Curves Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

curves diet

Curves: Permanent Results Without Permanent Dieting is written by Gary Heavin, who is also the creator of the Curves franchise of women’s fitness centers.

Curves is one of the most recognized weight loss centers for women and there are over 9000 Curves gyms worldwide.

This book outlines the diet and fitness program that women are introduced to in the gym setting.

Curves Complete is especially helpful to women who may be intimidated by the traditional gym setting.

Curves Diet Basics

Curves has recently revamped their program to encompass all areas shown to be effective for weight loss.

They call this program Curves Complete and it is a threefold system consisting of:

  1. Fitness
  2. Meal Plans
  3. Coaching

At the start of the program you take a self-assessment test in order to determine whether you are calorie or carbohydrate sensitive. Depending on your results you will be instructed to follow either the high-protein/low-carbohydrate diet or the low-calorie diet.

The low carbohydrate plan limits carbohydrates to 20 grams a day for the first two weeks and then 60 grams a day thereafter. The low calorie plan limits carbohydrates to 60 grams a day, calories to 1200 a day for the first two weeks, and then 1600 calories a day thereafter.

The diet plan cycles though several phases until dieters reach their weight loss goal.

For all phases dieters will consume 3 meals a day and two snacks that are high in protein. Meal plans are customizable and dieters can still enjoy many of their favorite foods. Certain foods are designated as “free foods” that you can eat in unlimited quantities and include spinach, mushrooms, onions, lettuce, celery and cucumbers.

According to Gary Heavin the Curves diet plan will adjust your set point so that you lose weight more easily. He says that when you achieve your goal weight and start eating a normal healthy diet this will actually boost your metabolism so that it is easy to maintain your weight loss, even with up to 3000 calories daily.


Dieters meet with their certified coaches weekly to review meal plans and to receive one-on-one support.

Recommended Foods

Some of the Foods Common in Curves Meal Plans
Eggs, chicken breast, turkey, lean beef, lean ham, bacon, tuna, salmon, cottage cheese, spinach, lettuce, onion, zucchini, mushrooms, broccoli, cauliflower, asparagus, strawberries, cantaloupe, protein shakes.

Sample One Day Meal Plan


½ cup strawberries
½ cup cottage cheese

Morning Snack

Curves shake or similar protein shake


Large salad
Small can water-packed tuna

Afternoon Snack

2 stalks celery
2 tablespoons vegetable cream cheese


6 oz broiled chicken breast
Parmesan vegetable stir-fry

Curves Complete Circuit Training

The foundation of the Curves program is a fitness plan that involves 30 minutes of circuit training three times a week.

These resistance exercises will help to increase your lean muscle mass to boost your metabolism and burn calories. You will need a set of resistance bands and a stop watch.

Costs and Expenses

Curves Complete, which is available at Curves Centers, retails for 12.95 per week not including food.

The book alone: Curves: Permanent Results Without Permanent Dieting retails at $13.95.

Click here to purchase this diet for a discounted price.

This book is also  given to members free when they sign up for membership at any of the Curves Centers.


  • Specifically designed for women and addresses pregnancy and menopause.
  • Curves has proven results with weight loss.
  • Less expensive than becoming a member of a Curves gym.
  • Exercises can be performed at home.
  • Does not require a large time investment.
  • High protein diets can reduce appetite.
  • Educates dieters about portion control.
  • Provides specific suggestions for diabetes, arthritis, heart disease and osteoporosis.
  • Includes a meal plan and recipes.


  • Many dieters do not do well on low carbohydrate diets.
  • Requires elimination or restriction of many nutritious foods such as fruit, whole grains, legumes and sweet potatoes.
  • Meal plans appear to be lacking in essential fats.
  • Does not include suggestions for vegetarians and vegans.
  • Repeatedly mentions Curves gyms and Curves products, which are included in menu plans, even though they are not essential.
  • Does not provide a meal plan for weight loss maintenance.
  • Claims that women can maintain weight loss on 3000 calories a day are unrealistic.
  • Will not appeal to male readers.

Support is Helpful

Curves has a good reputation with many women reporting successful results on their program. This book allows dieters to learn about the Curve philosophy and weight loss guidelines without the need to visit a Curves gym.

Many women will appreciate the fitness aspect of the program for its time efficiency. On the other hand the diet plan is quite stringent and involves restriction of carbohydrates, which may be challenging for some dieters.

The Curves Diet plan is very likely to produce weight loss success for most women, however this will be largely related to calorie restriction and increased physical activity rather than adjusting the metabolic rate or altering the set-point of the body.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • MTG

    Did this 3 years ago and loved it! I did the 1200/1600 calories 60grams carbs plan. Did the first 2 week phase and lost 7 pounds. In total I lost 50lbs in 3 months. I didnt do the circuit training at the Curves center, however I did tae-bo or a biggest loser workout video 5 out of 7 days (MON-FRI) for a 30-60 mins a day (depending on the workout) weekends were my relax days where i would eat a little more if i wanted (but nothing crazy). kept it off for two and some years, then had some health issues and gained 30lbs back. But i am more than ready to start again!!! can’t wait!!

  • sandy burbank

    Can’t wait to start

  • Teresa Brinker

    Curves is the only diet plan that works for me. I have purchased the books that have the daily meal plans in them and absolutely love this. But, unfortunately i am tired of eating the same stuff everyday for years and cant seem to figure out my own meal plans. Could you help me with some other meal plans?

    Thank you

  • margarida

    Hi i have been a curves member in coq b.c for 4 years now , i cant even begin to tell you how curves has changed my life, i lost 20 lbs and got to my ideal weight had more energy and made so many friends at curves, about 7 months ago i hurt my back and have been off the gym for 7 months, because i could not do any excercise i gained all my weight back, but as of 2 days ago i have returned to the gym and just in 2 days i have never felt better i had forgotten how much curves meant to me and i missed it sooo much, i know that i will get back to my ideal weight because curves on austin in coq has the most wonderful motivaters ever, my friends at curves ! looking forward to reaching my goal.

    • Angela Anderson

      At my Curves there is a woman who is having surgery and won’t be able to exercise. The person working that day encouraged her to still come at her normal time, which is when her friends worked out so she could at least keep that part of her routine going.

  • Florence Poetsch

    I’ve only been on the diet for a few weeks. I am Curves Member and our Curves (Australian) direct us to the Website to planning, reporting etc. Very sophisticated, and certainly resolves any problem re updating, etc but I’m not sure how well I’m ‘inerpreting it, because I am finding it quite ‘busy’ – I’m not very good at multiple, multiple choices, and so many ingredients even in a Snack!! Olau if someone else is doing the shopping,cooking – and presenting! I am also surprised that McDonalds, and processed foods are included …. and that ‘fat’ restriction (eg oilive oil) is really only moderate…However as stated I’m a novice…… and not that keen on cooking either!

    • June Airs

      Hi Florence, my name is June and I understand totally what you are saying. I also am very new to curves, joining up recently. Yes, the food is all different and a bit overwhelming for me to adjust to. Even saying that weight watchers bars are wrong because of high in sugar levels. No options to exchange for what I eat now and adjust to their recommended food.. Really a whole new life style, and I think that if i want to change my current weight etc then I need to readjust my way of eating and thinking to be successful in this area. Totall all new to me and I am going to learn to do it right and hang in there for me. I hope that you can too. I don’t have time to cook because of my work but there are other foods you can use like a healthy sandwich, small snacks. Talk to your coach and get her to go thru the menus like mine did. I told her I work most times and dont get time to shop, cook and sit and eat so she went thru a few easy suggestions in the menus. You need encouragement to learn this new and healthier way of eating for you,
      I don’t like multiple choice either . I would rather the same every day because of my lifestyle but we should try it. Give it a go, Expand your horizons. You might like it. We don’t adjust well to change or something new,but knowing it is healthier for you, it will be worth it. Yes their website is overwhelming and can put me in tears literally. I wish they would include an easier way for new users to navigate thru the menus. I asked my coach to show me but once and I got home to see but forgot. As we use the website more, it will become more easier to use each time. I went home after curves today feeling sooo sad and down. This was because of my own minds resistance to something new that I am not familliar with yet. This resistance can make your emotions feel like it is something difficult, but it’s not. You and I can do this, keep trying. It does make you feel more busier as if being pushed on me, on top of the time I have spare which is not much. But take one day at a time, which is much easier. Remember to give yourself a pat on the back each day that you do it
      Keep trying for you, regards June

  • Debra Kessler-Brooks

    A Curves owner for nearly 10 years the Curves Weight Management Plan is the most widely researched diet plan in the US. A nutrient dense program anchored in principles of nutrition this program prepares the member for practical life applications of real life eating scenarios. I have asked member after member what makes our program different – what makes it successful? Response – every week accountability. Each week we weigh & measure the member, we have a bp machine to check blood pressure and very importantly we check body composition! Body fat! There’s way too much to detail, but I couldn’t help but to add my two cents.

  • Donna Mahon

    I just started curves in Lafayette Ga and they dont have the meal plan books. I have borrowed my friends book but would like to have one for me and my mom. Can you tell me if I can order these and am also intrested in the protein shakes.

  • virginia johnson

    they are a mouthful

  • Lorraine Waterson

    I just want to lose that extra 5kgs I go to Curves 4 mornings and just can’t seem to lose it on what I concidert a healthy diet

  • Lis Miller

    Hi, this is a very old review.As a curves owner for 6 years I know this diet has been updated twice and is being updated again now. it has vegetarian and vegan options and the only foods excluded are completely disgusting unhealthy ones. It now contains a range of ‘fast food’ and packaged options as well. It teaches us how to eat nutritionally based on the US Department of Healthy guidelines and is based on sound nutrition principles. In fact as owners we can’t teach it if we don’t gain college level nutrition qualifications using exactly the same book as dietitions. So time to update guys. Definitely a healther option that most (and I know cos I have done a few of them over my years but have been a healthy weight for 6 with Curves (also incorporates the low GI principles now too

  • Meredith Martel

    my oh my….our curves owner claims that Mcdonalds egg mcmuffins are the ‘best’ thing you can have in the morning for breakfast…and she tells us this around a mouthful of one either that or around a mouthful of quaker instant oatmeal….

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