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What is The Blue Box Diet? (Is It Good For Weight Loss)

Anthony Diaz
Published by Anthony Diaz | Bodybuilding Coach
Last updated: August 8, 2023

Not long ago, I got a new client who is a swimmer. He's a devoted athlete who watches every move toward his goal of becoming a state champion one day.

When I talked to him about nutrition, he said he was on the Blue Box. I've never met somebody on this diet plan, especially in the times when everyone is hyped up about intermittent fasting, low-calorie diets, and starving.

So, to explore everything about this unfamiliar diet, I did 4-week methodical research with my nutritionist.

Here are our insights.

Quick Summary

  • The blue box diet is a diet specifically meant for swimming athletes, which aids them in performing better.
  • People have attained their weight loss goals by combining different whole-food meals, and combining them with good eating patterns.
  • The blue box diet is best combined with cardio exercises for the best results.

What is The Blue Box Diet?

Healthy meals in front of swimming pool

It is a diet made specifically for swimming athletes that aids them in achieving better performance results.

But, these routines are often followed by losing weight effectively. So what is the Blue Box Diet secret?

As you may know, swimmers are competitors known for consuming many calories throughout the day, seven days a week, with equally separated 6 to 7 meals.

Those meals are small, balanced, and include a portion from every food group.

Each meal should contain three main macronutrients - protein, fats, and carbohydrates, each with unique benefits. Proteins help muscle building and repair, fats deliver essential fatty acids and fat-soluble vitamins, and carbohydrates are the body's primary fuel.

This meal plan should provide continual energy during the day, improving athletes' performances and post-workout recouping.

This balanced approach will also help you maintain healthy eating habits that lead to better overall health.

Incorporating the Blue Box Diet into your weight loss journey can be a game-changer when shedding those extra pounds. The Blue Box Diet focuses on calorie control through portion management and balanced nutrition.

By carefully selecting meals from various food groups, you ensure your body receives the necessary nutrients while keeping calorie intake in check.

This approach supports weight loss and helps develop a healthier relationship with food. The Blue Box Diet promotes mindful eating habits, encouraging you to savor each bite and make conscious choices.

It provides a structured and reliable roadmap for achieving weight loss goals while fostering a sustainable and positive lifestyle change.

So, if you want to embark on a successful weight loss journey, consider incorporating the Blue Box Diet into your regimen and witness its transformative power.

Is The Blue Box Diet Effective for Weight Loss?

A woman with loose pants

Blue Box Diet may be effective for weight loss because it combines whole-food meals with good eating patterns.

But what is the Blue Box diet benefit?

In one research paper from 1965, authors have recorded that having six spaced meals per day led to an increase in basal metabolic rate and, therefore, fewer chances to accumulate fat [1].

Smaller-sized meals throughout the day could keep your health good and preserve you from different junk foods as the fastest energy source to grab when blood sugar drops.

"As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay."

- Amy Jamieson-Petonic, Cleveland Clinic Dietitian

Balanced whole-food meals may provide you with more vitamins, minerals, and micronutrients essential for proper metabolism. Also, a meal rich in fiber (fruits, vegetables, legumes) aids the efficiency of burning belly fat [2].

However, it is advised to use this plan only if you are over 154 pounds because a low body fat percentage requires more calories for proper body functioning.

If you are over 196 pounds, you can utilize this meal plan but keep in mind losing weight fast may result in muscle loss over actually losing fat.

To attain the most from this plan, prevent muscle loss and promote fat loss, you should combine it with proper exercise selection.

What Kind of Exercise Should You Combine With This Diet?

A swimmer inside a pool

You should combine predominantly cardio exercises with the Blue Box diet. Check our article about the best fat-burning exercises.

The Blue box, as mentioned earlier, is designed for a specific purpose and sport, so you should perform similar workout routines to swimming if you don't have access to a pool.

As swimming is good for weight loss as a form of cardio workout, you should follow a cardio routine like running, cycling, jumping rope, or stair climber.

You should do cardio at least three times a week and you can combine it with some strength exercises as well.

Strength exercises will develop more muscularity which can additionally improve metabolism. 

We recommend exercising after you eat the third meal of the day to ensure your body has enough fuel and enough macronutrients for post-workout muscle recovery.

You can also combine a good diet and exercises with natural fat burners for men and fat burners for women.


What Foods are Allowed On the Blue Box Diet?

Foods allowed on the Blue Box diet consist of whole foods, and rich nutrients like protein, fat, and carbohydrates.

This diet plan doesn't require any particular food consumption, just the proper spacing during the day and avoiding processed foods.

Who Created the Blue Box Diet?

The Blue Box Diet was designed by British swimming team coach James Hickman in 2008.

Since 2008 it has become a common fashion among swimming athletes as it may ensure proper body energy levels resulting in better performance.

Is This Diet a Good Way to Lose Weight?

An idea to eat 6-7 meals a day has its benefits as it may keep you from cravings, overeating, and blood sugar drops and consequently lead to better overall health.

However, to eat 6-7 meals a day, you need to dedicate a lot of time preparing those meals and thinking about them every 2-3 hours, which can be challenging to keep up for long.

Fat-burners may be a more straightforward solution for people who lead busy lives but aim for fat loss.

You can even opt for nighttime fat burners as these increase the fat burning over the night which proved to be more convenient but no less effective for my clients.


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