One of the newest fad diets on the market promises “physical and mental strength” in only 12 weeks through a strict exercise and diet regimen that leaves room for the occasional Big Mac.

“Body for Life,” by Bill Phillips and Michael D’Orso, is a 12-week diet and exercise program that promises a complete lifestyle transformation into a healthy, fit person – if it’s followed correctly.

The plan is relatively simple. According to the book, three days a week are devoted to 20 minutes of cardiovascular exercise done in an interval fashion. Three more days a week are devoted to weight lifting that alternates between lower and upper body training, also done in an interval style. Followers of the plan should eat six meals a day, six days a week, consisting of a portion of protein and a portion of carbohydrates. At least two of the meals should be accompanied by a vegetable.

The seventh day, called the free day, doesn’t require working out, and no food is off limits. The book even says, “If you want a Big Mac or two for lunch, go for it.”

The idea behind this, according to the book, is that purposely overeating once a week is to “help convince your body that it is not starving.”

Examples of protein in the book are cottage cheese, turkey, chicken, fish and other “whole-food proteins.” Carbohydrates allowed on the diet include whole wheat bread, baked potatoes, corn and most fruits.

Warren Franke, associate professor of health and human performance, was familiar with Body for Life and said he doesn’t think the 12-week regimen is a “quack diet.” It works, he said, because it promotes “eating healthily and shows how to watch portions . it also makes people refrain from snacking.”

Franke said it isn’t what people eat that makes them lose weight; it is the amount.

“If people only ingested 1,000 calories per day by eating cheesecake, they would even lose weight,” he said.

Mary Sand, temporary instructor of food science and human nutrition, said she isn’t very familiar with the “Body for Life” program. The best way to eat, she said, is to “eat a wide variety of nutritious foods and follow the food pyramid.”

The food pyramid recommends 2-3 servings of protein a day. The “Body for Life” diet has six a day. Sand said high-meat diets can contribute to heart problems, particularly when meat is emphasized at the expense of other foods.

“A balanced diet of plenty of whole grains, vegetables, legumes, fruits, low-fat dairy and lesser amounts of meat have been show to prevent disease,” she said.

The exercise program for “Body for Life” is a series of concentrated exercises for specific muscle groups. The book recommends doing five sets of the same exercise at varying intensities and repetitions, then immediately following them with one set of a different exercise for the same muscle group.

Lisa Zemlicka, junior in community health education, started the “Body for Life” program at the start of October, but she no longer follows the diet portion.

“I didn’t feel right about not getting any calcium, and it was too hard for a college student to follow,” she said. “I also felt like I got too much protein, and it was hard to think of things to make.”

She still follows the exercise program. “I didn’t feel like I was getting enough for the cardio workout, but the lifting part is good.” Zemlicka said.

Both Franke and Sand said they think “Body for Life” exercise program is fairly good. “The exercise program is pretty aggressive,” Frankie said. “For someone that has been inactive, it might be too intense. Anything that keeps you moving is good.”

For a person who has been a “couch potato” and wants to start an exercise program, he said, a good way to start would be to walk a little each day and work up to the book’s recommended exercise routines.

Franke said the ideal cardio workout should be about 100 minutes of moderately intensive activity a week. With this workout, he said the average person would burn about 1,000 calories per week. “Body for Life” only requires 60 minutes of cardio work done per week, but, he said, it’s better than nothing.