DDP Yoga (DDPY) is more than just a fitness program; it's a lifestyle transformation. Proper nutrition is a cornerstone of this transformation, working hand-in-hand with the workouts to optimize physical and mental wellness. This guide explores the nutritional principles of DDPY, providing a roadmap to help you achieve your health and fitness goals. DDPY exists for one reason: you. Its workout and nutrition plans are designed to help anyone, anywhere, anytime. Whether you want to get in great shape or need to change the way you eat for good, DDPY has your back.
The Importance of Nutrition in DDPY
You can't out-train a bad diet! DDPY recognizes that what you eat is just as important as how you exercise. The DDPY app will give you the motivation you need to transform your life. The nutrition plans are designed to be easy to follow and prepare, emphasizing real foods and mindful eating. By aligning your diet with the DDPY fitness program, you can maximize your results and experience a holistic transformation.
DDPY Nutrition Phases
The DDPY Nutrition Guide is structured into three phases, each designed to meet you where you are and progressively challenge you to make healthier choices.
Phase One: Building a Foundation for Healthy Eating
DPY Phase One is for anyone interested in a healthy, reasonable nutrition program to drop a couple of sizes, shape up and tone, and improve your energy. Don’t be fooled, for most people this will be a major change. Embrace it!
Phase One focuses on eliminating processed foods, junk foods, soft drinks, and fast food from your diet. That’s right guys, it’s time to delete the pizza man, the Burger King & Ronald McDonald from your “friends” list. You will also get rid of white flour, white sugar and anything sweetened with high fructose corn syrup. If you have a problem with that, again, ask yourself, “What do I want?”
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This phase is about detoxing from processed foods and embracing real, whole foods. Proper nutrition is absolutely essential for results. You won’t believe how much better you will feel when you detox from these processed foods! Then you’ll enjoy real fruit, vegetables, whole grains and complex carbohydrates, heart-healthy fats, lean meat, poultry, seafood, and more. You’ll have plenty to eat, with an allowance for cheats, here and there, to keep you from falling off the program.
Sample Meal Plan (Day One):
Breakfast:
- FRUIT: 1 apple
- COMPLEX CARBOHYDRATE & DAIRY: 1 slice whole grain toast with ½ cup non-fat cottage cheese
- PROTEIN & HEALTHY FATS: 2-3 eggs lightly scrambled (use canola or olive spray oil) with peppers, onions, and salsa
- DRINK: Decaf coffee or tea, water
Mid-Morning Snack:
- FRUIT: 1 cup of strawberries
Lunch:
- VEGETABLES: Large green salad (with romaine, red cabbage, escarole, celery, and green beans) topped with lemon and olive oil.
- COMPLEX CARBOHYDRATE & DAIRY: Baked sweet potato with one tablespoon butter and Celtic Sea Salt
- PROTEIN & HEALTHY FATS: Grilled chicken breast (seasoned with lemon, olive oil and tarragon)
- DRINK: Water or decaf iced tea
Mid-Afternoon Snack:
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- VEGETABLES: Sugar snap peas
Dinner:
- VEGETABLES: Broccoli soup (pg 36)
- VEGETABLES: Steamed green beans
- COMPLEX CARBOHYDRATE & HEALTHY FATS: 1 cup quinoa with lemon and parsley (pg 37)
- PROTEIN: 6 ounces grilled NY strip steak with celtic sea salt and black pepper
- DRINK: Water or decaf iced tea.
Sample Meal Plan (Day Two):
Breakfast:
- FRUIT: Fruit Smoothie (blended orange juice, no sugar added frozen peaches and strawberries)
- COMPLEX CARBOHYDRATE & DAIRY: 1 cup Whole Grain Cereal with non-fat milk. (Look for clean ingredient lists, and very low or no sugar. Good choices include Cheerios, Whole Wheat Flakes; All Bran or Grape Nuts.)
- PROTEIN, VEGETABLES & HEALTHY FATS: 2 egg omelette with sautéed mushrooms, spinach, Celtic Sea Salt and Pepper.
Phase Two: Intensifying Your Commitment to Clean Eating
Phase Two is for those who want to see incredible results and are willing to make a greater commitment to achieve their weight loss goals. If you are targeting your high school weight or wedding weight or any transformational benchmark, this is the level for you. You’ll give up a little more, but you’ll get WAY more in return.
In the DDPY Phase Two Plan you’ll make an even stronger commitment to real foods in their natural state. We start with the principles of Phase One and walk up the ladder by also eliminating all wheat and dairy. I personally had no idea about my own food intolerances to wheat, flour, gluten, and dairy products until I completely eliminated them.
Sample Meal Plan:
Breakfast:
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- FRUIT: 1 peach
- COMPLEX CARBOHYDRATE: 1 cup gluten-free cereal - (choice of all bran or other non-wheat, low-sugar cereal with rice milk or quarter cup of Bob Red Mills Rice Farina)
- PROTEIN, HEALTHY FATS & VEGETABLES: 2 eggs - boiled, scrambled, fried, omelette. Add vegetables, if you like.
Breakfast alternative:
- FRUIT: 8 oz. DDP Yoga organic power juice (pg 40)
- COMPLEX CARBOHYDRATE: 1 slice gluten free bread, toasted
- PROTEIN, VEGETABLES & HEALTHY FATS: 2 poached eggs (placed on top of toast) with celtic sea salt and pepper, with a side of ¼ avocado, and steamed asparagus
- DRINK: Decaf coffee or Tea, and water.
Mid-Morning Snack:
- PROTEIN: 2 oz.
Phase Three: Achieving Peak Performance Through Nutrition
Phase Three is for athletes, health and fitness fanatics, and all those who are in need of a serious intervention in order to take back their lives and achieve phenomenal results in the shortest period of time.
(Further details on Phase Three were not provided in the original document.)
Portion Sizes in DDPY
The DDPY Nutrition Guide provides specific portion sizes for various food groups to help you maintain a balanced diet and achieve your goals.
Fruits (Acid Fruits):
- Blackberries - 1 cup
- Grapefruit - 1
- Lemon - unlimited
- Lime - unlimited
- Oranges - 1
- Pineapple - 1 cup
- Raspberries - 1 cup
- Sour Apples - 1
- Strawberries - 1 cup
- Tangerines - 2
- Tangelos - 1-2
- Juice of above fruits Freshly squeezed only - 4 oz.
The Importance of Hydration
All living things must have water to survive. Water is the main ingredient in the fluids of the bodies’ systems. Fluids travel through your body, carrying nutrients and waste to and from all your cells and organs. Water is essential in the digestive process. Starting in the mouth, saliva is made mostly of water, and it helps break down food in the mouth.
When your body generates a lot of heat, water comes up through your skin as perspiration or sweat, and it evaporates into the air. This process cools down your skin, which cools down your blood, which cools down the whole body. Our bodies lose 2-3 quarts of water every day and we must replace it. Drink 6 to 8 8-ounce glasses of clean, filtered water each day. Don’t wait until you’re thirsty to drink water. If your mouth gets dry and you feel thirsty you are already experiencing the first sign of dehydration. People often think they are hungry, when they are actually dehydrated. When you feel the first hunger pangs, drink water first! Spa Water - add sliced oranges, tangerines, cucumber, lemon and limes to your water.
Additional Resources and Support
The official DDPY Fitness Program Guide serves as a foundation for each new member to build on. If you have any questions about how to start or what to do next, the program guide is your answer. Get to know workout basics, how to set goals, the basics of nutrition, and even smart ways to use your DDPY Interactive membership. Do The List, watch the videos, read the advice and start your DDPY journey the right way.
"The List" is a great starting point for DDPY members. Start strong - DO THE LIST!
Let us guide you through DDPY interactive so you'll get the most out of your membership and your workouts!
Get a good view of DDPY workouts before you start them. Pick a workout that fits for you and go.
Proper diet and nutrition are huge factors in overall physical and mental wellness.
Setting the right goals will help you commit and be more successful.
The DDPY app provides access to 300+ DDPY workouts, dietitian-created meal plans, and weekly inspiration from our community, and DDP himself. It's the best (and most affordable) way to Own Your Life!
DDPY: A Holistic Approach to Transformation
DDPY Fitness has always been focused on transforming lives for the better above all else. We're successful because our people are successful! Are you ready to Own Your Life?
No this isn’t just yoga. We’re way more than that. No fitness program delivers like us, no community has your back like ours, and nothing lights your fire, to really make it happen, like DDPY Fitness.
Do you feel like it’s impossible to get in shape and be healthy? Well, you’re about to meet the fitness company that creates possible every day.
Whether it was weight, injuries, pain, or just living an unhealthy lifestyle, these people came face-to-face with their impossible and crushed it!