Cinch Diet Review
Tired of counting calories and looking for a fast, easy weight loss plan? Cinch! Conquer Cravings, Drop Pounds, and Lose Inches by Cynthia Sass, RD, may be your answer.
The Cinch plan, targeted to women aged 25 and older, can profoundly change your life without compromising flavor or food enjoyment, says Sass, who co-wrote the Flat Belly Diet.
And it’s a Cinch if you follow Sass' program of portion control, four meals a day, and a small piece of healthy dark chocolate daily. The Cinch plan will help you feel full, satisfied, energized, and nourished without feeling deprived and shows you how to put together healthy meals, Sass says.
First 5 Days
Cinch is a 30-day plan that jump-starts with five days of an optional "fast-forward" phase of eating only organic eggs, spinach, almonds, raspberries, and yogurt or vegan alternatives.
Depending on how much you weigh, you could lose up to 8 pounds during the 5-day fast-forward phase. Much of the initial weight loss is water weight, and waste (relief of constipation) -- it's not all fat.
This quick weight loss is not marketed as a fat loss plan, says Sass. Rather, it helps dieters feel successful, confident, and motivated to make greater lifestyle changes. It may also help reduce cravings and encourage an appreciation of the natural flavors of whole foods.
After the First 5 Days
After the 5-day fast-forward phase, the options increase and primarily feature wholesome, unprocessed, nutrient-rich foods.
Sass promotes "clean eating" of healthy, natural foods without artificial ingredients, additives, or artificial sweeteners.
Dieters put together four daily meals using what Sass calls a puzzle that has 5 pieces: produce, whole grains, lean protein, plant-based fats, and seasonings. One cup of coffee per day is allowed.
What's not on the menu of this Mediterranean-style plan is red meat, pork, alcohol, and diet sodas until you reach your goal weight. Sass recommends eating five vegetarian meals per week.
Cinch contains 100 meals to choose from for healthy meals four times a day. Vegan and vegetarian options are included.
Calories, Physical Activity, and Weight Loss
There is no calorie counting on the Cinch plan. But the recommended portion sizes keep calories under control.
Nutrition expert and author Leslie Bonci, MPH, RD estimates that you get about 1,300 calories per day during the "fast-forward" phase and about 1,600 calories per day on the core plan.
But the Cinch plan is not just about what you eat.
Sass encourages dieters to fall in love with walking, especially if you don't like working out. She recommends getting at least 30 minutes of physical activity five days a week, except during the fast-forward phase, when you can skip regular exercise.
Sass also poses what she calls "insighter" questions in Cinch to help you examine and identify your relationship with food and determine if the fast-forward phase is right for you.
Dieters can expect to lose about 10 pounds or more during the 30 days, even if they forego the 5-day fast-forward plan, Sass says. How much you lose depends on your starting weight -- heavier people generally lose more weight.