Transform, Chris and Heidi Powell’s 28-day diet

Transform, Chris and Heidi Powell’s 28-day diet

It’s called Transform, and it’s the new slimming program by Chris and Heidi Powell , the famous couple of coaches that you will no doubt have seen on television. The program includes an app, a personalized food plan based on some characteristics and a training plan to lose 4-5 kilos per month in 28 days, and then continue to lose weight and remodel until you reach your ideal weight.
The program is paid and in English, those who chew English can find it here.

On Dcomedieta we see exclusively what it is and how to try to do it.


The Transform program is based on an analysis of one’s total metabolism, therefore of the daily energy requirement.
In this article I will explain how you can calculate it: How to Lose Weight Correctly. 
Powells follow exactly the calculations explained in this article to assess the energy needs of their customers.
Lazy people can instead use this online calculator to find out.
In this case, reduce the number by 500 calories to have your
energy needs for weight loss.

Once we have our energy needs to lose weight, we need to differentiate the weight loss plan as follows.

  • If you have to lose more than twenty pounds, you need to take in 25% carbohydrates, 40% fat and 35% protein . As you lose weight, you will modify your diet according to the next step.
  • To lose 10 to 15 pounds, you need to eat 40 percent carbohydrates, 30 percent fat, and thirty percent protein .
  • On the other hand, if you have to lose less than 10 kilos, you should instead set the diet with 55% carbohydrates, 20% fat, 25% protein .

After figuring out how many daily calories are and if you fit in case one, two or three, you can use a free app like FatSecret to calculate your macronutrient and calorie percentages every day.
Just enter all the foods you consume, with great accuracy, in the app, and at the end of the day reach the percentages we have seen above.
In the Transform plan there is an app that does just that and automatically you will also have your meal plan.
If you do NOT want to use the app, there are suggested quantities for men and women.

Let’s see what the weight loss plan consists of.

Depending on your caloric needs and your macronutrients, you must include foods of category A, B or C at every meal. Those belonging to the third case will have fewer problems because they will be able to choose foods with higher carbohydrates. Those who fall into the first case must choose those with the least carbohydrates.
The quantities of foods are NOT mandatory because it all depends on your calories and your macronutrient percentages.
You just have to follow the type of foods on the list, choosing them from the options according to how many carbohydrates, proteins and fats you have to eat per day. Or follow the suggested quantities in brackets if you don’t want to do the math.

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