The CUPS Diet

The CUPS diet is a practical weight loss program that is based on portion control by using cup measurements.


It was created by Iowa-based psychiatrist Dr. Jimmy R. Mascaro as an easy and commonsense way to lose weight.

This diet helps dieters release excess pounds at a healthy and safe rate while they can continue to enjoy all of their favorite foods.

CUPS Diet Basics

Dr. Mascaro realized that one of the major obstacles to weight loss is that people don’t want to drastically change what they eat. They simply aren’t willing to stop enjoying the foods they love to comply with the food restrictions of popular diets.

  • The CUPS diet has been designed to overcome the flaws seen in many other diets.
  • You can eat any of your favorite foods while simply controlling the amount that you eat each day.
  • You will track your food intake over the day using measuring cup increments such as ¼ cup, ½ cup, ¾ cup and 1 cup.

Flexible Approach to Dieting

Based on your calorie requirements you will be allocated a number of cups for each day.

For each meal or snack you decide how many cups to eat. However, It is best to have at least 1 cup per meal, and at least ½ cup for each snack.

Special Category Foods

Certain foods are categorized in a different way. Some foods – like cheese, cakes and candy – have to be counted twice.

Other foods such as coffee, V8 juice, salsa and non-starchy vegetables don’t count at all towards your daily intake.

Drink Water to Reduce Appetite

Dieters are encouraged to drink one cup of water with each meal and snack for a minimum of five cups daily. It is helpful to consume water about 15 minutes before the meal because this causes a feeling of “fullness”. Consequently your appetite will be reduced and you will eat less food.

Additionally water promotes fat-burning and helps to remove the waste products that are released during fat breakdown.

Adapt the CUPS Diet to Suit Your Lifestyle

As an example, if your daily cup allowance is 7 you can consume up to 49 cups in a week. You can split these cups over the week according to your lifestyle.

This allows you to eat more on days when you might have a special event like a dinner party. You simply consume less cups in the days before and after the event.

Recommended Foods

Some of the foods dieters will eat on The CUPS Diet:
Shrimp, fish, beef, pork, eggs, cheese, yogurt, peanut butter, cashews, walnuts, whole wheat bread, rice, oatmeal, baked potato, saltine crackers, popcorn, lettuce, tomato, peppers, apples, oranges, berries, banana, avocado, olive oil, salsa, coffee, tea.

A Likely Daily Meal Plan


8 oz water
8 oz orange juice
1 banana
1 small bagel
1 pat butter
1 egg
1 cup coffee

Morning Snack

8 oz water and tea or diet soda
¼ cup blueberries
½ granola bar
1 small bagel


8 oz water and tea or diet soda
½ orange
2 cups steamed broccoli
5 oz chicken breast
1 medium baked potato

Afternoon Snack

8 oz water and tea
¼ cup strawberries
2 cups carrot sticks


8 oz water plus coffee
2 cups vegetable salad
2 tablespoons salad dressing
4 oz ground beef
½ cup mushrooms
1 cup cooked pasta
½ cup marinara sauce
2 cups green beans

Exercise For 30 Minutes Daily

To support weight loss The CUPS Diet recommends to do thirty minutes of moderate physical activity most days of the week.

Costs and Expenses

The CUPS diet is available as an online program with a monthly subscription of $9.99 with payment of $29.97 for the first 3 months.

Available from Amazon →


  • You can enjoy any of your favorite foods while still losing weight.
  • Portion control is proven to be an effective weight loss method.
  • Includes cup measurements for fast food menu items.
  • Provides menu examples to make meal planning easier.
  • Considers the psychological aspects of successful weight loss.
  • Website offers a range of supportive resources.


  • Requires calculating and monitoring your daily food intake in cup measurements.
  • Some dieters may find the rules of the diet very complicated in the beginning.
  • Does not adjust the dietary allowance in relation to physical activity.
  • Only includes a few recipes.

Portion Control Has Proven Effective

The CUPS diet is an approach to weight loss based on measuring daily food intake in cup increments.

It offers an alternative to calorie counting that may be easier for some dieters to follow.

This method has been proven as an effective way to lose weight and is the theory behind such popular diets like Weight Watchers.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Kendall, A., Levitsky, D. A., Strupp, B. J., & Lissner, L. (1991). Weight loss on a low-fat diet: consequence of the imprecision of the control of food intake in humans. The American journal of clinical nutrition, 53(5), 1124-1129. link
  • Ello-Martin, J. A., Ledikwe, J. H., & Rolls, B. J. (2005). The influence of food portion size and energy density on energy intake: implications for weight management. The American journal of clinical nutrition, 82(1), 236S-241S. link

1 Comment or Reviews

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  1. Esther

    Ha! Good way to scam ppl. Guys, don’t believe everything onBhe internet! This just a parody of “Paper Cup Diet”, very well known k-pop diet since 2014, only that one has realistic terms, like that THERE IS NO WAY TO LOSE WEIGHT BY EATING BURGERS ALL DAY, JUST BC YOU PUT IT IN A CUP B4.