The Yoli diet also known as the Yoli Better Body System, is an extensive range of supplement products created to help users work towards optimal health.[i] These products are promoted to help users with complete nutrition, energy, sports performance, immune support, PH balance, and weight loss.
The Yoli diet was developed by people with backgrounds in marketing and business.[ii] It isn’t clear whether any medical experts, health or nutrition experts are involved with the developers of this diet. Furthermore, the health and weight loss claims for this program and the products aren’t supported by evidence.
Yoli is a renowned multilevel marketing company. Consumers are encouraged to register as members or distributors and sell the company’s products to potential customers for a commission. A nutrition or health education background isn’t outlined as a requirement to become a member.
Through yoli, users can purchase individual items for nutrition. Those looking to lose weight can purchase the Transformation Kit. This Transformation Kit includes a wide range of supplement products and the 28-day Yoli diet workbook with weight loss and meal plan advice.
Some of these weight loss tips aren’t aligned with standard practice for dietary, herbal, and nutrition supplements for weight loss and aren’t recommended by experts because most claims by the supplement businesses are not regulated by the FDA.[iii]
What You Can Eat
On the Better Body System (BBS), users get a list of yoli diet-approved food. A list of free foods has also been included. With this diet, there are very few foods that you cannot eat. In this diet plan, portion size is extremely essential and specifics are given for each of the included foods.
If you choose to follow the Yoli diet, the week is divided into three “meal days” and four “protein days.” Meals days and protein days alternate. Advice is provided for supplements, snacks, and meals to eat every day.
For instance, on protein day, if the goal weight is between 126 pounds and 150 pounds, you get up in the morning and take two supplements from the Yoli Diet Transformation Kit. You can then make a smoothie for breakfast. You eat two protein servings as the snack and three protein servings for your lunch, two vegetables, one fruit, and one carbohydrate serving for dinner. You can have a three protein serving as the snack alongside another supplement and vegetable. When it comes to dinner, you can eat a smoothie and then eat four supplement capsules before going to sleep.
During the third and fourth week, users are allowed the “free meal” for lunch on one day of the week. Users are required to consume whatever food they want but ensure the calorie count is about 700 – 900 calories. Following are some of the foods you should eat.
With the Yoli diet, there are a wide variety of protein types included on the permitted foods list – some include healthier alternatives and other choices like hot dogs. Portion sizes are pretty small.
You can choose from different portion-controlled veggies, including one tomato, one cup of cauliflower, and 0.5 medium leeks, and 1/3 cup of beets. Spinach, peppers, cucumbers, and celery are considered to be free foods and might be eaten in moderation on a single day. Nevertheless, the word moderation isn’t defined.
The BBS comes with an exhaustive list of portion-controlled fruits, which might be eaten. The fruits are good sources of dietary fiber, including 1 cup of raspberries, 1.5 cups of strawberries, and ¾ cup of blueberries.
What Not To Eat
People who choose to follow the Yoli diet are advised to avoid trans fats, soda, artificial sugars, hydrogenated oils, and high fructose corn syrup.
Followers of the Yoli diet are strongly advised to avoid popular baked treats such as muffins, cupcakes, pies, and cakes made with artificial sugars.
Hydrogenation refers to a chemical process, which converts vegetable oils to solid fat. If you follow this diet, you should avoid hydrogenated oils such as soft margarine.
Moreover, yoli diet users should avoid drinking soda or other beverages with sweeteners. Instead, you should only consume sugar-free beverages.
What to Eat?
What to Avoid?
- Artificial sugars
- Hydrogenated oils
Does It Aid Weight Loss?
The Yoli diet might be pretty appealing to many people because the program lasts less than a month. The short-term weight loss plan might provide you with a chance to try out various eating options to find out whether there are any changes.[iv] Nevertheless, the program is not sustainable for long-term weight management and doesn’t teach long-lasting health habits. Although the Yoli diet might help users lose weight fast, the program doesn’t set them up to successfully maintain a healthy weight in the long term.
It may be tempting to believe that taking pills or capsules or drinking specially prepared beverage can help lose weight quickly and achieve your ideal weight. At times, the fact that the items include novel ingredients might increase the appeal of plans such as the Yoli diet. However, there is no sufficient evidence that supports restrictive eating practices or weight loss supplements.
If long-term weight maintenance or healthy weight loss is your ultimate goal, you should make some changes to your diet plan. For instance, you should consider replacing high-calorie foods with whole fruit or fresh vegetables. Cut out added sugars and drink more water and build your daily meals around nutrient-dense and fiber-rich foods.
What Are The Rules Of The Yoli Diet?
Before you start following the Yoli diet, you’re encouraged to snap a few pictures and you are offered with suggestions and tips for techniques to get great images. You can then set your goal weight. There are four classes of goal weight, which are available, including below 125 pounds, 126-150 pounds, 151 pounds – 179 pounds, and over 180 pounds. Standard weight loss considerations like height, age, sex, and starting weight aren’t necessary.[v] Following are some of the rules you should follow while on the Yoli diet.
- Eat portion-controlled protein options like a hot dog, hummus, tofu, skim milk, pork tenderloin, or beef sirloin.
- Consume portion-controlled veggies like okra, spinach, carrots, and broccoli
- Eat portion-controlled fruits like papaya, tangerine, raisins, or bananas
- Consume portion-controlled starches and carbohydrates, including mashed potatoes, chips, tortilla, wheat thins, polenta, and cheerios
- Take healthy fats
- Daily beverages and supplements
- Avoid alcohol, trans fats, soda, artificial sugars, hydrogenated oils, and corn syrup.
Potential Health Benefits
Creators of the Yoli better body system claims that the diet will result in significant weight loss within the shortest time possible, but the research of other commercial diets indicates that more thorough research on the effectiveness of the diet in the long term is still required. Following are some of the health benefits associated with this diet.
Yoli Focus On Health
Some diets focus on users’ weight loss instead of optimal health, so although some people might find themselves shedding some pounds, the weight loss comes at the expense of the user’s health. Some of these commercial diets might even harm your metabolism. The good news is the Yoli diet focuses more on users’ optimal health instead of weight loss.
It is aimed at transforming the user’s life physically, and this entails more than just losing weight. According to the creators, the diet is designed to help maintain lean muscle tissue, promote energy levels, support metabolism, and balance PH levels.
Yoli Is Sustainable
Unlike other diets that are designed to be highly restrictive and help lose weight fast, the BBS diet allows users to consume the foods they love. With this diet, you can enjoy vegetables, fresh fruits, and complex carbohydrates, and lean protein. There is no calorie counting and no points to keep, just eating nutritious foods.
Sample Shopping list
The Yoli diet includes whole foods and fresh vegetables. You might have to visit the farmer’s market or grocery store with a wide range of fresh meats and produce. With the Yoli diet, the foods you eat depend on the weight category you’ve chosen. Remember, this isn’t an exclusive shopping list, and if you follow this diet, you might also find other great foods that best suite your budget and taste. The most important thing is that the Yoli diet encourages users to build snacks and meals around healthier foods. Some of the foods you should include in your shopping cart include:
- Dark leafy greens and vegetables (green beans, Swiss chard, broccoli, spinach, kale)
- Oils (avocado oil, olive oil)
- Seeds and nuts (sunflower seeds, almonds, walnuts)
- Lean meats (turkey breast, fish, chicken breast)
- Grains (oats, brown rice, quinoa)
- Fruits (melon, berries, apples)
- Dairy (yogurt, cheese, red fat milk)
- Legumes and beans (peas, lentils, all beans)
Beverages And Transformation Supplements
People following the Yoli diet should take some yoli brand supplements. Some supplements are available in beverage mixes and capsule form. Some of the supplement ingredients include:
- Alkalete blend – magnesium hydroxide, tricalcium phosphate, dicalcium phosphate, potassium chloride, potassium hydroxide, and calcium carbonate.
- Passion thermo g-blend – guarana seed extract, strawberry fruit powder, Cissus quadrangularis extract, acai fruit extract, pomegranate fruit extract
- YES Yoli Essential Shake – broccoli aerials, winged treebine leaf, horseradish tree leaf, spinach leaf, maqui berry, and alfalfa aerials.
- Pure capsules alkasure – amylase, lactase, cranberry, dried plum, protease, milk thistle seed, citric acid, prebiotic tapioca fiber
Sample Meal Plan
The Yoli diet-eating plan is created to be a 4-week transformation. Nevertheless, if you have yet attained your ideal weight, the developers indicate that you should buy another Transformation Kit and repeat this process. Every day on the Yoli diet plan, you should expect to consume a snack or meal every few hours. No matter whether it’s a meal day or protein day, you will take breakfast, lunch as well as dinner. Snacks are allowed between these meal schedules.
Meal preparation suggestions, recipes, and tips are available in the workbook. Also, there are guidelines about hydration, alongside charts to track the progress. There is weight maintenance advice for this phase; users are required to buy more yoli diet items to help maintain weight loss.
As you plan the weekly menu, begin by highlighting which days are Meal Days and those that are Protein-Only Days. On Meal Days, you should eat vegetables, fruits, and two protein snacks, and a single 500-calorie to 600-calorie meal with carbohydrates and 4 to 6 protein ounces. On Protein Days, you should ingest two servings of Passion and YES. Following is an example of what your Yoli Diet meal plan should look like for the Meal Day and Protein Only Day.
- Breakfast – Yes Shake plus strawberries
- Snack – Seven Jumbo Shrimp
- 500 to 600 calorie meal – tomato sandwich, avocado and turkey topped with whole grain bread plus carrots
- Snack – 2 to 4 ounces of grilled salmon topped with broccoli
- Dinner – Yes Shake
Protein Only Day
- Breakfast – Yes Shake
- Snack – 2 to 4 ounces Greek yogurt
- Lunchtime – 2 to 4 ounces fresh deli meat
- Snack – 2 to 4 ounces grilled chicken
- Dinner – YES Shake
You can also check the BBS brochure for a comprehensive list of recommendations for your meals and protein snacks. Keep in mind that these aren’t the only options available. However, it’s important to ensure your protein choices are lean and carbohydrates to the minimum.
Pros And Cons Of The Yoli Diet
Easy To Follow
The Yoli diet program is pretty easy and straightforward. Although it doesn’t require users to invest in the supplements, the food products included in this diet are pretty easy to find in almost every grocery store and are reasonably affordable. For people who might not want to spend lots of time preparing food and cooking, there are different ways to stick to this diet with convenience foods such as lunchmeat and cereal.
Short-Term Weight Loss
The BBS program might be attractive to most people because they are only required to follow it for four weeks. The short-term weight loss program might offer some chances for users to try different eating options to find one that works for them. Nevertheless, this program isn’t a maintainable long-term weight management program and doesn’t encourage long lasting healthy habits.
Encourages Goal Setting
The Yoli diet workbook encourages users following the BBS to write and think about their goals with regards to how they want to feel and look. Although there’s little guidance that’s provided with regards to how they can set reasonable weight loss goals, the fact that goal setting tools and tracking resources are provided is a great plus.
It’s Not Just Supplementation; Yoli Is A Lifestyle
Setting aside some of the products, a major aspect that differentiates the Yoli diet from other fad diets is that it’s promoted, not just as supplementation but as a way of life. While other commercial diets focus on weight loss, the Yoli Better Body System is aimed at more than this. For instance, with Yoli’s transformation kit, users receive a workbook, an important guidebook that helps achieve a healthy lifestyle.
Lacks Professional Support
Many users looking to lose weight might be swayed by the testimonials, customer images, and significant weight-loss claims. However, there is no sufficient evidence to make the right decision about such claims.
It might be easy to start following the Better Body System diet with some unrealistic expectations. With no professional guidance or support from a qualified nutrition expert, the program might not deliver the expected results.
For instance, as a potential client, you might be attracted to the incredible before and after image on the site, but you don’t have any sure way of knowing whether the person in the picture was paid for their testimonial, how long the person had followed the program to attain the desired weight loss or whether they had extra support to achieve their weight loss goals (coaching, medical aid, extensive exercise, calorie restriction, etc.).
After you become a member, you can buy their items at a discounted price, but becoming a distributor/member requires financial investment. Although there is a possibility of earning extra income as a distributor, many people who join legit multilevel marketing make very little or no money at all, according to FTC (Federal Trade Commission).[vi]
Is The Yoli Diet A Healthy Option For You?
The United States department of agriculture’s dietary guidelines recommends a healthy and balanced diet. The USDA includes tips and recommendations for healthy eating plans. This advice is crated to help obtain all the important minerals and vitamins you might need for healthy fats, protein, fiber, carbohydrates for energy, and cellular health to help you feel satisfied and full.[vii] Users are encouraged to build snacks and meals around healthier foods, including:
- Vegetables – green beans, Swiss chard, broccoli, spinach, and kales.
- Seeds and nuts (almonds, walnuts, sunflower seeds)
- Lean meats – turkey breasts, fish, and chicken breasts
- Whole grains – oats, brown rice, and quinoa
- Fruits – melons, berries, and apples
- Dairy – yogurt, cheese, and low-fat milk
Although some foods are included in this BBS diet, not all foods are part of this diet. For instance, seeds and nuts aren’t allowed. Furthermore, on some days you should only eat proteins, no grains, vegetables, or fruits are allowed, which might mean that you aren’t meeting the recommended daily allowance for essential minerals and vitamins.
Portion sizes for the proteins in this diet are also ingested. For example, one protein serving might include the hot dog (1), non-fat Greek yogurt (6 ounces), fish (3 ounces), or beef (1 ounce). However, there is no standard form of measurement.
Eating enough calories per day also helps reach and maintain a healthy weight. The US Department of Agriculture shows that the number of calories you should take varies based on the activity level, weight, sex, and age. When following the Yoli diet, such factors aren’t considered.
How Much Does The Yoli Diet Cost?
Considering the wide variety of supplement products you should buy and the food items you need for the four weeks, there’s no doubt that the Yoli diet is costly. Each 4-week Transformation Kit is available for $340. Also, you’ll have to buy food for this plan, even though the money you spend buying food won’t be higher than normal. The extra cost that comes with the Yoli diet is because of the supplements you’ll have to buy when following the BBS.
What is the Main Benefit of the Yoli Diet?
What Foods Should I Take When Following the Yoli Diet?
What is Yoli Better Body System (BBS)?
What is a Yoli Diet Plan?
Is Yoli Alkalete Good?
Who Owns Yoli?
- [i] Yoli, LLC. How the Yoli Products Work Together.
- [ii] Yoli, LLC. About Us.
- [iii] U.S. Food & Drug Administration. Dietary Supplements. Updated August 16, 2019.
- [iv] Gudzune KA, Doshi RS, Mehta AK, et al. Efficacy of commercial weight-loss programs: An updated systematic review. Ann Intern Med. 2015;162(7):501-512. doi:10.7326/M14-2238
- [v] Yoli, LLC. Better Body System Workbook: Your 28-Day Transformation. 2017.
- [vi] Federal Trade Commission Consumer Information. Multi-Level Marketing Businesses and Pyramid Schemes. Updated October 2019.
- [vii] U.S. Department of Agriculture and Department of Health and Human Services. Dietary Guidelines for Americans 2020–2025. Published December 2020.