Best Diet Plan: Body for Life

The Body for Life diet plan was designed by fitness guru Bill Phillips. It began as a competitive body transformation contest, and eventually evolved into a hugely popular diet plan.

The key advertising technique of Body for Life is the promotion of "before and after" photographs. Although the program is designed to last only 12 weeks, many Body for Life participants show remarkable physical changes after completing the plan. Their photos provide inspiration for beginners who want to similarly transform their bodies.

The Body for Life program is extremely flexible, making it accessible to almost everyone. The basic components of the program are:

Diet

Participants should eat five to six mini-meals each day. Each meal should consist of a portion of protein and a portion of carbohydrates. (A portion is a serving that's the size of your fist or palm.) Vegetables may be added to every meal, if desired.

Proteins are considered to be lean meats like chicken breast or fish. Egg whites and tofu are also considered proteins on this plan.

Recommended carbohydrates are sweet potatoes and whole grains, although Bill Phillips does not expressly forbid refined grains like pasta. Fruit is also considered a carbohydrate.

Meals should be spaced throughout the day, so you eat every two or three hours. Protein shakes can be used as meal replacements.

Exercise

The exercise component of the program is extremely simple, and it takes very little time. Cardio is recommended three days per week. The cardio needs to only be 20 minutes, however, as long as you follow the interval training plan (which varies the intensity of the workout during the entire 20 minutes).

A specific weight training routine is recommended for three days a week, too (on the days you do not do cardio). The strength routines are fairly detailed, and include six sets for each body part. The routine is split between an "upper body" day and a "lower body" day. Each week you'll do either the "upper body" or the "lower body" workout twice.