Dirty-Fasting-GettyImages-1135306802 , reductions in blood pressure and blood sugar, and weight loss.
But a new approach has emerged in which more calories, or certain foods, are allowed during the fasting window. The goal? To disrupt the concept of fasting as little as possible but while achieving similar benefits as a clean fast. The practice is referred to as "dirty fasting." There is no human clinical research on the health benefits of dirty fasting, but some people who do it claim that the approach does provide similar benefits as clean fasting.
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How does dirty fasting work?
Fasting has long been understood as the absence of calories. But there's an emerging concept that redefines what it means to achieve a state of physiologic or molecular fasting—basically, when your cells aren't impacted in the same way they likely are during a "fed" state—that may allow for dirty fasting to still be considered a form of "fasting."
In a nutshell, when you're fasting, your calorie and carbohydrate availability is low, which causes your insulin levels to drop. As a result, the hormones glucagon and epinephrine, which trigger the release of stored fat from fat cells, rise. Some of that fat travels to the liver, where it gets converted to ketones and is released back into the bloodstream. These ketones become an energy source for the brain, in place of glucose, its typical fuel. Some would argue that if glucose and insulin remain low and ketone levels remain elevated, physiological or molecular fasting is maintained. And this fasting state can potentially be achieved even with the limited intake of calories that a dirty fast allows.
But there's a whole lot we don't know about dirty fasting, and there is very limited research to support some of the theories espoused online about health or weight loss outcomes associated with dirty fasting. In short, much more research is needed to understand the best way to practice dirty fasting and its possible benefits.
RELATED: What Is a Raw Vegan Diet? Here's What a Nutritionist Says
What are the rules of dirty fasting?
The rules of dirty fasting differ depending on who you ask. Some websites that promote dirty fasting say that any food or beverage during the fasting hours is fine, as long as it's less than 100 calories. Other sites only sanction high-fat foods, which don't immediately spike insulin. Some allow artificial sweeteners because they're zero calories, but research shows these sweeteners may increase insulin levels during a fast, even when tasted and not swallowed.
Other followers of dirty fasting OK higher-protein foods, like bone broth or collagen, during the fasting window. In contrast, one 2021 study in the journal Nutrients points out that a lower protein intake has been shown to be more effective at not triggering metabolic pathways in the body that sense the availability of nutrients.
That study is the only published clinical human research available that has looked at the impact of calorie consumption during the fasting window. Without more research on how various foods, macronutrients, ingredients, and/or calorie levels precisely impact the body during a dirty fast, there are no hard and fast science-backed rules about exactly what you can green light during fasting hours. Most of the suggestions offered for dirty fasting are based on theory, not clinical research. Note: despite what you may see online, urine ketone strips aren't an accurate way to measure a fasting state alone, since you can be in ketosis while being in a "fed" state (a keto diet, for instance).
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Is dirty fasting effective?
Many people who are interested in dirty fasting seek the health benefits of time-restricted eating but with the flexibility to be able to eat or drink something with calories during the fasting window. Proponents of dirty fasting say that flexibility helps them stay on track with their fasting routine because they're not as limited or as hungry. For example, I've had plenty of clients who've told me that time-restricted eating helps them prevent overeating, maintain a consistent eating schedule, and eat more mindfully but that they really miss having a nut milk latte in the morning. That latte wouldn't be allowed on a traditional clean fasting protocol, but dirty fasting may allow it.
The one human study available on dirty fasting was able to shed some light on the diet's effectiveness. That randomized, controlled trail was conducted in 105 adults who were assigned to either water only, a traditional breakfast, or a commercially available bar called Fast Bar (which, full disclosure, I do consult for L-Nutra, the company that makes this bar and led the study) after a 15-hour overnight fast. Participants had their blood glucose and ketone levels measured every hour for four hours after consuming each of the options. Researchers found that the Fast Bar group had glucose levels comparable to that of the water-only group throughout the hours after the meal and ketone levels that were similar to the water-only group two or more hours after the meal. In contrast, the breakfast meal spiked glucose and reduced ketones. The Fast Bar eaters also experienced high self-rated levels of fullness and a reduced desire to eat compared to the water only group. Scientists say the results indicate that one Fast Bar consumed during the fasting window does not interfere with physiological fasting and could be used to help facilitate the practice of time-restricted eating.
Fast Bars were designed to support intermittent fasters who want to fast without completely foregoing food. Essentially, this means they could support dirty fasting. Each bar provides about 200 calories, with a relatively low protein content of 5 grams, a low glycemic index, about 6 grams of net carbs, and 17 grams of fat. The ingredients include nuts, seeds, vegetable fiber, and honey.
But the Fast Bar study begs the question: would a similarly comprised bar, or a comparable combination of foods, also work for a dirty fast? And what foods or calorie level could also result in essentially maintaining low glucose and higher ketone levels during fasting hours? The truth is, it's unknown.
Nevertheless, regardless of what research says (or doesn't say) about the physiological effects of dirty fasting, there can be psychological or behavioral benefits to it. For example, maybe being able to nibble on something in the morning prevents over-splurging later in the day. Or maybe just knowing what you can eat or drink helps you get through the tail end of a fasting window, even if you don't wind up needing the food or drink.
Bottom line
One of the appeals of time-restricted eating is that, in addition to weight loss, the practice may offer bonus health benefits. However, experts point out that the quality of what you eat during non-fasted hours (or the small dirty fasting allowances) matters—a lot. That is, nutrition is still key. Be sure to build in a variety of veggies, fruits, and other whole foods daily to optimize your intake of vitamins, minerals, fiber, antioxidants, and macronutrients. For both weight management and health, the ultimate goal is to settle into a routine that's sustainable long term. Intermittent fasting or time-restricted eating is about striking a balance between restricting and nourishing, not just the former. If dirty fasting feels like a healthier compromise for you, it may be the best approach for your lifestyle and relationship with food.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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]]>Weight is certainly not the be-all and end-all when it comes to health, but if you think booze may be coming into play when it comes to yours, there are a few things you may want to know about alcohol intake and body composition, straight from experts.
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Alcohol keeps your body from burning fat
You might have heard the term "empty calories" used in relation to alcohol. This means your body can convert the calories from alcohol for energy, but those calories contain little to no beneficial nutrients or minerals, Krissy Maurin, MS, ACT, lead wellness coordinator at Providence St. Joseph Hospital's Wellness Center in Orange County, California, tells Health.
"Alcohol isn't treated like other nutrients in food; in fact, the digestive system works extra hard to eliminate it from the body, prioritizing the elimination of alcohol ahead of all other nutrients," Maurin says. "If you were to have a meal with your alcoholic beverage, the nutrient uptake from the meal would be greatly decreased due to the body working so hard to eliminate the alcohol from the body."
Typically, carbohydrates are the body's first choice to digest for energy from food, but that completely changes when alcohol is consumed. "The body recognizes alcohol as toxic and shuts down its ability to access all other stored macronutrients—carbs, proteins, and fat—in order to utilize and burn off the alcohol first," Maurin explains.
Though you may have heard the term "beer belly" before, Maurin says the belief that alcoholic beverages cause increased fat stores around the stomach area actually isn't accurate. In fact, a very small percentage of the calories you drink from alcohol itself are turned into fat. "The main effect of alcohol is to reduce the amount of fat your body can burn for energy," she explains. "You are basically shutting down your metabolism, which then leads to weight gain."
It’s high in calories
In general, alcohol is high in calories. "Protein and carbohydrates have 4 calories per gram, fat has 9 but alcohol has 7," Ginger Hultin MS, RDN, and owner of ChampagneNutrition in Seattle tells Health. "When you look at mixers like juices, soda, syrups, cream, whipped cream, or coconut milk, the calories in an alcoholic beverage can be really high."
Speaking of syrups and whipped cream, some cocktails can be sneakily high in calories. "Some margaritas, daiquiris, and pina coladas can be very high in added sugar and saturated fat," Hultin adds.
If you want to drink alcohol and are keeping your weight in mind, Hultin recommends sticking to lower-calorie options. Her recommendations include beers with a lower ABV (alcohol by volume), like Pilsners or Lagers (which are around 100 calories per bottle, compared to 150 calories in a "regular" beer), and dry red or white wine (which are around 120 calories per glass). "Aim for 4 to 5% ABV in beer and 10 to 12% in wine," Hultin says.
If beer and wine don't get your taste buds going, spirits mixed with water or soda water can also be a low-cal option, like vodka and soda, which contains 133 calories per standard 225-gram glass.
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It messes with your hormones
Hormones play a crucial role in the healthy functioning of all the body's tissues and organs. "When the hormone system is working properly, the right amount of hormone is released at exactly the right time, and the tissues of the body accurately respond to those messages," explains Maurin.
Drinking alcohol can impair the functions of the glands that release hormones and the functions of the tissues targeted by those hormones, which can result in a range of health issues. "Alcohol consumption causes increased levels of the hormone cortisol, which has been linked to weight gain," says Maurin.
Scientists are still trying to figure out exactly how much alcohol causes this increase in cortisol. "There's no black and white answer here; everyone is unique in how their bodies react and break down alcohol," Maurin explains. She notes that many studies on this topic include an "intoxicated" study group and/or alcohol-dependent individuals, who may require a larger amount of alcohol to be affected.
Alcohol makes it harder to get quality sleep
It's not unusual for people to use alcohol as a sleep aid. "Since alcohol has sedative effects that can induce feelings of relaxation and sleepiness, it can help an individual unwind and get settled for bed," explains Maurin. However, she points out that consumption of alcohol––especially in excess––has been linked to poor sleep quality and duration. "In fact, individuals who are dependent on alcohol commonly experience insomnia symptoms," she says.
Again, there's a link with hormones—in this case, melatonin, which has long been associated with control of the sleep-wake cycle. "Many people find their sleep is quite disrupted after drinking alcohol, and sleep deprivation is strongly linked to weight gain over time," Hultin says.
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It can make you feel hungry
After a couple of drinks, the munchies often kick in—meaning you're more likely to grab whatever quick and easy snack without really thinking about it.
Those hunger pangs are caused by a couple of different things, Hultin explains. First of all, alcohol can cause blood sugar levels to dip. "This can trigger hunger cues and sometimes cravings for carbohydrate-rich foods," she says.
Also, researchers have found that alcohol affects an area of the brain that controls appetite and this can cause intense hunger, especially the day after drinking. One study found that nerve cells in the brain's hypothalamus that are generally activated by actual starvation can be stimulated by alcohol. Those intense hunger cues can make you reach for high-calorie foods, like pizza and burgers.
There's also evidence that alcohol can influence hormones linked to feeling full, such as leptin, a hormone that suppresses appetite, and glucagon-like peptide-1 (GLP-1), which inhibits food intake. One study found that the ingestion of "moderate" amounts of alcohol inhibits leptin secretion in healthy subjects.
"This is paired with the fact that alcohol lowers inhibitions, meaning many people reach for foods that they'd normally avoid, such as those high in fat or sodium," Hultin adds.
Remember, the Dietary Guidelines for Americans, 2020–2025, recommend that if you drink alcohol, do it in moderation—that's no more than one drink a day for women and no more than two drinks a day for men. Excessive alcohol consumption has been linked to an increased risk of cancer, heart disease, mental illness, and dementia, per the Centers for Disease Control and Prevention (CDC).
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- Apples
- Avocado
- Bananas
- Bell peppers
- Citrus fruits
- Cucumbers
- Dates
- Grapes
- Leafy greens
- Mushrooms
- Onions
- Potatoes
- Sweet potatoes
- Tomatoes
- Zucchini
For some smart produce shortcuts (no peeling or chopping required), check out the frozen aisle. You can find:
- Berries
- Broccoli
- Cauliflower
- Green beans
The refrigerated section houses a few key food groups that can help support long-term weight loss maintenance, including:
- Eggs or plant-based egg substitute
- Greek yogurt (plant-based or dairy)
- Hummus
- Plant milk
- Vegan pesto
Shelf-stable foods can also be beneficial for your health. For example, one food group you can find in these aisles are whole grains, which can up your intake of fiber, vitamins, minerals, and antioxidants and support weight loss. One study found that whole grain intake was inversely associated with belly fat. Another study showed that substituting refined grains with whole grains increased resting metabolic rate, a measure of calorie burning. Some of the shelf stable items that you should consider adding to your grocery list include:
- Almond butter
- Bagged lentils
- Brown rice
- Canned black beans
- Canned chickpeas
- Canned tuna
- Canned wild salmon
- Dark chocolate
- Extra virgin olive oil
- Herbs and spices
- Maple syrup
- Nuts
- Old-fashioned rolled oats
- Olive tapenade
- Plant protein powder
- Quinoa
- Tahini
Meal ideas
Mix and match these foods from your grocery list to create a variety of nutrient-rich meals and snacks that promote weight loss and healthy weight maintenance. Here are some ideas that use the complete shopping list above:
Breakfast
- Smoothie made with leafy greens, banana, frozen berries, plant protein powder, almond butter, and plant milk
- Zoats made with zucchini, old-fashioned rolled oats, maple syrup, cinnamon, chopped apple, and nuts
- Scramble made with egg, plant-based egg substitute, or chickpeas with veggies, herbs, avocado, and a side of citrus fruit
Lunch
- Bowl made with greens, cucumber, tomato onion, lentils, quinoa, and seasoned tahini
- Salad made with leafy greens, chickpeas, canned salmon, and vegan pesto
- Salad made with leafy greens tossed with olive tapenade and topped with canned tuna, green beans, and cubed potatoes
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Snacks
- Sliced bell pepper and cucumber with hummus
- Sliced apple with almond butter
- Yogurt with grapes and nuts
Dinner
- Southwest platter made with sautéed bell pepper, onion, mushrooms, black beans, brown rice, and avocado
- Extra virgin olive oil sautéed broccoli and cauliflower, lentils, and oven-roasted sweet potato
- Extra virgin olive oil-sautéed green beans with oven-roasted herbed chickpeas and potatoes.
Treats
- Dark chocolate squares with fresh fruit
- Sautéed frozen berries topped with crumble made from almond butter, maple syrup, cinnamon, and rolled oats
- Frozen banana dipped in melted dark chocolate and chopped nuts
As you select the ingredients for these meals, snacks, and treats, keep in mind that when it comes to fat, type matters. Research shows that monounsaturated- and polyunsaturated-fatty acids consumption have desirable effects on body weight and fat mass. To optimize your fat intake, consider cooking with extra virgin olive oil instead of butter, nibbling on nuts or seeds in place of cheese, and opting for plant-based dips like guacamole and tahini over ranch.
Pre-shopping tips
There are some things to think about before you get to the store or log on to do your online food shopping. First up, decide how to make your grocery list. When putting future grocery lists together, think through items you'll need to make complete meals and healthy snacks. A balanced meal should contain five components:
- Veggies: including fresh or frozen options.
- Lean protein: Don't forget about plant-based options, from lentils to frozen veggie burgers. Eggs and canned salmon and tuna are quick and easy animal-based proteins.
- "Good-for-you" fat: Fats that can be beneficial include extra virgin olive oil, olive tapenade, olive oil-based pesto, avocado, nuts and nut butter, and tahini.
- Whole food carbs: Whole food carbs include fresh or frozen fruit; starchy veggies like potatoes; and whole grains, including oats, brown rice, and quinoa. Pulses, the umbrella term for beans, lentils, and chickpeas, provide both protein and fiber-rich carbs.
- Natural seasonings: Seasonings can include fresh or dried herbs and spices, as well as nutritious condiments, such as balsamic vinegar and stone-ground mustard.
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Build your grocery list around the items you need for each meal, based on sections within the store (like I did with the aisle-by-aisle list above). This method means you'll return from your trip with everything you need to prepare meals you've already thought through. Then it's just a matter of making the time to cook. Pre-prepping can also help, so all you'll need to do is plate and re-heat your meal components. A 2021 study in a worksite weight management program found that higher average meal planning frequency was associated with greater weight loss.
Also, when you shop matters. You've probably heard that you shouldn't grocery shop on an empty stomach. I agree, based on my own personal experience and stories from my clients. Being hungry makes you more vulnerable to impulse purchases you may bypass when full. A growling tummy can also cause you to feel unfocused and less able to think strategically about what you need. Plan a trip shortly after a meal, when you won't feel rushed, and bring your list.
Keep this in mind
Successful long-term weight loss involves developing healthy habits you can stick with. Meal planning and shopping are lifestyle changes that require a commitment, but the rewards are well worth the time and energy. Use the lists and meal ideas in this article to get started, then branch out based on your personal preferences and creativity. Apart from weight loss, you'll likely experience bonus benefits, including more energy, improved digestive health, and even better sleep. Nutrition (not dieting) for the win!
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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]]>But when it comes to calories, a deficit is something many people strive for as a way to lose weight. Yet the concept isn't as straightforward when it applies to your body as it is with your bank account. As a nutritionist, here's how I explain to my clients what "calorie deficit" means. (Plus, I include a few notes about some common pitfalls to avoid if you use a calorie-based approach to weight loss.)
What-is-A-Calorie-Deficit-AdobeStock_241192623 formula. This has been referred to by researchers and the nutrition community as the most reliable at predicting your resting metabolic rate, or the total number of calories you burn when your body is completely at rest.
If you don't want to do the math yourself, use a handy online calorie-needs calculator, like the one provided by Mayo Clinic. The tool asks for your age, height, weight, sex, and activity level, since each of these factors determines your calorie needs. For example, a 40-year-old, 5'4" woman who weighs 150 pounds and is inactive needs about 1,700 calories to maintain her weight, according to the calculator. If she consumes fewer than 1,700 calories, she has created a calorie deficit.
The second way to create a calorie deficit is to burn more calories than you consume. To use this method, the 40-year-old woman from above could eat 1,700 calories, but transition from being inactive to active. If she burns an additional 300 calories by adding a brisk walk to her day, she's created a calorie deficit.
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Here’s how to create a calorie deficit—safely
One of the biggest concerns I have when people try to lose weight on their own is that they create a calorie deficit that's too big for too long. For example, if it takes 1,700 calories to maintain your weight, and you start eating 1,000 calories a day, that's a pretty drastic drop. Add workouts to the mix, and now you're seriously stressing your body. You're also depriving your cells of nutrients needed for vital daily functions and for the recovery from the wear and tear exercise puts on the body. Over time, such a big deficit can result in a number of unwanted side effects, including the loss of muscle tissue, reduced immune function, poor digestive health, and irritability.
My personal rule of thumb is this: don't consume less than it takes to support your ideal or healthy weight for an extended period of time. If you weigh 150 pounds and your ideal weight is 130 pounds, enter 130 into the calorie-needs calculator. This ensures that you won't drop below the number of calories needed to support overall wellness at a healthy weight. In my experience, if you consistently eat only enough to support your target weight, you'll eventually reach and maintain that weight. (That is, if your calorie-based strategy is paired with paying attention to other key elements, like food quality and management of your medical conditions.) Not only is this approach healthier, but it's also much more practical in the long term.
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You can’t necessarily depend on a calorie deficit alone to lose weight
For years, experts relied on the notion that 3,500 calories equals one pound. That led to the idea that producing a deficit of 500 calories per day would lead to a one-pound weight loss per week (since 500 x 7 = 3,500), or that cutting 500 calories and burning an additional 500 with exercise each day would result in a two-pound loss per week.
Unfortunately, if you've ever experimented with this approach, you've probably found that it's not quite that simple. Nutrition and metabolism are far more complex than a simple calories-in-vs-calories-out equation.
Many factors impact weight-loss results and the rate of weight loss, including the quality of the calories consumed (whole vs processed foods), macronutrient balance, meal timing, hormones, stress, sleep, genetics, gut microbiota makeup, underlying health conditions, and medications.
I wish I could say that simply creating a specific calorie deficit per day will lead to a predictable weight loss result, but I can't. I've seen clients break a weight loss plateau by changing what and when they eat without cutting a single calorie. Plus, not all calories are created equal. A 500-calorie blueberry muffin made with white flour and refined sugar will have a very different effect on your body than a 500-calorie bowl of cooked oats topped with blueberries and walnuts. That's not to say that calories don't matter, but they're not the sole determinant of weight management.
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Be patient with weight loss
You don't need to starve yourself in order to lose weight. In fact, people who lose one to two pounds per week are more successful at keeping weight off (the ultimate goal), according to the Centers for Disease Control and Prevention. While many people would like to lose weight faster, even modest weight loss has been shown to result in health benefits, such as improvements in blood pressure, cholesterol, and blood sugars.
Keep in mind that the closer you are to your weight goal, the smaller the deficit between the calories needed to maintain your weight and the number required to support your ideal weight. That means even slower results, perhaps even less than a pound per week. But if you remain focused on feeling well along the way, it's well worth the wait.
Bottom line: Our bodies are complex. If you're a math person, or you like to use food and/or exercise trackers, you're probably very aware of calories. That's fine, but please keep in mind that calories are only one piece of the weight management puzzle.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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]]> 
Losing-Weight-Gained-During-The-Pandemic-GettyImages-1274753454 showed that 47% of US adults have eaten more food during the pandemic than they otherwise usually would. And a poll from the American Psychological Association (APA) found that 23% of adults reported drinking more alcohol to cope with stress during the pandemic. As for exercise, a 2021 study published in BMC Public Health concluded that levels of physical activity were significantly lower during social distancing than they were before the pandemic.
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It's been an unprecedented year. And for many Americans, one result was weight gain. According to the APA poll, 61% of adults reported experiencing undesired weight changes since the start of the pandemic. Over 40% of people gained more weight than they intended, and of this group, the average weight gain was 29 pounds.
If you're among those who put on some pandemic padding, and you're looking for a solution, here's my plea: Please don't adopt a drastic diet or engage in negative self-talk. Chances are you've been down that road before. And if you're like my clients, you've probably found that an overly restrictive approach can leave you feeling miserable. Most likely the diet will quickly fizzle out, which results in gaining back all (or more) of the weight lost.
Losing weight in a safe, sustainable way doesn't require an extreme overhaul. And after the year we've all been through, it's more important than ever to embrace weight loss methods that simultaneously support your health. Each of the nine strategies I've included below can lead to weight loss and improved wellness. And more importantly, they're habits you can stick with, especially if your stress levels start to return to normal.
Begin by selecting one or two of these recommendations to focus on at a time. Once each change feels like a natural part of your routine, take on another, then another. This step-by-step approach is designed to help ease you back into pre-pandemic habits, or foster an even healthier lifestyle.
Add more veggies to your plate
Vegetables are loaded with vitamins, minerals, fiber, antioxidants, and other protective bioactive compounds. They're also filling and low in calories. Yet data from the Centers for Disease Control and Prevention show that just 9% of Americans eat the minimum recommended two to three cups of veggies daily.
Simply incorporating more veggies into each meal may displace other higher-calorie foods. The fiber and fluid in veggies is also filling, so you stay fuller longer. That's especially true compared to refined carbs foods, which might make you feel good at first, but then worse later.
Another approach is to purposefully replace part of your carb portion with veggies—not to eliminate them, but to reduce excess. For example, instead of one cup of cooked brown rice, have a half cup mixed with one cup of chopped greens or riced cauliflower. Rather than one cup of cooked oatmeal, have a half cup mixed with a generous scoop of shredded raw zucchini. Your food volume goes up, while calories and carbs go down. Remember, the goal isn't to completely eliminate carbs—doing that can zap your energy and lead to cravings—but to create more balance.
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Eat on a regular schedule
If you've been eating at erratic times or you tend to graze all day, establishing a regular eating routine can provide several benefits. One advantage is appetite regulation. Choose specific meal times, spaced evenly apart, such as breakfast at 8 a.m., lunch at noon, a snack around 3 p.m., and dinner at 6 p.m. If needed, set your cell phone alarms as reminders. After about a week, your body adjusts to the pattern, which typically results in becoming hungry at expected meal times.
This may help you better tune in to actual hunger cues, and it can improve your ability to distinguish between true hunger and the desire to eat. The latter may be triggered by boredom, habit, or stress. This single change can lead to eating considerably less, again, without going on a diet. A consistent eating pattern also results in better blood sugar and insulin control; steady, even energy throughout the day (versus spikes and crashes); and improved digestive health.
Swap processed foods for whole foods
I'm sure you're aware that whole foods are more nutritious. But there's another benefit: Research has shown that replacing processed food with fresh whole food can increase calorie burning by as much as 50%. Whole foods can also be much more filling. Try to systematically swap processed foods for fresh alternatives. For example, trade a bagel or muffin for oats topped with fruit and nuts, opt for a whole grain bowl instead of a sandwich or wrap, and replace spaghetti with spaghetti squash. As a snack, swap chips or cookies with fresh veggies and hummus, or fruit with nuts or nut butter. In addition to the metabolism-revving perk, you'll take in a broader spectrum of nutrients and antioxidants.
Up your fiber intake
Naturally fiber-rich foods are filling. They also support good digestive health and feed beneficial gut bacteria that are tied to immune function and anti-inflammation. But eating more fiber also has proven weight loss benefits. A 2019 study published in The Journal of Nutrition found that dietary fiber intake—independent of macronutrient and caloric intake—promotes weight loss in adults who are overweight or obese and who consume a calorie-limited diet. A classic study from the same journal found that fiber binds to some of the calories we eat, which prevents the calories from being absorbed (in other words, fewer net calories).
Just 5% of Americans hit the recommended daily target for fiber. In addition to veggies and fruits, top sources include pulses (the umbrella term for beans, lentils, peas, and chickpeas), whole grains, nuts, and seeds. Aim for a few fiber-rich foods in each meal, and be sure to drink plenty of water to help your digestive system adjust to a higher fiber intake.
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Eat more plant-based meals
By all accounts, we're eating more plant-based foods now than ever before. According to a 2020 report released by the Plant Based Foods Association, sales of plant-based foods spiked by 90% during the pandemic. That's good news for the environment, but eating more vegan meals may be a savvy weight loss tactic, too. A study published in the journal Nutrition compared five diets: vegan, vegetarian, omnivore, semi-vegetarian, and pescatarian. At the six-month mark, the vegan eaters lost significantly more weight than those following the other diets.
No need to go fully vegan if you're not interested. Just be sure to choose whole, plant-based foods rather than foods like processed vegan pepperoni pizza or vegan faux fried chicken and French fries. Great options include smoothies made with veggies, fruit, plant protein, and nut butter; grain bowls made with greens and veggies, topped with lentils, quinoa, and tahini; and Southwest platters loaded with veggies and salsa, paired with black beans, roasted corn, and avocado.
Drink more water
You've probably heard this one before, but it's tried and true: Drinking water has many health benefits. Water is needed for every process in the body, including healthy circulation, digestion, and waste elimination. Studies show that water does indeed help boost metabolism; and while the effect may be slight, it can snowball to create a greater impact over time. Drinking water before meals has also been shown to naturally reduce meal portions, which may help prevent overeating. Making water a priority can also squeeze out less healthy drinks, including those with sugar or artificial sweeteners.
According to the Institute of Medicine (IOM), women need 2.7 liters of total fluid per day (over 11 cups), and men need 3.7 liters (over 15 cups). About 20% of your fluids come from food, but that still leaves 8-12 cups based on the IOM's guidelines, not including additional needs due to exercise. As a minimum, I recommend eight cups a day. Think of your day in four blocks: 1) from the time you wake up to mid-morning; 2) mid-morning to lunch time; 3) lunch time to mid-afternoon; and 4) mid-afternoon to dinner time. Aim for two cups (16 ounces) of water during each of these blocks. And if you're not a fan of plain water, spruce it up with healthful add-ins, like lemon, lime, fresh mint, sliced cucumber, fresh ginger, or slightly mashed bits of seasonal fruit.
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Curb alcohol consumption
Alcoholic drinks can be pretty caloric themselves, but on top of that, alcohol tends to lower inhibitions and stimulate appetite, so you may wind up overeating or eating foods you wouldn't touch sober. If you've been drinking wine with dinner most nights during the pandemic or participating in more Zoom happy hours, cutting back can immediately slash your calorie intake and curb your appetite. In my practice, I've seen this one change alone result in a five-pound weight loss within a few weeks.
If you're not interested in going cold turkey, commit to a specific strategy. For example, nix alcohol Monday-Friday or Sunday-Thursday. Or cut back to one drink max per day. Choosing lower calorie alcoholic beverages may also help. Think: spiked seltzer; dry wines, such as Cabernet; ultra low-carb beer; and distilled sprits mixed with sparkling water, garnished with citrus and herbs, in place of mixer, soda, or juice.
Eat more mindfully
Eating more mindfully can help you tune in to your body's hunger and fullness cues, boost the enjoyment of eating, and eat fewer calories without trying. In fact, a 2019 meta-analysis and systematic review published in Obesity Reviews found that mindful eating reduces body mass index and waist measurements similarly to common diet programs. And being more mindful with food can carry over into other areas of your day, to help reduce stress and improve relationships.
If you're new to the concept, there are two ways to start. First, try to eat at least one meal a day without multitasking, so no phone, computer, etc. It may feel odd to eat without doing anything else, but this practice can significantly change the eating experience, including slowing you down. Also, take just five minutes a day to listen to a guided meditation, preferably before you eat. Download a free app or search YouTube to find a mindfulness meditation that works for you. Mindfulness can transform what, how often, and how much you eat, and help you feel revived, not deprived.
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Increase your activity
Weight loss results really do boil down to 80% nutrition and 20% exercise. For example, it's much easier to eat 300 surplus calories (6-7 mini peanut butter cups) than it is to burn an extra 300 (50-minute hike). But, the two go hand-in-hand for several reasons. In addition to upping your calorie output, being active can help reduce stress, elevate energy and mood, improve sleep, and build metabolism-supporting muscle. And research shows that exercise may naturally prompt you to make healthier food choices. Choose workouts you look forward to and that feel fun, and ask friends to join you. Exercise that feels like work—or worse, penance—can wreak havoc with mental health, and you may start finding reasons to avoid it.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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]]>Slow, steady weight loss is generally better
You may have heard that a healthy rate of weight loss is one to two pounds per week. According to the Centers for Disease Control and Prevention (CDC), people who shed pounds at this rate are more successful at keeping weight off (the ultimate goal). And while many people would like to lose weight faster, even modest weight loss has been shown to result in health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.
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Why some people lose weight faster
One to two pounds per week is also a rate that's reasonable for many, in that it shouldn't require extreme eating or exercise habits. That said, there are several factors that affect the speed of weight loss. One is simply how much weight you have to lose.
In a nutshell, people who are more overweight generally lose weight faster, which is partly calorie-driven. For example, if you've been eating enough calories to maintain a weight of 170 pounds, and you reduce your calories to a level that will only maintain 130 pounds, you've created a calorie deficit. The greater the deficit, the faster the weight loss, which is why people who have 40 pounds to lose typically lose weight faster than those who only have 15 pounds to lose. But as you lose weight, the deficit shrinks, which is why the rate of weight loss tapers the closer you get to your weight goal, regardless of where you started.
While calories matter, the concept that weight loss is purely driven by "calories in versus calories out" is outdated. It's also a poor predictor of how fast you'll shed pounds. That's because the quality, balance, and timing of the calories you take in also play key roles in how weight is lost. For example, simply slashing your caloric intake while still consuming a lot of processed foods, or eating a big chunk of your calories in the evening, may not result in losing weight as quickly.
For example, A 2017 study, published in the American Journal of Clinical Nutrition, found that replacing refined grains with whole grains for six weeks resulted in higher resting metabolic rates (greater calorie burning), among both men and post-menopausal women. A Washington University in St. Louis study found that in post-menopausal women, those who ate the recommended amount of protein experienced the greatest benefits in metabolism and insulin sensitivity, even compared to those who followed a high protein diet.
And a 2020 study, published in the Journal of Clinical Endocrinology & Metabolism, found that eating a late dinner worsened blood sugar tolerance and reduced the amount of fat burned. So no, a simple math equation isn't the ultimate determinant of how much weight you'll lose, or how quickly.
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Too few calories can stall weight loss
If you're tempted to eat as few calories as possible, please don't. Cutting calories too low can negatively impact weight loss—because your body can kick into survival mode, conserve calories, and resist weight loss. This is especially true when you eat fewer calories than it takes to support a healthy weight.
For example, if it takes 1,600 calories to support your ideal weight and you cut your intake to 1,200, or even below 1,600, your are likely to either resist weight loss, or lose too much lean muscle mass as part of your weight loss. The latter can weaken immune function, increase injury risk, and reduce the chances of keeping the weight off. Basically, it's a myth that you need to undereat in order to lose weight. You just have to stop eating more than it takes to maintain a healthy weight goal.
The calorie equation is complicated
Metabolism, which is basically how your body burns calories, is an important factor in the weight loss puzzle, and it's complex. Appetite-regulating hormones also play a role in weight loss. Both can be affected by factors like poor sleep, stress, and the makeup of your gut microbiome, the collection of microbes that reside in the digestive system.
Research shows that gut microbiota can actually influence both sides of the calorie balance equation; meaning it impacts how we utilize calories from the foods we eat, and how we burn or store them. For this reason, as well as genetic factors, weight loss—and how quickly you may drop pounds—isn't so straightforward.
Weight fluctuations are normal
It's also important to know that weight loss isn't always linear. It's normal for your weight to shift from day to day, even hour to hour. When you step on a scale, you're measuring everything that has weight — not just your muscle, bone, and body fat, but also water volume (which can change quickly and wildly), undigested food (even if it will all later be burned off), and waste in your GI tract that your body hasn't eliminated yet. If you're retaining water, due to PMS or an extra salty meal, your weight on the scale will be higher, even if you've simultaneously lost body fat.
What's important is your personal patterns. Don't worry about temporary or predictable fluctuations. On the other hand, if you see a steady increase in your weight, rather than an up-and-down pattern, or if your clothes are consistently getting tighter, take an objective look at your habits. Have you been ordering takeout more often (which can mean extra hidden calories), or snacking frequently because of stress? If so, you can address those issues and then continue to see results.
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Be patient, not discouraged
Hopefully I've driven home the point that weight loss is complex, and nobody can realistically forecast exactly how much weight you'll lose within a given time frame. The truth is that focusing on healthy, balanced habits you can stick with is far more important. I've seen countless people lose weight with quick fixes that resulted in gaining back all (or more) of the weight they lost. That kind of yo-yoing isn't good for your health, and it's just not worth the mental agony.
If you're on a weight loss journey, the best thing you can do is to focus on the bigger picture, be consistent with healthy habits (which does not mean being perfect), and remain patient. You'll know if you're moving in the right direction. And even if it takes longer to get there, you're far more likely to keep the weight off for good, and feel a whole lot happier along the way.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter
]]>1. Mediterranean diet
I fully expected the Mediterranean diet to rate at the top again this year. The eating pattern has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. The Mediterranean diet is rich in vegetables, fruits, fish, nuts, pulses (beans, lentils, peas, chickpeas), and olive oil. It severely limits processed foods and sugar, as well as red meat, and naturally provides a wide range of anti-inflammatory antioxidants.
Numerous studies have shown that people who live in countries that border the Mediterranean Sea, and continue to eat the region’s traditional diet, live longer and have lower rates of chronic diseases, including heart disease, which remains the top killer of both men and women in the US. It has also been shown to support better sleep quality and guard against depression.
The Mediterranean diet is nutritionally balanced and provides a diverse array of satiating foods and flavors. However, it is an eating style, not a rules-oriented diet. As such, there are no guidelines for specific portions, calorie targets, or meal configurations. That said, you may lose weight simply by shifting your intake away from processed foods toward more fiber and nutrient-rich produce and whole foods.
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2. (tie) DASH diet
Tied for number two is the DASH diet. DASH is an acronym for Dietary Approaches to Stop Hypertension, but it’s not only for people with high blood pressure. DASH is promoted by the National Heart, Lung, and Blood Institute, which is part of the National Institutes of Health (NIH).
This plan borrows elements of the Mediterranean diet, but it's a very specific eating pattern that’s been highly researched. In addition to being effective for reducing blood pressure, DASH has been shown in studies to promote weight loss, protect heart health, as well as lower the risk of type 2 diabetes, metabolic syndrome, and certain cancers. DASH recommends specific portions from various food groups, depending on one’s daily calorie needs.
DASH has actually been in existence for over two decades, and I have counseled many people about how to follow the plan. It’s fairly straightforward, and while and rate of weight loss with DASH can be slow, it’s sustainable long-term. My one issue is the lack of obvious alternatives to animal protein for those who are looking for a plant-based plan. It’s also a bit lower in healthful fats than I typically recommend.
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2. (tie) Flexitarian diet
A flexitarian diet is primarily vegetarian with the occasional inclusion of meat or fish. Numerous studies have shown that the shift towards a mostly plant-based diet is tied to lower body weight and a reduced incidence of chronic diseases, including improved markers of metabolic health, blood pressure, and reduced risk of type 2 diabetes.
There is no one way to follow a Flexitarian diet, as far as the number of times per week animal products are consumed or the overall makeup of a day’s worth of meals in regards to servings of produce, whole grains, etc. The best way to follow this plan is to maximize your intake of whole plant foods and minimize highly processed foods, even if they are fully plant-based. Opt for dishes like a grain bowl made with leafy greens, veggies, quinoa, lentils, and tahini over a vegan cheeseburger with fries.
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4. WW (formerly Weight Watchers) diet
WW ranks highly because it is well researched, longstanding, and not extreme in its approach. The newer version is also set up in a different way, with options for how to follow the plan based on members’ food and lifestyle preferences. WW members can also access personal coaches, an app, trackers, recipes, fitness info, and a 24/7 chat service. There is even an option for those who want to build healthy habits without focusing on weight loss.
The WW plan is customizable, and unlike old school commercial weight loss programs, no food purchases are required. One potential downside can be the cost, which varies based on the chosen plan, but can be as much as $54.95/month plus a $20 starter fee.
In my experience WW can work well for people who thrive when they're part of community, like to use digital tools, and prefer an eating plan that provides structure but allows for flexible choices.
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5. (tie) Mayo Clinic diet
The Mayo Clinic diet is from the highly esteemed American academic medical center and is focused on integrated health care, education, and research.
The diet, which is supported by a book and website, are based on research-backed, tried and true healthy habits. There is a strong emphasis on fitting in 30 minutes of physical activity most days of the week, eating more whole foods, including veggies, fruit, whole grains, and healthy fats, and limiting sugar to what's naturally found in fruit.
The plan includes two phases, "Lose it!" and "Live it!" The first emphasizes 15 key habits to focus on and which ones to eliminate, without counting calories. After two weeks, the next phase involves identifying how many calories you should aim for to either lose or maintain weight, and how to consume your calories in a healthful, balanced way. No foods are completely off limits though, as the diet stresses a long-term, maintainable lifestyle approach.
A digital version of the program is offered for $5 per month, which promises to help you “eat well, get moving, track healthy habits, and stay motivated.” It includes personalized meal plans, recipes, portion control guides, motivational tips, food and fitness journals, habit trackers, walking and running guides, and fitness tips for all levels. The site also features success stories that include both men and women who have shed pounds and improved their health by following the plan
5. (tie) MIND diet
The MIND diet combines aspects of the Mediterranean diet and the DASH diet to create an eating pattern designed to focus on brain health—including the prevention of dementia and age-related cognitive decline. But the MIND diet can be followed by anyone for weight loss and overall wellness.
MIND specifically stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. Because both the Mediterranean diet and the DASH diet have such strong research to support their healthfulness, MIND highlights aspects of the two that are particularly protective to the brain.
Rather than a set meal plan, MIND’s primary directive is to eat more of 10 brain-defending foods, such as green, leafy vegetables, nuts, berries, beans, olive oil, whole grains, fish, poultry, and wine (no more than one glass daily, preferably red). The plan also lays out five foods to avoid, which have been shown to hinder brain health: butter and margarine, cheese, red meat, fried food, and pastries and sweets .
Since MIND is newer than both the Mediterranean diet and DASH, there are fewer studies on its outcomes. However, the published research is impressive. In one study of nearly a thousand older adults, those who followed the MIND diet most closely had a 53% lower risk of developing Alzheimer’s disease compared to those who deviated from it most.
One downside of the diet is understanding how to transform the guidelines into concrete meal plans and recipes. Books and online resources can help, but customizing the plan to your eating preferences and weight loss goals may require some expert guidance.
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Diets that ranked poorly
The diets that rated the lowest included the Dukan diet in last place and the Keto diet as second to last. While these plans may result in initial weight loss, they lose points for their restrictiveness, potential nutrient deficiencies, and lack of research on long-term effectiveness and health outcomes. These are important points to take into account if you’re considering adopting a new diet.
In my experience counseling many people over the years, I have come to a few solid conclusions. First, if a diet helps you lose weight but compromises your physical or emotional well-being, it’s not a healthy, sustainable option. Second, keeping weight off is about developing habits you can stick with long-term. If you can’t realistically see yourself following a given plan six months or a year down the road, it’s probably not the right approach for you.
Finally, weight management and health aren’t about being perfect or strict. The ultimate formula is really about balance. That concept is a not as sexy as a trendy new diet—but it’s the ultimate win-win for weight loss and wellness.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter
]]>That said, I've counseled hundreds of people throughout the years, and some need to see quick results in order to feel confident and successful, which allows them to build the motivation and momentum needed to ease into long-term lifestyle changes. The latter is the ultimate goal, and the best way to achieve lasting weight-loss results.
But if you're initially motivated to drop a few pounds fast, here's a primer on what you should know, including the safest approaches, and who should definitely not go down the quick fix path.
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Losing weight fast: what research shows
Some research indicates that the rate of weight loss doesn't necessarily dictate results down the road. One study, published in the journal The Lancet Diabetes & Endocrinology, enrolled over 200 men and women with high BMIs. During the first phase, participants were assigned to either a 12-week rapid weight loss plan, or a 36-week gradual weight loss program. Both approaches were designed to reduce weight by 15%. Those who lost 12.5% or more weight during phase one were placed into a phase two weight maintenance plan for 144 weeks. At the end of the study, both the subjects who lost weight gradually and those in the rapid weight loss group had regained most of their lost weight.
While this wasn't a good outcome in terms of weight management, researchers say the results indicate that the rate of weight did not affect the proportion of weight regained. In other words, the findings are not consistent with the belief that weight lost quickly is regained more rapidly. However, this study does support a result I've seen over and over in my practice, which is that keeping weight off requires making changes you can sustain long term.
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Eating less of these foods might help
Most weight loss tactics focus on what to cut out. For quick results, you'll see the greatest impact when you ditch the usual suspects: processed foods, including fast food; sugary foods, like candy and sweet drinks; products made with refined white flour and sugar, including baked goods; and items high in sodium, such as frozen dinners, pizza, and canned soup.
These foods can trigger water retention and bloating, which can affect your weight on the scale and how your clothes fit. They also generally pack a more concentrated amount of calories or carbs per serving, which can create surpluses that interfere with weight loss. And these foods are typically stripped of nutrients and fiber. The latter delays the return of hunger and helps regulate blood sugar and insulin levels, which are tied to weight management.
If you clear your kitchen and grocery cart of these foods, just be sure to replace them with nutrient-rich whole foods (see more below). Eating too little can leave you feeling hungry, irritable, fatigued, and constipated, which can trigger a binge. And don't swap them with "diet" foods made with artificial sweeteners or sugar alcohols. These faux sugars can stoke a sweet tooth, throw off appetite regulation, and potentially cause bloating. What you replace these foods with is just as important as nixing them.
Eating more of these foods is also smart
Non-starchy veggies are at the top of the list of foods to incorporate into every meal. Most provide 25 calories or less per cup (about the size of a tennis ball) and are low in carbs while packing filling fiber and fluid as well as many nutrients. Aim for about five cups per day, such as one cup at breakfast, two at lunch, and two at dinner.
This can include greens and raw vegetables, or sautéed, oven roasted, or grilled veggies. Try to mix up the colors and types to take in a broader array of nutrients and antioxidants. Blend spinach or kale into a smoothie at breakfast, or sauté veggies like tomatoes, mushrooms, onions, and greens with eggs. Make an entrée salad or Buddha bowl your go-to lunch, with a base of greens and veggies the size of two handfuls. Opt for cooked veggies at dinner, in a dish like a veg-packed stir-fry. Or cover half of your dinner plate with sautéed or oven roasted veggies, such as broccoli, Brussels sprouts, green beans, eggplant, or cauliflower.
Round out your meals with lean proteins, healthy fats, and smaller portions of whole food carbs. Proteins can include plant or animal sources, including pea protein powder in smoothies, lentils and beans, pasture raised eggs, or fish. Healthy fats boost satiety and keep you fuller longer. To get your fill, blend nut butter in a smoothie, serve avocado with eggs, toss salads with extra virgin olive oil vinaigrette, and drizzle pesto over cooked veggies.
Finally, don't omit nutrient-rich, whole-grain carbs like brown rice and quinoa, starchy veggies (including skin-on potatoes and butternut squash), and fresh fruit. To meet your energy needs, include at least one cup fresh/raw or a half cup cooked carbs per meal. Leaving them out can result in lingering hunger or cravings, plus spontaneous snacking that hinders results. In other words, don't fall into the old trap of making meals out of steamed veggies and plain grilled chicken. In addition to feeling miserable, you'll burn out quickly and deprive your body of important nutrients.
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What to drink and not drink
You don't have to give up coffee, but do doctor it up with a little unsweetened plant milk, sugar in the raw or maple syrup, and cinnamon, rather than refined sugar or artificial sweeteners and cream or dairy. After a cup or two, switch to water, and aim for 64 ounces spread evenly throughout the day. Make water your only beverage, and if you don't like it plain, flavor it with all natural ingredients like citrus, fresh mint, cucumber, ginger, or bits of in season fruit.
Eliminate alcohol, at least short term. In addition to its calories, alcohol is an appetite stimulant and it lowers inhibitions, so you're more likely to overeat or nibble on foods you wouldn't eat when sober. For a longer-term strategy, limit alcohol to a few occasions per week, and stick with cocktails made with sparkling water rather than regular or diet colas or tonic water.
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Who should not attempt quick weight loss
Before you try to lose weight at all, examine your relationship with food. If you have a history of disordered eating, or if previous weight loss attempts have led to feelings of depression, anxiety, anger, loneliness, or other emotions, take a beat. Health includes both physical and emotional well-being, and if a focus on weight loss harms your mental health, it is not a worthy trade. Explore why you feel compelled to lose weight, and seek out support from loved ones who care about you or a mental health professional.
Losing weight fast: bottom line
In my years of working with clients on-on-one, I think I've seen it all, from cleanses and detoxes, to dozens of quickie diets. I've also observed very predictable patterns related to weight loss, including what tends to stick or fizzle out, and the methods that enhance health versus those that deter from it. If you're a good candidate for a weight loss jump start, please consider these two final bits of advice. First, extreme methods don't lead to better results. Second, if you want to keep the pounds you lose off permanently, settle into an eating pattern you can sustain long-term, so you won't wind up taking another wild ride on the unending weight control rollercoaster.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter
]]>The five-day meal program called ProLon is actually a fasting-mimicking diet. In other words, the plan shifts your body into fasting mode and allows your cells to reap the benefits of fasting, while still allowing you to eat a limited amount of food. Here’s a primer on what the diet is, its benefits, cost, potential downsides, and more.
What the ProLon plan is
What intrigued me most about ProLon is that it’s based on years of research from one of the most well-known longevity experts in the country, and the studies on its outcomes are impressive. It’s also in line with my own eating philosophies: ProLon is 100% plant-based, gluten-free, and non-GMO, with no artificial additives.
ProLon was created by Valter Longo, PhD, director of the Longevity Institute at the University of Southern California in Los Angeles. The company’s research partners include well-respected organizations, such as the Mayo Clinic and the Texas-based MD Anderson Cancer Center.
After over a decade of studies in both animals and humans, Dr. Longo developed a patented eating plan that activates the body’s fasting mode, but provides enough food to simultaneously nourish cells and support metabolic balance. This “fasting with food” approach also reduces some of the risks tied to extreme fasting, which may include very low blood sugar and/or blood pressure, reduced immune function, fatigue, and low productivity.
The specific combination of limited plant protein, calorie restriction, good fats, and low-glycemic index carbohydrates in ProLon regulates the body’s nutrient-sensing pathways, meaning cells believe they’re not being fed. At the same time, the diet triggers anti-aging pathways responsible for cellular repair and regeneration.
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ProLon vs. other types of fasting
ProLon is considered to be a type of periodic fasting, as opposed to time-restricted feeding (for example, narrowing your eating window to 4-8 hours a day) and intermittent fasting (such as eating just 500-600 calories two nonconsecutive days a week).
The studies on ProLon’s outcomes are pretty remarkable, particularly given that the plan is just five days in length. One published study compared a control group with no diet intervention to a group that followed ProLon five days a month for three months. The ProLon group lost body weight and belly fat while maintaining lean muscle mass. They also experienced reductions in blood pressure, cholesterol, and CRP, an inflammatory marker, in addition to an increase in stem cell production, as well as reduced levels of insulin-like growth factor (IGF-1), a hormone linked to cancer risk when elevated.
According to scientists, these health-protective results appear to be limited to the precise makeup of the ProLon plan, and are not seen in other periodic fasts, such as a juice cleanse, or even a longer term keto diet. The latter has actually been shown to trigger unhealthy outcomes, including constipation, vitamin and mineral deficiencies, and increased cholesterol.
In addition, the majority of the ProLon results were sustained, even after participants resumed their normal diets. For example, 115 days after the protocol, 60% of the weight lost and reductions in waist measurements were maintained.
Other research-based ProLon outcomes noted include reductions in glucose, insulin, triglycerides, and blood pressure, as well as improved stress resistance and cognitive performance.
Based on all of this incredible research, I was excited to try ProLon myself, especially before advising clients about the plan. My husband, Jack, agreed to try it with me, and after ordering ProLon online, our kits arrived by mail.
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What’s included in the ProLon plan
ProLon’s packaging is stellar. The sleek, modern, glossy white kit reminded me of unboxing a new MacBook or iPhone. Inside sits five smaller boxes, marked Day 1, Day 2, etc. Each contains all of the food allowed for that specific day, which is made up of 73 carefully chosen plant ingredients. The protocol does not allow you to change the order of the days or swap foods from one day’s allotment to another. You can, however, decide how you’d like to arrange your daily meals, although a suggested menu card is provided.
Foods provided include dried soup blends (which require adding hot water), proprietary nut and cocoa-based bars, pouches of olives and kale flax crackers, and a few supplements, including algal oil for plant-based omega-3 fatty acids, and a multivitamin/mineral. The kit also contains herbal teas and a large water bottle used to sip a flavored glycerol-based drink, which is used days two through five to help maintain fullness.
A very straightforward instruction sheet is provided, which lays out how to follow the plan. An FAQ on the brand’s website answers additional questions about things like coffee (one cup of black per day is allowed), adding lemon to water (one wedge per day is OK), sprinkling herbs into the soup (one teaspoon per day is permitted), and drinking sparkling water (fine, as long as it’s all natural with no artificial sweeteners).
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What following ProLon was like for me
Overall, I’ll admit that getting through the five days wasn’t easy, especially for Jack, who is taller with a muscular build and has a more physically demanding job than mine.
Day one started out just fine. In fact, it was a bit of a breeze. That day provides the most food, and all of it was tasty and enjoyable. It also wasn’t a significant switch, because we’re already plant-based. And having all of our food for the day pre-planned made it decision-free and easy to follow.
By nighttime I thought, “OK, I can do this, it’s only five days.” But by day two I was already missing fresh food. I typically eat five cups of non-starchy veggies each day, plus two cups of fruit, in addition to fresh avocado and plant proteins like lentils and beans. By the second day, I was already craving a salad or my usual fresh fruit and nut butter snack. I grew weary of eating only packaged foods more quickly than anticipated, but I was committed to seeing it through. Jack, who normally eats much larger portions and significantly more calories, was already feeling the hunger. However, he was encouraged by a reduction in bloating and was already feeling lighter.
Day three was by far the most difficult for me. At times it felt like everything was in slow motion, and I was 100% hangry. My hubs, on the other hand, experienced a euphoric-like high and mental clarity that can accompany fasting, which unfortunately I never quite achieved.
Day four was slightly easier, because we were over the hump. But the dry packaged food had become pretty unappealing, and we were doing anything to make it more palatable. I soaked the kale flax crackers into my soup to mix up the texture, we savored every morsel of the bars, and Jack drank the juice from the olive pouches. We were also not sleeping well and were pretty distracted by thoughts of foods we couldn’t wait to eat again.
By day five we were ready for ProLon to be over. We were both experiencing fatigue and to be honest, it’s a bit of a blur. But what I do remember is that around midnight that night we broke down and drank smoothies before going to bed. The ProLon protocol encourages slowly transitioning back to solid food on day six, but on night five we threw in the towel. I whipped up a few frozen cherry smoothies with plant protein powder and almond butter (which by the way tasted absolutely incredible after five days of packaged food), and we finally slept soundly.
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ProLon results
I did not weigh or measure myself, since weight loss isn’t one of my goals, and after five days my clothes fit about the same. (Note: this makes sense, as the research shows that those with the highest BMIs experienced the greatest weight loss results.)
Jack lost 12 pounds and three inches from his waist. Now, some of this was undoubtedly due to water weight and less bloating. After resuming his normal diet, he maintained about a one-inch waistline difference and six pounds of weight loss. However, his calorie needs are much greater than mine, at about 2,200 per day. ProLon provides 1,100 calories on day one, and 750 calories days two through five, which was too extreme of a shift for Jack.
That said, I have had male clients try ProLon with excellent results, but they weren’t as muscular as Jack, so I think everyone’s experience is a bit different. In the three-month study mentioned earlier, the average weight loss was 5.1 pounds, primarily from abdominal fat. And in case you’re wondering, no, you should not extend the program past five days or complete more than one cycle per month. After three months, the company encourages repeating the diet “from time to time” when looking for rejuvenation.
ProLon pros, cons, and the bottom line
ProLon isn’t cheap. One kit costs $249, so about $50 per day, although this does include a consultation with a registered dietitian or nurse practitioner. Strenuous exercise should not be preformed while following the plan, and activities like driving long distances, prolonged sun exposure, or being in a hot tub or sauna should be avoided. Researchers say that exercise may actually negatively impact the outcome of the fast, so if anything, only slow walking, stretching, and light yoga are advised. The plan also encourages paying attention to how you feel, as side effects like lightheadedness can occur.
You should not try ProLon if you’re pregnant or nursing, underweight, or have a history of an eating disorder. And anyone with a chronic medical condition, including type 2 diabetes, or heart or liver disease, should get a doctor’s approval prior to trying ProLon.
As for allergies, all of the ingredients in ProLon food are visible online, so if you have any food allergies or intolerances you should check to see if you can follow the plan. ProLon states that the diet is not appropriate for those with allergies to nuts or sesame, for example.
In my opinion, the pros of ProLon are based on the research about its unique benefits beyond weight loss. I also practice time-restricted feeding, but some of the longevity outcomes in Dr. Longo’s research are unique to the ProLon protocol.
Bottom line: I will do ProLon again, but Jack is unlikely to join me, and I agree that it’s not ideal for him. While it was challenging, I think it will be easier for me to complete again—now that I know what I’m in for!
For clients who ask me about ProLon, I offer a few caveats apart from those above. First, if any kind of strict eating plan tends to trigger you emotionally, skip ProLon. In other words, if a previous cleanse led to a pizza binge by day two, ProLon is not the plan for you. If you’re a premenopausal woman, don’t schedule ProLon just before your period, when cravings can be more intense. And if your work is physically demanding, it’s safest to wait to follow ProLon when you have five consecutive days off.
Finally, don’t go it alone. If you don’t have a significant other, friend, or family member to do it with you, follow ProLon under the supervision of a registered dietitian who can coach you through the five days. I’ve done this with clients, and the support and personalized guidance can invaluable. ProLon can be an investment in your health. Just be sure to examine if it’s the right one for you before you hit the ‘add to cart’ button.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
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The Warrior Diet rules
This weight-loss plan doesn't require fasting completely. You eat very little for 20 hours a day, and then eat as much food as you’d like during a four-hour evening window, with no specific calorie targets or limits.
In the initial “detox” week, or phase one stage, foods like broth, hard boiled eggs, raw veggies and fruits, yogurt, cottage cheese, and vegetable juices are allowed in small portions during the 20-hour period, along with coffee, tea, and water. During the four-hour window, dieters are advised to eat a salad dressed with oil and vinegar, and unprocessed, primarily plant-based foods are encouraged, like veggies, beans, and whole grains.
During week two or phase two, the same foods are consumed in the 20-hour period, but during the four-hour window, more fat is encouraged after the salad—from nuts and animal protein, along with cooked veggies. Grains are excluded.
In the third week, dieters cycle between one or two higher-carb days within the four-hour eating window and one or two lower-carb days over the course of a week, with the foods allowed during the 20-hour period remaining the same.
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Once the three phases are completed, they can be repeated, or a dieter can stick with the 20:4 timing and focus on a higher -protein, lower-carb pattern. Throughout the entire diet, processed foods are discouraged, including candy, chips, baked goods, sugary drinks, artificial sweeteners, fried food, and fast food.
You may have heard about a simplified version of the Warrior Diet, in which people fully fast for 20 hours a day and eat anything they want within the four-hour window. This version, sometimes referred to as 20:4, is more extreme and risky than the original. Calories are further restricted, and some people binge on unhealthy foods during the eating window, without regards to nutrition.
Intermittent fasting concept with empty colorful plates. Time to lose weight , eating control or time to diet concept. warrior-diet-intermittent-fasting , warrior-diet , intermittent-fasting as well as speed training. He also suggests taking supplements, including probiotics and a multivitamin. The more simplified 20:4 approach doesn’t have concrete rules around workouts and supplements, but exercising during strict fasting hours can potentially lead to dizziness, or even passing out, which can up injury risk.
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Potential pros
Several recent studies on intermittent fasting in humans have shown benefits that include not only weight loss, but also improvements in blood sugar and insulin levels, cholesterol, and inflammatory markers. However, it’s important to note that there is no one intermittent fasting or time restricted eating protocol. Numerous variations have been studied, and benefits have been seen in approaches that allow a much larger eating window, including up to 12 hours.
Few studies have been conducted to test a four-hour eating window. In one study only water and no food was allowed during the 20-hour period, and the 20:4 pattern was followed every other day for two weeks, rather than day after day.
Another older study involved two eight-week periods during which adults consumed all of the calories needed for weight maintenance in either three meals per day (breakfast, lunch, and dinner) or one meal per day within four hours in the early evening. There was an 11-week washout period between the two methods.
During the one meal per day experiment, subjects had a small reduction in body weight and body fat, which wasn’t seen when they consumed three daily meals. However, the volunteers didn’t become accustomed to the one meal per day diet. Some reported extreme fullness after the meal and difficulty finishing the food within the allotted time. Over time, the one meal a day dieters experienced increased hunger and desire to eat, and feelings of fullness decreased. This group also had an increase in blood pressure and cholesterol.
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Potential cons
Even if weight loss is achieved on the Warrior Diet, there are several potential downsides. Nutritionally speaking, it can be difficult to consume enough overall nutrients, which can ultimately impact energy and even immunity, particularly for the newer, simplified 20:4 version. Studies also show that in order to best utilize protein, it should be consumed throughout the day in four evenly distributed meals.
Undereating during active hours can lead to low blood sugar, hunger, irritability, and constipation. The pattern is also difficult to stick with socially and emotionally and can potentially lead to or worsen disordered eating—particularly for those prone to cycles of restriction followed by binge eating.
Other research on intermittent calorie restriction has shown that it may trigger trouble concentrating, eating-related thoughts, anger, and depression. Other potential effects include a disruption of the menstrual cycle.
Extreme fasting is definitely inappropriate for kids and teens, pregnant and breastfeeding women, people with chronic medical conditions like type 2 diabetes, people who need to take medications with food, those with a history of disordered eating, athletes, and very active people.
Finally, such an extreme approach just isn’t necessary for weight loss. Some studies show no difference in outcomes between intermittent fasting and continuous calorie restriction. The latter means creating and sustaining a calorie deficit that allows for weight loss (not a starvation diet) that’s consistent from day to day and doesn’t require extended hours of fasting.
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Bottom line advice
When it comes to weight loss, it’s important to keep in mind that what may work for one person may be completely inappropriate or ineffective for another. There’s also a difference between what it takes to lose weight and what’s optimal for health, including mental well being, immunity, digestive health, sleep, and disease prevention.
As a health professional, I want people to lose weight in a way that maximizes wellness, not compromises it. And if there’s one thing I can attest to after years of counseling clients, it’s that any method used to shed pounds must be sustainable long-term in order to keep the weight off.
While the original Warrior Diet emphasizes whole, unprocessed foods, which is great as an overarching strategy, it’s not realistic or necessary to go through the rest of your life never eating dessert. The 20:4 pattern is also not research-backed or nutritionally optional, and it’s nearly impossible to stick with. Find an approach that allows you to safely, sanely, and sustainably lose weight, based on lifestyle habits that nourish your body and enhance overall wellness.
Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter
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