Nutrition is a science.
Science is for geeks (like me).
Perhaps you’re not a geek and don’t care about the science.
All you want to know is which foods to cook and eat to lose weight and feel great.
This article contains everything you need.
Foods to Eat and Foods Not to Eat
Avoid (in order of importance):
- Added sugar and high fructose corn syrup.
- Trans fats (also known as partially hydrogenated oils).
- Refined wheat.
- Industrial seed and vegetable oils (soybean, cottonseed, etc.)
- All grains (refined and whole) that contain gluten (wheat, spelt, rye and some others).
- Processed crap.
- Meat – preferably grass-fed.
- Fish – wild caught is better than farmed.
- Eggs – omega-3 enriched or pastured.
- Vegetables and fruit- eat a variety of them.
- Fats and oils – butter, coconut oil, olive oil, etc.
- Nuts and Seeds.
- High fat dairy.
- Potatoes and sweet potatoes.
If you’re on a very low-carb diet (depending on your carb range) then you should also eliminate grains and starchy vegetables and limit fruit to 1-2 pieces per day.
If you’re new to all this, then simply replacing the crap above for these healthy foods should be enough for you to start losing weight. In the beginning, there is no reason to count calories.
A Sample Meal Plan
Now I’m going to outline a sample meal plan. Something that would be typical for me to eat with the goal of optimal nutrition in mind.
Of course, it is important to switch things up from time to time so that you don’t get bored.
I have the same breakfast, every day. I never get tired of it.
It is a stir fry with coconut oil, veggies and omega-3 enriched eggs.
Coconut Oil: 5g / 1tsp.
Vegetables: Broccoli, carrots and a few others.
Eggs: 2-4 Eggs.
Flavour: Salt and pepper works here. You can use any healthy condiment you like.
Basically, eat some protein, some fat and some vegetables.
Make something that is quick as you probably don’t have a lot of time to cook in the morning.
The eggs take about 5 minutes to cook so there is no valid excuse to grab a bowl of cereal. Honestly, cereal is the absolute worst thing you could start your day with.
If you don’t like eating breakfast, then don’t. It’s not necessary as long as you eat healthy for the rest of the day.
Lunch tends to be problematic for a lot of people, so I’ll try to give as many examples as I can.
My favourite option for lunch is to eat leftovers from the night before. That’s why it can be a good idea to cook more than you need at dinner.
If you don’t have any leftovers, here are a few options:
Option 1: 3 Boiled eggs + a full fat yogurt + fruit.
Option 2: Full fat yogurt + blueberries + handful of almonds.
Option 3: A smoothie with protein powder, coconut milk, strawberries and blueberries.
Option 4 (not recommended): Cook a double breakfast and eat the other half at lunch.
If you prefer to eat out during lunchtime, then find a restaurant that serves healthy options.
Examples: Eggs and bacon, without the toast. Many places also serve some kind of chicken salad.
When I eat out, I sometimes tell the waiter I have a severe allergy to sugar and gluten. A white lie, but it prevents weird looks and annoying questions.
A good idea is to request that your food be cooked in real butter or olive oil, not some processed veggie/seed oil.
Dinner should consist of either meat or fish, with vegetables on the side.
I like to keep things simple and choose something that I can cook in a short amount of time.
Burgers without the bun (with cheese on top), boiled salmon with butter, chicken wings baked in the oven, etc.
Example: Ground beef, fried in butter with some spices. Vegetables on the side.
This would be a great place to add some potatoes/sweet potatoes if you’re not currently low-carbing.
A snack is a good idea if a long time passes between your meals, and that you tend to get hungry and crave junk food.
Better to snack on something healthy than to become so hungry that you run out to the next fast food place.
Snack ideas: almonds, fruits, baby carrots, beef jerky, full fat yogurt. These are all foods that are easily portable and require zero preparation.
Just Do It!
If you follow the plan above, you will lose weight, feel great and improve your health. It might even save your life.