CEO Sheds 15 Pounds by Overhauling Breakfast and Lunch, Maintains Dinner Freedom

Maintaining weight loss in midlife does not necessarily require strict dietary restrictions or extreme fasting, according to Carl Daikeler, co-founder and CEO of the fitness and nutrition company BODi. Daikeler, 63, who has led the company formerly known as Beachbody for 28 years, has lost 15 pounds by modifying two meals a day while allowing flexibility for dinner.

Daikeler admitted that he does not have a strong preference for healthy foods, humorously stating, "I eat like a third-grader, okay? Pizza's a food group." His approach focuses on finding ways to manage his weight without drastically altering his lifestyle.

The Strategy

Around age 57, Daikeler found himself unable to shed 15 pounds he had gained. His solution involved changing his breakfast and lunch routines. For breakfast, he replaced traditional options with a nutrient-dense shake totaling approximately 250 calories, containing protein, fiber, prebiotics, probiotics, and greens. He often adds spinach and a banana to this shake.

For lunch, Daikeler prepares a large salad that includes baby spinach, carrots, and chicken. He uses various toppings like cheese, nuts, and strawberries to enhance the flavor, making it enjoyable while still incorporating vegetables.

Dinner Freedom and Moderation

By structuring his breakfast and lunch, Daikeler allows himself "total freedom" at dinner, meaning he eats what he chooses in the evening. He does, however, adhere to one guideline regarding alcohol intake: "I'm careful not to drink too much."

He reported that after implementing these changes—Shakeology for breakfast, a large salad for lunch, unrestricted dinner, and limited alcohol—the 15 pounds were lost and have remained off. Daikeler believes that overly restrictive diets are difficult to sustain long-term, often leading people to abandon their health goals.

Balanced Approach to Indulgence

Daikeler suggests that rather than completely banning favorite foods like pizza or donuts, individuals can practice portion control and mindfulness. He stated, "I love pizza. But I've learned that I can enjoy pizza without eating the whole pizza." Similarly, he has found satisfaction in eating a small portion of a doughnut.

This balanced approach aligns with his focus on "healthspan," which prioritizes quality of life and the ability to remain active while aging. He emphasizes that maximizing time on Earth involves enjoying life with a balanced, sustainable approach to health.

While Daikeler's strategy has proven effective for him, the National Institutes of Health notes that weight-loss strategies are not universal. The most effective approach depends on individual health needs, preferences, and the ability to maintain habits over time. It is generally advised that individuals consult a doctor or registered dietitian for personalized guidance.