Dieting For Dummies: A Simple Guide to Food Portioning
Dieting For Dummies
Food dictates your body composition and how you look. Training dictates your performance improvements. Easy enough right? But with that information you now need to go out and do the proper research on nutrition, read the labels on all of the back of your foods and meticulously weigh out your meals. That’s when things get frustrating, redundant and time consuming.
So how can you go about creating yourself a simple diet without doing the math and research? Don’t overthink things.
Pick a lean meat source (chicken, 96/4 ground beef, flank steak, round steak, turkey breast, egg whites) pick a lean carb source (rice, potatoes) and pick a green vegetable source. Maybe add guacamole or avocado (fats are 9 calories per gram where carbs and protein are 4, so you can easily double your calorie count from a small amount of guacamole… so if you’re not good at gauging that stuff, I’d just avoid fats altogether.)
When you’re hungry, eat a meal consisting of those sources. When you’re full, stop until you’re hungry again.
The food sources are important though-- they need to be high in satiety and low in calorie density.
For example, I wouldn’t recommend including nuts--they’re too high in calories. A small package of nuts is as many calories as 3 Snickers bars.
For some reason overweight people have this odd love affair with nuts. “They’re high in protein!” “They’re a great healthy snack!”
No--they’re not high in protein. There are almost 4.5 times as many calories from fat as from protein. They’re high fat, high calorie, and low in satiety.
That’s really a show of how brilliant the proper marketing campaign can be.
One doesn’t have to look far to find a very overweight person discussing with another overweight person about the healthiness of nuts. Conversely, one doesn’t have to look far to find another set of overweight people talking about how fruit is “pure sugar.”
Of course, neither set of overweight people takes the time to look at their snack size bag of peanuts and realize that there are 700 Calories (compared to around 200 Calories in a Snicker’s bar). And of course, no one takes the time to realize that there isn’t a single episode of “My 600 pound life” where the main character struggles with the fact that they “just can’t stop eating oranges!”
Enough about nuts and oranges. Back to creating yourself a simple diet to adhere to. How do you prepare this diet of lean meats, carbohydrates and green veggies? Cook a ton of lean meat, cook a ton of rice (get a big box of minute rice… boil 9.5 cups of water, pour the rice in, stir, and then let it sit while covered--you’ll have 18 cups of rice in 10 minutes)
Whenever you’re hungry eat meat and rice meal until you’re not hungry. If you don’t want a meat and rice meal, then you’re not hungry yet--you just want the taste of good food.Use as much salt/seasoning as you want--but no sauces unless they’re calorie free.
That’s really all you need to do (you just need to continue to do it every day and year after year).
Companies sell garbage and fat diets to people who don’t know any better, but you can watch endless numbers of YouTube videos of “a day in the life” of whichever fitness celebrity you want.
In those videos, there’s a few things you’ll notice: You won’t see an Atkins Bar, you won't see packages “low fat” snacks and you won’t see weird fat diets, fad drinks or any supplement (outside of the brand they’re sponsored by as they pretend to drink it).
You will see them eat lean meats, leafy vegetables, and complex carb sources like rice and potatoes--over and over and over and over and over and over.
When you get below about 8-10% body fat (where you’ll already be considered “ripped” to everyone in the world), then it becomes important to fine tune things--but you never need to fine tune things until then, and if you haven’t already eaten chicken and rice several thousand times in a row, then there’s nothing to fine tune.