you can't outrun your fork – food is as important to your life as training is, protein helps your muscles to grow, carbs and fat provide the fuel. For longevity you should prioritize home cooked meals and try to avoid processed foods. Keep it simple and you will be able to sustain this lifestyle.
DRINK WATER!!!
This might be controversial but I stopped eating rice, bread and phuthu/pap (South African food made from maize meal). The reason I stopped eating these foods is that it affects insulin every time I consume them. When you eat carbohydrates, your body breaks them down into glucose. This raises your blood sugar levels. This increase in blood glucose signals the pancreas to release insulin. Insulin helps move glucose from the bloodstream into cells for energy or storage. Continuous spikes can lead to your body becoming insulin resistant, at this stage you have entered diabetes town.
I also noticed that I easily lost belly fat in less than 2 weeks. You will notice that I have abs but I never do any ab workouts. I believe that this is a combination of genetics and the foods I do not eat. I will breakdown the foods I do eat. I eat intuitively focused on mostly protein.
Breakfast – I train fasted (before I eat) and eat around 10 am. This meal comprises of meat which could be either boerewors (South African sausage), chicken, beef curry with lentils (rice replacement) and a side which is either butternut, sweet potato or beetroot. I drink either rooibos tea, juice or Milo (moving towards pure Cocoa).
Lunch – This meal is around 1pm. This meal comprises of meat which could be either boerewors, chicken, beef curry with lentils (rice replacement) and a side which is either butternut, sweet potato or beetroot. I drink either rooibos tea, juice or Milo (moving towards pure Cocoa).
Dinner – This meal is around 6pm. This meal comprises of meat which could be either boerewors, chicken, beef curry with lentils (rice replacement) and a side which is either butternut, sweet potato or beetroot. I drink either rooibos tea, juice or Milo (moving towards pure Cocoa).
Evening Snack - This meal is around 20:30pm. This meal is Futurelife (powdered cereal that can be mixed with water or milk), a teaspoon of peanut butter and one banana.
DRINK WATER!!!
Foods I avoid:
Rice
Bread
Phuthu/pap (South African food made from maize meal)
Chips
Sweets
Fizzy drinks
Energy drinks
Foods I do eat every now and again: I eat one of the below maybe twice a month
Burgers
Takeaway Chicken (KFC, Spur, Pedros, Nandos etc)
A Peanut sandwich like twice a year
Chocolate
Don't forget to DRINK WATER!!!
Macros - Short for macronutrients, they are the main nutrients that fuel your body: protein, carbs, and fat. Calculate your macros and calories for weight loss or muscle gain with the below macro calculator.
Calorie Counter - Use the calorie calculator to estimate the number of daily calories your body needs to either lose, gain or maintain your weight.