Shibboleth Diet Review: Does It Work for Weight Loss?
The Shibboleth Diet Goal “It’s a Privacy” may make you wonder if it’s the secret to your weight loss goal.
But you may also be wondering how the Shibboleth Diet differs from countless other weight loss programs and if it works for weight loss.
This article provides a detailed review of the Shibboleth Diet, examining its benefits and disadvantages for weight loss.
DIET review score
Overall score: 2.1
Weight loss: 3
Healthy eating: 2.5
Durability: 2
Whole-body health: 1.5
Nutrition: 2
Based on evidence: 1.5
SUMMARY:
Shibboleth diet can help you lose weight but there is no research to support it. Although it includes a variety of nutritious foods, the diet may not provide all the nutrients you need except multivitamins.
What is Shibboleth Diet?
The Shibboleth Diet was created by Travis Martin, an entrepreneur who lost 100 pounds (45.5 kg) and maintained his weight loss for many years.
Martin markets the Shibboleth Diet as the Ministry of Weight Loss, Lifestyle and Wellness.
The Dietary Wellness Ministry component focuses on Christianity, so there is a section on the website called "Prayer" where members can ask for prayer and pray for others.
The Shibboleth Diet offers live support for nutrition education, weight loss video series, daily meal plan options including recipes and subscriptions for বছর 99.00 per year, 9 95.995 per month, or 4. 95.495 per week.
These membership features are claimed to help you lose weight and keep it off and are offered primarily on their website and phone.
According to the Shibboleth Diet website, you don’t need to buy special foods or supplements as everything you need can be found at your local supermarket.
Still, the website sells dozens of items like apple cider vinegar, calorie-free fruit syrups and spreads, protein bars and powders, as well as other nutritional supplements that they probably gain.
Also, although the diet claims that it does not require nutritional supplements, several of its eating plans recommend them.
However, according to the website, buying food for the Shibboleth Diet should not cost you anything at present.
SUMMARY:
Using his own experience with weight loss, Travis Martin created the Shibboleth Diet, which provides nutrition education, meal planning and recipes, and other features for its members.
Can it help you lose weight?
Diet programs like Shibboleth Diet Programs work by creating calorie deficits, which means they reduce the amount of calories you eat.
The amount of calorie deficit determines how much weight you have lost and the rate at which you have lost it.
Using examples of food and snacks from his website, the diet contains 900 to 1,500 calories per day.
Although this calorie range diet can make it difficult to get adequate amounts of vitamins and minerals if not carefully planned, it can help most people lose weight.
In fact, their website has hundreds of testimonials of diet weight loss members.
However, there is very little information on whether weight loss individuals in the diet have maintained it in the long run.
SUMMARY:
The Shibboleth Diet Plan contains 900 to 1500 calories per day, which helps most people lose weight. It is not known whether people who lose weight on a diet maintain it in the long run.
Potential Benefits
The Shibboleth diet has several benefits that can make it effective for weight loss.
Use self-observation and self-reflection techniques
The Shibboleth diet encourages self-control techniques, such as keeping track of food and self-weighting.
These strategies increase self-awareness about eating behaviors and can help people identify problems and adapt as needed.
Studies have shown that self-management techniques are strongly associated with weight loss and maintenance of weight loss.
The diet also uses self-reflection techniques to set goals, take action, and encourage members to assess whether that action was effective or if a different approach was needed.
Self-reflection strategies determine the stage of weight loss and maintenance of weight loss, which can help change positive behavior.
Provide accountability and support
Members of the Shibboleth Diet are required to attend weekly classes for both responsibility and support during the weight loss process.
Studies have shown that providing social responsibility and support can increase adherence to a diet. This is especially important because a lot of people have trouble getting caught up in diet programs.
There are also several Facebook groups for members of the diet program to share tips, ask questions, and inspire each other.
Emphasize nutrient-dense foods.
The Shibboleth diet emphasizes eating a variety of nutritious solid foods such as lean protein, low-fat dairy, vegetables, fruits, beans, and nuts.
Diet types that emphasize these types of foods are associated with an increased risk of certain cancers, such as diabetes, heart disease, and colorectal cancer.
However, to keep calorie intake low, the company sells highly processed, low-calorie, and calorie-free foods such as calorie-free pancake syrups and coffee creamers.
These foods are not necessarily healthy, and most of any healthy dietary pattern should rely on nutrient-dense, unprocessed foods, regardless of calorie content.
SUMMARY:
The Shibboleth diet uses self-control and self-reflection, provides responsibility and support, and includes a variety of dense and nutritious foods. However, the company also sells highly processed low-calorie and zero-calorie foods, which are essentially healthy.
Possible downsides
While the Shibboleth diet has benefits, it also has some drawbacks.
Based on a person's weight loss experience
The Shibboleth diet program is based on its founder's personal experience with weight loss.
With that said, what worked for him may not work for you.
It is also unclear whether Martin or any of his employees have scientific or nutritional backgrounds or credentials.
So there can be some amazing information in the nutrient diet library and video classes.
It can foster unhealthy relationships with food.
Dieting encourages some or all of the dieting methods, which means that if you don't follow the written program, it is frowned upon.
This rigid form of diet can work for some people, but it can also create unhealthy relationships with food, among others.
For example, people who followed extremely limited dietary strategies reported symptoms of poor body image, mood disorders, and eating disorders.
Some people who follow strict diets may also have less success on the diet.
Calories are very low for most people.
A low amount of calories can increase your risk of malnutrition if you do not plan to include adequate amounts of different foods in the Shibboleth diet with caution.
As such, diets often offer the brand-name multivitamins that they sell.
Also, the 900 to 1,500 calorie range is too low for most people.
To lose weight safely, the Dietary Guidelines for Americans recommend that women consume between 1,200 and 11,500 calories per day and men between 1,500 and 11,800 calories per day.
Low-calorie intake in the diet can lead to negative side effects such as dizziness, low energy, headaches, and extreme hunger.
Studies have shown that low-calorie diets can lead to rapid weight loss initially, but these diets can cause metabolic damage and usually regain weight over time due to their limited and volatile nature.
Low-calorie diets lead to metabolic changes that increase your appetite and reduce your resting metabolic rate, causing you to burn fewer calories on a daily basis, which can lead to weight gain over time.
For these reasons, most experts suggest that small reductions in calorie intake should be made only to promote healthy and sustainable weight loss.
SUMMARY:
The Shibboleth diet is based on one's experience with weight loss, can promote an unhealthy relationship with some people's diet, and can lead to nutritional deficiencies.
How to follow Shibboleth diet
The Shibboleth diet has specific rules and guidelines on what you can and cannot eat.
Must Eat Food
The diet consists of seven food categories that are grouped together in a specific way, aimed at keeping your body in an efficient and effective “fat-burning mode”. Interestingly, no evidence supports this claim.
The diet specifies which of these can be attached for breakfast, lunch, and dinner.
These seven categories include:
Fatty proteins: chicken breast, fish, low-fat cottage cheese, Greek yogurt (lean, plain), egg whites, and cold cuts
Fibrous Carbohydrates: Salad greens, spinach, vegetables, cucumbers, bell peppers, asparagus, broccoli, mushrooms, and high-fiber tortillas and bread.
Energy Carbohydrates: Corn, Potato, Oatmeal, Grits, Peas, White Beans, Brown Rice, and Whole Wheat Pasta
Protein and fat: lean meats (93%), sirloin and round sticks, Canadian bacon, whole eggs, dark chicken, and thinly sliced tuna
Antioxidant sugars: Apples, berries, cantaloupe, grapes, kiwis, oranges, prunes, and watermelons.
Superfoods: Peanut butter, nuts, seeds, and beans, including black, red, kidney, gram, soy, and pinto
Seafood: Shrimp, clams, oysters, lobsters, crabs, etc.
The diet also allows for one snack for women and two for men.
Authorized Snacks options include:
1 tablespoon (16 g) two rice cakes with peanut butter
Tuna cans with five whole-grain crackers
A handful of walnuts
1/4 cup (57 g) low-fat cottage cheese with five whole wheat crackers
4 cups (28g) of skinny popcorn
Supply any approved food or food replacement product 1/2
If you’re still hungry, the diet allows you to “remove” items like starchy vegetables, pickles, and sugar-free jellies and popsicles.
Approved beverages in the diet include water, clear diet sodas, some protein drinks, coffee, un-tea or tea, and low-calorie powdered beverages like Crystal Light.
To Avoid Food
The Shibboleth Diet is very precise about what you eat and lists the brands of foods, drinks, ingredients, and supplements.
That said, the diet does not have a list of foods to avoid and instead encourages its members to focus on the foods they can eat rather than the foods they cannot eat.
SUMMARY:
The Shibboleth diet consists of a specific combination of seven food sections for each meal. The diet is very specific about what food and drink are allowed for.
3-day Sample Menu
The Shibboleth Diet specifies that the size of the food should not be larger than the size of the hands together.
Diet also requires that you drink 64 to 128 ounces (1.9 to 3.8 liters) of water a day.
Here is a 3-day sample menu of Shibboleth Diet for women. Men should add a snack a day.
DAY 1
Breakfast: egg white omelet made with six egg whites, spinach, mushrooms, onions, and peppers, and one slice of wheat bread
Snack: white string cheese stick with five whole wheat crackers
Lunch: chicken salad made with shredded chicken breast, and shredded cheese, leafy greens, diced tomato, topped with apple cider vinegar
Dinner: turkey sandwich made with deli turkey meat, whole wheat bread, mayo, cheese, mustard, and cucumber slices
DAY 2
Breakfast: French toast made using two slices of whole wheat bread dipped in egg whites, and topped with cinnamon, fried in cooking spray, spray butter, and calorie-free syrup.
Snack: peanut butter spread over rice cakes
Lunch: tuna sandwich made with water-packed tuna, whole wheat bread, mayo, tomato, lettuce, and relish
Dinner: chicken stir-fry made with chopped chicken breast, asparagus, broccoli, cauliflower, and mushrooms, mixed with soy sauce
DAY 3
Breakfast: peanut butter and sugar-free jelly, peanut butter and jelly sandwich made using wheat bread
Snack: low fat cottage cheese with five whole wheat crackers
Lunch: meal replacement protein bar
Dinner: baked tilapia with lightly buttered asparagus spears seasoned with salt and pepper
SUMMARY:
The Shibboleth diet provides meals three times a day, as well as one snack for women and two for men.
BOTTOM LINE:
The Shibboleth Diet is a weight loss and wellness program created by Travis Martin.
Due to the low-calorie amount in the diet, the diet helps with weight loss is maintained for most people.
However, the short calorie count of the Shiloh diet is not suitable for most people, especially in the long term, and can induce negative metabolic changes that can lead to weight gain again over time.
The Shibboleth diet encourages behavior change and offers responsibility, but it can contain incredible nutritional information, create unhealthy relationships with some people's diets, and cut calories.
Article source by healthline.com
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