Now that we’ve cleared up how much you should be eating… its the quality that makes all the difference. Most of us grew up with the nutrition triangle that shows the largest section is carbohydrate or grain at the bottom and fats at the top. While some of this can be seen as useful, it is pretty misleading. Through my time dieting and playing with my macros, a base in complex carbohydrate has been the absolute worst time for me. While this is not to say it may not work for some people, it definitely exposes some holes to the typical nutrition triangle. However, I have been through the ringer and I can tell you that diet is the biggest component in how you look, feel, and perform physically and mentally.
First of all, and hardest of all, studies have proven that there is no better base for a diet that leads to longevity, daily energy, and highest functioning physical and mental capacity then dark green leafy vegetables. I know, not the tastiest, but I have seen the effects of increasing the intake of green leafy vegetables in my own life and it feels like waking up from a life of mental fog. My endurance in the gym increased, my energy and motivation increased, my performance in school improved, I was sleeping better. Start by eating as much kale, collard greens, spinach, etc. as you can stomach before every meal. It might not be the most exciting part of your day but it will lead to incredible benefits.
Secondly, processed sugar is an inhibiter of you living your best life. Sugar slows your mental processing, disrupts correct energy and hormone production and use, and creates cravings that lead to an unhealthy diet and eating pattern. Start checking labels for sugar content. Keep in mind, natural sugar is not inherently bad for you – but 70g of it definitely is. Most smoothies will start at 50g of fruit sugar. Consider replacing the juice with water or some of the fruits with vegetables to bring down the sugar content. Women should eat less then 24 grams of sugar per day, and men 34. However, decreasing that number by 14 grams brings added health benefits and is recommended for optimal performance and longevity.
Finally, consider limiting your complex carbohydrate intake. Complex carbs include breads, pastas, cake, etc.: these foods are broken down by the body quickly into sugar and leave you craving more carbs and sugar as your body lacks the nutrition and vitamins it is craving. Furthermore, these foods are calorie dense and will cause a short burst of energy that will leave you tired after an hour or two. Instead of processed carbohydrates, replace them with grains like rice, quinoa, or bulgar! These grains have similar textures and tastes to pastas but have too many nutrients to list here, including high levels of proteins. With grains, you will feel full for literally hours and have energy that lasts all day.
Short note: fats aren’t bad for you if they’re natural! Replace butter with oil and don’t be afraid of avocado and nuts!
If you make these changes to your diet, I promise you will start seeing results right away and be unrecognizable in three weeks!
2 Responses to “How to be Unrecognizable in 3 Weeks: Eating”
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This definitely makes me want to eat healthier. I don’t know if I will be able to change everything at once, but I want to take steps to be eating better.
I like how you emphasized the major important dietary guidelines that should be followed as it made it easy for the reader to understand what is needed and what is harming them. I also took a nutrition class and I thought it was cool how you boiled it down to a simple list.