Cinch Diet Review


The Cinch Diet Review 
by George Pierce
George {ierce

The Cinch Diet 
or the Sass Yourself Slim Diet or the 5 Day Fast Forward Detox 

 is a weight loss plan by Cynthia Sass.  She is also co-author of the Flat belly diet, a NY Times Best Seller. 

What is the Cinch Diet?  

The Cinch Diet offers dieters a 30 day plan to end over-eating.  It teaches you to eat foods that are high in nutrients, in the right portions, to keep you feeling full and satisfied.

How Does It Work?

The idea behind the Cinch Diet is that in one month, your body and your brain will adjust to a healthy eating lifestyle.  In 30 days, you will eliminate cravings, boost your metabolism, and maximize fat burning.

You begin the Cinch diet with a Five Day Fast Forward Plan.  For five days your focus is on five foods, yogurt in a number of forms, spinach, raspberries, eggs, and almonds.  These five foods are high in nutrients, low in calories, and filling.  Your first five days also help your body to detox.  The claim is that you can lose up to eight pounds in your first five days.  

Next, you move to the Cinch diet Core.  You can now increase your food variety.  Your focus is still on foods that help to maximize fat burning and boost your metabolism.  The Core Program meals consist of a balance of protein, whole grains, fruits, vegetables and plant based fats.  You are allowed four meals per day each of which is created to help you lose weight and feel satisfied.  Your fifth meal is your chocolate escape.  Your fifth meal is a serving of chocolate (70%+) which actually has positive  weight loss effects.  You can choose when you want to have your daily chocolate escape.

Sass diet

The Core Program also requires that you choose at least five vegan meals each week.  

The plan revolves around three simple rules:
  1. Eat on a strict schedule, beginning within 1 hour of waking.Space your meals 3-5 hours apart. 
  2. Balance produce, whole grains, lean protein, plant-based fats, and seasonings. They help you feel full and lose weight.
  3. Create flavor with seasonings with no calories or sodium.
What can you eat?

You can have whole grains, produce, one cup of coffee, lean protein, and chocolate.  
You have dozens of fruits and vegetables to choose from.  
You are allowed reduced-fat and nonfat cheese, yogurt, and milk 
You can eat boneless and skinless chicken and turkey, shrimp, scallops, salmon, and more.
.Whole wheat bread and pasta, barley, brown rice, quinoa, and oats are OK.
Nuts, seeds, avocados, olive oil, and coconut oil are on your Cinch menu.
Dark chocolate that has 70% cocoa is a must every day. 50-100 calories. 

Beef and pork aren't allowed, because this is a Mediterranean-style diet.  Also alcohol and sodas are not allowed until you reach your goal weight.

At least 30 minutes of exercise daily (5 days a week) is recommended, except your first five days.   Walking is acceptable exercise, brisk walking is preferred. 

thin man

Does It Work?  

Yes.  Reducing your intake of calories should result in weight loss.


You can buy your foods at the grocery store, organic foods are recommended.
Animal studies involving chocolate shows that it supports weight loss.
The Cinch diet includes helpful tips on maintaining weight loss.
It also includes tips to avoid emotional eating.
Healthy foods 
Relative simple to follow
No counting calories
Chocolate required
Vegan or vegetarian options

gal stretching on path in woods


Cooking and meal preparation are involved.
There is no real support, you're on your own.
Your food choices are somewhat limited.
Rather strict and structured
Eating out makes following this diet difficult 

Cinch Meals:

For your first five days:  (choose organic and read labels to avoid added sugar)
About 15 cups of spinach (approx 20 oz,)
2 cups of almonds
20 cups of raspberries (approx. 80 oz.)
10 tablespoons of raw almond butter (about 6 oz.)
About 60 oz of plain non fat yogurt
10 large eggs
4 tangerines
Seasonings salt free, sugar free cinnamon and nutmeg, balsamic vinegar


Sample meal plan (1st five days)
  • Scrambled egg with spinach along with raspberries and almonds mixed and water. 
  • Yogurt parfait with raspberries and almonds and water
  •  Spinach salad with raspberries, almonds, boiled egg, and tangerine balsamic vinegarette and water
  • Yogurt smoothie with raspberries, almond butter and ice and water.
Sample Core Meal:

Blueberry smoothie with almond toast

Zesty bean and summer slaw pita

Afternoon Snack
1 cup red seedless grapes
1 serving all-natural whole grain crackers
1 mini Babybel spreadable cheese
10 whole black olives
1 teaspoon fresh rosemary

Fish tacos with cilantro-jalapeno guacamole

Fifth Meal
Dark chocolate

girl with thumb up


The Cinch Diet is well thought out, balanced and healthy and should help you to lose weight.  My biggest concerns are  that it is limited, structured, and without support.  One of the things that I look for is a 'safety valve', which helps during maintenance.  A small serving of chocolate satisfies that safety criteria.  I give the Cinch Diet a thumbs up, but it is definitely not for everyone.   

my heart led to fridge joke

The 2 Week Diet


team hands

Become a free Win At Losing Weight Member

Membership includes access to our member area where you will  find the Five Crucial Factors, private pages, member library, 30 day email training and more.

Click here to join for free. 

Presently, membership is free and once you join, it will remain free. 


keto recipes



social site button

Blog Button

Forum Button