The P90X Diet has three phases, which roughly correlate to three phases of the P90X exercise program. The dieter can choose to follow any phase at any time.
The first phase of the P90X Diet is called "Fat Shredder." This is a high-protein, low-calorie diet, which aims to strip fat while building muscle. Half of all caloric intake is protein, 30 percent is carbohydrates and 20 percent is fat.
The second phase of the P90X diet is called "Energy Booster." During this phase of the diet, protein intake is reduced and carbohydrate intake is increased. The purpose of this phase is to provide increased energy. Caloric intake is set at 40 percent protein, 40 percent carbohydrates and 20 percent fat.
The third phase of the P90X Diet is called "Endurance Maximizer." This is an "optional" phase of the diet, which features complex carbohydrates and reduced protein. This phase is intended to provide the body with the energy it needs to meet the demands of intense P90X workouts. In this phase, daily diet includes 20 percent protein, 60 percent carbohydrates and 20 percent fat.
Within each of the three phases of the diet are three levels: one, two and three. Dieters are instructed to calculate daily caloric burn (plus 600 estimated calories spent on daily P90X workouts) and resting metabolic rate. The first level (within any of the three diet phases) is intended if daily caloric expenditure is 1,800 to 2,399; the second level is used if daily caloric expenditure is 2,400 to 2,999; and the third level is used for all higher daily caloric expenditures. The P90X nutrition plan offers meal suggestions for each level and each stage of the diet.
You can either proceed with suggested recipes or approach meal preparation by counting portions of food types to maintain the proportion called for by any phase of the P90X Diet. There are a variety of supplements available from the marketers of the P90X Diet, such as P90X Peak Performance Protein Bars, meal-replacement shakes and whey protein bars.
That's how the P90X Diet works. But what are its drawbacks? That's what we'll discuss in the next section.