The Five Day Miracle Diet. Fact or Fiction?

As part of a continuing series, we will be reviewing many of the most popular fad diets being market to the general public. In this article, I am going to focus on “The Five Day Miracle Diet”. The author of this New York Times best selling book, is Adele Puhn. Puhn holds a masters of science degree in medical biology, and a certificate in clinical nutrition. The primary theory surrounding her approach to weight loss is to establish and maintain stable blood sugar levels. Eliminating significant fluctuations in blood sugar levels, will ultimately lead to weight loss by increasing energy and suppressing food cravings.

The entire diet scheme is primarily based on two things, the types of food we eat and the time of day in which we eat them. These two variables are the main contributing factors which create blood sugar highs and lows throughout the day. It is Puhn’s contention that depressed blood sugar levels are the main cause behind junk food cravings. By eating specific foods at specific time intervals, Puhn professes cravings for starch, sugar, alcohol, caffeine, and fat will gradually disappear. The secondary benefits associated with adhering to her diet plan, is an overall increase in energy, alertness, and sense of well being. The diets foundation is built on well established facts about how the body processes food to create energy. In general the principles are simple. Glucose (blood sugar) is the body’s main source of energy, and must be continuously replenished to maintain homeostasis. The hormone insulin converts glucose into a form that the cell can utilize for energy. The excessive intake of high sugar items and easily digested starches, results in a sudden surge of insulin levels. The cause’s blood sugar levels to plummet. It is Puhn’s contention that in a hypoglycemic state, a person frequently experiences fatigue and an increase in appetite. More importantly, a person often becomes intense cravings for complex carbohydrates like muffins, pasta, bread, bagels, pastries, and candy. This is our body’s way to quickly restore blood sugar levels.

Puhn states that a person can effectively regulate blood sugar and insulin levels by eating specific food combinations at predetermined time intervals. Below is a quick overview of the recommended diet plan;

Breakfast: Serving of protein and a starch within forty five minutes of waking up. This is supposed to increase blood sugar levels that had declined during the night.
Morning snack: Two hours after breakfast, eat a piece of fresh fruit or vegetable. A second snack may be necessary if you don’t eat lunch within two hours.
Lunch: Lunch should be eaten no latter than 1:00 p.m.. It should consist of fresh vegetables and a protein source (ex; salad with boiled chicken, or sir fry with beef or chicken). A piece of fruit can also be included with this meal.
Afternoon snack: Depending on the time you eat dinner, a snack should be eaten every 2 hours until dinnertime. This should usually consist of a soft fruit such as a grapefruit or orange.
Dinner: It is strongly encouraged that dinner be eaten no later than 8:00 p.m.. This again should consist of a protein source and fresh vegetables.

In regard to complex carbohydrates, such as bread and pasta, they are allowed as a very rare treat. A person can only eat them on certain days, and in combination with certain foods. According to Puhn, a person who meticulously follows her plan can expect to effectively lose weight without feeling tired or being hungry.

For all those who feel this is the plan for you….wake up and smell the coffee. There is actually nothing special or scientifically proven about this plan. First, let’s address the so-called “biochemical” basis for the miracle diet. Yes, principles applied to the roles that insulin and glucose play in our body are proven. But, just like many other low carbohydrate diets, Puhn’s beliefs are not supported by any research. The diet is recommended for the general public, with the primary goal to be the elimination of hypoglycemia. In actuality, hypoglycemia is a rare, and is generally not considered to be related to the intake of carbohydrates. What this basically means, is the diet should be limited for use with a small portion of the population. Puhn has no scientific evidence to support the claim that the excessive consumption of food items such as breads, pasta, and cereal will cause a rapid rise in a persons insulin levels. Therefore there is no scientific evidence to support the claim that elevated insulin levels cause obesity. In fact, the reverse seems to be true. Evidence seems to support the notion that obesity is a major cause of insulin imbalances. Puhn is unable to provide any statistics to demonstrate average weight loss of individuals following the diet, and/or data to prove the effectiveness of her food combinations.

In summing up, what I’m basically trying to say is this diet is not a miracle. This is just another low carbohydrate diet with very low caloric restrictions, disguised as a new dietary revolution. Basically anyone will lose weight on a diet that restricts calories as low as 825 per day. This doesn’t mean the diet will improve a persons overall health. In fact, restrictive fad diets rarely ever result in long term weight loss at all. Puhn discourages the intake of dairy products, many fruits and vegetables, and most complex carbohydrates. For those who choose to follow this plan, be aware that the prescribed diet increases a persons risk for osteoporosis, multiple vitamin and mineral deficiencies, and disorders such as high cholesterol and gastrointestinal disturbances.

In general, there is only one true and tried method to achieve healthy long term weight loss. A person has to change their dietary and lifestyle behaviors that resulted in the weight gain in the first place. This plan should involve eating moderate portions from all the established food groups, eating more frequently throughout the day, and exercising regularly. This is essentially what we work on with the patients treated in our office. It is the foundation on which the Padla Plan is built. We stress portion control, moderate reduction in carbohydrates and fat, and most importantly maintaining adequate daily protein intake. Take a look at the sample diet on our web site. I’ll be the first to say there is nothing innovative or miraculous about it. It’s a healthy approach to weight loss, designed in a simplistic fashion to accommodate the busy lifestyles that are most often the main cause of a person’s weight problem. Just remember, when it comes to weight loss there are no miracles.

Dr. Padla

As with all of the information provided on this web site, it is to be used for informational purposes only. Utilizing any information provided in this article does not constitute a doctor-patient relationship. Failure to consult your regular physician prior to implementing any diet plan can be hazardous to your health.