Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 5

Foreword by Rich Froning

A Note From the Authors

PART I NUTRITION PRINCIPLES AND PRIORITIES

Chapter 1The Diet Priorities

Avoiding Pitfalls and Using the Diet Principles to Your Advantage

Key Definitions and Concepts

Chapter 2Calorie Balance

Calories

Calories and Performance

Calories and Body Composition

Calorie Demand Factors

Chapter 3Macronutrients

Calorie Content of Macronutrients

Protein

Carbohydrates

Fats

Hierarchy of Macronutrients

Chapter 4Nutrient Timing

Nutrient Timing Effects

Structuring Meals Around Physical Activity

A Note on Practical Application

Chapter 5Food Composition

Protein Composition

Carbohydrate Composition

Fat Composition

The Micronutrients

How Food Composition Fits Into the Diet Priorities

Chapter 6Supplements and Hydration

Hydration

Supplements

Chapter 7Diet Adherence

Choosing Diet Phase Timing

Individual Tolerances

A Six-Construct Model of Adherence

Practical Recommendations for Adherence Success

Chapter 8Hunger Management

Fat-Loss Diets—The Hunger Problem

Hunger Management Strategies

Muscle-Gain Diets—The Food Aversion Problem

Hunger Promotion Strategies

Practical Application

PART IIPRACTICAL APPLICATION OF THE DIET PRINCIPLES

Chapter 9Nutritional Periodization

Weight-Loss Recommendations

Weight-Gain Recommendations

Weight Maintenance Recommendations

Nutritional Periodization

Chapter 10 Designing Your Diet

Calculating Calories

Calculating Macros

Determining Meal Content and Timing

Food Composition Choices

Adding Supplements

Chapter 11 Tracking Your Weight and Adjusting Your Diet

Tracking Bodyweight

Adjusting the Diet

Transitioning From One Diet Phase to Another

Chapter 12 Monitoring Body Composition Changes

Normative Standards in Body Composition

Primary Body Composition Assessment Methods

Using Body Composition Assessment in Practice

PART III SPECIAL TOPICS

Chapter 13 Special Diet Considerations

Training Twice a Day

Other Special Timing Considerations

Vegan Diets

Female-Specific Nutrition

Youth Nutrition Considerations

Dieting With Select Health Issues

Chapter 14 Competition Day Nutrition

Endurance Sport Competition

Strength, Power, and Combat Sport Competition

Chapter 15 Gut Health

Effects of the Microbiome on Appetite and Metabolism

Effects of Diet on the Microbiome

Effects of the Microbiome on Performance

Chapter 16 Alcohol, Body Composition, and Performance

Detriments of Alcohol Consumption

Chapter 17 Fads and Fallacies

Recent Trends

Persistent or Recurring Trends

Dieting Styles and Strategies

Supplement Fads

Bibliography

About the Authors