Michael Thurmond: Six Day Body Makeover

 By Mizpah Matus B.Hlth.Sc(Hons)

6-day-body-make-overThe 6 Day Body Makeover is from personal trainer Michael Thurmond who is best known for his appearances on the television show Extreme Makeover.

He is responsible for getting the participants into shape and putting the finishing touches on their physiques once the cosmetic surgery is completed.

In 6 Day Body Makeover: Drop One Whole Dress or Pant Size in Just 6 Days – And Keep it Off, Thurmond promises dieters that they can lose up to ten pounds in only six days by following his program.

Six Day Body Makeover Diet Basics

Thurmond’s approach involves frequent small meals which he says help to stoke the metabolic fire. Dieters are instructed to eat six small meals a day, each of which include protein.

The eating plan is basically a high protein, low fat and low carbohydrate diet that restricts calorie intake to less than 1200 calories daily.

He combines this approach to eating with low intensity exercise such as walking or slow jogging to put the body into fat-burning mode. Thurmond also advises dieters to breath deeply into the abdomen because he claims that this will cause more fat to be burned.

A unique aspect of the program is that it is customized to suit the individual. Dieters answer a questionnaire in order to determine what type of metabolism they have and what foods are probable weight gain triggers. Dieters are then designated as one of five different body types and a separate program is included for each of the various body types.

For the duration of the six-day program dieters are instructed to eliminate condiments such as ketchup and mustard from the diet because they are high in sugar and salt which will interfere with weight loss. Dairy products and processed foods are also eliminated.

Recommended Foods

Chicken breast, turkey breast, egg whites, tuna, lean beef, whole grains, sweet potato, legumes, fruit and vegetables, especially leafy greens.

Dieters are also advised to drink 12 glasses of water every day

Sample Diet Plan

The following meal plan is for Body Type B.


3 egg whites
½ grapefruit

Morning Snack

3 oz turkey breast
1 cup lettuce


2 oz chicken breast
½ cup brown rice
1 cup vegetables

Afternoon Snack

3 oz fresh tuna
1 cup lettuce


2 oz chicken breast
½ cup brown rice
1 cup vegetables

Evening Snack (optional)

½ cup mixed berries

Look for other low Calorie meal ideas here.

Exercise 60 Minutes a Day

Thurmond advises dieters to exercise at a slow pace for up to 60 minutes at least five days of a week.

Costs and Expenses

6 Day Body Makeover: Drop One Whole Dress or Pant Size in Just 6 Days – And Keep it Off retails at $14.95.

Click here to purchase this diet for a discounted price.


  • Rapid results can increase motivation for dieters to stick with a long-term weight management plan.
  • Eating small frequent meals that are high in protein can help to control appetite.
  • Includes customized meal plans and 45 recipes.
  • Includes a maintenance plan.
  • Encourages exercise.


  • Very low calorie diet that is likely to lead to rebound weight gain.
  • Calorie intake is on the limit of that recommended by authorities for healthy weight loss.
  • Diet is restrictive and may be difficult to follow.
  • Meal plans are lacking in variety and recipes are uninteresting.
  • Encourages a quick fix approach rather than a healthy sustainable weight loss.
  • Abdominal breathing is not proven to increase fat burning.
  • Encourages the use of artificial sweeteners.
  • No evidence that different body types require a different meal plan in order to lose weight.
  • Monitoring heart rate while exercising is required.
  • Exercise recommendations are outdated.

A Highly Restrictive Diet

There is not really a great deal of variation between the eating plans for the different body types. As such it seems much more likely that weight loss will be related to the very low calorie intake of the diet plans.

Due to the highly restrictive nature of the meal plans and the reduced intake of sodium it is likely that dieters will lose weight on this plan however a large proportion of this will be fluid. While this may help some dieters to increase their motivation, others may respond to such a dramatic dietary change with rebound weight gain when normal eating patterns are resumed.

See Also:

Michael Thurmond’s 6 Week Body Makeover

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Daisy1

    I don’t think this reviewer knows what she’s talking about! I have tried the 6 Day “Kickstart” Diet and it works! It’s a Kickstart to get your body used to dieting. There is a longer diet that you could go on after the 6 day one. You eat every 2-3 hours and there are substitutions. I actually never felt hungry. You could switch the meals around and still lose. I highly recommend this diet if you need to lose weight. I’m down 21 pounds …29 more to go! I love it!

  • Gwenifaery Immortal

    Did this person read this book? Or try it at all? Half of the cons are ludicrous. First of all it’s not that low a calorie intake (I am actually surprised at how much I eat and still lose the weight) plus it is nutrient rich whole food not high calorie garbage so it’s quality food that is satiating and if I skip meals I do not lose the weight. It is restrictive for 6 days .. it’s a 6 day kickstart -he tells you it’s restrictive – it has to be – isn’t that why we all want to lose weight in the first place – because we are not restrictive enough in our everyday life? Meal plans lack a bit of variety .. for 6 days. Plus spices and herbs can be very interesting and flavorful, give it a whirl. He absolutely does NOT encourage a quick fix approach – he is constantly talking about changing eating habits for the better for the rest of your life. I am not sure if he actually states specifically that abdominal breathing increases fat burning but breathing using your stomach muscles, breathing deeper and increasing your oxygen intake is good for your body because we need oxygen and yes perhaps more oxygen makes you feel better healthier refreshed awake and more likely to move your body to stay healthier and yes leaner – it’s not a new concept – it’s been taught and practiced in yoga and tai chi for centuries. He does NOT encourage the use of artificial sweeteners he would rather you not use them but if you must. I say there is proof that different body types require different plans to lose weight – why can some people eat tons of bread and not gain weight and some will gain overnight if they eat a little. Some things work for some people and some things work for others is that not an obvious fact of life with out scientific study to show “absolute proof”? I am not sure why monitoring your heart rate is a con – many doctors, dieticians and exercise instructors recommend you monitor your heart rate while exercising, nobody is going to make you and the exercise still works if you don’t monitor your heart rate. I am not sure why walking jogging and continuing to move moderately for a period of 60 minutes, 5-6 days a week is outdated…. What an absolutely ridiculous review of this weight loss plan. Michael Thurmond is amazing and this plan is an extremely healthy way to lose a significant amount of weight in a short time, it is the only one that works and on a daily basis – off the 6 day plan – I know what foods that work with my body and which ones I need to consider a “cheat” and really restrict most of the time. If I gain it back it’s because I have eaten too much or too much of the wrong food or slacked off in general with diet and exercise. I recommend this book to everybody and I have loaned mine out personally to friends and family numerous times.

  • Helena Walker

    I love this program. I did it when I first lost my weight but didn’t look at the scale. Crazy, but I was not a big fan of numbers on the scale. Now I am, I decided to start back because I’m in a weight lost challenge at work and I know this will work and after that I’ll continue this way of eating just adding more like nuts and some dairy not a lot. I’m loving this right now even though this is my third day and I have lost 5. Working out at least 5-6 days a week, I feel extremely great.

  • Richard Peterson

    I lost over 50Lbs on this diet,it woorks

  • TTFK

    If you are finding this diet “bland” than you seriously need to educate yourself on how spices taste and meld together.

    If anything, once you get the crap flushed out of your system (time and water), foods will taste a lot BOLDER.

    Finally, you have to understand that to keep weight off, you don’t need a diet; you need a LIFESTYLE CHANGE. If you aren’t prepared to accept that, you will eventually just put the weight back on. There are no quick fixes, there are no lazy fixes. There is only THE fix, which is the fix that comes when you decide to not shovel crappy processed food by the ton in your mouth anymore.

  • Tina

    I have done this diet several times over the past 10 years. Usually after the holday season. I find it to be a great way to jump start my diet and get back on track with healthy eating. The fast results are motivating. I like to keep my weight within a 10 lb range. My realistic and maintainable weight is about 140. I usually loose about 6 lbs in 6 days on the 6 day diet. Yes there are pros and cons, but if you keep focused on your goals, you don’t mind the lack of variety for 6 days. I also find that once I have done the 6 days, I do not crave any sweets and it is easier to continue eating better. It is also a good way to break a plateau. Overall, for me, it works. Attitude is 99%.

  • Kay n. Kinchen

    I have been thin and losing a few extra poun ds has always been easy my whole life until last year since I hit me nopause at age 50. I am 20lbs overweight and I hardly eat and continue to gain weight weekly. I am so depressed and none of my clothes will fit and I dont want to leave my house. I have starved myself,used atkins,low fat foods diet ,exercised for six weeks six days in gym for several months and still continued gaining weight. Is any one out there that has the same problems and can tell me will this program help me lose weight in menopause.

    • Angela

      Kay, I can SO sympathize with you!!! 10 years ago I was at the gym 5-6 days a week, doing a lot of weight training. Felt great, looked fantastic, and could eat almost anything without gaining a lb! And now at 52, I’m livid! If I smell food I gain weight! Tried Military Diet, fasting, juicing, and would loose the weight. The second I put a 1/2 a calorie more into my mouth BOOM! The weight came back. I’m also only about 20lbs more than my ideal weight, but what a battle!!! Anyone have good advice!!!?????

      • Katie B


        I am also 52 and am done with menopause yeah! The only problem is, I’ve gained about 25 pounds over the course of the last two years. I was a certified fitness instructor for 18 years in my younger years and had a gorgeous and healthy figure. As I got older I noticed it was harder to lose weight so I tried that Michael Thurmond diet and I was totally blown away by the results. I lost over 35 pounds in six weeks and never felt better in my life. I kept it off the whole time until menopause kicked in with the belly fat etc. I’m just starting the program again but this time my body type changed from a type A to a type B which makes a huge difference. I highly recommend this diet. You will find you’re full and have TONS OF ENERGY! Now I can chase my 2 year old grandson around. People think I’m his mother! Now that’s motivation! Give it a try…go to Ebay and bid on a program for tons less than what you would pay directly from thurmonds site. Some are brand new…never opened and some have been used but in excellent condition. What have you got to lose? Weight! And gain that youthful feeling back and even more so, be healthy.

      • Joe

        Kay and Angela,

        I lost 70lbs using the six day body make over initially and then adding more carbs as the weight came off. I have kept most of the weight off for nearly three years. My weight fluctuates and when I want to get the scale moving quick I follow the six day plan exactly. Both my wife and I love it. We cook and portion our meat, rice etc. on Sundays and then we can just grab and go during the week. This is the easiest eating plan I have followed and it really works. Best part is your never too hungry!

    • Marie de Paul

      Hello Kay, i know exactly how it feels and this is what I did and really worked for me, I have my ideal weight and figure back and feel better than ever. I strongly recommend you go to your doctor and Endocrynologist who will check your hormones and metabolism which have probably changed and slowed down. Start a high protein diet and focused exercise with emphasis in weight training ( doesn’t have to be a lot of weight). Walking fast daily for at least half an hour is also great and easy to do. It has been proven that weight training rebalances your hormones, creates more muscle and burns more fat. The only side effect is that you will feel great. Hope this helps and don’t dispair, there is a solution.

  • Sherri

    Does anyone have the list of food? The choices for protein A and B, veggies A and B, fruits A and B and carbs A and B. I bought the 6 week make over diet several years ago and it worked now I want to do it again, I have everything but the food list and I don’t want to eat the same thing everyday. Thanks

    • selanie

      I went to the library and got the book.that’s where to get thefood lists…Does it reallly work?

    • Robin

      I’m starting tomorrow the 6 Day mini makeover. I’ll stick to the plan but can anyone give clarification on the menu? For example, Breakfast says 3oz steak&2-3 egg whites (or 2-3 oz turkey breast) so is the turkey breast replacing the eggs or the steak? I assumed steak, but the () is after eggs? Also there’s a note that veggies, carbs, fruit can be replaced with baked potatoe or yam or oatmeal and banana or apple. Is this for any “type” ie: Type D?

    • Jean

      I have the same problem Sherri! I also went through this program years ago and was very happy and successful with the results! 30 pounds in 6 weeks~! Hoping to do the same this time, but don’t have my food list! I have everything else and all my notes but can’t find that “all important” list with all my body type C.
      Did you happen to have any luck with help?

  • clairees

    i am starting this diet for the first time wish me luck!

  • Connie

    I have tried several diets in the past. I tried Jenny Craig and lost 40lbs when I was 19, and kept the weight off for 12 years. The weight came back once I got into a very comfortable relationship. I gained 50 lbs and was near 200 lbs at the age of 32. I tried Jenny Craig again and it just DIDN’T work this time around. My friend turned me onto this diet and in less than 6 months, I lost 40 lbs. True the food may get a little boring, but once you see the results, you will do anything to keep going. If I felt the food got boring, I would go onto the diets website and find the recipe blog. That is what kept me going. It’s been a year and the weight is still off. I am passionate about working out, its a must, 6 days a week. The results are unbelievable, HOWEVER you have to be ready for a lifestyle change. You have to be 100% committed. Once you cut out all the food, i.e. butter, eggs, salt, etc you will not have a desire to eat it ever again. It’s amazing how much energy you can have on this diet. I have noticed once I go back to eating the things I have cut out that I am tired, lethargic and very bloated.

    Best diet I have EVER been on. And again, I have tried them ALL. Atkins, weight watchers, jenny craig and every fad diet out there.

    Best of luck to you!

    • Heather

      Hi Connie,

      I’m starting this tomorrow. I’m extremely excited but I want to make sure I don’t get bored. do you have any good recipe ideas?? I’m a pretty good cook but I lack in creativity.


  • jbfansa

    Great diet! It really is sooo hard to stay on the diet. During the six days it feels like a month but it is so worth it. I lost seven pounds during the diet but gained back two after. However, its been about a year since the diet and i lost about 15lbs. The diet helped learn what to eat and gave me confidence that I needed to continue. BTW this is without excersize so imagine the results with excersize

  • Mrs Fire

    My aproach to any diet is what ever works for you and this WORKS for me. I did it 3 years ago and lost 43 lbs in 2.5 months. I just started again and its 3 weeks today 14 lbs gone and my blood sugars were running average 450 before breakfast. Today is 99 now that is an acomplishment for me. So, be creative and make all foods thinking its a gourmet one. Good luck

  • Irene

    I have tried this diet and it works. There is also one that is 6 weeks and its a little quicker than 6 weeks! I recommend it =)

  • diana

    my friend asked me to do this diet w/ him so
    i am going to commit to this diet for the sake of my friend and the intention to lose weight and not cheat.

    i need to protect my heart as I have been diagnosed w/ diabetes, so I feel the michael 6 day diet is worth a try to improve my body.

  • Mica g

    I am starting this diet tomorrow!! I am focused!! Here I go!! I need to lose 35lbs.. 1-12-12

  • Anna

    I highly recommend this diet. It really works once you get the hang of it. From Chicago

  • Lucia

    The article mentions that most of the weight loss with be sodium…not true! You will lose fat! I have followed this diet and workout program and I fond that sticking to 50 to 60 min of the treadmill 5 to 6 days a week works amazing! Truly, the diet is easy if you already eat fairly healthy to begin with.

  • marly

    I love this diet i did it yrs ago and got into a bikini for the very firsttime in high school. i stopped so icld do the fad atkins diet. I have since had a kid worked and just have packed on 70lbs so i am back. I will agree with those who say it is bland and not the most tasting but do you know how to really cook? add seasoning doesnt take longer u dont need salt. get ur chicken grounded put a lil cumin on it and onion and cilantro throw it in a salad use cucumbers tomatoes jicima. throw a lil pepper and maybe if u wanna be a lil bad a squeeze of a lime and u have a lean tasty chicken salad that is isnt boring, using the foods u are allowed :)

  • Ms. Focused

    I love this diet. This is my third time doing it. I find that this is the only diet that works for me quickly enough to keep me motivatied. It’s easy to keep the weight off. Just keep working out and eating healthy…works for me. You can’t go on any diet and expect to keep the weight off if you go back to eating junk. It’s a lifestyle. You just have to make healty decisions and I think this plan helps you do that. It makes you realize how much sodium you consume and how much fat and sugar is in everything you normally eat. I’ve lost 10 lbs in the first week. I’m almost done with my second week. I’m never hungry, and the food is tolerable.
    I’ve been taking flaxseed capsules with meals, calcium and a multivitamin which I think is important while on this plan. I also add a pinch of sea salt to some meals because your body needs sodium..don’t want to send your heart into arrythmia. Without sodium, I start to black out. Sorry to be so long winded, but this diet works and I love it. By the way, the only reason I’m doing it for the THIRD time is not because I’m a yo yo dieter, but because I just delivered my third child. I use this diet to get baby weight off quickly!!!

  • Karen Rogers

    I have been on this plan for 10 days and have lost 14 pounds.I think this a great plan and easy to follow.I feel the results in my body as well as see them.My clothes are getting looser.I don’t find myself craving for anything that does not work on this plan.I have eaten healthy whole foods for 30 years.I am not on any medication.I am 48.I had always been very physical and active.I had a sports injury,started menopause and got mildly depressed and gained 50 lbs.I do a colon cleanse once a year to restart my system.Though I feel good after a 28 day cleanse,it is not a weight loss program…Anyway,I am happy to find this program.The excercises are easy once one watches the dvd to do them correctly…I find the food to be ok..I use alot of herbs and fresh garlic to season mine.Yeah,salt has been my big addiction,but now that I am committing to do this program with no salt,I can taste my food better…I grill a bunch of chicken either plain or marinated in orange juice and ginger and garlic….For me,this program is working…Good Luck everyone…After all the expierience I have had with the natural food industry,researching health trends,my own experimenting on myself,I feel this program makes sense and is “re-booting” my body.I have tons of energy.And the fat is burning away,showing the muscle.The bands work great..just do the excercises once a week.Are we not investing in ourselves and our quality of life?I think it is worth the discomfort to un- learn bad habits that have made us uncomfortable in our bodies and have limited our life expierience.Healthy choices beget healthy lifestyle…in my opinion…again,good luck everyone.

  • pk

    I have been on this for 3-weeks now and have lost 15 pounds. I have added a little more fat rather than carbs into my diet and I continue to lose. I also find myself making healthier choices when I go out.

  • Beth N

    The meal plan is boring and by day 3 I was dreading getting out of bed. but then I weighed myself and I’d already dropped 3lbs, which motivated me to keep it up. I lost 7lbs in 6 days and I then modified the diet to suit my needs and dropped another 3 lbs the following week. I’d highly recommend it though, like all things good for you, it requires a lot of perseverance.

  • jaime

    I loved this diet. It’s a great way to learn portion sizes and be more aware of eating whole foods instead of processed foods. Stock up on spices and different vinegars – they make great marinades and dressings for your poultry & salads. I lost 8lbs and it wasn’t just water. I could actually tell that my thighs were leaner. WW and other diets haven’t worked for me – this worked and with the maintenance plan in the back I’m able to keep it off.

  • Hilary

    4th time I’m doing it (about once/year for the past 4 years – usually when I just need a jumpstart to getting back into a healthly lifestyle) and have seen results every time. To those of you who think it’s boring, definintely make the salsa and the cucumber salad — these two things add so much flavour to your salads. And try the marinades for the chicken – they are delicious…I make them even when I’m not doing the diet.
    As for the rebound – I find after 6 days I crave salt less, drink more water, and eat with a healthier pattern (smaller portions more frequently). Yes, I need more carbs back in my diet, but I’ve never struggled with rebound weight in a noticeable time frame.

  • Marilyn

    I love this plan! I stumbled across it after I had lost 30 lbs with Weight Watchers. I was intrigued and decided to do it. I lost 6 lbs in 6 day and was astonished with the results! For me, I lost FAT. I lost fat in places where I have never been able to lose fat. I eat pretty healthy these days and I understand that you do have to change your bad habits or no plan will help you. I am happy to say that I actually did the plan a couple times after my initial time and I have had an easier time keeping weight off because the fatty areas of my body have stayed lean.

    I have fought my weight all my life and this was an incredible find for me. It may be a “plain” plan but if you really want to lose weight and have been struggling, you can certainly manage 6 days of this. You DO NOT skip meals and you don’t drink them either. Yea!
    As for the above comment about no proof of different body types needing different diet plans. Are you kidding?! One size DOES NOT fit all and that was one thing about this plan that I particularly liked. I cannot recommend this enough. My friends and family are absolutely amazed that I keep my weight off now and stay so slim. It was not that way for 3/4 of my life. Go for it!

  • Lauren

    This is my 4th time doing this in 3 years. I do it before special events, i.e. my brother’s wedding next weekend. Although I hate the food and would rather starve myself than eat everything so bland, the results are amazing. I always lose about 5-8 lbs in 6 days and keep it off as long as I maintain healthy eating habits. Anything is possible for only 6 days!

    • Marguerite

      Complete lifestyle ouhvearl. You need to make yourself make healthier choices. Instead of having a soda, drink water. Cut out fruit juices as even though they might be 100% juice, they contain al the sugar of the fruit and none of the fiber. Make sure you get enough cardio and do toning. Really, its about healthy decisions and a healthy lifestyle.Its hard, but well worth it.Good luck.

  • Nicole

    I am currently doing this diet, and I find it hard to complete. The food is so unsatisfying and plain. I want to gag every time I eat my next meal. Lets just say after this I will be hating chicken for a long time. Hopefully this diet works out because I am struggling to over come my cravings for regular, tasteful food.

  • Bonnie

    It works for a quick fix but you will gain some of the weight back. It is great to get you pass a plateau. The meal plan is boring but it is only for 6 days.

  • fallacy-of-a-calorie-cover Fallacy of a Calorie: Never Count Calories Again
  • the greek diet book Greek Diet
  • slim by design review Slim by Design
  • 5-skinny-habits-cover 5 Skinny Habits
Free Diet Newsletter

Don't miss out on the latest diets!

Join now - it's free.

A to Z