What is ABC diet? How To Do And What Are Its Benefits?

Nowadays, gaining weight has become an enormous problem and is one of the leading causes of medical conditions. Girls face PCOS (polycystic ovary syndrome), women face infertility and conceiving issues, while men are more prone to atherosclerosis and heart attacks. And let’s not forget the most common disease that is triggered by being obese – type 1 diabetes.

Obesity has become an issue all around the world, and doctors recommend losing weight as soon as you can, in a healthy manner, so it stays off. What our generation does instead is to stop eating altogether, thinking that’s the solution. Well, here’s the real deal – it’s not!

Turning to fad diets is not only unhealthy but useless in the long run, as you begin to gain back your lost weight when you start eating normally again. So if you’re looking to lose those extra pounds, for whatever reason, be it to look toned, to get back your period or to prevent yourself from strokes and diabetes, then the ABC diet is a diet to consider.

When we eat full, heavy meals with high calories, it slows down our metabolism, which is the ability to process the calories and so accumulates in the form of fat deposits in our body.

The main aim of the diet is to restrict the daily intake of your calories and to fluctuate the calories you take in each day, to prevent your body from thinking it’s in a state of starvation. This tricks your body into speeding up its metabolism and hence, promoting weight loss.

The ABC diet stands for Ana Boot Camp and is divided into 5 phases, which runs over a total course of 50 days. So you’ll lose those pounds in less than two months! Sounds good, doesn’t it?

Before mentioning the procedure of this diet, it’s important to understand your body first and that what works for others may not work for you, and this diet may do more harm than good for you. Monitor your body, your mood, and your weight loss in the first ten days, which is phase 1, and see if you feel good and have lost some pounds. If you have, only then proceed further with this diet.

ABC Diet’s Structure

Phase 1 – a course of 10 days. In the first 2 days, you will consume 500 calories (or less). The third day, you reduce it to 300 calories. On the fourth day, you increase it back to 400 calories. For the next day, you reduce it to 100 calories. Following this, the next four days, you increase the intake by 100 calories each day, until you reach 500 calories on a ninth day. Then on the tenth day, you must fast. That means no food, just water!

Phase 2 – a course of 10 days. On the eleventh day, consume only 150 calories. The twelfth day allows 200 calories. Then on the thirteenth day, you can increase it to 400 calories. The fourteenth day permits 350 calories, the fifteenth day asks for 250 calories, and on the sixteenth day, you can have 200 calories. The seventeenth day requires you to fast. Following the fast, consume just 200 calories on the eighteenth day and 100 calories on the nineteenth day. End the period with another fast on the twentieth day.

Phase 3 – a course of 12 days. It’s the most intense phase, as it requires a gradual reduction followed by a gradual increase in the calorie intake. On the twenty-first day, only 300 calories are allowed. Following this, you should decrease your calories by 50 calories each day until you reach the twenty-sixth day. 100 calories on the twenty-seventh day. Follow it with 200 calories for the twenty-eighth and twenty-ninth day. On the thirtieth day, 300 calories. On the thirty-first day, you can enjoy 800 calories. And ending this phase, you have to fast on the thirty-second day.

Phase 4 – the phase is the shortest one. This one spans over 4 days only. On the thirty-third day, you begin with 250 calories. You increase your intake by 100 calories for the next two days, and on the thirty-sixth day, the last day of this phase, you fast.

Phase 5 – the fifth and final phase of the diet is the longest one. It spans over the remaining 14 days. Beginning on the thirty-seventh day, you can consume 500 calories, after which you’ll reduce 50 calories each day until you reach 200 calories on the forty-third day. You will retake 200 calories on the forty-fourth day. After which you will increase it to 250 calories on the forty-fifth day and reduce it back to 200 calories on the forty sixth-day. You can then increase it to 300 calories on the forty-seventh day, then reduce it to 200 calories on the forty-eight day, and further reduce it to 150 calories on the forty-ninth day. And then you finally end this phase and the entire diet on the fiftieth day by keeping a fast.

The ABC Diet includes only eating specific foods that begin with the letters A, B, and C. Here are some of the foods that you can have during the diet. You can use food processor for chopping and blending food. 

The A choices include:

  • Apples
  • Asparagus
  • Almonds
  • Apricots

The B choices include:

  • Broccoli
  • Beef
  • Beetroot
  • Beans

The C group includes:

  • Carrots
  • Cottage cheese
  • Cauliflower
  • Cranberries

ABC Diet – Before and After

Before you begin this diet, mentally prepare yourself, as it is a high reduction in calories from your normal day to day meals. Commit yourself fully to the diet, and only then will you achieve your goal weight after 50 days.

After finishing the diet, it’s important to give your body time to adapt. After all that, low-calorie consumption, do NOT rush your body into eating heavy meals. It will only cause you to relapse to your unhealthy eating habits.

This diet isn’t just to lose weight fast, but also to change your lifestyle and to opt for healthier food options.

ABC Diet Results

The diet is known to give significant and noticeable results in less than 2 months. You will begin to feel the weight loss in the first 10 days. You can lose inches off your waist by applying this diet, but this only can happen if you follow the diet strictly.

It is also important to know that you will also be losing water weight, which is reabsorbed as soon as you start eating again, so you may gain some of the ‘lost weight’ back immediately.


The recommended calorie intake for women is 1200 calories and 1500 calories for men. Since the ABC diet requires a major dip in calorie consumption, allowing calories as low as 50 per day, the World Health Organization and doctors don’t usually recommend the diet.

It can be harmful to health and cause side effects such as headaches, dizziness, fatigue, low sugar levels and may also lead to eating disorders. So if at any point, these symptoms begin occurring too much, it’s best to leave the diet.

The ABC diet is also recognized as an anorexic approach towards weight loss, and so is discouraged by many as anorexia is a serious eating disorder that can sometimes prove fatal.

ABC Diet Plan

Final Verdict?

It is true that slow weight loss does not prove well for some people, and speeding up their metabolism at a faster rate is helpful, so it’s best to adopt this diet based on your own body and what it can allow and tolerate.

If you can manage the ABC diet without feeling all the side effects mentioned above and are determined to trimming those inches and losing that stubborn fat, then this diet is definitely for you! Happy weight loss!

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Minza Haque: Minza is an aspiring doctor and a fashion and beauty influencer. She posts and write about the little things that she likes in her life and wants to share with the world to make it a better place.