Healthline diet score: 0.79 out of 5
People seeking quick fixes to achieve weight loss might be tempted by the Snake Diet.
It promotes prolonged fasts interrupted by a solitary meal. Like most fad diets, it promises quick and drastic results.
This article tells you everything you need to know about the Snake Diet, including its safety and whether it works for weight loss.
How we rated this diet. X
We considered six important standards and assigned a rating to each, with 1 being the lowest score and 5 being the highest. The Overall Rating for each diet is an average of these ratings.
Weight Loss or Weight Gain: This rating considers how fast the diet will make you lose or gain weight, whether the weight change can be sustained for 3 months or longer, and whether the diet is a crash diet. A crash diet is a very low-calorie, restrictive diet that comes with lots of health risks. Crash dieting can cause muscle loss, a slowed metabolism, nutritional deficiencies, dizziness, and more. They’re not safe or healthy.
Healthy Eating: This rating considers whether the diet limits entire food groups, and whether it disrupts your daily life with complex, specific requirements on what to eat or how to track your food. It also considers whether the diet focuses on long-term lifestyle changes and encourages habits like eating more whole foods, cooking at home, eating without distractions, etc.
Nutrition Quality: This rating considers whether the diet is based on whole foods rather than processed ones. It also considers whether the diet will cause nutrient deficiencies or a calorie deficiency if you do it for longer than 2 to 3 months. Though you can add vitamin and mineral supplements to any diet, it’s best to focus on getting what you need through a balanced diet.
Whole-Body Health: This rating considers whether the diet sets unrealistic goals, makes exaggerated claims, and promotes an unhealthy relationship with food or appearance. It also considers whether the diet promotes exercise and focuses on overall health rather than just weight. While you may have a weight-related goal you hope to achieve through dieting, it’s important to nourish your body and make sure you’re staying healthy regardless of how you choose to eat.
Sustainability: This rating considers how easy the diet is to follow, whether you can get support for it, and if it can be maintained for 6 to 12 months or longer. It also takes cost into consideration, since some diets require buying premade foods or paying membership fees. Diets that are sustainable are more likely to be healthy in the long term. Yo-yo dieting can contribute to health issues.
Scientifically Backed: This rating considers whether there’s evidence to support the diet’s health claims. We review scientific research to see whether a diet has been clinically proven by impartial research.
Overall score 0.79
Weight Loss 1.0
Whole Body Health 0.2
Healthy Eating 0.0
Nutrition Quality 1.5
What is the Snake Diet?
The Snake Diet promotes itself not as a restrictive diet but rather a lifestyle centered around prolonged fasting.
Founded on the belief that humans historically endured periods of famine, it argues that the human body can sustain itself on just one meal a few times a week.
It was invented by Cole Robinson, who calls himself a fasting coach but has no qualifications or background in medicine, biology, or nutrition.
The diet involves an initial fast of 48 hours — or as long as possible — supplemented with Snake Juice, an electrolyte beverage. After this period, there’s a feeding window of 1–2 hours before the next fast begins.
Robinson claims that once you reach your goal weight, you can keep cycling in and out of fasts, surviving on one meal every 24–48 hours.
Keep in mind that many of these claims have not been tested and are scientifically suspect.
The Snake Diet was invented by a fasting coach and makes untenable health claims. It involves prolonged fasts interspersed by very brief eating periods.
How to follow the Snake Diet
Though the Snake Diet may superficially resemble intermittent fasting, it’s much more extreme, even reframing a standard meal pattern — breakfast, lunch, and dinner — as supplementary food.
Robinson sets several rules for the diet on his website but continually revises them via his YouTube channel. What results is a scattered set of guidelines.
The diet relies heavily on Snake Juice, which can either be purchased on Robinson’s website or made at home. The ingredients are:
- 8 cups (2 liters) of water
- 1/2 teaspoon (2 g) of Himalayan pink salt
- 1 teaspoon (5 g) of salt-free potassium chloride
- 1/2 teaspoon (2 g) of food-grade Epsom salts
Dosage guidelines don’t exist for the homemade version, but you’re limited to three packets of powdered electrolyte mix per day for the commercial product.
Robinson also makes sweeping calorie recommends, claiming that a newcomer to the diet needs no more than 3,500 calories per week.
For context, the U.S. Department of Agriculture (USDA) recommends 1,600–2,400 daily calories for women and 2,000–3,000 for men — roughly 11,200–16,800 and 14,000–21,000 calories per week, respectively (
That’s significantly more than Robinson suggests, meaning that people on the Snake Diet run the risk of severe calorie deprivation.
Once you reach your goal weight, Robinson recommends 8,500 calories per week (distributed across 5 meals) for active women and 20,000 calories per week (across 3 total eating days) for active men.
Throughout the diet, you’re encouraged to measure ketones with a urine strip.
The diet is divided into three phases.
Phase 1 is the initial fast for newcomers to the diet. In this phase, you’re meant to reach and maintain ketosis.
The initial fast should last at least 48 hours and is supplemented with unspecified amounts of an apple cider vinegar drink, as well as Snake Juice.
Then, you’re allowed to eat for 1–2 hours — though variety is deemed unimportant and there are no guidelines for what to eat or avoid — before jumping into a longer, 72-hour fast, followed by a second feeding window. The goal here is to “detoxify your liver.”
During the second phase, you cycle through long fasts of 48–96 hours, broken up by single meals. You’re encouraged to fast until you can no longer tolerate it — which may pose several health risks.
You’re meant to stay on this phase until you reach your desired weight.
Phase 3 is a maintenance phase involving 24–48-hour fast cycles interspersed by single meals. You’re told to listen to your body’s natural hunger cues during this phase.
As the diet focuses primarily on ignoring hunger cues, this shift in attention may be difficult to achieve and seems contradictory to the diet’s message.
The Snake Diet is comprised of three phases meant to drastically lower your weight and acclimate your body to a continuous cycle of long-term — and potentially dangerous — fasts.
Can it help you lose weight?
Fasting and restricting calories lead to weight loss because your body is forced to rely on its energy stores. Usually, your body burns both fat and lean muscle mass to keep your major organs nourished so that you survive.
On a fast, you generally lose about 2 pounds (0.9 kg) per day for the first week, then 0.7 pounds (0.3 kg) per day by the third week (
For reference, a safe weight loss range is about 1–2 pounds (0.5–0.9 kg) per week, according to the Centers for Disease Control and Prevention (CDC).
Because it relies primarily on prolonged starvation, the Snake Diet does little to promote healthy eating or to curb unhealthy behaviors that may have led to unwanted weight gain.
Plus, your body needs regular food intake to meet its nutrient and energy needs.
Essential nutrients, such as vitamins, protein, and fat, must come from food, as your body cannot produce them. As such, long-term fasting may endanger your health and increase your risk for a range of diseases (
Though the Snake Diet promotes weight loss, many other weight loss methods don’t involve starving yourself.
A diet primarily founded on starvation will lead to weight loss. However, it won’t meet your nutritional needs and may harm your health.
Does the Snake Diet have any benefits?
Robinson asserts that the Snake Diet cures type 2 diabetes, herpes, and inflammation. However, these claims are baseless.
That said, fasts of longer than 4 days are not frequently studied.
Though one recent study in 1,422 adults did note improved mood, better blood sugar regulation, and reduced blood pressure in prolonged fasts lasting 4–21 days, participants were allowed to eat 250 calories daily and were under constant medical supervision (
While the Snake Diet mimics some elements of intermittent fasting, it’s much stricter, with significantly shorter eating periods and longer fasts, making it unlikely you can meet your body’s nutritional needs (
Thus, it’s unclear whether the Snake Diet offers any benefits.
The Snake Diet is an extreme, starvation-based diet that offers few — if any — benefits.
Downsides of the Snake Diet
The Snake Diet is associated with numerous downsides.
Promotes an unhealthy relationship with food
Robinson employs problematic and stigmatizing language, promoting an unhealthy relationship with food and body image.
His videos endorse fasting “until you feel like death” — which could be extremely dangerous, especially for people with disordered eating or conditions that affect blood sugar control, such as insulin resistance or diabetes.
Your body needs many kinds of nutrients to survive, even if you’re sedentary.
The Snake Diet devalues dietary variety and provides few food guidelines, even though variety helps ensure that you’re getting the nutrients you need.
In his YouTube videos, Robinson promotes occasional dry fasts, which completely restrict food and liquids, including water. It’s unclear at what point or for how long this method should be used.
Like many restrictive diets, the Snake Diet is unsustainable.
Instead of encouraging healthy lifestyle changes, it demands prolonged food restriction that isn’t backed by scientific research.
Ultimately, your body cannot survive on a diet built around starvation.
May be dangerous
The Snake Diet is not backed by evidence and is incredibly unsafe.
While Robinson claims that Snake Juice meets all of your micronutrient needs, each 5-gram packet provides only 27% and 29% of the Daily Values (DVs) for sodium and potassium, respectively.
The Snake Diet poses extreme health risks, as it fails to meet your nutritional needs, may promote disordered eating, and is predicated on starvation.
The bottom line
The Snake Diet promotes rapid weight loss but comes with severe side effects.
Following this starvation-based diet leads to many risks, such as extreme nutrient deficiencies, dehydration, and disordered eating. As such, you should avoid it.
If you want to lose weight, you should pursue sustainable lifestyle changes, such as getting more exercise or focusing on whole foods.