet, which is by no means dangerous. However, it is not for everyone. A lack of essential protein can be somewhat alarming, and unhealthy too for the body. On the flip side, getting too much protein from animal sources has been said to be unhealthy due to the high amounts of fat present. Either way, you look at it, there are many different options when it comes to losing weight. Keep in mind that a plant-based diet is not the only way to see success.
According to the healthy home economist,
“A “healthy plant based diet” consists of only 150 food plants at best and less than 20 at worst? That simply doesn’t add up to anything remotely resembling health according to my logic. Not enough variety by a longshot.” 
The plant-based diet includes risks such as a lack of protein and major vitamin deficiencies. As long as you are aware of this, you should have realistic expectations about the diet itself.
Pros and Cons of Dr. Gundry’s Diet Evolution
The pros are definitely based on the fact that the diet is a gradual lead-up to a plant-based diet. The book is not throwing the dieter into this lifestyle right away but eventually will lead to it. Another pro is the cost factor because it is a simple book to read there are no additional costs added making it unaffordable. The cons (for some) might be the overall plant-based diet as the end result. This is not attainable for many people. There are also studies done that have proven this diet lacks both essential vitamins and protein.
The Bottom Line: Is Dr. Gundry’s Diet Evolution a Rip-Off or Worth to Try?
Overall, Dr. Gundry’s diet book has some truth to it with its gradual health improvements it’s just the end I don’t necessarily agree with. Going into a full-fledged plant-based diet is not necessarily healthy long term. The book is also somewhat dated being published back in 2009, so there are health and wellness tips that have been updated since then. Not a dangerous book but it is one to be aware of if you are not into going entirely plant-based.