The Promise

Tough TV trainer Jillian Michaels delivers a strict prescription for weight loss in Master Your Metabolism.

The Biggest Loserwellness coach believes that youll lose weight and lower your risk for heart disease, diabetes, and cancer with this plan. Youll need to replace processed and nonorganic foods with healthy foods, and rebalance your hormones through diet, sleep, and exercise.

Level of Effort: High

If youre used to eating packaged meals, or you rely on convenience foods when you cook, you're in for a big change on this plan. It's focused on eating all natural, unprocessed foods. Working out 5 hours a week is also a big commitment.

Limitations:Trans fats, hydrogenated fats, refined grains, high-fructose corn syrup, artificial sweeteners, artificial preservatives and colors, glutamates (like MSG), and other chemical additives are all banned on the program. Youll have to research and read labels to check for them.

Cooking and shopping: Your meat, dairy, and eggs should be organic, in Michaels's view. She encourages organic fruits and veggies but says nonorganic produce is OK.

Packaged foods or meals: None required.

In-person meetings: No.

Exercise: Michaels is, first and foremost, a fitness trainer, so there is a significant exercise component. She recommends 4 to 5 hours a week of intense fitness work, including both cardio and strength training.

Does It Allow for Dietary Restrictions or Preferences?

Low-fat diet:Trans fats and hydrogenated fats are banned from this diet. Healthy fats including avocados, olives, nuts, seeds, and fatty fish are encouraged.

Gluten-free: If you have a gluten sensitivity, you may do well on this diet, as prepackaged foods -- which are often chock-full of gluten -- are discouraged. You should be able to opt for gluten-free whole grains.

What Else You Should Know

Costs: None beyond your grocery shopping. Organic foods often cost more than nonorganic versions. On Michaels's web site, you can sign up to get personalized help losing weight for a monthly fee. The Food/Fitness App available starting at $14.99/month

Support: You can do this plan on your own. Michaels's web site has sample meal plans, motivational apps, and exercise videos.

Does It Work?

Jillian Michaelss program is very healthy and one that will get the job done. The core components are based on the healthiest ways to drop the pounds and get fit.

Some of the strongest parts of her program include limiting sweets and starchy foods, focusing on vegetables, nuts, and seeds, and fitting regular exercise into your lifestyle.

Michaelss approach to fitness may have you running scared, but it will help get you in the best shape of your life. It wont be easy, but it will be worth the effort.

This is a solid approach that will work if youre willing to make the change and put in the work.

Is It Good for Certain Conditions?

Michaelss well-balanced diet and fitness program is an excellent option if you have diabetes, high blood pressure, or high cholesterol. It may even be appropriate for you if you have heart disease.

But if you have a health condition, you should check with your doctor before jumping in to her exercise routine, especially if youre not active now. Even if you are feeling better, do not alter or stop your medications without speaking with your doctor.

If you have diabetes, make sure you understand how exercise can affect your blood sugar and when to take action.

If your doctor gives you the OK, Michaels's plan is a surefire way to improve your health. This plan may even help you decrease your need for medicines. Just dont stop or cut back on any medicine without talking to your doctor first.

The Final Word

In a world of wild diet and fitness programs, Master Your Metabolismis a plan based on what is known to work. The diet is chock full of nutrients your body needs and limits those that sabotage your efforts. Her exercise program will help drop the pounds and get you in great shape.

If youre up for the challenge, Michaelss program will deliver the results youve been looking for.