Al Roker Diet: What He Eats to Stay Healthy and Lose Weight

Al Roker’s weight loss has sparked more conversations than the Sydney weather—people can’t stop asking, “What diet is Al Roker on?” He’s gone from being NBC’s beloved weatherman to a poster boy for second chances and tackling health publicly. You’ve probably seen his before-and-after pictures and wondered if it’s all about some Hollywood trickery or if he’s actually cracked the code to lasting weight loss. Spoiler: it’s very real, and so is the struggle.

His story isn’t just about food—it’s about a complete overhaul of mindset and breaking lifelong habits. Al has never been shy about his battles, ever since his gastric bypass surgery back in 2002. But here’s where it gets interesting: surgery wasn’t the end of his journey, just another chapter. The real change came when he started experimenting with *what* he ate. He’s tried the yo-yo diets, he’s faced public scrutiny, and he’s come out on the other side wiser and, honestly, more relatable.

The Diet That Changed Everything: Al Roker and the Keto Revolution

Ask Al Roker today what keeps him feeling energetic and healthy, and one answer comes up again and again: the ketogenic (or “keto”) diet. Trust Roker, a lifelong food enthusiast, to pick the one plan where you don’t have to cut out all the flavor. With keto, it’s not about starving yourself or sipping green juices—it’s about dialing into the science of how your body burns energy.

So, what exactly is the keto diet? It’s a high-fat, low-carbohydrate eating plan. By shifting the ratio of fats, carbs, and protein, your body eventually starts using fat for energy, a process called ketosis. For Al, this meant swapping out bread, pasta, and doughnuts for eggs, cheese, avocado, nuts, fish, and lots of oils. His morning would often start with eggs and cheese. He’d snack on almonds instead of chips. Lunch and dinner? Lots of greens with salmon or chicken, tossed with olive oil—not a lot of sugar or starch anywhere in sight.

He shared on social media in 2019 that keto simply works for him. The results keep him motivated—on the plan, his weight dropped by more than 40 pounds, according to his posts. That’s not a magic number, but it’s one that’s kept him out of the cycle of regain. Keto’s always been controversial—some doctors love it, some warn about cholesterol, and people on Instagram are still arguing. What’s clear is that for Al, it feels sustainable. Here’s a look at what *his* approach usually looks like in an average day:

He watches his carbs closely—usually less than 40 grams a day, compared to the 225-325g many Americans eat daily. That difference is massive! If you’re eating cereal for breakfast and a sandwich for lunch, you’re probably way over that.

But here’s the catch—keto isn’t a free pass to eat entire sticks of butter or piles of bacon. Roker focuses on whole foods, lots of fresh vegetables, lean meats, and “good” fats (think avocados and olive oil, not deep-fried everything). He even said he’ll sneak a treat on special occasions, but his trick is to keep it rare, and enjoy it, guilt-free, before moving right back to his regular routine the next day.

If you’re thinking about trying keto, one thing to know: it takes a week or two to adjust—your energy might dip and you’ll crave your old favorites. Al’s advice? Plan your meals, clear high-carb temptations out of the kitchen, and find simple keto recipes you actually like. He’s big on not making eating feel “punishing.” You can jazz up zucchini noodles, toss together a killer salad, and even have keto-friendly cheesecakes these days.

He also stresses keeping meals simple. Too many rules, fancy ingredients, or complicated recipes, and most people quit. Find a few go-to meals that work, and make them part of your weekly rhythm. And if you’re out with friends at a restaurant, he’ll say, opt for grilled meats, veggies, and ask them to hold the bread basket. No muss, no fuss.

That flexibility is why keto has lasted for Al when other eating plans didn’t. He’s not looking for perfect eating, just consistency.

Beyond Keto: Movement, Mindset, and Real Lifestyle Changes

It’s easy to think eating low-carb is Al Roker’s “secret,” but that’s only part of the picture. He combined his diet with big lifestyle changes, especially around movement and how he thinks about health. For years, Roker has been clear—there’s no magic bullet, and it’s never been just about what’s on his plate. Even after dropping a ton of weight, he’s faced new health challenges, such as prostate cancer surgery in 2020 and hospitalizations in late 2022 for blood clots. That kind of wake-up call changes how you think about fitness and longevity.

Roker prioritized walking, cycling, and strength training gradually, rather than punishing himself at the gym. He’s a big fan of morning walks, often sharing his daily steps on Instagram—some days he’ll hit 10,000, others 15,000 or more. He says it’s not about high-intensity workouts, but being consistent. If you can make movement part of your routine—whether that’s a gym session, brisk walk, cycling, or dancing in your kitchen—you’ll notice your mood and energy pick up, too.

His approach to health also includes being intentional about portion size—not eating till you’re stuffed, and actually listening to your body. He’s talked about the power of small plates, slowing down at meals, and pausing before reaching for seconds. And when it comes to stress, Roker is big on routine and mindfulness. He’ll say, “You can’t control everything, but you can control how you show up.” He prioritizes sleep, solid family time, and regular check-ins with his own hunger and mental wellbeing. It’s not just about weight on the scale. For Al, health is about keeping up energy for his family, work, and passions outside the studio.

Another thing he’s open about? Slipping up happens—parties, travel, tough days, family holidays. If he has a carb-laden meal, he doesn’t spiral. The next day, it’s back to keto basics. That bounce-back mindset is something most people struggle with, and it’s key for long-term success. He’s also partnered with professionals—registered dietitians, trainers, his own doctors—to keep things on track, especially after his medical scares. He’s not trying to “wing it” alone. That lesson’s worth stealing: it’s totally fine to ask for help if you’re struggling to figure out a plan.

Of course, the mental side of weight loss is a whole journey in itself. Roker’s been candid about the shame, pressure, and frustration that comes with dieting—especially under the public eye. He jokes, but you can tell it’s got layers. He says building small, daily habits pays off way more than quick fixes, and your reasons matter: do this to feel stronger, live longer, and enjoy moments with your loved ones, not just to look slimmer in photos.

Tips to Steal from Al Roker’s Health Playbook

So what can anyone actually take away from Al Roker’s approach? It’s not about celeb money, crazy endorsements, or secret tricks. It’s about reshaping old patterns in a way that fits real life. Here’s what stands out from his journey that works, no matter where you live or how busy you are:

• Al Roker diet isn’t about deprivation, it’s about finding foods you actually like that fit your goals. If you hate eggs or cheese, there are hundreds of other keto options—don’t force yourself to eat things you can’t stand.
• Track your food for a week, even if just to see where hidden sugars and starches show up. You’ll be shocked. Al talked about switching out morning muffins for a veggie scramble—small swaps add up fast.
• Plan for real life. Don’t schedule every meal to be restaurant-level; keep staples like eggs, nuts, leafy greens, and salmon on hand so you can throw together something quick.
• Get moving in a way that’s sustainable—and don’t let “perfection” trip you up. Even three short walks a day can make a big difference.
• Have a “bounce-back plan” for when life happens: think one go-to meal, a short walk, and a moment to step back and reset. Roker never lets one tough day turn into a tough month.
• Work with pros if you can—dietitians, trainers, or even supportive friends keep you accountable and encourage you when you plateau.
• Focus on the “why.” Al talks about wanting to be around for his family and career, not just shrinking for photographs. Pin down what keeps you motivated beyond the number on the scale.
• Experiment and adjust. Your nutrition needs—as Al’s have—will change over time. He keeps checking in, consulting with his doctor, tweaking his goals when life throws curveballs.

If you’re thinking about giving keto a go, or even just stealing a few of these habits, remember—fad diets fade, but long-term changes (like Al’s) are all about steady, sustainable tweaks you can live with for decades. There’s no such thing as the “perfect” day. Roker proves it’s about resilience and being kinder to yourself while still holding yourself accountable. If every year is a new chance to reboot your health, he’s living proof it’s never too late to start over.

And so when people ask, “What diet is Al Roker on?” the answer isn’t just keto. It’s the “keep trying, keep adjusting, keep living” plan—which, honestly, is something most of us could use a little more of.