Diet Plan Part 2: Keto, Macros, Supplements, My Daily Diet Routine, Seven Diet Tips (Episode #13)

Diet Plan Part 2: Keto, Macros, Supplements, My Daily Diet Routine, Seven Diet Tips (Episode #13)


Welcome to the wise eats podcast for more on this episode head over to wise – eats
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Now let’s get right into part 2 of the wise eats diet plan. It’s time to wise up
I’m going to show you how to do the Olive Garden breadstick post Malone style
Well, hello again wise guys and gals and welcome to episode 13 of Y Z’s
Today, it’s part 2 of the Y’s eats diet plan and I’ll be talking more about exactly the types of foods you want to
Eat to lose body fat build lean muscle and optimize your life. I’m gonna be talking about macros
cooking
supplements and then I’ll actually run through a typical diet day for me for optimized performance if
You missed part one head over to wise – eats dot-com
Episode 12 and check it out
I
Talked about though the Y Z’s diet philosophy grocery shopping and a whole bunch more so definitely go check that out
so the first thing I want to talk about our
Macronutrients just in case you’re new to the whole diet thing like I was back in the day. There’s three basic
Macronutrients protein fat and carbohydrate. I think most of us know that
Your diet should include varying amounts of each of these macros depending on your goals
in general your calorie intake should be made up of about 15 to 20 percent fat 30 to 40 percent protein and
30 to 50 percent
Carbohydrate why do we eat carbohydrates? We eat carbohydrates?
Simply so they can be stored as glycogen
For later use as glucose. Okay, so I just turned 36. I’m 6 foot tall right now. I’m about
185 pounds and I have a very active lifestyle
I’m lifting weights three to five days a week and I stay very active on my off days
So in order to maintain my current weight I need around
Twenty nine hundred calories a day and obviously that’s a gonna fluctuate
now in order to gain weight, I want to bump that up to rate about
3200 calories a day an order in order to lose body fat. I want to drop that to about 2600 calories a day
So obviously your body has different requirements than mine
And these numbers are just estimates
But they are a good place to start
And there’s a lot of different places. You can go to find out exactly what you need
so just Google like calorie or
Macronutrient calculator and you’ll find something you just punch in some of your info and it’ll spit out some numbers and those are just basic
Guidelines for you to follow to start from there
you want to kind of track your intake see how your body is responding and then change it from there and
That’s in a nutshell how you can figure out
Where you’re at with your macronutrient?
situation
This is the only way to go meeting you’re in strict training we gotta watch your diet
We gotta make sure you don’t get overloaded with all those carbohydrates
So in part one, I talked quite a bit about carbs and my favorite sources which are fruits vegetables
jasmine rice
potatoes and oats
Carbohydrates are like a bad word nowadays because keto is the hotness
But I believe that healthy active individuals should be eating carbs period and I love eating carbs
I feel amazing when I have them they give me energy and that’s just my preference
That’s not to say that there aren’t benefits to the keto diet. I’ve
understand that it can help curb cravings and
Actually provide some mental clarity when you’re following the diet, and it does result in some rapid weight loss initially
but often that’s only temporary and
there’s often a massive rebound effect that happens when you
Come off the diet where your cravings intensify and your appetite skyrockets
And I’m not speaking on that from personal experience the bottom line for me
Is that the fitness and nutrition experts that I follow don’t recommend keto a healthy balance of all the macronutrients
Coming from real food with good sleep exercise and stress management or all you need
But if you’re interested in keto and you want to try it out and it’s working for you fantastic
But I don’t think you should be worried about
Whether you’re on keto or Atkins or paleo or carnivore?
If you’re not eating at least 3 servings of fruits and vegetables a day or going for walks
solid sleep staying hydrated
meditating and
Eliminating processed foods and sugar tried to try that diet first then then then let’s talk about keto after that
But whatever it’s a free country do whatever you want. I just think if you’re doing those fundamental things it really doesn’t matter
What diet you’re following hash tag? I?
Carbs
Alright, so let’s get into proteins and fats
Protein is extremely important if you want to lose body fat and build muscle
and my my first recommendation to any person that’s in looking to improve their health or lose weight or change their body is
To increase their protein intake now. I always make sure that I hit my protein intake for the day
Whereas my fat and carbohydrate amounts will fluctuate
a
Lot of ways to get your protein my favorite sources right now are chicken eggs
sardines, I
Was messing with tofu for a little while just to try it out, but I read a lot of stuff about estrogen on tofu
So that’s really not my gig
but also Greek yogurt cottage cheese and whey protein isolate which is obviously highly processed but
protein shakes are
pretty tasty and
Hey, it’s a shortcut but it’s a it’s a good good way to get your protein and also in the absence of real food
So for dietary fat I try to keep that as low as possible because it’s really easy to overdo it
And I mean it’s extremely healthy for you, but it’s also the macro that’s most easily converted in the body fat
So you have to be careful with it. My favorite sources are
avocado oil olive
oil peanut butter feta cheese
sardines walnuts and
I also use flaxseed and chia seed a lot. Yeah hemp seed
She is seen we love the seeds monosodium glutamate buttermilk. Wake up
So balancing, these three macronutrients is critical for accomplishing your fitness goals as efficiently as possible
when I originally lost 90 pounds, I
focused strictly on
overall
Calorie intake I wasn’t really focused on macronutrients at all. Really
I mean, I probably stepped up my protein and then just focused on calorie restriction and it worked lost a ton of weight
but once I got sick and I was just skinny and I decided to really focus on health and longevity and
building muscle then macronutrient
Amounts became a lot more important and that’s when I started focusing on him if you understand your macro needs ahead of time
It’s gonna give you a huge advantage going into whatever kind of diet program you’re on
Personally I aim for anywhere from 40 to 60 grams of fat a day
I keep my protein about one gram per pound of body weight
So right around 200 grams
Maybe maybe a little bit more just to make sure and then the rest of it is made up of healthy carbohydrates
Lord knows the way to a girl’s heart is through carbs now. Let’s talk cooking
Everything we prepare is done in the oven on the stove or in our Blendtec blender
We don’t have any fancy gizmos or microwaves, and we actually we actually got rid of our microwave years ago
we either heat everything up on the stove in the oven or
I’m crazy. I’ll eat it cold. I eat my
Every single day I have cold lunch at work because I don’t use the microwaves
I just bring in my my prepared lunch and just eat it right out of the refrigerator
so
Hey sometimes food is better when it’s cold
Don’t hate for high temperature cooking
we use olive oil coconut oil and
avocado oil you want to avoid refined vegetable oils as much as possible because they’re
Inflammatory and they’re low in omega-3s and you’re gonna run into those a lot when you’re eating out
So be careful of that these vegetable oil is that the restaurants use cause inflammation which again?
Certain disease we can weed through all the trash one tactic. Then I’m a big fan of is batch cooking
Obviously, we’re all super busy. So get the most out of your time in the kitchen by
Multitasking I’ll get I’ll get some potatoes throw those in the oven
Get some chicken breasts have those in the oven as well while those are going. I’ll steam some rice. I’ll steam some vegetables
Have all that going at the same time by preparing ahead of time. Your meals are always ready to go leaving you
No, excuse to eat out or buy from the catering truck or that vending machine get rid of that junk
So once you have food prepared sticking to your diet goals is a breeze open up the refrigerator
Take a little bit of this a little bit of that
Throw it on the stove mix it all together and heat it up and you can add some avocado
Oil or some fresh greens for a quick easy healthy meal at any time
One hour or so a preparation can lead to several days worth of meals most of the time
My lunches and dinners are just mixtures of stuff
I already have prepared and ready to go a couple of recipes
You might want to check out are the chicken wise rice and the chokeslam chicken salad, and I’ll be adding more as we go along
Next time you’re in the kitchen make wise choice one more thing
I want to cover briefly is supplements in the bottom line on supplements is that you really don’t need them?
the best supplement that you can take is a diet that’s rich in
Healthy Whole Foods and Earth grown nutrients, and I know that’s not the sexy answer, but it’s 100% true
supplement companies are not gonna get rich selling you kale or olive oil and
That’s why so many different pills and powders exist
So block all that fancy marketing junk
out of your mind and know that real food is the real is the supplement that actually works that
said
Supplements can help you achieve your goals more quickly and conveniently
so I do there are some that I use and
Because I’m lifting weights often. I take a whey protein isolate
I also use pea protein and casein protein
My favorite brands are naked and Legion athletics Legion athletics. It has an awesome vanilla
Whey isolate we put it in like all of our shakes
It’s so good and you don’t have to add any other sweeteners or anything’s naturally sweetened and flavoured and all that
So I’m lifting weights most of the time I
Take five grams of creatine a day in
Cycles, you know, sometimes I’ll take it for a couple months and I’ll stop for a little while then pick it back up
Any time I’m looking to try to
Build some strength. That’s when I sit back on the creatine and
That helps to speed muscle growth and recovery
When it comes to pre workouts, my all-time favorite pre-workout is a black coffee maybe with some MCT oil
most other pre-workout supplements are just overhyped overpriced junk that’s loaded with chemicals and
BS
so once in a while, I’ll use Legion athletics pulse and
If you really dead set on taking a pre-workout, that’s the one that I recommend I try to stay away from it
Most of the time because the student the stimulants in it kind of affect my sleep sometimes
It tastes good gives me gives gets me psyched up before workout
So every once in a while, I’ll throw it in but like I said most the time it’s just some coffee
so if you are gonna go with the pre-workout beware of ingredients and
definitely go with a company that you trust because you never know what they’re slipping and that stuff you only pre-workout supplement I need is
A half gallon of purified water and a cup of hot coffee and that’s exactly what we’re growing up today in west days kitchen other
Supplements I recommend our multivitamins fish oil and vitamin D
Sometimes before bed. I’ll take a broccoli sprout tablet or some magnesium but
Most of all, these nutrients can be covered through a healthy diet. I’m eating a lot of canned sardines
So I’m getting I’m getting my fish oil right there open up a can of sardines boom. They’re good
I’ll tell you hi. I really I’m afraid I saw you. Just whoop it down. I’m afraid I’d lose it
Okay, so to give you an idea of the wise eats diet plan and practice
Let me run you through a typical day for me as it relates to diet
Very first thing I do when I get up is get hydrated slam a big thing of water down
After I get fully hydrated, I’ll have some black coffee maybe with some MCT oil in it
Then I’ll go for a fasted walk or do some foam rolling or a core workout or just some stretching
In case you haven’t noticed yet. I’m a big fan of coffee
So if you want head over to wise – eats calm slash coffee, and you’ll see some of my favorite blends there
so my first meal of the day is usually some scrambled eggs with either vegetable potato or rice and
some spices
If I skip on that I’ll do a salad a smoothie or power oatmeal
I know somebody just said a salad for breakfast heck. Yeah, I will have me a salad for breakfast
I’ll have a salad for breakfast lunch and dinner as a matter of fact, so
Get at me on that
But whatever the meal is. I always plan it ahead of time
especially if I know I’m gonna be on the go and
that’s why food prep is so important because if you don’t give yourself healthy meals to choose from
you’re gonna end up in a situation where you’re starved with nothing on hand and that’s gonna force you into poor diet choices and
That’s not gonna be anybody else’s fault, but your own so take control and be accountable
Stay right there so that covers breakfast and lunches and dinners are pretty interchangeable
For me, it’s typically a salad made with spinach or kale
mixed with a lean protein like chicken
Sardines or salmon and I got a whole list of different things. I’ll throw on a salad but just for
example fresh onion feta cheese tomato
beans cucumber pickles olives dried cranberries
hemp seed
For we’ll use olive oil Liquid aminos balsamic vinegar
Salsa, or even some pasta sauce and sometimes I don’t use dressing at all
I’ll throw on some fresh fruit like some apples or blueberry and just the fruit alone is good enough to
Sweeten the salad up a little bit so good
Know what I like croutons
Can I just get a laundry basket of croutons?
Salads are awesome because you can rotate so many different ingredients to get a variety of flavors
All while getting the benefits of a whole bunch of different nutrient profiles and all your major dietary needs in one meal
Now I used to think of salad as just a pile of iceberg lettuce salad with some croutons and some shredded cheddar cheese
Maybe a cucumber slice and just a pile of ranch dressing but those days are long gone
salads to me or their life and their your one-way ticket to better health if you
Make them a staple in your diet and get creative with the ingredients
Aside from salad we’ll do some type of stir-fry or ground turkey chili and
For our sides, we have baked potato quinoa or rice
So if you want to get an idea of some of these meals in action head over to wise – eats, calm slash
Recipes and you’ll find a complete list of recipes broken down by category
Today we’re making dessert
Faster biker banana bread finally, let’s talk dessert. I have a bunch of recipes over on the website like banana bread
Coconut oil chocolates the muscle milkshake and many others that are made with wholesome ingredients
But just remember that at the end of the day, it’s still dessert and should be enjoyed in moderation
But that said I have dessert every single day. Usually it’s
chocolate protein pudding
Some Greek yogurt with fruit or a protein shake
Sometimes it’ll be as simple as an apple with some almond butter or just some frozen fruit out of the freezer
But I always switch it up depending on where my calorie count is
Usually aim for something
High in protein so dessert is my last meal of the day and that’s what a typical diet day looks like for me
Hopefully that gives you some ideas
I’m I’m by no means perfect, but I try to get better every single day
And that’s the goal. I don’t care where you stand. I don’t care what you believe in
All I want from you is your best. I want you to be ready before I get out of here
Let’s go through some quick diet tips
First one is don’t overhaul your diet add
One thing in or take one thing out
Get rid of pop or get rid of fast food add in some vegetables drink more water. Keep it simple at first
Don’t overwhelm yourself and try to change everything all at once just start somewhere
Tip number two is to stay hydrated
Most overeating comes when you’re dehydrated or bored so keep drinking water and stay active
go for walks in between meals and
Don’t hang around the kitchen where you’re gonna be likely to snack because I know that’s what I’ll do
I’ll stand in the kitchen just snack for hours
So that’s when I get out of the kitchen make a wise decision
Hit in the kitchen make a wise decision
Tip number three is to count your calories
And/or start a diet Journal and I cannot recommend this one enough because it worked wonders for me and it was a total GameChanger
So if I was to train any one person today, that would be step
number one is
start tracking what you’re currently eating don’t change anything just start tracking it and get a current state of where you are because
You can’t get where you’re going if you don’t know where you are right now
so figure that out, and that’s
Then we go on from there
Tip number four is to avoid buying foods that you tend to overeat and I’m famous for this one like peanut butter
I’ll just scoop that right out of the jar
Dates, I had to quit buying dates because they’re like sort of healthy. They’re like nature’s candy they say and
That’s technically a dried fruit
But and I’d go through a half a bag a half of one of them Costco bags full of them suckers
They are so flippin
delicious
so
You just got to know that some things you can’t control yourself on
Don’t buy them. Don’t put them in your house. Don’t put them in front of your face
Because you’re setting yourself up for failure you lose
Good day
Sir tip number five is before you enjoy a meal try to visualize your fitness goals
And is that food that you’re about to eat gonna bring you closer to your goals or take you further away from them?
actually think about it and
Hey, you may eat it anyway
But at least you took a second to think about it and that’s that’s a step in the right direction
Tip number six is to find some consistency in your diet
It can’t always be a little bit of this bad food today and a little bit of that bad food tomorrow
You have to schedule some set time where you’re only eating real food
otherwise you’ll never
fully get that junk out of your system and
You’ll just never achieve any sort of consistency with your diet. The final tip is that it’s never too late to get started
It took me until age 25 to finally wise up and get serious about my health
My dad was stricken with diabetes and had a leg amputated before he decided to quit smoking
quit drinking and start eating healthy
He was 55 years old and lost 60 pounds and actually cured his diabetes
So I work with another guy whose rate around retirement age who was just now starting to work out and get in shape
He’s riding his bike. He’s lifting light weights and
taking charge of his health
So change is possible no matter what your age weight or fitness level is
Sooner or later your health is gonna become your number-one priority
So why not start today before it’s too late now?
Listen, don’t worry about pene because I know you want penne, but it’s only gluten-free
So we’ll have the rigatoni
All right. So that’s gonna do it for the wise eats diet plan
There’s so much more to discuss here and it could go on forever
But those are some of the main points I wanted to hit on
my challenge to you is to take it least one thing from this episode and improve your habits going forward and
Actually, let me know what that one thing is in the comments
Let me know what you’re gonna change going forward to improve your life. I would love to hear about it. So
the bottom line with the diet plan
Is that the more ways you can get Whole Foods in their most natural States and from good?
Sources the better you’re going to feel and the healthier you’re gonna be so with that
please don’t forget to comment like subscribe to this channel and
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Which shows your dig in the show and check out wise – eats calm or you’ll find the YouTube video
transcript pictures recipes and more
finally, don’t forget to sign up for my free newsletter at wise choice nation.com and instantly receive that approved foods and
Grocery list so go do that right now and change your life
I’ll see you over there until next time be good to yourself be good to others and make wise choices
Welcome to the wise each podcast for more
Here we go
So if you
Once you want if you banana bread coconut up Coppens
Let me run you through a typical day for me as it results as God
For any you ladies out there listening
Holla not at me though. I’m married. I
Will stand in the kitchen and sit there and eat until I get my ass out of the kitchen. Oh
Man’s the worst podcast
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