4-day Natman Diet: review and menus

What is the Natman diet?

The Natman diet is an express slimming method which promises weight loss of 4 kilos in just 4 days.

Also known as the “stewardess diet” (in reference to flight attendants apparently fasting on the days they are not flying), it is particularly drastic: you are only allowed to eat lean protein, green vegetables and low-sugar fruit.

As with any low-calorie diet, the idea is to limit your daily energy intake so that you burn more calories than you ingest.

These are the main elements:

• significantly reducing your consumption of both fats (lipids) and sugars (carbohydrates) is the cornerstone of this diet: cheese, processed foods, fatty foods, red meat, cereals, starchy foods and sweetened products are completely off-limits;
• restricting your daily calorie intake to less than 1200 kcal is essential. there are no exceptions if you want to lose the 4 kilos promised: no snacks, no fizzy drinks, no alcohol and no sauces;
• salt should be avoided during the 4 days;
• you can eat ‘unlimited’ low-calorie foods like vegetables, to reduce hunger pangs;
• taking vitamin and mineral supplements over the 4 days (such as the popular Daily 3) is encouraged;
• it is best to limit, or even avoid all physical activity while following the diet.

Pros and cons of the Natman diet: SuperSmart’s view

Positive aspects of the Natman diet

Though very strict, the Natman diet offers several advantages:

• the possibility of eating unlimited low-calorie fruits and vegetables to reduce feelings of food deprivation or compulsive eating;
• its very short duration and chances of success in the immediate term, which makes it attractive if you need to lose weight urgently: in the case of important upcoming events (for maximum self-confidence), weddings, sports competitions (especially in weight-category sports as boxing or wrestling), holidays (to feel better about your body). In this respect, it is not unlike the Thonon diet which promises weight loss of up to 10kg in only 2 weeks. In fact, the 8-day Natman diet is a variation similar to the Thonon diet;
• the post-diet phase has been anticipated: at the end of the 4-day diet, maintaining a low-calorie diet is recommended - 1200, 1500 or 1800 kcal a day for 7 days –to limit any immediate rebound effect.

Negative aspects of the Natman diet

There are more negative aspects of the ‘stewardess’ diet than positive ones:

• the weight loss achieved is mostly due to water loss, rather than a reduction in fat mass. To maintain stable blood sugar levels in the absence of any carbohydrates, the body draws on its reserves by converting glycogen stored in muscles into glucose. This conversion releases water (3 grams of water per 1 gram of glucose);
• the weight loss is too rapid to be sustainable. The risk of regaining the weight lost once you return to an unrestricted diet is significant, due to the decrease in basal metabolic rate. What’s more, many studies have shown that people who go back to their original weight after following a low-calorie diet end up with greater fat mass and lower muscle mass than before;
• the diet does not encourage good eating habits, even though this is central to maintaining a healthy weight over the long term. The chances of short-term success and very high probability of quickly regaining all the weight can lead to an unhealthy relationship with food and encourage constant dieting;
• the number of foods prohibited makes this diet incompatible with an active social life;
• certain risks of the Natman diet are mentioned by its creator: primarily digestive issues (due to the sudden increase in vegetable consumption) and fatigue. In fact, drastic diets such as this also increase the risk of dehydration (which is why exercise should be avoided while following it) and a fall in blood pressure. It is not recommended for children, the elderly, pregnant women, diabetics or those suffering from gastrointestinal disorders.

To summarise, this very low-calorie diet is effective for losing weight quickly, but it does not enable you to maintain the new, lower weight over the long term: healthy, sustainable weight loss is normally achieved over a much longer period (at a rate of 500g-1kg per week) (1). In addition, it does not encourage good eating habits or participation in regular exercise, both of which are essential in order to avoid regaining all the weight lost.

It is most suitable for healthy people who need to lose weight quickly, even if the results will show up more on the scales than in the mirror. It should not be followed by obese individuals and is not recommended for older people.

Sample menus for the 4-day Natman diet: breakfast, lunch and dinner

Day 1 of the Natman diet

Morning: black coffee or tea without sugar, half a grapefruit.

Lunchtime:

• baked fillet of white fish (cod) with herbs (thyme, rosemary);
• spinach sautéed in garlic;
• green salad with cucumber and tomatoes (and a light dressing: a little lemon, balsamic vinegar, salt, pepper);
• an apple.

Evening:

• two hard-boiled eggs;
• steamed green beans;
• a small portion of grated carrot.

Day 2 of the Natman diet

Morning: black coffee or herbal tea without sugar, an apple.

Lunchtime:

• grilled chicken, skin removed;
• mixed salad (lettuce, rocket, radish, cucumber) with a light dressing (lemon juice, balsamic vinegar);
• a kiwi fruit.

Evening

• one or two slices of turkey breast;
• peas;
• steamed green beans.

Day 3 of the Natman diet

Morning: black coffee or tea without sugar, an orange.

Lunchtime:

• baked coley fillet;
• ratatouille (courgettes, aubergines, peppers, tomatoes, onions) cooked without fat;
• 0% fromage blanc.

Evening:

• a mushroom omelette or marinated tofu without any fat;
• steamed broccoli.

Day 4 of the Natman diet

Morning:

• black coffee or tea without sugar and a pear.

Lunchtime:

• grilled turkey fillet, skin removed;
• asparagus;
• unlimited mixed salad (lettuce, tomato, avocado, cucumber);
• 0% fromage blanc (or yogurt).

Evening:

• 150g of lean steak (or tofu) with no fat;
• courgettes sautéed in garlic and parsley;
• small portion of beetroot.

Tips for healthy, sustainable weight loss

Always combine a weight-loss diet with exercise

Gradually increasing your level of physical activity is the best way of losing weight healthily.

Not only do you increase the amount of energy you expend through exercising, but you also help to build muscle mass, which takes more energy to maintain than fat mass.

A combination of resistance, endurance and recovery activities is ideal, but the most important thing is to have fun. If you see it as a chore, you’re more likely to give it up quickly and regain the weight lost.

Tip: aim for at least 30 minutes of moderate exercise most days of the week. Start slowly and increase your activity gradually if you haven’t exercised in a while.

Adopt better eating habits to avoid regaining the weight lost

A successful diet is one that results in you adopting better eating habits over the long term:

• eat as few processed foods as possible: manufactured products contain a lot of empty calories which have little nutritional value, are not very filling and are full of unhealthy fats. So avoid ready-meals and fast-food;
• eat a diet high in sources of fibre such as whole grains, nuts, seeds, pulses, fruits and vegetables, as they contribute to a feeling of satiety. Foods rich in soluble fibre are particularly beneficial as they form a gel and take up more space in the stomach (psyllium, green beans, peas, kohlrabi, avocados, pears, almonds, legumes…). They also contain complex carbohydrates which reduce ‘sugar cravings’. Dietary supplements containing soluble fibre (such as CSAT®) can be helpful;
• reduce portion size: you also need to monitor the quantity – not just the quality - of your food. Learn to eat slowly so that you reach satiety faster, really savour your food so that it saturates your taste-buds with different flavours. To reduce your appetite, you can also focus on protein intake, drink a large glass of water before meals or try appetite-suppressant supplements (such as Appetite Control Formula);
• weigh yourself regularly but not obsessively (once a week): to enjoy the results of your efforts or to respond quickly in the case of any weight gain. If you find it particularly hard to maintain your weight after a diet, you could try the scientifically-proven method of keeping a food diary (2).

The best supplements for aiding weight loss

Finally, whichever weight-loss diet you choose or eating habits you adopt, weight-loss supplements can help.

There are general slimming formulations (such as Weight Loss Formula), and more specific products aimed at combatting water retention (Water Retention Formula) or eliminating fat (such as Advanced Fat Burner), and more specifically, abdominal fat (such as Viscerox).