It sounds almost too good to be true: a diet that promises to shave off 4 kilos in just four days. Dubbed the “flight attendant diet” or Natman plan, this short-term eating programme has been making waves for its unusual approach. It’s not about sipping tomato juice in the sky but about mimicking the fast-paced lifestyle of cabin crew, where meals need to be simple, effective and energy-saving.
At its core, it’s a low-calorie, high-protein plan that pushes the body to burn fat reserves quickly while preserving muscle. The daily intake ranges from 1,000 to 1,600 calories, which is considerably lower than most people’s usual diet. The idea is to give your metabolism a sharp nudge without tipping you into complete exhaustion.
Rules that cannot be bent
The programme only lasts four days, and that’s non-negotiable. Stretching it longer risks deficiencies because it cuts out quite a few food groups. Snacks are strictly off-limits — that means no sly biscuit with your tea. Fatty, sugary or processed foods are out too, as are fizzy drinks and alcohol. The only drinks allowed are water, black coffee and unsweetened tea, which conveniently help to keep hunger at bay.
The beauty of such discipline? Your body is nudged into using its own reserves. But it’s also a crash course in portion control, and many who’ve tried it say it makes them more aware of how often they reach for unnecessary extras during the day.
What you can and cannot eat
The menu is limited but not joyless. Lean proteins such as chicken, fish, eggs and tofu are the stars of the show. To keep things fresh, you can add unlimited green vegetables — think spinach, green beans and courgettes. Fruits are allowed, but only those low in sugar like grapefruit, apples and citrus. A splash of skimmed milk or fat-free yoghurt is permitted too.
What you won’t see on the plate are starchy foods like pasta, rice and bread. Butter and rich cheeses are out, as are cakes and pastries. If your usual breakfast includes a croissant, you’ll need to swap it for half a grapefruit and black coffee.
A taste of the daily menu
A typical day looks a little spartan but surprisingly manageable. Breakfast might be a half grapefruit with coffee. Lunch could be a piece of grilled steak with as many green beans as you like and an apple for dessert. Dinner is usually lighter: two boiled eggs, a tomato and lettuce salad with lemon juice, and another half a grapefruit.
It’s repetitive, yes, but that’s part of the plan. The limited variety ensures there’s little temptation to wander off-course.
What to keep in mind before boarding this diet
This is not a long-term solution. Nutritionists stress that it’s best suited for healthy adults who want to drop a small amount of weight quickly, perhaps before a special event. The big risk, of course, is the yo-yo effect — losing the weight only to regain it once normal eating resumes. To avoid that, it’s crucial to have a stabilisation phase afterwards, slowly reintroducing balanced meals with whole grains, healthy fats and a wider variety of fruits and vegetables.
And as with any restrictive programme, a word of caution: if you have health conditions or dietary needs, seek professional advice before giving it a go. The diet may offer a quick fix, but long-term wellbeing still relies on variety, balance and moderation.