What is Tracy Anderson’s diet?

Tracy Anderson is a celebrity personal trainer known for her workout programs and diets. She has trained numerous celebrities like Gwyneth Paltrow, Jennifer Lopez, Madonna, and more. Her diet plan focuses on portion control and eating healthy, balanced meals.

What are the key principles of Tracy Anderson’s diet?

Here are the key principles of Tracy Anderson’s diet:

  • Eat 5-6 small meals per day – Tracy recommends eating smaller portions spread throughout the day to keep your metabolism active.
  • Focus on lean proteins – Fish, chicken breast, egg whites, legumes are encouraged as protein sources.
  • Eat plenty of fruits and vegetables – Tracy emphasizes filling half your plate with non-starchy vegetables at each meal.
  • Choose whole grains – Opt for whole grain breads, pastas, brown rice instead of refined grains.
  • Limit sugar and salt – Desserts, sugar-sweetened beverages, and too much salt are discouraged.
  • Drink plenty of water – Stay well hydrated by drinking at least eight 8-ounce glasses of water per day.

Her diet avoids extreme restrictions or deprivation. The focus is on eating fresh, wholesome meals that provide balanced nutrition. Portion control is key to preventing overeating.

What does a sample day on the Tracy Anderson diet look like?

Here is an example of what you might eat in a day on the Tracy Anderson diet:


  • 1 egg white omelet with spinach and mushrooms
  • 1 slice whole wheat toast
  • 1 cup mixed berries

Mid-morning snack:

  • 1 cup nonfat Greek yogurt with cinnamon


  • Tuna salad made with 3 oz tuna, lettuce, tomato, cucumber, lemon juice
  • 1 cup vegetable soup
  • 1 small whole wheat roll

Afternoon snack:

  • 1 apple with 1 tbsp natural peanut butter


  • 3 oz grilled salmon
  • 1 cup roasted Brussels sprouts
  • 1/2 cup quinoa
  • Side salad with 2 cups greens, tomatoes, cucumbers, 1 tbsp olive oil and vinegar dressing

This provides a good balance of lean proteins, healthy fats, fruits, vegetables and whole grains. Portions are controlled to about 400 calories per meal and 100-200 calories for snacks.

What foods are encouraged and discouraged?

Encouraged foods:

  • Lean proteins: Skinless chicken and turkey, fish, shellfish, egg whites, beans, lentils, tofu
  • Non-starchy vegetables: Broccoli, spinach, kale, tomatoes, peppers, carrots, green beans
  • Fruits: Berries, apples, oranges, grapefruit, pears, peaches
  • Whole grains: Oats, quinoa, brown rice, whole wheat bread
  • Low-fat dairy: Greek yogurt, low-fat milk, reduced fat cheeses
  • Healthy fats: Avocado, olive oil, nuts, seeds
  • Herbs, spices, vinegar for flavoring

Discouraged foods:

  • Fatty cuts of meat like bacon, sausage, cold cuts
  • Full-fat dairy like whole milk, ice cream, cream cheese
  • Fried foods and trans fats
  • Refined grains like white bread, white rice, crackers
  • Sweets like cookies, cake, candy, soda
  • Excess salt, butter, creamy sauces

The diet focuses on clean eating with minimally processed whole foods to reduce calories while maximizing nutrition.

Does the Tracy Anderson diet require exercise?

Yes, exercise is a key component of Tracy Anderson’s lifestyle recommendations. She is known for her dance cardio workout programs that target smaller muscle groups. Recommendations include:

  • Get at least 30 minutes of cardio exercise 4-5 days per week
  • Strength training targeting arms, abs, and legs 2-3 days per week
  • Try Tracy Anderson Method dance cardio workout videos at home if possible
  • Increase general daily movement with activities like walking

The diet alone can lead to weight loss, but adding her style of targeted exercise helps to tone muscles and burn more calories. Even doing cardio and full body strength a few days a week will boost results on the diet.

Can you lose weight on the Tracy Anderson diet?

Yes, it is possible to lose weight while following Tracy Anderson’s diet plan. Here are some key reasons:

  • Lower calorie intake – The diet’s focus on lean proteins, fruits, vegetables, whole grains provides fewer calories per meal.
  • Portion control – Eating smaller, balanced meals prevents overeating and supports weight loss.
  • Reduce unhealthy fats – Limiting fatty meats, fried foods, and full-fat dairy lowers overall fat intake.
  • Increase satiety – Protein and fiber from whole foods helps you feel fuller for longer.
  • Pair with exercise – Adding cardio and strength training burns extra calories to boost weight loss.

By sticking to the diet principles of portion control, low calorie density foods and exercise, most people will see weight loss results over time. It promotes sustainable, long-term healthy eating habits.

What are the benefits of the Tracy Anderson diet?

Some benefits of following Tracy Anderson’s diet include:

  • Weight loss – The diet promotes healthy weight loss at a sustainable pace.
  • Balanced nutrition – It provides balanced meals with protein, fruits, vegetables, healthy fats and whole grains.
  • Reduced disease risk – Emphasis on lean proteins, produce and fiber can lower risk of diabetes, heart disease and cancer.
  • Increased energy – Smaller meals provide steady energy compared to big, heavy meals.
  • Portion control – Meal sizes are controlled to reduce overall calorie intake.
  • Flexibility – There are no extremely restrictive rules so the diet is flexible and sustainable long-term.

For many people, the Tracy Anderson diet provides a healthy approach to eating that can lead to weight loss success over time without feeling deprived.

What are potential downsides to the Tracy Anderson diet?

Potential downsides to consider include:

  • Calorie cutting – Lower calories means hunger for some. Adds challenge of portion control.
  • Time commitment – Cooking balanced, portioned meals requires time and planning.
  • Social events – Sticking to the diet’s principles during parties or eating out can be difficult.
  • Restrictiveness – Some may feel overly restricted from favorite foods like dessert, cheese, bread.
  • Cost – Certain proteins like fresh fish and lean meats can drive up food expenses.
  • Exercising – Fitting in regular cardio and strength workouts adds another demand.

While very healthy overall, the diet requires commitment to permanent lifestyle changes for success. Paying close attention to portion sizes and meal content can also feel challenging at first.

Who should try the Tracy Anderson diet?

The Tracy Anderson diet can work well for these groups:

  • People looking to lose weight – The lower calorie, portion controlled meal plan promotes steady weight loss.
  • Active individuals – The diet provides fuel for regular cardio and strength training.
  • Health-conscious eaters – The nutritious, minimally processed food choices will appeal to health focused eaters.
  • Planners – Planning out weekly menus and prepping meals is needed to stay on track.
  • Flexitarians – Veggie-centric options work well for flexitarians eating less meat.

The diet requires commitment to an active lifestyle and frequently cooking wholesome meals. It may be less suitable for people who dine out often or have little time to exercise and meal prep.

How sustainable is the Tracy Anderson diet?

The Tracy Anderson diet is highly sustainable long-term due to its flexibility and focus on overall healthy eating. Key factors promoting sustainability include:

  • No extreme restrictions – The diet doesn’t eliminate entire food groups so no major restrictions that are hard to maintain.
  • Portion control – Eating smaller portions is a sustainable habit to prevent overeating.
  • Exercise – Regular cardio and strength training become sustainable, healthy lifestyle habits.
  • Nutrition education – Learning how to eat balanced, nutritious meals promotes lasting change.
  • Lifestyle approach – The diet is really an approach to overall healthy living including nutrition and exercise.

With no intense fasting, detoxes or food eliminations, most people find this way of eating maintainable lifelong. It can be adapted to accommodate changes like family or holiday meals.

How much weight can you lose on the Tracy Anderson diet?

Most people can expect to lose around 1-2 pounds per week following the Tracy Anderson diet consistently. However, weight loss results can vary based on:

  • Starting weight – People who start at a higher weight tend to lose weight faster initially than those with less to lose.
  • Calorie deficit – The greater the daily calorie deficit, the faster the rate of weight loss.
  • Exercise – More exercise will burn extra calories and often lead to faster weight loss.
  • Diet adherence – Strictly following the diet principles will give faster results than loosely doing the diet.
  • Genetics and metabolism – Some people naturally lose weight quicker or slower due to genetic factors.

While individual results vary, most can expect a sustainable weight loss of around 1-2 pounds per week following the Tracy Anderson diet closely. Greater weight loss of 2-3 pounds may occur initially for some people with a lot weight to lose. The diet promotes steady, gradual weight loss for long-term success.

How fast will you see results on the Tracy Anderson diet?

You can expect to start seeing some weight loss results within the first 1-2 weeks on the Tracy Anderson diet. However, most of the initial weight loss is likely water weight rather than fat loss. True fat loss and body composition changes will take longer.

Here’s a general timeline:

  • 1-2 weeks – Notice 2-4 pounds lost on the scale. This is mostly water weight.
  • 2-4 weeks – clients lose around 4-8 pounds, with over half being fat loss. Clothes fitting loser.
  • 2-3 months – Around 10-15 pounds lost, with steady fat burning. Leaner physique, more energy.
  • 6+ months – Over 20 pounds lost. Body transformation with muscle tone, smaller clothing sizes.

Remaining patient and consistent in following the diet and exercise principles is key to seeing long-term sustainable results. Expect a weight loss of about 1-2 pounds per week on average.

What are expert’s opinions on the Tracy Anderson diet?

Overall, most dietitians and health experts give favorable reviews of the Tracy Anderson diet. Here are some expert opinions:

  • “The diet focuses on lean proteins, fruits and vegetables, which is a healthy approach for weight loss.” – Amy Goodson, RD, CSSD, LD
  • “With an emphasis on portion control and exercise, Tracy Anderson’s plan sets people up for success.” – Lisa Drayer, MA, RD, CNN Health Contributor
  • “Cutting calories via portion control of nutritious whole foods can lead to a healthy rate of weight loss.” – Lisa Young, PhD, RDN
  • “For supervised rapid weight loss, this diet is safe and effective when combined with exercise.” – Christopher Mohr, PhD, RD
  • “The diet may not be right for everyone long term due to the strictness and time required.” – Madelyn Fernstrom, PhD

Overall, most experts praise the nutritional quality and effectiveness for weight loss. Some caution that the strictness may make long-term compliance difficult for some.

The Bottom Line

Tracy Anderson’s diet focuses on eating balanced, portion-controlled meals centered on lean proteins, fruits and vegetables. By pairing a moderately low calorie meal plan with regular exercise, most followers can expect to lose around 1-2 pounds per week. While requiring commitment, the diet is nutritionally sound for long term weight management.

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