B
% Beyond Diet: Pros, Cons, and What You Can Eat? Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Diets Other Diets
What Is the Beyond Diet? By Jane Anderson Jane Anderson Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet.
visibility
461 views
thumb_up
23 likes
L
Learn about our editorial process Updated on April 06, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
thumb_up
33 likes
B
Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by
Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.
thumb_up
3 likes
A
Learn about our Medical Review Board Print Verywell / Debbie Burkhoff Table of Contents View All Table of Contents What Can You Eat Sample Shopping List Pros and Cons Is the Beyond Diet a Healthy Choice for You At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
thumb_up
31 likes
A
The Beyond Diet claims you can lose up to 10 pounds in two weeks by adopting a meal program that's lower in carbs and omits grain-based foods and sugar. The program, outlined in the 2014 book, "Beyond Diet: 3 Step Fat Loss," by certified nutritionist Isabel De Los Rios, aims to jump-start weight loss efforts through a fairly restrictive diet followed by a slightly more sustainable program.
thumb_up
13 likes
L
Due to its restrictive nature, weight loss is possible on the Beyond Diet, especially during the first four weeks of the program. However, the plan eliminates healthy foods such as whole grains. It also requires followers to buy a proprietary green protein powder from De Los Rios's company and encourages the use of other Beyond-branded products, such as an omega-3 dietary supplement.
thumb_up
46 likes
M
What Experts Say "The Beyond Diet offers several weight loss plans with recipes and an online forum. This structure and support can help users lose weight. However, experts disagree with certain off-limits foods, and past users warn there’s frequent up-selling of additional products."—Chrissy Carroll, RD, MPH
What Can You Eat The menu plans for the Beyond Diet's first 28 days will look familiar to anyone who's followed a lower-carb diet.
thumb_up
28 likes
J
They contain lots of fruits and vegetables, lower-fat protein sources such as chicken and fish (with some buffalo, as well), and a smattering of nuts and seeds. Coconut oil and extra virgin olive oil are encouraged, while canola oil is not allowed. The diet does not include any grain-based carbohydrates in its initial 28 days.
thumb_up
16 likes
Z
Therefore, you'll be eliminating all bread, pasta, chips, and all sweet grain-based products such as cake, muffins, and cookies. But you'll also cut out nutritious whole grain sources like brown rice and quinoa.
thumb_up
36 likes
S
There's also very little dairy (only a small amount of parmesan cheese and some butter). So you'll be avoiding milk, cheese, and ice cream during the diet's initial phase.
thumb_up
45 likes
D
After the first 28 days, followers can begin creating their own meal plans based on the principles of the Beyond Diet outlined in De Los Rios' book. What You Need to Know Followers of the Beyond Diet plan will eat breakfast, lunch, and dinner, plus a morning snack and an afternoon snack. There's no recommended timing—simply eat the meals and the snacks whenever you like—but you'll probably want to spread the meals and snacks throughout your day to keep any hunger pangs at bay.
thumb_up
18 likes
S
Breakfast: A proprietary daily energy greens drink, plus protein (eggs, sausage, chicken, or bacon) and vegetables such as tomatoes. You'll also have two teaspoons of unrefined virgin coconut oil every morning—you'll use it to cook the protein and vegetables. Lunch: A protein-based main course such as turkey chili, plus more vegetables and perhaps a piece of fruit for dessert
Snacks: Generally, fruit or carrot sticks combined with nuts or nut butter
Dinner: Similar to lunch, with protein (in the form of turkey burgers, chicken, or fish) alongside vegetables and/or a salad De Los Rios asks followers of the Beyond Diet to commit to giving the program four weeks to work, although she promises that they will see results within one week and definitive results within the month.
thumb_up
14 likes
C
The seventh day of every week is a "free day" (De Los Rios takes pains to distinguish it from a "cheat day"). On your free days, you can eat anything you want for one meal; the other two meals should be from the Beyond Diet blueprint.
thumb_up
44 likes
L
The Best Green Smoothie Powders, According to a Dietitian What to Eat Fruit (including apples, bananas, and berries) Mixed greens and spinach Avocado Vegetables (including bell peppers, broccoli, carrots, and tomatoes) Sweet potatoes Bacon and sausage (natural and nitrate-free) Ground buffalo, beef, and turkey Chicken breast and thighs Sliced turkey Eggs Raw almonds, macadamia nuts, pumpkin seeds, and walnuts Coconut oil and butter Extra virgin olive oil Spices Proprietary green drink What Not to Eat Sugar, high-fructose corn syrup, and other sweeteners Artificial sweeteners Soda and other sweetened drinks Highly processed wheat Processed, packaged health foods Soy
Fruits and Vegetables Fresh produce forms the core of the Beyond Diet. Every meal will include some type of fruits and vegetables—often more than one.
thumb_up
44 likes
O
Expect to eat lots of salads and steamed vegetables and plan on snacks such as bananas, celery, and carrots. Meat and Seafood The Beyond Diet encourages moderate amounts of protein at every meal. For example, breakfast might include turkey sausage sauteed with fresh bell pepper and onion, lunch could be broiled salmon, and dinner might feature turkey chili.
thumb_up
40 likes
L
All the recipes are included, and portions of protein tend to be small—generally 4 ounces or less of protein per meal. It should be noted that processed meats (even those that are nitrate-free) typically contain ample amounts of sodium, calories, and saturated fat. People following a vegetarian or vegan diet will find it tricky to adhere to the Beyond Diet's blueprint since most meals center around animal protein.
thumb_up
37 likes
B
In addition, common vegetarian sources of protein, such as soy, most legumes, and grains are not allowed during the first phase of the Beyond Diet. Eggs and Dairy During the first four weeks of the Beyond Diet, you'll eat only a handful of eggs per week and practically no dairy. The only two dairy products allowed are raw organic butter for cooking (in small amounts), and parmesan cheese (as part of a recommended salad dressing recipe).
thumb_up
6 likes
M
Keep in mind that the FDA does not permit the sale of raw unpasteurized milk for human consumption, or any product made from raw milk such as butter or cheese. Most, but not all states, abide by this rule. Healthy Fats The program recommends eating a few ounces of nuts every day as a snack, and also allows some nut butter as a snack.
thumb_up
39 likes
A
Recommended nuts and seeds include raw almonds, raw macadamia nuts, raw pumpkin seeds, and raw walnuts. Also note that only two types of oils are allowed on the Beyond Diet: coconut oil and extra virgin olive oil.
thumb_up
49 likes
B
Proprietary Energy Drink Each day's meal plan begins with the Beyond Diet's daily greens energy drink. To make this drink, you need to purchase De Los Rios' proprietary "Daily Energy Spring of Life" powder mix, which contains raw spirulina, wheatgrass, and raw cacao along with dozens of other ingredients. Some herbal ingredients are associated with side effects.
thumb_up
33 likes
M
For example, ashwagandha is added for benefits related to stress and hormones. But the herbal ingredient is associated with side effects including nasal congestion, constipation, cough and cold, drowsiness, and decreased appetite. The product is available on Amazon or directly from the Beyond Diet website.
thumb_up
44 likes
D
In order to buy this product directly from the Beyond Diet website, you must sign up for recurring shipments (the fine print states that you can cancel at any time, but you have to opt out or you'll continue to be billed). Wherever you purchase it, you will pay around $80 for one month's supply.
thumb_up
46 likes
I
Almost everything in the Beyond Diet program is naturally gluten-free, but some experts do not consider wheatgrass (found in the green drink) to be gluten-free. Wheatgrass itself does not contain gluten, but wheatgrass seed kernels do.
thumb_up
20 likes
L
So there is a substantial risk for cross-contamination. If you adhere to a gluten-free diet, you could substitute the proprietary greens drink with a gluten-free green smoothie powder that contains spirulina and raw cacao.
thumb_up
11 likes
M
Sample Shopping List The Beyond Diet restricts grains, added sugar, artificial sweeteners, other additives, and limits dairy products and most legumes during the first phase of the program. But it does include a wide variety of nutrient-dense foods you can still eat.
thumb_up
31 likes
H
Your weekly shopping list will include nearly 12 cups of mixed greens and spinach, along with a variety of whole fruits and vegetables. The following sample shopping list offers suggestions for getting started on the plan.
thumb_up
16 likes
V
Note that this is not a definitive shopping list and you may find other foods that work better for you. Dark leafy greens (spinach, kale, Swiss chard, bok choy)
Vegetables (green beans, broccoli, onions, tomatoes, bell peppers, spaghetti squash)
Fruits (avocado, grapefruit, oranges, berries, bananas, apples)
Lean animal protein sources (chicken breast, lean cuts of beef, pork tenderloin)
Fresh or frozen fish (halibut, cod, salmon, snapper, sea bass, shrimp)
Nuts (walnuts, almonds, cashews)
Plant-based milk alternatives (almond or coconut)
Parmesan cheese, butter
Oils (olive oil, coconut oil)
Seasonings (basil, parsley, black and cayenne peppers, chili powder, ground cumin, garlic powder, dried oregano, thyme, paprika, unrefined sea salt)
Eggs
Sample Meal Plan On the Beyond Diet, you'll follow specific meal plans for the first 14 days.
thumb_up
24 likes
D
Once you've completed the first two weeks of the program, you'll move on to another two-week-long set of recipes. The low-carb recipes are designed to cut back on sugar, unhealthy fats, processed foods. The following three-day meal plan offers a glimpse at what a few days on this diet might look like.
thumb_up
41 likes
J
Note that this plan is not all-inclusive, and if you choose to follow the Beyond Diet there may be other meals, such as those that specifically appear in the book, that you prefer. Day 1 Breakfast: 1 egg (scrambled or over-easy) and two strips turkey bacon cooked in 2 tablespoons coconut oil; 1/2 an avocado; 1 scoop Daily Energy Spring of Life powder mixed with 8 ounces water
Morning snack: 8 ounces Dairy-Free Strawberry Banana Smoothie
Lunch: 1 1/2 cups Italian Chicken Chili With Crunchy Cashews
Afternoon snack: 1 sliced apple with a tablespoon of almond butter
Dinner: 3-ounce serving Pistachio Crusted Salmon With Celery Root Potato Mash (omit breadcrumbs and milk) Day 2 Breakfast: 1 serving Omelette Roulade (omit feta) cooked in 2 tablespoons coconut oil; 1 scoop Daily Energy Spring of Life powder mixed with 8 ounces water
Morning snack: 1/2 grapefruit
Lunch: 1 serving Chicken Salad WIth Strawberry Vinaigrette (omit feta)
Afternoon snack: 1 banana with a tablespoon of peanut butter
Dinner: 1 serving Zesty Grilled Shrimp; 3/4 cup Roasted Beet Salad (omit feta) Day 3 Breakfast: 1 egg (scrambled or over-easy) and 2 Chicken Breakfast Sausage patties cooked in 2 tablespoons coconut oil; fresh tomato slices; 1 scoop Daily Energy Spring of Life powder mixed with 8 ounces water
Morning snack: 1 serving Antioxidant-Rich Mango Banana Smoothie (substitute almond milk)
Lunch: 4 ounces broiled salmon; 3 ounces spring mix greens tossed with extra virgin olive oil
Afternoon snack: 8 Hummus Tuna Cucumber Bites
Dinner: 3-ounce serving grilled chicken breast; 1 1/2 cups Kale and Cranberry Green Salad
Pros and Cons Pros Emphasizes fruits and vegetables Eliminates sugar Includes active support forum Cons Avoids healthy whole grains Requires purchases of proprietary products Not sustainable
Pros As with all diets, the Beyond Diet has both its benefits and drawbacks. Review the pros and cons associated with this program to help inform your decision about trying it.
thumb_up
23 likes
E
Emphasizes fruits and vegetables: Followers eat plenty of fruits and veggies at every meal during the program. Since fresh produce is the cornerstone of a healthy diet, this aspect of the Beyond Diet is a point in its favor.
thumb_up
8 likes
C
The program also includes various recipes that will likely encourage you to eat your vegetables. Eliminates sugar: Most people would probably benefit from ditching sweetened drinks and other sources of added sugar in their diets.
thumb_up
5 likes
L
The Beyond Diet eliminates all products with added sugar in all forms—including high-fructose corn syrup. Includes an active support forum: There's no doubt that social support helps many people to lose weight, and those following the Beyond Diet often enjoy the specific support offered by this program on its website. However, note that you'll have to pay to join the community.
thumb_up
3 likes
E
Cons You'll need be aware of these drawbacks when considering the Beyond Diet. Avoids healthy whole grains: Skipping entire food groups can make a diet difficult to follow and may make it unhealthy as well.
thumb_up
5 likes
J
The Beyond Diet eliminates all grain products, including healthy whole grains. Requires purchase of proprietary products: Lots of diets feature homemade smoothies, but the Beyond Diet expects you to pay top dollar (close to $3 per day, in fact) for its proprietary green drink powder. That may place the program out of reach for many people.
thumb_up
41 likes
D
Unsustainable for the long term: The Beyond Diet likely will help you to lose weight in the short term. But any diet that eliminates or severely limits major food groups—in this case, grain-based foods such as bread and pasta—likely won't work in the long term. You are allowed to have bread after the initial 28 days on the Beyond Diet, but you're only limited to sprouted whole grain bread.
thumb_up
46 likes
W
You might also start to find the Beyond Diet meal plans monotonous since they frequently call for eating leftovers and use the same recipes repeatedly. Easy Meal Plans to Help You Lose Weight
Is the Beyond Diet a Healthy Choice for You The Beyond Diet shares some similarities with other diets, including the paleo diet, the South Beach diet, and other diets that focus on reducing carbohydrate intake, especially the intake of carbs that are high on the glycemic index. The U.S.
thumb_up
40 likes
S
Department of Agriculture recommends that half of your daily food intake should be from vegetables and fruits, with around one-third from grain products (whole grains are emphasized), less than one-quarter from protein sources, and just a small amount from fats and sweets. The Beyond Diet meets those recommendations for fresh produce and protein and it eliminates sugar entirely.
thumb_up
22 likes
H
But current dietary guidelines set forth by the USDA also advise consuming low-fat dairy products, whole grains, and legumes, which are restricted on the Beyond Diet plan. In addition, the meal plans outlined for the first four weeks of the Beyond Diet contain fewer calories than the USDA's recommendations for adults.
thumb_up
20 likes
J
In the first four weeks, you'll consume around 1,200 calories per day (in some cases less, depending on your meal choices) on the Beyond Diet. But the USDA recommends around 1,600 to 2,000 calories a day for adult women under 50 and 2,200 to 2,400 calories a day for adult men under 50.
thumb_up
49 likes
E
Older adults require slightly less. For weight maintenance, De Los Rios' blueprint contains meal plans ranging from 1,400 to 2,400 calories per day. But keep in mind that many people would regain weight on a program that included 2,400 calories a day, especially if their activity levels were lower than average.
thumb_up
13 likes
S
Calorie needs can also vary depending on factors such as age, sex, weight, and height. Use this calculator to determine your personal calorie requirement to stay on track with your goals. The Beyond Diet eliminates grains and limits legumes and dairy products, all of which are recommended by federal guidelines for a well-balanced diet.
thumb_up
32 likes
A
While weight loss is possible in the short term, this program is not a sustainable plan for long-term weight management. Health Benefits "Beyond Diet" author De Los Rios states that losing weight is easier if you stick with carbohydrate-based foods that are low glycemic.
thumb_up
16 likes
M
Her program features some of these foods, such as apples, sweet potatoes, and greens. Indeed, research shows that a low glycemic diet helps to regulate your blood sugar, which can be beneficial for people with diabetes. However, the Beyond Diet excludes many nutrient-dense low-glycemic foods such as oatmeal and products derived from whole wheat, which are beneficial for overall health.
thumb_up
24 likes
A
Health Risks While there are no common health risks associated with the Beyond Diet specifically, similar low-carb diets that restrict or eliminate grains may result in nutrient deficiencies, which increases the risk of chronic illness and disease. In particular, low levels of vitamin D, vitamin E, vitamin B7, chromium, and iodine have been reported in certain low-carb diet plans.
thumb_up
41 likes
S
A Word from Verywell If you choose to follow the Beyond Diet, it's likely you'll lose some weight, especially at first. The program is low in calories and relatively easy to follow in the short term.
thumb_up
36 likes
D
It also offers the opportunity for social support. However, you may see more sustainable results with a balanced program that offers you more food options and doesn't require you to purchase expensive products. Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term.
thumb_up
34 likes
O
While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals. If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health.
thumb_up
13 likes
S
The best diet is always the one that is balanced and fits your lifestyle. Why Carbohydrates Need to Stay in Our Diet 5 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
thumb_up
11 likes
I
National Conference of State Legislatures. State milk laws.
thumb_up
9 likes
L
August 29, 2016. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med.
thumb_up
11 likes
K
Department of Health and Human Services and U.S. Department of Agriculture.
thumb_up
32 likes
O
2020–2025 Dietary Guidelines for Americans. Ninth Edition.
thumb_up
28 likes
H
December 2020. Zafar MI, Mills KE, Zheng J, et al.
thumb_up
8 likes
S
Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2019;110(4):891-902.
thumb_up
31 likes
I
doi:10.1093/ajcn/nqz149 Calton JB. Prevalence of micronutrient deficiency in popular diet plans. J Int Soc Sports Nutr. 2010;7:24.
thumb_up
48 likes
O
doi:10.1186/1550-2783-7-24 By Jane Anderson
Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback!
thumb_up
23 likes
S
What is your feedback? Other Helpful Report an Error Submit Related Articles 7-Day Anti-Inflammatory Meal Plan & Recipe Prep 7-Day Paleo Meal Plan Ideas: Recipes & Prep The Abs Diet: Pros, Cons, and What You Can Eat What Is the Nutrisystem Diet? GOLO Diet: Pros, Cons, and What You Can Eat What Is the SlimFast Diet?
thumb_up
14 likes
M
What Is the High-Protein Diet? What Is the Starch Solution? The Lectin-Free Diet: Pros, Cons, and What You Can Eat What Is the Dukan Diet?
thumb_up
18 likes
N
What Is the Noom Diet and Can It Help You Lose Weight? What Is the Egg Diet? What Is the Pescatarian Diet?
thumb_up
0 likes
A
What Is the GM Diet? How Flexible Is the Flexitarian Diet Really?
thumb_up
21 likes
D
What Is a Juice Cleanse? When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies.
thumb_up
26 likes
S
Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All
thumb_up
50 likes
Similar Discussions
-
2022 APAN Star Awards Song joong ki The Red Sleeve bag top honors
-
Who was Irene Papas? Tributes pour in as Zorba the Greek actress dies aged 93
-
5 current WWE champions are products of Performance Center
-
GTEC Gensmart APK Download for Android
-
Bridge Score Tracker APK Download for Android
-
BFF Shopping Spree APK Download for Android
-
Fiscalit l imposition des patrimoines a gagn en efficacit Economie France
-
Tours des pompiers agress s lors d une manifestation devant un lyc e Faits Divers
-
Urgences p diatriques satur es les soignants pressent Emmanuel Macron d agir France France
-
California officer reunited with baby he helped deliver Us Ca
-
10 best deals on baby supplies for Amazon Prime Day 2021
-
How to Access Samsung Notes On a PC
-
How to Install Outdoor Speakers Under Eaves Overhangs
-
Older Samsung Watches Receive Slew of Galaxy Watch 4 Features
-
How to Use Emoji Hashtags on Instagram
-
Cyberpunk 2077 s Role in a Nostalgic 80s Trend
-
Almost All Fords Will Be SUVs By 2020 Here s Why That s Good CarBuzz
-
免疫性血小板减少症 ITP 医生与科室 妙佑医疗国际
-
Fachsprache als Kommunikationsbarriere? SpringerLink
-
Rick And Morty Drawing Ideas
-
Throbbing headache back of head Causes and when to seek help
-
Fans react to Sean O Malley getting fed pickled herring on Dana White s F It Friday
-
Wrestling world draws vast promo comparisons between Jon Moxley s former stablemate and WWE legend on Dynamite
-
Drew McIntyre teases big plans for Clash at the Castlee
-
Golf roundup Ewart Shadoff finally wins on LPGA Tour Abbeyfeale Golf Club
-
Destiny 2 Season of the Splicer roadmap release time and new features explained
-
Warzone best MG 82 loadout Our MG 82 class setup and how to unlock the MG 82 explained
-
Lowery s Top 10 Tips
-
Sniper Elite V2 Remastered comes out in May
-
How to Increase Stamina 16 Ways to Power Up a Workout