The common mistake people make when undertaking the PiYo workout is to focus on the exercises while ignoring their diet. The simple truth is that you need to alter your diet by incorporating lean foods that will help you burn fat, build muscle and increase your strength. Below we will take a look at different aspects of the PiYo diet.
PiYo Diet: Get lean eating plan
This plan comes with the workout program you receive when you purchase the PiYo package, and contains an easy to understand approach to dieting, though the consumption of clean low-fat foods. This plan can be tailored to meet your lifestyle needs and your goals- whether that is to lose 15 lbs or to completely transform your body shape. The ratio of the eating plan is 40% carbs, 35% protein and 25% fat.
How to create your PiYo meal plan
STEP 1: Calculate your calorie target, with your weight loss goal in mind.
STEP 2: Select the appropriate meal plan in accordance to your calorie target. There are 4 meal plans that you can choose from, and each is outlined in the get lean eating plan.
1. Plan A (1200-1399 calories) – 4 servings of primary vegetables, 2 servings of secondary vegetables and grains, 2 servings of fresh fruit, 4 servings of lean proteins and 3 servings of healthy fats.
2. Plan B (1400-1599 calories) - 5 servings of primary vegetables, 2 servings of secondary vegetables and grains, 2 servings of fresh fruit, 5 servings of lean proteins and 4 servings of healthy fats.
3. Plan C (1600-1799 calories) – 6 servings of primary vegetables, 2 servings of secondary vegetables and grains, 3 servings of fresh fruit, 6 servings of lean proteins and 4 servings of healthy fats.
4. Plan C (1800+ calories) - 6 servings of primary vegetables, 3 servings of secondary vegetables and grains, 3 servings of fresh fruit, 7 servings of lean proteins and 4 servings of healthy fats.
STEP 3: Choose your favorite foods from the food list given below.
STEP 4: Tailor your meal plan to your preference and then EAT!
STEP 5: Track your progress- your meal plan should include breakfast, lunch dinner and a snack(s).
PiYo Diet Food List
The foods that make up the PiYo diet are nutritious and delicious, and contain enough calories to keep your body fueled. We will list some of these foods below.
Primary vegetables- 40 calories per serving
- Kale, collard greens, spinach, summer squash, jicama, onions, cauliflower, brussel sprouts, cabbage, asparagus, peppers, carrots, artichoke, eggplant, okra, cucumbers, bok choy, tomatoes, string beans, snow peas, winter squash, beets, celery, mushrooms, lettuce and radishes.
Secondary vegetables and grains- 95 calories per serving
- Sweet potato, refried beans, brown rice, potato, quinoa, oatmeal, lentils, yams, millet, corn on the cob, crackers, edamame, beans, barley, whole-grain bread and pasta, corn tortilla and almond, rice and coconut milk.
Fresh fruit- 75 calories per serving
- Blueberries, raspberries, blackberries, strawberries, watermelon, orange, cantaloupe, tangerine, apricots, apple, grapefruit, cherries, kiwi, peach, pear, mango, papaya, figs, pineapple and honeydew.
Lean proteins- 140 calories per serving
- Sardines, eggs, chicken breast, turkey breast, ground chicken, ground turkey, sardines, tilapia, cat fish, trout, cod, salmon, halibut, tuna, bison, lean ground game meat, lobster, crabs, clams, ham slices, ricotta cheese, veggie burger, soy milk, whole milk, pork tenderloin and tofu.
Healthy fats- 50 calories per serving
- Avocado, almonds, raw nut, cashews, peanuts, pistachios, pecan halves, olives, nut butters, sesame, pumpkin and sunflower seeds, flaxseed and walnut halves.
- Lime juice, lemon juice, hot sauce, garlic, spices, mustard, vinegar, unsweetened tea and black coffee.
With all of this information in hand, go out and plan your nutritious PiYo diet today!