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How to Do the "Survivor" Diet

by
author image Brynne Chandler
Emmy-award nominated screenwriter Brynne Chandler is a single mother of three who divides her time between professional research and varied cooking, fitness and home & gardening enterprises. A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents.
How to Do the "Survivor" Diet
"Survivor" is usually filmed in tropical locations. Photo Credit bennyartist/iStock/Getty Images

Since May 2000, U.S. television audiences have been captivated by the physical challenges and social maneuvering of the reality series “Survivor.” One of the most brutal aspects of the game is the lack of food. The “Survivor” diet typically consists of whatever the contestants can find, pick or catch, which often isn’t much. Like most extreme fad diets, a long-term low-calorie diet can be dangerous to your health. With a little ingenuity, you can create your own, healthier version of the “Survivor” diet.

Step 1

How to Do the "Survivor" Diet
Make sure you consume enough calories. Photo Credit Jacek Chabraszewski/iStock/Getty Images

Make sure you consume between 1,200 and 1,500 calories every day. The contestants on “Survivor” usually don’t eat nearly that many, but no one is potentially paying you a million dollars to starve yourself. According to the National Institute of Diabetes and Digestive and Kidney Diseases, very-low-calorie diets are meant to be done under a doctor’s supervision for short periods in order to lower the health problems of the morbidly obese.

Step 2

How to Do the "Survivor" Diet
Base your diet on tropical foods. Photo Credit Top Photo Corporation/Top Photo Group/Getty Images

Base your diet on tropical fruits. Coconuts, bananas and pineapples have all appeared on “Survivor,” and they are all good for you. According to the University of Florida Extension, tropical fruits typically contain high levels of vitamin C, potassium and even some calcium.

Step 3

How to Do the "Survivor" Diet
Fill up on rice. Photo Credit æä¹ ä½è¤/iStock/Getty Images

Fill up on rice. “Survivor” contestants usually win rice at some point in the game. Cook it by boiling 2 cups of water and adding 1 cup of rice. Cover the pot, turn the heat as low as it will go and let it simmer for 10 to 15 minutes, until all of the water is absorbed. Add shredded coconut and chopped pineapple for extra flavor.

Step 4

How to Do the "Survivor" Diet
Eat grilled fish. Photo Credit jormala/iStock/Getty Images

Grill, broil or steam fish and shellfish. According to pediatrician Dr. William Sears, fish is “a good source of protein--most varieties contain around 20 grams of protein per 3-ounce serving, the same as meat.” Cold-water fish such as salmon and tuna are higher in omega-3 fatty acids, but all fish contains vitamin B-12 and iron. Mix flaked, cooked fish in with your coconut and pineapple flavored rice for a quick and hearty “Survivor” casserole.

Step 5

How to Do the "Survivor" Diet
Sneak in some greens. Photo Credit bhofack2/iStock/Getty Images

Cheat a little with greens. “Survivor” contestants have to make do with what they can find, but you need to eat a balanced diet if you want to lose weight and stay healthy. Many kinds of greens grow wild, so pick something exotic that you’ve never tried before, such as kale. Wash it well, and add it to your fruit, rice and seafood casserole, or use it as a wrap for grilled or steamed fish.

Step 6

How to Do the "Survivor" Diet
Stay hydrated. Photo Credit Eduard Titov/iStock/Getty Images

Stay hydrated. Water on “Survivor” typically has to be boiled, but you don’t have to go that far. Drink at least 32 to 64 ounces every day.

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