Spark Solution Diet

What is Spark Solution Diet?

The folks behind the online diet and healthy-living community believe the Spark Solution diet will help you lose weight as a result of nutritious, reduced-calorie meal plans that optimize your metabolism. According to the plan, two weeks of structured diet and exercise will put you on the fast track to successful weight loss and healthier living.

You’ll also complement the diet with regular fitness and maintain momentum with positive reinforcement and advice from people who’ve benefited from the Spark Solution.

The 1,500-calorie diet breaks down to 45 to 65 percent carbohydrates, 20 to 35 percent fats and 16 to 35 percent proteins. Meal plans include breakfast, lunch, dinner and snacks, and the diet guidebook provides specific recipes. These meals are dubbed “Spark Swaps” and are pitted against typical, less healthy meals. For example, instead of snacking on 1 ounce of potato chips on day one, the meal plan proposes making a healthy swap for 12 almonds. The book shows how many calories the swap saves, why the swap is a healthier choice and other nutrition tips.

Pros & Cons

  • Nutritionally sound
  • Fitness guidance
  • Difficult to dine out
  • Rigid daily guidelines

How does Spark Solution Diet work?

Dieters follow “The Spark Solution” book, which gives detailed guidance for the meal plan’s first two weeks. You can download the free SparkPeople Calorie Calculator and Diet Tracker app to find healthy recipes, look up nutrition information for more than 3 million foods, track activity and more. Here are some tips for getting started on Spark food swaps:

  • Substitute quinoa for brown rice.
  • Breakfast with traditional or steel-cut oatmeal instead of cold cereal.
  • Use Greek yogurt to substitute for sour cream when cooking.
  • Select kale or spinach rather than romaine lettuce for added nutrition.
  • Choose sweet potatoes, not white potatoes, to add vitamins and reduce blood-sugar spikes.

Daily, you’ll eat three to four servings of raw or cooked nonstarchy vegetables. Two to three servings of fruit – fresh, frozen or canned – are part of the plan. You’ll also include five to six servings of whole grains and starchy vegetables combined. You’ll incorporate protein with two to three servings of lean, low-fat animal meat or plant-based proteins. You can have two daily servings each of dairy and fats, as part of a meal or in snacks.

Exercise plays a significant role in the Spark Solution. In addition to meal plans, the book provides daily workouts for the first two weeks. Roughly 40 pages are devoted to fitness, including photos to show how certain exercises should be performed, a workout “menu” detailing the number of calories various workouts burn and other practical fitness guidance. Followers can access fitness coaching and advice via the app, too. Each day, dieters also read about the mental aspects of dieting in a series called the “Mind-Set Makeover.” Dieters might, for example, learn about stress eating and tips for relaxing. Each day’s plan concludes with a daily reflection.

The diet authors figure it takes about two weeks to create and maintain healthy diets and point out that many people fall off the diet wagon in the first two weeks. While the book provides follow-up guidance for weeks three, four and beyond, detailed meal plans and exercise routines are provided for the first 14 days.

Link to Spark Solution Diet website :



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