The Body for Life Diet starts with Bill Phillips widely acclaimed Eating for Life, "Your Guide to Great Health, Fat loss and Increased Energy!"
The book is centered around the formula that has four areas. They are 1) the Right Foods, 2) Right Amounts, 3) Right Combos and 4) Right Times. The Book also include 150 recipes, some of which I have here: Body for Life Recipes.
The right foods begins with a discussion on protein. What's very interesting is that protein is from the Greek word meaning "of prime importance."
When you eat quality protein such as chicken, turkey, lean beef, swordfish, orange roughy, salmon, tuna, crab, lobster, shrimp, lean ground beef, buffalo eggs, cottage cheese, low-fat cheese, nutrition shakes and protein powder you are supporting your metabolism, regulating stability in energy levels through its effect on insulin and blood sugar and you are satisfying your appetite.
It is emphasized throughout the Eating for Life book that you don't eat just one source of anything. If you eat protein, you need to use variety. One day eat chicken, the next day have salmon and turkey and so on.
Bill Phillips believes carbohydrates are essential to your diet. He doesn't support the diet-craze centered around low-carb diets such as the Atkins diet.
Carbohydrates are needed along with protein because carbs cause the release of insulin which helps shuttle amino acids into cells where they are needed to produce muscle. That's why every meal according to Phillips should include a portion of carbs.
Essential fats are needed and are included in the 150 recipes the book contains. The essential fats are linoleic acid (known as omega-6 fatty acid) and linolenic acid or omega-3. Sources of essential fats are vegetable oils, fish oils, and they are in dark-green leafy vegetables such as spinach.
The micronutrients vitamins and minerals are needed in small amounts. Vitamins and minerals contribute to proper health, muscle gains and fat burning by regulating the metabolism and assisting the biochemical processes that release and recharge energy from the food you eat. If you suspect you don't get these in the right quantities, you should take a multi-vitamin.
Eating-for-Life isn't like most diets, it isn't about calorie counting, it is about portions. A portion, according to Phillips is about equal to the size of the palm of your hand. One portion of protein would be a chicken breast about the size of your hand.
A portion of carbohydrates is defined as the amount that is equal to the size of your clenched fist. A baked potato is about the size of a clenched fist.
For vegetables, a portion is the size that would fit into the cupped palm of your hand.
The right amount is six meals per day, since it has been shown that eating throughout the day, in small quantities improves metabolic speed and fat burning. Each meal is to consist of one portion of protein and one portion of carbohydrate. For two meals out of the day, a portion of vegetables should also be included.
When you eat the proper foods in the right amounts you find that you are not hungry or stuffed explains Bill Phillips.
The right combos refers to eating a portion of protein with a portion of carbohydrates each meal; however, Bill Phillips himself will use a meal replacement for 2 or 3 of his six meals a day, and suggests you do that as well.
It was discovered via scientific studies that a portion of protein, along with a portion of carbohydrates provides a synergistic effect. The carbs help the protein get to where it needs to go. The protein breaks down into amino acids, and the amino acids are pushed into the cells from the insulin that carbohydrates provide.
Another study found in the Journal Of Nutrition, discovered that a balance of protein and carbs stabilizes blood sugar and insulin and even decreased body-fat, cholesterol and reduced the risks of type 2 diabetes.
That's not it. There is also a cognitive/mental performance increase from balanced carbs and protein together. This was found in the journal of Physiology and Behavior by some Swiss researchers.
There are several more studies mentioned in the Eating-for-Life book stating the benefits of eating carbs with protein.
The old adage that states "three square meals a day" is the best way to eat is a fallacy. It isn't sound nutrition advice. The best way to eat, to support your metabolism, to create a metabolic environment is to eat six times per day. Ronnie Coleman, Jay Cutler and many fitness athletes all know the importance of six smaller sized meals per day.
Published in the European Journal of Clinical Nutrition was a study that found those that eat six meals per day had a faster resting metabolic rate than those who ate just three meals a day!
Another report or study found that those who ate exactly the same amount of calories per day but via different number of meals per day found interesting results. Those that ate only two meals per day lost about twice the muscle mass and half the fat as the people who ate six meals a day.