The 90-Day Challenge diet -- more appropriately known as the 90-Day Fitness Challenge -- is a weight management program designed by Phil and Amy Parham. The Parhams are a South Carolina couple who participated in the sixth season of "The Biggest Loser" television show. After the two completed the show, they developed the 90-Day Fitness Challenge as a way to help others learn how to incorporate healthy eating habits and regular exercise into their daily lives. While some dieters may disagree with the Parhams' emphasis on the role of religious faith in successful weight loss, the 90-Day Fitness Challenge conforms to many of the recommendations health professionals make for sustainable weight loss. Consult your doctor before starting a diet.
Background
After losing a combined total of 256 lbs. on "The Biggest Loser," Phil and Amy Parham organized a weight loss workshop in South Carolina. They met with the 1,000-plus participants for a one-day "bootcamp," then sent them daily emails with healthy eating and exercise tips and motivational advice for the following 90 days. At the end of the 90 days, the participants reported that they had lost a total of 4,000 lbs. The Parhams used these daily emails to write "The 90-Day Fitness Challenge: A Proven Program for Better Health and Lasting Weight Loss." The book approaches weight loss from four different angles: emotional, physical, mental and spiritual.
Diet Recommendations
The 90-Day Fitness Challenge leads dieters through the basics of healthy, low-fat, low-calorie eating. Designed as a lifestyle change rather than a rapid weight loss plan, the Parhams first focus on what carbohydrates, protein and fat you should be eating, how to eliminate problematic items like excess salt and sugar from your diet and how to evaluate the nutrient content of foods by understanding food labels. Followers are provided with seven days of portion-controlled meal plans and shopping lists but few specific recipes. A typical day's meals might consist of a breakfast of a burrito containing vegetables and scrambled egg whites, a salad for lunch and grilled fish with vegetables for dinner. The plan recommends a midmorning and midafternoon snack that might consist of fruit paired with cheese or nuts.
Exercise Recommendations
As with the dietary recommendations, the exercise plan in the 90-Day Fitness Challenge starts by explaining the basics of exercise, including why different types of exercise are beneficial. Dieters are then instructed to follow a three-phase program, with each phase corresponding to one 30-day segment of the plan. The first phase helps you get used to exercising regularly, while the second phase becomes more physically intense. The final phase is the most intense and helps followers increase their strength and cardiovascular endurance. All three phases incorporate both aerobic exercise and resistance training with weights.
Expert Insight
Throughout the book, the Parhams explain why they believe their Christian faith was key in helping them succeed in losing weight and encourage readers to do likewise. Critics argue that this approach might be unappealing to many dieters. However, the 90-Day Fitness Challenge's dietary and exercise recommendations are similar to those advised by medical institutions like the Mayo Clinic. MayoClinic.com recommends that the best weight management programs are those that encourage followers to set small, realistic goals, strongly emphasize sustainable healthy eating habits, encourage moderate-intensity exercise and help you change your perspective on weight loss, eating and health. The 90-Day Fitness Challenge fills these requirements.
References
- Diets in Review.com: The 90-Day Fitness Challenge
- The 700 Club: Phil and Amy Parham - The 90-Day Fitness Challenge
- Philandamyfitness.com: 90 Day Fitness Challenge
- Diets in Review.com: Take the 90-Day Fitness Challenge with Amy and Phil Parham
- That's Fit: Book Review - Phil and Amy Parham's "The 90-Day Fitness Challenge"
- MayoClinic.com: Weight Loss - 6 Strategies for Success
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