Open the best-selling Body for Life book, and you'll see before-and-after photos of people who went from flab to fab. Give the diet 12 weeks, and you'll have your best body ever, too, the founder promises. But you're going to work hard for it -- with intense exercise nearly every day.
You'll also have to get used to eating six small meals a day -- mostly lean protein and healthy carbs -- instead of three larger ones. This schedule is to steady your blood sugar, boost your energy, and help you prevent binge eating caused by getting too hungry.
The premise of the diet, founded by Bill Phillips, is that you're more likely to stick to a diet and workout if you see fast results.
What You Can Eat and What You Can't
At every meal, you get a fist-sized serving each of protein and carbs. Overall, the diet breaks down to 40% to 50% of each, with very little fat.
You can have bread, pasta, potatoes, lean meats, fruits, vegetables, and small amounts of certain fats. The diet requires that you eat at least two servings of vegetables and drink 10 glasses of water daily.
Once a week, you get a "free" day, when you can eat whatever you want.
Except on your free day, you can't have bacon, fatty cuts of beef, hot dogs, or deep-fried meats. You're not allowed sugary or processed foods like cookies, cake, candy, white rice, chips, and soda. Some fats -- such as butter, lard, mayonnaise, coconut oil, and full-fat dairy products -- also are off-limits.