What Foods Are Allowed on the Dr Stillman Diet?

Developed by Dr. Irwin Maxwell Stillman in the late 1960s, the Stillman diet was one of the earliest high-protein, low-carbohydrate plans. The core principle of the diet is to consume unlimited quantities of specific high-protein foods while restricting carbohydrates and fats to promote rapid weight loss.

Quick Summary

The Dr Stillman diet permits unlimited consumption of lean protein sources like meat, fish, and eggs, along with some low-fat dairy. It strictly limits carbohydrates and fats to induce rapid weight loss. Dieters are also required to drink significant amounts of water daily.

Key Points

• Lean Protein: Unlimited consumption of lean meats, fish, seafood, and eggs is the central focus of the diet.

• Strictly Low Carb: The diet prohibits almost all carbohydrates, including bread, pasta, sugar, fruits, and starchy vegetables.

• Very Low Fat: Fats and oils are strictly forbidden, with cooking limited to fat-free methods like broiling or boiling.

• High Water Intake: Dieters must drink at least eight glasses of water daily to flush the system and help with satiety.

• Unsustainable: Medical experts criticize the diet as unbalanced and unsustainable for long-term weight management due to its restrictive nature and nutritional risks.

The Dr. Stillman diet, an early predecessor to many modern low-carb plans, is built on a few core principles: high protein intake, low carbohydrate consumption, and minimal fat. This combination is intended to induce a state of ketosis, where the body burns fat for fuel, and to suppress appetite. Success hinges on strict adherence to a very limited list of allowed foods and a rigorous avoidance of restricted items.

Allowed foods on the Dr Stillman diet

The list of approved foods is highly restrictive and focuses almost entirely on lean protein sources and water. Dieters are encouraged to eat six small meals throughout the day rather than three large ones to help manage hunger.

Protein sources

• Lean Meats: This includes all lean meat with all visible fat trimmed off. Acceptable choices are lean beef, veal, and lamb.
• Poultry: Skinless chicken and turkey breast are central to the diet. The skin must be removed to minimize fat intake.
• Fish and Seafood: Lean fish, such as cod, haddock, and perch, are permitted. Most types of seafood are also allowed.
• Eggs: Eggs, preferably hard-boiled, are an approved food. No fat, such as butter or oil, can be used in their preparation.
• Low-Fat Dairy: Non-fat cottage cheese is specifically allowed, along with some other types of low-fat cheese.

Beverages

• Water: Drinking at least eight tall glasses of water a day is mandatory to help flush the system and promote satiety. This requirement gave the diet its nickname, the "Water Diet".
• Tea and Coffee: Both are permitted, but without any cream, milk, or sugar.
• Diet Soft Drinks: Zero-calorie beverages are allowed.

Seasonings

• Herbs and Spices: Flavor can be added using herbs, spices, salt, and pepper.
• Condiments: A small selection of low-calorie sauces like tabasco, ketchup, or horseradish is allowed sparingly. Mayonnaise and salad dressings are strictly forbidden.

Restricted and prohibited foods

The Stillman diet is defined by what it prohibits, which includes nearly all sources of carbohydrates and fats.

Carbohydrates

• Grains: All bread, pasta, rice, and cereal are strictly forbidden.
• Fruits: Fruits are generally off-limits due to their carbohydrate and sugar content.
• Sugar: Added sugars and desserts are prohibited.
• Starchy Vegetables: Vegetables like potatoes, carrots, and peas are not allowed in the initial, stricter phase.

Fats

• Oils and Butter: All cooking oils, butter, and dressings are forbidden. Cooking methods are limited to baking, broiling, or boiling.
• Fatty Foods: Fried foods and fatty cuts of meat are prohibited.

Other restrictions

• Alcohol: Alcoholic beverages are not permitted.
• Most Dairy: Only non-fat cottage cheese is consistently allowed; other dairy products are typically restricted.

A comparison of the Stillman diet with other popular low-carb diets

Feature	Dr Stillman Diet	Atkins Diet	Keto Diet
Carbohydrate Restriction	Very low, especially in the initial phase.	Phases through strict restriction and gradual reintroduction.	Very low, aiming for ketosis for sustained fat burning.
Fat Intake	Very low; fats and oils are strictly avoided.	High; encourages healthy fats for energy.	High; fat is the primary energy source.
Protein Intake	High; unlimited consumption of approved lean proteins.	High; balanced with fats and low carbs.	Moderate to high, but not the primary macronutrient.
Cooking Methods	Broiling, baking, or boiling only.	Allows various methods, including cooking with oils.	Encourages cooking with healthy fats and oils.
Typical Duration	Short-term, designed for rapid initial weight loss.	Long-term, phased approach to weight management.	Sustainable long-term for some, with nutritional adjustments.

Health considerations and risks

The Dr. Stillman diet, while promising quick results, has faced significant criticism from medical experts for its highly restrictive nature and potential health risks. The severe limitations can lead to nutritional deficiencies, lack of fiber, and an increased risk of elevated serum cholesterol due to the heavy reliance on animal protein. The diet's short-term focus also makes it unsustainable for long-term weight management, often leading to rebound weight gain. For these reasons, medical supervision is strongly advised for anyone considering this plan.

Conclusion

The Dr Stillman diet is a high-protein, low-fat, and low-carbohydrate eating plan that emphasizes rapid weight loss through strict dietary restrictions. The list of allowed foods is limited primarily to lean meats, poultry, fish, eggs, and non-fat cottage cheese, with a strong emphasis on water intake. While followers may experience quick initial weight loss, the diet's restrictive nature and exclusion of entire food groups raise concerns about nutritional deficiencies and long-term sustainability. It is widely regarded by health professionals as a fad diet and is not recommended as a long-term nutritional strategy. Always consult with a healthcare provider before beginning such a restrictive regimen.

American Society for Metabolic and Bariatric Surgery (ASMBS)

Frequently Asked Questions

Can you eat unlimited lean meat on the Dr Stillman diet?

Yes, the Dr Stillman diet allows for the unlimited consumption of approved lean proteins, including lean meats, chicken, and fish, as long as all fat is trimmed and skin is removed.

Are vegetables allowed on the Stillman diet?

In the initial, stricter phase of the diet, most vegetables are not allowed. Some sources indicate non-starchy vegetables like lettuce and spinach may be permitted in a transition phase.

Can I have fruit on the Dr Stillman diet?

No, fruit is strictly forbidden on the Dr Stillman diet due to its carbohydrate and sugar content.

Is the Stillman diet a low-fat diet?

Yes, unlike other low-carb diets like Atkins, the Stillman diet is also a very low-fat diet. It prohibits the use of oils, butter, and dressings.

What kind of dairy products are allowed on the Stillman diet?

Only specific low-fat dairy products, primarily non-fat cottage cheese, are permitted on the Stillman diet. Most other dairy is restricted.

How much water do you have to drink on the Stillman diet?

Dieters are required to drink a minimum of eight tall glasses of water per day while following the Stillman diet.

Is the Dr Stillman diet healthy long-term?

No, the Stillman diet is not considered healthy for the long term. Its restrictive nature and lack of essential nutrients from fruits, vegetables, and whole grains make it unsustainable and potentially harmful.