The Shibboleth diet has a tag line ‘it’s a secret’ may have you wondering whether it’s the secret to your weight loss goals. However, you may also wonder how the Shibboleth diet differs from the endless number of other weight loss programs and whether it works for weight loss.
This article provides a detailed review of the Shibboleth diet, examining its benefits and downsides for weight loss.
What Is The 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 years. Martin markets the Shibboleth diet as a weight loss, lifestyle, and wellness ministry. The wellness ministry component of the diet has a strong focus on Christianity, so much so that the website has a section called “prayers” where members can ask for prayers and pray for others. The Shibboleth diet offers nutrition education, weight loss video series, daily meal plan options with recipes and live support for a membership cost of $99.00 per year, $9.95 per month, or $4.95 per week.
These membership features are claimed to help you lose weight and maintain it, and they’re offered primarily through their website and by phone. According to the Shibboleth diet website, you don’t have to purchase special foods or supplements, as everything you need could be found at your local grocery store.
Still, the website sells dozens of items like apple cider vinegar, calorie-free syrups and fruit spreads, protein bars and powders, as well as other nutritional supplements that they presumably earn profit from. Plus, while the diet claims that it doesn’t require nutrition supplements, several of its meal plans recommend them.
In either case, according to the website, purchasing food for the Shibboleth diet should not cost you any more than what you currently spend on food.
How It Help You In Losing Weight?
Diet programs like the Shibboleth diet work by creating a calorie deficit, meaning they decrease the number of calories you consume. The extent of the calorie deficit determines how much weight you lose and the rate at which you lose it. Using meal and snack examples from their website, the diet contains 900–1,500 calories per day.
While this calorie range can make it difficult to get enough vitamins and minerals if the diet is not carefully planned, it can help the majority of people lose weight. However, their website boasts hundreds of testimonials from members who have lost weight on the diet.
The Shibboleth diet encourages self-monitoring strategies, such as keeping a food log and self-weighing. These strategies increase self-awareness of eating behaviors and can help people identify problems and make adjustments as needed. Studies have shown that self-monitoring techniques are strongly linked to weight loss and weight loss maintenance.
The diet also uses self-reflection techniques by encouraging members to set goals, take action, and evaluate whether that action was effective or if a different approach is necessary. Self-reflection techniques can assist in positive behavior change, setting the stage for weight loss and weight loss maintenance.
The Shibboleth diet requires that members attend weekly classes for both accountability and support throughout their weight loss journey. Studies have shown that offering accountability and social support can increase adherence to a diet. This is especially important given that a large proportion of people have trouble sticking to diet programs. There are also several Facebook groups in which members of the diet program can share tips, ask questions, and motivate one another.
Foods To Eat:
Following are the foods to be included in the diet:
- Lean protein: chicken breast, fish, low fat cottage cheese, Greek yogurt (nonfat, plain), egg whites, and deli meat
- Fibrous carbs: salad greens, spinach, green beans, cucumbers, bell peppers, asparagus, broccoli, mushrooms, and high fiber tortillas and breads
- Energy carbs: corn, potatoes, oatmeal, grits, peas, navy beans, brown rice, and whole wheat pasta
- Protein and fat: lean (93%) ground beef, lean steak cuts like sirloin and round steaks, whole eggs, dark meat chicken, and tuna packed in oil
- Antioxidant carbs: apples, berries, cantaloupe, grapes, kiwifruit, oranges, prunes, and watermelons
- Superfood: peanut butter, nuts, seeds, and beans, including black, red, kidney, garbanzo, soy, and pinto
- Shellfish: shrimp, clams, oysters, lobster, crab, etc.
Foods To Be Avoided
The Shibboleth diet is highly specific about what you can eat, listing brand names of foods, beverages, condiments, and supplements. That said, the diet does not have a list of foods to avoid and instead encourages its members to focus on foods that they can have rather than foods they can’t have.