The Yes You Can diet, also known as the Alejandro Chabán diet, is a weight-loss plan that incorporates meal replacement shakes and emphasizes improving overall health and adopting healthy habits. Alejandro Chabán, a Venezuelan actor, television host, author, and certified consultant in nutrition and wellness, is the founder of the Yes You Can brand.
The primary advantages of the Yes You Can diet include convenience, the potential for weight loss, and a focus on healthy habits, while the disadvantages encompass low-calorie content, the use of low-quality ingredients, and a high cost per serving. This article provides an overview of the “Yes You Can Diet,” including its benefits, risks, meal plans, and alternative meal replacement diets.
What is the Yes You Can diet plan?
The Yes You Can diet plan is a comprehensive weight loss and lifestyle program that focuses on meal replacements, portion control, and nutritional education. The plan involves consuming five meals a day, including Yes You Can protein shakes or meal replacements, to maintain a balanced diet and keep your metabolism active.
According to an unpublished 2016 clinical study report that investigated the effects of the “Yes You Can! Meal Replacement” on weight loss in overweight and mildly obese adults, it was found that the Yes You Can products were effective in achieving significant weight loss compared to the Modified American Heart Association (MAHA) diet. However, the study, which was sponsored by Chaban Wellness, LLC, the owner company of the Yes You Can diet, suggests that the results warrant further investigation in a larger sample size.
How does the Yes You Can diet work?
The Yes You Can diet program works by replacing two meals a day with high-protein, low-calorie shakes. It promotes eating every three hours, using a specific nutrition guide to help you make healthy food choices.
Various plans like “On the Go” and “Food Lover” are available to suit different lifestyles and goals. Exercise is recommended to enhance results, and additional supplements such as fat burners and appetite suppressants are offered for more targeted weight loss.
How do Yes You Can fat burners work?
The Yes You Can fat burners are formulated with a combination of thermogenic ingredients like chromium, L-carnitine, and apple cider vinegar to boost the body’s metabolic rate and accelerate fat loss.
These supplements are specifically designed to be caffeine-free and contain no added sugar, making them an ideal choice for individuals who are sensitive to stimulants or are looking to minimize their sugar consumption. According to the company’s claims, these fat burners aim to enhance the body’s natural fat-burning processes, thereby aiding users in achieving their weight loss objectives more efficiently.
How does the Yes You Can diet plan detox work?
The Yes You Can diet plan detox incorporates detox supplements initially to eliminate toxins but lacks robust scientific evidence for effectiveness. Subsequent phases include supplements like “colon cleansers,” fat burners, and appetite suppressants. However, its long-term effectiveness for weight loss and overall health improvement through detox diets is questionable due to low-quality ingredients and questionable products.
What are the health benefits of the Yes You Can diet?
The benefits of the Yes You Can diet program, as per an unpublished 2016 study presented by Nicole Craven, M.D., and Gez Agolli, M.D., include significant weight loss, reduction in BMI, and improved blood pressure.
- Significant Weight Loss: Participants lost a significant 1.3% of body weight in 28 days compared to those on the MAHA Diet.
- Sustained Weight Loss: Weight loss was maintained through the 12-week study period.
- BMI Reduction: Participants moved from being categorized as “mildly obese” to “overweight” within one month and this was sustained at day 56 and day 85.
- Improved Blood Pressure: The diet reduced diastolic blood pressure by more than 2 mmHg, which is associated with a 17% decrease in the prevalence of hypertension, a 6% reduction in coronary heart disease, and a 15% reduction in stroke and transient ischemic attacks.
- Higher Adherence: Participants with 80% adherence to the diet showed greater weight loss compared to those with 50% adherence, indicating that the program motivates users to stick to the plan.
- Overall Health Outcomes: The program’s benefits are not just limited to weight loss but also include other health outcomes like blood pressure reduction.
What are the side effects of the Yes You Can diet?
The reported side effects of the Yes You Can diet in the study include diarrhea, constipation, headache, and bloating.
- Diarrhea: Reported by participants as possibly related to the meal replacement.
- Constipation: Also reported as possibly related to the meal replacement.
- Headache: Indicated as possibly related to the meal replacement.
- Bloating: Reported by four participants and assessed as most probably related to the meal replacement.
How do you start with the Yes You Can diet plan?
To start with the Yes You Can diet plan, you can follow these 5 steps below.
- Begin by understanding the program and its phases, including the detox, transformation, and maintenance phases.
- Follow the recommended meal replacements and supplements provided by Yes You Can.
- Make sure to incorporate healthy habits and improve your overall diet and lifestyle.
- Choose from the available flavors of Yes You Can meal replacements and follow the instructions on how to prepare and consume them.
- Keep track of your progress and adjust your plan as needed to meet your weight loss goals.
What types of foods can you eat on the Yes You Can diet?
On the Yes You Can diet, you are encouraged to eat low-calorie and high-protein foods based on a nutrition guide that specifies suitable types of food.
- Starches
- Grains and Cereals
- Breakfast Foods
- Snacks and Finger Foods
- Soups and Broths
- Lean Meats
- Vegetables, Fruits, and Nuts
- Dairy and Dairy Alternatives
What types of foods are not allowed on the Yes You Can diet?
On the Yes You Can diet, certain types of foods are not allowed. These include highly processed foods, sugary snacks and desserts, fast food, fried foods, and high-fat dairy products. These foods are restricted because they are often high in calories, unhealthy fats, sugar, and additives that can hinder weight loss and overall health.
- Highly processed foods
- Sugary snacks and desserts
- Fast food
- Fried foods
- High-fat dairy products
What does the Yes You Can diet meal plan look like?
The Yes You Can diet meal plan consists of a complete healthy lifestyle system designed to improve health and help individuals reach their weight loss goals. The program consists of four fundamental pillars listed below.
- Nutrition and Healthy supplements
- Hydration and Rest
- Energy and Movement
- Success Mindset
The Yes You Can diet meal plan incorporates a Nutrition Guide that teaches healthy eating habits and can be adapted to any lifestyle, focusing on creating lifelong changes through microhabitats.
It includes five meals a day at approximately three-hour intervals, based on consuming 1,200 – 1,500 calories for women and 1,500 – 1,800 calories for men. It provides a macronutrient balance of protein, carbs, fats, vegetables, and nutritional supplements to support healthy weight loss.
What is the 7-day Yes You Can diet meal plan?
This table provides a 7-day meal plan that includes two Yes You Can shakes per day, along with meals and snacks.
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| Day 1 | Shake | Apple slices | Shake | Almonds | Baked fish |
| Day 2 | Oatmeal with berries | Banana | Shake | Greek yogurt | Shake |
| Day 3 | Shake | Carrot sticks | Quinoa and veggies | Walnuts | Shake |
| Day 4 | Turkey Sandwich | Orange slices | Shake | Cottage cheese | Shake |
| Day 5 | Shake | Pear slices | Turkey sandwich | Rice cakes | Shake |
| Day 6 | Shake | Celery sticks | Shake | Protein bar | Turkey meatballs |
| Day 7 | Shake | Apple slices | Tofu stir fry | Mixed berries | Shake |
How do you plan meals using the Yes You Can diet plan?
To plan meals using the Yes You Can diet plan, follow the guidelines for each of its three phases.
- Yes You Can Detox Phase: In the Detox Phase, you cleanse your body by eliminating processed foods and focusing on whole, nutritious foods.
- Yes You Can Transformation Phase: The Transformation Phase follows, where you continue to consume healthy meals while incorporating Yes You Can supplements and snacks.
- Yes You Can Maintenance Phase: In the Maintenance Phase, you sustain your healthy habits and lifestyle, using the Yes You Can system as a guide for long-term success.
What are the best Yes You Can diet recipes?
The best Yes You Can diet recipes are those that align with the program’s emphasis on balanced nutrition and portion control. These recipes are typically low in calories but high in protein and essential nutrients.
- Creamy Polenta with Roasted Mushrooms: A high-fiber and protein-rich dish that’s perfect for lunch or dinner.
- Chia Flour Banana Bread: A healthier take on the classic banana bread, using chia flour for added nutritional benefits.
- Buckwheat Blueberry Muffins: These muffins are a great option for a snack, packed with antioxidants from blueberries and protein from buckwheat.
- Mediterranean Vegetable & Cheese Slice: A savory dish filled with assorted vegetables and cheese, providing a well-rounded meal.
- South American-Inspired Empanadas Recipe: A protein-packed dish with a South American twist, suitable for those looking to add some international flavor to their diet.
What are the key products offered in the Yes You Can diet?
The key products offered in the Yes You Can diet include Meal Replacement Shakes, Diet Plan Starter Kits, and a range of supplements like Fat Burners and Detox Products. These products aim to facilitate weight loss and promote overall health.
- Healthy Weight Detox Kits: Packages that include a range of products for detoxification and weight loss.
- Diet Supplements: Various kinds of supplements are aimed at supporting weight loss and wellness.
- Meal Replacement Shakes: Protein shakes are designed to replace meals for weight loss.
- Protein Snacks: Nutrient-dense snacks rich in protein.
- Diet Boosters: Supplements aimed at boosting the effectiveness of the diet.
- Hydration: Products designed to promote proper hydration.
- Aloe Vera: Natural products for skin care and digestive health.
- Maintenance Kits: Kits for maintaining the weight you have lost.
What are the nutritional values of Yes You Can products?
The nutritional values of Yes You Can! products vary depending on the specific product. For example, the nutritional facts for Yes You Can shake per serving are as follows: 210 calories, 20g of protein, 22g of carbs, 5g of fiber, and 5g of fat. These products are designed to aid in weight loss and focus on providing both convenience and essential nutrients.
What are the storage instructions for Yes You Can products?
The storage instructions for Yes You Can products recommend keeping them in a cool, dry place away from direct sunlight. It is important to store them at room temperature and avoid exposing them to extreme heat or cold. Additionally, make sure to tightly seal the product after each use to maintain freshness and prevent moisture from entering.
What are the contraindications for using Yes You Can products?
The contraindications for using Yes You Can products include pregnancy, lactation, and certain medical conditions like heart disease or diabetes.
- Pregnancy
- Lactation/Breastfeeding
- Heart Disease
- Diabetes
- Liver or Kidney Disorders
- Allergies to any of the ingredients
- Currently taking other medications
- Pre-existing gastrointestinal issues
- Autoimmune conditions
- Under the age of 18 (consult a healthcare provider)
It’s crucial to consult a healthcare professional before starting any Yes You Can products, especially if you are taking medication or have a pre-existing medical condition.
What are the age restrictions for using Yes You Can diet products?
The Yes You Can diet generally advises individuals to consult with a healthcare professional before starting the program, especially if they are under 18 years old. This is to ensure the diet and its products are appropriate for their age, health condition, and nutritional needs.
Is there a money-back guarantee for Yes You Can products?
Yes, there is a money-back guarantee for Yes You Can products.
How much does the Yes You Can diet cost?
The cost of the Yes You Can diet varies based on the products selected, with options such as the All-in-One Kit priced at $299.99 and the 7-Day Starter Kit at $139.99. Individual meal replacements cost $51.99 and a pack of 7 protein bars is priced at $22.99. These prices are subject to change, so it’s advisable to check the Yes You Can website for the most current information.
Where can you buy Yes You Can diet plan products?
The Yes You Can diet plan products can be purchased directly from the company’s website or from select retailers that carry the brand.
Where can you buy Yes You Can diet plan products in Mexico?
The Yes You Can diet plan products can be purchased in Mexico through various sources. They are available for purchase on the official Yes You Can website, as well as on popular online retailers such as Amazon.mx.
What are the reviews saying about Yes You Can diet products?
The reviews for Yes You Can diet products are mixed. Some customers express dissatisfaction, citing issues like poor customer service, upset stomachs, and the belief that the diet’s effects could be achieved through regular diet and exercise without the need for expensive supplements.
On the other hand, there are numerous positive reviews praising the diet for helping them achieve significant weight loss, stating that the plan allowed them to eat foods they enjoy without feeling hungry.
What is the success rate of the Yes You Can diet?
The success rate of the Yes You Can diet is not universally quantifiable, but some studies indicate that participants lost a significant 1.3% of body weight in 28 days and sustained this loss over 12 weeks. Reviews are mixed, ranging from users who found minimal weight loss and had complaints about the program’s cost and supplements, to those who praised its long-term focus on changing eating habits and effectively reducing appetite.
How does the Yes You Can diet success rate compare to other meal replacement diets?
The success rate of other meal replacement diets like SlimFast, Optavia, Nutrisystem, Skinny Box, and Herbalife varies widely, often depending on individual adherence and lifestyle factors.
For example, Optavia claims its participants lose an average of 12 pounds over 12 weeks, while Nutrisystem advertises an average weight loss of 13-15 pounds in the first month. It’s important to note that individual results can differ, and these diets may come with their own sets of pros and cons.
How do Yes You Can and Herbalife compare?
The Yes You Can diet focuses on meal replacement shakes, nutritional supplements, and a comprehensive lifestyle approach that includes hydration, exercise, and mindset. The Herbalife diet also offers meal replacement shakes and supplements but is more centered around its multi-level marketing distribution model. Both diets aim for weight loss and better nutrition, but Yes You Can place a stronger emphasis on a holistic lifestyle change.
How does the Yes You Can diet differ from traditional diets?
The Yes You Can diet differs from traditional diets by focusing on meal replacements, usually two shakes per day, and incorporating nutritional supplements. It offers a structured three-phase plan that aims for not just weight loss but also lifestyle changes, including mindset training. Unlike many traditional diets, it provides specific calorie ranges and meal timing, aiming for comprehensive changes across nutrition, hydration, exercise, and mental outlook.
