Dr Rhonda Patrick Diet | Lose Weight and Improve Your Health

green smoothie with strawberry

Dr. Rhonda Patrick Diet

Who is Dr. Rhonda Patrick?

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

Dr. Rhonda is a biomedical scientist known for her dietary regime based on the newest research. She has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, Memphis.

Dr.Rhonda also holds a Bachelor’s degree in biochemistry and chemistry from the University of California, San Diego.

Metabolism, nutrition, aging, cancer have been some of the topics in which she has conducted a lot of studies. From there she worked on discovering the effects of micronutrients on metabolism. These micronutrients are vitamins and minerals our body needs to function properly.

Dr. Rhonda is active on social media, she is on Instagram and has a YouTube channel called FoundMyFitness with over 200 thousand subscribers. She uses social media to engage in educating the general population about nutrition, metabolism and other important subjects.

She has developed a science-based dietary regime that promotes health and gives effective weight-loss results.

Her diet emphasizes balance and health, so it is a great choice for those who want to improve their lifestyle.

What is Dr. Rhonda Patrick Diet?

As an expert in her field, Dr. Rhonda is knowledgeable about human body, metabolism, healthy eating, and weight loss.

Her approach focused on healthy and safe weight-loss.

This is much more than a quick weight-loss scheme: Dr. Rhonda’s approach is a lifestyle change and gives you a new attitude towards food.

The base of Dr. Rhonda’s diet plan is time restrictive eating, which means alternating between periods of eating and fasting. This rhythm helps the body burn calories, it boosts metabolism and improves health.

Instead of counting calories or restricting food groups from your menu, intermittent fasting utilizes the body’s natural metabolic clock to maximize weight loss.

In addition to time restrictive eating, Dr. Rhonda’s method utilizes supplements.

These supplements are there to enhance health and provide the body just with the type of vitamins and minerals it needs.

Not all of these nutrients can be easily acquired through regular diet, so their use is important for optimal health.

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Dr. Rhonda Patrick Diet Benefits

checking weight loss

There are numerous benefits to Dr. Rhonda Patrick diet plan

Improved health

This is a dietary regime based on science and health research. It is made to be safe for the body and to improve your health. As such, it is made for the long-run. This is not a quick diet you have to abandon after a few weeks.

Effective weight loss

Rhonda’s method is based on science and it is carefully made to maximize weight loss. Through Time Restrictive Eating and other guidelines, you will lose weight effectively. In short, this diet gives results.

Balanced eating without too many restrictions

Rhonda’s diet is not about restrictions, calorie counting or cutting many food groups. Instead, it emphasizes balance and health. Once you get used to a time restrictive eating schedule, you should not have difficulties with this diet. This is not one of those diets that make you feel hungry all the time.

Saved money

This dietary regime saves money. There are just not so many meals you can fit into the 10 hour allowed feeding window. This results in more savings. This is not an expensive diet. It gives you the freedom to choose foods you can afford.

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What Can you Not Eat on Dr. Rhonda Patrick Diet


Dr. Rhonda Patrick’s diet is a balanced diet regime that doesn’t cut any essential food groups. As such, you are allowed to eat most foods.

This is purposely made not to be a restrictive diet. Dr. Rhonda’s plan is made for long-term, lifestyle changes and a completely new approach to food.

In order to eat balanced meals, there are no major foods that you need to cut from your menu.

However, there are certain foods that you are not allowed to eat on Dr. Rhonda Patrick diet:

Refined carbs

These carbs are stripped from all of their nutritional value. They are empty calories that don’t contribute to your health or diet in any positive way.

Even worse, they are often the main reason for people’s rapid weight gain. Foods such as white bread, pizza dough, white pasta, white rice, and white flour fall into these empty carbs.

Some studies stated that eating refined carbs could increase the risk of insomnia, cancer, and depression.

Refined sugars

These are sugars that are heavily added to foods and drinks. These sugars contribute to obesity and other health problems such as type 2 diabetes according to BMJ-British Medical Journal, while not contributing to your body in any substantial way.

While you don’t have to eliminate sugar completely, it is important to limit or completely cut cakes, candies, crackers, cookies and sweetened beverages from your menu.

Processed foods

Heavily processed foods are not healthy and can significantly contribute to weight gain. You should eliminate all processed foods and frozen foods from your menu in order to follow Dr. Rhonda’s diet plan.

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Dr. Rhonda Patrick Intermittent Fasting

intermittent fasting

One of the key points of Dr. Rhonda Patrick’s diet is intermittent fasting.

What is intermittent fasting?

It is a specific diet approach that works through alternating cycles of fasting and non-fasting.

Intermittent fasting trains the body to make the most out of the food it receives, and it encourages the elimination of stored fat.

The key to weight loss is not how many calories you take, but when.

There is a rhythm you need to achieve with intermittent fasting that will produce the best results and the optimal weight loss.

The most important thing to remember about intermittent fasting is a strict regime. Eating is allowed only in the so-called “eating window”.

The goal of intermittent fasting is not to lose weight through fasting alone or to have prolonged periods of fasting. In fact, doing such a thing goes against Dr. Rhonda’s diet plan.

The trick is to adhere to specific windows of eating every day. It means that you eat at specific points of the day and you fast for a set period of time every day.

Doing such a thing will speed up your metabolism and make your body spend most of the foods you give it easily, without converting it to stored fat.

In fact, this approach encourages your body to start spending stored fat.

Since intermitted fasting is somewhat of an umbrella term for different approaches, there are many different ways to go. Certain approaches give you 12-hour eating windows, followed by a 12-hour fasting window. Others alternate eating and fasting every 3, 4 or 6 hours.

If you want to follow Dr. Rhonda Patrick’s method, you need to subscribe to her approach to the eating window.

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Check out our guide on OMAD Results and Benefits, (One Meal A Day) which is also a fasting method. OMAD Keto Ultimate Guide if you are a keto fan.

Dr. Rhonda Patrick Time Restricted Eating


Time-Restricted Eating is Dr. Rhonda Patrick’s approach to intermittent fasting.

Unlike other intermittent fasting methods, the Time Restricted Eating method is based on science. This makes Dr. Rhonda’s diet both safe and healthy.

According to recent academic studies on animals, Time Restricted Eating has numerous advantages, such as promoting fitness and coordination, lower body fat, better glucose tolerance, improved blood liver tests and lower levels of inflammation.

A new study on humans demonstrated that Time Restricted Eating decreases blood pressure, improves insulin sensitivity and decreases oxidative stress.

If you want to follow Dr. Rhonda’s diet plan, the most important thing to adhere to is 10-hour feeding window. This is Time Restrictive Window that gives the best and the most effective results regarding weight loss and other benefits according to this research.

According to Dr. Rhona Patrick diet, your Time-Restricted Window should be as follows:

10-hour eating window

You are allowed to eat various meals during this 10-hour eating window. The window starts the moment you consume anything apart from water. After this window is done, you are not allowed to eat or drink anything because what follows is…

14-hour fasting

Once your 10-hour eating window is done, fasting begins. You are not allowed to consume anything during this period, except for water. No coffee, no juices, not even supplements. Since this is a long fasting window, make sure to target is in such a way that you spend a good part of it sleeping. This fasting period is followed by…

10-hour eating window

You are in your eating window again. You are allowed to consume food for 10 hours.

Simply alternate between 10 hours in which you are allowed to eat, and 14 hours in which you have to fast.

Fasting Tips

Choose your 10-hour eating window carefully. Do it in such a way to cover most of the day and leave most of the fasting hours for when you are asleep.

Many people like to start their morning with a cup of coffee or a light snack. If you choose to do this, remember that your last meal/snack will be 10 hours later in the day!

Dr. Rhonda’s Time Restricted Eating follows human natural metabolism. Our bodies are optimized towards eating and metabolizing nutrients for 12 hours per day.

The rest of that time should be dedicated to sleeping and burning these calories.

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Dr. Rhonda Patrick Smoothie

Dr Rhonda Patrick Berry Smoothie

According to Dr. Rhonda, smoothies are perfect for making you consume large quantities of vegetables.

Eating enough vegetables (and fruits) on a daily basis can be a challenge for many people due to preparation time and work schedule.

Dr. Rhonda recommends to replace at least one meal with a healthy smoothie. Many people prefer to start their day with a powerful smoothie like this, but it is possible to consume it during lunchtime, or as part of a snack. All you need to do is to blend vegetables together for a tasty and healthy smoothie.

These vegetable smoothies can have a great positive impact on your health. Even if you don’t adopt any other aspect od Dr. Rhonda’s diet, do go for smoothies.

They are packed with essential micronutrients that your body needs. Also, they are a great source of pre-biotics, which improves your gastrointestinal flora.

The best thing about smoothies is that they are easy and quick to make. This is a super-easy way to consume more vitamins and other nutrients your body needs.

Dr. Rhonda Patrick Supplements

Dr Rhonda Patrick Supplements

According to Dr. Rhonda Patrick diet, it is important to take supplements in order to make sure you receive all important micronutrients.

Many times, even the most balanced diet cannot provide your body with all the minerals, vitamins and other nutrients it needs. According to latest scientific research, even a slight micronutrient deficiency can cause health problems.

In order to avoid these issues, Dr Rhonda recommends to take supplements regularly.

Here is a list of vitamins which Dr Rhonda recommends to take on daily basis in form of supplement:

  • Multivitamin capsule
  • Vitamin D3
  • Vitamin K2
  • Magnesium
  • Fish Oil
  • Omega-3 Phospholipids

These supplements can only be taken during the 10-hour feeding window so the fast is not broken.

There are additional supplements you can take depend on your individual health and circumstances. Some of the recommended supplements include:

  • Probiotics
  • Nicotinamide Riboside
  • PQQ (Pyrroloquinoline Quinone)
  • Curcumin Phytosome
  • Hydrolyzed Collagen
  • Choline
  • Sulforaphane
  • Lion’s Mane Mushroom
  • Beet Powder
  • Wild Salmon Roe Caviar
  • Methylated B Vitamins

Please consult your doctor before taking supplements as there are many health dangers in taking too much vitamins.

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Dr. Rhonda Patrick Diet Plan

diet plan

Here is an example of a Dr. Rhonda diet plan:


According to this diet plan, breakfast should be strong and fortifying. It will give you energy for the rest of the day. Dr. Rhonda recommends scrambled eggs with vegetables, mixed berry and nut bowls, or a veggie-heavy breakfast.


Dr. Rhonda prefers to substitute a regular lunch with a healthy smoothie. This is one of the best ways to consume more vitamins and minerals. If you cannot go with a smoothie alone, you can make a light lunch with a serving of fish or low-fat meat, with a portion of veggies on the side.


According to Dr. Rhonda, a dinner should be filling and satisfying, but you should not go overboard. She recommends a meat soup or a meal with a serving of protein and vegetables. If you swapped your lunch for a smoothie, make sure to have a good dinner. However, if you had a full lunch, you may have a smoothie for dinner.

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fresh vegetables

Here are some handy recipes for those who want to follow Dr. Rhonda Patrick diet:


Scrambled Eggs with Kale


  • 2-3 eggs
  • 1 cup of kale
  • 2 cloves of garlic
  • 1-2 teaspoons avocado oil
  • salt, pepper, olive oil and mustard powder, to taste


  • In a bowl, beat the eggs with salt and pepper until you get a proper mixture.
  • Heat the avocado oil in a frying pan, add kale and garlic.
  • Cook for a few minutes, until kale is softened.
  • Pour eggs over vegetables. Stir and add olive oil and mustard powder.
  • Continue to cook until eggs are done. Remove from heat and serve.


* For vegetable smoothie recipe, see the next section

 Grilled Chicken Legs with Greens

  • 2 chicken legs from pasture-raised chickens
  • ½ cup of spinach
  • ½ cup kale
  • 1 teaspoon olive oil
  • salt and pepper, to taste


  • Season chicken legs with salt and pepper.
  • Grill chicken legs until they are done.
  • In a frying pan, heat olive oil and fry kale and spinach.
  • Serve with chicken.


Salmon with Veggies

Salmon and Veggies


  • 1-2 salmon fillets
  • ½ cup broccoli
  • ½ cup tomatoes, chopped
  • 2 cloves garlic, minced
  • two teaspoons lemon juice
  • a pinch fresh thyme
  • 2 teaspoons olive oil
  • salt and pepper, to taste


  • In a bowl, combine garlic cloves, 1 teaspoon olive oil, lemon juice, salt, pepper and thyme. Mix well.
  • Brush both sides of the salmon with the mixture from the bowl.
  • In a pan, heat the remaining olive oil. Add vegetables and cook for a few minutes.
  • Add salmon and cook until done. Serve.


Mixed Nuts and Berries


  • 1/2 cup walnuts
  • 1/2 cup pecan
  • ½ cup blueberries
  • ½ cup raspberries
  • 1 teaspoon shredded coconut


  • In a bowl, add nuts and berries.
  • Top with shredded coconut. Serve.

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Dr. Rhonda Patrick Smoothie Recipes

Dr Rhonda Patrick Smoothie Recipes

Dr. Rhonda Patrick’s diet recommends substituting one meal with a healthy, vitamin-rich smoothie. Smoothies are great because they are easy to make, quick to consume and are packed with nutrients.

There are many ways to make a healthy smoothie. Dr. Rhonda recommends vegetable smoothies as the best option. When making your smoothies, make sure to only use organic ingredients.

There are two famous Dr. Rhonda smoothie recipes you can try:

Dr. Rhonda Micronutrient Smoothie Recipe #1


  • 8 large kale leaves
  • 4-6 rainbow chard (with stems)
  • 3 cups of baby spinach
  • 1 tomato
  • 2 carrots (medium to large)
  • One avocado (large)
  • 1 apple
  • One banana
  • a cup of blueberries
  • 3 cups of unsweetened flax mix
  • optional: 1 tall shot glass of flaxseed


  • Combine ingredients in a blender.
  • Blend until well-mixed. Serve.

Dr. Rhonda Micronutrient Smoothie Recipe #2


  • 8 large kale leaves
  • 4-6 rainbow chard (with stems)
  • 3 cups of baby spinach
  • 1 tomato
  • 2 carrots (medium to large)
  • 1 lemon
  • 2 celery sticks
  • 8 parsley pieces
  • ¼ cup Hydrolyzed collagen powder
  • 2 cups of water


  • Combine ingredients in a blender.
  • Blend until well-mixed. Serve.

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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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