EVERYTHING about Mono Diets

So everyone here it is! After days of sorting and researching lots of threads and posts/blogs I’ve devised a guide to mono diets with all the information you need! I have categorised monos to make selection easier, updated the ‘rules’ and included all of ana-lyser’s advice here too. If I have missed anything (hey I’m only human ;) ) then let me know!

TYPICALLY DURING A MONO DIET :

  • Only water is allowed and no other liquids, no coffee, no tea, no zero calorie soda or coke and no chewing gums, no vitamin supplements and no pain killers.
  • It is prefered to stop eating after 7pm.
  • Any medication including laxatives must be taken on an empty stomach and you should eat nothing for two hours after taking it.  (a good idea is to take your medication before going to sleep)
  • Drinking a lot of water is important  in this types of dieting so make sure that you drink at least 1,5lt of water per day.
  • Having a good night sleep is also important.

For very high BMI there is no quantity limit, for the rest BMI there is a gram per day limit that is personal and different for each person according tou their BMI. This limit is set because each ones body can not proccess endless amounts of food. To prevent stomach expanding and food weight gaining we set that gram limit (it is usually a lot of food if you are not low BMI). You can find your personal gram limit below.
THE AMOUNT SOMEBODY SHOULD EAT PER DAY:

  • The actual amount that somebody is supposed to eat per day while on a mono diet really depends on the food that he chooses to do a mono with.
  • Creamy foods need less time to digest, while chewy foods need more. It also depends on the BMI.
  • For people with very high BMI (30+) there is no limit.
  • For people with high BMI (25-29) it is usually between 600-700gr per day.
  • For people with normal BMI (21-24) it is 450-550gr.
  • For people that are on the lower side of normal BMI (18-20) it is 400-450. 
  • For low (17) and very low (16-) BMI it could be 200-350, or up to 200gr or less, depending on the person. 
  • For fruit and veggie monos, there is no actual limit. The person can eat more if he/she still feels hungry. Though, overeating might cause the person’s stomach to expand, and it might also cause “food weight” that might ruin the actual mono diet results if the person does not take laxatives.
  • Liquid food mono diets have a different amount count and the amount limit is higher than the solid or creamy food amount limit.

General Mono rules:

  • Fruit and Vegetables can be eaten Raw, Baked or Blended smooth in a food processor.
  • Some people add cinnamon,spices,herbs and salt/pepper to their monos and still get good results.
  • Cooked food must not be cooked with a lot of extra fats and salt.
  • Drink at least 2L of water per day and have a good night sleep.
  • Leave a 4 hour gap or longer between eating and medication.
  • Leave a 4 hour gap or longer between foods/drinks on duo monos or intemitent monos.
  • Weight loss usually displays the morning (or 8-12 hours) after mono completion. In some individuals it has show earlier or later dependant on Bowel movements, side effects or sleep.
  • Stick to your gram limit based on BMI unless stated in the ‘gram exception list’. Bare in mind that certain individuals still lose when they exceed their gram limit.
  • If you mono on high sodium products you may have to mono-strict the amount of salt intake to lose weight or you could leave weight check until the 2 days after mono.
  • Some weight loss will be delayed if the mono has a high ‘food weight’ – checking is best after a BM or bloating has subsided.
  • If you exceed your gram limit ensure you drink plenty of water.
  • Although water is the only reccommended fluid; some people regularly lose when drinking other fluids like diet pop,coffee or tea. Try at your own risk.
  • Taking regular prescription medication is important so just allow a 4 hour or longer gap before you start your mono.
  • Mono diets work better when used occasionally for 1 – 3 days at a time. Try not to mono more than 3 times per week unless you are using highly effective monos or have good experience with losing/achieving desired results from them.
  • The longer you mono the worse the side effects will be. You will feel worse after a few days of continous monos as opposed to mono -restrict-mono -restrict..etc..

Double Mono guidelines:

Double monos are when you eat two types of mono foods in one day with a minimum of 4 hours between. For effective results follow all the above guidelines plus these additional points.

  • Double monos should have 4 hour gaps between different food
  • Double monos work better when using 1-2 top rated sucessful mono foods
  • Double monos work better with easily digestible foods
  • A good plan for a double mono is to combine one mono from top rated with any other mono OR a ‘good for water retention/BM’ mono with any other mono. Do not risk mixing too high risk mono foods or highly indigestible ones on the same day. The exception to this is fruit and vegetable monos as it is easy to lose by simple calorie deficit when eating only fruit and vegetables!
  • Be aware that you may need to wait longer before weight results due to retention or food weight. Use your intiative and listen to your body.

Mono – restrictive rules:

For those of you who wish to experiment with the more risky mono diets; it is advised that you set a specific calorie limit that is equal or close to your BMR to maximise results. These types of monos are more risky and less reliable but can give good results of carried out strictly. If you REALLY crave a certain food and it doesn’t fit the ‘mono principle’ of simplistic ingredients then try limiting the quantity and calorie amount. This can also be applied to high sodium monos that can cause water retention if followed even if the gram limit is suited to your individual BMI. The sodium levels in certain foods (listed below) can be high even in small quantities.

If you want to try a mono restrictive plan, here are a few basic guidelines to help you.

  • Drink plenty of water (1.5- 2 litres minimum but please DO NOT drink excessive amounts above 3.5 litres/or in a short space of time as this is very dangerous and can lead to water intoxication! )
  • Try to avoid other forms of fluid (they are risky on normal monos and don’t always work for people so risking on a ‘riskier’ mono is pushing your luck….ultimately your decision though!)
  • Be specific with your calorie amounts – stick to your BMR or your net calorie burn in a day.
  • Get plenty of sleep!
  • Try to give yourself a specific eating time frame (eg. 4 hours)
  • Try not to eat too close to bed
  • Try to avoid these types of monos after a fast day
  • Don’t intergrate this type of mono with an intermitent mono or double mono.

WARNING FOR BINGE/PURGE OR PURGE TYPE EDs

Many people have reported that the particularly nauseating and filing ice-cream,pudding and yoghurt monos trigger them to purge or feel the ‘urge to purge’ due to the ease of the food consistency and/or the usage in their usual binge/purge sessions. If you want to experiment with these monos but don’t want to fall into your individual patterns then be careful with what you pick or limit the quantity. This decision is entirely unique to each individual and their own tolerance of certain foods/triggers. Just a friendly ‘heads up’ ;)

Also please be careful using monos with likely side effects after a particularly bad purge session without properly replemishing your electrolytes/hydration levels prior to starting as monos can often mess these delicate balances within the body anyway! Remember if you feel ill at anytime listen to your body – use your instinct and stop if you need to ;)

Banana monos would be good !!

Categories:

Top Rated Monos: (Highest Weight-loss)

Highest recorded weight-loss for all individuals no matter what BMI. Most have lost 0.2 kg- 2 kg!

  • Chocolate
  • Nutella (or other hazelnut spreads)
  • Eggs
  • Coconut oil
  • Watermelon
  • Ice – cream

Most Effective: (Significant Weight-Loss)

Most individuals have lost between 0.2 kg – 1.2 kgs on these monos no matter what BMI.

  • All Fresh or Frozen Fruit
  • All Fresh or Frozen Veggies
  • Almond Butter
  • Almond Milk (can be flavored)
  • Applesauce
  • Chocolate
  • Chocolate Spread
  • Coconut (sweetened and unsweetened)
  • Coconut Milk
  • Coconut oil
  • Coffee
  • Dates
  • Prunes
  • Condensed Milk
  • Banana Spread
  • Chestnut Spread
  • Chestnuts
  • Cottage Cheese
  • Oranges/clemetines
  • Orange Juice
  • Eggs
  • Ice Cream
  • marshmallow fluff spread
  • Frozen Yoghurt (can be flavored)
  • Fruit Juice
  • Hazelnut Spread
  • Honey
  • Hot Chocolate
  • Jelly
  • Kale
  • Ketchup
  • Lemonade
  • Lollipop
  • Maple Syrup
  • Marzipan
  • Meringue (just egg whites and sugar)
  • Milk
  • Milkshake
  • Mushrooms
  • Mustard
  • Nutella (or any other similar product)
  • Nuts
  • Peanut butter
  • Pudding
  • Pumpkin
  • Gummy Candy
  • Liquorice
  • Quark (can be flavored)
  • Sorbet
  • Soy Milk (can be flavored)
  • Soy Yoghurt (can be flavored)
  • Plain/homemade simple ingredient based apple chips (no added ingredients)
  • Plain/homemade simple ingredient based banana chips (no added ingredients)

Least Effective: (Lowest Weight-Loss)

People have reported low weight loss/maintained weight on these monos. This ranges from 0-0.7 kg weightloss but usually between 0- 0.4 kg)

  • Apple Chips (with many ingredients)
  • Sour coated Sweets
  • High sodium meats
  • High sodium
  • chocolate with solid pieces/a lot of ingredients
  • products containing corn syrup
  • Porridge
  • Stollen cake
  • Gingerbread

Risky monos: (usually causes gain in majority of people although some people have maintained. Note: these monos have caused weight loss when followed in a restricted calorie/macronutrient reduction – but not on the usual mono rules. *See mono -strictive list )

  • High sodium meats
  • High sodium cheeses
  • Poor quality meat
  • High sodium foods in general (although some brave individuals have reported a loss/maintaince the day after mono.)
  • Corn syrup products (still works for some individuals but vast majority gained/maintained)
  • Bread
  • Flour based products
  • Wheat based products
  • Rice
  • Potatoes (any form)
  • Banana chips (processed type)
  • Crisps
  • Fries
  • Popcorn
  • Crackers
  • Cereal
  • Cake
  • Biscuits

‘Keto – friendly’ monos:

  • Low Sodium Meat (eg.Chicken,Beef,lean Ham and Steak.)
  • Low Sodium Fish (Tinned or Fresh)
  • Nuts (any kind)
  • Low Sodium Cheese
  • Cream cheese
  • Cottage cheese
  • Cabbage
  • Salad greens
  • Seeds
  • Eggs
  • Coconut (sweetened and unsweetened)
  • Coconut Milk
  • Coconut oil
  • Coffee
  • Peanut butter
  • Homemade nut butters
  • Homemade cacao butters
  • Pure milk products (No added Sugar)

Link << Useful website with more on keto friendly foods!

Note: Keto friendly products that have higher sodium contents have stil worked for a few individuals and some people have found that they have lost a few days later when the water retention has subsided. For quick results it is not advised to have salty monos but everyone can make a decision for themselves dependant on the results/time-frame they wish to obtain.

Drink plenty of water!

Best for Cravings:

  • Almonds – Many people have reported significant reduction in cravings for sweet foods after an almond mono. In fact appetite reduction and binge restraint has improved dramatically even for severe B/P or Binge cycles!!
  • Coconut oil – This mono is not particularly tasty but those who have experimented with it in their drinks have found it to have amazing results! It has been one of the highest energy monos and decreased appetite and binge urges in many individuals.
  • Almond Butter
  • Almond Milk (can be flavored)
  • Apples
  • Bananas
  • Pears
  • Peaches
  • Oranges
  • Watermelon
  • Grapes
  • Eggs
  • dates
  • Ice Cream
  • Frozen Yoghurt (can be flavored)
  • Fruit Juice
  • Hazelnut Spread
  • Honey
  • Hot Chocolate
  • Tuna (low sodium)
  • Salmon (low sodium)
  • Lemonade
  • gummy sweets
  • Liquid drink monos (most kinds have minimal side effects but those that contain a high content of caffeine or create a high caffeine content after high consumption have produced ALOT of negative side effects so procede with caution. Carbonated beverages have also had side effects after high consumption)

Most Side Effects:

Digestive discomfort,loose stools,constipation,delayed bowel movement,pain (cramp/collicky),bloating nausea,dizziness,thirst,flushing,headaches,temporary water retention,heart palpitations and other general unwell symptoms have frequently been reported on all these monos although most have been described as tolerable. (Red indicates high likeliness of side effects and harder tolerance and blue indicates allergy related reactions.)

  • Biscoff Spread
  • Eggs
  • Boiled Potatoes
  • Broth
  • Caramel
  • Chocolate
  • Chocolate Spread
  • Cheese
  • Syrup (can be flavoured)
  • Toffee Caramel
  • Tofu
  • Dried Apples
  • Dried Apricot
  • Dried Cherry
  • Dried Cranberry
  • Sour coated sweets (Some individuals have reported sore tongues from the citric acid coating.)
  • Tomato Sauce (has to be plain without a lot of salt)
  • Tomato Soup (has to be plain without a lot of salt)
  • Turkey Sausage (has to be plain without a lot of salt)
  • Soya Meat (has to be plain without a lot of salt)
  • Sun-Dried Tomatoes
  • Sugar-free products (* see precautions below)
  • Sweet Corn
  • Sweet potatoes (have to be plain without a lot of salt)
  • Milk* (This is a common allergy so those intolerant get significant side effects whereas those who don’t have an allergy have reported feeling great on this mono. It is subject to individual health.)

Sugar-free products warning:

Sugar-free foods and drinks produce good results BUT mainly due to their laxative properties. Many foods are natural laxatives but sugar-free products are often artificial laxatives. These cause painful and sometimes extreme side effects (usually all associated with monos and more)and can be frightening if you are not used to it. Side effects can occur after 30g of polyols (in most sugar-free products) or even less in low weight/low tolerance individuals. Please be careful when trying a sugar-free mono as it can be unpleasant and make you feel very unwell. If you have low blood pressure PLEASE be very careful as side effects increase and you are likely to experience blackouts/dizziness/fainting.

Liquorice is another precautionary mono for those with low blood pressure. (google it )

Caffeine and products containing caffeine:

As you are all aware caffeine is a stimulant and can cause unpleasant and DANGEROUS side effects if consumed in high quantities no matter what weight/health individuals. PLEASE BE VERY CAREFUL when mono dieting on products with caffeine in them as you could easily overdose. Every individual has their own tolerance but on a mono diet you may exced this as the ideal of a mono is to eat/drink freely. Be careful!

Google articles on the above topics for more information. Here are a few wiki links.

Caffeine

Sugar-free products

Least Side Effects:

  • Milk* (This is a common allergy so those intolerant get significant side effects whereas those who don’t have an allergy have reported feeling great on this mono. It is subject to individual health.)
  • Almond Butter
  • Almond Milk (can be flavoured)
  • Soya Meat (has to be plain without a lot of salt)
  • Strawberry Spread
  • Sun-Dried Tomatoes
  • Sweet Corn
  • Sweet potatoes (have to be plain without a lot of salt)
  • Liquid drink monos (most kinds have minimal side effects but those that contain a high content of caffeine or create a high caffeine content after high consumption have produced ALOT of negative side effects so procede with caution. Carbonated beverages have also had side effects after high consumption)

High Energy Monos:

Most people have found these monos easy to follow and suitable for bust schedules/work/school/active lifestyle.

  • All Fresh or Frozen Fruit
  • All Fresh or Frozen Veggies
  • Almond Butter
  • Almond Milk (can be flavoured)
  • Eggs
  • Chicken
  • Beef
  • Tuna
  • Nuts
  • Bananas
  • Coconut oil (hard to tolerate taste wise)
  • Soya Meat (has to be plain without a lot of salt)
  • Strawberry Spread
  • Sun-Dried Tomatoes
  • Sweet Corn
  • Sweet potatoes (have to be plain without a lot of salt)
  • Liquid drink monos (most kinds have minimal side effects but those that contain a high content of caffeine or create a high caffeine content after high consumption have produced ALOT of negative side effects so procede with caution. Carbonated beverages have also had side effects after high consumption)

Low Energy Monos:

  • Biscoff Spread
  • Boiled Potatoes
  • Broth
  • Caramel
  • Chocolate
  • Chocolate Spread
  • Cheese (low sodium kinds only)
  • Syrup (can be flavored)
  • Toffee Caramel
  • Tofu
  • Tomato Sauce (has to be plain without a lot of salt)
  • Tomato Soup (has to be plain without a lot of salt)
  • Turkey Sausage (has to be plain without a lot of salt)

Best for Water Retention/Bowel Movements:

  • Watermelon
  • Celery
  • All Fresh or Frozen Fruit
  • All Fresh or Frozen Veggies
  • Almond Milk (can be flavored)
  • Dried Apples
  • Dried Apricot
  • Dried Cherry
  • Dried Cranberry
  • Coconut (sweetened and unsweetened)
  • Coconut Milk
  • Coffee
  • Condensed Milk
  • Custard
  • Dairy Milk (can be flavoured)
  • Dried Dates
  • Dried Figs
  • Dried Mushrooms
  • Dried Papaya
  • Dried Pineapple
  • Dried Tangerine (mandarin) Peel
  • Ice Cream
  • Frozen Yoghurt (can be flavored)
  • Fruit Juice
  • Hazelnut Spread
  • Honey
  • Hot Chocolate
  • Jelly
  • Kale
  • Ketchup
  • Lemonade
  • Lollipop
  • Maple Syrup
  • Meringue (just egg whites and sugar)
  • Milk
  • Milkshake
  • Mushrooms
  • Mustard
  • Nutella (or any other similar product)
  • Nuts
  • Peanutbutter
  • Pudding
  • Pumpkin
  • Pumpkin Seeds
  • Gummy Candy
  • Liquorice
  • Sorbet
  • Soy Milk (can be flavored)
  • Soy Yoghurt (can be flavored)

(* TOP rated water retention buster!)

  • Best Post-Binge:
  • All Fresh or Frozen Fruit
  • All Fresh or Frozen Veggies
  • Almond Butter
  • Almond Milk (can be flavored)
  • Chocolate
  • Chocolate Spread
  • Coconut (sweetened and unsweetened)
  • Coconut Milk
  • Coffee
  • Condensed Milk
  • Sweetened Condensed Milk (also boiled)
  • Vanilla Spread
  • Whipped Cream
  • Yoghurt (can be flavored)
  • Eggs
  • Ice Cream
  • Frozen Yoghurt (can be flavored)
  • Fruit Juice
  • Hazelnut Spread
  • Honey
  • Hot Chocolate
  • Jelly
  • Kale
  • Ketchup
  • Lemonade
  • Lollipop
  • Maple Syrup
  • Meringue (just egg whites and sugar)
  • Milk
  • Milkshake
  • Mushrooms
  • Mustard
  • Nutella (or any other similar product)
  • Nuts
  • Peanutbutter
  • Pudding
  • Pumpkin
  • Pumpkin Seeds
  • Gummy Candy
  • Liquorice
  • Quark (can be flavoured)
  • Sorbet
  • Soy Milk (can be flavoured)
  • Soy Yoghurt (can be flavoured)

Best Post-Fast:

  • All Fresh or Frozen Fruit
  • Yoghurt (can be flavored)
  • Sweetened Condensed Milk (also boiled)
  • All Fresh or Frozen Veggies
  • Almond Butter
  • Almond Milk (can be flavoured)
  • Eggs
  • Watermelon
  • Celery

Most Filling/Satisfying:

  • All Fresh or Frozen Fruit
  • All Fresh or Frozen Veggies
  • Almond Butter
  • Watermelon
  • Carrots
  • Pears
  • Apples
  • Almond Milk (can be flavored)
  • Chocolate
  • Chocolate Spread
  • Coconut (sweetened and unsweetened)
  • Coconut Milk
  • Coffee
  • Condensed Milk
  • Sweetened Condensed Milk (also boiled)
  • Vanilla Spread
  • Whipped Cream
  • Yoghurt (can be flavored)
  • Eggs
  • Gummy Candy
  • Liquorice
  • Quark (can be flavored)
  • Sorbet
  • Soy Milk (can be flavored)
  • Soy Yoghurt (can be flavored)

Only suitable for ‘Mono-Stricting’:

  • Apple Chips
  • Syrup (can be flavored)
  • Toffee Caramel
  • Tofu
  • Tomato Sauce (has to be plain without a lot of salt)
  • Tomato Soup (has to be plain without a lot of salt)
  • Turkey Sausage (has to be plain without a lot of salt)
  • Avocado
  • Bacon (has to be plain without a lot of salt)
  • Banana Chips
  • Beans (plain only)
  • Chicken (has to be plain without a lot of salt)
  • Chicken Sausage (has to be plain without a lot of salt)
  • Cookie Butter
  • Cookies (plain-not all types)
  • Corn
  • Cream Cheese
  • Curds
  • Soya Meat (has to be plain without a lot of salt)
  • Strawberry Spread
  • Sun-Dried Tomatoes
  • Sweet Corn
  • Sweet potatoes (have to be plain without a lot of salt)
  • Mars Bars
  • Marzipan
  • Mashed Potatoes (no butter-a little salt)
  • Fava Beans (plain only)
  • Fish (has to be plain without a lot of salt)
  • Fruit Nectar
  • Liver (has to be plain without a lot of salt)
  • Lobster (has to be plain without a lot of salt)
  • Lima Beans (have to be plain without a lot of salt)
  • Mayonnaise
  • Glaze (can be flavored)
  • Halva
  • Hummus
  • Meat (has to be plain without a lot of salt)
  • Mushroom Soup (velute-has to be plain without a lot of salt)
  • Oatmeal
  • Olives
  • Popcorn
  • Porridge
  • Pumpkin Soup (velute-has to be plain without a lot of salt)
  • Raisins
  • Rice
  • Shortbread
  • Shrimps (plain only)
  • Smoked Turkey
  • Cereal
  • Wheat products
  • Bread
  • Crumpets
  • Pizza
  • Crisps
  • Fries
  • Most multi-ingredient foods!
  • High sodium foods

Gram exception monos: (Monos that have caused weightloss in many people with any BMI -even

  • Chocolate
  • Nutella
  • Spreads
  • Coconut oil
  • Nuts
  • Liquid monos

@annaworld♥

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