My goal is to live a long and healthy life, both physically and mentally. I want to wake up every morning feeling AWESOME. It’s obvious that diet alone won’t achieve that. Exercise is an important part here but this article is about nutrition only.
Disclaimer: I am not a doctor and I don’t pretend to be one on the internet. If you want to drastically change your diet or if you have any medical condition, please consult a professional before doing so. I am not affiliated with any books, podcasts or products I may recommend.
- I started adjusting my way of eating about 3 years ago.
- I read over 20 books, listened to over 100 podcasts and read many online articles. I implemented things that made sense to me and self-evaluated the results.
- In those 3 years, I gradually lost 15KG of fat (22% of my body weight).
- I’m currently at 56KG (1m70 tall).
- I plan to gain more muscle and end up around 62KG with 10% body fat.
- I don’t recommend blindly following rules, you have to try things out and evaluate them for yourself.
- Crash diets or drastic changes don’t work.
- I have the luxury of preparing food and eating at home almost every day at whatever time I want. I also don’t have to compromise on quality food from a financial point of view. If you’re not in that position you’ll have to be creative.
What my typical day of eating looks like:
500ml of mineral water + 1000mg of vitamin C + 5000 IU vitamin D
Coffee (no milk/sugar)
Workout time on workout days (I take BCAAs before and after workout)
More coffee (except on workout days)
First meal of the day: 200g of spinach/broccoli/beetroot + eggs/salmon/sardines + macadamia/brazil nuts + chocolate (at least 90% dark, I get the 99% one from Lindt, about 10g/day)
Supplements: Multi vitamins (I get Multi Thera) and 1350mg fish/krill oil (I get Nordic Naturals)
Cut-off for coffee/caffeine (usually after meal coffee)
Green juice (Kale, Spinach, Broccoli, Ginger, Cayenne, Water) or spice shot (Ginger, Turmeric, Lime, Cayenne)
Some nuts and/or chocolate if hungry
Last meal of the day: 200g zucchini/eggplant/tomato, 150g pasta/rice/potatoes, 200g steak
(This entire meal takes me 15 minutes to prepare with the pasta version)
Supplements: Multi vitamins, 1000mg magnesium, 1350mg fish/krill oil
Cut-off for any food or other calorie intake
Bed (I try to reduce water/tea after dinner so I don’t have to wake up during the night)
- If you want to change 1 thing in your diet, choose from the following:
- Some form of fasting
- Lots of green vegetables
- Fish/krill oil supplements (quality is super important here)
- Cut sugar and restrict carb intake
- As you can see I only have a 6-hour feeding window and 18 hours of fasting every day. I’m convinced that every diet should have some form of fasting. I don’t have the balls to do a 72-hour fast, but it looks like this is a more effective way of fasting. I’m used to fasting on a daily basis, I don’t get hungry and it is hugely convenient. I work out 15 hours into my fast which I’m totally cool with (no dizziness or loss of strength).
- I consume around 3L of water/day
- Everybody is different in their needs of food. I tend to perform best when I don’t have carbs during the day. Also depends on your physical requirements. If you work in construction you will need more food.
- I don’t consume any alcohol. If you do, stick to red wine. No beer.
- Pasta is my weakness. If I would leave it out I wouldn’t last.
- I don’t have any rules but I try to stick to my fasting. I have an occasional pizza or kebab without any feelings of guilt.
- I know the diet largely resembles Paleo and Ketogenic diets, I try to take good stuff from everywhere while not restricting myself in any way to maximise long term sustainability.
Books that mostly impacted my diet:
Mark Sisson – The Primal Blueprint
Mark Hyman – The Ultra Mind Solution
Anything from Tim Ferriss on nutrition (Tools of Titans is good starting point)
FoundMyFitness by Rhonda Patrick
Tim Ferriss show (find interesting ones in Tools of Titans, then listen to those episodes of the podcast)