Let’s get this out of the way early- there is no such thing as a perfect “diet”. Let’s go a step further- remove “diet” from your vocabulary.
“Diet” has bad connotations. Like some kind of regimented, draconian, tortuous program that leaves little margin for error and little joy.
For most, food is more than just fuel and restrictions only cause anxiety and stress a lot of the times.
Is there a way of eating that can bring results (fat loss, more energy, sharper focus) and not be so complicated that you need a full time nutritionist to plot out every meal and macro?
Is this way of eating the same for everyone?
But, there are some basic ideas that can work, in general, for most.
The statement in the picture above was formulated by the founder of CrossFit, Greg Glassman, a while ago and it’s a good starting point for anyone looking to begin a journey on health and fitness.
Barring any allergies or dietary restrictions due to illness and disease, meat and vegetables, nuts and seeds some fruit, little starch and NO sugar, is the way that humans were designed to eat.
That last line “keep intake to levels that will support exercise but not body fat” is pretty important also.
Where do you start?
Im going to say that most people know pretty intuitively what constitutes “bad food”. But for the hell of it I’ll list out a few things;
- Sugar- sugar in all its forms is probably something you will want to avoid most of the time
2. Processed foods- cereals, crackers, cookies, bread and condiments are the most consumed processed foods. These foods have long ingredient lists and a majority of the ingredients were made in a lab somewhere and don’t belong in a human body.
3. High caloric drinks- Sodas, juices, and alcoholic drinks are for the most part “empty calories”. Like processed foods, a lot of the ingredients in these drinks are compounds made in a lab. Even most juices have some sort of preservative in them. And if they don’t, and are just pure fruit juice, then you will be adding extra calories to your diet from strictly from sugar (see point 1).
If you can eliminate or at least cut back on these three things above, you will be well on your way to a healthier lifestyle.
After that, adding protein and vegetables to every meal will bring even more and better results, as it relates to health and fitness.
From there, depending on your goals, you will have to adjust things like calories required for energy expenditure. Thats a fancy way of saying if you work a desk job and workout for 30 mins 3x a week, your caloric needs will be different than someone who works manual labor and works out 5x a week.
In closing, I realize all of this can be overwhelming. But nutrition is the most important component of a healthy lifestyle. If you are just starting out the Where do you Start? section above will give you a great kickstart. If you have been doing this a while and feel stuck there is a ton of information out there you just have to look.
Losing weight and getting fit and healthy all are part of a process. Sometimes it can take a lot of trial and error to find what works best for you. But I promise, you can find a way of eating that allows you too have all the things you like, just in moderation. The thing about saving your “cheat meals” is that you truly enjoy and are thankful when you do get to have those things, instead of feeling guilty and like a failure.
For those of you who need a help and guidance, ION S and C will be offering nutrition coaching starting in June. There will be a few levels of coaching offered. From high accountability assistance down to just a little guidance.
If you are interested drop us a email at firstname.lastname@example.org to secure a spot. I will be limiting the program to 10 people the first month. Not because Im trying to make it sound like some “get it now before they are gone!” thing. Its more because this is a one man show and I want to be able to provide the best service for each individual.
Nutrition and healthy eating are not rocket science. You should be able to figure out these things with minimal assistance. Someone who tells you you will have no success without paying someone a butt ton of money for help and supplements is, for lack of a better word, full of shit.
You got this. I’m pulling for you