As I continue to attack the puzzle of nutrition, the more I
You see, healthy eating is simple. It is perhaps the most simplest thing regarding nutrition that we already know.
But there are so many other things, ideas, documentaries, bad guys,
I just saw this TEDx video by Dr. Mike Isratael and he dissolves the science by looking at the sum of the evidence, conclusions based on a body of studies. After digesting these volumes of work, he makes some profounding conclusions, which are, surprisingly simple.
THE DIET & HEALTH PYRAMID:
♦ Total Calories accounts for 60% of the equation. This is why most diets and eating patterns work to some degree. It gets the consumer to account for the calories consumed, which almost always leads to success. Manage your calorie balance to achieve your general healthy weight.
♦ Calories sources account for 20%. Israetel says to eat healthy most of the time. It sounds reasonable but this is where most people falter. Bad eating almost always leads to overconsumption because bad foods are very, very calorie dense. The best thing you can do is keep your food selection to a narrow set of choices: fruits, veggies, whole grains, lean protein, and healthy fats is what Israetel suggests. I would eliminate fruits and whole grains initially until healthy weight is achieved.
♦ Macronutrient amounts. Our body needs certain amounts of each macronutrient (protein, carbohydrates, and fats). Israetel says that we only need about 10% of each macronutrient when considering health. We can fill in the rest of the 70% with whatever we prefer, as long as we maintain calorie balance. Again, this is naturally easier for most people if you keep sweets, bread, and other calorie dense foods low.
♦ Nutrient timing is overrated. 3-6 meals work best for most people. Fasting is overrated. Eating at nighttime is ok.
♦ Hydration is largely self-regulated, you drink when you are thirsty. Unless sporting, of course.
♦ Supplements. Almost all supplements are ineffective at their claims.