Ben Greenfield - REV Diet: 3 Steps to Reboot, Evolve & Vitalize Your Body

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishing
www.PriceWorldPublishing.com

Copyright 2012 by Ben Greenfield

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

eISBN: 9781619841390

Diets are confusing.

Heck, Im a nutritionist, and I get confused sometimes.

Take saturated fat for example.

You can find high amounts of saturated fat in things like animal meats, coconuts or butter. One way to recognize them is that theyre solid at most room temperatures.

And I was taught in my colegiate nutrition courses that this saturated fat stuff was a direct ticket to the emergency room with a heart atack from cardiovascular disease.

But it turns out that recent research has shown that there is absolutely no link between saturated fat and heart disease.

How inconvenient!

Once I discovered that saturated fat is not bad, I had to go back to the drawing board and change all my recommendations to do things like eat only non-fat yogurt, avoid ful fat milk, or choose very lean cuts of meat since that extra fat is not realy dangerous, but also because saturated actualy satiates the appetite and helps you to feel fuler, longer - so you eat less.

And saturated fat is just one example of how mainstream dietary advice is constantly changing.

Which bring me to my point...

Im not a big fan of diets.

Diets are mostly colections of strict nutritional recommendations based on rigid principles that dont rely on ongoing research, and they mostly work because the person on the diet is focusing on watching every bite that goes into their mouth, so they eat less and eat somewhat healthier.

So I personaly dont folow a diet. Instead, I eat real food that is minimaly processed, and I push myself away from the table before I am excessively ful.

But what about all the clients that I advise, who come to me for personal, one-on-one coaching? Dont I write out diets for them? I actualy would prefer to cal the diets meal plans, but I certainly give my clients nutritional recommendations, and since modern day semantics would most easily classify and recognize those nutritional recommendations as diets, Il just go ahead and cal them that.

So how do I plan the diet of somehow who comes to me wanting to look, feel or perform beter?

Typicaly, the first thing I do is clean up the dietary intake by removing packaged and processed foods, and also by reducing total calorie intake. During this time, I recommend that folks not be engaged in an extremely strenuous exercise program, since those type of dietary changes can leave your body feeling a bit low on energy, especialy for the first 10-14 days.

This phase of meal planning is a bit like rebooting a computer and starting over from scratch, so I cal it the Reboot phase.

Next, after 2-6 weeks, wel phase into what is caled the Evolve phase, which is designed to evolve the body from a simple diet (Reboot phase) into a program that introduces more complex foods and food choices. This usualy means that exercise can also evolve to become a bit more complex and difficult.

Finaly, since Im a sports nutritionist and most of my clients desire to eventualy perform in some type of event like a marathon, triathlon, cycling race, open water swim, or other athletic competition, I move them on to a phase in which caloric intake is higher and total carbohydrate intake is slightly higher. This part of the diet is caled the Vitalize phase, because it provides the body with the vital calories, minerals, nutrients, and vitamins that it needs for optimum performance.

So you put these three phases together: Reboot, Evolve, and Vitalize, and you come up with the acronym REV. I put each of these three phases of the meal plan into this guide, and I cal it the REV diet.

The instructions for the REV diet are simple and easy to folow. Simply start with the Reboot phase, folow it for 2-6 weeks, then move on to the Evolve phase. Stay in the Evolve phase until youre ready to start training for some type of event or until you begin exercising with more volume or intensity, and then move into the Vitalize phase.

Every 8-10 weeks, or after youve completed an event, I do recommend that you return to the Reboot phase for 1-2 weeks so that you can clean up the body and engage in the life-extending benefits of lower caloric intake, at least for a little while. And then you can repeat the cycle!

As I mentioned in the beginning of this introduction, dietary recommendations constantly change, so Im regularly researching and reviewing recommendations based on those changes.

So if you want meal plan additions, 24-7 Q&A access, or any other assistance from me on this REV plan (or my lovely wife, who cooks much better than me and invented many of the meals you will find in this plan), simply visit the Ben Greenfield Fitness Inner Circle where you can see more video and written recipes, and get 24-7 access to forums, seminars and other bonus materials. Its $17 a month and in my opinion (since I spend a great deal of time answering questions in the Inner Circle) well worth it.

To Your Health,
Ben Greenfield

The first phase of REV is designed to reboot your body and your gut. What does this mean?

In addition to the recommendations below, you are highly encouraged to use a home GI Panel test kit, to determine if there are any additional digestive issues, intolerances, or alergies that need to be addressed.

If you must get quick nutrition, 3-4 heaping scoops of the Living Fuel SuperBery mixed in 1 cup of 100% unsweetened cranbery juice, coconut milk, almond milk, rice milk or water can be used as a meal replacement for ANY of the meals on this plan.

Finaly, because total calorie intake will be low, an intense exercise program should be saved for Phase 2 of the REV diet (Evolve), and exercise sessions during Reboot phase should consist of morning unfed easy cardio sessions, body weight resistance training, and afternoon or evening low-impact bike rides, swims, walks, or other non-weight bearing forms of activity.

Recommended Reboot time: 2-6 weeks

Spices next time youre at the grocery store, buy these and begin to use them regularly

Turmeric add pinch to any broths, sauces or soups listed below.

Cumin sprinkle on soups, sauces or into salad dressings

Cayenne or Red Pepper - sprinkle on soups, sauces and meats

Cinnamon especialy with breakfast foods, 1-2 teaspoons

Fennel add over salad, on griled meat, or simply pour hot water over the seeds for a licorice flavored beverage (counts as water intake)