Diet Review: The Ultimate New York Body Plan

Check out this diet and found out how to lose weight fast. The Ultimate New York Diet plan is created by David Kirsch, the celebrity fitness trainer. 

The Ultimate New York Diet plan takes a low-carb high-protein approach along with regular exercise. The diet comes from celebrity physical trainer David Kirsch. He offers several 10-minute exercises to choose from and recommends 1-4 sessions per day.

The plan is to lose 14 pounds in 2 weeks, therefore severe food restrictions are also really important. The Ultimate New York Diet 1 emphasizes the usage of supplements like 5-HTP, hoodia, green tea extract, and others whose safety isn’t regulated by the FDA.

Diet Review: The Ultimate New York Body Plan

What to Eat?

Low-starch vegetables, egg whites, chicken, fish and canned salmon, with a daily calorie allotment in the 1000 range. All sources of sugar, starchy carbs, and bread – including substitutes – are not allowed in the phases 1 and 2.

There are not fruits in phase 1 (that could last anywhere from 2 weeks to 3 months depending on the personal weight-loss goal), and fat is limited to the good kind like salmon and sesame oil. Kirsch provides a list of nutrients that dieters should avoid completely (A, B, C,D, E, and F lists of prohibited foods).

Phase 2 lasts for 2 weeks and slowly adds back previously forbidden foods (1 serving from the prohibited list).

During the phase 3, the final for life part you’ll add a 2nd serving from the banished-food lists along with a once-a-week cheat meal – one day where you could eat whatever you want.

The Ultimate New York Diet Plan

Phase 1

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The 1st phase is the most strict so as to truly kick start the weight loss process. It usually lasts for 2 weeks however so it’s something that is manageable by many people.

Foods to Avoid

  • Bread
  • Alcohol
  • Cheese
  • Potato
  • Coffee
  • Fruit
  • Chocolate
  • Fats 

Recommended Foods

  • Egg Whites
  • Almonds
  • Chicken Breast
  • Salmon
  • Mushrooms
  • Whey Protein Powder
  • Spinach 

You should also drink as much water as possible during this phase – because whenever on a higher protein diet your body will need more water intake in order to help the kidneys.

During this phase, your calorie level is recommended to be 800-1000 calories.

Phase 2

During the 2nd phase, you are allowed to add 1 extra food that contains carbs to your diet daily.

Recommended Foods

  • Sweet Potato
  • Beans
  •  Oatmeal
  • Berries
  • Brown Rice
  • Apple

All of the above-mentioned foods are slow digesting kinds and will have less of an impact on the blood sugar levels.

This stage also lasts for a 2-week duration and will bring the calories up to some extent, but still to just about 900-1100.

Phase 3

Finally, the diet finishes off with the 3rd phase, known as the “lifelong” stage that you can follow for an indefinite period of time.

Principally, what you want to start doing during this stage is gradually introducing more variety in your diet while still keeping a lower carb approach. You may allow yourself to cheat a little bit more on weekends for example but get back to the low carbohydrate, high-protein eating as soon as you can afterward. 

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What about exercise

Exercise is certainly recommended by this program, though it is detailed in short 10-minute bursts of workout that you do at least once a day. This short workout is definitely enough – because on a measly 1000 calories a day – you won’t have much energy do more exercise than that.

Best for

Hard-core go-getters who want to commit to working out daily and overhaul their lifestyle in exchange for fast results. 

So how does this diet stack up?

Generally, this diet does take a great approach in terms of limiting carbs to lose weight. Due to the fact that many people, when they do eat too much, are overeating on highly processed and refined carbohydrate-rich foods, reducing these from one’s diet will definitely cause a weight loss.

However, the big faults of this program are:

  1. Not setting some strict recommendations for protein intake.
  2. Not setting any precise fat guideline. The diet claims that you should be reducing most fats, however, nuts are recommended. Of course, most nuts contain healthy fat – but every program needs to specify that.
  3. For the first 2 weeks, if the protein is enough, it may be alright, though after that, at the very least fat need to be brought up to around 0.5 grams per pound of body weight.
  4. This method makes no strong recommendation about what to consume before or after an exercise, thus, if you are working out quite intensely, after the first 2-week phase 1 portion you will probably suffer a great crash from lack of muscle glycogen in your body.
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The Ultimate New York Diet plan will in no doubt provide you weight loss – of course, at that calorie level, it would be impossible not to, though the weight loss you experience is likely to be composed of a great quantity of lean tissue hence you will not be really any better off because of it.



The Ultimate New York Diet Plan will definitely cause weight loss, and in most cases, it may well be fast in the first weeks.

But, the obsession with restrictive diets and quick fixes is something I am not a fan of – and thus wouldn’t feel comfortable recommending this book. As a nutritionist, I recommend the Military diet if you are interested in fast weight loss:

or Mediterranean Diet as a healthy, well-balanced diet:

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