Level of Effort: Medium
Limitations: You'll be avoiding processed foods most of the time, which could be an adjustment.
Cooking and shopping: You’ll be avoiding packaged and processed foods, so plan to shop for and cook your meals. Warner recommends choosing organic food whenever possible. The book includes a list of foods to focus on, practical tips for when you're eating out, and a lot of recipes.
Packaged foods or meals: None recommended.
In-person meetings: No.
Exercise: Exercise is a must on this plan, which includes intervals (varying your pace during a cardio workout) and strength training. If you’re new to interval exercise or strength training, Warner’s short but intense workouts may be challenging.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarian or vegan: The diet doesn't give specific modifications for vegetarian or vegan diets. But the plan suggests eating plant-based protein sources such as beans, so you could adapt it to meet your needs.
Low-fat diet: You can have small amounts of plant-based fats like olive oil and avocado. Most recipes are low in fat.
Gluten-free: The good-for-you carbs on this diet include some gluten-free options, like quinoa, so the plan should be easy to follow if you don’t eat gluten.
What Else You Should Know
The plan is nutritious and has enough calories. But it suggests having two eggs a day, which is more than the American Heart Association recommends to keep cholesterol under control. The plan is also low in calcium and vitamin D.
Cost: You don’t need a gym membership to do the workouts that Warner recommends, but you will need a pair of free weights. She also recommends taking several supplements -- including a multivitamin, omega-3 fatty acids, vitamin C, free-form amino acids, and creatine -- which would add to your costs.
Support: This is a plan you’ll do on your own.