The 3 Nutrition Principles That Keep Me Lean & Healthy All Year Round.

This article was meant to be all about nutrition in my planner. Then I figured that it is a vast subject that needs to be narrowed down. I could spend a whole week writing different topics on nutrition. So for this article, we will keep it simple and discuss how to eat the right way and principles to live by that will help lose weight safely and healthily with food first. Let's keep it simple. I am writing about everything I have tried and tested over the last ten years of my fitness journey. So This time, I am speaking from my point of view, not someone else's.

Diets Are A Disaster. STAY AWAY!?

How often have you heard someone say, "OMG, I feel sooooo fat? Am I going on a diet next week."? Sound familiar? And then, three weeks later, you ask them how the diet is going. At the same time, they are scoffing at a tube of Pringles. And we all know they have fallen off because diets don't last. Diets typically aim to try and make you lose as much weight in the fastest time possible, which is a horrible experience that is not sustainable.?

You have plenty of options, a low carb diet, vegan, veggie, carnivore diet, Keto, starve yourself for three weeks, see what happens diet! These diets and ways of eating have a place for some people at some point in time. Apart from starving yourself, you should not try that one. I, for one, have tried nearly every diet on the planet.?I figured out the best diet, or the best way of eating, is the one YOU can stick to, not just a fad for 4-6 weeks and then revert to eating bad again. It would help if you aimed for a lifestyle change that is easy to stick to for the rest of your life.

Some people can stick to being a vegan and do it healthily. Some vegans are so unprepared that all they do is eat crackers and potato chips every day, which is not so healthy. Some people can do Keto for the rest of their lives. I don't want to cut out and tell myself, "I am not allowed to eat that" that is an excellent way to give yourself a complex and crave those foods even more. The way I do it is explained below, and you will be surprised by how simple it can be.?

Food Principles.??

As most of my dimwitted philosophy goes in life, I want to make complex things as simple as possible. That way, it is easier to understand and stick to.?

Okay, I am not going to tell you what to eat. You are now thinking, wait, what? You were probably hoping for the golden diet plan to save your life and body. That diet plan would take us a while to make together. I don't know if you like Chicken, goat cheese, cucumber, etc. (If you want a personal made plan, please feel to reach out, and I will happily help you for a fee) What I am going to give is much better than a one size fits all food plan that you probably wouldn't stick too, I am going to provide you with three principles to make better food judgments.?

Principle 1. Low Calorie-Dense Foods ??

One of the worst things people do when dieting is starve themselves. They think they can't eat anything, so they'll survive off hummus and crackers for breaking, lunch and dinner, then wonder why they can't concentrate at work and feel like shit. Eating low-calorie-dense food is the best way to keep your stomach full and your calories low.?

One of the benefits of eating low-calorie-dense food is that you can eat a lot. Spinach, for example, is a low-calorie-dense food, low in calories and high in density, so it will fill you up significantly. You can try and eat a kilo of spinach, trust me. You will not get fat and definitely not be hungry. You can bulk out a salad or a chicken wrap with a load of spinach or another low-calorie-dense food. List below.

Lean Meats?

Chicken breast???

Turkey breast???

Lean ground beef ??

Legumes?

Beans???

Lentils?

Chickpeas?

Salomon???

Veg.

Bell Peppers???

Tomatoes???

Cucumber???

Spinach?

Cale?

Fruits

Blueberries???

Apples???

Bananas ??

Grains?

Oats?

Popcorn???

Bulgur???

Principle 2. Count Calories, But Not Forever.?

Counting every calorie you eat can give you a food complex, and that's not healthy, nor is it something most people can stick to for a long time. My suggestion is to count them at the beginning. This will give you a better understanding of how many are in what foods of them are going in your body daily.?

Generally, a moderately active 19- to a 30-year-old woman needs 2,000 to 2,200 calories a day, whereas a man of the same age needs 2,600 to 2,800. A 31- to a 50-year-old woman at the same activity level needs 2,000 calories, and a man needs 2,400 to 2,600 calories daily. A woman older than 50 needs 1,800, and a man older than 50 needs 2,200 to 2,400 calories. This is generally speaking, and everyone has different rates they burn calories.

Here is what you do. Pick a number of calories to aim for each day for 1-2 weeks, depending on if you are biologically male or female. Weigh yourself every day at the same time, preferably as soon as you wake up without eating or drinking anything. Then look and see if the scale is moving up or down. If the scale increases, you need to reduce the calories you eat. Suppose the scale is moving down. Well done, and keep doing what you are doing. You want the weight to come off slowly and steadily.?

Principle 3. Save You Will Power - Don't Buy Shit Food.?

This principle has been a game changer for me. Not buying bad or unhealthy food in the supermarket while doing my weekly shot has saved me at least?€10-15 a month,?and it keeps the amount of bad food you ingest to a minimum. It also reduces the temptation of ice cream in the freezer, chocolate in the closet, whatever it is. Not buying the bad or the very high-calorie dense food at the supermarket completely alleviates the temptations, making it harder to track down and eat. If you crave chocolate and it's not there, you're less likely to go to the shops in the pouring rain to get it, so don't buy the lousy food, then you can't eat it. It is as simple as that.

If you stick to these three principles, you will feel better and look better. After you sort out your eating habits, then we can talk about exercise, and then they can really start sculpting that body of your dreams.

Good Luck ???