In this article, we explore the key takeaways from Chapter 10 of the Renaissance Diet book, which focuses on designing your own diet. Readers can expect to learn how to set their calories, macros, meal timing, and more. Additionally, we discuss the importance of convenience and adherence, as well as the options for seeking professional help in diet design.

Creating Your Diet Plan

Designing a personalized diet involves several critical steps:

• Setting calories: Determine the number of calories you need based on tables and equations.
• Setting macros: Adjust your macronutrients according to your needs. For a detailed discussion on macros, refer to Chapter 3 of the Renaissance Diet book.
• Meal timing: Find a balance between optimal meal timing and convenience. Adherence is crucial, so prioritize convenience over perfection.
• Healthy ingredients: Identify readily available and accessible ingredients for your diet. Have replacement options for situations when you cannot cook at home.
• Supplements: Consider incorporating supplements like creatine and whey protein, depending on your personal preferences and budget.
• Hydration habits: Develop good hydration habits by drinking 12-24 ounces of fluid with each meal and additional fluid as needed.

Seeking Professional Help

If designing your diet feels overwhelming or time-consuming, consider seeking professional help. Options include:

• Diet coaching: Hire a diet coach from a reputable company like Renaissance Periodization or other evidence-based practitioners.
• Digital products: Utilize templates, apps, and other digital tools to help design your diet and track your progress.
• Meal delivery services: Consider using a meal delivery service that provides pre-made meals according to your dietary needs.

Conclusion

In summary, designing your own diet requires setting appropriate calories, macros, meal timing, and incorporating healthy ingredients, supplements, and hydration habits. While it may seem overwhelming, help is available through diet coaching, digital products, and meal delivery services. Ultimately, find the approach that works best for you and prioritize adherence to achieve your desired results.