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Overview of the P.I.N.K. Method

Jessie Whitman | February 28th, 2013

P.I.N.K. MethodThe P.I.N.K. Method is a popular weight loss program that combines a low-calorie diet with an intense exercise regimen. P.I.N.K. is an acronym for Power, Intensity, Nutrition, and “Kardio.” Clinical nutritionist Cynthia Pasquella introduced the program to the public in 20111.

P.I.N.K. is specifically designed for women at different fitness levels who want to lose a few pounds or a significant amount of weight. Some of the resources provided to women include a nutrition guide, tracking tools, more than 30 recipes, workout DVDs, and online support. According to Pasquella, following the program helps women shed excess pounds and improve their health. The major goal of this program is for women to implement healthy lifestyle changes so that they will feel and look better.

Four phases of the P.I.N.K. Method

The P.I.N.K. diet is comprised of four phases. Facets of the program facilitate the removal of toxins from the body, speed up the metabolism, and show women how to keep the weight off. The meal plans and workouts are adjusted throughout each phase. The program is geared toward women interested in learning how to lose weight fast and who want to maintain their weight loss results long-term.

P.I.N.K. Reset: The first phase involves eating foods that get rid of toxins and accelerates the metabolism. This includes a diet rich in protein, vegetables, and whole grains. The calorie consumption is about 1,025 calories per day. This phase generates fast weight loss due to the severe dietary restrictions and low calorie intake. It’s possible to lose up to 10 pounds within a 14-day period.

P.I.N.K. Primary: The second phase of the P.I.N.K. diet focuses on consuming high-energy, low-fat foods that provide the fuel needed to start the exercise portion of the program. The diet still consists of protein, fruits and vegetables, but the calorie intake increases to 1,600 per day. You should continue to see noticeable weight loss results by sticking with the meal plans and exercise routines.

7-Day Shred: This phase starts when you are within five pounds of reaching your goal weight. The diet and workout plans were created to help women transcend the plateau they often hit once they get close to achieving the weight loss results they want. There is a reduction of carbohydrates and fat in the diet. Women are advised to eat vegetable soup, take a multivitamin on a daily basis, and drink plenty of water.

P.I.N.K. Preservation: Once you have reached your ideal weight, this phase helps you keep the weight off. The diet is still focused on low-calorie nutritious foods, but the meal plans are more flexible. You are allowed items from all food groups and the calorie intake is around 1,400 – 1,800 per day.

Sample P.I.N.K. diet menu

The structured diet plan requires eating organic foods filled with nutrients. Black beans, lettuce, sprouts, asparagus, tuna, chicken breast, salmon, brown rice, avocado and broccoli are some of the foods that are recommended for this diet. Processed foods and refined sugars are excluded. Women can drink caffeine in small doses and one to two servings of alcohol is allowed after nine weeks on the program. The following is a sample of the meals included in a P.I.N.K. diet:

1 cup coconut milk
1 scoop vanilla whey protein powder
1 cup fresh strawberries
Blend all of the ingredients together to make a P.I.N.K. drink smoothie

Citrus chicken
1 vegetable salad

Brown rice

Exercise and fitness

The P.I.N.K. Method entails three different phases of exercise: sculpting, cardio, and flexibility, and each routine lasts from 20 to 40 minutes. The first phase sets the foundation for building muscle tone and increasing endurance. During the second phase, the cardio exercises become more intense. The third phase is focused on burning the maximum number of calories by using exercises that emphasize strength and endurance.

Physician-guided weight loss program

Even though the P.I.N.K. Method and weight loss tips may work well for some people, it’s not necessarily one of the best diets for everyone. It is beneficial to consult with a trained weight loss physician before starting a diet and workout plan. The Center for Medical Weight Loss has the largest network of non-surgical weight loss physicians in the country. The professional staff at the Center understands that a one-size-fits-all approach to dieting and exercise won’t render the best results for every individual.

The Center’s physicians customize diets and workout plans that are specifically tailored to fit the weight loss goals, medical needs, and lifestyle of each client. By closely monitoring each client’s progress and providing behavioral counseling sessions, physicians have helped many people achieve long-term weight loss results and improved their overall health.

According to a study published in the American Journal of Medicine, clients at The Center for Medical Weight Loss shed an average of 28 pounds within 12 weeks. More than 95% of the clients maintained their weight loss after a year.

If you are ready to lose weight quickly and safely, contact The Center for Medical Weight Loss. There are 450 locations throughout the United States. Enter your zip code in the box to the right to find a center near you. Special introductory offers are available to first-time customers in select locations.