Bootcamp diet

Bootcamp diet

The Bootcamp program was created by the French V. Orsoni. It is a complete diet that takes place in four phases and combines sport, nutrition and a healthy lifestyle. The program is monitored online and provides access to daily coaching, recipes and advice. Weight loss is, in general, progressive and long-lasting.

Features of the Bootcamp diet:

  • Average duration of 3 to 6 months
  • Divided into 4 phases: detox, attack, stabilization and defense
  • Combines sport, nutrition, well-being and healthy living
  • Online coaching
  • Good long-term results

The main principles of the regime

Created by Valérie Orsoni, the BootCamp diet is available on a website that offers global coaching with daily nutrition recommendations, recipes, tips, motivation advice and a video to achieve weight loss goals. Valérie Orsoni first created her slimming program through her first company My Private Coach, which had been a great success. She then decided to develop LeBootCamp to make her coaching more accessible via the web. A book on the BootCamp diet is also available.

How does the Bootcamp diet work?

The Bootcamp slimming approach is based on four pillars: nutrition, physical activity, motivation and stress management. Three programs are available from 3 to 6 months. The principle is to restore a balanced diet by adding physical activity. The choice of foods is based on their glycemic load, their alkalizing or acidifying effect and their detoxifying power.

The Bootcamp program is divided into 4 phases:

  • Detoxification phase (15 days): it includes the consumption of so-called “detoxifying” foods. The goal is to cleanse the body to quickly lose excess weight.
  • Attack phase: the goal is weight loss and cellulite loss. A diet with a low glycemic load is recommended during this phase. It is also necessary to include a menu of the detox phase one day a week.
  • Stabilization phase: the goal is to stabilize your weight and lose the last remaining kilos. The key concept during this phase is the acid-base balance. This phase should start when 75% of the weight you wanted to lose is eliminated. Physical activity is a major focus during this phase.
  • Defense phase: the goal of this phase is to never fall back into the trap of miracle diets. An education is achieved by explaining a variety of miracle diets available on the market.

How does the bootcamp diet lose weight?

The principle of this diet consists in reducing caloric intake and increasing expenses in order to create a deficit and thus lose weight.

The detox phase is based on the principle that the accumulation of toxins in the body prevents weight loss. The main culprits would be pesticides, fish mercury, glucose-fructose syrup and sweeteners.

The attack phase involves a diet with a low glycemic load, which would be ideal for weight loss.

Then, the stabilization phase is based on the principle that an obese body is acidic while a thin and healthy body is alkaline or neutral.

How long does this diet last?

The duration of the Bootcamp program varies depending on the objective and progress. On average, it will have to be followed for 3 to 6 months to reach and maintain the desired weight. However, it is also a programme to develop new eating and lifestyle habits. Habits that will have to be maintained once the regime is completed.

Foods allowed in the slimming program

The main foods to consume during the detox phase are:

  • Sarasin
  • Apples
  • Artichoke
  • Banana
  • Watercress
  • Lawyer
  • Beetroot
  • Cruciferous
  • Garlic

Top alkalinizing foods to include daily in the diet:

  • Lemon (zest)
  • Hazelnuts
  • Lawyer
  • Fruits: banana, pineapple, blackberries, raspberries, melon, grapefruit
  • Cabbage
  • Asparagus
  • Sweet potato and potato
  • Young shoots
  • Sprouted seeds
  • Garlic, onions and aromatic herbs
  • Soya and tofu
  • Cinnamon and honey
  • Pulses

Prohibited foods

Throughout the program, and particularly during the detox phase, care should be taken to avoid the following foods:

  • Red meat
  • Dairy products
  • Eggs
  • Sweet, refined and processed products
  • Prepared dishes
  • Saturated and trans fats
  • Fries
  • White bread
  • Alcohol
  • Salt

The idea is to reduce acidifying foods but also salty foods rich in sodium. It is also necessary to consume more alkalinizing foods.

The Bootcamp: slimming program and recipes

Detox phaseAttack phaseStabilization phaseDefense phase
(infused roasted buckwheat)
Buckwheat cake1
jamSoya yogurtGrapefruit
saladRed fruits250
ml almond milk
with almond
drinkVanilla almond milkMuesli
with no added sugar
NoonFish papillote with vegetables and lemon
juiceSteamed potato with olive oil and
chivesRed fruit
Endive and walnut
with vegetables and
1/2 avocado and lamb’s lettuce saladTranche of
wholemeal breadHumousBrocoliin gratin2
squares of chocolate and 5 almonds
Quiche lorraineSalad of
lamb’s lettuce, pine nuts and raisins3
SnackApple at will10
Cottage cheese with stevia250 ml alkaline lemonade Apple2-3


250 ml alkaline lemonade

PearBuckwheat flour


EveningTomato and pepper soupCubes of
grilled tofu with mustard and balsamic vinegarTranche of
wholemeal bread1
Green saladOmeletteRatatouille

à volontéPoire

Cucumber saladSalmon
Fennel and pink grapefruit saladCassolette of
with lemon

Advantages and disadvantages

The positive points of the Bootcamp diet

  • A balanced and diversified diet
  • Fibre and micronutrient richness
  • Interesting discussion forum to feel supported by the Bootcamp community
  • Slimming dishes available online
  • Progressive and interesting weight loss
  • No food ban
  • Compatible with a fulfilling social life
  • Developing good eating habits

The negative points of the regime

  • No dairy products to help cover calcium and vitamin D needs
  • Internet access required for monitoring
  • Online coaching only
  • Requires time to cook

Recommendations and precautions to be taken

Are there any risks?

If the Bootcamp diet is followed properly, there is no particular risk. It is a progressive, balanced and relatively healthy food program. However, the absence of dairy products must be compensated to avoid vitamin D and calcium deficiencies, especially in postmenopausal women.

Is this a diet for you?

Yes, if you want to develop good long-term habits and lose weight over the long term. The Bootcamp program is complete and includes all the success factors for weight loss: sport, state of mind, diet, etc. It therefore requires a desire for global change.

Is it a diet compatible with sport?

Yes, sport is one of the pillars of the Bootcamp program. A complete coaching is available online to support you throughout your diet.

How can I not gain weight?

The last two phases of stabilization and defense are designed to never regain the lost weight and to avoid all the traps that could lead to weight gain. To keep a stable weight, it is therefore imperative to complete the program and not to stop as soon as the desired weight is reached.

A few figures to go further

About 90% of people who followed this diet over a 6-month period would have lost 12 kg (2 kg/month on average).

The BootCamp diet is actually a low-calorie, low-glycemic diet. No studies specifically related to this scheme have been published. However, the principles of this diet, which are based on calorie intake and energy expenditure, are recognized as a good weight loss method. The fact that there are no prohibited “pleasure” foods such as chocolate, for example, makes it an easier diet to follow.

Glycemic index and load have been the subject of many studies over the years. Studies that have looked at foods with a low glycemic index show that they would indeed be more satisfying. Several studies have shown that diets with low glycemic indexes, compared to diets low in fat, have better success rates in weight loss. A decrease in the glycemic index therefore seems to be an effective method to promote weight loss.

Finally, very few studies are able to support the hypothesis of the benefits of acid-base nutrition in reducing obesity and other chronic health problems. On the other hand, some principles such as increasing your consumption of vegetables, fruit, nuts and seeds and reducing your consumption of red meat, processed products and alcohol are very valid recommendations.