Draft:Instinct diet

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  • Symbol opinion vote.svg Comment: Please hold off on resubmitting this until it is organized and cleaned up properly. AngusWOOF (barksniff) 16:45, 6 June 2019 (UTC)
  • Symbol opinion vote.svg Comment: Still needs to be toned down for advertising and written more objectively with less promotional phrases and less original research. AngusWOOF (barksniff) 16:04, 6 June 2019 (UTC)
  • Symbol opinion vote.svg Comment: Most of the article is written like original research in putting the ideas together about using instincts in dieting. There is a specific "instinct diet" as coined by Roberts so the article could focus on that instead. AngusWOOF (barksniff) 12:56, 6 June 2019 (UTC)
  • Symbol opinion vote.svg Comment: Wikipedia is not a how-to guide or a place to promote this or that diet. PrussianOwl (talk) 02:19, 6 June 2019 (UTC)

Instinct Diet or "I" Diet is a fad diet formulated in 2008 by Susan B. Roberts, a nutrition scientist at Tufts University..[1] In the related book The instinct diet : use your five food instincts to lose weight and keep it off, Roberts lists five basic food instincts for human continued survival in all kinds of difficulties and presents a multi-phase plan on how to change behavior and choices towards food.[2] (statement on the effects and results, reception of the diet).

Instinct Diet
Method of weight control
Belly-2354 1920 (1).jpg
Instinct diet principle
5 basic human instinctsFamiliarity, Variety, Availability, Caloric density, Sense of hunger
Methods of weight loss
Label and data defined (label)Atkins diet, Juice fasting, Special K, Raw foodism, Grapefruit diet, Cabbage soup diet
Main articles: Diet

Concept and development[edit]

The concept of instinct diet comes from creator Susan Roberts, a nutrition professor at Tufts University. She is a professor of nutrition and a professor of psychiatry and holds appointments as Professor of Psychiatry and Senior Staff Member in Pediatrics at Tufts University School of Medicine. For the past 17 years, she has been researching weight loss issues and how to make weight loss a real-life service. 85% of Roberts' research projects lost 10 to 50 pounds in the first 6 months, 90% of whom controlled their weight for at least a year[2].

As far as she is concerned, she is an overweight child and has a mother who loves her food. The beginning of studying the instinct diet is that after a difficult pregnancy, she was overweight by 55 pounds in her 30 years old[3]. Researching in weight has always been a way for her to combine all the parts of all the life.

In her research, people who struggled with weight reported that the main reason they gave up on dieting was because they missed eating their favorite foods, they starved most or most of the time, and then entered the plateau, no longer Going on. Therefore, Roberts' core challenge of getting weight control is: How to reduce calories while maintaining satisfaction and eating something they like? In the spirit of peeling onions, hunger control is an outer layer - unless getting rid of it, find nothing else.

After reviewing the brain scans of participants who used "I diet" as part of their lives, Roberts found that the subjects responded differently to food images. According to the study, published in the September issue of Nutrition and Diabetes, Roberts said that her diet can actually change her desires, food inhibits their desire for unhealthy things.[1]


Roberts lists five basic human instincts when it comes to dieting:

  • Hunger – When fewer foods are consumed, hunger is more likely to occur. Whenever weight loss persons start a diet, their appetite goes up unconsciously. Corresponding Way: there should be a way to be more satiated. Eating more food rich in cellulose and protein and less carbohydrates. The combination of high glycemic index and low glycemic index should be selected.[4]
  • Familiarity – People will have a preference for familiar food, for example, fried pork chops, crisp pancakes or other delicious dishes, which are the most familiar to them. This is a challenge during the weight loss period, but also an instinctive appetite, which makes it difficult for them to refuse. Coping Style: Try new food[5]. Regular meals can also help the body to develop the habit of not wanting to eat anything in its spare time.
  • Variety – In modern time, there is a wide variety of choices of food (especially non-healthy food) is dazzling, which will not be considered when purchasing. Therefore, it is important to immediately put a variety of chocolate, fried potato chips, cheese and other calorie bombs on the shopping cart one by one[6]. Coping Style: Make a detailed shopping list before going to the supermarket, so that purchasing desire can be consciously controlled and even choose healthy food instead of non-healthy ones[4]. Healthy food accounts for at least 50% of the food stored in refrigerators.
  • Availability – Sometimes people eat because there is food around them. Hence, the cupboard can be plundered. In most of the time, because of the large amount of food stored, people will unconsciously eat it. Coping Style: Do not make excuses. To stock up on sweets, it is better to stock up on healthy and satiating food.
  • Calorie density – Most calorie-rich food taste good, so people are usually bought to eat, and the more they eat, the more they want to eat, such as chocolate, salty snacks, peanuts, fried potato chips and so on. The calorie content of these food is not low, but people love it. Coping Style: Combine a small amount of calorie-rich food with low-calorie food rich in cellulose and protein[5].This response is what Americans call "sandwich" cunning -- eating a little calorie bomb food with lots of low-calorie and cellulose-rich food.

Instinct Diet phases[edit]

Roberts proposes several stages for implementing the Instinct Diet:[7]. It shows how people can control the controls [2]. She suggested in 2009 that it can help with weight loss. This is because eating is based on eating most healthy, complete foods that fill with less calories. The glycemic index of these foods is also low, which means they don't raise blood sugar like some other foods.[3]

Stage 1: Initial diet for two weeks[edit]

The first phase of the two-week instinct diet, once people develop the habit of eating regularly, they will not be so prone to hunger. Choose foods that quickly eliminate hunger while maintaining satiety for a long time, such as food that increase stomach capacity (such as vegetable soup, green vegetables) and food rich in cellulose (such as whole wheat bread, vegetables). Refined carbohydrates, such as sugar and alcohol should be banned. Instead, low-fat proteins (such as fish, lean meat, low-fat dairy products) should be combined with high-quality fats and satiating carbohydrates.[8]. Roberts says weight losing can without exercising, but recommends health is the capital of the revolution[2]

Stage 2: Instinct diet for six weeks[edit]

The dietary characteristics of this stage is that it provides a healthier diet with healthy snacks. In addition, they can reward themselves for 100 calories a day. This calorie can also be used as a backup to eat a delicious ice cream to get rid of the worms; sweet tooth do not have to keep desserts away for thousands of miles[9]

Stage 3: Long-term instinct diet[edit]

Control calorie intake.[8]. Roberts said that overall, the thermal system is still helpful, even if it is not the system we should base entirely on weight loss or nutrition planning[10]. Dieters are allowed to eat occasional chocolate, candy and a small amount of butter or alcohol at this stage. This is because dieters are now free to control some calorie daily requirements to stimulate the enthusiasm and persistence of dieting[8]


Writer Corina B Manuel, who has been writing for 20 years, has a double-sided view of instinct. On the one hand, it solves overeating and develops a healthy diet and good habits. On the other hand, dieters do not exercise during the first eight weeks of the program, and Roberts prioritizes nutrition rather than exercise. Experts protested that exercise is an important component of weight loss[11]

See also[edit]


  1. ^ a b "The 'I Diet' Could Change the Foods You Crave". Boston Magazine. 2014-11-13. Retrieved 2019-06-06.
  2. ^ a b c d Roberts, Susan B. (Susan Barbara), 1957- (2008). The instinct diet : use your five food instincts to lose weight and keep it off. Workman Pub. ISBN 9780761150190. OCLC 213301176.CS1 maint: multiple names: authors list (link)
  3. ^ a b Roberts, Susan B. (February 11, 2009). "The Instinct Diet". Psychology Today. Retrieved 2019-06-06.
  4. ^ a b "Roberts Susan B., Kelly Sargent Elizabeth". www.logobook.ru. Retrieved 2019-05-13.
  5. ^ a b Holt, Chuck (2018). "Trust Your Gut". Oncology Times. 40 (11): 12–13. doi:10.1097/01.cot.0000535064.19890.d7. ISSN 0276-2234.
  6. ^ "How to diet by relying on your instincts". Orange County Register. 2011-11-09. Retrieved 2019-05-12.
  7. ^ Amanda Gardner. "Instinct Diet Plan Review: Stages, Foods, and More". WebMD. Retrieved 2019-06-06.
  8. ^ a b c Shikany, James M. Barash, Jennifer Redden, David T. Westfall, Andrew O. Heimburger, Douglas C. Henson, C. Suzanne Allison, David B. (2007-07-09). Divergence in Popular Diets Relative to Diets Consumed by Americans, and Implications for Diet Selection. Medscape. OCLC 678190436.CS1 maint: multiple names: authors list (link)
  9. ^ Detsky, A. S.; Baerlocher, M. O.; Wu, A. W. (2013-02-25). "Admitting mistakes: ethics says yes, instinct says no". Canadian Medical Association Journal. 185 (5): 448. doi:10.1503/cmaj.121187. ISSN 0820-3946.
  10. ^ Chakrabarti, Meghna, interviewer., [Harvey Reall, Kitty Furguson, and Vijay Balsubramanian reflect on the life and legacy of physicist Stephen Hawking]., OCLC 1039097959CS1 maint: multiple names: authors list (link)
  11. ^ "How effective is the Instinct Diet?". femina.in. Retrieved 2019-06-07.

External links[edit]

  • The dictionary definition of diet at Wiktionary