Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 11

The differential effects of diet principles provide useful guidelines for programming diets with specific outcomes in mind. Prioritizing the less powerful aspects (such as meal timing and supplements) and taking the powerful principles (such as calorie balance and macronutrient intake) for granted are common mistakes. Someone might eat with exact meal timing and take creatine and whey protein supplements, but if calories and macronutrients vary too much day to day, there simply will not be substantial results. Thousands of people start new fat loss or muscle gain diets every week, and many of them choose diets that are not based on the higher priority diet principles and thus experience minimal results.

Perhaps the most commonly neglected dieting principle is calorie balance. Thousands of people restrict various food types to consume only specific foods–unknowingly prioritizing one of the less important diet principles, food composition. Supplements are the most overemphasized principle. People buy countless bottles of pills and powders and take them religiously, expecting big results. While investing so much time and energy into the minor priorities, many of these well-intentioned dieters do not have the willpower leftover to invest in the big priorities that really matter. In a fat loss phase this can mean eating too much (very healthy) food to create a calorie deficit. In a muscle gain phase this can mean eating exclusively healthy food that is high in fiber and not as appetizing, resulting in a failure to create a calorie surplus for weight gain. Both these failures often occur despite a diet with appropriate food composition, well-planned meal timing, and supplements.

Unfortunately, these mistakes often involve every bit as much effort as a successful diet. Every year, people find their dieting efforts largely wasted on unimpressive results, leading many to assume they are “hard losers,” “hard gainers,” or otherwise personally flawed. The true underlying problem is simply a mismanagement of dieting principles.

By getting to know the diet principle hierarchy, we can ensure that our hard efforts are being spent where they are most effective. As you read about each of the individual diet principles, please keep their hierarchical organization in mind so that when it comes time to program your diet, you can effectively manage the distribution of these factors to meet your goals.