BFLN: Brothers for Life Network
BFLN: Body for Life Nutrition
Nutrition
The Body for Life nutrition plan consists of six meals a day, each of which
consists of a portion of a lean protein-rich food, and a portion of an unrefined
carbohydrate-rich food. Some of the six meals include a vegetable portion as
well. The vegetable is included for its dietary fiber and vitamin content, and
to help bulk out the meal. A portion should be approximately the same size as
the person's hand, either open or clenched into a fist. The meals should be
spaced about every three hours.
"Approved" protein-rich foods include skinless chicken or turkey breast, fish,
egg whites, low-fat cottage cheese, whey protein shake, very lean ham or beef
etc.
"Approved" carbohydrate-rich foods include brown rice, whole grain bread, pasta,
potatoes, oatmeal, fruit etc.
"Approved" vegetables include spinach, tomatoes, broccoli, carrots, cabbage,
mushrooms etc.
The diet should be supplemented with a tablespoon per day of safflower,
flaxseed, sesame or canola oil, perhaps in a salad dressing, to provide
necessary Omega-3 and Omega-6 essential fatty acids. A popular alternative is a
small handful of walnuts or almonds. Three portions of salmon per week is
another alternative. At least 10 cups of water should be drunk throughout the
day.
One day a week, typically Sunday, is considered a "free day," on which any foods
can be eaten. This is considered an important "breathing space," both
psychologically and physically.
At several points in the book, Phillips promotes EAS nutritional supplements.
This attitude has attracted widespread criticism.
The diet program relies on key principles:
Increased protein
This is considered crucial in the program. Phillips' reasoning behind this is:
Unlike carbohydrates, protein provides long-lasting energy without an insulin
surge (which promotes fat storage).
Protein tends to suppress the appetite.
Protein is essential for building muscle.
Protein takes quite a bit of energy to digest, which boosts the body's
metabolism.
Lean protein-rich foods are much less calorie-dense than carbohydrate-rich
foods. For example, the ham in a common sandwich may have 343 kilojoules (kJ)
per 100g, whereas the bread has 1011 kJ per 100g. Like vegetables, they help to
bulk out a meal.
Reduced portion sizes
One reason that Phillips believes diets can fail is that weighing food and
counting calories can be difficult. Phillips says estimating portion sizes by
comparing them to the size of your hand is quite simple, potentially reducing
mistakes and making it harder to cheat. Phillips also believes that because hand
size varies by frame that the diet also adjusts naturally to the size of a
person, without the need for complex calculations.
Eating more frequently
Carbohydrates provide the main energy source for the body, but three to four
hours after eating there is little glucose left in the bloodstream, which can
lead to symptoms of hypoglycaemia (although this is rare due to liver glycogen
stores), including a slowing down of the body's metabolism. Phillips says
frequent but small meals prevent this from happening, and also increase the
metabolism slightly by keeping the body geared towards digestion. The overall
insulin challenge is reduced, thereby reducing the risk of reactive
hypoglycaemia and the risk of triggering diabetes.
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