The Schwarzbein Principle Diet

The Schwarzbein Principle was created by Dr. Diana Schwarzbein. Dr. Schwarzbein is an endocrinologist who based her diet on the successes and failures experienced by her diabetic patients. According to Dr. Schwarzbein, this diet will help individuals lose body fat, improve their metabolism, reverse metabolic aging, end addictions and food cravings, cure depression and prevent several medical conditions.

The Premise

After following Type II diabetic patients for several years who were following a low fat, high carbohydrate diet, Dr. Schwarzbein determined that this particular diet was causing numerous medical problems, including weight gain. The low fat, high carbohydrate diet caused prolonged high insulin levels in many patients. These high insulin levels were causing excessive weight gain and other chronic health conditions.

According to Dr. Schwarzbein, a low fat diet makes you fat. Your body burns body fat when you eat healthy fats. Additionally, healthy fats are essential for a healthy body because they aid reproduction and regeneration of healthy tissues and cells.

The Diet

When following the Schwarzbein Principle, individuals will focus on lowering their insulin levels by exercising, eating good oils and fats, and eating fibrous vegetables. There are five essential aspects of this diet, which include nutrition, stress management, exercise, eliminating stimulants and other drugs, and hormone replacement therapy.

For the most part, this is a high protein, low carbohydrate diet. An average day on the Schwarzbein Principle has individuals eating breakfast, a morning snack, lunch, an afternoon snack and dinner. The meal plans on this diet promote foods like spinach and cheese omelets, fresh fruit, dried fruit, deli meat, cheese, lean proteins such as tuna or flank steak, avocados, nut butters and heart healthy olive oil.


Dr. Schwarzbein states that exercise is a vital component to preventing insulin resistance, increasing metabolism levels and maintaining a healthy body weight. The exercise aspect of the Schwarzbein Principle recommends that you start exercising slowly and build up tolerance and endurance. Dieters should complete exercises that they enjoy. Dr. Schwarzbein recommends completing 30 to 45 minutes of moderate activity most days.

What to Get Excited About

The Schwarzbein Principle provides dieters with a meal and fitness plan that is based on medical research by the author. While Dr. Schwarzbein aims to prevent dieters from acquiring Type II Diabetes, a major beneficial side effect of their lifestyle changes is weight loss.

This diet is even more helpful for individuals who are insulin resistant or have hormonal imbalances, especially women.

Things to Consider

The Schwarzbein Principle is not a fast weight-loss diet. Any weight loss will be gradual. Dr. Schwarzbein warns that you must first ‘heal’ your body by following her lifestyle plan before you will experience any permanent weight loss.


The Schwarzbein Principle is the same as many other low carbohydrate diets on the market, stressing lean proteins, fats and limiting carbohydrates. The main difference of this diet is the diabetic and hormonal aspect. If you suffer from either of these conditions, then you may want to consider following the Schwarzbein Principle.


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