The GreySheet diet is a structured eating plan that was initially distributed to members of Overeaters Anonymous (OA), a 12-step program designed to help individuals struggling with eating disorders, such as binge eating and food addiction. While Overeaters Anonymous no longer endorses the GreySheet diet, it continues to be followed by other organizations, including GreySheeters Anonymous.
Origins and History
In May 1966, Overeaters Anonymous approved a pamphlet entitled "To the Newcomer" that suggested "three moderate meals a day with nothing in-between" and "avoidance of all individual binge foods." While OA did not endorse any specific eating plan, some members lobbied for more stringent diets.
In the late 1960s, the Gold and Green Sheets were replaced by a new plan printed on grey paper, which was the cheapest color to print on at the time. The Grey Sheet became a popular and controversial food plan within Overeaters Anonymous. The plan called for complete abstinence from man-made sugars and starches and from any foods with more than a 10-percent carbohydrate content.
In 1977, Overeaters Anonymous dismissed all of the plans that had been distributed years earlier and released a blue sheet called "Suggested Abstinence Guide for Losing Weight." Despite this change, many members were unhappy, and with each successive change in food plan, Overeaters Anonymous lost members to splinter groups.
Even today, almost 30 years after the Grey Sheet was replaced, a number of groups still exist that are now non-affiliated with O.A. and base themselves on the Grey Sheet. One such group is "Food Addicts Anonymous," which requires that its members abstain from eating sugar, flour, and wheat. Another group, called GreySheeters Anonymous, has meetings in locations as far-reaching as London and Tel Aviv and religiously follow the O.A. Grey Sheet from 1972.
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By 1978, O.A. was starting to realize that the constant changes in food plans and lack of flexibility were costing it members. In 1979 the group released a book called The Dignity of Choice that was intended to bring the splinter groups back to the fold by including eight different food plans.
In 1986, Overeaters Anonymous stopped printing the book and requested that all groups return their unsold copies to the group's headquarters. Around this time, O.A.'s attorney also began sending cease and desist notices to groups that were distributing non-approved food plans using quotations from O.A. literature or printing the text of the 12 steps, primarily in reference to the "Grey Sheet."
Core Principles of the GreySheet Diet
The GreySheet diet is based on the belief that for carbohydrate-sensitive people, man-made sugars and starches create a craving for more of the same. Therefore, these foods cannot be eaten at all! The diet emphasizes eating foods that are high in protein and low in carbohydrates, eliminating all sugar and sugary desserts (such as cake or candy), alcoholic drinks, and grain products such as bread, cereal, and noodles.
The diet requires weighing and measuring the amount of food you eat at each meal. The original plan notes that calorie intake per day is less than 2,000 calories.
Key Components of the Diet:
- Three Meals a Day: The diet involves eating three meals a day with no snacks in between, with the only things permitted between meals including diet soda, tea, and black coffee.
- No Snacking: The diet does not allow for any food between meals. However, you can drink black coffee, tea, or water.
- Emphasis on Protein and Vegetables: The GreySheet diet plan stresses lean proteins over carbohydrates.
- Elimination of Sugar and Starches: The plan calls for complete abstinence from man-made sugars and starches and from any foods with more than a 10-percent carbohydrate content.
- Vitamin Supplements: The plan does recommend vitamin supplements, especially ones containing calcium, vitamin E, and the B vitamins.
Sample Meal Plan:
A typical day on the original GreySheet diet might look like this:
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- Breakfast: A serving of protein and a serving of fruit. This might be two boiled eggs or 1 cup of plain, unsweetened yogurt, and 1 cup of strawberries.
- Lunch: One serving of protein and one serving of a vegetable, along with a small salad consisting of salad greens with no dressing or three raw vegetables. Four ounces (oz) of grilled chicken, 1 cup of cooked broccoli, and romaine lettuce would be suitable.
- Dinner: Another protein and vegetable, along with a full salad, such as 2 cups of lettuce or vegetables with 2 tablespoons (tbsp) of dressing. Four oz of beef or fish, 2 oz of cheese, or 8 oz of milk also counts as one protein serving.
Foods to Include:
The GreySheet diet plan stresses lean proteins over carbohydrates. Better proteins to include in any dietary plan include:
- Poultry, such as chicken or turkey
- Nuts and seeds
- Legumes and beans
- Seafood, like salmon or shrimp
- Eggs
- Lean cuts of meat
Foods to Avoid:
You should avoid sugary drinks, desserts, and other high-carb foods. The recommendations regarding limiting sugars mostly align with the Dietary Guidelines for Americans, which stresses avoiding or limiting foods like:
- Sugary drinks and desserts
- Foods that are high in saturated fat
- High-sodium foods
- Alcoholic beverages
Potential Benefits
While there is a lack of research into the GreySheet diet, it is believed to help with food addiction and similar eating disorders. In theory, if you follow the GreySheet diet’s guidelines, you will likely lose weight, especially if your regular diet includes a large amount of refined carbohydrates, added sugar, processed or fast foods, and alcohol.
You may find that the program’s precise rules and portion sizes make it easier to follow than other diets that require counting calories, fat grams, or points. The diet’s emphasis on fresh produce and lean protein can increase your intake of fiber and certain essential vitamins and minerals, while decreasing your consumption of saturated fat, trans fats, and sodium.
Another potential benefit is that to access the dietary plan, you’ll need to work with a sponsor. These people act as coaches to help you reach your goals, keep you motivated, and help provide some support.
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Potential Risks and Drawbacks
The GreySheet diet is not for everyone, and it may not work as a weight loss diet. It was designed to help with eating disorders like food addiction. Some reasons it may not work well for you include:
- Regimented Control: Not everyone responds well to regimented control over food intake. This diet requires measuring your portions at every meal, with no snacks between meals.
- Lack of Clinical Evidence: Like many dietary plans, the GreySheet diet has very limited to no studies or evidence to back up its effectiveness.
- Restrictive: The GreySheet diet does not align with the U.S. Department of Agriculture’s (USDA) recommendation to eat plenty of whole-grain foods like brown rice, whole-wheat bread, oatmeal, or whole-grain pasta each day. And it may increase the risk of nutrient deficiencies, particularly of B vitamins and minerals like magnesium and selenium.
- Limited Lifestyle Support: While the diet addresses food intake, it does not encourage other lifestyle changes (like regular exercise) that can have a significant impact on long-term, sustainable weight loss. If you follow the GreySheet diet and then return to your previous eating habits, you may regain any of the weight you lost.
Is the GreySheet Diet Right for You?
You should talk with a doctor or a registered dietitian before you try the GreySheet diet or any other fad diet. There is limited evidence suggesting this diet’s safety or success for the average person.
What’s more, talk therapy (such as cognitive-behavioral therapy) is typically recommended for people struggling with eating disorders, so that they can address the underlying causes and triggers. Antidepressants and other medications may also be used as part of a treatment plan.
If you feel like you may be living with an eating disorder, talk with a doctor. They can help identify and treat food-related conditions or help connect you with therapists who specialize in these disorders.