The Schwarzbein Principle was initially written as a dietary plan to improve the wellbeing of sufferers of Type II Diabetes, however has been widely accepted as a way to both lose weight, and improve general wellbeing. The diet focuses on connecting dietary carbohydrates and insulin levels, and in reaching a balance between these two, users can increase their metabolism and lose weight in a fashion that is healthy and doesn’t leave the individual feeling starved.
The diet is separated into two stages. In the first stage, the user is encouraged to detox, and adopt a high protein, low carbohydrate diet, not too dissimilar to the Atkins diet. They are encouraged to give up caffeine, alcohol and artificial sweeteners, and temporarily omit carbohydrates from their diet. Particular recommended foods at this stage are meat, seafood and eggs. Butter, cream and non-starchy vegetables are also encouraged.
In the second stage of the diet, known as the maintenance stage, the user’s diet becomes more varied to include more fruit, low-fat dairy products and wholegrain. The user is encouraged to gradually add carbohydrates to their diet and monitor their weight, in order to discover the right amount that they should be eating. In this way, the Schwarzbein diet is different to the Atkins diet, in that it encourages users not to omit carbohydrates from their daily diet, especially those who are more physically active in their day-to-day life.
Aerobic exercise is strongly encouraged, as well as resistance training, as a means of increasing the body’s metabolism, and can also promote faster weight loss. Dr Diana Schwarzbein, an endocrinologist who wrote the programme additionally supports the use of nutritional supplements in modification, however these can be expensive, and should not be viewed as an alternative to eating a meal.
The Schwarzbein Principle has been praised as a useful, stable diet, particularly for those with diabetes, insulin resistance and/or hormonal imbalance. It encourages individuals to eat healthy, staple meals and is thought of as much as a lifestyle approach as a diet.
This dietary programme has been generally well received, however has been critiqued for causing its users very slow progress, before weight loss occurs, meaning that many have switched to alternative dietary plans. Dr Schwarzbein however argues that slow progress is typical of any sudden dietary change to improve the user’s health, but that as the metabolic equilibrium improves, the user will both lose weight and improve their health.
