Grab your FREE Fat Loss Mini-Guide here!
Concerned with sports performance and used to counting macros and measuring portions out to the gram? Get our Original RP Diet Templates instead!
Short answer: anyone interested in any amount of reliable, healthy, sustainable weight loss. These templates present a very simple diet: three balanced meals and a snack every day. Unless you're a competitive athlete or highly involved in gym training, you can likely do without a diet that changes based on workouts and calls for 6 precisely-timed meals a day. If you're busy, would like to lose weight and like a good mix of structure and flexibility in your diet, this diet plan is right up your alley.
Our fat loss diet templates are designed for users seriously involved in gym training, and especially for those who have dieted in the past, so are comfortable executing a more complex plan. For that reason, they have 6 meals per day, a workout shake, and specific timing instructions. These diet templates, on the other hand, are designed for users that may or may not work out, and/or those that are relatively new to dieting. Designed to help you lose weight - and improve your health - in a systematic, highly effective and sustainable manner, these are a simplified version of our fat loss templates, which are more geared towards optimizing sport performance. By contrast, these simplified diet templates are designed for dieters of any experience level, including none at all!
This plan gives you three meals and a snack. Each meal consists of your choice of protein source, veggie combination, healthy grain or fruit source, and healthy fat source. You get to choose all of those from a huge list of options, so it's not very exact at all! The purpose of these templates is usability for the majority of us (vs the precision that may be required by competitive athletes).
You can, but you absolutely don't have to. Each meal's ingredients come with the amount of protein, carbs, and fats to use, so if you like to be precise, you can be. But each diet also comes with a sample plate visual that lets you know roughly how much food to put on your plate to get close to the food amounts of the diet. So if you want, you can just make your meals to match the diet's plate graphic and get excellent results like that... zero counting or measuring required!
Other than your normal kitchen ware, just a bathroom scale to weigh yourself is all you'll need. If you'd like to be extra precise, a food scale can work, but it's completely optional. And if you don't cook much, you can do this diet by stocking up on plenty of fruit, veggies, cooked protein (think cold cuts, canned tuna, cooked grilled chicken, tofu, etc) and whole wheat breads and pastas and some nuts or nut butters: easy! You can also find allowable foods at plenty of restaurants... no kitchen required!
No way. You'll just have to reduce them. Every day of the diet lets you have a small snack of ANYTHING you want, so that can be the time you have a bit of your favorites. It's not going to be much when the later phases of the diet kick in, but hey, it's a diet for a reason!
The diet templates are a “do it yourself” program with zero one-on-one interaction with our RP coaches. For this reason, the templates are not for those with diabetes, thyroid conditions, a history of diagnosed eating disorders or any other metabolic or digestive tract related diseases (including gastric bypass surgery) or women who are pregnant or breastfeeding. Such special conditions require direct consultation with a medical professional. Note that our Registered Dietitian coaches can help with some of these special medical conditions on a case by case basis.
These templates come with a post-loss 'New Base" diet that will let you eat healthy while maintaining your lost weight. You can go off plan here and there and be just fine, and if your weight starts floating up a bit from too much junk food, you can tighten up your adherence to the New Base diet and lose the weight ASAP, keeping you at the weight you got down to at the end of the weight loss diet. Easy!
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If you're on iPhone, Download it here!
If you're on Android, Download it here!
Ideal for dieting on the go, the RP Diet App is your personal diet coach in your pocket, for only $15 a month! Just tell it a bit about yourself: your body type, schedule, favorite foods and how much weight you'd like to lose (or muscle you'd like to gain) and by when. It will then generate a personalized meal for every day of the week that will ensure you'll reach your goal in time! From there, it will remind you to eat your meals on time, and weigh yourself a couple of times a week, using your weight inputs to auto-tune your macros to keep you on track. Designed by Sport Nutrition PhDs, elite data scientists and developers with deep knowledge of RP products (who are themselves users), we believe the RP Diet App is the future of scientific dieting. But don't take our word for it: download for iPhone or Android today!
*Please note that, while we believe it to be highly usable and intuitive, this app is currently a more geared towards dieters who are comfortable with some macro nutrient math... though we do plan to roll out a "zero math" version in the months to come!
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