Stillman Diet: Lose Weight with High-Protein, Low-Carb Diet

The Stillman Diet is a high-protein, low-carbohydrate, low-fat diet that was originally designed in 1967 by Dr. Irwin Stillman for both weight loss and health maintenance. This diet focuses on a variety of foods such as lean meats, fish, low-fat dairy, and certain vegetables and fruits. The Stillman Diet is said to be effective for weight loss, but it may also provide other health benefits, such as improving cholesterol levels and blood pressure. Additionally, due to its reliance on proteins and healthy fats, many individuals find the Stillman Diet to be an enjoyable and sustainable way of eating.

What is the Stillman Diet and How Does it Work?

The Stillman Diet, lovingly referred to by some as the ‘Bacon and Eggs Diet’, is an incredibly simple eating plan created by Dr. Irwin Stillman in 1967. The diet is based on a high-protein, low-carbohydrate approach that emphasizes eating lean proteins, like eggs, poultry, and fish, as well as non-starchy vegetables and healthy fats.

But the real star of this diet is the bacon…and lots of it! The idea is to eat bacon and eggs for breakfast, lunch and dinner every day, with a few snacks in between. The high-protein, the low-carb approach helps your body burn fat for energy and is meant to promote weight loss.

The Stillman Diet may sound like a lot of bacon, but it’s actually a surprisingly effective way to lose weight and improve your overall health. It’s also been proven to reduce cholesterol and improve heart health.

So, if you’re looking for a simple, effective way to lose weight and improve your health, the Stillman Diet may be just what you’re looking for. Just remember: moderation is key. Enjoy your bacon and eggs in moderation, and you’ll be well on your way to a healthier you!

The Pros and Cons of the Stillman Diet

The Stillman Diet has been around for decades now, but is it really worth trying? Well, it’s time to look at the pros and cons of this popular diet to help you decide.


  • It’s simple and easy to follow.
  • It eliminates unhealthy processed foods.
  • It’s low in calories and carbs, so you’ll lose weight fast.
  • You don’t have to count calories or weigh your food.
  • You don’t have to starve yourself.


  • It’s really boring since you’re only allowed to eat protein and vegetables.
  • You may end up feeling really deprived and cranky.
  • You may experience constipation because of the low-fiber diet.
  • It can be expensive if you’re buying all of your food from the store.
  • You may experience vitamin deficiencies due to the lack of variety in your diet.

So, is the Stillman Diet worth it? The decision is ultimately up to you! If you don’t mind the monotony and deprivation, then go for it! But if you’d rather not go through the trouble of sticking to such a strict diet, then it might be better to find a more balanced approach to healthy eating.

Meal Planning on the Stillman Diet

If you’re one of the brave few who’ve decided to take on the Stillman Diet, you’re probably wondering how you’ll survive without bread, potatoes, sweets, and other delicious delights. But fear not! With a little planning and creativity, your meals can still be enjoyable—and you’ll still be able to stick to the diet.

First, let’s talk breakfast. This is the time to get creative and stock up on protein. Hard-boiled eggs are a great option, as well as lean proteins like chicken breast or turkey bacon. You can also try omelets with vegetables like spinach or mushrooms. Just remember to skip the cheese and other dairy products.

For lunch and dinner, you can experiment with different combinations of lean meats, vegetables, and healthy fats. Steak and a side of broccoli are always a classic. If you’re feeling adventurous, you can also try fish, like salmon or tilapia, with a side of asparagus or green beans. Add a little olive oil and you’ve got a delicious and nutritious meal.

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When it comes to snacks, you’ll want to get creative. Avoid bread and crackers, and reach for things like nuts, fruits, and vegetables instead. Paired with some hummus or nut butter, these can make for a great snack.

It may seem like the Stillman Diet is limiting, but with a little creativity and planning, you can still enjoy delicious and nutritious meals. So get cooking and enjoy the journey!

How to Stick to the Stillman Diet

Are you ready to take on the Stillman Diet? If you are, then you’re in for a real treat! The Stillman Diet is a high-protein, low-carb diet that was designed to help people lose weight quickly. But it’s not easy to stick to. Here are some tips to help you stay on track with the Stillman Diet:

  1. Make a plan. Before you begin the Stillman Diet, make sure you have a plan. Decide what meals you’re going to have and when you’re going to have them. This will help keep you from getting hungry and reaching for unhealthy snacks.
  2. Get creative with your meals. Eating the same thing every day can get boring. Try to mix it up by adding different proteins, vegetables, and other healthy foods to your meals.
  3. Prepare ahead of time. If you’re short on time, try to prepare your meals ahead of time. This will make it easier for you to stick to the Stillman Diet and get everything you need for your meals.
  4. Don’t forget about snacks. Snacking can help keep hunger at bay and prevent you from overeating at your next meal. Choose healthy snacks like nuts, fruits, and vegetables.
  5. Stay motivated. If you’re feeling down, find ways to keep yourself motivated. Read inspiring quotes, listen to music that pumps you up, or read stories of people who have successfully lost weight on the Stillman Diet.

Sticking to the Stillman Diet can be tough, but it’s definitely possible. With a bit of planning and creativity, you can stay on the Stillman Diet and achieve your weight loss goals. Good luck!

Eating Out on the Stillman Diet

The Stillman diet is a high-protein, low-carbohydrate diet designed to promote rapid weight loss, but that doesn’t mean you have to sacrifice dining out with your friends! With a few clever tips and tricks, you can still enjoy a night out on the town while sticking to your diet.

First, you’ll need to choose a restaurant that offers healthy options, preferably with lots of fresh vegetables and lean proteins like grilled chicken or fish. Don’t be afraid to ask for substitutions like steamed vegetables instead of french fries, and skip the sugary dressings and sauces in favor of a drizzle of olive oil and lemon juice.

Second, fill up on protein and vegetables before you even take a bite of your main course. Start with a side salad, or even a bowl of soup, and you’ll be less likely to overindulge when the entrees arrive.

Third, get creative with your order. Don’t be afraid to ask for double veggies and skip the carbs like potatoes and pasta. You can even order an omelet with extra egg whites and veggies instead of a traditional breakfast sandwich.

Finally, don’t forget to treat yourself every once in a while. You don’t have to give up all of your favorite foods while on the Stillman diet, so ask for a lighter version of your favorite meal and enjoy it in moderation.

So the next time you’re out with friends and you’re on the Stillman diet, don’t fear! With a few mindful choices, you can still have a delicious meal that fits in with your diet plan. Bon appetit!

Facts and Myths About the Stillman Diet

FACT: The Stillman Diet is a high-protein, low-carbohydrate diet that has been around since the 1960s.

MYTH: Eating only steak and eggs on the Stillman Diet will make you look like Arnold Schwarzenegger! While the Stillman Diet may help you lose weight, it’s important to remember that you still need to eat a balanced diet with a variety of food groups.

FACT: The Stillman Diet recommends avoiding sugar, bread, potatoes, rice, pasta, and other high-carbohydrate foods.

MYTH: You can still eat candy and cake on the Stillman Diet! Sorry, folks, but no matter how much you might want to, this diet does not allow for sugary treats.

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FACT: Eating six small meals per day is one of the key components of the Stillman Diet.

MYTH: You can only eat once a day on the Stillman Diet. While it may seem like you’re stuck with eating just one meal a day, the Stillman Diet actually encourages eating six small meals throughout the day.

The Benefits of Exercising While on the Stillman Diet

It’s no secret that a healthy diet and exercise go hand in hand. But, here’s a little secret that not many people know: exercising while on the Stillman Diet can be even more beneficial than normal. That’s right, all you Stillman-ers out there, you’re in for a real treat!

First off, exercising while on the Stillman Diet can help you burn calories faster. Since the diet is high in protein and low in carbohydrates, it can give you an energy boost that you won’t get with a more traditional diet. So, exercising while on the Stillman Diet can help you get the most out of your workout and get the results you want faster.

Exercising while on the Stillman Diet can also help you stay on track with your diet. Since the diet is so restrictive, it can be easy to stray from it. But, when you exercise, you’ll be focusing on your body and not on food. That means you won’t be tempted to break your diet and you’ll stay on track with your weight loss goals.

Lastly, exercising while on the Stillman Diet can help you keep your motivation up. When you exercise, your body releases endorphins, which can make you feel good and give you the motivation you need to stay on track. So, if you’re having trouble staying motivated on the Stillman Diet, exercising can help!

So, there you have it: three awesome benefits of exercising while on the Stillman Diet. So, what are you waiting for? Get out there and get moving!

The Role of Supplements While on the Stillman Diet

You’ve decided to follow the Stillman Diet – good for you! It’s an effective way to lose weight and get healthy, and we’re here to help you make the most of it. We know the Stillman Diet is strict – no carbs, no sugars, no dairy, and very few processed foods – but did you know that you can still get some of the essential nutrients and vitamins your body needs while on the diet? That’s right, you can – with the help of some supplements!

Let’s start with protein. Protein is one of the most important macronutrients for your body, and the Stillman Diet is low in this essential nutrient. That’s why protein supplements are so important. Protein powders, such as whey protein powder, are a great way to get your protein fixed without breaking the rules of the diet. Just add some to your smoothies or shakes for an added boost of protein.

Next, let’s talk about fiber. Fiber is important for your digestion, and it’s sadly lacking in the Stillman Diet. To make sure you’re getting enough fiber, try adding a fiber supplement to your diet. There are plenty of fiber supplements out there, from psyllium husk to inulin. Just make sure to read the label to make sure you’re getting the right kind of fiber for your needs.

Finally, let’s talk about vitamins and minerals. The Stillman Diet is low in many essential vitamins and minerals, such as calcium, iron, and zinc. To make sure you’re getting enough of these vitamins and minerals, try taking a multivitamin. Multivitamins are a great way to get the nutrients you need without having to worry about eating specific foods.

So there you have it – the role of supplements while on the Stillman Diet. Supplements are an easy way to make sure you’re getting the nutrients your body needs while still following the diet. So don’t be afraid to add some supplements to your diet – your body will thank you!

How to Adapt the Stillman Diet to Fit Your Lifestyle

Are you tired of your current diet, but don’t know what to do next? Look no further than the Stillman Diet! This low-carb, high-protein diet is designed to help you reach your ideal weight and maintain it. But it’s not for everyone. So how do you make the Stillman Diet fit your lifestyle? Here are some tips to help you get started:

  1. Get creative with your protein sources: If you’re following the Stillman Diet, you can still enjoy all the protein you love. Just switch things up a bit by using different sources, like fish, poultry, eggs, beans, and nuts. This will help you maintain your protein intake without getting bored.
  2. Don’t forget about veggies: The Stillman Diet doesn’t include many carbs, but that doesn’t mean you should forget about vegetables. As long as they’re low in carbs, you can still enjoy them in moderation.
  3. Make your meals fun: Eating the same meals day after day can be boring. So get creative! Try experimenting with different recipes or adding spices and herbs to make your meals more enjoyable.
  4. Exercise regularly: Exercise is an important part of any diet, and the Stillman Diet is no exception. So make sure to incorporate some form of exercise into your routine. This will help you burn calories and get your heart rate up.
  5. Listen to your body: The Stillman Diet is very strict, so it’s important to listen to your body and make adjustments if needed. If you’re feeling too weak or lightheaded, it might be time to add some carbs back into your diet.
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By following these tips, you can make the Stillman Diet fit your lifestyle and finally reach your goals. Good luck!

How to Overcome Common Challenges of the Stillman Diet

  1. Battle the Boredom: Planning ahead is key to success on the Stillman Diet. Meal prep can help you make sure you’re eating tasty, nutritious meals while still staying compliant. Prepare a variety of recipes with different ingredients so you don’t get sick of eating the same thing every day.
  1. Conquer Cravings: It’s normal to experience cravings when you start a new diet. To fight back, stock up on healthy snacks like hard-boiled eggs or celery sticks with almond butter. You can also try distracting yourself with activities like reading or going for a walk whenever a craving strikes.
  2. Outwit the Temptation: Eating out can be tricky when you’re on the Stillman Diet. Arm yourself with knowledge by researching the menu ahead of time. Try to look for meals with lean proteins and vegetables or order a salad with grilled chicken.
  3. Beat the Bloating: Drinking plenty of water is essential to keep your body hydrated and help flush out toxins. If you’re feeling bloated, increase your water intake and try incorporating natural diuretics like lemon water or dandelion tea into your diet.
  4. Outsmart the Plateau: If you’ve been following the Stillman Diet for weeks but not seeing results, it might be because your body has become accustomed to the same foods. Shake things up with different recipes or try adding in a few new ingredients to keep your body guessing.

Good luck on your journey to optimal health!


The Stillman Diet is an effective and sustainable way to lose weight. It is low in carbohydrates, high in protein, and limits calories, all of which can help people reach their weight loss goals. However, it is important to note that the Stillman Diet is not suitable for everyone, as it is not a balanced diet. Additionally, individuals should consult with their doctor before starting any new diet plan, as they may have special dietary needs or health considerations. In conclusion, the Stillman Diet has the potential to help many people lose weight, but it is important to consider individual needs and consult a doctor before starting this or any other diet plan.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

    [email protected] Hayward Sophie
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