insanity diet plan free

 insanity diet plan free

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Today we'll talk about an excellent plan, including ways to know the correct diet

It is no secret that Insanity is one of Beachbody’s most popular at home fitness programs. Insanity is widely known for its physically demanding workouts and the phenomenal results they can provide in as little as 60 days. With that said, the workouts alone are not what deliver the spectacular results you will see on most Insanity before and after photos.

Insanity Elite Nutrition Plan Introduction

 Regardless of the fitness program you choose to use to reach your goals, up to 75 to 80% of the results you will see from it will be attributed to your diet with only about 20 to 25% related to the exercise you choose to do. With that said, it is important to choose a program with a balanced nutritional plan that fuels the body for demanding workouts but will also allow for somewhat of a calorie deficit to produce weight loss. The Insanity Elite Nutrition Plan is a plan designed to do just that.

Download TheInsanity Nutrition Guide PDF

As most already know, the Insanity Workout Program is very demanding on the body and requires proper nutrition and fuel. In order to help those taking on the Insanity challenge, the creators of the Insanity program have included the Elite Nutrition Plan as an important component of the Insanity workout program. The Elite Nutritional plan was created as a means for learning how to eat a balanced diet while feeding the body what it needs in order to survive the next 60 days. The body’s primary source of fuel is food and, without the proper food intake, it is impossible to successfully complete all of the Insanity workouts for the 60 day program duration. After completing the Insanity Program, Shaun T, Insanity’s fitness trainer and creator, hopes that you continue to use Insanity’s Elite Nutrition plan as a guide for what a balanced diet should look like and an overall healthier lifestyle.

The main idea behind the Elite Nutrition Plan is that it is not a diet at all. It is a plan to teach you how to eat healthy for the time period you spend with Insanity and beyond. The plan includes all food groups, including carbohydrates, vegetables, whole grains, fruits and healthy fats. The Elite Nutrition plan is based around eating five meals per day. All meals should be around the same number of calories and spread out throughout the day. All meals listed in the plan consist of approximately 40% protein, 40% carbohydrates and 20% healthy fats. Although limiting carbs seems to be popular lately, the Insanity Elite nutrition plan does not recommend that because carbs are key to fueling the body for demanding workouts. The Elite Nutrition plan does, however, include mostly low glycemic foods in order to have minimal impact on blood sugar. Foods such as white bread, rice, baked goods and candy cause a rapid rise and drop in blood sugar, leading to fatigue and hunger. A low glycemic diet, such as that implemented with the Elite Nutrition plan, will help prevent those peaks and valleys in order to keep that body stabilized. In addition to eliminating most processed and high glycemic carbs, the Insanity nutrition plan also eliminates alcohol and sugar substitutes. These can be added back in with moderation after the 60 day Insanity workouts are completed.

Getting Started with the Plan

Since each individual has different caloric requirements, the Elite Nutrition plan does not give specific guidelines on exact daily calorie consumption. The plan includes an approximate 1,500 calorie daily intake and also allows for “Food Blocks” for those that need additional calories. Each “Food Block” can add 100 to 200 calories, increasing the caloric intake slowly with each one. The daily caloric intake should range anywhere from 1,500 to 2,500 calories per day, depending on the individual.

Month 1

When you begin the Elite Nutrition plan, you will need to select five meals to eat each day. The meals should be breakfast, a mid-morning snack, lunch, an afternoon snack and dinner. There are five meal lists available in the Elite Nutrition plan guide and each list has 10 meals to choose from. Each meal has approximately 300 to 400 calories. You will need to select one meal from each of the five lists per day. In order to keep the metabolism working efficiently and get enough fuel to endure the tough Insanity workouts, it is important to avoid skipping meals. Below are some examples of the meals included in the Elite Nutrition plan meal. Recipes for all meals listed below, as well as the rest of the meals offered, are available on the nutrition plan guide that accompanies the Insanity program.

Sample Breakfast

Fruit and cottage cheese

Bagel and lox

Berry protein smoothie

Egg white and fruit plate

Sample Mid-Morning Snack

Protein omelet

Vanilla berry protein shake

Yogurt bowl

Turkey BLT

Sample Lunch

Grilled chicken salad

Sushi

Shakeology

Roast Beef Sandwich

Sample Afternoon Snack

Sashimi

Insanity special sandwich with nut butter and jelly

Tuna salad in a tomato

Turkey chili

Sample Dinner

Baked cod with steamed carrots and cauliflower

Chicken meatballs

Steak and broccoli

Grilled salmon with asparagus

Month 2

As you enter the second month on the plan and get halfway through your Insanity 60 day journey, your body may be burning calories more effectively and the workouts will be increasing in difficulty. In order to help make up for this, you may or may not increase your caloric intake to ensure your body is properly fueled. To meet your increased fuel needs, you can choose to add one to three complex carbohydrate snacks daily. The Elite Nutritional Plan includes a list of snacks for you to choose from. Adding calories and snacks is entirely up to you. If you feel you have plenty of energy to continue with the program at your current calorie intake, you can maintain the same caloric intake as you did during month one.

Examples of Complex Carbohydrate Snacks

1 small baked potato with skin

½ cup brown rice, measure after being cooked

1 small orange or banana

1 whole wheat English muffin

½ cup canned beans

Program Assessment

After beginning the Insanity workout program and implementing the Elite Nutrition plan, you will need to assess your calorie intake and measurements on a weekly basis. Although it is tempting to use numbers on a scale, these numbers do not take into account muscle versus fat tissue. Taking your measurements will be a much better representation of your success on the program. If you are not seeing results, change your caloric intake on the Elite Nutrition plan accordingly and recheck one to two weeks later. As you culminate the Insanity program, you can tailor the Elite Nutrition plan to meet your personal lifestyle. Although alcohol, sugar substitutes and junk food are not allowed on the plan, it is ok to add some of these items back into your diet in moderation. Completely restricting yourself from anything, even baked goods and candy, can lead to bingeing on them in the future so adding them in small 

amounts is acceptable

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