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The Promise

This diet actually favors fat, as long as it's the right kind.

Yellow fat makes you look soft, flabby, and old before your time, says James R. Lyons, MD, a plastic surgeon and author of The Brown Fat Revolution. Brown fat is the good, healthy fat that keeps your body firm and youthful, he says.

Lyons says his 4-week diet and exercise program can help develop lean muscle, boost metabolism, and build brown fat. His plan focuses on women.

You switch between "Carb Days" and "Protein Days." You also exercise to strengthen your core muscles.

What You Can Eat and What You Can't

To keep your metabolism at an even keel, you eat six times a day, including before and after every workout. One day a week, you can eat what you want, within reason.

You can eat many types of foods. Carbs can include whole-grain breads, pastas, and cereals; breads made with unbleached white flour; starchy vegetables; and high-carb fruits. You can also eat fresh and lean protein and unsaturated fats.

Caffeine and a daily glass of wine are also OK. But you avoid processed foods, artificial flavors, sweeteners, colors, and preservatives.

Lyons also recommends taking a daily vitamin-mineral supplement.

Level of Effort: Medium

You’ll eat more often than you’re probably used to, but it will be the right kind of food.

Limitations: There aren't a lot of limitations in terms of what you can eat, but you do have to eat often.

Cooking and shopping: You cook meals from scratch. This may save you money on precooked or processed foods.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: The plan includes several workouts for your core, and you do only a few each day, and not every day. They shouldn't take more than 30 minutes.

Does It Allow for Dietary Restrictions or Preferences?

Yes. The eating plan includes a wide variety of foods.

Vegetarians and vegans: Vegetarian and vegan options are included.

What Else You Should Know

Cost: Besides food, you will need to buy some inexpensive exercise equipment: two exercise bungee cords, a door anchor strap, metal clasps for the bungee cord, and a padded ankle strap.

Support: Lyons’s blog offers tips, and you can sign up for his mailing list on the Brown Fat Revolution web site.

WebMD Medical Reference

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