Marco Borges and the 22 Day Revolution: Beyoncé's Diet of Choice

Do you wake up in the morning wishing all the mirrors in the world would shatter? My thighs are too big, I can see my belly bulge, my butt is popping too much. Basically I look fat and bloated. We all have those days — thus the need for a diet. A new one came on the market: The 22 Day Revolution, and it's Beyoncé's choice.

Like the rest of us, she has tried many different diets that have failed. When celeb trainer and author Marco Borges created a vegan diet program for the star and her husband, they were sold. The program is based on the idea that it takes 21 days to form a habit, so it's for people who want a long-term food plan.

While promoting his New York Times bestseller in Miami, I had an opportunity to speak to the mastermind of this new routine.

Tips for those on the go or frequent flyers?

(A) Adopt a plant-based diet like the one described in the 22 Revolution book. If you are a frequent flyer, airlines now offer plant-based options like fruits and salads. (B) Always have a plan. If you fail to plan, plan to fail. It's about planning your day at a time. You know where you are and where you are going to be. Prepare to make your day work for you. (C) Don't scramble at the last minute to find a meal. Think about the meal before and make the right choices.

What separates you from other celebrity trainers?

I have found a way to couple habit formation with plant-based nutrition years ago, and I found a lot of success with it. It's not so much telling people what to eat but teaching people how to empower themselves and the tools to live a healthier life. And you can only do that by creating habit sustainability. When you create habit sustainability you create a healthier you.

You've worked with Beyoncé who is not like the average woman. How does the information you provide in your book apply to the everyday woman?

We all put our pants on one leg at a time and we all wake up wanting to be the best version of ourselves. When you plan for that you can't help but to succeed. If you adopt a plant-based diet, you already know you are doing something that's going to reduce your risk of diseases. You will be eating fewer calories just in volume alone. You are going to be eating foods that are good for you — that love you in return. You're not just going to love the food, the food is going to love you back.

What was your inspiration for your new book?

I've always wanted to empower people. If you teach someone how to live a healthier life, it's better than telling them how to live a healthier life. You have to give them the tools by creating habits in their lives and you inspire them to want to be a better version of themselves. A lot of times you find people living the lives they have, not the lives they want to live. I'm all about living the life you want to live.

What is it like to work with Beyoncé?

Beyoncé is just an extraordinary human being. What can I say other than she's amazing.

It takes discipline to do a lot of things. What's your advice for someone who just doesn't have the discipline to follow these steps?

Start with day one, and start to create habits around this new lifestyle. You will develop the discipline without even thinking about it. When something becomes automatic you no longer have to think about being disciplined. For example, you brush your teeth every morning, evening, and after each meal. That doesn't take discipline, because you have created a habit out of it. Create habits and everything becomes effortless.

By Daedrian McNaughton and Dr. Mark S. Goodman for Premier Guide Miami.