Diet can be the secret to skinmaxing, motivationmaxing, heightmaxing, bodymaxing, and many things. Think about it. Your development is a function of what you eat and what you do. Therefore, what you eat should be analyzed carefully. Diet can also potentially ensure your mewing results are maximized.(Holy buzzwords)
There are a lot of differing views on the best diet. However, to looksmax, you ought to ensure that your body is not deficient on any micro (vitamins, minerals, etc.) and macros (protein, fats, carbs). So how do you begin to understand the vast knowledge -that often seems conflicting- out there?
For starters, the IM (Institute of Medicine) sets RDAs (Recommended Dietary Allowances) for all the nutrients you need. They base their RDA levels on research. However, it is still very difficult to look at all the research papers they publish and come up with a diet that suits you on your journey to looksmaxing. This is where the USDA (Department of Agriculture) and HHS (Department of Health and Human Services) come into play. Every 5 years, a group of the best scientists form an Advisory committee and they perform systematic reviews, review of existing systematic reviews, and data analyses. Then, they submit an advisory report to the USDA and HHS. At the end of this long process, they publish a Dietary Guideline. In other words, they condense all the best knowledge, research, and analysis into an easy to read ~100-page guideline so you don't have to do the research yourself.Here i'm gonna summarise down below so you don't have to read it
.
Step 1) Calories:
Are you trying to gain or lose weight? The only thing that will affect that is the number of calories you consume. Period. You can start by trying to understand how many calories you already consume. You can use apps like (myFitnessPal) to track the foods you eat. The app is free and super easy to use. They have barcode scanners and a huge database of many foods that you can pick from. It tracks the number of nutrients you consume, whether it satisfies your needs based on the RDAs I talked about earlier, and allows you to log your weight.
The amount of weight you gain or lose is based on how many excess or deficient calories you are left with at the end of the day. For example, if you ate 2400 calories and burned out 2000, those extra 400 calories will be stored as fat. So, how many calories should you consume? It's hard to tell.
You need to figure out your BMR (Basal Metabolic Rate). It's how many calories you burn in 24 hours if you did nothing but sit. And then based on your activity levels and desired weight, set your calorie count. You can use the following calculator that does most of that for you.
Step 2) Food:
In the 2015-2020 Dietary guideline, they give you the recommended amounts of cups, ounces, tablespoons, etc. you have to eat of every food group to satisfy the RDAs. There are three main diets to pick from (Basic US-style, Mediterranean, and Vegetarian). Let's look at the US-style diet. On page 80 of the 2015-2020 Dietary Guideline, they set out all those recommendations based on your desired calorie level. For example, if you want to consume 2600 calories and meet all your RDAs, you have to eat: 3.5 cups of vegetables, 2 cups of fruits, 9 ounces of grains, 3 cups of Dairy, 6.5 ounces of protein foods, and 34g of oil. Some of these are further broken down by food group. This allows you to pick from the foods you like while making sure that you meet all your RDAs. On top of that, if you track those foods with myFitnessPal, you can double-check that you are meeting your RDAs.
Step 3) Staying Healthy (Optional)
If you want to stay healthy, you can follow the key recommendations set out in the guidelines.
The key recommendations are:
Consume less than 10 percent of calories per day from added sugars
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2300 mg per day of Sodium
Limit Alcohol up to two drinks per day for men and one for women
myFitnessPal also tracks those for you so you don't have to.
Step 4) Bodybuilding:
Those RDAs are for the average person. If you are bodybuilding, you need to consume a lot of protein. Ignore the RDAs on protein and instead consume anything above 0.6 grams per pound of body weight. If you weigh 150 lbs, eat more than 80 g of protein every day (this is all within your calorie count you set in step 1).
For bodybuilding supplements, the National Institute of Health has done the research on that. This NIH website has everything you need to know about all the supplements you need to take. Basically, just take protein powder and Creatine, and citrulline malate for pre-workout.
Following a proper diet has many positive effects. I'll list some of them:
If you suffer from mid-day laziness or getting tired at random times of the day, it is most likely due to your diet. If you eat a lot of refined carbs, it can mess up your insulin levels. Stick to eating whole-grain carbs to prevent that.
Over the long run, you are less likely to be diabetic or develop many kinds of cancer and many other diseases.
You will stay healthy and young.
Thank you for reading
FoidSlayer
atrophicpyra Y'all owe me rep
There are a lot of differing views on the best diet. However, to looksmax, you ought to ensure that your body is not deficient on any micro (vitamins, minerals, etc.) and macros (protein, fats, carbs). So how do you begin to understand the vast knowledge -that often seems conflicting- out there?
For starters, the IM (Institute of Medicine) sets RDAs (Recommended Dietary Allowances) for all the nutrients you need. They base their RDA levels on research. However, it is still very difficult to look at all the research papers they publish and come up with a diet that suits you on your journey to looksmaxing. This is where the USDA (Department of Agriculture) and HHS (Department of Health and Human Services) come into play. Every 5 years, a group of the best scientists form an Advisory committee and they perform systematic reviews, review of existing systematic reviews, and data analyses. Then, they submit an advisory report to the USDA and HHS. At the end of this long process, they publish a Dietary Guideline. In other words, they condense all the best knowledge, research, and analysis into an easy to read ~100-page guideline so you don't have to do the research yourself.Here i'm gonna summarise down below so you don't have to read it
.Step 1) Calories:
Are you trying to gain or lose weight? The only thing that will affect that is the number of calories you consume. Period. You can start by trying to understand how many calories you already consume. You can use apps like (myFitnessPal) to track the foods you eat. The app is free and super easy to use. They have barcode scanners and a huge database of many foods that you can pick from. It tracks the number of nutrients you consume, whether it satisfies your needs based on the RDAs I talked about earlier, and allows you to log your weight.
The amount of weight you gain or lose is based on how many excess or deficient calories you are left with at the end of the day. For example, if you ate 2400 calories and burned out 2000, those extra 400 calories will be stored as fat. So, how many calories should you consume? It's hard to tell.
You need to figure out your BMR (Basal Metabolic Rate). It's how many calories you burn in 24 hours if you did nothing but sit. And then based on your activity levels and desired weight, set your calorie count. You can use the following calculator that does most of that for you.
Step 2) Food:
In the 2015-2020 Dietary guideline, they give you the recommended amounts of cups, ounces, tablespoons, etc. you have to eat of every food group to satisfy the RDAs. There are three main diets to pick from (Basic US-style, Mediterranean, and Vegetarian). Let's look at the US-style diet. On page 80 of the 2015-2020 Dietary Guideline, they set out all those recommendations based on your desired calorie level. For example, if you want to consume 2600 calories and meet all your RDAs, you have to eat: 3.5 cups of vegetables, 2 cups of fruits, 9 ounces of grains, 3 cups of Dairy, 6.5 ounces of protein foods, and 34g of oil. Some of these are further broken down by food group. This allows you to pick from the foods you like while making sure that you meet all your RDAs. On top of that, if you track those foods with myFitnessPal, you can double-check that you are meeting your RDAs.
Step 3) Staying Healthy (Optional)
If you want to stay healthy, you can follow the key recommendations set out in the guidelines.
The key recommendations are:
Consume less than 10 percent of calories per day from added sugars
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2300 mg per day of Sodium
Limit Alcohol up to two drinks per day for men and one for women
myFitnessPal also tracks those for you so you don't have to.
Step 4) Bodybuilding:
Those RDAs are for the average person. If you are bodybuilding, you need to consume a lot of protein. Ignore the RDAs on protein and instead consume anything above 0.6 grams per pound of body weight. If you weigh 150 lbs, eat more than 80 g of protein every day (this is all within your calorie count you set in step 1).
For bodybuilding supplements, the National Institute of Health has done the research on that. This NIH website has everything you need to know about all the supplements you need to take. Basically, just take protein powder and Creatine, and citrulline malate for pre-workout.
Following a proper diet has many positive effects. I'll list some of them:
If you suffer from mid-day laziness or getting tired at random times of the day, it is most likely due to your diet. If you eat a lot of refined carbs, it can mess up your insulin levels. Stick to eating whole-grain carbs to prevent that.
Over the long run, you are less likely to be diabetic or develop many kinds of cancer and many other diseases.
You will stay healthy and young.
FoidSlayer
atrophicpyra Y'all owe me rep
