The Shangri-La Diet, popularized by psychologist Seth Roberts, proposes a unique approach to weight loss that challenges conventional dieting methods. This review aims to provide a comprehensive overview of the diet, its underlying principles, potential benefits, and drawbacks, drawing upon available information and user experiences.
Introduction to the Shangri-La Diet
The Shangri-La Diet, detailed in Seth Roberts' book, presents a "no hunger, eat anything" weight-loss plan. Roberts, a psychology professor, posits that the body has an adjustable "set point" for weight, which the brain strives to maintain. According to Roberts, eating certain foods can raise or lower this set point. The diet suggests that consuming 100-400 calories per day of flavorless food between normal meals can lower the body's set point, leading to weight loss.
Core Principles and Theory
The diet's core theory revolves around the idea that the association between flavor and calories plays a crucial role in regulating appetite and body weight. Roberts theorized that strongly flavored foods with a high-calorie content increase the body's weight set point. Conversely, consuming flavorless calories, such as extra-light olive oil or sugar water, can lower the set point, leading to reduced appetite and subsequent weight loss.
Roberts drew inspiration from observing individuals unfamiliar with common soft drinks, noting their initial aversion to the taste. He speculated that experiencing unfamiliar flavors in Paris contributed to a loss of appetite. This led him to conclude that there is a deep association of familiar "flavorful" flavors with the regulation of body weight and that what a person eats can alter the setpoint. The more familiar and "flavorful" the food, the greater the effect on the body's setpoint or self-regulating system. So, accordingly, eating flavorful junkfood that is very high in flavor will increase the setpoint while taking 100-400 "flavorless" calories per day between meals will reduce the body's setpoint.
Dietary Guidelines
The Shangri-La Diet involves consuming 100-400 calories of flavorless food between meals. The recommended options include extra-light olive oil, canola oil, or unflavored sugar water. These flavorless calories should be consumed in a "flavorless window," at least one hour after and one hour before consuming any flavored foods.
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Roberts' plan includes these four rules:
- Take 200 to 500 calories of oil daily.
- Take the oil at least an hour away from eating food or tasting any flavors.
- If the oil upsets your stomach, start small and work up.
- If you haven’t lost weight after a month, increase your daily dose of oil by 1 tablespoon.
Potential Benefits
Some individuals following the Shangri-La Diet have reported experiencing reduced appetite and cravings. The diet's flexibility, allowing individuals to eat whatever they desire, can be appealing to those who struggle with restrictive diets. Some users have found it easy to incorporate into their lifestyles. The diet may also help individuals become more aware of their hunger and fullness cues. For example, one person found that they feel full so quickly and can restrict cheating to small amounts.
One reviewer noted that it fundamentally changed how they feel about diet and nutrition and that it is a fantastic way to help transition someone to a more sustainable diet.
Criticisms and Concerns
The Shangri-La Diet has faced criticism for its reliance on self-experimentation and limited scientific evidence. The theory behind the diet has been described as pseudo-scientific nonsense. Some reviewers found the book repetitive and full of redundant points.
Lack of Scientific Validation
The diet's reliance on anecdotal evidence and testimonials raises concerns about its generalizability and effectiveness for the broader population. The author's evidence that these results translate more broadly across the human populace is even less convincing. The descriptive chapters of this slim book are interspersed with such 'user testimonials'; these sections seemed like redundant filler, and were mostly anecdotal.
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Questionable Dietary Advice
Some experts caution against the diet's recommendation of consuming large amounts of oil, as it adds calories that most people don't need. The diet also doesn't address the nutritional issues you face when managing certain conditions, like sodium for blood pressure or carbohydrates for diabetes.
Overemphasis on Flavor
The diet's central premise, that avoiding flavor is key to weight loss, has been questioned. People in the Mediterranean eat very rich, flavorful foods but are not fat.
Potential for Misinterpretation
The diet's claim that "eating more food will cause you to lose weight" can be misleading. What Roberts technically means is that eating more calories without flavor will reduce your appetite, allowing you to eat less overall.
Personal Experiences and Anecdotes
Personal experiences with the Shangri-La Diet vary widely. Some individuals have reported positive outcomes, such as weight loss and reduced cravings, while others have found it ineffective or difficult to adhere to.
One person, who weighed 239 pounds, started the diet and noticed a significant change already. They didn't need as much to stay awake and be mentally productive. They also found that they were eating more fruit. Another person reported losing 20 pounds on the Atkins diet and using light olive oil to stop the weight gain.
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However, some individuals have had negative experiences. One person tried ingesting flax oil for a couple of days, and their appetite went to zero immediately, but they developed an overwhelming dislike for the taste of flax. Another person tried the method, but it didn't decrease their appetite, reset their metabolism, or work for them, so they stopped.
The Author's Death and Controversial Beliefs
Seth Roberts, the author of the Shangri-La Diet, died of a heart attack at the age of 61. Ironically, he had recently blogged about eating a half stick (60 g) of butter daily to improve his brain speed. He believed that his experimental data was more persuasive than epidemiology, with its many questionable assumptions. This is obviously not safe dietary advice.
Alternative Perspectives
Some reviewers recommend alternative approaches to weight loss that are grounded in science and long-term studies, such as Dr. Fuhrman's "Eat to Live" plan. Others suggest exploring the social implications of removing the need to eat from your lifestyle, as eating is a highly social activity.