The Body for Life eating plan is the brainchild of Bill Phillips, author of the New York Times best seller "Body for Life: 12 Weeks to Mental and Physical Strength." The diet consists of eating several small nutritionally-balanced meals, with lean protein being the main focus of calorie consumption. Body for Life dieters are encouraged to strictly adhere to the program for six days, with the seventh day set aside for "cheating." The 12-week program also involves following an intense exercise regimen.
The Core Principles
Balanced nutrition spread out over five to six meals a day, is the basic principle at the core of the Body for Life eating program. However, equal emphasis is placed on intense aerobic exercise and weight training to achieve the goal of transforming your entire person -- body, mind and soul. In addition to several small meals and intense exercise, Body for Life also recommends specific supplements such as protein shakes, protein bars, various vitamins and body support supplements.
Daily Diet
On the Body for Life plan, you will be eating about every two hours. The daily menu consists of breakfast, lunch and dinner with two to three high protein snacks in between. A typical breakfast fare is a cup of coffee, glass of water and a high-protein choice of an egg-white omelet or a special Body for Life recipe made with EAS sports nutrition products. Snacks may be a protein bar or shake, or a small apple sliced on top of a cup of cottage cheese. Lunch and dinner involve one serving of lean protein, a serving of low-carbohydrate vegetables and one portion of fruit.
Protein Portions
Body for Life recommends keeping your protein portions equal to the size of the width of your hand. Lunch and dinner protein portions include a wide variety of options such as grilled salmon, grilled steak, chicken breast and a tuna sandwich on whole wheat bread. The Body for Life website offers many recipes and menu suggestions to help you fight dieter's doldrums. Lean n' Mean chili, for example, is a healthy protein choice made with ground turkey, onion, tomato and kidney beans.
Vegetables and Fruits
The plan calls for vegetables to be included in two of the three daily meals. The portion size for vegetables should be about the size of your closed fist. Broccoli, asparagus, lettuce and carrots top the extensive list of recommended vegetables on the Body for Life website. Fruit is limited to one snack a day. Blueberries, strawberries, apples and grapes are on the plan and may accompany a small serving of cottage cheese or yogurt.
Free Day
After six days of disciplined eating, with strict adherence to the Body for Life plan, you are rewarded with a free day of eating whatever you want. The foods that are off-limits during the six days, such as cookies, doughnuts and french fries, are free game on the seventh day of the plan. A cheat day is included in the plan to break-up the stringent routine and to reward positive behavior and enable you to "stick-to-it" without feeling deprived.
References
- Body for Life: What is Body for Life?
- Body for Life: First-week Meal Plan
- "Body for Life: 12 Weeks to Mental and Physical Strength;" Bill Phillips; 1999
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