30-Day Diet & Fitness Plan

Written by brian hill
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30-Day Diet & Fitness Plan
Weight training is part of a fitness program. (Michael Hitoshi/Lifesize/Getty Images)

Reducing calorie consumption by 1,000 per day plus increasing exercise to burn off another 700 calories results in a weight loss of 14 pounds in 30 days. That's quite a bit more than the Mayo Clinic's recommended safe weight loss rate of 1 to 2 lbs. per week or 8 lbs. per month. The 30-day diet and fitness plan regime developed by Jillian Michaels, the author of "Making the Cut," says that participants lose up to 20 lbs. in 30 days.

Why It's Different

The program developed by Michaels is based on the assumption that people fall into one of three levels of oxidizers: slow, balanced and high. The requirements for carbohydrates, proteins and fats vary. Slow oxidizers require more carbohydrates and less protein and fat, balanced oxidizers need equal amounts of each and high oxidizers require more proteins and fats than carbohydrates. Determining which oxidizer you are is based on answering 49 multiple choice questions.


The diet is laid out in no nonsense fashion providing strict instructions with meal plans and recipes and even a grocery shopping list for each level of oxidizer. There are no decisions necessary as to what to have for each day's breakfast, lunch and dinner. The exercises are specified and change from day to day to avoid boredom.


The plan is aimed toward people who are already in moderately good shape and don't have more than 20 lbs. to lose. Since 68 percent of the adult population in the United States is overweight, or obese, according to the Centers for Disease Control and Prevention, the diet isn't appropriate for the majority.


The fitness plan is strenuous and time consuming. Most of the exercises require gym equipment. Since the diet has to be followed exactly there's no flexibility for eating at restaurants or at a friend's house. Meals must be prepared at home, mostly from scratch, which requires additional time and effort. If only one person is participating in the program, there will be wasted food, since the recipes are prepared for four or more servings.


Any drastic change in lifestyle, such as embarking on a strenuous exercise program -- the heart of Michael's 30 Day Program, should be discussed with a professional medical advisor. While there is a fitness evaluation test at the start of the program, it's somewhat subjective. There's no research presented for example, on why being able to do five to 12 push-ups when you're a 60-year-old woman means you're in average shape. Injury is a serious possibility when working with weights and gym equipment you're not familiar with. Exercises done incorrectly won't provide the desired results.


There aren't any scientific studies to back up the assumption that there are slow oxidizers, balanced and fast oxidizers; their dietary requirements are different; or that one group loses weight faster on a diet higher in proteins.

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