the person's palm and as thick as a deck of cards. Consuming vegetables with at least two meals per day. Taking a good multi-vitamin. Limiting consumption of butter, cheese, mayonnaise, alcoholic beverages, and high fat salad dressings. Allowance of one "free day" each week. A free day is one day a week in which the person is allowed to make dietary choices that do not correspond with the BFL eating program. Although this should not be a day to binge eat junk food, BFL encourages people to eat whatever foods or desserts they desire on this day. According to Bill Phillips, this allows the body to avoid the Starvation response and gives the dieter a chance to avoid cheating since they know they simply have to wait until their free day to have what they crave. Body for Life also encourages people to eat mostly lean meats like chicken, fish, and turkey, as well as tofu. Carbohydrates that are multi-grain and unrefined are also encouraged. Bill Phillips encourages people to adopt this eating program as a lifestyle, and not as a temporary diet. Although the amount of protein eaten should be enough for some people to build good muscle mass, some observe that high-protein shakes and meal bars should be consumed to increase protein intake. Not surprisingly, the program suggests consuming protein products from EAS. Reception No scientific research has been done on Body for Life. The Body for Life program has been described as a hard to follow program that is effective at losing weight and building muscle. While criticized as a fad diet, with the "program's success is based on testimonials and anecdotal evidence", it differs from many fad diets because it can be sustained. The program's dependence on extensive exercise means it is not suitable for everyone. The high-protein content of the diet has been criticized. The Gale Encyclopedia of Diets, notes that: The thing nutritionists tend to criticize most strongly, however, is the need for dietary supplements in this program. Body for Life unabashedly pushes dieters to use EAS supplements. Many nutritionists feel that a good, healthy diet should not require protein shakes and other supplements beyond perhaps a multivitamin for certain dieters. See also List of diets Body for Life books and videos Phillips, Bill. Body for Life: 12 Weeks to Mental and Physical Strength. HarperCollins, 1999. () Phillips, Bill. Body for Life Success Journal.