The Natman Diet is an express weight-loss method lasting only four days. This strict program allows consumption of lean proteins, green vegetables, and low-sugar fruits. It promises a weight loss of 4 kg in just four days and must be followed by a low-calorie stabilization phase lasting one week.
What Is the Natman Diet?
The Natman Diet, also called the Air Hostess Diet, is a short-term diet plan lasting just four days. Its name originates from the short layover periods of air hostesses, during which they used this diet to counter dietary excesses from their flights.
How Does the Natman Diet Work?
This diet is based on consuming lean proteins and vegetables within a low-calorie, high-protein framework. The main pillars are:
- Reduced fats (lipids).
- Reduced sugars (carbohydrates).
Certain foods can be consumed in unlimited quantities to curb hunger. While the risk of nutritional deficiency is minimal due to the short duration, taking vitamin and mineral supplements is recommended.
Rules to Follow:
- Avoid snacking between meals.
- Eliminate sugary drinks and alcohol.
- Skip oily dressings and rich sauces.
Why Does the Natman Diet Promote Weight Loss?
The high-protein structure prevents muscle loss, and the absence of salt helps reduce water retention. Weight loss during this diet comes mainly from utilizing fat and sugar reserves, as the body is deprived of these in the daily diet.
Duration of the Natman Diet
The diet lasts four days, but there are variations, such as an 8-day or week-long version. It is not recommended to extend beyond the original duration due to its restrictive nature.
Sample Menu for the Natman Diet
Day 1
Breakfast
- 1 cup (250 ml) of unsweetened tea.
- ½ grapefruit.
Lunch
- 150g grilled lean steak (no fat).
- Lettuce and tomato salad with lemon juice and a drizzle of olive oil.
- 1 apple.
Dinner
- 2 hard-boiled eggs.
- Green beans (unlimited quantity).
- ½ grapefruit.
Stabilization Phase
After four days, a low-calorie menu for 7 days is suggested, ranging between 1200–1800 kcal/day, depending on individual needs.
1200 kcal Plan (Example)
- Breakfast: Unsweetened tea, 1 low-fat yogurt, 1 slice of whole-grain bread with 2 tsp margarine, 1 grapefruit.
- Lunch: 150g salmon, 150g green beans, 1 fresh fruit.
- Dinner: 1 bowl vegetable soup, 150g steamed chicken, 200g broccoli with 10g margarine, 1 slice of whole-grain bread.
Allowed Foods vs. Forbidden Foods
Allowed Foods
- Lean meats, poultry, white fish, seafood, eggs, tofu.
- Low-fat dairy products, green vegetables, citrus fruits.
Forbidden Foods
- Sugary products, pastries, cereals, fast food, processed meals.
- Fizzy drinks, alcohol, and high-fat foods.
Advantages and Disadvantages
Pros
- High protein promotes satiety.
- Unlimited vegetables reduce hunger.
- Quick weight loss within a short period.
Cons
- Monotonous and restrictive.
- May trigger food cravings or intense hunger.
- Not compatible with active social life.
Risks of the Natman Diet
Potential risks include:
- Digestive issues and fatigue.
- Not suitable for children, pregnant women, diabetics, or people with gastrointestinal issues.
Long-term adherence to such a low-calorie diet can lead to nutrient deficiencies, making it unsuitable for extended periods.
Grapefruit and Weight Loss
Grapefruit is a key breakfast item in the Natman Diet due to its low-calorie and high-fiber content. While beneficial in a balanced diet, it is not a miracle food for weight loss. Consuming whole grapefruits (rather than juice) ensures maximum fiber intake.
Expert Opinion
While the Natman Diet might produce rapid results, it lacks sustainability and fails to promote long-term healthy habits. Weight regain is almost inevitable due to water loss rather than fat loss. For long-term weight management, balanced nutrition and lifestyle changes are more effective.
