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The Gene Smart Diet Review

by George Pierce
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The Gene Smart Diet:

The idea behind the Gene Smart Diet is that our genes were not created for today's lifestyle.  Our present day diet and sedentary behavior is a mismatch for our genes.  This mismatch leads to inflammation which causes weight gain.  

According to Creator Floyd Chilton, PhD, a Wake Forest School of Medicine professor of physiology, creator of the Gene Smart Diet, we need to get our genes back in sync.  To achieve this, we need to low our calorie intake, add more fiber to your diet, increase our intake of polyphenols (a type of antioxidant found in fruits, vegetables, and tea), increase our intake of omega 3 fatty acids, and exercise more.

Polyphenols:  Polyphenols are found in fruits, vegetables, seeds, nuts, and green tea.  Dark chocolate, which is allowed in the maintenance stage, also contains polyphenols.  

Fiber:  Increased fiber helps you feel fuller longer so it helps you reduce your appetite.  A 30g fiber daily goal is recommended.

Reduce Calories: A 20% to 30% calorie reduction is recommended.

Omega 3 Fatty Acids:  Consumption of  1250-1500 mg of combined EPA and DHA is recommended daily.  You can achieve this by eating fish or taking fish oil capsules. Also recommended are borage oil supplements to boost your intake of GLA to 400mg daily.


What can you eat?

Your food selection focuses on fruits and vegetables, low fat dairy, good fats, and whole grain carbs. Red wine is allowed after 5 weeks.  You are permitted to have a glass with dinner, 3 to 6 per week.

Allowable foods:

Sea foods like crabs, shrimp and fish
Whole grains
Low-fat dairy products like skimmed milk
Eggs preferably white portions
Red wine in small quantity
Dark chocolate

Foods not allowed:

Alcohol except red wine in small quantity
Mutton and beef
Saturated fats like ghee
High fat dairy products
Junk foods like French fries, burgers

salmon dish

A sample menu included in the Gene Smart Diet:

Veggie Scramble Wrap or Veggie Frittata

Tuna, Apple and Walnut Salad with Crackers or a Blue Cheese Steak Salad

Cranberries Acorn Squash, Salmon with Lentils Au Gratin or Crab Lasagna Rolls

Apricot Crisp

Steaming and sauteeing are recommended.  

The Gene Smart diet has three stages.

Adaptive Response:   This is the most difficult stage.  You begin with a one day soup fast.  The reasoning behind this phase is that you trigger your adaptive stress response. This allows you to break from your past.  Caloric intake will be about 1600 calories daily.  This stage lasts three weeks or until you have reached your goal weight.

 Preconditioning:  This stage is a little easier as you condition your mind and body to following this diet as a lifestyle.  Allowed calories goes to 1800, your level of physical activity increases, and your omega 3's and polyphenols  increase.  The preconditioning stage is about 2 weeks or longer..

Optimal Maintenance:  The last stage is called optimal maintenance.  When you have reached your desired weight , this is the maintenance stage.  Your allowed calories per day goes up to 2000.  The diet offers help if you need more than a 2000 calorie daily intake.


Exercise:  30 minutes of light to moderate exercise is recommended for 5 days per week or 20 minutes of  vigorous aerobic exercise for 3 days weekly.

Cost:  Only your groceries and the diet book.  

Support:  There is no Gene Smart Diet support group, but many online support groups are available.  Click here for our list of 22 online Weight Loss Forums and Communities.

Vegetarian, Vegan?  This diet can be adapted.

Gluten Free?  You can make this diet gluten free.  
Click here for our Gluten Free Diet Review.


Fiber helps you feel satisfied, you should not be hungry on this diet.
Eat healthy, eliminates junk food.
Lose weight
Reduce your risk of weight loss related diseases such as  high blood pressure, heart disease, high cholesterol, and diabetes.
Feel and look better
Includes exercise
Include menu plans
Includes recipes
Five diet and exercise options
Improves immunity
Reduces inflammation
Promotes longevity
short and long term weight loss plan

The 2 Week Diet


First day is a fast
Phase 1 is restrictive
No meetings
No packaged foods
Planning and food preparation are necessary


Although, I feel that the weight loss is based on lower calories and exercise, not genes; the Smart Gene Diet is healthy and should help you to lose weight.  The diet is weak on the mental and inspirational side of  weight loss, but that part of weight loss can be bridged with our free training course, should you decide to join us.  The diet addresses both short term and long term weight loss.  I give the Gene Smart Diet two thumbs up and recommend that you add it to your list of diet options.  

Thank you for reading, my friends.  I wish you much success on your weight loss journey.

fasting does not mean fast food joke animated monks

The 2 Week Diet


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Renegade diet
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