It baffles me how many diet books lie on the shelves of most bookstores. If you just go to amazon and type in “diet book”, you’ll get thousands of results alone. If I were new to the nutrition game and I genuinely wanted to improve my health, I wouldn’t know where to start. It seems that our fitness culture enjoys paralyzing people with information overload. There are so many diet variations from paleo, vegan, raw, bodybuilding diets, lean muscle mass diets, ketogenic diets, low-carb diets, and carb cycling diets, just to name a few. All of this is far too much for someone who wants some easy steps to improve his or her health right now.
If this resonates with you, then I’m here to tell you that there are only a few simply guidelines that you can follow and stay in shape all year round.
Here are some simple nutrition guidelines that you can follow to improve your overall health and fitness:
1) Eat plenty of vegetables: These include onions, broccoli, cauliflower, spinach, kale, romaine lettuce, sweet potato, and so on. Of course, there are so many others and I can’t name them all here. Vegetables provide various micronutrients (vitamins and minerals) that help regulate your hormonal and metabolic functioning, which include the functioning of all your major organs and tissues. Remember, no one gets fat from eating too many vegetables.
2) Eat protein at every meal: These include lean sources (chicken breast, turkey, tuna, salmon, cod, lean beef, etc.) and fatty sources (egg, pork, chuck roast, duck, fatty fish, etc.). Both of these protein sources provide essential amino acids that your body needs to grow strong and healthy tissues, muscles, bones, and organs. Think about it this way: every part of your body is a living organism made up of protein structures, so why wouldn’t you feed yourself with something that is essential for your existence?
3) Enjoy healthy fats: These include nuts (macadamias, almonds, pistachios), nut butters (almond butter is especially tasty), fish oil, grass-fed butter (kerrygold is a solid and widely available choice), coconut oil, raw milk (it’s awesome and here’s why), and animals fats (found in the fatty protein sources). Your brain is 60% fat by weight, and all of these low-fat diets have only led to neurocognitive diseases (ADHD, Autism, etc.) as well as increased rates of obesity and diabetes. Get rid of all those vegetable oils (sunflower, canola, safflower, etc.) and stick to olive oil, butter, avocado oil, coconut oil, and macadamia nut oil for all your cooking needs. Here’s an article explaining the health risks associated with vegetable oils. And here’s a handy article for which fats to use in cooking. The bottom line is that healthy fats do not make you fat. Check this article out for more information on that.
4) Assess your carb intake: The rule of thumb for carbs is this: if you do heavy resistance training or high intensity interval training (think uphill sprints), then you can afford more carbohydrate in your post workout meal when your body is primed to shuttle carbs straight to your muscles and not to fat-storage. On the other hand, if you’re relatively sedentary (working a desk job), you can survive on protein, fat, and the scant amount of carbs found in green, cruciferous vegetables. Check out this article for all the information on how too many carbs make you fat.
That’s it. Just four simple steps you can take right now to enjoy greater quality of mental and physical health.
Let me know in the comments section below if you thought this was helpful and if you want more content like this!