Stillman diet: does it work? benefits and menu

The stillman diet works quickly and simply, because if you’re looking for the perfect low-carb diet to lose those pounds, this is it.

So the Stillman Diet is something you should definitely try.

Want to know how this can help you? Read!

This low carb diet  doesn’t require you to follow rigorous workouts.

You will have 6 meals and 8 glasses of water a day.

The foods you are going to eat will help you lose fat and build lean muscle.

So, you can lose a lot of pounds in just a few weeks and keep your weight off as well.

But, be sure to strictly follow the Stillman Diet plan to avoid weight gain.

Without further ado, let’s find out how the Stillman Diet works, what you should be eating, if there are any side effects, and more.

How the Stillman Diet Works

The Stillman Diet was designed by Dr. Irwin Maxwell Stillman in 1967.

Also known as the Fast Weight Loss Diet , named after the book written by Dr. Stillman, the  Stillman Diet  is a high-protein, low- carb diet .

In fact, rumor has it that Dr. Stillman tried this diet and lost 50 pounds in just a few weeks.

This made him confident about this diet plan and he started recommending it to obese patients.

The reason it works is that you can eat 6 meals a day instead of 3 big meals.

This keeps cells active and metabolism active.

You drink 8 glasses of water a day, so that your cells are hydrated and perform their functions properly.

It will also help to eliminate toxins. When you are on this diet, you will consume mostly protein, a moderate amount of fat, and less than a moderate amount of carbohydrates .

Carbohydrates are  broken down into sugar in the body. And when in excess, they are stored as fat.

When your body is on a low- carb diet , it starts using protein as an alternative source of energy.

This, in turn, results in Weight Loss . The Stillman Diet is divided into two phases – Phase 1 and Phase 2.

Each phase has different diet needs, and you need to strictly follow them in order to lose weight. Check out the Stillman Diet menu for Phase 1 and Phase 2 below.

Stillman Diet Menu – Phase 1:

During Phase 1 of the Stillman Diet , you need to avoid all sources of carbohydrates , including vegetables, fruits, rice, pasta, bread, and alcohol. You need to follow this diet plan for 1 week.

• Breakfast (8:00 am to 9:00 am) 1 cup of green tea + 2 boiled eggs
• Pre-lunch (10:30 – 11:00) 1 cup of black coffee (no sugar or cream)
• Lunch (12:30 – 13:00) Herb poached chicken breast
• After Lunch (3:00 pm) 1 cup of black coffee (no sugar or cream)
• Evening Snack (5pm) 1  boiled egg and 1 cup of green tea
• Dinner (7:00 to 20:00) Fish or lean cut meat with tabasco sauce/spices

Why This Works:

Green tea has zero calories, thus helping to increase the body’s metabolism and eliminate free radicals.

Boiled eggs  are a good source of protein. Before lunch, have a cup of black coffee as it has an appetite suppressing effect.

Make a light lunch of cooked chicken breast, a lean protein source, with herbs for flavor.

Since you will be reducing your carbohydrate intake , you may feel hungry.

So drinking coffee would be the best way to suppress hunger.

Consuming boiled egg and green tea for your evening snack will keep you full.

Make a good protein dinner with fish or lean meat and season with spices or Tabasco sauce.

Foods to Eat During the Stillman Diet – Phase 1:

Check out the best foods to eat during phase 1 of the Stillman Diet now :

• Proteins – chicken breast, fish, veal, lean cuts of beef, eggs and turkey.
• Beverages – black coffee , green tea, black tea, oolong tea, white tea and water.
• Others – Herbs, spices, salt, pepper and tabasco sauce.

Foods to Eat Avoid During the Stillman Diet – Phase 1:

Check out the foods to avoid during phase 2 of the Stillman Diet now :

• Vegetables, fruits, alcohol, condiments, bread, butter, oil, rice, pasta, carbonated beverages and artificially sweetened beverages.

Supplements During the Stillman Diet – Phase 1:

Consult your doctor or nutritionist to see if you need to take supplements while on this diet.

You can usually take vitamin and mineral supplements every other day to support your body and reduce your risk of getting sick.

Stillman Diet Workout Plan – Phase 1:

For Phase 1, stick to stretching, meditation and yoga. Avoid going to the gym, running or any other rigorous form of exercise. Here’s what you can do:

• Neck Rotations – 1 set of 10 reps
• Shoulder Rotations – 1 set of 10 reps
• Arm Circles – 1 set of 10 reps
• Wrist Rotations – 1 set of 10 reps
• Waist Rotations – 1 set of 10 reps
• Ankle Rotation – 1 set of 10 reps

How You Will Feel After Phase 1 of the Stillman Diet:

After completing the first week of the Stillman Diet , you will lose a lot of water weight.

It will stimulate your metabolism, mobilize fat and build lean muscle.

You may feel sluggish and experience mood swings as you will be on a low carb diet .

You may also feel tired and tired all the time. To avoid this, you should do yoga/meditation and stretching exercises.

But, you’ll be looking forward to the week ahead as you move into the next phase, which allows you to reintroduce carbohydrates  into your diet.

Stillman Diet Menu – Phase 2:

During this phase, you will gradually introduce carbohydrates  into your daily diet.

Here is your Stillman Diet menu for phase 2.

• Breakfast (8:00 am to 9:00 am) 1 cup of green tea with lemon juice + 2 boiled eggs
• Pre-lunch (10:30 – 11:00) ½ apple + 1 cup of black coffee
• Lunch (12:30 – 13:00) Grilled fish without skin + vegetables
• After Lunch (3:00 pm) ¼ cup carrots or ¼ cup watermelon
• Evening snack (5pm)  green tea + 1 multigrain cookie
• Dinner (7:00 to 20:00) Chicken stew or mushroom soup

Why This Works:

Green  tea and  lemon juice work wonders when it comes to weight loss .

Eggs are a good source of protein and keep you active throughout the day.

Have half an apple to slowly introduce carbohydrates  and fruit sugar into your diet.

Black coffee is an excellent weight loss agent as it suppresses your appetite.

Fish skin is mostly fatty, so have grilled fish without the skin.

Fish is also a great source of lean protein.

Some vegetables with the grilled fish will provide your body with vitamins, minerals, dietary fiber and  complex carbohydrates .

For a post-lunch snack, eat half a bowl of fruit or vegetables to give your body the nutrients it has suffered from.

Green tea suppresses appetite and multigrain cracker is full of dietary fiber which helps in weight loss . Chicken and mushroom are sources of protein.

Foods to Eat During the Stillman Diet – Phase 2:

Check out the best foods to eat during phase 2 of the Stillman Diet now :

• Protein – Fish, chicken breast, mushroom, egg, lean cuts of beef, turkey, duck and veal.
• Vegetables, legumes and vegetables  – All vegetables, but in minimal amounts.
• Fruits – Peach, Grape , Plum, Guava, Apple, Pear, Orange , Lemon , Grapefruit, Watermelon and Melon.
• Beverages – green tea, black  tea, oolong tea, white tea and black coffee .
• Others – Herbs, spices, salt, pepper and tabasco sauce.

Foods to Eat Avoid During the Stillman Diet – Phase 2:

Check out the foods to avoid during phase 2 of the Stillman Diet now :

• Fruits – Mango, Banana  and Jackfruit.
• Dairy – full cream, milk and yogurt.
• Beverages – soda, packaged fruit juice and alcohol.

Supplements During the Stillman Diet Phase 2:

You would be eating more nutritious foods compared to Phase 1, but even so, if you feel sluggish; consult your doctor to find out if you should take supplements.

Stillman Diet Workout Plan – Phase 2:

During phase 2 of the Stillman Diet , you can follow the training regimen below.

• Plus Neck Rotations – 1 set of 10 reps
• Shoulder Rotations – 1 set of 10 reps
• Plus arm circles – 1 set of 10 reps
• Wrist Rotations – 1 set of 10 reps
• Plus Waist Rotations – 1 set of 10 reps
• Ankle Rotation – 1 set of 10 reps
• Also, Yoga/Meditation

How You Will Feel After Phase 2 of the Stillman Diet:

By the end of Phase 2, you will be leaner, weigh less, and your confidence levels will increase.

In addition, following a good lifestyle rewards you with physical and mental strength. And you will love your new self! Now the big question is, how much weight can you expect to lose? Here’s your answer.

How Much Weight Can You Expect to Lose on the Stillman Diet?

If you adhere to the Stillman Diet and exercise plan, you can lose 5 kg.

However, don’t go for an extended period to lose more weight.

Also, it will only make you weak. Check the list of other foods you can consume.

Other Foods to Eat During the Stillman Diet

With so much stress on just including protein in your daily diet, you might be wondering what exactly you can eat.

Additionally, the Stillman Diet recommends including some crucial food items.

You can safely eat protein rich foods to your heart’s content.

These foods include low-fat cheese, lean meat, hard-boiled eggs  , farmer’s cheese, lean fish like halibut, cod, haddock, low-calorie gelatin, and other foods like lobster, crab, shrimp, and oysters.

In the next section, we list other foods you should avoid when on the Stillman Diet .

Other Foods to Avoid During the Stillman Diet

Check out now the foods to avoid during the Stillman Diet :

1. Foods that Add Flavor:

The Stillman Diet recommends banishing foods high in carbohydrates  and fats, such as salad dressing, mayonnaise, ketchup, and other similar foods that are used to flavor dishes.

However, the use of spices and herbs to add more flavors to the meal is allowed.

2. Foods Rich in Fat:

The diet eliminates all fatty foods such as margarine, dense-skinned poultry, fatty foods, fried foods, full-fat dairy, gravy, gravy, tartar, etc.

3. All Types of Sugar:

All types of sugars, natural or refined, are restricted during this diet.

Also, except for brown sugar, molasses, white sugar, corn syrup, cane syrup, natural sugar and different varieties of refined sugars such as sweet sugar, fruit juices, syrup with sweeteners, sweet desserts, etc., are a big NO on this diet model.

4. Foods Rich in Starch:

Foods that are high in starch, including whole wheat, vegetables, dried potatoes, white bread, barley, etc., are banned from this diet.

5. Vegetables and Fruits:

The Stillman Diet plan also eliminates the consumption of vegetables and fruits. Lettuce and salad are also eliminated from your daily diet, which can bring a smile to many people’s faces!

So what if you continue to avoid eating vegetables, fruits, and other nutritious foods? In the next section, we will discuss the adverse effects of following this diet.

Harms of the Stillman Diet

Here are the side effects of following the Stillman Diet for too long without professional supervision.

• In addition, malnutrition;
• Digestion problems;
• In addition, fatigue and muscle pain;
• Weak bones;
• Also, kidney stones;
• High blood cholesterol levels;
• Also, short-term weight loss .

This diet is for those who are looking for a quick weight loss plan for an upcoming event or just to jumpstart their fat mobilization.

Also, don’t follow this diet plan if your doctor or nutritionist doesn’t approve.

Also, take a break for at least 2 weeks before following this diet plan again.

Let us know how this diet worked for you.

Also, if you have any questions, please leave a comment below.