How the Natman diet works
The Natman diet is an easy diet to follow: you just have to adhere to the prescribed menu to the letter.

This is a diet that excludes certain food groups.

Fats, carbohydrates (sugars and starches) and dairy products are not allowed.

Meals mainly consist of very small portions of grilled meat, fruit and vegetables. Snacks are prohibited. It is therefore a very strict low-calorie diet.

The advantage of animal foods is that they are rich in protein. Protein is the most satisfying macronutrient from the point of view of fullness. Proteins cause a decrease in appetite.

First 4 days of diet
Here is a typical menu to follow in the first four days of the Natman diet.

1st day
Breakfast: coffee or tea (without sugar), ½ grapefruit
Lunch: 150 g of beef, tomato salad, 1 apple
Dinner: 2 hard-boiled eggs, green beans, ½ grapefruit
2nd day
Breakfast: coffee or tea (without sugar), ½ grapefruit
Lunch: 150 g of beef, salad, 1 glass of tomato juice
Dinner: zucchini or cauliflower, green beans, sugar-free compote
3rd day
Breakfast: coffee or tea (without sugar), ½ grapefruit
Lunch: 150 g of steak, celery salad, 1 apple
Dinner: 200 g of grilled chicken, stewed tomato, 1 glass of prune juice
4th day
Breakfast: coffee or tea (without sugar), ½ grapefruit
Lunch: 2 boiled eggs, green beans, 1 glass of tomato juice
Dinner: 150 g of beef, salad, 1 glass of pineapple juice (without added sugar)
Water is allowed at will during the day.

The stabilization phase of the Natman diet
After the first 4 days of the Natman diet, we enter a stabilization phase. This phase is designed to prevent immediate weight gain.

The stabilization phase lasts 7 days. Carbohydrates, fats and dairy products are allowed in small quantities.

The goal of this phase is to help you stabilize your new weight and not regain the lost kilos. The first phase of the diet should last no more than four days but can be repeated once a month. During this 7-day stabilization phase, the calorie intake remains lower than the daily requirement.

Both men and women can choose from weekly menus of 1,200, 1,500 and 1,800 calories per day. The low calorie menu is particularly suitable for women. Men will start with the menu at 1,500 calories per day.

During the stabilization phase, weight loss continues, although it is slower.

A low calorie diet
First, the Natman diet is an extremely low calorie diet. This means that the calorie intake is lower than your needs. It is for this reason that weight is eventually lost.

Certainly calorie restriction leads to weight loss. However, the calorie intake does not indicate anything about the type of calories we absorb.

Exclusion of certain food groups
When you follow the Natman diet, it is forbidden to consume carbohydrates, fats and dairy products. It is forbidden to use butter, margarine or other fats to cook food.

Fiber to all meals
It is important to consume fiber. By the way, there is a lot of fiber in fruits and vegetables, often of good quality. Dietary fiber is favorable for the proliferation of good bacteria in the intestine.

Ban on alcohol
Alcohol consumption reduces metabolism. When alcohol is consumed, the body immediately uses it as an energy source. This blocks the fat burning process.

Furthermore, alcohol is a very caloric substance at the rate of 7 calories per gram. Alcohol provides a lot of instant energy also thanks to the presence of sugar (variable).

You now understand why alcohol consumption is often contraindicated when you want to lose weight.

No snack
The Natman diet does not recommend snacking. Are you hungry? In this case, eat an apple. If you feel hungry constantly and are not very responsive, give up the diet. Don’t force yourself. Following a diet shouldn’t be agony.

Ban on dairy products
Dairy products are prohibited during the first four days of the diet. It means no milk, no cheese, no yogurt.

Salad without dressing
Traditional toppings are often not as good for you as you think. Many vinaigrettes are high in sugar and therefore affect weight loss.

All vegetables should be eaten plain or possibly seasoned with lemon juice and a little pepper. Vinaigrettes and high-calorie sauces are not allowed.