The 90-Day Challenge Diet

The 90-Day Fitness Challenge was developed by a former husband and wife team, Amy and Phil Parham, from their experiences as contestants on the weight-loss television program "The Biggest Loser." The fitness challenge is inspired by what the couple learned on the show and includes diet and exercise tips to help with weight loss. Consult your doctor before starting any weight-loss program

The 90-Day Fitness Challenge encourages more fiber and less sugar. (Image: View Stock/View Stock/Getty Images)

About the Challenge

The challenge started shortly after the couple returned home from the show. They wanted to share what they learned with others and offered a one-day boot camp to the public. More than 1,000 people showed up, according to Diets in Review. For the next 90 days, the couple sent information on diet and exercise to the group, and when they returned they had collectively lost more than 4,000 pounds. The emails eventually turned into a book.

What You Eat

The diet portion of the 90-Day Fitness Challenge encourages you to eat more natural, less-processed foods. That means filling your diet with real, whole foods. The plan suggests healthy proteins such as poultry, eggs, lean meats, tofu and beans; beneficial carbs including oatmeal, brown rice and fruit; and healthy fats like avocados, olive oil, safflower oil and nuts. The challenge also emphasizes eating plenty of vegetables.

More Fiber and Water, Less Sugar and Salt

In addition to making better food choices, the 90-Day Fitness Challenge also encourages you to get more fiber in your diet, suggesting that you aim for 25 to 30 grams a day. You shouldn't have a problem meeting your fiber needs using the diet guidelines. The authors also suggest flaxseeds as a way to up your fiber intake. In addition, the diet advises you to drink plenty of water; calculate your body weight in pounds, and drink half that number in ounces of water per day. For example, if you weigh 180 pounds, you should drink 90 ounces of water per day. The diet plan also recommends limiting your intake of foods with added sugar or a high salt content.

Meal Plan

The 90-Day Fitness Challenge suggests that you eat four to six small meals a day containing a healthy mix of carbs, protein and fat. A breakfast might include an egg white veggie omelette with whole-wheat toast. Tossed greens with beans or grilled chicken topped with vinegar and oil make a good lunch. A healthy dinner on the 90-Day Fitness Challenge includes grilled salmon with a baked sweet potato and steamed green beans. Fruit with cheese or nut butter and whole-wheat crackers are healthy snack options.