With all the new trends in the fitness industry, it is very easy to get confused.
What type of food is good for us?
Is food timing important?
What type of workout should I do to get to my goals?
Should I follow any specific diet?
These are only some of the questions I was seeking answers for. And the more I’ve read the more confused I got.
Finally, I got annoyed with so many different info ( eat carbs, don’t eat carbs, eat meat, meat kills you etc.) and realized that basics are the most important thing when it comes to anything. As Bruce Lee said: “Simplicity is brilliance”
Here are what I believe to be pillars of a good diet that will help you become Strong&Healthy
Eat a proper amount of calories.
This is the No. 1 basic when it comes to changes in body composition. The number of calories will vary depending on your own personal goal. If you want to lose weight you got to be in caloric deficit, If you want to gain weight little surplus is a good idea. For maintaining eat at your maintenance. It’s simple as that, set your goal and stick to the right path!
Eat whole foods.
In order to function properly, our bodies need the right amount of energy, water, vitamins, and micronutrients. Therefore the majority of daily calorie intake should come from good natural sources. Fruits and vegetables, legumes, grains, good quality fish, and meat.
Eating mentioned above will ensure you that a good majority of micronutrients and vitamins is provided and you will feel the difference!
Don’t demonize any macronutrient!
Proteins, carbohydrates, fats, we need all three of them to function properly and feel good. Eating fats doesn’t make you fat, eating carbohydrates doesn’t make you fat, same as eating protein doesn’t make you fat. It is overall consistent overeating that causes us to gain unwanted weight.
Yes, some of us need a bit more carbohydrates, while others may feel better eating a bit more fats. But we need both of them, just in different proportions depending on the individual. Listen to your body and find the right amount for yourself.
Don’t starve/stuff yourself
Starving ourselves in order to lose weight is as dumb as stuffing ourselves with food trying to gain muscle and get ripped. Healthy, maintainable changes need consistent action over time. Therefore it is better to lose or gain slowly and maintain a new look rather than get fast results and develop eating disorders.
You have a low-calorie needs and need to lose weight?
Try doing it the way you won’t feel hungry all the time, drink a lot of water, maybe try IF and don’t lower your calories too drastically.
You want to gain muscle but no matter how much you eat you don’t see the results?
Focus on training, are you progressing in it? Maybe incorporate some smoothies into your diet, eat more calorie dense food, or eat more often. But don’t always leave the table with the feeling that you’re already sitting on your first bite. That is definitely not healthy.
Old school strongmen had amazing physiques, were stronger than most gym goers today is. And yet they were paying a lot of attention to avoid overeating.
Don’t try to be perfect.
There is a small line between striving for perfection and becoming too obsessed. Have the awareness of what you’re eating and what is your current goal and situation, but don’t let the food control you. It is okay to eat chocolate or pizza from time to time. It probably won’t kill you. Nobody’s perfect 🙂
Enjoy your way of eating!
This is something we tend to forget nowadays. Taste changes so don’t be afraid to incorporate new healthier foods into your diet. But if you tried oatmeal for breakfast for 1000 time in many variations and you still hate it don’t force yourself to eat it. Adherence is the most important part of sticking to any program. So find food that is healthy and you enjoy and your cravings will diminish and you will feel and look better.
If you want to learn how to prepare tasty, healthy and good-looking meals check out my recipe ebook