Home > Diets breadcrumb bullet Books Diet Navigation    
User Rating

This diet does not have a rating because it does not have enough votes.

+ - Tried it? Rate it!


This healthy eating plan by Cynthia Sass makes losing inches a cinch!

Top Rated Diets of 2023
BACKGROUNDBACKGROUND Start the Diet Now Advertisement

Cinch! Conquer Cravings, Drop Pounds, and Lose Inches by Cynthia Sass, R.D., MPH is a weight loss book designed to teach you exactly what to eat, how much, why, and when. In this 30-day program, which is destined to help you drop eight pounds in five days, you'll discover and overcome the roadblocks that have held you back in the past, and give you tested tools that will keep you losing pounds and inches. You’ll feel confident about each meal and excited about your options, which include satiating can’t-live-without foods like peanut butter, guacamole, and dark chocolate. After each meal you’ll experience what Sass calls the “Goldilocks effect” - you’ll feel full but not overly full, satisfied, and energized. And the best part is it’s, well, a cinch!

The Cinch! plan includes a full thirty days' worth of quick-fix, satisfying meals and teaches you a simple strategy for creating your own, so you know exactly what, how much, and when to eat, whether you're at home, at a restaurant, or on vacation. Cinch! makes weight loss simple with meals you'll look forward to eating (no "diet" foods). And best of all, Sass starts her plan with an innovative five-day "Fast Forward," which jump-starts the plan's impressive results and will leave you feeling lighter and healthier.

Do You Know the Best Diets of 2023?

  • Promotes a healthy and holistic approach to eating, food and the emotions surrounding eating
  • Diet plan is very nutritious and satisfying
  • Thirty-day plan is practical and keeps the dieter goal-driven
  • Plan is progressive
  • Sass is a nutrition and public health expert
  • Includes recipes
  • Vegan-friendly
  • Promotes fitness
  • May only appeal to a female audience
  • Information included in book doesn't reveal anything novel about weight loss, health or dieting
  • Some recipes require significant prep work
  • Not ideal for those with busy schedules

After following Cinch!, for one month, you'll recalibrate your body, freeing yourself from cravings and erratic eating, and begin a satisfying new relationship with food. With Sass's expertise behind you, you'll be empowered to continue creating Cinch!-friendly meals and feel inspired by a wealth of new eating habits.

The book starts you off with a five-day Fast-Forward detox, which is a fairly restrictive plan but it gives you quick results. There are five ingredients which are the mainstay of your Fast-Forward plan: They are spinach, raspberries, organic plain yogurt, almonds and organic eggs. In fact, there are just four recipes that you will make and eat while following this portion of the program.

From there you move on to the remaining weeks of the weight loss plan, which are filled with menu plans, recipes, daily motivators and tips for lasting weight loss success.

Each recipe contains a bit of SASS, which cutely refers to Slimming and Satiating Seasonings. There are five categories of SASS that you will use for the first 30 days (and beyond) and they include vinegar, citrus juice and zest, hot peppers yum, tea, herbs and spices.

Sample recipes include:

  • Strawberry Smoothie
  • Cashew Oatmeal
  • Mediterranean Shrimp Pizza
  • Chocolate Pear Ginger Smoothies
  • Jalapeno Guacamole
  • Chicken Pesto Pitas

No soda (diet or regular), alcohol, or red meat is allowed on the plan. Recipes are included for and can be customized for vegetarians, vegans or meat-eaters.


While not a cornerstone of the Cinch! plan, exercise is addressed and its importance heralded. Sass cites research that indicates the importance and necessity of exercise for lasting weight loss.

In Cinch!, Sass notes that consistent fitness is what's going to help you lose the weight and keep it off, and if you're doing at least thirty minutes a day five days a week then you're doing well.

One of the book's final chapters is called "Fall in Love with Walking," and she discusses the importance of living an active lifestyle and why walking can be one of the best ways to do so. She connects a walking regimen with reducing blood pressure, reducing risk of cancer and diabetes, and giving you feel-good endorphins.

Walking will not only help you burn calories, a requirement for weight loss, but will also make you physically stronger, elevate your mood and help you sleep better, another requirement for weight loss.

In order to stick to your walking plan, or any fitness plan for that matter, Sass encourages us to schedule the time. Even though it's 30 minutes, when it's on our calendar, we eliminate the excuse not to do it.


From one of the creators of the Flat Belly Diet, comes Cynthia Sass's book, Cinch! a 30-day plan to reset your eating habits, recalibrate your metabolism and inspire you to take the healthy living journey far beyond just this one month plan.

Cinch! gets high remarks for its healthy ingredients, clear plan and delicious recipes, but it lacks in the fitness area and the time involved in making some of the recipes and its lack of dining out options makes this a plan better suited for someone who has the time (or organization) to make the meals and dishes outlined in the book.

Nevertheless, if you are ready to embark on a clean-eating and pound-shedding journey program, while also savoring eats like dark chocolate, whole eggs and heart-healthy nuts, this plan may be just for you.

Common MisspellingsCommon Misspellings

sinch, cinsh, sinsh, cinhc

How Does Cinch Compare?
  • Product Name
  • User Rating
  • Easy to follow
  • Cheap Price
  • Fast Results
  • Cinch
  • /100
  • .
  • .

> Leave Feedback

User Feedback

(Page 1 of 3, 45 total comments)



The cinch diet by CPSS is one of the most amazing diets I ever done I lost 45 pounds in two months and I am keeping all the recipes to eat healthy for the rest of my life

posted Jun 12th, 2015 4:35 pm



Did "Cinch!" become "Sass!" for some reason? New plan or legal name change? Why did this program's name change from "Cinch!" to "Sass!"? Book cover looks the same except for the title. "Sass!" is listed on sites with the statement "(formerly under another title)" so I wonder if they are the same so I won't purchase a duplicate book. Thanks.

posted Mar 6th, 2012 12:20 am



Is dry roasted almonds okay to eat in the Cinch 5 day detox? Cinch by Cynthia Sass...the 5 day detox menu. Is dry roasted almonds okay to eat in the 5day detox? How many is 2tbs. almonds? I could not find fat-free organic yogurt. I got 0 % fat organic plain yogurt is that the same? I could not find organic eggs so purchase egg white substitute is that alright?

posted Feb 13th, 2012 11:58 pm

teresita ceja

I started the cinch diet three months ago,And lost 30 pounds.Its the best.

posted Dec 3rd, 2011 9:04 pm

Donald Sand


Why does the cinch diet say it appeals to females? Why does it say that the diet may only appeal to a female audience. I would think anyone could lose on the same diet or is it the food on the diet that a man wouldn't like? I am writing about the Cinch diet.

posted Nov 4th, 2011 6:12 pm


I feel like I might have more energy, but I am at the end of the second week of this diet and have not lost one pound. I've stuck to the whole plan. I'm going to keep trying another week and see what happens since I'm not hungry and the meals are satisfying..

posted Nov 4th, 2011 12:48 am


I am at day 4 and if i had not lost my sugar cravings totally, had not evened out my energy drops and had not stopped getting headaches i would go off this god-awful food. I have not weighed myself yet but had 2 compliments in the first 3 days about how great i looked. Even tho i cannot stand plain yogurt, and raspberries are not my fave either, i don't want to go back to the way i felt before on 'good' food - obviously it was only good for those few seconds in my mouth. I can do anything for five days.

posted Oct 26th, 2011 3:19 pm


Lost 6 pounds in 5 days on fast forward! diet was easy to follow and never felt hungry. Liked eating 4 meals a day which really curbed my hunger pangs. Food was tasty and I even developed a love for almond butter. Now doing core diet and losing about 1/2 pound a day. Learning how to do portion control better and the dark chocolate escape at night is a big plus! Overall a very good diet with quick results.

posted Jul 7th, 2011 2:40 pm


So far it's great. I'm down 7 pounds in 5 days. Weight is staying the same on days 6 through 8. I'll keep on though. G ood food. Good lifestyle.

posted Jul 6th, 2011 11:35 pm


On the 5 day fast forward I lost only 2 lbs and I was very disappointed. I have continued on the diet for 14 weeks and have lost an additional 7 lbs. The weight comes off very slowly. The food is very tasty but it takes quite a bit of time to prepare. I will continue on the plan because I'm not as tired as I once was and I like the meatless meals. In time I hope to lose 16lbs more.

posted Jun 15th, 2011 2:40 pm

Rosie Searle


5 day fast forward for Vegans? In the 5 day fast forward. What can I substitute the Eggs and Yougurt for?? I am a vegan so I don't eat either of these foods.

posted Apr 27th, 2011 1:13 am


Recipes have been super delicious. Hit a little bit of a plateau (I'm guessing from the shock of losing 7 pounds in a week), but I am so satisfied with the food and have been working out diligently. Best diet I've EVER been on. Cynthia Sass is on twitter and facebook and replies to ALL of her messages. Extremely impressed with her and this new way of eating.

posted Apr 12th, 2011 9:40 pm


Started on Sunday at 159 pounds. By Wednesday, I was down to 153...So far, so good.

posted Apr 7th, 2011 11:42 pm


Finished day 2, lost 4.6 lbs in 2 days. Getting a little more creative with the 5 ingredients. Have to make a smoothie to keep eating the raspberries 4 times a day with water and cinnamon. I drink them rather than chew them. Meal 4 is hard as I am full from the other 3 meals I have not been able to finish meal 4. Looking forward to Day 6...I'd like some chicken or fish.

posted Apr 6th, 2011 4:00 pm

Elena Camaj


Lost 20lbs on this diet...love the recipes...a little time consuming but worth it. meals were delicious!!!! Felt full, no cravings....

posted Apr 6th, 2011 7:04 am

Zahra Far

at Diana, you dont have to find almond butter without fat, thats not part of the plan

posted Apr 1st, 2011 10:39 am


I just finished the 5 day fast forward (lost 6 pounds!!) the raspberries got pretty tough to swallow! Wondering about the snack...can this be split up all day long or does it have to be eaten all together at 1 sitting within 3-4 hours of other meals??

posted Mar 30th, 2011 12:25 pm


Can you substitute the yogut with vanilla yogurt (with splenda).? i'm on Day 2 and feel a little dizzy. I'm sick of the yogurt already.

posted Mar 15th, 2011 1:50 pm

Kathy Kiepert

I have lost 15 pounds but I had to go from four meals a day to three to see significant loss. I like the whole foods focus and healthiness.

posted Mar 13th, 2011 9:28 pm


Easy to follow, not confusing!

posted Mar 12th, 2011 1:23 am


Leave Feedback

Or, proceed without an account


Already a member?

Whats better than