abc diet plan

ABC Diet Plan (Ana Boot Camp Diet) – Everything You Need To Know

With the strange name ABC, this diet has caught the attention of those who want to lose weight. Many people have done an ABC diet plan, and with very desirable results, they have lost weight quickly. It is said to trick the body’s metabolism into achieving a high weight loss effect. However, there is a lot of criticism about this diet plan’s daily calorie restriction.

So, how does the ABC plan work? What rules do you have to follow? Will it bring any side effects? Can everyone do it? Let’s read the correct answer in our shares below!

What Is The ABC Diet?

ABC diet plan aka Ana Boot Camp diet plan, is an effective but extremely restrictive weight loss diet. People follow this diet by carefully varying their daily calorie intake. This change takes place over a long period of time and is gradual. From there, you can trick your body’s metabolism into burning more calories.

Thanks to the variation in calorie intake from day to day, the ABC diet also helps your body to be less hungry. If you follow the right plan, you will feel less hungry or become anorexic. As a result, the number of calories you take in will gradually decrease.

Honestly, this diet is like a body training plan. The object of training here is your metabolism. A specific plan with a specific amount of calories for each day will train your metabolism for the right purpose.

Related: Dual Efficient Metabolism Diet Plan: Pros, Cons, and What Should You Eat?

ABC is a long-term plan, and participants will have to implement it in 50 days. Every day you have to vary your calorie intake from 800 calories to 0 calories. This calorie count is extremely low and you will likely encounter many restrictions.

Ana Boot Camp diet is related to the anorexic community (Ana). Much evidence shows that anorexia really supports weight loss very well. However, it has a significant effect on the health of the performer and is extremely limited in calories. Therefore, this diet received a lot of controversies. Even it was criticized by some doctors and experts.

They believe that anorexia is a disease affecting health. In contrast, a large number of people who love to lose weight by this method think that anorexia is a choice for their lifestyle.

Although facing a lot of public opinions, the ability to support the weight loss of this plan is undeniable. If you think you can do the ABC diet, consult your doctor, develop a detailed plan and stick to it.

How Does The ABC Diet Work?

The ABC diet plan doesn’t have strict rules about what you eat every day. It will mainly control the number of calories you put into your body each day as prescribed. Calorie intake will be rotated from day to day with a cycle lasting 50 days. This way of working tricks your metabolism into burning more calories.

In a 50-day cycle with a daily caloric intake plan, calorie fluctuations between high-calorie and low-calorie days boost metabolism.

Naturally, cutting calories will make you feel more hungry, but that doesn’t last. The next day you have changed the calories to another so that the body cannot fall into the feeling of hunger. That is the effect of deceiving the senses.

Most days in your cycle, you will take in 500 calories. However, there are some days when you will not take in any calories, which are fasting days. On the other hand, there are days when you will be eating 800 calories. After the 50-day cycle is over, you can return to your normal diet.

Whether it’s 800 calories or 500 calories, it’s too small for what you need – 1200 calories a day. It can be said that this is a dangerous and restrictive diet. You need expert advice and confirmation before doing so.

You can watch this video to know more detailed about what the ABC diet is!

General Rules of the Diet

Most diet plans have their own set of rules, and so does the ABC diet. You need to follow some general rules below to achieve the best weight loss effect. Here are some rules you must follow:

  • You must divide your meals into small meals, about 5 to 6 meals a day. Eating small meals at different times will help reduce hunger.
  • Do not engage in regular activity or engage in intense physical activity. The amount of calories you consume in a day is much less than usual. You will become weak. If you are active, you will not have the strength to live normally, and you will be more hungry.
  • Choose foods rich in protein. Choose foods rich in protein to supplement nutrients such as fish or meat. However, you should not use both.
  • You can drink alcohol except for certain types of alcohol, such as dry wine, martinis, and whiskey.
  • Do not go to bed immediately after an evening snack. You should eat it for about 1.5 to 3 hours before going to bed.

Follow the rules to lose more weight and protect your health. This plan is not exactly a healthy diet plan, so you have to pay more attention.

Related: Weight Loss Salads Diet Plan (Low Calorie) You Can Try

Benefits of ABC Diet Plan?

Although there are many limitations, we cannot deny some of the benefits that the ABC diet plan brings. Here are the benefits that this diet brings to participants:

Help you lose weight significantly

As mentioned above, ABC will help you lose weight fast and extremely effectively. Excess fat and calories in your body will be burned daily because reducing calorie intake causes the body to use stored calories. Especially on fasting days, the stored calories will burn more strongly.

Many people have so much excess fat that they need to lose a lot of weight in a short time. Certainly, slow weight loss diets can’t help them. ABC diet will be the solution to help them lose a lot of weight within nearly two months.

Speed ​​up your metabolism

Another benefit of this plan is to support a faster metabolism. Calorie intake fluctuates daily not only to deceive the feeling but also to speed up metabolism. Rapid metabolism helps you lose weight and increase the body’s ability to absorb nutrients.

Prevent some health problems

ABC diet plan takes place in a cycle for 50 days. After 50 days, you will return to your normal diet. Meaning it happens infrequently. It both helps you lose weight and helps you maintain it. From there, you can avoid diseases such as obesity and overweight.

While this is not a diet plan suitable for everyone, it will work for most people with obesity. Patients will be supported to lose weight quickly, avoiding fatback.

Drawbacks of ABC Diet Plan

Bringing many benefits, but the ABC diet also has many downsides, especially when criticized by doctors and nutritionists. Why is this diet so criticized? Here are some drawbacks of this plan:

Fatigue symptoms

Due to the sharp decrease in calories, the body cannot adapt. You will experience some symptoms such as dizziness, sensitivity to cold, headache, etc.


As a result of reducing calories over a long period of time, like other diets, you run the risk of malnutrition. Sometimes your eating plan is not suitable, which is also the cause of not providing enough nutrients for the body.

Eating disorder

Changing your calorie intake continuously from day to day, even fasting, will give you an eating disorder. Eating disorders can have an adverse effect on your digestive system or stomach.

In the worst case, you will experience some diseases such as constipation, stomach pain, irregular heartbeat, anemia, …

Psychological pressure

Many people will experience an obsession with controlling calories and food. Food is all around you, but you can’t eat it due to calorie restriction. If this happens often, it will make you feel a depressed and destructive mood. If it lasts longer, you will have insomnia, hair loss, dry and bad skin, etc.

In addition, there are many other side effects that abc diet can cause

  • Pancreatitis
  • Abdominal pain, bloating
  • Weakened immune system
  • Numbness in hands/feet
  • Increased risk of bacterial infections
  • Hypothermia — being cold all the time
  • Dehydration, can lead to kidney problems
  • Low hormone levels, can lead to hypothyroidism
  • Low blood sugar
  • Low blood pressure
  • Can lead to type 2 diabetes
  • Increased risk of suicide

How Much Weight Can You Lose On The ABC Diet?

When looking at the overall user weight loss on the ABC diet results page, most people lose an average of 10 – 20 pounds (for underweight), or many can lose more than 20 – 25 pounds (for overweight people).

But after finishing following this abc diet for 50 days, that weight will be very difficult to maintain or continue to lose in the long run. Your body will now exhibit anorexia symptoms, which can lead to unwanted bad effects as mentioned above.

Is ABC Diet Plan Safe?

ABC diet plan is a diet that contains many risks due to a large number of calories it cuts out. If you decide to follow this diet, you need to follow the rules carefully. Plus, you should go to your doctor or experts to get advice from them. You should also let them monitor your progress on this plan.

Because this diet plan only lasts for 50 days and is very limited in terms of daily calorie intake – Eating only a rotation of 500 calorie meal plan and 800 calorie meal plan – requires you to be patient and control cravings ate for almost a month and a half. Therefore, this is not a way to lose weight that you should stick to.

To be safe, you need to pay attention and monitor your body condition. During your diet, contact your doctor immediately if you feel unwell. At the same time, you must stop this diet plan before it drastically affects your health.

ABC is not a one-size-fits-all diet plan. It is only suitable for those who meet the requirements according to the instructions of the doctor. We have suggested the warning signs that you should stop this diet right away in the “Drawbacks of ABC Diet Plan” section. You should consult to ensure your own health.

5 Cycles of ABC Diet Plan

A large cycle of the ABC diet consists of 50 days and is divided into 5 sub-cycles. In each mini-cycle, the daily calorie intake is controlled at its own rate. Daily calorie intake ranges from 0 (fasting day) to 800 calories.

Each small cycle will have a certain calorie fluctuation. At the end of each cycle, you will have a fasting day.

First cycle: Days 1 to 10 (10 days)

Days 1 2 3 4 5 6 7 8 9 10
Calo 500 500 300 400 100 200 300 400 500 Fast

In the first two days of your cycle, you will start to consume 500 calories. Then the calories from day 3 will be reduced to 300 calories a day. The next day is 400 calories and day 5 is 100 calories. The next day you continue to add 100 calories per day until you reach 500 calories (day 9. The 10th day of the cycle ends will be a fasting day. Consume any calories this day.

Second cycle: From 11 to 20 days (10 days)

Days 11 12 13 14 15 16 17 18 19 20
Calo 150 200 400 350 250 200 Fast 200 100 Fast

This cycle ranges from 150 to 400 calories per day. On the first day, you will start with 150 calories. Day 12 increased to 200 calories and peaked on day 13 with 400 calories. From day 14 onwards, you will reduce 50 calories per day until day 17 of the cycle.

This second cycle is the most restrictive for 2 days of fasting (day 17 and day 20). The two days near the end of the cycle will consume 200 calories and 100 calories, respectively.

Third cycle: From day 21 to day 32 (12 days)

Days 21 22 23 24 25 26 27 28 29 30 31 32
Calo 300 250 200 150 100 50 100 200 200 300 800 Fast

The 3rd cycle will be a rather long cycle with 11 days. The calorie fluctuations between the days are also larger, from 500 to 800 calories a day. The first day of your cycle will start with 300 calories. Then reduce 50 calories per day until you reach 50 calories a day. The next day you increase 50 calories to 100 calories a day. Two days after 200 calories each day, then increase to 300 calories. The day near the end of the cycle increases to 800 calories and ends the cycle with a day of fasting.

Fourth cycle: From 33 to 36 days (4 days)

Days 33 34 35 36
Calo 250 350 450 Fast

This cycle is the shortest period. Calorie intake ranges from 250 to 450. You start the cycle with 250 calories; the next day, add 200 calories each day until you reach 450 calories. You will fast and end your cycle on day 36.

Fifth cycle: From day 37 to 50 (14 days)

Days 37 38 39 40 41 42 43
Calo 500 500 400 350 300 250 200
Days 44 45 46 47 48 49 50
Calo 200 250 200 300 200 150 Fast

This cycle is the longest cycle lasting two weeks. Calories do not fluctuate much, only between 150 and 500 calories. The first day you consume 500 calories, the following days will reduce 50 calories per day until 200 calories are reached (day 43). The next day you still repeated 200 calories. Then increase to 250 calories the next day. Day 46 returned to 200 calories, day 47 increased to 300 calories. The next day is 200 calories and the day near the end of the cycle is 150 calories. Finally, you end the whole thing with a day of fasting.

ABC Diet Plan Chart

It will be very difficult for you to complete a large cycle with 50 days of ABC diet. If you can complete a few small cycles, you can already lose a lot of fat.

Doing short cycles takes the pressure off and is a safer method for you. Besides, drinking lots of water is the perfect solution to help you solve hunger and balance your body.

Each cycle we have clearly analyzed above. Below will be the ABC diet plan chart for you to easily follow.

Mon Tues Wed Thurs Fri Sat Sun
Week 1 500 500 300 400 100 200 300
Week 2 400 500 Fast 150 200 400 350
Week 3 250 200 Fast 200 100 Fast 300
Week 4 250 200 150 100 50 100 200
Week 5 200 300 800 Fast 250 350 450
Week 6 Fast 500 450 400 350 300 250
Week 7 200 200 250 200 300 200 150
Week 8 Fast

You can use ABC Diet tracker PDF by to plan your meal everyday.

ABC Diet Plan Results

ABC diet plan can help you lose a lot of weight in 50 days or even less. It is designed to assist overweight or obese people who need to lose a lot of weight in a short time. Many people have done this diet with good results. Many studies also show that the method of tricking the body’s metabolism helps to burn more calories.

However, this plan also contains a lot of harmful risks to health when restricting calories each day is very strict. The range of daily calorie fluctuations is quite high; there are even days when you don’t eat calories, leading to some risks. The risks that you may encounter we have summarized above.

If you really care and want to lose weight quickly, consider this diet plan. However, you need the advice and close supervision of doctors and specialists. Some people with the disease will not be able to follow this plan.

Also, a good piece of advice from our experience is that you can only do the first or second cycle. You should feel it from the first day. If it works and there are no side effects, you can continue the next few days. If your body has any of the above symptoms, contact your doctor immediately and stop the ABC diet.

Let’s watch how people get start their first day on this ABC diet

Alternatives To The ABC Diet

You should not put too much weight on the diet, you can still absorb the nutrients that the ABC diet mentions and adjust the calorie intake to better suit your body and your daily activity. Work with your healthcare provider or nutritionist to create the best plan for you.

Besides, you can also pursue your weight loss goals this year with other healthy diets:

  • The Mediterranean diet (or other versions like mediterranean keto diet or vegetarian mediterranean diet): this eating pattern ranked #1 in Best Diets Overall because it allows you to figure out how many calories you should eat and The Mediterranean diet pyramid will help you shaping a suitable menu for you while ensuring the food is varied and full of nutrients.
  • Intermittent fasting (IF) is currently very popular, it is an eating pattern that cycles between periods of fasting and eating. It focuses on when you eat rather than what foods you should eat, include daily 16-hour fasts or fasting for 24 hours, twice per week (but still getting a healthy amount of calories) can prevent obesity, high blood pressure,…
  • Or you can build a diet combined with low calorie high volume meals that includes nutritious foods such as organic vegetables, fruits, lean meats like turkey, fish,… and antibiotic-free eggs but still make sure you’re full.

Above is the entire sharing based on our experience and understanding of the ABC diet plan. Hopefully, our sharing will help you lose weight safely and effectively. Be more concerned with your health than the weight you lose on a diet. Thanks for reading!

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