The core – Monday to Friday
Here’s a sustainable diet for the person looking to stay lean and strong. At first glance it may seem like a ridiculous amount of food… and it is. The important thing to remember is that the quantity of food doesn’t always match the calories. Vegetables are an excellent example of this, for instance 10 cups of broccoli has 540 calories or the equivalent of 2.5 cups of spaghetti. So please keep this in mind when reading through the diet.
The diet is really easy to follow, there is only one guideline and one supplement. The first nutrient we want to determine is protein intake. For women we are going to take 1.5g per kg of body weight and men 1.75g per kg of body weight. For example a 62kg women would eat 93g of protein and a 90kg man would eat 158g of protein.
The only supplement that is required is an Omega-3 supplement, take a look at the label and use their recommended dosage. Don’t worry there is more to this than just protein and pills.
Now the rest; we’re just going to start with some general calorie intakes (they can be adjusted after the 2nd week), men 1500 kcal/day and women 1200 kcal/day. Remembering that protein has 4 kcal/gram subtract your protein calories from your total daily calories. So our 90kg male would work out like this; 158g x 4kcal/g = 632kcal, 1500kcal – 632kcal = 868kcal. So we’re going to be taking in 868kcal of carbs, and all of these carbs are going to come from vegetables! Don’t be shocked when you start looking at the numbers for this and find that you’re eating bags of veggies everyday. Here are some examples of vegetables (all standardized to one cup);
- Broccoli (54kcal)
- Cucumber (16kcal)
- Asparagus (40kcal)
- Green Peppers (30kcal)
- Green Beans (44kcal)
You might find yourself very hungry in this diet, good news is we can tame those hungry feelings. By adding more fiber to your diet your body will digest food slower and leave you feeling fuller longer. Try adding physillum husk to a protein shake in the morning; try this shake in the morning. 175g Greek Yogurt, 1 scoop protein powder, 1 tbsp phsyillum husk and some sweetner. You can add water to this to get the consistency you want.
Noticed something yet? There is no processed food on here, and yes bread and other grain based food is processed, so it’s a no-no. If you take that idea to heart you will do great on this diet.
The ReFeed – Sunday
OK here’s an exception to that grains rule, on Sunday you can have a bunch of carbs, in fact you can replace the veggies with grain foods. Now’s the time to eat some oatmeal, some pasta, and that bagel you’ve been eyeing up all week.
I’m going to put it out there and challenge everybody to eat a healthy grain free diet (at least 6 of 7 days/week)… game for the challenge? Leave a comment below and challenge a friend.