In 2017 professional American football player Tom Brady created the TB12 method, also known as the Tom Brady diet that contains the athlete’s twelve guides for sustained peak performance. The Tom Brady diet can enhance sports performance, recovery, and general health (minimize inflammation, reduce risk of injuries), although some diet followers expect to reduce weight or feel more energized only.
In this article, we have gathered information about the Tom Brady diet, how to follow it, how it can help you on your weight loss journey, which food to eat and avoid, and diet benefits.
TOM BRADY DIET RULES
The core of the Tom Brady diet is locally grown, organic, and minimally processed food. This diet combines the rules of the Mediterranean, alkaline, and anti-inflammatory diets, and meals are focused on the combination of fruits, vegetables, seeds, nuts, legumes, whole grains, meat, and fish. Advice is to avoid dairy products, oils, food rich in gluten, alcohol, caffeine, and trans fats.
If you are thinking about starting this diet, you should also consider following the next three rules:
Drink a lot of fluids.
-Drink water, but avoid it during the meals
Time meals carefully.
-Avoid eating three hours before bedtime
TOM BRADY DIET AND WEIGHT REDUCTION
The Tom Brady diet insist on the reduction of the number of calories you intake per day. This diet is known for its strict rules considering the limited intake of processed food and specific food combination mechanism, and that doesn’t leave much room for planning a variety of meals. In a study by L. Brondel et al. under the title “Variety enhances food intake in humans: role of sensory-specific satiety” it is noted that monotonous meals may help you intake to 40% calories less than usual.
A calorie deficit is causing weight reduction meaning that the Tom Brady diet increases your chances of losing weight.
The main rule you should consider while maintaining the Tom Brady diet is to eat minimally processed food such as:
Meats: Advice is to eat thinner meats such as chicken, steak, and duck.
Fish and seafood: It is suggested for fish to be wild-caught rather than farmed.
Fruits and vegetables: These should be seasonal and organic, preferably locally grown.
Grains: such as rice, quinoa, oats, millet, buckwheat, and amaranth.
Legumes: This category includes all beans, peas, and lentils, with an exception when it comes to soybeans and products derived from them.
TB12 products and supplements: such as whey protein powder, vegan protein bars, electrolyte and nut mixes, and granola.
Intake of the following food is forbidden during the Tom Brady diet:
Food rich in gluten: such as bread, pasta, breakfast cereals, pastries, and other food made out of wheat flour.
Food and drinks rich in caffeine: Consider avoiding coffee, tea, energy drinks, and chocolate.
Dairy products: such as milk, cheese, and yogurt.
Processed grains: such as white pasta, white bread, and white rice.
Cooking oils: Almost all cooking oils are forbidden, except for coconut oil (for cooking) and olive oil (salad dressings).
Processed foods: such as candy and soft drinks.
Alcohol: All types of drinks based on alcohol should be avoided.
TOM BRADY DIET BENEFITS
Several health benefits may occur during the Tom Brady diet. Among them, we can single out improved cardiovascular health, reduced inflammation, and improved athletic performance and recovery.