Review: The Full Diet Plan

Medically Reviewed by Christine Mikstas, RD, LD on April 21, 2023
3 min read

Editor's note: The Fullbar products featured in this plan have been discontinued. 

Can you lose weight by learning to feel full with less food? The Full Diet says it can train your brain to do just that.

You don't have to count calories or eliminate any foods. Instead, by learning how to eat the right types of food (such as lean proteins and high-fiber foods) and understanding how your body handles appetite, you'll know how to feel full on less.

The Full Diet targets people who want to lose about 5 to 80 pounds but are not morbidly obese. Plan creator and weight loss surgeon Michael Snyder says you can expect to lose a pound or 2 a week.

There are two ways to work the diet. One is to start with a 4-week beginning phase designed to help you drop pounds quickly. Then you'll do a maintenance phase, in which you'll lose weight more slowly.

Or you may skip the beginning phase and start with the maintenance phase, but it will take you longer to lose the weight.

No foods are off-limits in this diet, but think twice before eating enriched flour. Focus on fiber, lean proteins like white-meat chicken, and unsaturated fats like nuts and avocados.

The diet includes a list of recommended foods under different food groups like vegetables, fruits, fiber, protein, and fats.

You can have two indulgences, like french fries and alcohol, per week.

Limitations: There aren't many limitations. You have a lot of flexibility in what you can eat.

Cooking and shopping: Your cooking and shopping routines shouldn't change much. You can find most of the items at your regular grocery store.

Packaged foods or meals: None required.

In-person meetings: No.

Exercise: The plan recommends exercising 5 days a week.

Vegetarians and vegans: This diet could work for you.

Gluten-free diet: Check food labels for possible sources of gluten. 

Cost: The diet doesn't have any fees. The only cost will be your regular grocery bill.

Support: You do this diet on your own.

Does It Work?

The Full Diet is based on research showing that eating foods high in fiber, water, and protein will help keep you full with fewer calories. This diet is not about counting calories, and no foods are off limits.

You can expect gradual weight loss on this plan, but this may not be the case for everyone since you’re not cutting calories.

Is It Good for Certain Conditions?

Most people, including those with high blood pressure, high cholesterol, diabetes, and heart disease, can benefit from eating foods that are healthy and filling.

If you have high blood pressure or diabetes, you will still have to watch your sodium or carbs.

The Final Word

The Full Diet offers sensible advice that can help anyone who wants to eat healthier and lose weight.

The plan is great if you don't like counting calories and if you don’t want to give up your favorite foods.

But it’s not a structured eating plan, so if you crave more direction or have a lot of weight to lose (more than 80 pounds), this might not be the right diet for you.

Show Sources


Academy of Nutrition and Dietetics: “Book Review: Full: A Life Without Dieting.”


Snyder, M. The Full Diet: A Weight-Loss Doctor's 7-Day Guide to Shedding Pounds for Good, Hay House, 2012.

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