The Exact Diet That Got Renata In The Best Shape At 53 Years (Part 2)

Welcome back to Part 2 of Renata’s incredible weight loss journey! In this instalment, we’re diving into her customised diet and supplement regimen that played a pivotal role in her success.

Renata’s prometabolic, calorie cycling diet was designed specifically for her based on her goals, a short questionnaire and basal body temperatures which helped me assess her metabolic rate. I tracked her progress weekly and tweaked her diet plan as needed based on her progress stats. We also had biweekly checkin calls.

Calorie cycling (CC) is a strategic weight loss approach that alternates between higher and lower calorie days to maintain a higher resting metabolic rate (RMR) and prevent cravings. A study by Shahid Beheshty University found that CC led to 2.5x more fat loss, increased satiety, better diet compliance, and preserved lean muscle and a high RMR, with no drop in metabolic rate during or post diet, or weight rebound after the weight loss period. Additionally, CC prevents plateaus and reduces the harmful effects of cortisol, the stress hormone associated with weight gain. By cycling calories, individuals can burn more calories and achieve sustained weight loss without metabolic damage or muscle loss.

Renata’s higher calorie days were scheduled on Saturday so she can enjoy her weekends and on her two weight training days to provide her body with the extra fuel necessary to support muscle growth, repair and recovery and eliminate cravings. It still blows my mind WHY on earth would anyone weight train on low calories? It’s counterproductive, and by doing so not only breaks down muscle but also leads to increased inflammation and stress hormones, resulting in bloating, fluid retention, fat storage, and intense sugar cravings. Ultimately, this cycle leads to weight regain, negating any progress achieved.

Renata’s passion for cooking ensured that meal prepping and enjoying home-cooked meals were always a pleasure. In fact, her creative flair led her to create numerous new diet recipes that have since become staples at BodyIQ (which I’ll share in Part 4). Conversely, neglecting home-cooked meals is a leading cause of weight gain. It’s how we forfeit control over our dietary choices, diminish the quality of our food intake, increase calorie consumption, and ultimately derail our health. This is largely due to the prevalent use of toxic polyunsaturated (PUFA) oils in external food preparation.

*Below is a collection of Renata’s gorgeous BodyIQ compliant meals she made throughout the program: breakfasts, lunches/dinners and mouth-watering desserts.

Renata’s Higher Calorie Diet Plan (Saturday & Tuesday):

1. Breakfast: Eggs, traditional white sourdough bread, low fat cheese, two-hour-cooked mushrooms for hormonal and gut health and a milky cappuccino with raw honey.
2. Lunch: Lean OR gelatinous protein OR liver, white basmati rice, vegetables OR salad, coconut oil with a side of Nudie OJ mixed with collagen.
3. Afternoon Snack: Either adrenal cocktail with Nudie pulp-free orange juice, light milk, collagen and sea salt OR milky hot chocolate with honey and collagen.
4. Dinner: Lean OR gelatinous protein OR liver, white potato OR sweet potato, vegetables OR salad, coconut oil with a side of Nudie OJ mixed with collagen.
5. Dessert: Haagen Dazs ice-cream OR Yo-Chi frozen yoghurt OR one of her own homemade creations.
6. Notes: Additionally, on Saturdays, Renata had the freedom to indulge in an off-plan clean cheat meal, whether it be Betty’s Bunless Burger or homemade, with a few cheeky wines and a prometabolic dessert of choice such as pavlova, Noshu real Coca-Cola homemade brownies with Lindt chocolate or Noshu home baked cookie and ice-cream sandwiches.

Renata’s Lower Calorie Diet Plan (5-days per week):

1. Upon Waking: Hot cup of Nutra Organics OR homemade bone broth with Ancient Lakes essential electrolytes, gelatin and fresh lemon juice.
2. Breakfast she could choose from Eggs OR Smoothie which contained: Greek yoghurt, light milk, collagen, casein protein, GutRight, berries, MCT oil, coconut water and BCAAs OR eggs, tropical fruit and protein coffee with light milk.
3. Lunch: Lean protein, ‘fruit’ vegetables to eliminate bloating and gas, tropical fruit and coconut oil. Sweet potato was sometimes used instead of tropical fruit depending on progress.
4. Afternoon Snack: Dr Ray Peat’s hormone-balancing, liver-detoxing and metabolism-supporting carrot salad dressed with apple cider vinegar, coconut oil and sea salt, topped with reduced-fat cottage cheese.
5. Dinner: Lean protein, ‘fruit’ vegetables to eliminate bloating and gas, tropical fruit and coconut oil.
6. Dessert: Either yoghurt enriched with collagen, casein and berries OR adrenal cocktail with Nudie pulp-free orange juice, light milk, collagen and sea salt, when stress was higher to nourish the adrenals.
7. Notes & Supplements: 3 x coffees with a splash of light milk or piccolos, and less than 1L of water per day charged with Ancient Lakes essential electrolytes. Supplements: Vitamin E for PUFA detoxification, niacinamide, gelatin and collagen, GutRight and casein protein powder.

Renata saw instant results within the first week of starting with BodyIQ, and it wasn’t just about weight loss. “I’m sleeping, sexing, indulging in foods I love like dairy and tropical fruit, and not killing myself in the gym 5-6x per week like I used to. My skin is glowing, eye bags are history, and I’ve not been bloated or gassing the house down since starting. I no longer look puffy, inflamed and full of fluid retention. Winning!” Renata, 53 years young.

You see, whether your goal is weight loss, weight maintenance, or muscle growth, diet is paramount. Without a tailored nutrition plan, designed for your specific body goals, you will struggle to reach your desired outcome. This is why BodyIQ’s sole focus is on nutrition and to educate each client how to fuel their bodies, master meal prep and nourish every cell – it will set you up for success long after you’ve lost weight. Most importantly, food has the power to heal your metabolism and as Dr. Ray Peat says, “A higher metabolic rate, not exercise makes people naturally thin”.

If you don’t already know, NUTRITION IS KEY TO METABOLISM. Metabolism refers to all the biochemical reactions that take place within the cells of the human body. These reactions are crucial for maintaining cell function and, more important, sustaining the body’s living state. The faster your resting metabolism, the more food you can eat without gaining weight and the healthier you will be.

And a prometabolic diet accomplishes just that; it literally helps give your metabolism a makeover at any age, so we can all stop blaming age and genetics for weight gain. But optimising your metabolism isn’t just about weight loss – optimal metabolic health truly is the cornerstone of optimal well-being.

By nurturing your metabolism, you unlock a myriad of benefits. A higher metabolic rate alleviates numerous bothersome symptoms such as reflux, brain fog, fatigue, restless sleep, low libido, bloating, gas, constipation, digestive issues, fluid retention, and poor hair, nail, and skin health, among others. The benefits are extensive. Moreover, a well-functioning metabolism facilitates weight loss effortlessly, eliminating the need for strenuous cardio or weight training, which are typically associated with muscle building in a calorie surplus, not a deficit. So, prioritise your metabolism, and it will reward you abundantly with vitality and wellness.

What you eat and how you eat it is the basis of healing. Everyone needs all three macronutrients – fats, carbs, and protein – to promote good health and especially, to help heal a broken metabolism, to balance hormones and to efficiently lose weight permanently. And the byproduct of becoming a healthier version of yourself, is fat loss.

On a side note, what I removed from Renata’s diet was as significant as what I included. All complex carbs, brown carbs, gluten and PUFA sources such as nuts, seeds, fake milk, nut butters, fish oil, avocado and salmon were completely eliminated. Complex carbs and PUFAs, especially when consumed together, are the main contributors to ‘diabesity’ – a modern epidemic diagnosis for someone who has the coexistence of both diabetes and obesity.

Stay tuned for Part 3: Renata’s Spot-Reducing Training Program, which melted stubborn fat off her hips and thighs, and Part 4: Renata’s Favourite BodyIQ Recipes, which helped her achieve her body goals and made the journey fun and enjoyable.

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Article by Kinga Fourie
Certified Nutritionist, BodyIQ Founder & IFBB Figure Champion