Chris Pratt diet: Phil Goglia vs. Daniel Fast, which one is more effective?

chris pratt diet

The Guardians of the Galaxy star didn’t always have a buff and muscular physique.

Before Chris Pratt became the sassy Peter Quill, he was once the chubby star who played Andy Dwyer in the comedy “Parks and Recreation”. He used to weigh around 300 pounds and was hardly the image of a Hollywood leading man.

Then out of nowhere, he surprised everyone with his leaner body and ripped abs. People were both amazed and confused – seriously, what just happened?

Here are Chris Pratt’s body stats according to Born to Workout:

Height:       6’2”
Chest:        46”
Biceps:      16”
Waist:        35”
Weight:      223 lbs

So how did he go from being an adorable, chubby actor to a bonafide heartthrob?

Guardians of the Galaxy diet by Dr. Phil Goglia

To lose his Any Dwyer weight, Chris Pratt used a diet plan created by nutritionist Phil Goglia, founder of Performance Fitness Concepts. Goglia has also overseen the diets of actors like Chris Pratt, Chris Hemsworth, Chris Evans, Alexander Skarsgard, and Ryan Gosling, making him one of the most elite performance nutrition and rejuvenating health and wellness doctors.

Describing his first meeting with Pratt, he said:

“He had this great comedy career on track at his current weight, but I think he started to see what that kind of body would do to him over the next 15 years. As soon as he realized what might be at stake, he went into warrior mode.”

Goglia’s approach is customized. He states that the popular “diet” programs you see on the Internet don’t work and in fact, does more harm than good!

The truth according to him, is that metabolism differs from one person to another. Most of the fad diets fail because they have a one-size-fits-all solution for everybody.

According to Dr. Goglia, there are 4 basic components that help in maintaining healthy weight loss and they are the following:

Eat Smart – You should eat whole foods such as sweet potatoes, corn, oatmeal, and yams.

Avoid Dairy – Dairy leads to excess weight gain.

Snack Healthy – Instead of munching on junk foods, eat almonds, fruit, or a tablespoon of peanut butter or almond butter instead.

Plan – Utilize planning as much as possible because it will help you avoid eating unhealthy foods. To do this, you can pre-cook your meals and place them into containers ahead of time.

Lastly, water is very important in this diet and you should drink 1/2 oz to 1 oz of water per each lb you weigh daily.

chris pratt diet staple

Staples of Chris Pratt’s diet for The Guardians of the Galaxy:


whole eggs
chicken breast


broccoli, spinach, and other green vegetables
sweet potatoes
brown rice
steel-cut oatmeal


grass fed butter
coconut oil

Foods to Avoid:

Refined sugar
Foods that have multi-ingredients
Diet foods that suggest low or no fat and/or low or no sugar
Sports drink
Plumped poultry
Meat glue
Dried Fruit

Under Dr. Goglia, Chris Pratt was given a somewhat lenient Paleo diet – he had to give up most carbs but was still allowed to have oats and rice. The nutritionist shared the diet advice he gave Chris in his book, Turn Up The Heat.

Chris Pratt said:

“I actually lost weight by eating more food, but eating the right food, eating healthy foods, and so when I was done with the movie my body hadn’t been in starvation mode.”

See the difference?

With regards to his weight, he stated in an interview that:

“The first 20 pounds was sympathy weight because my wife was pregnant, I was gaining weight as she was gaining weight… The other 35 pounds I did just by declaring that I was going to do it. And then my rule of thumb became: If it’s there, eat it. And then I would order two entrees at every meal. I would always have dessert, and i would drink the darkest beer on the menu.”

But with his weight loss also came a change of his mindset as he stated:

“‘Boy, I’d love to eat this hamburger right now,’ I’m considering a little further into the future. I’m thinking, ‘I eat that hamburger and that’s 1200 calories, and I’m gonna work out tomorrow and burn 800 calories. I may as well eat a salad here, still do that workout, and then I’m actually making progress.”

Fast forward 2019…

Chris Pratt diet: Bible-inspired Daniel Fast

Back in January 2019, the internet became abuzz again after Chris Pratt posted an Instagram story about adopting the “Daniel Fast” as his latest diet.

“Hi, Chris Pratt here. Day Three of the Daniel Fast, check it out,” a sweaty Pratt said.

He described it as a diet plan consisting of 21 days of prayer and fasting, inspired by the prophet Daniel of the Old Testament in the Bible.

Basically, it’s considered as a partial fast which means it restricts a person from certain food and drinks categories. In Daniel Diet, only vegetables and other healthy whole foods are eaten –  absolutely no animal sources of protein.

And because it is from the Bible, it only includes clean foods as described in Leviticus 11.

chris pratt diet daniel fast

Staples of Chris Pratt’s diet for Daniel Fast:


Water only — it must be purified/filtered; spring or distilled water is best
Homemade almond milk, coconut water, coconut kefir, and vegetable juice
Vegetables (should form the basis of the diet)

Fresh or cooked

May be frozen and cooked but not canned
Fruits (consume in moderation 1–3 servings daily)

Fresh and cooked

Ideally low glycemic index fruits like stone fruits, apples, berries, cherries, and citrus fruits
Maybe dried but should not contains sulfites, added oils or sweeteners
May be frozen but not canned

Whole grains (consume in moderation and ideally sprouted)

Brown rice, oats quinoa, millet, amaranth, buckwheat, barley cooked in water

Beans & Legumes (consume in moderation)

Dried and cooked in water
May be consumed from a can as long as no salt or other additives are contained and the only ingredients are beans and water

Nuts & Seeds (sprouted are best)

Raw, sprouted or dry roasted with no salt added

Foods to Avoid:

In Daniel Fast, you can eat any food if the food follows the biblical standards of “clean”. Just to be sure, here is a list of what you need to refrain from eating:

Iodized salt
Dairy products
Bread, pasta, flour, crackers (unless made from sprouted ancient grains)
Cookies and other baked goods
Energy drinks

The Importance of Water

Just like Dr. Phil Goglia, it is advised to drink enough water to help keep your metabolism up, make you feel fuller and keep your weight in check.

What the Experts Say:

Chris Pratt Diet: Daniel Fast

Chris Pratt’s second diet is found to have great benefits other than weight loss. According to this study, the diet was found to have lower risk factors for metabolic and cardiovascular disease, such as high blood pressure and cholesterol, and improved biomarkers for chronic disease formation.

However, Liz Weinandy, a dietician at the Ohio State University Wexner Medical Center, states that the diet is unhealthy. She said in an interview with Men’s Health:

“It’s really not a good idea to do. People need to get back to balance and moderation. Anything that is ongoing and looks like it’s extreme usually is.”

Although Weinandy is a proponent of intermittent fasting, she’s concerned about the lengthy duration of the Daniel Fast which could lead to dangerous deficiencies such as hyponatremia.

Chris Pratt Diet: Dr. Phil Goglia

Dr. Phil Goglia is already an expert nutritionist. In fact, if there’s somebody who knows a lot about nutrition and metabolism, it’s him.

He is one of the most sought-after in his field of work, being hired by none other than Marvel Studios as well as the Kardashians.

His long list of clients includes Jai Courtney, Chris Hemsworth, Chris Evans, Chris Pratt, Sebastian Stan, Kristanna Loken, Emilia Clarke, Clark Gregg, Rufus Sewell, Mickie Rourke, Brie Larson, Sean Combs, Kanye West, and a lot more.

In Conclusion:

To compare the two Chris Pratt diets is like comparing apples to oranges because they’re on the opposite end of the measuring stick.

One is scientifically based while the other is biblically inspired – each of them claiming their advantages over other diets available.

What we can provide you is enough information for you to review each of them. It’s now upon you to choose carefully which one you’ll prefer.

As for me, I will just go back to admiring Star-Lord.

chris pratt diet star-lord





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