Dr. Phil's 20/20 diet emphasizes 20 "key foods" that boost metabolism while making chronic overeaters feel full. The AllRecipes online cooking website features an entire section dedicated to simple dish recipes that utilize one or more of these key foods, including coconut oil, whey protein, eggs and chickpeas. Dr. Phil's 20/20 diet book also includes a handful of potential menu options that feature the diet's key foods.
The 20/20 diet is a cycle-based diet with a 30-day rotation period. The first five days of the month are the Boost phase, the second five days are the Sustain phase, and the final 20 are the Attain phase. During the first phase, dieters can only consume the diet's 20 key foods, but during the second and third phases, the menu broadens substantially. Dieters are allowed one or two sensible cheat meals each week but are strongly discouraged from ingesting alcohol, red meat, processed foods, artificial sweeteners or full-fat dairy.
Although the majority of the 20/20 diet plan is focused on food consumption and nutrition, Dr. Phil also devotes a large portion of his book to habit adjustment and self-control. He writes at length about behavioral, social and environmental tools that dieters can use to achieve their weight loss goals.