The 3 Best Nutrition Tips EVER!

These 3 tips are all you need! JK. If it was that simple everyone would do it. But… with an understanding of what your body needs to be its healthiest, you can achieve whatever goals you set your pretty heart to. So here are the bare bones of what you should really give a f**k about when it comes to nutrition.

Tip #1: Consume The Proper Amount Of Calories, Macronutrients and Micronutrients Each Day

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Is your goal to lose fat, build muscle, get stronger, improve performance, become healthier, or any combo of the above? This first “tip” is the sole dietary means of making that happen.

There is nothing else in your diet that will directly play any significant role in allowing you to reach these goals besides your daily calorie, protein, fat, carb, and micronutrient intake.

In that order of importance.

That’s it.

Breaking that down a bit…

  • Calories
    • Caloric deficit – the one requirement for losing fat. (This doesn’t mean slashing your diet down to water and bread, keep reading…)
      • 20% below maintenance level is be a good starting point for most people.
    • Caloric maintenance level – the one way to prevent fat gain/regain. (Details here: How To Calculate Your Calorie Maintenance Level)
    • Caloric surplus – the dietary requirement for muscle growth.
      • A daily surplus with about 200 calories above maintenance for men and 100 calories above maintenance for women is a good starting point for most people.
  • Protein
    • Protein – build those muscles baby!
      • Repairs damaged muscle, bone, skin, teeth, and hair.
      • Key component for maintaining muscle while losing fat,
      • Helps hunger control, increasing the thermic effect of food, and more.
    • Consuming a range of 0.8g-1.3g of protein per pound of your current body weight tends to be ideal for most healthy people.
    • And is one of the most metabolic macronutrients, meaning that the more protein you eat the more calories you burn.
  • Fat
    • Fat! It’s crucial for your overall health:
      • It’s good for your heart (yes, you read that correctly).
      • Your muscles.
      • Nerve coating – coating speeds up signals between nerves.
      • Optimal hormone production.
    • Getting about 20-30% of your total daily calorie intake from fat is ideal (details here: How Many Grams Of Fat Should You Eat Per Day?),
    • Get a good mix of:
      • Saturated
        • One of the best sources of energy for your body. It’s why your body naturally stores carbohydrates as saturated fat.
        • Meats, full-fat dairy products, coconut oil, and dark chocolate.
      • Monounsaturated
        • Help lower risk of heart disease and stroke.
        • olive oil, avocados and nuts.
      • Polyunsaturated 
        • Help fight bad cholesterol but have largely been processed out of our food.
        • Salmon, vegetable oils, and seeds.
        • With extra emphasis on getting omega-3 fatty acids.
  • Carbs
    • Mmm yummy
    • A sufficient carb intake – while not-so-required for sustaining life compared to protein and fat – will still be crucial for your training performance and recovery.
    • And your ability to be a happy person who doesn’t feel like shit as a result of restricting their carb intake to pointlessly low (like countless misinformed people tend to do).
    • Ideal carb intake: whatever calories are leftover in your diet after your protein and fat intake have been factored in. (Details here: How Many Grams Of Carbs Should I Eat Per Day?)
  • Micronutrients
    • AKA vitamins and minerals.
      • I personally like a multivitamin gummy with bone support in the a.m.
      • And I pick protein powders with added vitamins – Check the labels!
    • You’re good to go if you eat a high quality diet on a daily basis with nutrient-dense foods and extra emphasis on the fruits and veggies.

Tip #2: Make Everything Else PECS

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Tip #1 is the most important key to your diet. That’s it. 

But Tip #2 is the key to ensuring that tip #1 actually happens! So what is it?

And it’s something I’d explain like this…

When you sit down to your next meal, consider the steps you just took. Was it laborious, or could you do this every day no problem? Create every major and minor aspect of your overall diet and approach to eating in a way that is most Preferable, Enjoyable, Convenient and Sustainable (#PECS) – This will ensure that tip #1 consistently occurs.
  • Things to consider:
    •  Meal timing
    • Meal frequency
    • Food choices
    • the degree of strictness and flexibility within your diet, and so on.

The truth is, as long as tip #1 is in place, each and every one of these factors become a minor detail bordering on meaningless.

Because regardless of how you adjust them (and other dietary factors like them), you will still lose fat, build muscle, prevent fat gain, prevent muscle loss, improve performance, gain strength, become healthier, maintain health, etc. etc. etc. exactly the same way…  as long as tip #1 is in place.

 

Tip #3: Ignore Everything Else, Including Lists Of Diet And Nutrition Tips

 

Plain and simple.

Yes, even articles that supposedly contain lists of 5, 10, 20, 50 or even 101 additional diet tips that will in some way benefit you.

Most (if not all) of what you’ll actually find will make you second guess proven facts, overload you with unnecessary info, waste your time and money, wasting your effort, and are simply distracting from what you should be focusing on… Tip #1!

Make it fun, make it fancy 😉

 

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