Instinct Diet Review

The Instinct
Diet Review

by George Pierce
George Pierce                   Advertisement
The 3 Week Diet

The Instinct Diet Review

The Instinct Diet and the I Diet are by Susan Roberts, PhD.  The theory behind the Instinct Diet is that our brain already possesses all we need in order to be able to lose weight and to keep the weight off.  Susan Roberts, PhD, a nutrition professor at Tufts University.  She says that people on this diet should lose about 30 lbs. over the first 6 months.    The Instinct Diet is meant to change our instincts regarding food.

The focus of the diet is to change our relationship with food and our five food instinct habits.  Rather than relying on goal setting and calorie counting, Robert's Diet relies on reducing hunger and changing food preferences.  Part of the diet's success is accomplished by what I call 'taste substitution'.  Initially, dieters are given food options that taste like old fattening favorites but are healthier.  

The diet incorporates all four factors that influence hunger....fiber, protein level, volume, and glycemic index.  Secondly the diet deals with psychological factors that affect eating such as stress.  The program is relatively simple, but, according to Roberts, will change our brain regarding eating.  

instinct diet vs other diets graph

According to Roberts, most diets leave dieters hungry, tempted, and craving.  The Instinct Diet is credited with stopping cravings and hungry.  In addition, most diets plateau early on, while the Instinct Diet helps dieters to continue to lose weight.  

The I Diet™ and INSTINCT DIET™ include meal plans & recipes, no-cook meal suggestions, cognitive-behavioral strategies, weight control education, and food tastings. You will also find  support for achieving your weight loss goals and help with  learning how to avoid regaining the weight once and for all.  Online classes and support are also available.


What can you eat and not eat?

In the first stage of the diet which is two weeks, you cannot eat refined carbs such as white bread.  In the later stages, you will be allowed to add back (in moderation) some 'free choices'.

Sample Menu Day 1 (per Instinct Diet):  

Free PDF download

Special Breakfast 

“I” Diet Instant Hot Cereal with Maple Syrup and Blueberries (page 135) Coffee/tea or water Orange-Crumbed French Toast (page 138) Coffee/tea or water 

Mid-Morning Snack 

1 wedge Laughing Cow cheese spread with 3 sticks celery or 1 ⁄2 cup baby carrots with 1 tablespoon ranch dressing Water, diet soda or coffee/tea 


Soup and Sandwich: 1 cup broth-based vegetable soup; 1 tuna sandwich made with 2 slices low-carb bread*, 1 ⁄4 cup water-packed solid tuna, 2 teaspoons low-cal mayo, lettuce, tomato, onion, etc. 1 sugar-free gelatin dessert Water, diet soda or coffee/tea Easy Tomato, Barley and Basil Soup (page 145) “I” Diet Tuna Salad wrap (page 162) 1 sugar-free gelatin dessert Water, diet soda or coffee/tea 


Afternoon Snack 

“I” Diet Hot or Cold Chocolate (page 253) or 1 apple and 1 tablespoon peanuts (14 individual peanuts) Water, diet soda or coffee/tea 


4 ounces grilled skinless chicken breast heaped with 1 ⁄3 cup cooked pinto beans, 1 ⁄4 cup salsa, 1 tablespoon grated Parmesan cheese, 2 teaspoons low-fat sour cream, optional chopped fresh cilantro 11 ⁄2 cups sliced fresh tomato and cucumber with 1 teaspoon olive oil and fresh lemon juice Mexican Lettuce Wraps (page 194) or Tanzanian Chicken Kebabs (page 195) with Cucumber-Mint Raita (page 174) Side salad of baby greens with drizzle of olive oil and fresh lemon juice 


Ice Cream Sundae (page 236) or 2⁄3 cup raspberries with 2 tablespoons light whipped cream Water, diet soda or coffee/tea or Refreshing Limonata (page 250) *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper

The diet is a low glycemic, high fiber, high protein diet.  Roberts admits that the diet is not too different from many other diets but she claims that the diet is put together in a more effective plan. 
We have a better diet recomposition profile,” she says. “We’ve just pulled together modern-day nutrition science in a better way.”

Vegan or Vegetarian:  You can adapt this diet to either.

Cost:  If you join online classes, you can add about $300, otherwise you will probably experience a slight rise in food cost.

A unique feature is that Roberts' diet put our food instincts to sleep and helps us to retrain our brain.

Live Thin From Within/Truth About Keto


Lose weight
Eat healthier
Feel better
More energy
Look Better
Sustainable...both long and short term
Works on the mental aspect of weight loss
No plateaus
Better weight loss results
Flexibility...allows food choices
In person meetings available in the Boston area
Online classes and support
The diet should be helpful with diabetes,  high blood pressure and high cholesterol as well as heart disease.


Plan and prepare meals
No pre-packaged foods
Encourages exercise but no specifics are given.
If you do not like to cook, this diet may be a problem.



The health benefits and weight loss benefits are impressive.  Not plateauing adds more weight loss over other diets.  I give the Instinct Diet two thumbs up and recommend that you add it your list of weight loss choices.

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

Kind regards,
George Pierce
Founder Win At Losing Weight

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sssssssss Dr. Susan Roberts author of Instinct Diet
Dr. Susan Roberts

Susan Roberts is a senior scientist  and director at the Energy Metabolism Laboratory at Tufts University.   Her Ph.D is in nutrition.   


Dr. Roberts is also a professor of Psychiatry at Tufts University.  She has authored more than 200 research studies regarding weight gain and nutrition.

Dr. Roberts is considered to be an authority on diet. Her diet is praised by many experts as a break though for sustainable weight loss.

The Red Tea Detox

Dr. Roberts describes herself as a 'foodie'.   She has trained as a chef  and has created over 100 recipes for her diets.  

She has brought together her talents in cooking, nutrition and psychiatry in her Instinct Diet.


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