Thermogenic diet

Garlic, apple cider vinegar and parsley are some of the foods that speed up weight loss.

Thermogenic diet devised by Cathi Graham is based on the restricted intake of carbohydrates, while emphasizing intake of foods with low glycemic index and foods with a thermogenic effect. Following the principle of this diet, Cathi lost 84 kg within 18 months and successfully maintained her reduced body weight

Thermogenic diet was created by Cathi Graham due to her own weight problems. Following the principles of this diet, which she later described in her book ‘The Fresh Start Thermogenic Diet “, she lost 84 kg within 18 months, after which she has successfully managed to keep the weight off.

Thermogenic diet promotes thermogenesis, or heat production through the process of digestion. It is believed that less fat is stored if the metabolism is directed towards heat production.

Thermogenic diet is based on the restricted intake of carbohydrates, while emphasizing intake of foods with low glycemic index and foods with a thermogenic effect. It also emphasizes the importance of the proper function of the digestive system in order to achieve the desired weight, which can be facilitated by avoiding foods with high glycemic index and taking digestive enzymes in the form of supplements.


Special menus for Apples and Pears

Proponents of these diets can choose between two options having to do with carbohydrate intake, and they should select them on the basis of their body shape.

If you are an Apple (the author used the name”Peach”) , you collect fat around the waist, and you are recommended to follow ‘’Carbo Cleanout Plan’’.

People who are classified as Pears accumulate fat primarily in the hips, and they are advised to follow the ‘’Glycemic Plan’’.

Diet plan

‘’Carbo Cleanout Plan’’ allows an unlimited intake of vegetables, but limits carbohydrate intake to two meals a day and they should be whole grain. You should not eat more than two fruits a day. Fish, lean beef and poultry meat are recommended as a source of proteins. The daily menu should contain three main meals, one snack and one dessert.

‘’Glycemic plan” allows higher carbohydrate intake in relation to the ‘’Carbo Cleanout Plan’’, but it also recommends whole grain products, while you should avoid refined products and those of white flour. The intake of fruits, vegetables and lean meat is encouraged, while it is necessary to significantly limit red meat. This diet plan consists of three meals a day and one dessert, and you are encouraged to eat an appetizer 15 minutes before lunch and dinner.

Although both methods allow for one dessert a day, alcohol is not permitted for at least the first few weeks of the plan. You should continue to follow this diet plan after reaching the desired weight, but gradually increase amounts of food. The author encourages continuous engagement in physical activity, 30 to 40 minutes, five to six times a week.

Foods that should form the basis of nutrition are avocados, beans, berries, condiments (especially hot and spicy), low-fat dairy products, eggs, fish (especially salmon and tuna), fruit (especially citrus), lean meat, nuts, oils (olive and canola), brown rice and other whole grains, shellfish, vegetables, water.

Foods that can be consumed as snack include cheese, chicken and turkey deli, dips (hummus, tahini, salsa, guacamole), hard boiled eggs, fresh fruit, low fat ice cream, sugar free pudding and jello, milk and milk alternatives, seeds and nuts (raw, without added salt), protein shakes, fresh or cooked vegetables, low fat yogurt.

The author recommends garlic, chili, apple cider vinegar, celery, cinnamon, mustard, parsley, ginger, turmeric, salmon, tuna and green tea as thermogenic foods.

Disadvantages of thermogenic diet

The biggest drawback of this diet is a restricted intake of carbohydrates, reducing the share of grains which form the basis of a balanced diet. This is especially emphasized in the ‘’Carbo Cleanout Plan’’.

Long-term restriction of grains deprives the body of its dietary fibers which provide a favorable effect on digestion, and can also cause a lack of certain B vitamins.

Sample diet plan


  • Scrambled egg whites
  • Spicy salsa
  • 1 peach
  • 1 cup of green tea

Morning Snack

  • Almonds


  • Mixed raw vegetable salad with feta cheese and olives

Afternoon Snack

  • Raw celery, carrots and red peppers
  • Hummus


  • Grilled salmon
  • Steamed asparagus
  • Green salad with olive oil and aceto balsamico dressing

Evening Snack

  • Low fat yogurt with berries

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