Shibboleth Diet: Pros, Cons, Reviews, Cost, Food List, More Everyday Health MenuNewslettersSearch Diet & Nutrition What Is the Shibboleth Diet and Can It Help You Lose Weight By Jessica MigalaMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: September 20, 2022Medically ReviewedThe Shibboleth diet involves leaning on a community of other followers.Adobe StockThe Shibboleth diet is a self-proclaimed “weight loss and wellness phenomenon.” According to the company, the diet combines “tools, resources, support, and faith” to create something that guarantees results. It doesn’t recommend counting calories, but rather focuses on certain foods in specific combinations to control blood sugar. (Ultimately, though, if this diet is helping you make healthier food choices, you may eat fewer calories.) Experts aren’t so sure, and see many of the big promises of the program as red flags that the Shibboleth diet may be another fad. What Is the Shibboleth Diet It’s unclear exactly what the program entails, but it makes big promises: guaranteed weight loss and a new life. The company does not call itself a diet. Instead, the founders prefer that Shibboleth is considered a faith-based lifestyle. They even refer to the followers of the diet as a “family.” Travis Martin, an entrepreneur with no prior health experience, developed the Shibboleth diet in the 2010s. In a worksheet distributed to followers, he explains that he based this approach on the journey he went on after his doctor told him he needed to overhaul his lifestyle. Martin says that at age 29, he had the heart of a 60-year-old. According to MyShibboleth.com, he also had high blood pressure, acid reflux, high cholesterol, prediabetes, and depression. After turning to the Bible and his faith, he set out to change his lifestyle with a set of daily disciplines and ultimately lost 100 pounds in less than six months. According to Martin, he has maintained that loss for 15 years. In 2005, Martin began offering grocery tours, which ultimately led him to launch Thrive Weight Loss. He later left to form Shibboleth, a company he calls a “weight loss, lifestyle, and wellness ministry” that puts Christ first. Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet See all in Diet & Nutrition Is There Any Scientific Research on Shibboleth Though Shibboleth's creator says his plan is based on research and personal doctor advice, as well as his initial successful company, Thrive Weight Loss, there are no scientific studies on Shibboleth as a weight loss or health approach. Still, Martin says that the crux of the program is learning “how to combine everyday foods in such a way that you target and remove unwanted body fat easily and permanently.” The company says it has a “special way” of combining these foods that neutralizes blood sugar. One of its videos outlines the premise, which involves a special food pyramid (water is at the bottom, followed by lean protein and seafood) and making combinations from there. (There are many possible combinations, and it’s far too complex to go into all of them here.) A primary combination is a protein plus carbohydrate, though the exact guidelines are more nuanced. An example is steak and asparagus, or chicken breast, brown rice, and broccoli. This approach does have scientific backing: Including protein in your meal or snack will slow the body’s blood sugar response and slow digestion so you feel fuller longer, according to the Harvard T.H. Chan School of Public Health. More on Foods With Protein Healthy High-Protein Snacks to Power Your DayReach for one of these energizing bites when you hit an afternoon slump.…Learn More Pros of the Shibboleth DietOne plus is this plan encourages you to open up a doctor-patient conversation and talk to your healthcare team about starting Shibboleth. On the Shibboleth website you can find a “To My Doctor” letter, which you can show your doctor if you’re considering this eating plan, and which also provides a list of approved foods, so they can flag any that aren’t right for you. There’s also a space that tells them you’ll be advised to drink 60 to 128 ounces (oz) of water per day, so they can make adjustments if necessary, depending on your medication or health concerns. This amount of water is equivalent to 7.5 to 16 cups per day, which aligns with recommendations from the National Academies of Sciences, Engineering, Medicine (you can also use Everyday Health’s Hydration Calculator for a more personalized recommendation). What’s more, Shibboleth is big on community and support, which can play a vital role in your ability to maintain results. For example, a study in the Journal of Behavioral Medicine found that people who believed they were supported socially in a positive way ate better diets and fewer calories, which helped them be more successful in maintaining weight loss. Depending on your diet prior to Shibboleth, you may end up eating fewer calories as you welcome more fruit and vegetables and lean meats, and fewer highly processed foods (like chips and candy). These changes alone (which are not unique to Shibboleth, and are more in line with general healthy eating recommendations) can spur weight loss or protect against future unwanted weight gain. Indeed, a systematic review of 10 studies published in November 2018 in Nutrients found a positive relationship between increasing vegetable intake and weight loss or maintenance. Though the authors say that vegetables’ impact on weight loss is small, they say there’s no harm in eating more vegetables and there’s a distinct benefit — decreasing the risk of various diseases — so you can be confident in making this change. In addition, research, such as a study published July 2019 in Cell Metabolism, shows that consuming ultra-processed food contributes to higher body weight. The study, supported by the National Institutes of Health, put a small group of healthy adults on an ultra-processed or minimally processed diet for two weeks and then switched diets for the next two weeks. Meals on both diets were equal in calories, macronutrients (carbohydrates, fat, protein), sugar, sodium, and fiber, and people could eat as much as they wanted. Those who ate ultra-processed food consumed 500 calories more per day than those on the minimally processed diet and gained about two pounds in the two-week duration. If you are changing the types of foods that you eat and thus consuming fewer calories, calorie reduction can lead to weight loss no matter what foods you’re eating. Even better: Cutting calories may improve your health. According to another study, published in the Lancet Diabetes & Endocrinology in July 2019, participants who reduced their calorie intake by about 300 per day for two years reduced their LDL (“bad”) cholesterol, total cholesterol, and blood pressure by more than the control group. The calorie-reduction group also lost about 16.5 pounds more on average than the control group. Cons of Shibboleth Aside from potential calorie reduction, there is little evidence that Shibboleth is a science-based weight loss strategy. The language used on the website (formulations including “It’s Saturday, not Fatterday!” and “Gut Be Gone, Butt Be Gone”) is also worrisome, says Lauren Antonucci, RDN, who is based in New York City. It’s not just the fat-shaming speak (there are references to a “fat bus” across the site), but the weight loss aspect is marketed heavily, especially for something that doesn’t bill itself as a diet. “They make weight loss almost sound glamorous and easy. This capitalizes on the fact that people want to lose weight, and it’s frustrating to me as a dietitian,” says Antonucci. The showcasing of several dramatic before and after photos throughout the website is also demoralizing, she adds: “As soon as you see these, you feel that wherever you are right now, you’re not good enough. And that by following this diet, good things will happen to you when you reach that weight.” Finally, the Shibboleth program is full of faith-based references — for example, one FAQ on the program’s site states, “Our goal is to walk in the Spirit more and to feed the flesh less.” Participants who don’t follow this belief system may find the approach off-putting. Most Popular in Diet and Nutrition What Are the Best Low-Carb Fruits to Eat on a Keto Diet What Is the Endomorph Diet A Scientifically Proven Way to Lose 1 Pound of Weight 10 of the Top Food Sources of Zinc What Do Health Experts Think of Shibboleth Although the website is filled with before and after photos as well as happy testimonials from followers of Shibboleth, experts remain doubtful that this is more than a short-term diet. The New York City–based dietitian Courtney Darsa, RD, CDCES, says she’s skeptical about the weight loss language used by Shibboleth and its focus on obesity. “You can be healthy at any size. Using obesity dictates that someone has to lose weight,” she says. The Shibboleth website announces a goal, “that one day the Shibboleth Lifestyle components are taught to our school children … so they do not ever have to worry about being overweight in their lifetime!” But children should not be part of a weight loss discussion, Darsa says. “It’s not appropriate for a child to be put on a diet, let alone lose a significant amount of weight.” How Much Does It Cost to Join Shibboleth Shibboleth is a membership-based program that is currently being sold for a “limited time” lifetime membership of $49. If you sign up for the annual or lifetime membership, you’ll get additional features, like weight loss videos and meal plans, a virtual grocery store tour, online recipe library, restaurant guide, and exercise suggestions (though exercise is not required on Shibboleth). A Detailed Food List for the Shibboleth Diet Find out what foods you can eat and the foods you must avoid on this plan. What to Eat Below is a sampling of approved foods from Shibboleth’s “Getting Started Grocery List.” You’ll notice that it emphasizes fruits and vegetables, a variety of proteins and seafood, beans, whole grains, low-fat and fat-free foods, artificial sweeteners, and select brand-name foods. The following are broken down using Shibboleth’s food categories. ProteinsBoar’s Head, Dietz & Watson, and Jennie-O deli meatsChicken breastCrab legsWhole eggs and egg whitesLean ground turkey or beefOscar Mayer 98% fat-free wienersSalmonTuna in water CarbohydratesLeafy greensAsparagusBroccoliCabbageCeleryCornGritsLa Banderita Xtreme Wellness! high-fiber tortillasLong-grain brown riceNature’s Own Life double-fiber wheat breadOatmealWhite and sweet potatoesQuinoaSquashWhole-wheat pasta FruitMelonsApplesBerriesGrapefruitGrapesKiwiOrangesPrunes CondimentsAvocadoBrummel & Brown butterReduced-fat, light, or fat-free cheese or cream cheeseKroger Sloppy Joe MixMayonnaise (light, low-fat, or fat-free)Bragg Liquid Aminos soy sauceSalsaStubbs Original BBQ SauceSplendaCrystal Light “Freebies”Sugar-Free Jell-OSugar-free popsiclesSugar-free gumLemon and lime juice “Superfoods”Beans (black, red, kidney, garbanzo, soy, pinto)NutsPeanut ButterSpecial K Protein Plus CerealKay’s Natural Cereal Meal ReplacementsProtein barSyntha 6 protein shake2 cups Breyer’s Carb Smart ice cream Water Intake Recommendation Drink 60–128 oz of water per day. Foods to Avoid In general, avoid foods with a lot of added sugar, and full-fat versions of foods.Pickled beetsFrozen vegetables in butter or cheese sauceBananas, peaches, and pineappleMore than 2 cups of coffee dailyFull-fat cheeseWhite bread, pasta, or riceSweets not made with artificial sweeteners like SplendaFudgsicleAdded sugarChipsSoda More on Diet Plans Everything You Need to Know About MyPlate and Why It' s So Good for You Registered dietitians back this flexible, non-restrictive, nutritionally-balanced eating plan from the U.S. Department of Agriculture.…Learn More 7-Day Sample Menu for the Shibboleth DietMen and women are advised to eat three meals, one snack, and “freebies.” (Freebies are to satisfy your hunger when you get the munchies, but they shouldn’t be eaten liberally.) Women may want to drop the snack if they’re not losing weight, or add more snacks if they're participating in intense exercise. Below is an example of what you might eat, taken from the approved foods list and basic food combinations. Day 1 Breakfast Eggs-and-veggie scramble with fat-free cheese Lunch Salad topped with chicken and vinaigrette Snack Handful of nuts Dinner Fish cooked in MCT oil and broccoli with baked potato and butter Day 2 Breakfast Syntha-6 protein shake Lunch Shibboleth-approved pizza and side salad Snack Stick of low-fat string cheese and five whole-wheat Ritz crackers Dinner Steak and asparagus Day 3 Breakfast Mighty Muffin Lunch Grilled chicken nuggets with cauliflower tater tots Snack Cup of dry Special K Protein Plus cereal Dinner Chicken breast, brown rice, broccoli Day 4 Breakfast Chick-fil-A Egg White Grill Lunch Protein bar Snack Orville Redenbacher’s 100-Calorie Mini Size SmartPop! Popcorn Dinner Shibboleth-approved pasta with approved ground beef tomato sauce Day 5 Breakfast Protein bar Lunch Burger made with lean ground beef on a lite English muffin with fat-free cheese Snack Snack can of tuna with five whole-wheat Ritz crackers Dinner Shrimp and bok choy Day 6 Breakfast Egg on English muffin with fat-free cheese Lunch Approved hot dog fried in MCT oil and wrapped in an approved tortilla Snack Raw veggies with 1 tablespoon (tbsp) of fat-free cream cheese Dinner Barbecue chicken and green beans Day 7 Breakfast Oatmeal Lunch Shibboleth-approved whole-wheat bread with deli ham and fat-free cheese Snack Raw veggies with 1 tbsp Athenos hummus Dinner Burrito with lean ground beef and veggies, in an approved tortilla with salsa A Final Word on the Shibboleth Diet The Shibboleth program is a popular diet that outlines food groups to eat from and provides community support. If you can follow the rules, you may indeed cut calories from your diet and lose weight. But the hefty weight loss promises are not backed up by science, and dietitians don’t love the fat-shaming language that’s prominent across the site. Editorial Sources and Fact-Checking About. MyShibboleth.com.FAQs. MyShibboleth.com.To My Doctor. MyShibboleth.com.Shibboleth Basic Training. MyShibboleth.com.Shibboleth Simplified Plan and Grocery List. My Shibboleth.com. September 25, 2018.Protein, Carbs, and Weight Loss. Harvard T.H. Chan School of Public Health. February 14, 2014.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies of Sciences, Engineering, Medicine. 2005.Nour M, Lutze SA, Grech A, Allman-Farinelli. The Relationship Between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. November 2, 2018.Hall KD, Ayuketah A, Brychta R, et a. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. May 16, 2019.Karfopoulou E, Anastasiou CA, Avgeraki E, et al. The Role of Social Support in Weight Loss Maintenance: Results From the MedWeight Study. Journal of Behavioral Medicine. June 2016.Kraus WE, Bhapkar M, Huffman KM, et al. 2 Years of Calorie Restriction and Cardiometabolic Risk (CALERIE): Exploratory Outcomes of a Multicentre, Phase 2, Randomised Controlled Trial. Lancet Diabetes & Endocrinology. July 11, 2019.Membership. MyShibboleth.com.Welcome Kit and Guidelines. MyShibboleth.com. 2018.Travis’ Corner. MyShibboleth.com.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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