Eating and exercise plan Body for Life was created by the founder of the EAS nutritional supplement company Bill Phillips. Find out more about how the programme works in our diet plan review.

Involving 12 weeks of rigorous dieting and exercise, the Body for Life programme is intended for those who are serious about sculpting their bodies. Its diet meal plans include plenty of calories because you'll need the energy for the exercise regime, and the programme results in gradual, healthy weight loss.

Suggested diet meal plans for the Body for Life programme are high in protein, and can include protein supplements. Six small meals per day are recommended, starting with a breakfast of complex carbohydrates. Eating multiple small meals keeps energy levels stable by avoiding the 'sugar rush' that accompanies large meals. It prevents your body from going into 'starvation mode' and storing more fat. And a steady supply of nutrients encourages muscle development, which increases your metabolism.

Meal recipes include low fat proteins such as chicken, fish and lean red meat, alongside complex carbohydrates such as potatoes, brown rice and fruit. There are also plenty of vegetables, which are rich in nutrients and low in calories. The ratio of protein on this programme is 40-50%, carbohydrate is 40-50%, and fat is minimal.

Serious exercise is key to this programme, which includes 45 minutes of weight training three days a week, and a minimum of 20 minutes cardiovascular exercise three days a week. On the seventh day of the week you have the day off, which means you do no exercise and eat whatever you like. The intensive level of exercise helps to raise your metabolism, burn fat and build muscle.