Compressing 5+ years of my experience and the latest research into 2 minutes
Selling lies, pseudoscience, and exaggerated (false) claims has turned dieting into a multi-billion dollar industry.
Carb-cycling, Paleo, Intermittent fasting, Carnivore. Every day, they coin a fancier term — to be packaged and sold at exorbitant prices. For years, I bought into all this and learned the hard way.
Eating healthy is simple. Cutting through all the b.s., I want to share a super-concise article on exactly how to do so:
- Prioritize complex carbs over simple ones. While simple carbs (especially sugar) rapidly spike blood glucose levels, complex ones get absorbed slowly and yield energy for a long time.
- Minimize processed foods like cheeseburgers, pizza, donuts, and even breakfast cereal. And maximize whole ones like meat, eggs, veggies, nuts, and milk.
- Prefer this kind of fat. Fats are necessary for healthy hormone functioning (especially testosterone), so don’t ignore them. But consume unsaturated ones, as the saturated kind increases bad (or LDL) cholesterol.
- Avoid trans-fats like the plague. Rampant in junk food like donuts, french fries, burgers, and pizzas, these poisonous fats skyrocket blood cholesterol and cause cardiovascular diseases.
- Drink at least 3 liters of water per day. Your body needs water for a gazillion reasons — healthy skin, digestion, organ functioning, hormones, temperature regulation, etc. Get a gallon water bottle and carry it along everywhere.
- Avoid the sugar+fat combo like the plague as well. As a dessert-lover, it pains me to write this, but while both sugars and saturated fats are bad, their combo (literally) takes the cake.
- Add greens to every meal. Green veggies are goldmines of vitamins, fiber, and minerals. The best part is you have a lot of options — celery, lettuce, spinach, kale, etc.
- Make protein the core of every meal. Not only does protein repair tissues and prevent muscle loss, but it also satiates you better — and elevates your post-meal metabolism. Here are 43 of the best sources.
- Don’t forget probiotics. To better digest what you eat, reinforce your gut bacteria with probiotic foods — yogurt, Tempeh, Lassi, sour cream, Cheddar, garlic, spirulina, etc.
- Include some sort of fasting. Apart from giving your digestive system a break, fasting has a host of other health benefits. I fast for 24 hours once a week. You can also try intermittent fasting — start with a 12-hour eating window and progress towards One Meal A Day (OMAD).
- Last but not least. Stay consistent. Eating super-healthy one day and binging junk the next won’t get you anywhere — make this a sustainable lifestyle, not a quick “fix”.