The original "Body for Life" book was penned in 1999 by Bill Phillips and has been a wild success with spin-off books specific to women, working out, eating for life and maintaining a champion physique. The diet plan is clearly outlined in the original book and is supported by numerous supplements, natural health products and energy bars. Dieters can also get information and support online.
Meal Structure
As the name implies, the Body for Life plan is about lifelong changes to physical activity and eating habits. It is not a quick, fix but a long-term commitment to stay healthy and lean. The diet plan supports higher levels of resistance and aerobic training and involves three clearly structured meals and two or three snacks. The book often suggests protein shakes or bars as snacks for convenience, while meals are whole food choices. The general formula for a meal is 1 serving of lean protein, 1 serving of a low-carb vegetable, 1 serving of grain or a high-carb vegetable like sweet potato, and a small serving of a healthy fat like avocado or olive oil. As a rule, every meal must include lean protein to fuel lean muscle production, stabilize blood sugar and prevent cravings.
Protein Choices
Protein is the mainstay of the Body for Life Diet as it is included in every breakfast, lunch, dinner and snack. For breakfast, the suggested choices are cottage cheese, eggs or egg whites, or protein powder. Greek yogurt would also be an acceptable breakfast choice for its high protein content. Pork bacon and other processed meats like hot dogs, sausages or luncheon meats are forbidden, as are fried meats like chicken wings and battered fish. Turkey bacon, however, is allowed. Lunch is often a 3 to 5 oz. serving of chicken breast, fish or lean beef with vegetables and a side of starch. For dinner, protein choices could be shrimp, sirloin steak, salmon or even lobster. Vegetable proteins like tempeh and tofu are also acceptable.
Carbohydrate Choices
The Body for Life diet plan is not a low-carb plan, although following the diet often involves consuming less carbs than what is usual. The typical Western meal rarely limits itself to just 1 serving of grain or starch vegetable -- 1 serving being a 1/2 cup. In addition to grains, all fruits, as well as potatoes, yams, squash, pumpkin and beans are included in this category. Only whole grains, or complex carbohydrates, are permitted; white bread, white rice, white pasta or anything made with white flour is out. Chips, French fries and candy are also, not surprisingly, forbidden.
Fat choices
The low-fat craze is over. In 2011, weight loss experts believe that a little bit of healthy fat is a requirement for loss of body fat. The makers of the Body for Life plan are no exceptions. Healthy fats are monounsaturated and polyunsaturated, not saturated, trans or hydrogenated. Good examples are flaxseed oil, olive oil, seeds, nuts and natural nut butters. This diet also allows low-fat cheese, canola and sunflower oil. Butter, lard, cream or coconut-based fats or food products are not considered healthy fats and are not allowed on this diet plan. An appropriate serving is 1 tbsp., or the tip of your thumb, per meal. You can easily incorporate this amount in vegetable sautees, homemade salad dressings or use it as a bread topper.
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