The Shepherd’s Diet – Lose Weight |Improve Your Health and Immune System

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

Learn everything about the Shepherd’s Diet that will positively change your life in many ways. This program is a unique combination of the main Christian values, effective diet program for healthy weight loss, and improvement of the immune system.

While people often get stressed out when they hear about a restrictive diet, the Shepherd’s Diet offers an anti-stress approach for those looking to improve their life. It targets your body, mind, and spirit simultaneously to help you achieve impressive results.

Many experts believe this new program is a mix of the Mediterranean diet and Paleo diet, as it includes “good” fats and removes GMOs and toxins from your current regimen. Apart from weight loss benefits, the program also improves spiritual wellness; People will get useful advice on how to achieve better self-control and physical health.

Dive in our independent review on Shepherd’s Diet plan with a detailed description of its components, benefits, and also a free sample of its daily meal plan to give you an insight into the specifics of this method.

What is the Shepherd’s Diet?

The Shepherd’s Diet was created by a personal trainer Kristina Wilds to support her husband diagnosed with serious Lou Gehrig’s disease. It is an extraordinary guide uncovering unusual ways to improve both your physical and spiritual health. The program mostly highlights the consumption of healthy fats, unprocessed and GMO-free foods.

Here is what you will get by purchasing the Shepherd’s Diet book:

  1. The main outline of the diet – a practical guide explaining certain diet facts and why some fats are included in the food list.
  2. Fat Burning Nutrients Report – will help you add the right foods in your diet, by listing the vitamins and minerals you should eat.
  3. “The Moses Secret” fat loss protocol – is short-term fasting that is often implemented for reaching spiritual growth, and of course for losing weight.
  4. The “What Would Jesus Eat” Grocery Field Guide – is a detailed shop list of foods that are both healthy and cost-efficient.
  5. Prayer Warrior Anti-Stress Guide – will help to remain calm and reduce the stress that can have a negative effect on your body.

In many religions, as well as in Christianity, greed (eating too much) and sloth (being too lazy) are the sins that people should avoid. The author, too, believes that unhealthy lifestyle choices come from these flaws.

The book also discusses methods to stop overeating habits and achieve self-control. These tips are mostly faith-based, and some people are quite inspiring to follow.

Moreover, the author also introduces how Jesus likely consumed foods. On top of this, the name of the diet is inspired by the actual shepherds that besides herding sheep on mountain farms, naturally eat healthy food and hence live much longer than most of the people. So, the author thinks these shepherd-lifestyle tips could help people to lose weight.

If you want to learn about other options for healthy weight loss, read our “Cruise Control Diet by Jorge Cruise: Ultimate Guide | Does It Work?” article. This method doesn’t focus on counting calories but rather encourages using natural ingredients and whole foods.

The Shepherd’s Diet Pros and Cons

As mentioned before, the Shepherd’s Diet is very similar to several popular diets that incorporate consumption of lean meats, veggies, healthy fats, and whole foods. Hence, the number one advantage is that the Shepherd’s Diet system combines a hefty package of benefits from other effective diet programs.

Here is the main list of pros and cons for you to consider if you want to try this new eating plan.


1. It is enjoyable

Let’s be honest, when you think of a diet, the first thing that pops up in your mind is tasteless food and restricted quantities. Ordinary diet plans are usually associated with that unpleasant feeling, as you try to avoid the “forbidden” foods. Not only this creates frustration but it also makes you feel guilty when you break the restrictions.

For Shepherd’s Diet, you don’t need to suffer at all, as the program doesn’t have extreme food limitations. Most probably, you will continue consuming the majority of foods you used to eat before. Plus, the book provides immense moral support, which is not less important as the dieting itself.

2. It is safe

Losing weight without harming your body and health is crucial. Unlike many other approaches, the Shepherd’s Diet cares about your body and concentrates on working with your body rather than against it to attain the best results. So, you can say goodbye to undesirable calories without worrying about your well-being.

3. Increases the consumption of legumes and vegetables

It is not a secret that the vegetables are indispensable for every healthy diet. Think about the veggies as a huge tasty box full of nutrients extremely necessary for your body. Hence, this program makes sure you have plenty of them for your meals.

Apart from helping you to get in shape, they protect you from numerous diseases like cancer, obesity, diabetes, and various heart problems.

4. Regulates the blood sugar

The huge amount of healthy nutrients included in this program stabilizes your blood sugar level. This gives you a bunch of benefits: high energy level, fatigue elimination, weight loss, and a great mood.

Hence, the Shepherd’s Diet may be applied by diabetics as well with the permission of the doctor.

5. 60-day money-back guarantee

As the program is new, some amount of skepticism is perfectly understandable. That’s why there is a money-back guarantee for those, who are not sure about the effectiveness of the diet plan.

As no diet can be perfect for everyone, there are a few drawbacks associated with the Shepherd’s Diet. And despite the impressive number of benefits, these points are also important to consider.



1. Your favorite foods might not be included

If you have been making unhealthy choices (sugary drinks, white bread, fried foods, junk foods, etc.) then we are sorry to inform you that you will need to give up all those harmful foods. If you want to effectively lose weight, then you will need to replace them with healthy alternatives. And the Shepherd’s Diet will show you how!

2. It does require some investment

Although the list of ingredients outlined in the diet plan is easy to find in any food store, some of them may be a little pricey. And that’s why many people are unhappy about the total cost of their new lifestyle. So, before making your choice do proper research and consider every detail to find the most suitable and effective diet for you.

3. Bad news for vegans

The Shepherd’s Diet does require the consumption of lean meats. So, if that option doesn’t work for you for any reason, then you might need to look for other programs with a more vegan-friendly approach.

The Shepherd’s Diet Program – How Does It Work?


The Shepherd’s Diet is a unique faith-based program that incorporates both Christian values for spiritual health and effective weight loss techniques for physical health.

The general approach of the Shepherd’s Diet is quite simple: this holistic method tries to reshape your attitude towards the food. By following the main phases of the program, many people have claimed to lose up to 80 pounds.

This detailed guide will not only help you choose the right foods but will also provide some helpful tips to overcome unhealthy habits, that can have a major impact on your weight loss journey.

For instance, according to the Bible, you should finish your meal whenever you feel satiety. This will help you stop overeating. Your body will finally be able to recognize the amount of food necessary regardless of the portion of your meal.

Also, the program has a weekly partial fast, that also works great for weight loss purposes. People are allowed to drink only water and fresh juices till dinner time comes.

If you want to know more about dry fasting, feel free to read our article on Intermittent Dry Fasting – Beginner’s Guide. Here you will find a detailed explanation of the process and the correct ways to implement it.

Diet Plan

The Shepherd’s Diet consists of 3 main phases.

  • Phase 1 lasts 14 days during which you will learn to avoid sugars, grains, purified flours, and starchy veggies.
  • In Phase 2, you will continue applying the same restrictions and add some spiritual practice. This stage also lasts 14 days.
  • Phase 3 is an on-going stage, as you may continue applying the limitations of Phase 2, adding starchy vegetables and grains slowly.

Besides these steps, the program strongly emphasizes the importance of spiritual strengthening.  You should always allocate some time for prayers and practicing gratitude twice a day (morning and evening). This builds immense spiritual power and determination to maintain a healthy lifestyle.

Shepherd’s Diet Food List

healthy foods


As already mentioned, the Shepherd’s Diet provides a detailed list of foods that you are encouraged to consume. It is said that Jesus was following a similar diet and hence this particular choice of ingredients is beneficial for your overall health.

The main components of the list are healthy fats, fresh herbs, low-carb plant protein, unprocessed whole grains, and organic meat.

Here is the full checklist of foods that you should look for in shops:

  • Fruits
  • Vegetables
  • Beans
  • Legumes
  • Seeds
  • Nuts
  • Whole grains

Fortunately, this diet plan does not fully eliminate the consumption of meat from your lifestyle. Lean meat contains important nutrients like iron, zinc, protein, B vitamins, and fats. Hence, it is important to know the correct types of meat you are allowed to eat.

Here is what the Shepherd’s Diet allows you to consume:

  • Chicken
  • Turkey
  • Rabbit
  • Elk
  • Bison
  • Some exotic edible insects like grasshoppers and crickets.

Foods to Avoid

unhealthy foods

Being aware of what you are not allowed to eat is equally important as following the list of the right foods. That’s why the Shepherd’s Diet also offers a complete selection of items that you should avoid like the plague.

Some of them may be hard to eliminate and some not, but it is important to consistently work on your choices and realize that you are the one responsible for your health.

If you follow all the instructions of the program, the Shepherd’s Diet promises you quick and sustainable results.

So, here are the foods that you should forget about:

  • All dairy products including milk, cheese, etc.
  • Sugars (however you may sometimes treat yourself with pastry).
  • All sorts of meat that are not mentioned in the Shepherd’s Diet food list.
  • Starches if you haven’t reached the third phase.
  • Alcohol and cigarettes
  • All processed foods

Shepherd Diet Meal Plan

It is important to strictly follow all the instructions and make sure you devote sufficient time for each of the three phases. Also, pay attention to what you choose to eat, and never select foods that are not included in the Shepherd diet meal plan.

Here, we will give you an example of how your day menu would look like if you implemented this weight loss method.

Breakfast: a green drink (e.g. green veggie or a fruit smoothie)

Lunch: salads or lean protein

Dinner: beans, fresh vegetables and lean protein (e.g. a steak and asparagus)

Snacks: apples, almonds, vegetable sticks, etc.

The Shepherd’s Diet Recipes

The Shepherd’s Diet program comes with several easy and quick recipes both for making weight loss meals and drinks. All of them include healthy ingredients that can be easily purchased in any store. Moreover, the program explains why certain nutrients are crucial for sustainable weight loss. This helps people to make the right decisions when they are out for grocery shopping.

Most of these recipes are very similar to what people used to eat in Israel and Palestine many years ago. So, there are many Mediterranean style dishes for you to choose from.

The Shepherd’s Code Diet Reviews

girl researching laptop

As no diet plan can meet everyone’s needs, it is extremely difficult to come across a weight loss program that has 100% positive ratings. That’s why, if you decide to go through customer feedback left for the Shepherd’s Diet, you should expect both positive and negative comments.

There are some people who doubt the reliability of the diet sources, and some even claim that it is very similar to other more popular diets. However, there is a large number of strong believers who find that Christian values are the cornerstone of the guidebook.

It is said that our bodies are temples and we should take good care of them by choosing healthy foods and eating in moderate portions. Hence, this kind of guidance from the Bible serves as a motivation for people to start a new life.

However, according to the user’s ratings, the diet plan hasn’t got much popularity on the internet. In fact, the book doesn’t have sufficiently high ratings on famous online shopping platforms such as and other customer review websites.

Moreover, many people are displeased that the sections of the program are sold separately. There were even some cases when people were asked to pay additional fees. So, it will be wise to learn every detail of the Shepherd’s Diet plan before making a purchase to be sure that it completely satisfies all your needs.


The Shepherd’s Diet can be a great way to lose weight if you are Christian and would enjoy spiritual guidance. Though it would be better if the program offered testimonials or science-backed facts, there are people who certainly find this method very effective.

Nonetheless, before you get started with this new weight loss program, make sure you know everything about it, including several limitations.

Apart from numerous benefits, changing your current diet to this Bible-based method may have a few side effects:

Be careful with short-term fasting

If you are not used to fasting, then make sure you take all the precautions. Fasting, even for short-term, may cause dizziness and is harmful to children and adults with certain health conditions.

Changing your diet may be difficult

If you are used to standard low-fat diets it may be quite challenging for you to consume healthy oils. Usually, people feel some heaviness and discomfort during the first phase. However, these essential nutrients are good for your skin and hair.

Overall, the Shepherd’s Diet is safe and doesn’t have any severe side effects. Moreover, some experts have given a decent rating for this diet plan in terms of quality and value.

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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