How to Start Eating Well

By making just a few changes in your diet you can enjoy benefits such as weight loss, muscle growth, mood enhancement, better sleep, better energy levels, and much, much more. Read on to learn how. 

Making your Diet Work for You

Your calorie intake and the foods you eat significantly affect your body weight, health, and hormonal balance. While you could get ripped eating only fast foods, candy bars and protein shakes, that’s definitely not ideal.

 

Many people’s idea of “eating healthy” is quite exaggerated. They think in binary terms: good foods and bad foods.

 

The truth is much more complex. There are very few, if any, foods that are actively unhealthy, meaning that if you eat them once, they immediately and measurably harm your body. The reason foods such as chocolate or french fries are labeled as “bad” is because they are relatively devoid of micronutrients, protein, and fiber while they are very high in calories. A better term for these foods would be “empty calories”. If they dominate your diet, you develop micronutrient deficiencies and become overweight as a result.

AVERAGE U.S. CALORIE INTAKE INCREASED
%
IN THE LAST 30 YEARS
MORE THAN
%
OF ADULTS ARE OVERWEIGHT
LESS THAN
%
REPORT EATING VEGETABLES DAILY

What do these statistics mean to you?

Most of the health problems blamed on the foods consumed are actually caused by being overweight, being deficient in the essential vitamins and minerals, and being sedentary. Sure, there are some foods that contain compounds that are harmful such as trans fats or sodium nitrates but those foods would have to dominate your diet for them to significantly affect your health.

 

A better way to look at healthy eating is this: Instead of completely eliminating “bad” foods, make sure your diet is dominated by highly nutritious foods. This way you get all your vitamins , minerals, and fiber, you don’t become overweight and you can still fit empty calories in your diet without negative effects on health.

VIEW OUR FREE VIDEO COURSE:

How to Eat to Lose Body Fat, Build Muscle and Raise Testosterone

From this free video course you’ll learn how to set your calories and macros for your goal physique, what foods to eat, and how to nourish your endocrine system for hormonal health. Enjoy!

VIDEO 1: HOW TO SET CALORIES AND MACROS FOR FAT LOSS
VIDEO 2: WHAT FOODS TO EAT WHILE CUTTING
VIDEO 3: HOW TO EAT DELICIOUS MEALS WHILE LOSING FAT
VIDEO 4: HOW TO EAT TO INCREASE TESTOSTERONE NATURALLY
VIDEO 5: OPTIMUM FIBER AND WATER INTAKE FOR BULKING
VIDEO 6: HOW TO TRACK MACROS WITHOUT BEING OBSESSIVE
VIDEO 1: HOW TO SET CALORIES AND MACROS FOR FAT LOSS

VIDEO 2: WHAT FOODS TO EAT WHILE CUTTING

VIDEO 3: HOW TO EAT DELICIOUS MEALS WHILE LOSING FAT

VIDEO 4: HOW TO EAT TO INCREASE TESTOSTERONE NATURALLY

VIDEO 5: OPTIMUM FIBER AND WATER INTAKE FOR BULKING

VIDEO 6: HOW TO TRACK MACROS WITHOUT BEING OBSESSIVE

The Best Resources For Eating Well

THE SHREDSMART PROGRAM

The Shredsmart Program perfectly embodies our approach to eating for a lean and muscular physique. Complete with specific diet plans, training regimens for all levels, and techniques for staying motivated on your cut, ShredSmart is truly one of the most complete fat loss programs on the market.

MUSCLE AND STRENGTH NUTRITION PYRAMID

The Muscle and Strength Nutrition Pyramid by Eric Helms teaches you how to optimally set your nutrition for bodybuilding or powerlifting. Eric cuts through all the myths and gives you the proven methods to get shredded or build muscle. This is Radu's go-to resource for nutrition information.

KINOCHEF

 KinoChef is a cookbook designed to show you how to set up the meal plans for building muscle and leaning down. It’s great for people that want to eat delicious foods that really satisfy you, and that aren't too high in fat or carbs, but keep a balance of macronutrients.

Key Principles for Optimal Nutrition

#1 Eat the Right Amount of Calories

nutritious

Nothing affects your health and body composition as much as calories do. If you’re overweight, losing body fat is the best thing you can do to improve your health, improve your hormonal balance, improve sleep quality, increase your energy levels, improve your workout performance, improve your sex life, and more. You lose fat by eating fewer calories than you burn in a day.

Check out this post to learn how to set your nutrition plan for fat loss.

Having more muscle mass also has very positive effects on health: it increases life expectancy, improves energy levels, reduces all cause mortality, increases testosterone, speeds up your metabolism, and more. Being lean and muscular improves pretty much all aspects of your life.

Read this post to learn how to set your nutrition plan for muscle growth.

#2 Eat Enough Protein and a Balance of Fats and Carbs

food

Where your calories come from also matters. A higher protein diet helps you build more muscle, lose fat easier, stay fuller, and preserve muscle mass while dieting.

Fats and carbs are also very important for hormonal health, workout performance, sleep quality, mental alertness, and more. Going too high in one means going too low in the other and both options are suboptimal. Use this calculator to set your macros for great results.

#3 Get Enough Micronutrients

fruits

A large variety of vitamins and minerals are essential for the production of bodily steroid hormones, including testosterone.

Although in our modern society food is abundant, its micronutrient value is slowly decreasing. Despite the rise in obesity a large portions of the US population are deficient in multiple key micronutrients. Fixing deficiencies all starts with eating more real ‘whole foods’ like: eggs, lean meats, potatoes, apples, berries, avocados, and so on. A proper ‘whole food-based diet’ alone covers the intake of many key micronutrients. You can add a high quality multivitamin on top of that and you’re set.

#4 Reduce your Intake of Highly Processed Foods

fast food meal

“Processed foods” is a term that wouldn’t be accepted in a scientific paper because it would mean different things to different people. After all, if you take a piece of meat and you ground it, it is now a processed food. You’d need to define the processes you’re referring to.

The “processed foods” we’d encourage you to eat little of would be: All high sugar foods that have a long shelf life, microwave ready meals, processed meats (such as hot dogs, hams, bacon products, pre-packaged deli meats, and other products that are pink, cured, and preserved with sodium nitrate), canned foods, high fat sauces.

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*Results may vary by individual

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