Cardio Free Diet

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"It seems that in order to differentiate itself from the rest of the diet plans that look strikingly similar, the book relies on theories that simply don't ring true with any fitness organization or medical expert."

At a Glance

By Myatt Murphy

Cardio kills: That’s the premise of the Cardio-Free Diet from ABC News correspondent, celebrity trainer and fitness expert Jim Karas. He believes that regular heart-boosting exercise, like running, cycling, using an stairclimber or elliptical trainer, “kills your weight loss plan, your joints and your immune system” but doesn’t kill your appetite. The solution: a plan that says "no cardio" and emphasizes strength training and calorie cutting.

The nutritional portion of the diet has four phases -- each lasting two weeks. During all four phases, dieters are instructed to eat three meals a day with three snacks in between. Initially, snacks for women are 100 calories each, while men can eat 200-calorie snacks and 1,200 calories a day total are allowed for women, 1,500 calories for men. In the following three phases, dieters are allowed additional calories for each meal and snack.

Along with the nutritional program, dieters are also told to perform a full-body circuit-training workout three times a week using hand weights and/or resistance bands. You’ll start out doing ten different exercises for one set each and add new moves in each phase after.

Cost: Average. The menu is mostly made up of lean meats, whole-grains and high-fiber vegetables and fruits, so you probably won’t see a spike in your grocery bill. However, because the program calls for exercise with weights and/or resistance bands you may have to shell out $10 to $50 for equipment.
Meals Provided: No. However, there are mini-recipes for many of the meals recommended.
Diet Duration: The diet is broken down into four phases lasting two weeks each for a total of eight weeks.
Fitness Requirements: Yes. You’ll perform a circuit-training workout three days a week.
Time Commitment: Intense. In addition to your exercise routine, expect to spend considerable time on meal planning as there are very specific recommendations for each meal and snack.
Eating Out: Difficult. The book offers a few suggestions for different types of restaurants but gives more instructions on what you should eat rather than what you can.
Alcohol: Expect to abstain from drinking during Phase One. In Phases 2 to 4, a glass or two of wine is allowed, the book isn’t clear on whether that’s a weekly or daily recommendation.
Vegetarian-Friendly: No. Each day’s meal plan contains either turkey, chicken, shrimp or fish. And because dieters are instructed to strictly follow the plan, there isn’t much freedom for meat substitution.
Strict/Flexible Eating Plan: Strict. You’ll follow a schedule that instructs you on what you should eat for each meal and snack during the eight-week diet.