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:

  • The 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
  • Excellent 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 was a fantastic success. She then decided to develop LeBootCamp to get 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. Education is achieved by explaining various miracle diets available on the market.

How does the boot camp diet lose weight?

The principle of this diet consists of reducing caloric intake and increasing expenses 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 program 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 dairy 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
  • Pressed lemon
  • Buckwheat Tea (Sobacha)
  • Buckwheat cake
  • Jam
  • Soya
  • Yogurt
  • Grapefruit
  • Pressed lemon
  • Buckwheat Tea (Sobacha)
  • Salad Red fruits
  • 250ml almond milk
  • Pressed lemon
  • Buckwheat Tea (Sobacha)
  • Patties with almond
  • Butter
  • Seasonal fruits
  • Pressed lemon
  • Buckwheat Tea (Sobacha)
  • Kiwis drink
  • Vanilla almond milk
  • Muesli with no added sugar
  • Fish with vegetables and lemon
  • Steamed potato with olive oil and chives
  • Red fruit juice
  • Endive and walnut
  • Salad
  • Pasta with vegetables and basil
  • Fruit salad
  • 1/2 avocado and lettuce salad
  • Slice of wholemeal bread
  • Humous Broccoli gratin
  • 2 squares of chocolate and 5 almonds
  • Quiche Lorraine
  • Salad of lettuce
  • Pine nuts and raisins
  • 3 figs
  • Apple
  • 10 almonds
  • Cottage cheese with stevia
  • 250 ml alkaline lemonade Apple
  • 2-3 dates
  • 15 hazelnuts
  • 250 ml alkaline lemonade
  • Pear
  • Biscuits
  • Tomato and pepper soup
  • Cubes of grilled tofu with mustard and balsamic vinegar
  • Slices of wholemeal bread
  • 1 orange
  • Green salad
  • Omelet
  • Ratatouille
  • William Pear
  • Cucumber salad
  • Salmon in rice
  • Soy
  • Yogurt
  • Fennel and pink grapefruit salad
  • Cassolette of seafood
  • Lemon ice cream

Advantages and disadvantages

The positive points of the Bootcamp diet

  • A balanced and diversified diet
  • Fiber and micronutrient richness
  • Stimulating discussion forum to handle supported by the Bootcamp community
  • Slimming dishes available online
  • Progressive and attractive 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 reliable 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. 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 stop as soon as the desired weight is reached.

A few figures to go further

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

The BootCamp diet is 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 an efficient weight-loss method. The fact that there are no prohibited “pleasure” foods like 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 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 an effective method to promote weight loss.

Finally, few studies support the hypothesis of the benefits of acid-base nutrition in reducing obesity and other chronic health problems. However, some principles like increasing your consumption of vegetables, fruit, nuts, and seeds and reducing your consumption of red meat, processed products and alcohol are weighty recommendations.

Also read: Mediterranean diet