Cookie diet: Is this sweet approach to weight loss too good to be true?

Another day, another diet hitting the internet with all kinds of promises about how you'll lose weight quickly but never feel hungry; that it's easy, convenient, cost-effective, and that you won't even need to exercise or make any changes to your lifestyle, because the diet is just that good.

The list goes on and on, but as you probably already know, most of these diets don't actually deliver on those promises, because when something sounds too good to be true, it probably is.

Lately, the internet has been abuzz with talk of the 'cookie diet', which claims that you lose weight by replacing most of your daily meals with delicious diet cookies. But what's the deal? Is the cookie diet a legitimate weight loss strategy, or is it just another fad?

In this article, we'll break down everything you need to know about the cookie diet and what the science of healthy weight loss says to prove or disprove its efficacy when it comes to long-term, sustainable weight loss.

What is the cookie diet?

First popularised back in the 1970s by Dr. Sanford Seigal, the cookie diet (also known as Seigal's Cookie Diet) is relatively simple in concept. Basically, you replace most of your daily meals with specially formulated diet cookies, which are both low in calories and fortified with additional protein and fibre.

The idea is that the cookies are nutritionally designed to help control hunger, which can help reduce overall calorie intake, but still leave room for one healthy dinner meal each evening. In theory, this helps people lose weight because the low-calorie diet will create a calorie deficit, making weight loss goals easy to reach.

These days, there are plenty of variations on the original cookie diet. There are homemade cookie diet recipes, packaged keto diet cookies, and everything in between. Still, the basic concept is the same, where the person replaces their meals with a certain number of cookies per day with the intention of losing weight.

How does it work?

The cookie diet, like many other diets, works by lowering your daily calorie count.

However, where most diets would recommend you eat healthy meals throughout the day, the cookie diet sees the dieter eat six specially made cookies throughout the day, for a total of 500 calories. Then, for the dieter's dinner meal, they eat a lean protein (usually a lean meat), with a side of vegetables, for a total of 300 calories [1]. This brings the dieter's total daily caloric intake to 800 calories. It should be noted that this goes against typical medical advice, which recommends that women do not eat fewer than 1,200 calories a day, and 1,500 for men [2].

The argument for the cookie diet is that the cookies contain protein and fibre, which means — at least in theory — that they may help to control hunger and curb cravings. However, this restrictive approach means most people are running on fewer calories than their body actually needs, which can make them feel hungry or low in energy, particularly if they try to stick to it for more than a week.

What are the benefits of the cookie diet?

The main draw of the cookie diet lies in its simplicity, as well as the idea that you can lose weight while eating cookies, a food that's usually not on the cards when it comes to a weight loss journey.

The thought of replacing meals with cookies can feel like a convenient diet, one that's baked fresh for busy people who don’t want to count macros or spend hours meal prepping in the kitchen. The cookies are often marketed as being available in delicious flavours — think cinnamon oatmeal, chocolate brownie, maple pancakes and more.

In cookie diet testimonials, some people claim that the cookies offer a healthy snack alternative to their usual high-calorie snacks or that the cookies help curb cravings [3].

For people who struggle with structure, following a diet like the cookie diet — where you don’t have to think about meal prep — can feel like a positive experience.

Potential risks of the cookie diet

While some people have shared amazing weight loss success stories that they attribute to the cookie diet, there are plenty of risks and drawbacks to consider before trying it for yourself.

For starters, it bears repeating that the cookie diet is an extremely low-calorie diet that goes against most medical advice [2]. In turn, this creates a very low probability for long-term or sustainable weight loss. While most people can deal with extra hunger pangs for a week, following the cookie diet for any longer than that is unlikely to be sustainable.

Furthermore, some people find themselves binging after a period of restrictive eating [4], a process known as rebound eating, which can put you at risk of gaining weight literally as soon as you come off the cookie diet, and even lead to a pattern of yo-yo dieting in the long term.

Following the cookie diet and eating primarily cookies can also mean that you miss out on important vitamins, minerals and nutrients, and over time, this can lead to the development of nutrient deficiencies.

Finally, many versions of the cookie diet use highly processed ingredients like rice flour, malt extract and artificial flavours, which don’t support a genuinely healthier lifestyle.

Can I lose weight if I eat cookies?

The short answer: yes, but context matters.

If cookies are part of a carefully planned, balanced daily calorie intake, you may still lose weight, particularly if the cookies are replacing higher-calorie foods or unhealthy snacks. For example, choosing a sugar-free cookie or a low-calorie snack instead of a chocolate bar can help reduce your average daily sugar intake, which can support your overall weight loss goals without the risks detailed above.

However, relying on the cookie diet isn’t recommended by most health professionals. Instead, incorporating yummy cookies in moderation alongside healthy meals — such as lean meat and vegetables — can be a more sustainable way to meet your weight loss goals without compromising your nutrition.

Cookies you can include in a balanced diet

Paleo diet cookies

Paleo-style cookies are made with whole-food ingredients like almond flour, coconut oil, and natural sweeteners. They exclude grains, dairy, and refined sugar, which fit within the Paleo framework. While not always low in calories, they can be a healthy snack alternative that aligns with eating healthy principles.

Keto diet cookies

Keto diet cookies are high in fat and low in carbs, often made with almond or coconut flour and sugar substitutes like stevia. They’re a way to enjoy a treat while keeping within a ketogenic plan. For some, these are absolutely delicious and help with the weight maintenance phase by allowing flexibility without spiking blood sugar.

Low-carb diet cookies

These cookies are designed to keep carbs minimal, but don’t necessarily emphasise fat like keto versions. They can help you eat cookies that taste indulgent while supporting a weight loss phase. They may come in all the different flavours, from chocolate chip to peanut butter and beyond, making them feel like a satisfying diet option that won't derail your progress.

Sugar-free cookies

Sugar-free cookies, often made with alternative sweeteners, help cut down on added sugar. Some dieters find that these diet cookies can taste surprisingly good and provide a soft, fresh-baked taste without the blood sugar spikes of traditional sweets. Used mindfully, they can be part of a healthier lifestyle and reduce reliance on unhealthy snacks.

A holistic approach to weight loss

While the cookie diet is marketed with grand promises and stories of amazing weight loss success achieved in short amounts of time, most experts agree that lasting change and long-term, sustainable weight loss aren't something that can be achieved with a crash or fad diet.

Rather than a very low-calorie cookie diet that will most likely lead to rapid weight regain and another cycle of yo-yo dieting, restricting and bingeing, lasting weight loss is built with small, sustainable changes made over time.

At Juniper, we want to help people break the cycle of yo-yo dieting once and for all. We understand that sustainable weight loss isn't achieved with the narrow scope of a fad diet, but rather, which is why we created a program that combines medical weight loss treatments with the tools you need for long-term success.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 20% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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