The Renaissance Diet 2.0: Your Scientific Guide to Fat Loss, Muscle Gain, and Performance
Adams Parker
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Renaissance Periodization Diet is not a fad. Instead, this hands-on guide presents a sports nutrition approach to eating for fat loss, muscle gain, and enhanced sport performance by incorporating current, comprehensive evidence which sets it apart from all the misinformation on nutrition available today.
Beginning with a discussion on which parts of a diet determine results, the book delves into calorie intake, food quality, meal spacing and timing, and supplement use, rank-ordering them based on their relative contributions to diet so that readers can remain focused and avoid getting needlessly caught up in the minute details. Next the book further explores why and how calories matter; how much protein is enough; whether snacking is a good idea or if intermittent fasting is better. Each of these questions and more are answered, giving the reader the foundational knowledge to understand diet structure.
Finally, readers will learn how to design their individual diets. They will be given step-by-step guidelines on how to modify their diets as their bodies adapt. Additional information about hunger management, diet psychology, long-term diet planning is provided - all to achieve the best results.
Also included are special diet considerations for a vegan diet, training multiple times a day, competition day, endurance sports, and women at different life stages, as well as information on the most pervasive diet myths and why they are wrong.
By using the knowledge and tools in this book, the reader is guaranteed to achieve any fat loss, muscle gain, or performance goal.
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The One Diet Book for ANYONE. This material is very thorough and extremely useful for learning about what makes up a SUCCESSFUL diet. Dieting comes in many different forms and everyone is different. Luckily, the folks at Renaissance Periodization have given a perfect framework in this book so that ANYONE can achieve their goals of losing fat, gaining muscle, and achieving optimal performance. This book IS NOT a book of hacks/secrets/fads to instant results. That doesn’t exist. If that’s what you’re looking for, you’re in for a disappointing journey. This book IS a science based guide that anyone can learn from to refocus their energy on the diet priorities and build a lasting and healthy relationship with food.The text has a huge number of references to back up the beliefs stated within. Not only does this book lay out the scientific principles of nutritional success, it also debunks many of the myths associated with current fads, “healthy eating”, and nonsense that people have become too focused on. The greatest part about the authors is that they never let their ego or opinions get in the way of good science. If there is significant research with data unanimously pointing toward a certain conclusion, they will tell you. If there are studies with differing results or not enough data to show correlation AND causation, they will tell you. They aren’t afraid to tell you when there isn’t enough science to support a specific topic and this is important because it prevents misinformation or arbitrary rules in the nutrition and training world.It is all to common to find fitness influencers online trying to sell you on some “long forgotten secret” to dieting or “the ONE food for success that ‘the industry’ doesn’t want you to know”. This book is far from that. This text shows that there really aren’t any “secrets”. The dieting principles in this book aren’t fancy and they aren’t going to give you “instant” results. In fact, this kind of dieting is quite boring when compared to many of the current fads at the time of the publication of this book. The difference is that this kind of dieting has enough scientific studies to conclusively show what will work for anyone.It should be noted that the book is printed in black and white and since I was already familiar with their ebook, I was surprised that the graphics in this book weren’t all in color as well. This isn’t a big problem though and the print quality is still very good. The outer cover of this book has a matte/velvet type of texture that feels great. I expect that I will probably refer to this book for the rest of my life. It’s THAT good!TL;DR There is certainly enough scientific data on dieting and performance nutrition that can unanimously point to what definitely does work, definitely doesn’t work, and may/may not work. This book consolidates these principles so that people can be efficient with their nutrition and build lifelong habits. Start focusing on the things that objectively work and stop listening to all of the noise surrounding the nutrition industry.
Blah. This book basically says, “Oh hey, everything you’ve read about a balanced diet, getting protein throughout the day, and sleep with being in a deficit to lose fat and being in a surplus to gain muscle. Yea, that’s all true”It only didn’t get a lower rating because it is obviously well-researched and incredibly thorough which honestly most people need to read.
The best “diet” book you will ever read. This book was a real eye opening experience for me. I’ve read a million diet books and this is something so much more. It really corrected so many beliefs I had about dieting. This book is based on science and research. Not some Instagram influencer trying to scam you out of money. Some of the things I learnedArtificial sweeteners aren’t as bad for you as we thought.When trying to lose weight you should do a 12 week weight loss cycle. After that take a break and do a “maintenance phase”. After that start a new 12 week cycle. This maintenance phase will reduce dieter fatigue and increase your chances of compliance.If you want to lose weight you need to be in a calorie deficit. That’s it. While this is nothing new the book directly says…….if your not losing weight over a period of time you are not in a calorie deficit. If the scale isn’t moving you aren’t converting muscle to fat etc. You simply are eating to muchThe book is backed by many published studies. One thing I loved is that it never felt like a shameless plug machine for there other products. That have an app and other products but its never plugged in the book. This book felt like an honest, heavily researched publication to help you lose weight. I highly recommend
For the non athlete this is 80% of the road map! updated. Followed the weight loss regime and when I bought this book 9.15.2020 I was 208 lbs, today only 5 months later I am 185 lbs and 23.8 BMI. For exercise I walk the dog 2xday 30 min each, Saturdays I do 10 mile cycle, Sunday 3 mi run and Tuesday 35 min kettlebells/yoga. I first only read ch1,3 and 10. With the help of my calculator I got my macros and calories set. I eat 3 meals and 2 snacks almost every day and have seen consistent reduction of 1 lb per week. I feel great and this is a regime I follow easily. I am 55 and feel as good as when I was 30! If you want a renaissance in your health get this book and implement the principles. For the non athlete this is 80% of the road map to better health! The other 20% is your own determination!8/8/2021 – hit my goal weight last week of 175lbs. I feel better than good! Your turn to take action!
BEST book on nutrition. Easy to ready without compromising scientific nuances. I don’t often leave book reviews but wanted to leave one for this book. This is seriously one of the greatest books on sports nutrition. I am a strength and conditioning specialist and often have my nose in content to improve my knowledge on nutrition, exercise physiology, etc etc. There is a vast amount of content and nuance that exists in this realm and the Renaissance Diet 2.0 does a brilliant job at addressing them! The book provides a wealth of knowledge from macros, nutrient timing (pre, intra, and post exercise nutrition), cutting and bulking, debunking, and so much more! It is very affordable too. That said, If you are interested in expanding your knowledge more with objective science based insight that is simple to read (another plus) I would definitely go ahead and put this little guy in your shopping cart! Buy a highlighter too 🙂