When the average person hears the word DIET, their expected response would be to scrunch up their face and clench their fists. The truth is eliminating your favorite treats from your diet is unappealing to everyone, even when the aim is to shed off excess weight and improve your health.
That is where the PiYo diet plan distinguishes itself from other fad diets, by offering an unrestrictive yet healthy dietary regimen. When this diet is used in conjunction with the PiYo workout, the results are extremely outstanding and exceedingly beneficial.
That is why below we are going to look at all facets of the PiYo diet plan, in an effort to establish the features that make this diet so special.
What is the PiYo diet plan, and how does it work?
The PiYo diet is simply a guide that regulates how much of each food group you consume. There are 5 main food groups and an additional free food group, each containing a list of foods you are permitted to consume. As you will see below, this food list is extensive, and is composed of the main foods you partake on a daily basis.
The diet not only aims to fuel your body and improve your overall health, but it also works towards offering you tasty and nutritious alternatives to your current meal plan.
What are the food groups found in this diet, and what foods are they composed of?
As you can deduce from the table, we are going to go into detail about the foods allowed by the PiYo diet.
The fruits permitted by the diet should always be fresh, as fresh fruits offer the highest nutritional level. However, it should be known that some fruits have very high levels of sugar, and are therefore not encouraged by the diet.
The fruits I will list below are equal to consuming 75 calories per serving.
= Blueberries, grapefruit, cherries, kiwi, peach, pear, mango, strawberries, watermelon, orange, cantaloupe, tangerine, apricots, raspberries, blackberries, apple, papaya, figs, pineapple and honeydew.
As with the fruits I talked about above, all primary veggies should be fresh so as to receive the highest amount of nutrients. As you will see in the portion allocation section below, the largest serving of food will be of primary vegetables, and each serving will be equivalent to 40 calories.
= Kale, snow peas, cabbage, broccoli, collard greens, eggplant, okra, jicama, carrots, cauliflower, lettuce (excluding iceberg lettuce), spinach, tomatoes, beets, cucumbers, radishes, asparagus, peppers, squash, winter squash, string beans, celery, sprouts, brussel sprouts, artichokes, mushrooms and onions.
Secondary Vegetables and Grains
Coming in at 95 calories for each serving, this food group mainly consists of starches and carbohydrates which fuel the body. Here are the foods found under this food group.
= Brown rice, barley, rolled and steel cut oats, potatoes, lentils, endamame, yams, wild rice, sweet potatoes, beans, peas, non-fat refried beans, quinoa, bulgur, and corn on the cob.
= Whole grain/wheat crackers, couscous, pita, waffles, English muffin, pasta, bread, bagel, cereal, and tortilla.
As the title may suggest, this food group contains health fats, oils and cheeses, which are each equal to 50 calories for each serving.
= Avocado, hummus, raw nuts, goat cheese, coconut milk, cheddar, provolone, feta cheese, mozzarella, Monterey Jack, parmesan, extra virgin coconut oil, walnut oil, flaxseed oil, extra virgin olive oil, raw sunflower seeds, raw pumpkin seeds, seed butters, nut butters, raw sesame seeds, ground flaxseed, olives and coconut.
Everyone loves their proteins, and at only 140 calories per serving, the proteins given below are both delicious and lean.
= Chicken breast, ground chicken breast, turkey breast, ground turkey breast, trout, cod, tilapia, halibut, fresh or canned sardines, salmon, catfish, fresh or canned tuna, lean ground beef, buffalo, extra lean beef, tempeh, plain Greek yogurt, clams, shellfish, firm tofu, pork tenderloin, eggs, veggie burger, turkey bacon, low sodium and fat free ham slices, cottage cheese, low sodium and fat free turkey slices, ricotta cheese light, protein powder and shakeology.
Free foods are simply foods that don’t have a calorie equivalent, you can therefore consume as much of these foods as you like.
= Garlic, hot sauce, vinegars, unsweetened black coffee, unsweetened tea, mustard, ginger, spices, lemon, lime, and herbs
PiYo diet plan Portion Allocation
Once you calculate which one of the 4 calorie levels you fall under (using the caloric calculator), you can therefore determine how much of each food group you should consume every day- this process is very simple.
1200-1399 calories: 4 servings of Primary veggies, 2 servings of Secondary veggies, 2 servings of fruit, 4 servings of L. protein and 3 servings of H. fats.
1400-1599 calories: 5 servings of Primary veggies, 2 servings of Secondary veggies, 2 servings of fruit, 5 servings of L. protein and 4 servings of H. fats.
1600-1799 calories: 6 servings of Primary veggies, 2 servings of Secondary veggies, 3 servings of fruit, 6 servings of L. protein and 4 servings of H. fats.
1800+ calories: 6 servings of Primary veggies, 3 servings of Secondary veggies, 3 servings of fruit, 7 servings of L. protein and 4 servings of H. fats.
With all of this information on the PiYo diet plan available to you, you should be able to comfortably complete the diet without any trouble. Best of luck as you embark down this healthy road!
PiYo diet Results: Before and After!
In this video I show you the results I achieved from Chalene Johnson's PiYo diet program. Piyo diet:
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