NFL quarterback Tom Brady is a member of the Tampa Bay Buccaneers (National Football League). The football player is now 45 years old and holds practically every key quarterback record. These records include touchdown passes, passing yards, games started, and completions. He is the NFL leader in regular season quarterback victories, career quarterback victories, Super Bowl MVP titles, and quarterback playoff victories. Furthermore, Brady is the first player in Super Bowl history to win the game more than once. Most Valuable Player award for two clubs.
Tom Brady’s athletic career is still flourishing at the age of 45. Brady’s continuing success may be largely attributed to his openness regarding his performance and workout regimen.
Patriot quarterback Tom Brady established the TB12 Foundation in 2015 to promote his whole-foods-based nutritional program. Athletes can spend more time on the field or court while simultaneously improving their strength and reducing their risk of injury thanks to this strategy. To aid individuals in achieving their fitness objectives, TB12 has also produced a list of Tom Brady’s recommended dietary habits.
The TB12 Diet: What Is It?
Nutritionally packed whole foods, such as fruits and vegetables, are emphasized in Tom Brady’s Diet (also known as the TB12 Diet). Foods high in refined carbs and saturated fats, which can contribute to inflammation, are also restricted.
Approximately 80% of a person’s diet should consist of organically grown produce, nuts, seeds, whole grains, and legumes. The other 20% of the diet should comprise grass-fed, organic beef, hormone- and antibiotic-free poultry, wild-caught fish, and shellfish.
The diet restricts some substances considered to cause inflammation, including:
- Cereals for breakfast
- Such as ketchup, barbecue sauce, and condiments rich in salt, sugar, or artificial components.
- Foods that include genetically modified organisms, trans fats, or high-fructose corn syrup should be avoided.
- Fruit juice
- Cooking oils, such as maize, safflower, canola, and soybean oil
- Frozen dinners
- Chips, pretzels, and crackers are examples of salty snacks.
- Sugary foods, such as cookies, cakes, and candy
- Soybean goods
- Beverages with a lot of sugar, such as soda, energy drinks, and fruit punch.
- White spaghetti and white bread are examples of refined carbs
- Saturated-fat-rich foods such as whole milk, cheese, and butter
- Pepperoni, ham, and hot dogs, as well as other processed meats
The TB12 Diet specifies a list of items to avoid and those to avoid and instructs its followers to drink half their body weight in ounces daily to maintain optimal hydration. Other important parts of the strategy include emphasizing a “specific methodology to strength and conditioning” (rather than only concentrating on strength or speed), sleeping properly, and keeping a happy attitude.
The diet also contains the suggestions listed below:
- Start your day by chugging down a 20-ounce glass of electrolyte-infused water.
- If you want to “improve digestion” and get the most out of your food, stop eating when you’re 75% full.
- Fuel your training by consuming a high-calorie, high-fat, and high-protein smoothie before your workout.
- One cup of coffee a day is the recommended maximum intake.
- The supper meal should be the smallest of the day.
- Avoid eating heavy meals within a few hours at night.
Electrolytes, plant-based protein powder, vitamins, minerals, and herbal blends meant to assist recovery and performance are just a few examples of supplements that may incorporate into the diet to help improve health and fitness. Although “supplements should be just that: a supplement to your diet, not a replacement for it,” the business stresses that this is not the case.
- Balanced and nutrient-dense, emphasizing a range of nutrient-dense whole meals designed to minimize inflammation
- Encourages other healthy behaviors, including sleep, water, and physical activity
- Simple and straightforward, as it does not need dieters to calculate calories, keep a food diary, or monitor their macronutrient consumption.
- Saturated and trans fats, as well as processed and cured meats, are reduced, which may minimize the risk of cardiovascular disease and some malignancies (1, 2)
- The diet includes mindful components, which may be advantageous for weight management.
- It is relatively restricted, excluding a large number of foods.
- It is expensive since it emphasizes organic meat, fruit, and various supplements.
- It may not be acceptable for persons with particular dietary needs, such as vegans and vegetarians.
- The trend toward organic, grass-fed, and locally sourced meals may lead people to forgo less trendy but equally nutritious options owing to concerns about price or accessibility.
- Although the TB12 Method’s supplements are strongly recommended, they are somewhat pricey, and no reasonable substitutes are offered.
- The diet’s general suggestions regarding the amount of water to consume and portion control are not universally applicable; for instance, they will not work well for athletes and other highly active persons with varying fluid and calorie demands.
Does It Aid Weight Loss?
There is no emphasis on weight loss in either the planning or promotion of the Tom Brady Diet. However, despite those mentioned above, it may assist you in losing weight, owing to the possibility that it will cut the overall number of calories consumed.
It is because adherents of the diet are instructed to steer clear of highly processed meals and instead opt for natural foods high in fiber. In addition, it provides detailed instructions on the optimal scheduling of meals, emphasizing the need to pay attention to physical signs that indicate fullness.
The TB12 Method encourages consuming foods that have been processed to a limited degree, which may facilitate weight loss. A higher calorie intake, such as that which results from eating a diet heavy in processed foods, has been linked to weight gain (3).
Additionally, the diet restricts the total quantity of food consumed in the three hours leading up to bedtime, discouraging the consumption of snacks throughout the evening. Meal timing restriction may help you consume fewer calories daily, which in turn may aid in weight loss (4).
In addition, Brady advocates getting up from the table when you’re 75% full as a practice that can positively impact both mindful eating and the regulation of one’s weight.
We tend to continue eating after we feel full, so Feneli’s advice to leave the table when you’re 75% full may be useful.
The weight reduction benefits of practicing mindful eating, which involves paying attention to one’s physical cues of hunger and fullness and stopping eating when one feels satisfied, are well established (5).
No matter how one goes about it, research repeatedly demonstrates that the key to successful weight reduction is creating a calorie deficit in one’s daily diet (6, 7).
Fruits, vegetables, legumes, nuts, and seeds are all recommended in the TB12 Plan because of their high fiber content. It also encourages drinking water throughout the day and restricts sources of added sugar, such as sugar-sweetened drinks, as a part of the diet.
Diets high in fiber can improve weight reduction because they make you feel fuller for longer, which can cause you to consume fewer calories overall. In addition, replacing sugary beverages with water can reduce overall calorie consumption and has been linked to reduced body fat (8, 9).
Although you may see some initial success with the diet, it is quite improbable hope you’ll be successful in maintaining your weight loss permanently due to its restrictive nature.