Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Fuego Method was invented by Marloes Mulder and is an eating pattern according to orthomolecular principles. The method focuses mainly on eating pure and unprocessed foods.
On the homepage you can compare the Fuego Method with other diets.
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Marloes describes pure food as unprocessed food. Pure food preferably consists of just one ingredient or a list of ingredients that is as short as possible. Products with E numbers, added sugars or other (unnecessary) ingredients are therefore not included in the pure food category.
With the Fuego Method you could lose an average of half a kilo a week. Of course, this differs per person. The book contains, besides an explanation of the theory, 14 complete daily menus as an example of how you can cook according to the method and lose weight in a healthy way (according to the book).
For an average person with a healthy weight, it is recommended to eat 1 gram of protein per kilogram of weight per day. So if you weigh 75 kilos, for example, it is recommended that you eat 75 grams of protein per day. In this example it is assumed that 75 kilograms is a healthy weight in relation to your height. If not, the recommend amount of protein is based on a weight that fits your height.
For athletes, the amount is slightly higher: 1.2 grams of protein per kilogram of body weight. For pregnant women, vegans and vegetarians the quantity is also slightly higher. Fanatical power athletes are allowed to consume up to 1.8 grams of protein per kilogram of body weight when on the Fuego method.
Protein can be obtained from animal products (such as chicken breast, fish, eggs and cheese) and plant-based products (legumes, nuts, seeds, etc.). The advice here is to not eat all the protein in one go. It is best to spread it out over the day.
The amount of carbohydrates you eat each day in the Fuego Method depends on your goal. If you want to keep your weight stable, you eat 120-150 grams of carbohydrates a day. If you want to lose weight, it is 50-120 grams per day.
If you want to lose weight, but have severe insulin resistance, the advice of the method is to eat less than 50 grams of carbs per day. Notably, these quantities mainly serve as a guideline.
Consult a doctor or dietician first before starting this diet, especially in the case of insulin resistance.
Of the carbohydrates you eat, few should be fast carbohydrates and many slow carbohydrates. Fast carbs include sugars. Products with added (refined) sugars (think of soft drinks and sweets) should be avoided as much as possible). Slow-carbohydrate products include wholemeal products such as brown rice.
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Your body needs fats and they are good for a feeling of satiety as well, according to Marloes. But you have to pick the right fats. These are mainly unsaturated fats which you can find in nuts, seeds, olive oil or oily fish.
It is better to replace products like margarine and liquid frying products with butter, coconut oil or ghee. Olive oil can be used on a low heat.
The method is based on three meals a day. The theory is that this will help you burn more fat, which should make losing weight easier. In addition, you give your system a rest between meals. After each meal you should be satiated for 3-4 hours. If this is not the case, you have probably eaten too little.
The advice for these three meals is to vary as much as possible. So do not eat the same breakfast or lunch every day.
It is recommended with this method to eat some fruits or vegetables at each meal. The advice is to eat a total of 500 grams of vegetables and 2 pieces of fruit a day. Because 500 grams of vegetables is a lot for one meal, the idea is to include vegetables in several meals a day.
When following the method, you eat less bread. This is quite difficult, as many people are used to eating a lot of bread. The book therefore provides alternatives to the traditional sandwich: for example, a vegetable omelette, a soup, a salad or some whole-wheat crackers with generous fillings.
Snacks are allowed, but preferably avoided. If you do want to eat a snack, it is best to do so between 15:00 and 16:00. The book gives various ideas for healthy snacks.
The advice is to drink at least 2 litres of water or tea (preferably herbal tea) per day. Coffee should be limited to 2 cups per day, preferably in the morning. Soft drinks should be avoided completely and alcohol limited as much as possible.
The recommendation here is to exercise regularly. Marloes advises to do something you enjoy and to take little steps. Power training is super effective, but walking, slow jogging or cycling are also fine. Preferably in the morning before you eat in order to boost fat burning. Sober exercise in combination with intermittent fasting and this way of eating is a real boost for fat burning, according to Marloes. If you have type 2 diabetes, you are advised to always consult your doctor or nurse practitioner. Sometimes medication needs to be adjusted.
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In the book Marloes recommends intermittent fasting, for instance by not eating anything after dinner and by postponing breakfast.
According to Marloes, taking multivitamins is not necessarily necessary when you follow the Fuego Method. However, in some cases, depending on the individual and the circumstances, it can be of added value. For example, if you have a chronic condition or during pregnancy. Her vision is to first get nutrition in order before taking any supplements. If you have a bad eating pattern with, for example, many sweet products, the intestines are a mess. It is can be questioned here what you absorb from the supplement. So first get your nutrition in order and then look for a good supplement, if necessary. According to Marloes, a good multivitamin can’t be bad.
If you buy supplements, Marloes recommends buying supplements from orthomolecular brands. According to Marloes, these are more easily absorbed by the body, because they contain more organic compounds.
Nutrients that many people lack (or may lack) and therefore need attention, are vitamin D, iodine, vitamin B12, iron and magnesium. Fish oil, in connection with the substances EPA and DHA, should also be considered. Fish oil supplements or algae oil can be taken as a replacement for fatty fish in the Fuego method.
Consult your doctor or dietician before starting this (or any) diet, especially if you have type 2 diabetes and use medication belonging to the SU-derivatives and/or insulin syringes. Eating according to the Fuego method can lower your blood sugar level, which may require medication to be adjusted.
Because the Fuego Method is based on unprocessed pure food (or 'primal foods'), this way of eating is close to the Paleo diet. Another diet that focuses on pure food is PureHealth.
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The advice is to exercise regularly. Strength training, but also walking, gentle jogging or cycling are fine. Preferably in the morning.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.