The Stillman Diet, a diet created by Dr. Stillman in the late 1970s, is perhaps one of the most copied weight loss methods ever. Many people will find similarities with Dukan or Atkins , which are inspired by this diet.

The Stillman Diet book sold a whopping 5 million copies since its publication, mainly because physicist Dr. Irwin Stillman, who created this method to lose 5 pounds in 14 days, lost 25 pounds by repeating it twice more in all. And he never took them back. This led to the popularity of this protein-based diet for weight loss.

The other reason the Stillman Diet is famous is its simplicity. Don’t count calories or pay too much attention to portions.
This diet, which lasts two weeks in the slimming phase, causes you to lose just over 3 kilos in the first week, and two in the second, and then move on to the maintenance plan.

Always bearing in mind that you need to talk to your doctor before embarking on a diet, let’s see what the Stillman diet consists of.

THE STILLMAN DIET TO LOSE 5 KG IN 14 DAYS

The Stillman diet lasts 2 weeks in its weight loss phase, then it moves on to the maintenance phase.

Anyone who, as it was for Dr. Stillman himself, has to lose more weight, cannot prolong the diet for more than two weeks, but can repeat it after four weeks.

The risk of the Stillman diet is to take in too much protein: for this reason the minimum and maximum quantities of some foods will be indicated here, for a woman (minimum) and for a man (maximum).

In the original version there are no quantity limits.
There are no carbohydrates or fats in the diet.

Other important advice in addition to consulting your doctor is to precede the diet by three days in which you limit yourself to eating fruit and vegetables as the only sources of carbohydrates, in order to get the body accustomed to their gradual reduction before starting the diet. .

So for 3 days bread, pasta, rice, cereals of all kinds must be excluded, limiting themselves to yogurt, meat, fish, eggs, cheeses and dairy products, vegetable and fruit side dishes for breakfast and after meals.

During the diet, however, it is recommended to take a multivitamin and multimineral in the morning for two weeks.

In the Stillman diet, the number of meals must be respected, which must be 6 per day.

LOSE 5 KG IN 14 DAYS

STILLMAN PHASE ONE DIET

In this first phase, you only eat protein foods and drink a lot, that is, at least 8 glasses of water and herbal teas.

Breakfast (before nine).
A cup of green tea or herbal tea without sugar (not even stevia and no sweetener: it applies to all liquids) + two hard-boiled eggs or omelette made with one egg + half a glass of egg whites.

Snack (10.30-11.30): a coffee or a cup of unsweetened green tea + 20 grams of primosale or giuncata or feta cheese.

Lunch. Meat or vegetable broth but without vegetables and without added oil.
120-180 grams of grilled chicken or turkey breast with herbs and a little lemon juice. A cup of sugar-free herbal tea. Instead of chicken we can eat a slice of lean veal of the same weight.

Snack (before 17.30) . 4-5 slices of bresaola or omelette of half a glass of egg whites cooked in a non-stick pan + a cup of green tea or sugar-free herbal tea.

Dinner. Meat or vegetable broth but without vegetables and without added oil.
150-200 grams of shrimp tails or net-fruit molluscs in a pan with aromatic herbs and spices, alternatively 120-140 grams of natural tuna or white fish of any type baked with flavorings, but without oil, or 100-120 grams of veal or white tofu always cooked with flavorings but without oil. Tabasco sauce allowed.

After dinner. Sugar-free herbal tea + 20 grams of primosale or giuncata or feta cheese.

In this first week, any form of intense exercise is excluded.
However it is necessary to do a little daily low intensity workout.

Ten seconds of rotation of the neck up and down, left and right.
10-second shoulder rotation, back and forth.
Ten seconds of arm rotation (as if he were swimming)
10 abdominals lying on the ground.
Ten rotations of the ankles (per ankle).
Walk for twenty minutes at a normal pace or 20 minutes of low intensity yoga.

STILLMAN PHASE TWO DIET

Like the first, the second phase also lasts 7 days.

Breakfast (before nine).
A cup of green tea or unsweetened herbal tea with juice of half a lemon + two hard boiled eggs or one egg omelette + half a glass of egg whites.

Snack (10.30-11.30): a coffee or a cup of unsweetened green tea + half an apple or half a pear.

Lunch. Like the dinner of phase one with the addition of a side dish of vegetables of your choice that does not however have potatoes, corn, pumpkin or beets and that is in all equal to 80 grams for fresh leafy vegetables and 200 grams for vegetables such as courgettes or eggplant. Allowed lemon juice and vinegar.