Rosedale Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

rosedale-dietRon Rosedale, MD, wrote TheRosedale Diet in late 2004. In the book, the author describes his weight loss diet as the one diet that has not been done yet.

He is referring to the particular unique nutrient ratios of the diet.

Rosedale Diet Basics

The Rosedale diet could be described as a high fat, very low carb, low protein diet. It is similar to the South Beach Diet and The Hampton’s Diet (and even the Atkins diet) – yet places more emphasis on eating a lot more healthy fats.

The premise behind the Rosedale Diet is controlling the hormone leptin (see more about leptin diets) .

Recent research has shown this hormone to be responsible for control of hunger. Dr. Rosedale argues that by managing this hormone, you will no longer ‘over-eat’ but will be satisfied earlier. Therefore weight loss will occur.


Despite containing a lot of science, there is little that is new in The Rosedale diet – except for the leptin research – this is all new research. It has long been known that consumption of fats (particularly unsaturated fats) does help to satiate appetite.

The only carbohydrates the author recommends are fibrous carbs (e.g. green vegetables). Starchy carbs and grains are completely out.

Rosedale Diet – What do you eat?

The protein recommendations are calculated as approximately 1 gram per half your lean body mass. This equates to around 50-75 grams of protein per person per day.

There is no calorie counting or carb counting on this diet. The Rosedale diet is all about eating when you are hungry. The diet is restrictive, beginning with a 3 week phase where all starchy carbohydrates are to be avoided. After these first 3 weeks, some other foods are allowed to be eaten – but only in restricted amounts.

There are even certain fruits and vegetables that must be avoided altogether! – for example; Banana, Cantaloupe, Dried fruit (all varieties), Grapes, Honeydew, Orange, Pineapple, Watermelon, Yams, Pumpkin, White Potatoes, Corn.

Rosedale Supplementation

There is an extensive section on supplementation (about 25 pages of the book). The recommended supplementation plans would be very expensive to follow, and the fact that the author does have business in the supplement industry always makes this suspect.

While there is absolutely no doubt that our food supply is far from nutritionally rich, and we do need to supplement – it should not be necessary to purchase so many supplements for weight loss.

Rosedale’s Exercise Strategies

“…achieve excellent results even if you never pick up a weight or dust off your treadmill…” – Dr Rosedale.

This is something that we all love to hear – lose weight by eating when you want and never exercising. This is just not realistic.

The health benefits from exercise are myriad. Ask anyone who has made a physical transformation from obese to muscular – I bet you’ll find that they did pick up a weight, and did plenty of cardio exercise.

Sample Meal Plan

Eggs ‘Benefit’ (recipe in book)
Chicken salad
Avocado spread on celery stalks
Dilled Salmon and fresh asparagus
Salad of your choice

Costs and Expenses

The Rosedale Diet retails for $14.99.

Click here to purchase this diet for a discounted price.

Dieters may also feel the need to buy the supplements recommended in the book, which will greatly increase the diet’s overall cost.


The Rosedale Diet is different. Ron Rosedale has been at the forefront of leptin research for sometime.

We have also received a number of emails from people who have had success with this diet – not only in weight loss but alleviating other health problems such as diabetes and cholesterol problems.


  • Rosedale, R., & Colman, C. (2004). The Rosedale Diet. HarperResource.
  • Friedman, J. M., & Halaas, J. L. (1998). Leptin and the regulation of body weight in mammals. Nature, 395(6704), 763-770. abstract
  • Klok, M. D., Jakobsdottir, S., & Drent, M. L. (2007). The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obesity reviews, 8(1), 21-34. abstract
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: March 9, 2015. Disclaimer



    NOT an eat all you want eggs and bacon diet. That means very low fat dairy, a bit of egg (whites I think) and tofu are all OK.
    You are able to eat a moderate amount of really good EFA rich fats and olive oil which means, nuts avacados and olive oil is OK too. Once you get to part B, a bit of fruit and high fiber crackers. Hey it’s doable, even if you are a vegetarian AND if you have to bend the rules a bit to make it work for you, it seems that it still works, you just might take a little longer to get where you are going.
    I have had good success recommending this to certain patients who fit the profile IF you can stay on it and it’s the right diet for you, then it WORKS!

  2. Anna

    Easy. Avocado is almost a one food diet. You can eat avocado and nuts and seeds and eat a vegetarian meat substitute or eggs.

  3. padma

    i just want to tell that this diet has helped me to lose weight more than i expected!!!!

  4. Mike

    How do you do this diet, if you are a vegetarian?
    Stop wasting your life and eat meat/fish etc!

  5. Denise

    I just wanted to let you know that the Rosedale diet saved my life! My morning bloodsugars were 250, to 350, and I was taking large doses of insulin at meals and bedtime. I started ion august first 2009, and eight months later I have gone from 239 pounds to 182 and still losing! I am taking very little insulin and have as much energy as an active ten year old. I will be 51 years old in september. My doctor is so excited at my success she calls me her posterchild. She has hopes that I may someday soon get off insulin altogether. If I go off your food plan and eat something not good for me, it makes me physically ill. I don’t crave sugar anymore, and my mental state is very much improved. I am so grateful for the friends that cared enough to encourage me to try your food plan and to keep trying! God Bless You!!!I tell everyone I know about your book and they see the success I have had, and some of them are now eating better and getting healthier!

  6. CA

    How do you do this diet, if you are a vegetarian? I need an answer quick, as my doctor recommended this way of eating. This seems too radical to me, and just a copy of theAtkins way of eating. Please straighten me out on this.

    • ted

      How do you do any diet as a vegetarian? Well you substitute meat proteins with plant proteins…beans, lentils, soy, etc. it may take a little creativity but it can be done.

      • Laura 1 week ago

        Beans are not allowed on the Rosedale Diet.

  7. Jim Laing

    I’ve been on Rosedale diet for about 3 years. I have at least 5 close friends on the diet (males ages 40-70). All of us use it to control cholesterol. All of us were taking satins. Currently none of us use satins and all of us have cholesterol under 150. In addition other markers have improved as well, as dramatically. Some exercise and some do not. Further more 2 of the 5 of have had before and after stress tests and in one case blockage went from 98% to completely clear in less than 90 days. Most of us had significant weight loss in the first few months 30-60lbs.

    Wish we could thank Dr. Rosedale personally. We’re in for life.

  8. Joyce

    I heard of the Rosedale diet from Dr. Mercola’s newsletters. It terrified me because of the amount of fat. I have been on it only three days and have lost two lbs. Lbs that I was having trouble losing. But the main thing I noticed is that my endless fatigue disappeared. I had the feeling that I have not eaten enough good fats in years and years. I almost felt the fat melting off my body. I also didn’t realize how much protein I was actually eating. And if Rosedale is right and that excess turns to saturated fat, it could account for the high cholesterol I have (all my other heart markers are fine). I did the south beach diet many years ago and it worked well for weight loss but it did not give me this feeling of energy and healing. I had a non starchy vegetarian diet this evening and I’m so full that usually I would equate it with gaining it will be interesting int he morning to see if I am still losing. I also stopped eating after 8. Which I have NEVER been able to do in my life. I am still drinking tea with Agave necter which is one of those fructose things he warns against. But I’m not ready to give up me tea (yes I said it that way on purpose.) I agree with the person who said that each of us has to find our way of eating and the foods that heal our particular bodies,

  9. Linda

    I have been on this diet for 5 years. I lost 40 pounds the first year and my weight is stable. I stay on the diet for health reasons. I was found to be pre-diabetic and this condition reversed with this diet. It also lowered my blood pressure and it has been good for many other minor conditions. I plan to stick with it.

  10. John Doe

    Oh, Rosedale also discusses eating fish, which I love and would eat a ton of were it not for mercury contamination. He also presents canola oil as a healthy food and more and more info is coming out on why it isn’t.

  11. John Doe

    My family has been on a health quest for a while that started when we found several of us are gluten sensitive. (We also have allergies to certain nuts, and dairy doesn’t agree with us either!) Given that we’ve already made the jump away from wheat, oats, rye, barley and the mainstream grains, and dairy too, we are already so far from the American diet that giving up grains isn’t as hard for us as it might be for some. None of this is “a diet” per se, just refinements on how to eat correctly. We also wonder how much Rosedale is targeting people with diabetes and other disorders or who are eating unhealthily (e.g., white flours). How would his book differ if it spoke to people who already eat very healthily?

    I’m now 48 (male) and had already begun to figure out that grains make me fat, so does alcohol and especially beer (so sad). Grains are a relatively recent addition to the human diet and there’s a good argument that they are not a good one. Aren’t they a grass, after all? And unlike a cow which has 3 stomachs to digest grasses, don’t we have only one which might be a clue that we shouldn’t eat grasses or else they’ll mess with our blood chemistry? So when we read Rosedale Diet we knew we were on to something by becoming aware of the importance of leptin.

    The book is very useful in that regard. The book doesn’t have enough to say about what foods can be eaten, when, and how they should be prepared, in our opinion. We also think that while the good doctor knows a lot about blood chemistry, he doesn’t know enough about eating healthy. For instance, he presents soy as a healthy food, which it is not. (Soy contains hard to digest phytates, way way too much estrogen compounds, and is almost always GMO, and it’s even harder for the GI tract to break down than grasses).

    I was already a flat-belly, but since giving up grains I’ve gotten down to a natural weight for me. (6ft, 170lb) I have no “handles” and I can see a vein on my bicep most all the time.

    We are having trouble with how much grains to feed our children though. The book DOES say that children are able to switch from energy sources better than adults, but we’ll continue to research this. Also, we’ll read everything we can find on no-grain diets and hopefully we’ll get a more rounded knowledge on this topic.

    The book may have its flaws, but its description of the importance of leptin make it a must-read for anyone on a health quest.

  12. Susie

    I’ve been using the Rosedale diet for 3 months. I’m at 212# and only 5’3″ and have arthritis so I’m pretty sedentary. I have hypoglycemia, so i have problems staying alert all day. I initially lost 7# on this diet, then nothing more. My health is much much better however, and going off of it just brings symptoms back, so am adopting this as just a good way to eat.

  13. Amy Trapasso

    I am 48 yrs old & suffer w/ a candida imbalance & osteoarthritis. I have been searching for the right balance to maintain a healthier weight that would also alleviate the cycles of candida & arthritis. After reading Dr Rosedale’s book & applying the basic principles, I have lost 7 lbs after 2 wks w/ another 8 lbs to go. I’ve seen a reduction in my arthritis symptoms & my constant hunger. In the first week I wasn’t willing to give up tomatoes & was eating them 2-3 times a day. The 2nd week, I eliminated them & have seen a quick weight drop & less of a sweet tooth. My goal is HEALTH through good nutrition. It’s good to have a guide for your body to heal itself w/o pharmecuticals & all their side effects.

  14. acousmas

    As far as diet science is concerned (I am a microbioligist), this diet makes much more sense to me than other diets I have looked into. That being said, I know we still know much less than we want to about a “perfect diet” and given what we do know, there probably won’t be a magic bullet. As far as determining how many calories to eat overall (as questioned in earlier posts) in fat,protein, and carbs and in what ratios, I would extrapolate that information from this article: ( where Dr. Rosedale advises the use of 1 to 2 grams of protein per pound of lean body mass based on activity level (i.e., zone, protein power?) For example, 150lbs person with low activity level (20% body fat; 115lbs lean body mass) eats 115 grams of protein per day (460 cals from pro.) As he says this should comprise 30% of cals.; then 20% from carbs is (little algebra… 30%/115g = 20%/x(g); x=77g of carbs per day). So 77grams of carbs per day at 308 cals and 50% from good fats is 85g – 768 cals. Total calorie intake is 1536, which is a low calorie diet and whether the hormone claims are true or not, with exercize, even the insulin resistant should lose weight quickly, if not over time if they follow the low gi carb, as well as fat and protein composition components of the diet instructions. Though this diet may be difficult to maintain in our culture, there is no doubt that the science behind it is valid and much more healthy than the food pyramid (I was taught in school) for the purpose of general health, weight loss and longevity. The strictness of the food restrictions could be adjusted to healthy alternatives (not fast food or what most people enjoy eating in America) I imagine for those without specific health concerns to little effect. For the purpose of weight loss, health maintenance and longevity I think this diet proposes a very healthy way of eating that is safe under the supervision of a doctor. Supplementation is another subject, but the bare consumption of the food as prescribed will be as healthy or moreso than most American diets and diets specifically for weight loss. Also, in response to an earlier post regarding how individual difference is a factor in whether a diet works or not, I agree with a few caveats. We all metabolize calories in amounts relatively close to predicted rates and the science related to dieting in both disease populations (e.g., type 2 diabetics) and non-disease populations can be generalized into many healthful recommendations from doctors that subsequently cause predictive healthful results among patients. That being said, our primary problem in America with regard to diet is doctors like Rosedale aren’t funded to do large population studies with healthful diets that could in turn reduce taxpayers contribution to the medical industries, American’s are bombarded with unhealthy propagandistic marketing from food corporations, Americans have been taught that it’s not our fault that we eat bad food because “were hungry” (with pouty lips) and a healthy diet is aberrant and only for people who are overweight. I like this diet so far, but in five years we may have more or better information… I already eat like this… basically, except I include some of those high fructose fruits that I wouldn’t advise for weight loss.

  15. Rosa

    Hello I’m a Mexican MD and Homeopath. I’d like to know if the book has been translated into Spanish annd someone has already done the math to convert the ciphers he mentions- Farenheit to Centigrades, pounds to kilos, inches to cms. Of course I could do that too if I have to, but if its been done already, all the better. Thank you.

  16. Cee Cee

    Not so easy to figure out…Percentages…based on what…grams, don’t get it. 50/30/20