I tried the ‘1776 diet’ and was stunned by the results. It banished bloating, cleared my skin and flattened my stomach in just DAYS… and you can still snack
Boiled pork, roast goose and beef. Cabbage, potatoes, gherkins and onions – all washed down with generous amounts of wine, port and beer.
Such a feast typified a sumptuous dinner in the late 1700s at President George Washington’s residence, as recorded in historical accounts. For most Americans, however, their dinners were far more modest.
With the nation now celebrating its 250th birthday this weekend, I set out to travel back in time and explore how the founding fathers – and everyday colonials – really ate. What I discovered offers fascinating insight not just into their diets, but into their bodies and health.
In the 18th century, obesity was rare. For the vast majority, food was seasonal, portions were limited and daily life demanded constant physical labor. Most people were lean – not by design, but by necessity.
But that didn’t mean they were healthier. Life expectancy was short – around 38 years – infectious diseases were rife and malnutrition was common.
But the chronic conditions that dominate healthcare today, such as obesity, type 2 diabetes and heart disease, were virtually unheard of.
Their way of eating was shaped largely by circumstance: no ultra-processed foods, little sugar and almost no snacking. Meals were simple and repetitive.
It raises an intriguing question: In an age of expanding waistlines, could there be something to learn from their foodways?
Luke Andrews poses with a typical 1776 dinner, served midday
As it happened, the timing of my experiment couldn’t have been better.
My own eating habits had started to slide – the odd chocolate bar here and there had become a daily habit. When my editor suggested I try eating like an 18th‑century American for three days, it felt like the perfect reset.
So, out went the candy, potato chips, supermarket ready meals and leftover takeaways, and in came jars of pickled vegetables, bags of flour and cold meats.
For treats, there were fresh raspberries and raisins.
Over the next few days, I ate as they did: simply, sparingly and with none of the modern conveniences I had come to rely on.
My pioneer diet was based on articles in the Boston News-Letter, first published in 1704, and other archive sources. The aim was to eat like a ‘middling’ individual – neither poor nor particularly wealthy.
Breakfast consisted of two slices of wholegrain bread, five slices of cold ham or salami, and a glass of full‑fat milk.
Dinner – what we would now call lunch – was eaten around midday. This meant four cuts of cold ham, eight pickled beets, four pickled baby onions, a cup of boiled carrots and parsnips, at least two more slices of bread and a biscuit.
Luke’s grocery store haul included bread, boiled meats, pickled vegetables, root vegetables and raspberries
These biscuits, known as ‘fire cake,’ were dietary staples: rock-hard, palm‑sized bricks made of flour, salt and water, baked at high heat.
Supper, eaten around 7pm, was lighter: leftovers from lunch, an extra slice of bread, another glass of milk and four slices of cheddar cheese. The fire cakes made another appearance.
This diet also allowed for snacks. I could eat handfuls of walnuts, raisins, dried cranberries, eggs and whatever fruit was in season.
While they did drink water during that time, it wasn’t always safe – particularly in towns. So the pioneers relied instead on tea or coffee, cider or weak beer for hydration.
I drank my tea black, just as many colonials did as their milk was often unreliable and prone to spoiling. Outside of work, I allowed myself the occasional light beer.
I fully embraced the plan, baking the fire cakes myself and even attempting a loaf of bread – although I have to admit it didn’t rise particularly well.
Eating like it was 1776 turned out to be surprisingly easy. Meals were simple and quick to prepare, a welcome contrast to the usual kitchen slog I experience.
After just one day on the plan I felt full, energized and, perhaps surprisingly, more productive. Rather than collapsing on the sofa after work, I had enough energy to go to the gym, cook dinner and even bake.
It also introduced more variety than I expected. My usual rotation of beef, broccoli and rice gave way to a wider range of vegetables, and I found myself reaching for fruit more often.
Luke baked a loaf of bread like the colonists
Luke’s loaf of bread, which he said didn’t rise properly
After the three days were up, my face seemed less puffy, my skin more clear and my stomach flatter.
That said, my gut took a little time to adjust.
Early on, I felt slightly bloated – a likely response to the sudden surge in fiber and fermented foods, which can cause short term discomfort as the gut recalibrates.
By the end, I’ll admit the diet did grow repetitive. There’s only so much bread, pickled vegetables and cold meat one can consume before craving something different.
By the end of the experiment, my weight hadn’t changed (unsurprising, given the amount of time) but I felt calmer, more satisfied and more energized overall. Cravings were manageable – when I want something sweet, a handful of raisins is my new go-to.
Amy Goodson, a dietitian based in Texas, told me the approach has some clear strengths.
‘My initial take is that this would be a very satisfying diet,’ she said. ‘Each meal contains a balance of carbohydrates and protein, which helps stabilize blood sugar and energy levels, keeping you fuller for longer.
‘The inclusion of pickled vegetables is also beneficial, as they can help support healthy gut bacteria.’
Supper: An iteration of an evening meal while following the diet. It does recommend beer, but I stuck to milk
Breakfast: A typical breakfast while on the diet, which was bread, meat and milk
Dinner: A typical iteration of a dinner I had while on the American diet from 250 years ago
She added that eating seasonally can improve diet quality, as fresh produce tends to taste better and encourage healthier habits.
However, Goodson noted that the diet may lack sufficient fresh vegetables by modern standards, and is likely high in sodium due to the reliance on preserved meats.
‘That wouldn’t have mattered as much historically,’ she said. ‘People were far more physically active. But today, with more sedentary lifestyles, high salt intake can increase the risk of high blood pressure.’
Overall, the diet came in at roughly 2,100 calories per day, with high levels of protein and sodium that exceeded modern recommendations.
Would I stick with it long term? Probably not.
But as a window into how the country’s founders ate – and how different their lives were – it was a fascinating experiment.
And while I won’t be living on fire cakes any time soon, I may well borrow a few lessons: simpler meals, fewer snacks and a little less reliance on processed food.
