The Instinct Diet was created by Susan Roberts and is based on the concept that all people are born with five built-in food instincts. If you understand and control these instincts, according to Roberts, then you could lose up to 15 lbs. in eight weeks. This weight loss is achieved through lifestyle changes that will allow dieters to be satisfied with less food. It will also give them the ability to reduce cravings. This diet has three stages. The first stage calls for a low calorie diet for two weeks that is extremely restrictive on food options. The second stage, which lasts for six weeks, is similar to the first stage in calories but allows for additional food choices. The final stage is considered long-term maintenance. This research-based diet provides a meal plan that is designed to keep hunger at bay while still promoting good taste and satisfaction. Below are numerous snack choices for individuals who are on the Instinct Diet.
Snack #1
- 1 medium apple
- 14 peanuts
Snack #2
- Diet hot chocolate prepared with water
Snack #3
- 1 wedge of Laughing Cow cheese
- 3 celery sticks
Snack #4
- ½ cup baby carrots
- 1 tbsp ranch dressing
Snack #5
- 2/3 cup raspberries
- 2 tbsp light whipped cream
Snack #6
- 1 cup steamed green vegetables
- ½ tsp butter or sour cream
- Fresh lemon juice to taste
Snack #7
- ½ cup cooked 100% whole wheat pasta
Snack #8
- 1 pear
- 4 walnut halves
Snack #9
- 2 reduced fat or fat free cheese sticks
Snack #10
- 1 orange
- 8 cashews
Snack #11
- ½ cup low-fat or fat-free cottage cheese
- 2 celery sticks
Snack #12
- 1 pear
- 1 tsp warm caramel sauce
Snack #13
- 1 reduced fat or fat free cheese stick
- 2 celery sticks
Snack #14
- 6 oz sugar-free, low-fat yogurt, any flavor
- 4 pecan halves
Snack # 15
- 1 cup cucumber slices
- 1 tbsp low calorie creamy dressing or vinaigrette
Snack #16
- ½ cup low fat or fat free cottage cheese
- 1/3 diced red bell pepper
Snack #17
- 1 cup fresh mango slices
Snack #18
- 1 small high-protein, high-fiber snack bar (should have between 80 to 100 calories)
- 1 plum
Snack #19
- 1 cup grapes
- 8 cashews
Snack #20
- 1 low-fat or fat-free cheese stick
- ½ cup baby carrots
Snack #21
- 1 small high-protein, high-fiber snack bar (should have between 80 to 100 calories)
- 1/3 sliced red bell pepper
Snack #22
- 1 apple
- 3 dried black mission figs
Snack #23
- 6 oz sugar-free, low-fat or fat-free yogurt, any flavor
- 1 tsp dried fruit
Snack #24
- 1 cup sugar-free (or no sugar added) fresh fruit salad
Snack #25
- ¼ cup high-fiber cereal
- 2 tbsp dry roasted peanuts
Snack #26
- ¼ cup high-fiber cereal
- 1 tbsp raisins
- 2 tsp sunflower seeds
- 2 pecan halves, chopped
Snack #27
- ¼ cup high-fiber cereal
- 1 square bittersweet chocolate
- 4 pecan halves, chopped
