About the Curves Weight Loss Program

The Curves Weight Loss Program is a calorie-based diet with two basic eating plans and three phases. Dieters choose an eating plan and then follow the guidelines for each phase. They then repeat the process again and again until they reach their goal weight.

Carbs or Protein

The Curves Weight Management Plan offers two meal plans depending on how you tend to eat. If you eat more carbohydrates, such as pastas and breads, you'll choose the higher carbohydrate diet. If you tend to eat more proteins, such as meats and cheeses, you'll choose the higher protein option. The Curves Fitness and Weight Management Plan includes recipes and meal plans that differ slightly depending on whether you choose the higher carbohydrate or higher protein tracks.

Phase 1

In the first week of the diet, you limit calories to 1,200 per day. This breaks down to roughly 200 calories for breakfast, a 100 calorie-snack, 400 calories for lunch, another 100-calorie snack and a 400-calorie dinner. You are also permitted to eat as much as you would like from a "free" list, which includes mostly low-calorie and no-calorie vegetables such as lettuce, cucumbers, green beans and beets.

Phase 2

For the next three weeks of the diet, you limit calories to 1,500 per day. You can add 100 calories to each of your main meals. You can still eat the free foods as well.

Phase 3

Phase 3 of the diet is a maintenance period. During this time (one to three weeks depending on your preference), you eat 2,000 to 2,500 per day. The goal of this period is to neither gain nor lose weight. This allows your metabolism to recover and prevent your body from going into starvation mode and retaining calories. During Phase 3, you weigh yourself daily. If you are still losing weight, you eat a little more. If at any point during the period you gain three pounds, you drop back to Phase 1 until the three pounds are lost, then you return to Phase 3 for the duration. After Phase 3, you start the process again, going through Phase 1, then Phase 2 and back to Phase 3. Once you reach your goal weight, you stay on Phase 3, and any time you gain three pounds, you run through the phases again to get yourself back under control.

Exercise

The Curves Fitness and Weight Management Plan recommends 30 minutes of cardiovascular exercise per day and 30 minutes of strength training at a Curves club three days a week. Most Curves offer free weight management classes to members and nonmembers. The classes typically include watching informational videos, weigh-ins and support from others on the diet.

Supplements

The Curves program also recommends dieters take a daily multivitamin with minerals, calcium and an omega-3 supplement.