Rocco Dispirito Shares His Thoughts on Training, Holiday Eating & More

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Award-winning chef and best-selling author, Rocco Dispirito, has made it his life’s work to prove that healthy and delicious are not mutually exclusive. To that end, he has appeared on several major televisions shows, including Extreme Weight Loss, The Biggest Loser and Restaurant Divided. And Rocco has created an innovative fresh food delivery service sought after by celebrities, fans and foodies alike. Here, Rocco talks about how he stays active and healthy.

How do you approach healthy eating, weight loss and fitness?

“Eating healthy, delicious, nutritious and flavorful foods is key to any weight loss. I am on my diet too! If you don’t love what you’re eating and feel restricted as so many do on a diet, you’re not going to stick with it. My approach to cooking for weight loss is all about diet without deprivation. Combine that with 30 minutes of physical exercise and 10,000 steps or more a day, you’re bound to see results.”

Why is a healthy lifestyle so important to you?

“As a chef, I’m always surrounded by some of the most delicious food in the world. About 10 years ago, I started to see the effects of over-indulging in food begin to take a toll on my health. I had a real wake up call when my doctor told me about all the health consequences I was bound to face if I kept this lifestyle upI decided right then to change my perspective on food and have since dedicated the last 10 years of my life to proving the healthy and delicious are not mutually exclusive. I’ve since lost 41 pounds, kept it off, and competed in the Ironman 70.3 World Championship triathlon. I endured six hours of pure pain and I loved every bit of it!”

Are you in to food logging? Do you believe logging your food helps you get healthy?

“It’s so easy to eat mindlessly, grab handfuls of junk and just let the calories pile up. When you keep a running diary of the foods you’ve eaten in a day, you’re extra conscious of what you eat. No one wants to report that they ate a box of donuts in one sitting in front of the TV. Tracking your food intake is just another level of accountability.”

How do you personally use Fitbit, either in your own life or for your clients?

“Before I start working with each of my clients, I always recommend that they get a Fitbit tracker. It’s an essential tool in my weight loss coaching. It helps my clients be more active and they feel proud when they can share the amazing goals they’ve hit. I’ve seen firsthand how tracking their fitness has contributed to their weight loss successes.”

“As for me, I wear a Fitbit every day and there is rarely a day where you’ll see me without mine. I’m constantly traveling all over the country that it’s sometimes hard even for me to keep track of my own health. However, it helps me be aware how active I’ve been on any given day and is a subtle reminder to keep up healthy habits.”

What are your clients’ favorite recipes?

“My clients love the RD’s Big Burger with all the fixins, my high-protein smoothie (I recently introduced a pumpkin flavor), and my chocolate-strawberry quick fill bars for a healthy on-the-go snack.”

Is heart rate important to you?

“Heart rate is important to know when you’re in the fat-burning zone. This is when you’re going to see the most results for your efforts, especially on a ketogenic diet.”

How many steps do you take when cooking your favorite meal?

“My next book is all about this! You can burn an extraordinary amount of calories when you’re cooking, sometimes even more than the recipe contains.”


For more healthy tips and recipes from Rocco DiSpirito, head over to You can try his fresh food delivery service, over at Pound A Day Diet.

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