Frequently Asked Questions

About the Instant Diet Chart

What is the nutrition of this diet?

Dr. Dhurandhar’s Instant Diet Chart helps people achieve an overall healthy diet that is low in added sugar and saturated fat, and high in fiber.  Our diet is not low carbohydrate, and contains a normal amount of carbohydrates. It increases protein intake for most people, which helps with fullness and maintaining muscles during weight loss.

How much weight will I lose?

Although we cannot guarantee any specific amount of weight loss because everyone responds differently, the diet produces 5% weight loss in 12 weeks on average. That would be 4.5 kilos in 12 weeks for someone who starts at a weight of 91 kilos, for example.


How long is the program?

You can follow your Instant Diet Chart for as long as you need to reach your weight loss goals.

Can I eat at restaurants while on this program?

Yes, we have restaurant options you can make a part of your Instant Diet Chart. We also give detailed guidance if you eat at restaurants outside of your plan, so you know how to eat when you go.

Is exercise a part of this program?

Guidance is given on how exercise can complement and enhance your weight loss results.  However, exercise is not required for weight loss to occur with Dr. Dhurandhar’s diet.

Will I lose belly fat on this program?

Eventually, yes. It is not possible to control where body fat is lost, and where fat comes off the body first cannot be predicted. Some people lose it first in their face or arms, or maybe their belly. But even if it doesn’t come off the belly right away, once enough fat is lost overall, belly fat will be reduced also.

How many meals will I eat on this program?

Your Instant Diet Chart has five meals. Breakfast, morning snack, lunch, evening snack, and dinner. 

Can I follow this diet plan if I have any medical condition?

Your diet chart is designed to promote nutrition that is ideal for weight loss, but it not designed to treat any specific medical condition. If you have questions about how our diet would work with your condition, please speak with your doctor to verify if our plan is right for you.

What makes us confident in our results?

Our program has been implemented in over 200,000 clients, so we are confident it will produce fat loss results. 

How can I get the best results while on the diet?

Here are the major factors associated with the best results in our program:

  1. Committing to eating the recipes in the plan as written, for every meal.
  2. Communicating as needed with support for encouragement and clarification about following the program.
  3. Tracking progress by checking weight and measurements every two weeks, and reaching out to support if needed to reach progress goals.
  4. Clearing your schedule of major social events of disruptive life events before starting the program to allow for focus on the program.

Can I follow this diet plan if I have a specific dietary pattern?

You can follow the diet chart you are vegan, vegetarian (eats dairy and milk), allergic to nuts/eggs, non-veg, or lactose intolerant.

The Instant Diet CHart does not align with low-carb, keto, Jain, or Paleo diet requirements.

Do I have to take any supplements, meal replacements or concoctions?

No, our diet plans focus on regular food. Because we understand food very well, we help you lose weight and nourish your body through food. Although in some circumstances we may recommend a protein supplement during weight loss, we do not require any branded supplements or concoctions.

Do I have to track my food or plan my meals?

We do not expect you to become a nutrition expert, and do not ask you to break your food down into nutrients or do any meal planning. Besides the fact that that is our job, constant nutrient tracking is very challenging, and in our experience, is not a practical way to achieve or maintain a lower weight. 

Do you give any cheat meals or cheat days?

Your diet plan will be fun and pleasant, and you shouldn’t feel the need to go off your diet plan for a cheat meal or cheat day. You will see that many of our meal options seem like cheat meals, but they aren’t- and they are carefully designed for your weight loss to be right on track. You can also purchase a new diet plan as often as you need to, and you can select your own meals to make sure they are something you look forward to.

Will you ask for my goal weight?

We do not ask for your goal weight or allow you to set goals for faster weight loss in a shorter period of time. This is because our process is rooted in scientific evidence about the pace of weight loss that is sustainable, safe, and geared towards fat-loss specifically (not muscle loss!). If your doctor approves, you can follow our diets for as long as you need to until you get your goal weight.  And our goal is that you enjoy your diet so much, that you don’t mind doing so!  

What happens after I order?

After you order, you will be immediately sent a QuickStart guide that will instruct you how to prepare for the diet, and you will make your diet. You will also be able to immediately access exclusive content by Drs. Emily and Nikhil Dhurandhar and register for webinars with them.  

When do I get my diet plan?

You will get your diet plan instantly once you complete the onboarding process. 

What if I have questions?

After you make your purchase, you can email us anytime at and we will get back to you within 24 hours. You can also register for a webinar with Dr. Nikhil or Dr. Emily Dhurandhar and get your question answered that way. 

Can I follow this diet if I am low-carb?

Our diets are well balanced for overall health, but they are not low in carbohydrates. 

Will I follow the same diet the entire time?

Most people will follow our diets for one to four weeks at a time, depending on how often they like to change their diet. You are welcome to purchase a new diet plan whenever you feel the need!

Can I use this diet to build muscle?

Our program is built to help you maintain muscle during weight loss, and to support an active lifestyle during weight loss. However, the primary focus of this program is fat loss, not muscle building or weight gain.

Can I follow this diet if I have a health condition?

Although our diets are safe for most health conditions associated with obesity, we recommend you check with your doctor if you have any serious health conditions to ensure our diet is safe for you. Our diet is not medical advice and should not be taken against your doctor’s recommendations.
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