30 Seconds SummaryStay Fit, Have Fun: A Guide to Guilt-Free Eating Over the Holidays
- Renaissance Periodization provides three approaches to eating over the holiday season: No Deviation, Controlled Deviation, and Enjoying Maintenance.
- The No Deviation approach involves strict adherence to your diet, recommended if you have a competition post-holidays.
- Controlled Deviation allows enjoying some holiday foods but may lead to increased cravings and temptations.
- Enjoying Maintenance, recommended for most, allows indulging in holiday meals while maintaining or slightly increasing body mass.
- To successfully practice Enjoying Maintenance: do not skip or reduce holiday meal portions, adjust your regular meals to be lower in carbs and fats, and maintain a strong training regimen.
- Understand that water weight gains are temporary and significant weight gain requires intensive caloric surplus unlikely to be achieved with a few holiday meals.
- Post-holiday periods can be used to adjust diets if slight weight gains occur.
- RP also offers personal coaching and a cookbook with macro-friendly recipes for sustainable holiday indulgence.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
