21 Day Diet: Montel Williams

Emmy Award-winning talk show host, Montel Williams, is the author of Living Well: 21 Days to Transform Your Life, Supercharge Your Health, and Feel Spectacular.

montel williams dietIn this book he aims to help readers convert to a healthier lifestyle by incorporating some basic diet and fitness practices.

After being diagnosed with multiple sclerosis, Williams began to explore dietary methods of healing. He came to the conclusion that the basis of good health involves eliminating junk food and maintaining a very high intake of fresh fruit and vegetables.

By employing the simple principles outlined in the book Williams has reduced his symptoms of multiple sclerosis by 30-40% and has been able to stop taking antidepressant medication.

21 Day Diet Basics

Williams says he doesn’t like the word ‘diet’ and instead likes to call his plan an eating regimen. He asserts that this is a lifestyle change and something that you need to do for the rest of your life.

He advises dieters to eliminate junk foods and processed foods. He says, “Try to reduce the amount of man-made garbage that you put in your body. And guess what? You’ll start feeling better.”

The foundation of  Montel Williams’ eating regime involves eating as many colorful fruit and green vegetables as possible. He is a proponent of green smoothies, a blended combination of fruit and green leafy vegetables.

He starts every morning with a green drink, which he rotates with ingredients such as apples, oranges, peaches, spinach, lettuce, beets and mango. Williams says green smoothies are the “blast of nutrition and energy that helps power me through the day”.

The 21 Day Diet also recommends adhering to a Mediterranean style diet that includes a high intake of olive oil, whole grains, nuts and seeds, and eating more fish rather than red meat.

The book also includes food and exercise diaries that are designed to guide you through the process of changing your lifestyle and to track your progress.

Recommended Foods

Fruit, vegetables, green smoothies, green juice, sweet potatoes, brown rice, @quinoa@, nuts, seeds, avocado, salmon, lean turkey, lean beef, olive oil, canola oil, @raw chocolate@, @goji berries@.

Sample Diet Plan


Green juice (cucumber, celery, chard, kale, green apple and lime)

Morning Snack

Smoothie with banana, oranges and romaine lettuce


Red miso soup
Poached wild Alaskan salmon

Afternoon Snack

Trail mix with sunflower seeds, cashews, raisins and goji berries


Stir-fried chicken with bok choy
Steamed brown rice

Exercise Recommendations

As a former bodybuilder Montel Williams knows about the importance of exercise, but now he exercises so that he can be fit for life, rather than for competition.

The 21 Day Diet includes a detailed exercise plan that involves a combination of power walking, strength training and flexibility exercises.

Costs and Expenses

21 Days to Transform Your Life, Supercharge Your Health, and Feel Spectacular retails at $15.

Available from Amazon →


  • Encourages a high intake of fresh fruit and vegetables.
  • Holistic approach to healing and well being.
  • Can be maintained as a lifestyle eating plan.
  • May assist with management of many diseases.
  • Recipes and food suggestions are appealing and satisfying for male appetites.
  • Encourages exercise.


  • May require more time for food preparation.
  • Williams is not a qualified health professional.
  • Some readers may not appreciate Williams’ simplistic approach.
  • A specific diet has not been proven to help those with MS. src.

Fresh Whole Foods is Key

The 21 Day Diet offers dieters a ‘back-to-basics’ approach to diet and health that looks at the big picture and highlights the importance of a high intake of fresh fruit and vegetables.

Even though Montel Williams is not a qualified health professional he outlines some solid nutritional concepts that will provide a good foundation of a sustainable healthy lifestyle.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Lauer, K. (1997). Diet and multiple sclerosis. Neurology, 49(2 Suppl 2), S55-S61. link
  • Hunt, G. M. (1975). Diet in multiple sclerosis. Western Journal of Medicine, 123(2), 132. link
  • Pozuelo-Moyano, B., & Benito-Leon, J. (2014). [Diet and multiple sclerosis]. Revista de neurologia, 58(10), 455-464. link
  • Schwarz, S., & Leweling, H. (2005). [Diet and multiple sclerosis]. Der Nervenarzt, 76(2), 131-142. link

6 Comments or Reviews

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  1. arnott

    He is following a low carb diet and it seems to be helping him. Check out low carb diets like Paleo and Keto on reddit.com.

  2. Sreena xD

    NICE !!

  3. Sue

    Hi Teffany, The Greenlane diet was a good one for me I lost 5kg’s in a week (7 days) Its a 3 day diet so 3 days on and 3 days off. On your 3 days off you eat sensable, IE: salads lean meat ext…
    I done walking with this diet I walked 20-30 min every night..(Mod)

  4. teffany

    hi everybody!
    i want to lose about 10 kg can any1 tell me a good diet plan that really worked??i really would be happy if some1 could do that..

  5. arun

    good suggestion

  6. arun

    i want to reduce my weight