This is a north star document. I’m not perfect and I deviate from this regularly.
Overview
- Concentrate on higher-volume, lower-calorie foods
- Treat hunger as a symptom rather than trying to attack it with willpower. Try to eat in a way where I’m never hungry
- Consume minimal amounts of zero-value foods, which are low in protein and high in sugar or fat, ie:
- Ice-cream, cake, sweets
- Minimise foods that are really carb-rich:
- Bread, pasta, pizza
- Be careful with dangerous foods (easy to have lots of calories):
- Cheese, oil, mayonnaise, most sauces
- Eat nice foods 2+ times per week with friends, don’t be anal retentive when socialising
Eat variations of these meals at home
Oats
With things like: Skyr, Oats, Flaxseed, Seeds, Nuts, Fruits
Soup
Mostly vegetable soups (Pumpkin, cauliflower, etc)
With things like: cottage cheese, spicy sauce, seeds, croutons, extra vegetables
Protein smoothies
With things like: creatine, fruit, vegetables, nuts
Salad (vegetables & nuts)
With a big variety of vegetables, and things like: feta, nuts, hummus, egg, lentils, vinegar, olive oil
Grain bowl or stir-fry
With lots of vegetables and meat or seafood
Treats
Red wine
Chocolate
Caviar
Mussels
Oysters
Try to include
- Legumes
- Hummus
- Seaweed or iodised salt
- Fermented foods
- Mushrooms, garlic, turmeric
- Marine omega-3s or algae
- Tofu/tempeh
- Eggs
- Seafood (Tuna, Salmon, Lobster, Prawns, Oyster, Mussels, Sardines, Octopus, Crab)
- Dark leafy greens
- Variety of herbs & spices
- Beetroot