The HSGD Diet: Guidelines, Benefits, and a Dietitian's Perspective
Julia Wójcik
2026-03-25
5 min. read
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The formula for a so-called miracle diet is relatively straightforward – an enigmatic name and unique dietary principles, the effectiveness of which is typically not substantiated by credible scientific research, the unwavering desire to shed pounds at any cost, and the constant encouragement from other weight-loss enthusiasts. Does this ensure success? Not necessarily. Discover the Healthy Skinny Girl Diet – a regimen that will neither make you healthy nor slim in the long run.
This is Healthy Skinny Girl Diet Extended
The Healthy Skinny Girl Diet is a free translation of the diet of lean and healthy girls. Although the name sounds promising, it actually ends up being positive. HSGD lasts for 30 days, although its variant Extended is extended three times, and the diet is planned for up to 3 months. Of course, both the shorter and longer version can seriously affect the body, but the longer you apply this questionable healthy way of eating, the greater the risk of adverse side effects, which significantly reflect the potential benefits of its use.
HSGD rules
The rules of the diet are quite simple and clear. In graphical form, the table shows calorie limits for each of the 30 days of a diet (in the case of HSGD) or 90 days (HSGD extended). The energy intake of each day is slightly different. Of course, diets with a rotating energy value are a good treatment to prevent too fast a slowdown in metabolism, but this is justified only when the energy value of such a rotation is at an appropriate level. However, even for people with a diet that is less than 30 days long, the lowest calculated calorie intake is 800 calories per day, and the highest intake amounts to about 1150 calories a day, whereas in a full day of weight loss, the self-contained weight loss of the body weight of a healthy person would not exceed the normal weight of 1300 calories in a normal day.
HSGD effects
The HSGD diet is not a diet that will give us spectacular and lasting effects. It is a way to lose weight very often muscle instead of fat which will slow down metabolism quickly, deepen nutritional deficiencies and cause hormonal and psychological disorders. Furthermore, when it is completed, the lost kilograms often return quickly not only with a slight excess but functional metabolism can also reduce weight (so-called metabolic failure) which will hinder any subsequent weight loss attempts.
HSGD opinion of the diet
HSGD is a very low-energy, low-nutrient diet, and long-term physical exercise causes severe food deficiencies that can irreversibly worsen the health of the person who consumes it. A low energy limit does not meet the demand for calories, vitamins, macronutrients and microelements. Large dietary restrictions inevitably reduce dietary diversity, but prolonged physical exercise often creates a deficit of much more than the average BMR (basal metabolic rate), whether the amount of energy required to maintain all the life processes and metabolic functions of the body in which it is active.
