The Instinct Diet
WebMD reviews The Instinct Diet plan, including how it works, what you can eat, and whether it’s healthy.
The Instinct Diet: What You Can Eat continued...
- 1 cup broth-based soup
- Sandwich with ham and fat-free cheese on low-carb bread
- ¼ cup frozen grapes
- Water or no-calorie drink
- Diet hot or cold chocolate drink
- 4 ounces lean steak
- 1 cup steamed broccoli
- Side salad
- 1 pear with 1 tablespoon warm caramel sauce
No refined carbs or alcohol are permitted during Stage One, but can be added as 100-calorie "free choice" treats in the second stage.
Stage Two is similar to Stage One in terms of calories, yet has more variety, a daily 100-calorie free choice treat, and a 7-day menu plan with some mix-and-match options for greater flexibility.
Stage Three is a maintenance plan to help you keep off the weight lost in the first eight weeks. You'll learn skills ranging from planning menus to keeping track of calories and weight. Exercise (15-30 minutes daily) is recommended during the final phase, as it helps in maintenance, says Roberts.
The Instinct Diet: How It Works
Dieting by instinct is a positive approach that shows weight loss does not need to be painful, Roberts says.
"Any number of diets can lead to weight loss, but so often the weight is regained unless you tackle your instincts," Roberts says. "If you learn the instinct techniques that control your food choices, you can use this plan to lose weight and keep it off."
The Instinct Diet outlines the following five food instincts, along with strategies to manage each one:
Hunger: The need to feel full
Availability: Eating because food is there
Calorie density: Our love affair with high-calorie foods
Familiarity: The desire for comfort foods
Variety: The tendency to eat more when we have more choices
Strategies to manage these instincts range from the expected (following a diet rich in fiber, protein, and water) to the more unconventional (such as tapping your forehead to manage cravings). Roberts urges dieters to identify which of the instincts are personally the most challenging.
The book also includes four proven ways to manage hunger in a variety of different settings, tips on how to retrain your taste buds to prefer healthier foods, and strategies for avoiding temptation. The detailed menu plans help dieters master structured eating habits that can aid in managing cravings.
The Instinct Diet plan gives you a pass on exercise for the first eight weeks. Roberts says that although exercise is good for health and stress reduction, it has a very small effect on weight loss. She would rather that dieters devote their time to preparing healthier meals.
The Instinct Diet: What the Experts Say
The Instinct Diet features a comprehensive approach that can help people learn more about what triggers their food choices, says Kim Edens, MS, RD, a clinical nutrition researcher for the Mayo Clinic.