I wrote a blog recently about my fat loss exploits as I got ready for my Charity boxing match. As regular readers of my blog will know, I’m not afraid to experiment on myself and will often try training and nutrition plans on myself.
Recently I have decided to invest in researching some of the best plans out there for those of you interested in serious physique transformation and sports performance gains. Last week was No Nonsense Muscle Building by Vince Del Monte. This week I’m reviewing Jason Ferruggia’s ‘The Renegade Diet.’
Since this review is all about a nutrition plan I thought it would be important to set the scene with a blog on some of the key topics. At the bottom of the blog you can see my review of The Renegade Diet.
I should say that as far as nutrition goes, I am not a dietitian or nutritionist- I consider myself to have an advanced understanding of the basics. This is what I wish for all my athletes to have too. Nutrition- just like fitness- shouldn’t be complicated if people follow the basics but it can get confusing.
Perhaps the biggest thing that can be confusing is the debate about the best way to lose fat. I was always told that if you want to lose fat you just need to create a calorie deficit- eat less calories than you normally do and you will lose fat. It doesn’t matter what foods you eat or when you eat. But more recent thinking challenges this. And if you understand this basic principle you will be ahead of most people in the fat loss queue.
Nutrition Basics: A Calorie is Not a Calorie
What is a Calorie
Calories are simply a unit of energy, but they are a great mystery to many. They are not the enemy dieters often think they are. We need calories from food and drink to run our bodies the same way a car needs energy from gasoline and your refrigerator needs electric energy to keep your food cold.
A kilocalorie (kcal, often pronounced kay-cal) is the amount of heat required to raise the temperature of 1000 ml of water by 1˚C. A kilocalorie is 1000 calories.
1 gram of Carbohydrate = 4 kilocalories
1 gram of Protein = 4 kilocalories
1 gram of Fat = 9 kilocalories
The argument for A Calorie is a Calorie
Your body weight reflects your energy balance. If you consume more calories than your body uses, you will gain weight. Likewise, you will lose weight if you consume fewer calories. Body weight is not, however, an indicator of nutrient adequacy or the nutritional quality of the diet.
Weight management is a simple game of maths, these folks argue. To maintain your current weight, you need to consume the same number of calories your body burns each day.
To lose a pound, you need to create a caloric deficit of approximately 3,500 calories.
Whether you create that deficit by eating less fat, less carbohydrate, less protein or a little less of everything is immaterial.
Now for a new way of thinking
For those of us who are willing to think beyond the calorie, a greater understanding of the effect of food on the body can enable us to lose weight without putting ourselves through grueling calorie-controlled diets.
As far as my ‘principles’ go, they are based on the work of Charles Poliquin, John Beradi and Mike Rousell. They all recommend sound principles that take into account nutrient timing and nutrient type– rather than just focusing on calorie amount per se.
The Type of food is important- nutrient type
In reality, the way that different types of food influence the chemical reactions within our body has a huge impact on how many of the calories your consume will ultimately be converted into fat.
Let’s start with protein. Its primary function is to make your body fit and strong. Protein is not a good source of energy — it has to go through a process of synthesis to be turned into glucose, while the rest is lost in the urine. Furthermore, a higher percentage of calories are lost during the digestion of protein when compared to fat and carbohydrates. On a theoretical level, this effectively means that eating 100 grams of protein will make you no fatter than eating 80 grams of carbohydrates.
Proteins (and fats for that matter) have a greater effect on your satiety meaning they make you feel fuller for longer.
The trouble will carbs especially the processed forms is that they are easily ingested and they spike your blood glucose levels- which has the opposite effect to protein. It makes you feel hungry again. But what’s worse is that in the presence of high glucose levels the body will use insulin to convert the excess glucose into fat.
For a great review of the topic on how to improve your insulin sensitivity read Nine Things that Improve Insulin Sensitivity.
But before I sound like I am joining the army of people who say you need to eliminate all carbs except vegetables it is important to know your target audience- if you are an athlete training hard and often they will have greater energy needs ahead of high intensity sessions and starchy carbs are the best form of energy for this- and they may be having in excess of 300g carbs per day on hard training days, and half that on easier training days.
But for your general fat loss client who has more than 15% body fat will need to have only 50-100g per day most days and a maximum of 100g per day.
Scientific Evidence Against Calories In, Calories Out
Here’s a question for you- would someone eating the exact same amount of calories as another person but with a far greater consumption of carbohydrates experience the same amount of weight loss?
Answer: probably not- it seems the key to weight loss is a diet low in carbs.
A number of recent studies have concluded that a diet low in carbohydrates can result in greater fat loss when compared to alternative (yet calorically comparable) diets.
In 2003, a study conducted by Green et al. at Harvard University observed participants over twelve weeks as they followed one of three diet regimes:
- A low fat diet
- A low carbohydrate diet with the same amount of calories
- A low carbohydrate diet with 300 more calories per day
The first group lost 17lbs on average, the second group lost 23lbs and the third group lost 20lbs. Greene concluded that, “There does indeed seem to be something about a low-carb diet that says you can eat more calories and lose a similar amount of weight”.
In fact, the study proved the calories in, calories out argument wrong in two separate ways. Firstly, diets with identical calorie amounts resulted in drastically different outcomes. Secondly, the third diet’s total excess of 25,200 calories compared to the other two diets should have resulted in a net weight gain of 7.2lbs, as opposed to a loss of 3lbs (compared to the first diet) or a gain of just 3lbs (compared to the second diet).
In 2004, a study conducted by Yancy et al. for the Annals of Internal Medicine concluded as follows:
Compared with a low-fat diet, a low-carbohydrate diet program had better participant retention and greater weight loss.
So what you eat (rather than simply how much you eat) can not only affect your weight, it can also affect the likelihood of you sticking to a particular eating regime.
When you eat is important- nutrient timing
I have known the rules for years but chosen to break them. But for many people who are training recreationally for general fitness and health these rules are not widely known or applied correctly.
The basic rule is eat complex carbohydrates when your body is more sensitive to insulin.
- After a workout (can be a post workout snack and 1-2 post workout meals)
At this time you can have a portion of complex starchy carbohydrate (such as oats, potatoes, cereals, pasta etc) and/or a simple sugar. Usually any sugar would come in the post workout snack (such as a shake, sports drink or piece of fruit etc). The starches would usually come in the meal after the workout. Where athletes are looking to maintain lean mass they will usually have a single meal containing starches. Where they are looking to increase lean mass they will have the two post workout meals containing starches.
The rest of the time your carbohydrate intake should come from green leafy vegetables primarily and fruit in moderation.
Training day: 300g carbohydrate
So on a training day you would probably expect your meals with starches to be around 60-80g carbohydrates per meal and a total amount of carbohydrates to be around 250-300g per day.
Non training day: 180g carbohydrate
Because you would only have 60-80g at breakfast you can expect to eat less starches on this day
Renegade Diet Review: Intermittent Fasting
The Renegade Diet takes the concept of nutrition timing to a whole new level- and introduces a concept know as ‘Intermittent fasting.’ So rather than having carbohydrates at breakfast (Rule 1) it seeks to extend the fat burning process for as long as possible by only having carbs in the evening (Rule 2 above). Rather than allowing you breakfast, you skip it completely!
Perhaps surprisingly it is encouraging you to eat your starchy carbs in the evening (when your insulin sensitivity is lowest!!!) But the caveat is that this method of eating works best if you have a workout immediately before the feasting period!
In my opinion this will not work as effectively for professional athletes training multiple times per day with several high intensity sessions planned in the day/week. But for the hard gainer who is typically training once per day in the weight room to bulk up, or the average Joe looking to lose fat this is well worth a look at.
Check out the new REVIEW video I have recorded below of the Number 1 On-line Fat Loss and Muscle Gaining diet plan- The Renegade Diet.
Click ‘PLAY’ Below to Watch My Full Renegade Diet Review!
In summary, I DO RECOMMEND IT. It is a good product that is worth the investment and is actually something that will work. So much so that if you would like to go ahead and purchase a copy then I would like to put together a bonus package, give you a bunch of bonuses and FREE Training that you can download if you purchase using my link on this page.
Purchase your copy of The Renegade Diet and get these FREE BONUSES
Everything in the video below is FREE TODAY if you purchase No Nonsense Muscle Building via the link on this page!
Follow the Steps Below to Claim Your FREE Bonus Pack!
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