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Food to avoid:

  • White bread

  • French fries

  • Snack mixes

  • Chips and crackers

  • Frozen pizza

  • Fast food

  • Snack bars

  • Boxed macaroni and cheese

  • Chicken nuggets

  • Hot dogs

  • Commercial baked goods

  • Deli meat

  • Most microwave meals

  • Candy

  • Soda and other sweetened beverages

Healthy foods:

  • Whole grains (for example, steel-cut or old-fashioned oatmeal, quinoa, brown rice, farro, bulgur)

  • Fruits

  • Nonstarchy vegetables (asparagus, green beans, bell peppers)

  • Starchy vegetables (corn, carrots, potatoes)

  • Avocado

  • Poultry

  • Seafood, including fish

  • Chicken

  • Eggs

  • Plain yogurt

  • Cottage cheese

  • Cheese

  • Nuts and seeds

  • Legumes (beans and lentils)

  • Oil (olive oil, avocado oil)

What is a healthy diet and healthy food

Everyone should find a way to eat healthily, but what does that mean? It means avoiding unhealthy fats, sugar, and other lab-made ingredients used to preserve food. An easy way to improve your diet is to focus on eating whole foods, which are non-processed. Examples include vegetables and fruits, as well as food from animals such as meat, milk, and eggs. There are also lightly treated foods like frozen vegetables, canned food, cheese, and yogurt, some of which have no extra ingredients added. These lightly processed foods with no extra ingredients are still healthy.

You should avoid food with a lot of ingredients, especially ingredients. that you can't pronounce. Extra ingredients are often only in the food to keep it fresh and to preserve it for longer, and are not there to make it healthier.

A whole-foods diet may be beneficial to your health due to its focus on nutrient-rich foods, such as fruits, vegetables, legumes, whole grains, nuts and seeds. This diet serves as a guideline for making nutritious food choices, rather than providing a set of rules to follow. It is intended to be adopted as a long-term lifestyle, rather than a short-term fad diet.

Benefits

  1. Reduced risk of heart disease

  2. Reduced risk of type 2 diabetes

  3. Reduced risk of certain types of cancer

  4. Strengthened immune system

  5. Improved digestion

  6. Increased energy levels

  7. Improved concentration and focus

  8. Reduced risk of obesity

  9. Improved mental health

  10. Improved physical performance

Breakfast

  • Vegetable omelet and an orange juice

  • Egg and spinach scramble with whole-grain toast

  • Oatmeal with berries and walnuts

  • Chia seed pudding with berries

  • Plain yogurt with sliced fruit, seeds, and cacao nibs

  • Old-fashioned oatmeal with apples and pecans

  • Hard-boiled eggs and old-fashioned oatmeal

Dinner

  • Grilled shrimp and roasted vegetables served with brown rice

  • Grilled chicken with Brussels sprouts and roasted sweet potato

  • Brown rice and tofu bowl with vegetables

  • Turkey meatballs served over zucchini noodles or whole-grain pasta

  • Salmon with broccoli and farro

  • Marinated grilled chicken with butternut squash mash and green beans

  • Stuffed peppers with quinoa and ground turkey

Lunch

  • Salad topped with chicken and avocado, and a broth-based soup

  • Three-bean chili

  • Grilled shrimp and roasted vegetables, plus a whole-grain roll

  • Homemade chicken salad in a pita

  • Warm spinach salad topped with chickpeas and quinoa

  • Quinoa bowl with vegetables and tahini sauce

  • Lentil and vegetable soup

Snacks

  • Apples and cheese

  • Plain yogurt and berries

  • Cottage cheese and fruit

  • Dark chocolate with almonds

  • Pistachios and an orange

  • Dark chocolate and dried apricots

  • Pear and cheese

Supplements

Creatine

What is creatine?

Creatine is a compound that is naturally produced in the human body and found in small amounts in certain foods such as meat and fish. It is produced in the liver, pancreas, and kidneys, and stored in the muscles. Creatine is a popular dietary supplement that is used to improve athletic performance and increase muscle mass. It is commonly used by athletes, bodybuilders, and others who are looking to improve their physical performance and build muscle. Some research has also suggested that creatine may have other health benefits, such as improving brain function and protecting against certain diseases. However, more research is needed to fully understand these potential benefits.

What type of creatine should I take?

Creatine is available in several different forms, including creatine monohydrate, creatine ethyl ester, and creatine hydrochloride. All forms of creatine are believed to be effective at increasing muscle creatine stores and improving athletic performance. Creatine monohydrate is the most researched form of creatine and is generally considered to be the most effective and safest option. It is also the most widely available and affordable form of creatine. Creatine monohydrate is a white, tasteless powder that can be easily mixed with water or other liquids and taken as a dietary supplement.

How should I intake creatine?

Creatine is typically taken as a dietary supplement in the form of a powder, capsule, or liquid. The most common way to take creatine is to mix it with a liquid, such as water or juice, and consume it once or twice a day. It is generally recommended to start with a loading phase, during which you take a higher dose of creatine for the first few days to help saturate your muscles. After the loading phase, you can then reduce the dosage to a maintenance level, which is typically lower.

Here is an example of a typical creatine supplementation protocol:

Loading phase (days 1-5): Take 0.3 grams of creatine per kilogram of body weight per day, divided into four equal doses. For example, if you weigh 70 kilograms, you would take 70 x 0.3 = 21 grams of creatine per day, or 5.25 grams per dose.

Maintenance phase (day 6 onwards): Take 0.03 grams of creatine per kilogram of body weight per day. Using the same example as above, this would be 70 x 0.03 = 2.1 grams of creatine per day, but usually, you round it up to 3g a day.

It's important to note that these recommendations are general guidelines and that the optimal dosage may vary depending on factors such as your age, sex, and level of physical activity.

Whey Protein

What is Whey Protein?

Whey protein is a type of protein that is derived from milk. It is a complete protein, which means that it contains all nine essential amino acids that the body needs but cannot produce on its own. Amino acids are the building blocks of proteins and are necessary for many functions in the body, including building and repairing tissues, producing enzymes and hormones, and supporting immune function.

Whey protein is commonly used as a dietary supplement to help build muscle mass and improve athletic performance. It is a popular choice among bodybuilders and other athletes because it is easily digestible and absorbed by the body, and has a high biological value, which means that it is able to provide the body with the necessary amino acids for protein synthesis.

Whey protein is available in a variety of forms, including powders, shakes, and bars. It can be mixed with water or other liquids to make a protein shake, or added to foods such as yogurt, oatmeal, and smoothies to boost the protein content. It is generally recommended to consume whey protein after a workout to help repair and rebuild muscle tissues.

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Source: What Is a Whole-Foods Diet? Benefits, Risks, Food List, and More

Some possible meal ideas

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