The Tom Brady Diet (or the TB12 Diet) is an eating pattern that encourages followers to consume a variety of nutrient-dense whole foods like fruits and vegetables. It also limits foods that tend to cause inflammation, such as refined carbohydrates and saturated fats.

More specifically, organic fruits, vegetables, nuts, seeds, whole grains and legumes should make up about 80% of the diet. Grass-fed, organic meat and hormone- and antibiotic-free poultry should make up the remaining 20% of the diet, along with wild-caught fish and seafood.

The diet limits many ingredients believed to increase inflammation, including:

• Alcohol
• Breakfast cereals
• Condiments high in salt, sugar and/or artificial ingredients, such as ketchup or barbecue sauce
• Caffeine
• Foods that contain genetically modified organisms (GMOs), trans fats or high-fructose corn syrup
• Fruit juice
• Cooking oils, including corn, safflower, canola and soy oil
• Frozen meals
• Salty snacks, such as chips, pretzels and crackers
• Sugary snacks, including cookies, cakes and candies
• Soy products
• Sugar-sweetened beverages, like soda, sports drinks and fruit punch
• Refined carbohydrates, such as white pasta and white bread
• Foods high in saturated fat, including butter, cheese and milk
• Processed meats, such as pepperoni, ham and hot dogs

In addition to setting strict guidelines for which foods to eat and avoid, the TB12 Diet also recommends staying hydrated by drinking half of your body weight in fluid ounces each day. Focusing on a well rounded “functional approach to strength and conditioning” (rather than only on strength or speed), getting plenty of sleep and maintaining a positive mindset are also key components of the plan.

The diet also includes the following recommendations:

• Drink 20 fluid ounces of water with electrolytes first thing in the morning.
• Stop eating when you’re 75% full to “enhance digestion” and absorption of nutrients.
• Fuel your workout by drinking a high-fat, high-protein and high-calorie smoothie before you exercise.
• Limit your caffeine intake to 1 cup of coffee per day.
• Make dinner your smallest meal of the day.
• Avoid eating large meals a few hours before bedtime.

A variety of supplements are also recommended as part of the diet, including electrolytes, plant-based protein powder, vitamins, minerals and herbal blends formulated to support recovery and performance. However, the company notes that “supplements should be just that: a supplement to your diet, not a replacement for it.”

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