What Is the Yoli Diet?

protein drink with chocolate
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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

What Is the Yoli Diet?

The Yoli Better Body System (BBS), a multilevel marketing (MLM) company, also known as the Yoli diet, is a range of supplement products designed to "help you work toward optimal health." The products are advertised to help with weight loss, pH balance, immune support, sports performance, energy, and complete nutrition. However, the health and weight-loss claims for the program and its products are unsubstantiated.

What Experts Say

"Similar to many multilevel marketing diets, this plan requires purchasing several costly supplements with the allure of quick weight loss. While you may lose a few pounds, experts agree that any weight lost is likely to return when you switch back to a fully food-based diet."

Chrissy Carroll, RD, MPH

The 7-Day Diet Plan

Below is a sample of the Yoli Diet, alternating between the protein days and meal days. In addition to these meals, you would be required to take several supplements each day, as outlined in more detail below. This is an example of the restrictive nature of the diet and should not be replicated. This diet is not recommended.

  • Day 1: Yoli Shake; 1 serving beef, 1 serving low-fat cottage cheese; 1 serving egg, 1 serving ham, 1 serving string cheese; 1 serving turkey, 1 serving walnuts, 1 serving Greek yogurt; Yoli Shake
  • Day 2: Yoli Shake, 3/4 cup blueberries; 1 serving almonds, 1 serving low-fat cottage cheese; 1 serving ham, 1 serving cashews, 1 serving string cheese, 1 cup tomatoes, cucumbers, 1 serving whole grain pasta, 1 grapefruit; 1 serving egg, 1 serving bacon, 1 cup cauliflower; Yoli Shake
  • Day 3: Yoli Shake; 1 serving veggie burger, 1 serving bacon; 1 serving egg, 1 serving hot dog, 1 serving string cheese; 1 serving chicken, 1 serving cashews, 1 serving jerky; Yoli Shake
  • Day 4: Yoli Shake, 1 grapefruit; 1 serving veggie burger, 1 serving string cheese; 1 serving egg, 1 serving bacon, 1 serving walnuts, 1/3 cup beets, spinach; 1 serving whole grain bread, 1 peach; 1 serving jerky, 1 serving almonds, 1 cup tomatoes; Yoli Shake
  • Day 5: Yoli Shake; 1 serving bacon, 1 serving egg; 1 serving shrimp, 1 serving string cheese, 1 serving walnuts; 1 serving sirloin patty, 1 serving egg, 1 serving low-fat cottage cheese; Yoli Shake
  • Day 6: Yoli Shake, 1 peach; 1 serving tofu, 1 serving string cheese; 1 Greek yogurt, 1 serving ham, 1 serving pumpkin seeds, 1 cup tomatoes, cucumbers; 1 serving crackers, 1 cup raspberries; 1 serving low-fat cottage cheese, 1 serving almonds, 1 cup cauliflower; Yoli Shake
  • Day 7: Yoli Shake; 1 serving tilapia, 1 serving pumpkin seeds; 1 serving low-fat cottage cheese, 1 serving walnuts, 1 serving tuna; 1 serving pork chop, 1 serving egg, 1 serving Greek yogurt; Yoli Shake

What You Can Eat

On the Yoli diet, consumers are provided with a list of BBS-approved foods by category. A list of "free foods" is also included. Only a few items are designated as foods to avoid. In this program, portion size is very important and specifics are provided for each allowed food, based on goal weight.


There is a wide range of protein types included on the allowed foods list—some are healthy choices and other options, such as hot dogs, are not. Portion sizes are relatively small.

  • Poultry (bacon, ground, breast)
  • Beef (ground, sirloin)
  • Pork (ground, chops, sirloin, tenderloin, hot dogs)
  • Seeds and nuts (almonds, cashews, pumpkin seeds)
  • Seafood (lobster, tuna, cod, tilapia, shrimp)
  • Tofu
  • Greek yogurt
  • Veggie burgers
  • Low-fat cottage cheese
  • Low-carb jerky
  • String cheese
  • Eggs


You're able to choose from several different portion-controlled vegetables. Certain foods are considered free foods and can be consumed in moderation on any day. However, the word "moderation" is not defined.

  • Beets (1/3 cup)
  • Leek (1/2 medium)
  • Cauliflower (1 cup)
  • Tomato (1 cup)
  • Celery (free)
  • Cucumber (free)
  • Peppers (free)
  • Spinach (free)


The Yoli diet comes with a list of portion-controlled fruits that may be consumed in specific amounts.

  • Blueberries (3/4 cup)
  • Strawberries (1.5 cups)
  • Raspberries (1 cup)
  • Grapefruit (1 fruit)
  • Craisins (1/8 cup)
  • Kiwi (1 fruit)
  • Peach (1 fruit)

Carbohydrates and Starches

Unusually for a weight-loss diet, the Yoli list of allowed carbs includes processed foods. Whole grains are also included on the list.

  • Packaged cereals (Cheerios, Life, Chex)
  • Crackers (Wheat Thins)
  • Unprocessed grains (quinoa, oatmeal)
  • Whole grain waffles and pancakes
  • Whole grain bread
  • Whole grain pasta
  • Legumes (lentils, chickpeas, split peas)
  • Starchy vegetables (sweet potatoes, squash)
  • Fruit (apples, peaches, bananas)
  • Non-starchy vegetables (asparagus, zucchini, broccoli)

Healthy Fats

Yoli provides a list of healthy fats that can be consumed in moderation. Those following the diet are advised to limit consumption to one to two servings each day. For example, you might use a "small serving" (not defined) to prepare your fish or vegetables.

  • Avocado
  • Low-carb dairy
  • Natural nut butters
  • Olive oil

Yoli Supplements and Beverages

Those who are on the BBS plan take several Yoli brand supplements each day. Some come in capsule form and others are beverage mixes. The YES Yoli Essential Shake can be mixed with either water or milk and on some days is consumed as a complete meal. Ingredients for each supplement include:

  • Alkalete blend: Calcium carbonate, potassium hydroxide, potassium chloride, dicalcium phosphate, tricalcium phosphate, magnesium hydroxide
  • YES Yoli Essential Shake (90 calories): Pomegranate, carrot root, olive leaf, African mango seed, grape seed extract, acai fruit, alfalfa aerials, maqui berry, spinach leaf, horseradish tree leaf, winged treebine leaf, broccoli aerials
  • Passion Thermo-G Blend (10 calories): Choline bitartrate, green tea leaf extract, cissus quadrangularis extract, pomegranate fruit extract, strawberry fruit powder, acai fruit extract, guarana seed extract, olive leaf powder, yerba mate leaf extract
  • Pure Capsules Alkasure blend: Prebiotic tapioca fiber, citric acid, milk thistle seed, protease, dried plum, cranberry, lactase, amylase
  • Resolve PhytoFiber blend: Glucomannan powder, apple cider vinegar powder, organic apple fiber, cayenne fruit, cinnamon, taurine

Those who follow a vegetarian or vegan diet can follow the Yoli diet. The Better Body System food list provides plenty of plant-based protein options that are not meat, dairy, or seafood. Many of the supplements contain some form of milk derivative, but a vegan Transformation Kit is also available.

What You Cannot Eat

There are few foods completely off-limits during the duration of the diet. There are merely limitations on which foods you can eat on which days.

Added Sugars and Hydrogenated Fats

  • High fructose corn syrup
  • Hydrogenated oils
  • Artificial sugars
  • Soda
  • Trans fats

Talk to your healthcare provider about taking dietary or herbal supplements. Certain ingredients may interfere with medications or cause reactions. For example, green tea extract may not be healthy if you're sensitive to caffeine and may cause shakiness and headaches or interfere with sleep.

Research shows that people who are pregnant or breastfeeding, and those with hypertension, cardiac disorders, or anxiety, should not consume yerba mate.

How to Prepare the Yoli Diet & Tips

If you follow the plan, your week is divided into four "protein days" and three "meal days." Protein and meal days alternate. Guidance is provided for meals, snacks, and supplements to consume each day.

For example, on a protein day, if your goal weight is 126 to 150 pounds, you start with two supplements from the Transformation Kit followed by a smoothie for breakfast. You consume two protein servings as a snack and three protein servings for lunch. Then you have three more protein servings as a snack along with another supplement. For dinner, you consume another smoothie, then take four supplement capsules before bed.

On a meal day, you have more options. You take several supplements after waking, then have a smoothie and a serving of fruit for breakfast. You consume two protein servings as a snack and then a lunch that includes three protein servings, two vegetable servings, one carbohydrate, and one fruit.

You have three more protein servings as a snack, along with another vegetable and another supplement. For dinner, you consume another smoothie, then take four supplement capsules before bed.

During weeks three and four, you are allowed a "free meal" at lunchtime on one day of the week. You are advised to eat whatever foods you want but to keep the calorie count between 700 calories and 900 calories.

Weight-Loss Goals

Before starting the Better Body System, you are encouraged to take "before" pictures and are offered tips and suggestions for techniques to get the best images. Then you set a goal weight in your workbook. Based on this goal weight, a daily meal plan is provided for you.

Four categories for a goal weight are provided: less than 125 pounds, 126 to 150 pounds, 151 to 179 pounds, and 180 pounds or more. Typical weight loss goal considerations such as starting weight, sex, age, height, or the desired amount of weight loss are not taken into account. That could mean a real mismatch between your body's needs and the diet's recommendations.

The system is designed to be a 28-day transformation. However, if you have not yet met your goal weight, the instructions state that you can purchase another kit and repeat the process. Each day on the BBS plan, you can expect to have a meal or snack every few hours. Regardless of whether it is a protein day or a meal day, you'll consume breakfast, lunch, and dinner, along with snacks.

Support and Guidance

Meal prep tips, recipes, and suggestions are provided in the workbook. There are also guidelines regarding hydration, along with charts to track your progress. Weight maintenance advice is also outlined—for this stage, consumers are advised to purchase more Yoli products to help them maintain their weight loss.

If you have questions during the program, the workbook advises that you "lean on the person who referred you to the BBS." However, there is no guarantee that this salesperson has a nutrition or health background.

In addition to the workbook, Yoli customers can also access the blog on its website where they may find lifestyle tips, recipes, and other guidance. Customers are also encouraged to follow Yoli's social media channels to engage with the community.

While Yoli states that its products are not intended to treat, cure, or prevent any illness or condition, consumers should still speak to their healthcare provider before taking any supplements, especially if they take other medications or have a medical condition.

Pros of the Yoli Diet

The Yoli diet may help you lose weight quickly, but that's one of the few advantages of this program.

  • May cause short-term weight loss: The Yoli diet may be appealing to many people because the plan only lasts 28 days. A short-term weight loss plan may offer some the opportunity to try out different eating choices to see if there's any change. However, the program is not a sustainable long-term weight management plan and does not teach long-term healthy habits.
  • May be easy to follow: This plan is relatively simple. While it does require you to invest in the supplement products, the suggested foods are easy to find in most grocery stores and are relatively inexpensive. For those who may not want to spend too much time in the kitchen cooking, there are ways to stick to the plan with convenience foods like cereal and lunchmeat.
  • May encourage goal setting: The BBS workbook encourages people following the Yoli diet to think about and write out their goals in terms of how they want their body to look and feel. While very little guidance is provided for how to set a reasonable weight loss goal, the fact that some goal-setting and tracking tools are provided is a plus.

Cons of the Yoli Diet

The Yoli program has several drawbacks. Notably, it does not set you up to successfully maintain a healthy weight for the long term.

  • Weight loss may be temporary: Proponents of the Yoli diet claim it will lead to substantial weight loss in a short period of time, but studies of similar commercial diets show that more rigorous research on their long-term effectiveness is still needed. In many cases, the weight that was lost will return once normal eating habits are resumed.
  • May set unrealistic expectations: It would be easy to begin the Yoli diet with unrealistic expectations. Without professional support or guidance from a credentialed nutrition expert, the program may not provide your desired results.
  • May not provide enough support: Many customers who are looking to lose weight could be tempted by the substantial weight-loss claims, customer images, and testimonials. But there is not enough evidence to make an informed decision about those claims.
  • May be cost prohibitive: The Yoli diet is expensive. Each 28-day Transformation Kit retails for $340 and includes a variety of supplement products and a Better Body System workbook. You'll also have to purchase food for the plan, although your grocery bill is not likely to be higher than usual.
  • May encourage bad business practices: Through Yoli, consumers can buy individual products for nutrition or Transformation Kits for weight loss. While there is the potential for earning cash as a distributor, most people who join legitimate MLMs make little or no money, according to the Federal Trade Commission (FTC).
  • May contain products not recommended by experts: While some of the weight-loss tips are aligned with best practices for nutrition, herbal and dietary supplements for weight loss are not always recommended by experts. Many claims made by supplement companies are unregulated by the Food and Drug Administration (FDA).
  • May lack transparency: Though each Yoli product touts a different health benefit, the main priority of the brand is weight loss. Customer testimonials and before-and-after photos promote claims of substantial weight loss, but don't provide the details behind the transformations.
  • Lacks evidence: Promotional material states that first-time BBS customers report an average weight loss of around 16 pounds in four weeks. The Transformation Kits and workbook outline the 28-day program that leads to the weight loss. However, rapid weight loss of this magnitude is unusual. In general, a rate of up to 2 pounds per week is considered a safe and reasonable rate to lose weight. There is no evidence to support the efficacy of the Yoli diet. There are no published studies, peer-reviewed articles, or credentialed experts who are affiliated with the plan.
  • May lead to nutrient deficiencies: Research shows that excluding healthy food groups and restricting calories is not always a successful method for weight management. Furthermore, eliminating healthy food groups can lead to nutrient deficiencies and also create unhealthy eating habits.

There are other healthy eating plans, such as plant-based diets or the Mediterranean diet, that are widely supported by scientific evidence that may be more effective for weight loss, long-term weight management, and overall health and well-being.

Is the Yoli Diet a Healthy Choice for You?

U.S. Department of Agriculture (USDA) dietary guidelines include recommendations and tips for a healthy, balanced diet. The advice is designed to help you get the important vitamins and minerals you need for cellular health, carbohydrates for energy, and fiber, protein, and healthy fats to help you feel full and satisfied.

You are encouraged to build meals and snacks around healthy foods including:

While some of these foods are included in the Yoli diet, not all of them are. For example, nuts and seeds are not allowed (only nut butter). In addition, on protein-only days, no fruits, vegetables, or grains are consumed, which would mean that you're not meeting your daily recommended intake of these foods.

The portion sizes for protein on the Yoli diet are also confusing. For instance, a single protein serving may include 1 ounce of beef, 3 ounces of fish, 6 ounces of non-fat Greek yogurt, or one hot dog. There is no consistent form of measurement.

Consuming the right number of calories each day will also help you to reach and maintain a healthy weight. The USDA indicates that this number varies based on your age, sex, weight, and activity level. On the Yoli diet, these factors are not taken into consideration. You can use this calculator to determine the right number of calories for you.

While some aspects of the Yoli diet include foods that adhere to federal dietary guidelines, the USDA does not condone the use of herbal supplements or any supplements for healthy eating, weight loss, or weight maintenance.

A Word From Verywell

It's tempting to believe that drinking a specially formulated beverage or taking a combination of capsules or pills can help you achieve your weight loss goal. Sometimes, the fact that the products include (what seem to be) novel ingredients can increase the appeal of programs like the Yoli Better Body System (BBS). But evidence supporting weight loss supplements or restrictive eating practices is lacking.

If long-term, healthy weight loss or maintenance is your goal, consider making small changes to your eating plan, such as replacing high-calorie snacks with fresh veggies and building meals around fiber-rich, nutrient-dense foods. If small changes don't get you to your goal, talk to your healthcare provider about a referral to a registered dietitian who can build a balanced eating plan based on your lifestyle and needs.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.