The Nathan diet is an express weight loss method that lasts only four days. During these few days, the strict eating program allows the consumption of only lean proteins, green vegetables and fruits with little sugar. This diet promises a weight loss of 4 kg in 4 days. It should be followed by a week of low-calorie stabilization.
Features of the Nathan diet:
- Also called stewardess diet
- The drastic diet that promises a brutal weight loss
- Based on a low-calorie and high-protein diet
- The recommended maximum duration of 4 days
The main principles of the regime
The Nathan diet, also known as the "flight attendant" diet, is a very short-term diet (4 days). This very short period would correspond to the duration of the stopovers of the flight attendants who took advantage of their return to land to eliminate excesses from their food during flights.
How does the Nathan diet work?
The Nathan diet promises to lose 4 kg in 4 days. It is based on the consumption of meat and vegetables in a concept of low-calorie (reduced calories) and high-protein meals. The decrease in fat (fat) and carbohydrates (sugars) is therefore the two pillars of this diet. Some so-called "at-will" foods make it possible not to feel hungry. It is advisable to take vitamin and mineral supplements even if the risk of deficiency is almost zero due to the very short period of the diet. It is very important to follow this diet to the letter to get results: no deviation is allowed. It is also necessary to adhere to certain rules such as avoiding snacking between meals, avoiding sugary drinks, banning alcoholic beverages or avoiding oil-based seasonings as well as dishes with sauce.
How does the Nathan diet make you lose weight?
During a protein diet, the body will draw on the reserves of fat and sugar that the daily diet no longer provides. This is what will mainly lead to weight loss. Also, as this diet is rich in protein, it would prevent the melting of muscles. Finally, the fact of not consuming or little salt would make it possible to "Destock" part of the water that would be in the tissues. According to the author, this diet is simple, very fast, effective, and is particularly aimed at people with a slight excess of weight. Low-calorie diets are all based on the principle of limiting daily energy intake between 1000 and 1600 kcal per day or less.
How long does the diet last?
The Nathan diet lasts 4 days, it is not advisable to go beyond due to the very restrictive nature of this diet. Some variants exist the 8-day Nathan diet, a week-old Nathan diet, etc. However, it is strongly discouraged to extend the regime to these excessively long durations. After the 4 days of the pure diet, it is recommended to follow the stabilization phase of the Nathan diet for 7-8 days.
Foods allowed and foods prohibited in the Nathan diet
- Lean meat
- Poultry
- Whitefish
- Seafood
- Eggs
- Tofu
- Yoghurt and dairy 0%
- Greens
- Citrus fruits
- fruits low in sugar
- Sweet products
- Sugar
- Starches
- Grain
- Cakes, pastries, pastries
- Fat
- Cheese
- Industrial dishes
- Fast food
- Drinks
- 1 cup (250 ml) sugar-free tea
- 1/2 grapefruit
- 150 g fat-free grilled steaks
- Lettuce and tomatoes in a salad with lemon juice and a drizzle of olive oil
- 1 apple
- 2 hard-boiled eggs
- Green beans (at will)
- 1/2 grapefruit
Stabilization phase of the Nathan regime
After these 4 days of dieting, a low-calorie menu of 7 days is advised (stabilization phase). It is then necessary to choose between a diet at 1200, 1500 or 1800 kcal per day. Women are invited to follow the 1200 kcal diet and then the 1500 kcal diet. For men, it is advisable to start with the diet at 1500 kcal and if hunger is present, increase to 1800 kcal.
Advantages and disadvantages
The positive points of the Nathan diet
- Satiety from protein intake
- Vegetables at will to avoid the feeling of frustration
- Good fiber intake
- Very short period
- Rapid weight loss
The negative points of the Nathan diet
May lead to food compulsions and periods of intense hunger
- No deviation allowed
- No alternatives in the food programme
- Many forbidden foods
- Difficult to follow and hold
- No notion of pleasure
- Monotonous
- Not very compatible with an active social life
Recommendations and precautions to be taken
Are there any risks?
Some risks of the Nathan diet are mentioned by the author: digestive disorders and intestinal transit, fatigue, etc.
This diet represents a risk and is not recommended, especially for the following people:
- Children
- Elderly
- Pregnant women
- Diabetics
- People with gastrointestinal disorders
In addition, this type of low-calorie diet (especially the very drastic 4 days) does not contain enough calories to reach the recommended intake of vitamins and minerals. The American College of Sports Medicine states that women should consume at least 1200 calories per day, and men should consume at least 1800 calories per day to cover the body's vital needs. In addition, a diet containing less than 1600 kcal per day does not seem to achieve the recommended intake of nutrients, mainly vitamin C, E, calcium and magnesium. Also, this type of diet restricts the consumption of many healthy foods that provide many nutrients. People who follow a diet very rich in protein are more at risk of deficiency of vitamins of group B, mainly found in cereal products that are less present in this diet.
Finally, in the short term (4 days) this diet can not lead to any significant nutritional disorder. On the other hand, if you follow it for more than 4 days, it could lead to dietary deficiencies. It must therefore be followed on a very punctual basis and over the suggested period. This method is also not recommended for people suffering from obesity because it is ineffective in the long term. After these 4 days of drastic feeding, weight recovery can be rapid. Beware of the yo-yo effect that is best avoided at all costs after a diet.
Is this a diet for you?
In general, this type of diet is not recommendable for health. Indeed, protein diets (like what the Nathan diet proposes) have been the subject of many scientific studies in the past. It is known that a high protein intake (1.1g/kg weight) would promote weight and fat loss. On the other hand, this change in weight would be due to a loss of body water (diuretic effect) rather than a loss of fat mass. Indeed, when protein intake is very high, carbohydrate intake is rather low. The body; therefore uses its low reserves of sugars (glycogen) to keep its blood sugar (blood sugar) stable. However, glycogen stores 3 g of water for each gram of glucose, so the weight can decrease rapidly. Proteins are also used as a source of energy when glycogen stores are depleted, but these are also bound water in the body (3g of water per 1g of protein). As a result, the weight indicated on the scale will be lower, but you will also be dehydrated and will have no or very little loss of fat mass. Also, the fact that protein and high-protein diets take place over a very short period of time does not encourage the long-term change of habits for this weight loss to be really effective.
Is it a diet compatible with sport?
It is preferable to limit or even stop all physical activity during the 4 days of the diet. On the other hand, the activity can be resumed normally as soon as the Nathan regime is stopped.
Some figures to go further
Scientific studies are clear on this subject, a calorie deficit is a reference for weight loss. Clearly, it is therefore normal to lose weight when you consume fewer calories than what you spend in a day. However, as is the case with all low-calorie diets, this type of low-calorie diet decreases basal metabolism (energy expended by the body at rest). As a result, weight gain is almost inevitable at the end of the diet. Very low-calorie diets have not been shown to be better than conventional diets for long-term weight loss. Six studies comparing very-low-calorie diets conventional low-calorie diets concluded that short-term weight loss was greater with very-low-calorie diets (16.1% versus 9.7% of initial weight), but there was no difference in long-term weight loss (6.3 versus 5.0%).
Dietician's opinion on the Nathan diet
The Nathan diet is, in my opinion, too drastic and does not encourage a change in eating habits and behaviours in the long term. These 4 days of dieting seem ineffective because the recovery of lost weight (mainly water) is inevitable. In addition, a diet that aims to eliminate certain food groups of paramount importance (fruits, fats, cereals) is not a good option when you want to lose weight healthily and sustainably.
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