The GreySheet Diet: What You Need to Know

Up until 1986, Overeaters Anonymous — a 12-step program geared toward people struggling with eating disorders such as binge eating and food addiction — distributed food plans to its members on grey-colored paper, creating what came to be known as the GreySheet diet.

Overeaters Anonymous no longer endorses the GreySheet diet. But other organizations, including GreySheeters Anonymous, continue to encourage new members to follow the program through sponsors — members who have stuck to the diet for at least 90 days.

The GreySheet diet may not be a healthy choice for everyone. So, talk with your doctor before you try it.

How Does the GreySheet Diet Claim to Work?

The basic plan emphasizes eating foods that are high in protein and low in carbohydrates. The diet requires eliminating all sugar and sugary desserts (such as cake or candy), alcoholic drinks, and grain products such as bread, cereal, and noodles.

The diet does not allow for snacks between breakfast and lunch, or between lunch and dinner. The only things permitted between meals include diet soda, tea, and black coffee. The plan does recommend vitamin supplements, especially ones containing calcium, vitamin E, and the B vitamins.

It’s hard to say how effective the GreySheet diet is. The majority of positive reviews come from anecdotal evidence, or people who say they found success following the dietary plan. There is scant scientific research to support its effectiveness.

What Can You Eat on the GreySheet Diet?

• Breakfast: A serving of protein and a serving of fruit. This might be two boiled eggs or 1 cup of plain, unsweetened yogurt, and 1 cup of strawberries.
• Lunch: One serving of protein and one serving of a vegetable, along with a small salad consisting of salad greens with no dressing or three raw vegetables. Four ounces (oz) of grilled chicken, 1 cup of cooked broccoli, and romaine lettuce would be suitable.
• Dinner: Another protein and vegetable, along with a full salad, such as 2 cups of lettuce or vegetables with 2 tablespoons (tbsp) of dressing. Four oz of beef or fish, 2 oz of cheese, or 8 oz of milk also counts as one protein serving.

Foods to Include

• Poultry, such as chicken or turkey
• Nuts and seeds
• Legumes and beans
• Seafood, like salmon or shrimp
• Eggs
• Lean cuts of meat

Foods to Avoid

The GreySheet diet does not allow for any food between meals. However, you can drink black coffee, tea, or water.

• Sugary drinks and desserts
• Foods that are high in saturated fat
• High-sodium foods
• Alcoholic beverages

Potential Benefits of the GreySheet Diet Plan

There is a lack of research into the GreySheet diet. But the plan’s intent is not specifically weight loss. Instead, it focuses on food addiction and similar eating disorders.

In theory, if you follow the GreySheet diet’s guidelines, you will likely lose weight, especially if your regular diet includes a large amount of refined carbohydrates, added sugar, processed or fast foods, and alcohol.

You may find that the program’s precise rules and portion sizes make it easier to follow than other diets that require counting calories, fat grams, or points. The diet’s emphasis on fresh produce and lean protein can increase your intake of fiber and certain essential vitamins and minerals, while decreasing your consumption of saturated fat, trans fats, and sodium.

Another potential benefit is that to access the dietary plan, you’ll need to work with a sponsor. These people act as coaches to help you reach your goals, keep you motivated, and help provide some support.

Risks of the GreySheet Diet Plan

The GreySheet diet is not for everyone, and it may not work as a weight loss diet. It was designed to help with eating disorders like food addiction. Some reasons it may not work well for you include:

• Weighing and Measuring Not everyone responds well to regimented control over food intake. This diet requires measuring your portions at every meal, with no snacks between meals.
• Lacks Clinical Evidence Like many dietary plans, the GreySheet diet has very limited to no studies or evidence to back up its effectiveness. Instead, the evidence is anecdotal and provided by people who have used the program with some success.
• Potential Nutritional Deficiencies The plan’s restriction on grains is in opposition to the U.S. Department of Agriculture’s (USDA) recommendation to eat plenty of whole-grain foods like brown rice, whole-wheat bread, oatmeal, or whole-grain pasta each day. And it may increase the risk of nutrient deficiencies, particularly of B vitamins and minerals like magnesium and selenium.
• Limited Support for Other Lifestyle Changes While the diet addresses food intake, it does not encourage other lifestyle changes (like regular exercise) that can have a significant impact on long-term, sustainable weight loss. If you follow the GreySheet diet and then return to your previous eating habits, you may regain any of the weight you lost.

Is the GreySheet Diet Right for You?

You should talk with a doctor or a registered dietitian before you try the GreySheet diet or any other fad diet. There is limited evidence suggesting this diet’s safety or success for the average person.

If you feel like you may be living with an eating disorder, talk with a doctor. They can help identify and treat food-related conditions or help connect you with therapists who specialize in these disorders.

The Takeaway

• The GreySheet diet purportedly helps people with food addiction and similar eating disorders by providing structured, low-carb, high-protein meals. You are not supposed to snack between meals and should eliminate sugary drinks and desserts, as well as limiting other carbs.
• There is limited to no evidence that the diet plan is safe and effective for most people. Consult a doctor or a registered dietitian before making major changes to your diet and lifestyle.
• To gain access to the diet, you will need to work with a sponsor — a person who has had at least three months of success or dedication to the diet program.