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Bill Phillips’ Eating for Life Review
Consider yourself lucky if your client asks you what you think of Bill Phillips’ Eating for
Life diet. If they’re willing to read the book and use the program, they’re likely to
improve their diet and lose weight.
Bill Phillips is famous for his ‘Body for Life’ 12-week fitness program, and in 2003
published ‘Eating for Life’, a straightforward, no-nonsense approach to weight loss and
maintenance. Unlike other celebrity diets that advocate food combining or purchasing
boutique supplements, this is a ‘whole foods’ program, with a focus on balance and
portion control. The book features more than 200 recipes, pictured on quality-stock color
plates, and use commonly-found ingredients, explained in a concise and uncomplicated
way.
Eating for Life is a straight forward and helpful advice book for losing fat, gaining energy
and generally improving one’s lifestyle by adopting healthy diet and exercise habits.
Phillips advocates eating more—more often, that is—and suggests each meal contain
some protein, carbohydrate and healthy fat, even snacks—such as vegetables with yogurt
or cottage cheese, or a fruit smoothie. Phillips says one day per week should be a ‘free
day’—usually Sunday—so dieters can focus on consistency without feeling deprived of
their favorites, often the reason, Phillips says, for people going ‘off’ their diets.
Phillips promotes food as fuel. ‘Right’ is how he describes beneficial and optimal
nutrients—the ‘right carbs’, ‘right fats’ and ‘right proteins’ are the components of a
healthy diet. The menus are neither low-carb nor low-fat, and the focus is on eating
smaller meals more frequently, to accompany an active lifestyle.
His Eating for Life program applies these interdependent four ingredients of a successful
weight management plan:
1.
The right Foods
2.
The right Amounts
3.
The right Combos
4.
The right Time
The ‘right foods’ means whole, unprocessed foods, whole grains instead of refined,
unsaturated fats, and lean proteins. He advocates nutrient-and fiber-rich foods, including
sweet potatoes. As far as amounts, the book doesn’t detail calories per individual, but he
does mention that portion size needs to be appropriate to the individual’s calorie needs,
based on their activity. The ‘right combo’ means a balance of nutrients at each meal
(protein, fat and carbohydrate) rather than ‘food combining’ such as faddish programs
that advocate only eating fruit with meat or other unproven ideas. The ‘right time’ means
spacing meals over the day, into three main meals, two snack meals (he calls ‘midmeals’) and a dessert.
Dessert recipes are generally a small serving of pudding or a parfait made with nonfat
yogurt and fresh fruit. They are sweetened with sucralose (Splenda) or fructose instead
of white sugar.
Although Phillips advocates protein powder shakes (not necessary for the average person
eating a balanced diet), drinking them is optional. He advocates drinking water
throughout the day, at least 64 ounces daily, good advice especially for those exercising
regularly.
There is conflicting research on whether consuming small ‘mini-meals’ had a thermal
effect on metabolism, however, psychologically, someone who is restricting calories is
often frustrated by hunger, and by following a structured meal plan and preventing
hunger by eating a small meal every two or at most three hours can help motivate dieters
to stick with the program.
Free-Day
A ‘free-day’ is not a ‘cheat-day’. If your client refers to their day away from their
program as a ‘cheat-day’ then they’re still thinking ‘diet’ instead of ‘live it’. If the ‘freeday’ is an excuse to overeat without conscience, it’s a recipe for diet disaster. On the
‘free-day’, traditional foods may be enjoyed with family and friends, in small portions, to
prevent weight regain.
Of course, there are those who don’t truly accept a ‘eat to live’ philosophy, and instead
live to eat, and overdo it on their ‘free day’. But, emphasize that there is ‘no free lunch’
when it comes to weight loss. If on the free day someone eats in excess of what they
burn in activity, they’ll store the excess calories—in their fat cells.
As constructive guidance for healthy meal planning, the Eating for Life book is a positive
read, and advocates regular activity and healthy food choices.