The Shepherd's Diet Analyzed

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The shepherds diet is the new name for what was previously known as the biblically belly breakthrough. The exact reason is unknown, but the name change is assumed to be as a result of the continuously poor customer reviews online.

It was created by Kristina Wilds, a personal trainer who supposedly came up with the idea of the diet when she was trying to treat her husband that was diagnosed with Lou Gehrig’s disease.

This diet is what the creator describes as a “biblically-inspired 7-step system” that ensures to achieve long-lasting fat reduction whilst maintaining muscle mass. Specifically, Kristina claims the information provided by the diet can help people “melt 80 pounds or more of stubborn fat” – quite an extreme claim that should ideally be backed with substantial evidence.

Also, not only is the diet meant just for fat loss, but also to have more energy and vitality, feel happier, and experience better mental clarity – all without surgery, diet pills, adding exercise, or counting a single calorie.

Interestingly, Kristina actually uses references and quotes from the bible to try and solidify the claims she makes in the program (something we have certainly never seen before!).

What Is The Shepherds Diet?

Most people that buy the shepherds diet have probably sat through the entire 30 minute promotional video on their website and been instantly sold that they have found the secret to nutrition.

However, from a nutritionist’s perspective, the amount of valid information provided by Kristina in this video is extremely limited to say the least. The video is basically a thoroughly drawn out way in which to state that healthy fats such as omega-3 are, well, healthy, whilst relying on the religious aspect of the diet to hope consumers make a quick purchase. In other words, Kristina makes it seem as though she has uncovered some sort of secret within the Bible that teaches us how to eat properly, however no actual specifics are provided. This is clearly a marketing ploy to entice people into buying the full shepherds diet plan to unveil the “secrets”.

Those that do part ways with their cash will receive a fat loss plan, grocery guide, anti-stress guide, and a fat burning nutrients report. These guides are meant to help boost the metabolism, suppress appetite, increase energy, and eliminate fat stores.

In more detail:

  • The Fat Burning Nutrients Report: A list of foods that can be eaten to promote fat loss.
  • “The Moses Secret” Fat Loss Protocol: Includes how to short-term fast whilst teaching the principles of health with a spiritual twist.
  • The What Would Jesus Eat Grocery Field Guide: Assists people in choosing what foods they should look for when shopping.
  • The Prayer Warrior Anti-Stress Guide: Guides people to use prayer as a method to reduce stress and maintain positivity.

All the information provided in the book is not intended to be backed by science, but rather by the passages in the Bible, and by the teachings and actions of Jesus. While there is no actual evidence of this historical figure’s diet, Kristina believes that Jesus most likely consumed a blend of the Paleo diet and the Mediterranean diet.

In a nutshell, the shepherds diet incorporates the use of healthy fats (or “healing fats” as called by Kristina), vegetables, ethically-grown meats, dairy, herbs, plant proteins, and wholegrains.

In addition, people are taught how to resist overeating by waiting 20 minutes after they consume a good amount of food before eating more, for the purpose of waiting for satiety to be achieved and hunger levels to decrease.

However, it is crucial for people to realise that this diet plan does not offer more than the information I just provided. Instead it relies purely on trying to spiritually strengthen its readers so they can follow through on their diet goals.

The shepherds diet ends up being more of a psychology lesson as opposed to a nutrition plan.

What Are The User Reviews Saying?

Something that can instantly be seen from a quick internet search is that this diet has extremely poor reviews – up there with the worst of any fad diet (keep in mind this was previously named the biblically belly breakthrough).

Out of 9 written reviews that were found online, 8 reviews gave the diet a 1-star, and 1 review gave the diet a 2-star. On another diet review site, the shepherds diet scored 35% by users.

Some quotes from users are:

  • “There are no acknowledgments, references, or footnotes for quotes used in the book except the spattered bible verses”
  • “I was lured in by the Christian diet sales pitch..”
  • “After reading several posts, I realized this was nothing more than the Paleo or Keto diets”
  • “You can find all of this information for FREE on the internet”

The Reality

The reality of the situation is that although the diet does state some basic nutritional facts, all this information can be found elsewhere online after a few minutes of searching on Google.

Unless people want to spend $47 on the shepherds diet to effectively provide you with the information found for free with the click of a button, then this diet should be avoided at all costs.

(The fact this diet has a claimed retail price of $390 should ring some alarm bells)

The Shepherd’s Diet Health Benefits

Now that the negative aspects of the diet have been covered, this section will list what the shepherd’s diet actually advises, and the benefits of doing so.

Removal of Processed Food

Although the diet claims to have some religious secret to health, most of the health benefits from the diet are as a result of the removal of processed foods, which in turn reduces sugar, omega-6, and calorie intake.

Firstly, reducing calorie intake can have a direct effect on reducing bodyweight if a caloric deficit is achieved. This can be extremely helpful as getting one’s bodyweight down to within the healthy range can lead to various positive health outcomes:

  • Reduced risk of various chronic disease risk factors for hypertension, hyperlipidemia, and hyperglycemia [1].
  • Improved liver function, total cholesterol, HDL-cholesterol, LDL-cholesterol, blood pressure, and glycemic control [2].
  • Reduced risk of developing type 2 diabetes [3].

Secondly, omega-6’s in processed foods are known to be pro-inflammatory, where they have a great tendency to react with oxygen and form chain reactions of free radicals [4], which negatively impact the immune system [5]. This considerably offsets the inflammatory balance within the body, with modern societies now having an average ratio of omega-6:omega-3 of 16:1 [6], despite healthy ranges being no more than 4:1.

Lastly, the removal of sugar from processed foods also has positive effects. It seems the recurrent hyperglycaemic responses from repeated carbohydrate ingestion (mainly refined carbohydrates) results in an overproduction of free radicals and a release of proinflammatory substances that induce inflammation and cause vascular damage [7]. In addition, high sugar diets may lead to intestinal bacterial overgrowth and increased intestinal permeability, which can disturb gut function and the immune system, which consequently worsens inflammation and risk of disease [8].

Increased Omega-3 Intake

The focus of the shepherds diet on high omega-3 fatty acid consumption is also key to its health benefits. This is due to a few main reasons:

  • Suppressing the production of pro-inflammatory molecules and regulating gene expression [9].
  • Improving endothelial (cells on blood vessel walls) function.
  • Decreasing resting systolic and diastolic blood pressure [10].
  • Decreasing fatty acid levels in the blood by the reduced synthesis of LDL from the liver, combined with an increased removal of fatty acids from the blood [11].
  • Can decrease cardiovascular events and mortality rates [12], as well as depression, schizophrenia, and bipolar disorder [13].
  • Improve bone mineral densities [14] by favoring osteoblastogenesis (production of bone cells) [15] [16].
  • Reduced risk of macular degeneration – a major cause of permanent eye damage and blindness [17].


The shepherds diet is the new name for what was previously known as the biblically belly breakthrough – a diet with extremely poor user reviews.

The diet is very basic, teaching people to remove processed foods and focus on consume healthy fats. This is mixed in with a lot of talk about religion and spirituality.

None of the information provided by this diet cannot be found within minutes of a quick online search on healthy eating.

We personally advise that people do not waste their hard-earned money on this diet.

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Fact Checked

This article has been reviewed and fact-checked by a certified nutritionist, and only uses information from credible academic sources.