{"id":6007,"date":"2022-08-23T05:33:00","date_gmt":"2022-08-23T05:33:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=6007"},"modified":"2022-08-23T17:21:14","modified_gmt":"2022-08-23T17:21:14","slug":"healthy-eating-ultimate-guide-start-eating-healthy-without-being-miserable","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/healthy-eating-ultimate-guide-start-eating-healthy-without-being-miserable\/","title":{"rendered":"Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3568931\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-713x344-1.jpg\" alt=\"Is this breakfast part of a healthy diet?\" width=\"713\" height=\"344\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-713x344-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-300x145-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-768x371-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy-600x289-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Leia-eating-healthy.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>So you want to start eating healthy, eh?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Amazing!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve helped <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">hundreds of thousands<\/span><\/span><span style=\"font-weight: 400;\"> of people like you transform into actual superheroes, and we focus on proper nutrition to do so. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are the exact strategies we teach our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching clients<\/a>, and we&#8217;ve used these tips to help them lose weight and get in great shape without being miserable.<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNo shame, no guilt, just results! Learn about our Coaching Program.\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><span style=\"font-weight: 400;\">Plus, we use fun LEGO photos and gifs to keep you entertained.<\/span><\/p>\n<p><strong>In this Ultimate Guide, we\u2019ll cover everything you need to start eating healthy today:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#healthy_eating\"><span style=\"font-weight: 400;\">The TRUTH about healthy eating (DON\u2019T SKIP).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#what_is_healthy_eating\"><span style=\"font-weight: 400;\">What is \u201chealthy eating\u201d exactly?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#healthy_food_list\"><span style=\"font-weight: 400;\">How to start eating healthy: eating real food.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#fruit\"><span style=\"font-weight: 400;\">What about fruit. Is fruit healthy?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#dairy\"><span style=\"font-weight: 400;\">Are cheese and dairy healthy?\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#best_diet\"><span style=\"font-weight: 400;\">What\u2019s the right diet for me: Keto, Paleo, Mediterranean?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#meal_prep\"><span style=\"font-weight: 400;\">Healthy grocery shopping, cooking, and meal prep.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#healthy_eating_meals\"><span style=\"font-weight: 400;\">19 healthy meals you can cook today.<\/span><\/a><\/li>\n<li><a href=\"#simplify-nutrition\">How to simplify nutrition (3 steps)<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#commit_to_healthy_eating\"><span style=\"font-weight: 400;\">None of this matters without your BIG WHY:<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#healthy_eating_next\"><span style=\"font-weight: 400;\">Healthy Eating: Next Steps.<\/span><\/a><\/li>\n<\/ul>\n<p>Let&#8217;s jump in!<\/p>\n<p><span id=\"more-11045\"><\/span><\/p>\n<h2><a name=\"healthy_eating\"><\/a>The Truth About Healthy Eating<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3568861\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stuffed-veggies.jpg\" alt=\"What foods make up a healthy diet?\" width=\"622\" height=\"364\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stuffed-veggies.jpg 622w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stuffed-veggies-300x176-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stuffed-veggies-600x351-1.jpg 600w\" sizes=\"(max-width: 622px) 100vw, 622px\" \/><\/p>\n<p><b>It\u2019s really easy to tell people the following advice:\u00a0<\/b><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">\u201cTo lose weight, just eat more REAL food.\u201d<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">\u201cJust eat less fast food and junk food.\u201d<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">\u201cTry to eat more organic vegetables watered by unicorn tears, farm-to-table meals served by centaurs, and kale omletes made with eggs from chickens that you raised since birth.\u201d\u00a0\u00a0<\/span><\/p>\n<p><b>Okay so maybe people don\u2019t say the last one.\u00a0<\/b><\/p>\n<p><b>But it\u2019s not far from what healthy people say to people who can\u2019t seem to get healthy.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In my opinion, these positions are completely out of touch with reality and it makes me plum dog mad.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603571\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/angry.gif\" alt=\"No one likes being told &quot;just eat better.&quot;\" width=\"468\" height=\"260\" \/><\/p>\n<p><span style=\"font-weight: 400;\">For starters, fast food is crazy delicious and dirt cheap, and often the only way that many busy parents can feed themselves and their kids.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, applying morality and guilt to food consumption (&#8220;I\u2019m being &#8216;so bad&#8217; by eating this cookie\u201d) creates an emotional rollercoaster &#8211; my <\/span><i><span style=\"font-weight: 400;\">least<\/span><\/i><span style=\"font-weight: 400;\"> favorite kind of roller coaster.<\/span><\/p>\n<p>I mean come on, <strong>we don\u2019t need to be told that freshly grown fruits and veggies are better for us than junk food.<\/strong><\/p>\n<p><strong>We don\u2019t need to be told that organic grilled chicken and kale salad is healthier than a Double Whopper with Cheese.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603598\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/obviously.gif\" alt=\"Snape knows he should eat veggies to be healthy. But HOW DO YOU DO IT!\" width=\"378\" height=\"324\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We all know this!\u00a0<\/span><\/p>\n<p><b>So rather than \u201ctrying harder\u201d to eat healthier we\u2019re going to use things like \u201cscience\u201d and \u201chuman psychology\u201d and \u201cexcessive quotation marks.\u201d\u00a0<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">Cool?<\/span><\/i><\/p>\n<p><b>Here\u2019s what you need to know: If you\u2019re just trying to be healthier and maybe lose some weight,<\/b><span style=\"font-weight: 400;\"> there\u2019s no need to start funneling kale smoothies, mainlining chicken and broccoli, and abandoning your loyalty to the Burger King.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> lose weight and be healthy while still eating these foods occasionally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Heck, people have lost weight by eating Twinkies<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a> and drinking soda and eating at McDonald\u2019s 3 times per day.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">I share this info not to promote those foods, but rather to make a big point:<\/span><\/i><\/p>\n<p><b>If you are terrified of giving up all \u201cjunk food\u201d\u2026<\/b><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">You do not need to give up fast food if it brings you joy<\/span><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do not need to feel shame for eating ice cream.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do not need to use terms like \u201ccheat meal\u201d or \u201cguilty pleasure\u201d when talking about a chocolate chip cookie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food isn&#8217;t good or evil, my dear friend!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s just food!\u00a0<\/span><\/p>\n<p><b>Let\u2019s bring it all together:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If we have certain health goals, we can give ourselves the best chance of success by getting strategic about what foods we say \u201cYES\u201d to, and what foods we say \u201cSOMETIMES\u201d to.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These YES foods give us more energy and have fewer calories on average than \u201cjunk food,\u201d which means we\u2019re likely to eat fewer total calories without realizing it.<\/span><\/p>\n<p><b>And thus, we end up with the Triforce of Awesome:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A longer lifespan.<a class=\"fn-ref-mark\" href=\"#footnote-4a\" id=\"refmark-4a\"><sup>[4a]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A smaller waistline.<a class=\"fn-ref-mark\" href=\"#footnote-4b\" id=\"refmark-4b\"><sup>[4b]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A happier, healthier existence.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3603605\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Triforce.gif\" alt=\"Healthy eating can help you be awesome in multiple ways.\" width=\"500\" height=\"212\" \/><\/p>\n<p><span style=\"font-weight: 400;\">So what are these magical foods we\u2019re talking about?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I thought you\u2019d never ask.<\/span><\/p>\n<h2><a name=\"what_is_healthy_eating\"><\/a>What is Healthy Eating?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3603716\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stromtrooper-egg-713x533-1.jpg\" alt=\"IS this egg part of a healthy diet? Let&#039;s find out!\" width=\"713\" height=\"533\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stromtrooper-egg-713x533-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stromtrooper-egg-300x224-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stromtrooper-egg-768x574-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stromtrooper-egg-600x449-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/stromtrooper-egg.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Removing all the morality and science of food, let\u2019s talk about a realistic definition of \u201chealthy food\u201d:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFoods I can eat frequently that give me enough fuel to get through the day AND don\u2019t make me miserable.\u201d<\/span><\/p>\n<p><b>Most doctors, websites, and books have generally the same list of \u201chealthy foods\u201d:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein like poultry, meat, low-fat dairy, and legumes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fruits and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Healthy carbohydrates like rice and quinoa.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Healthy fats like almonds and olive oil.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Occasional full-fat cheese and dairy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">(<\/span><i><span style=\"font-weight: 400;\">A more complete list of healthy foods is below).<\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Why is it that these are the foods that happen to end up on every list on every website when it comes to \u201chealthy eating?\u201d\u00a0<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604380\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/pooh-thinking.gif\" alt=\"Why do all sites advise more of less the same foods for a healthy diet?\" width=\"350\" height=\"189\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Simple. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are full of vitamins and minerals while also being lower in calories than ultra-processed foods that are easily overconsumed.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also fill us up, making us feel satiated, and keep us under our calorie allotment for the day.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p><b>Now you\u2019re starting to get it:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If we can prioritize these foods on our plate even occasionally, we\u2019ll feel full more often while eating fewer calories&#8230;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which leads to <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">sustainable weight loss and maintenance<\/span><\/span><span style=\"font-weight: 400;\">!\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603637\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/yes.gif\" alt=\"This man is stoked he gets to lose weight sustainably through healthy eating...and punching his enemies. \" width=\"377\" height=\"236\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Let me drive this point about into your brain (not literally).\u00a0<\/span><\/p>\n<p><b>Each of the following foods contains 200 calories in the quantities shown (courtesy of <a href=\"https:\/\/www.wisegeek.com\/what-does-200-calories-look-like.htm\" target=\"_blank\" rel=\"noopener noreferrer\">wiseGEEK<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3500307 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calories-in-a-sesame-seed-bagel-s.jpg\" alt=\"2\/3 of a bagel is 200 calories.\" width=\"348\" height=\"248\" \/><img loading=\"lazy\" class=\"wp-image-3500308 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calories-in-uncooked-pasta-s.jpg\" alt=\"This handful of pasta is 200 calories.\" width=\"348\" height=\"248\" \/><img loading=\"lazy\" class=\"wp-image-3500309 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calories-in-sliced-smoked-turkey-s.jpg\" alt=\"This handful of turkey is 200 calories.\" width=\"348\" height=\"248\" \/><img loading=\"lazy\" class=\"wp-image-3500315 aligncenter\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calories-in-apples-s.jpg\" alt=\"This plate full of apples is 200 calories.\" width=\"348\" height=\"248\" \/><\/p>\n<p>And here&#8217;s a huge plate of broccoli, also 200 calories:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3574949\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli.jpg\" alt=\"A pic of 200 calories of broccoli\" width=\"605\" height=\"403\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli.jpg 605w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli-600x400-1.jpg 600w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><\/p>\n<p><b>In this context, the realization that we might overeat certain foods compared to others starts to become more clear:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">If we accidentally overeat broccoli<\/span><\/span><span style=\"font-weight: 400;\">, we might eat an extra 20 calories. And who accidentally overeats broccoli?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">If we accidentally overeat spaghetti<\/span><\/span><span style=\"font-weight: 400;\">, we might eat an extra 500-1000 calories.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">If we accidentally eat a family-sized bag of Sour Patch Kids<\/span>,<\/span><span style=\"font-weight: 400;\"> we might eat an extra 2000 calories (and have no tastebuds left on your tongue)<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a>.<\/span><\/li>\n<\/ul>\n<p><b>Which brings me to the next point:<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a>\u00a0<\/b><\/p>\n<blockquote>\n<p><b>We humans are terrible at estimating how many calories we eat.<\/b><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Like, really really bad at it. I bet the proportions of the above foods surprised you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We consistently eat much more than we realize, by as much as 47%+.<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><\/span><\/p>\n<p><b>To make matters worse, we also OVERestimate how many calories we burn through exercise.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study showed that Fitness trackers like AppleWatch or Fitbit do not estimate energy burned through exercise accurately, some by as much as 90%!<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a>.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596493\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/portlandia-fitbit.gif\" alt=\"Our Fitbit trackers might not be super accurate when reporting calories burned. Take this into account when referencing your calorie needs.\" width=\"449\" height=\"253\" \/><\/p>\n<p>That&#8217;s why we made this fun infographic:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3897551\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic.png\" alt=\"This infographic shows calorie discrepancies from fitness trackers compared to actual calories burned.\" width=\"818\" height=\"818\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic.png 1200w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-300x300-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-600x600-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-150x150-1.png 150w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-768x768-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/calorie-tracker-infographic-100x100-1.png 100w\" sizes=\"(max-width: 818px) 100vw, 818px\" \/><\/p>\n<p><b>So when we \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">can\u2019t lose weight<\/a>,\u201d it\u2019s not because we have a broken metabolism.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not because we have bad genetics<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or that we\u2019re not eating for our blood type.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">It\u2019s because we consistently eat too much food without realizing it<\/span>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603642\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/deadpool-ugh.gif\" alt=\"Deadpool tries to match his calorie goals...when not saving the world and whatnot.\" width=\"298\" height=\"298\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Because we <\/span><i><span style=\"font-weight: 400;\">always <\/span><\/i><span style=\"font-weight: 400;\">have a ready supply of new energy from recently eaten food, more than we need, our body NEVER has to dip into our stored fat to burn for fuel.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And when we <\/span><i><span style=\"font-weight: 400;\">think <\/span><\/i><span style=\"font-weight: 400;\">we\u2019ve out-exercised our bad diet, we really haven\u2019t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So it\u2019s time to stop \u201ctrying harder\u201d and instead \u201ctry differently\u201d:<\/span><\/p>\n<p><b>In order for us to get healthy, we need to find ways to include more foods that fill us up AND taste good.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, I have that list riiiiight here!<\/span><\/p>\n<h2><a name=\"healthy_food_list\"><\/a>How to Start Eating Healthy (Healthy Food List)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3995555 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg\" alt=\"A plate that that contains a portion of protein, healthy carb, veggies\/fruit, and unsweetened drink. \" width=\"720\" height=\"567\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-300x236-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-713x561-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-600x473-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><b>There are three big macronutrients that we\u2019re going to focus on as we build our plate like the image above:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Protein:<\/b><span style=\"font-weight: 400;\"> building blocks for our muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Carbohydrates:<\/b><span style=\"font-weight: 400;\"> our bodies will burn as fuel.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Fats:<\/b><span style=\"font-weight: 400;\"> can be burned as fuel, and also helps with nutrition absorption!<\/span><\/li>\n<\/ul>\n<p><b>#1) <\/b><span style=\"text-decoration: underline;\"><b>PROTEIN<\/b><\/span><b>: Priority Numero Uno.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Protein is amazing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body uses protein to rebuild your muscles and keep you strong, especially if you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">exercising<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> regularly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein is both good for you AND highly satiating.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a>\u00a0<\/span><\/p>\n<p><b>Protein can come from any number of sources, including:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Meat (beef, bison, pork).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poultry (chicken, turkey, duck).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eggs!<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fish and shellfish (salmon, tuna, shrimp).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legumes (black beans, chickpeas).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Not a meat-eater? Read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">massive plant-based guide<\/a>!<\/span><\/i><\/p>\n<p><b>A serving of protein is about the size and thickness of your palm.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3610479 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p style=\"text-align: center;\"><em>*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.<\/em><\/p>\n<p><b>When building a plate, aim for the following amount of protein:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dudes: 1-2 servings (6-8 oz or about 170-228 g): two palms<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.<\/span><\/li>\n<\/ul>\n<p><b>If you\u2019re curious, here\u2019s how much protein is in a serving of food:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz (113 g) serving of chicken has around 30 g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz (113 g) serving of salmon has 23 g of protein<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 oz (113 g) of steak has 28 g of protein.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">how much protein should I eat per day?<\/a>\u201d you can target anywhere from 80% to 100% of your bodyweight in pounds per gram of protein, with an upper limit of 250g<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you weigh 150 pounds (68 kg), target 120-150g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you weigh 200 pounds (90 kg), target 160-200g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you weigh 250 pounds (113 kg), target 200-250g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you weigh more than 250 pounds (113 kg), target 250g of protein.<\/span><\/li>\n<\/ul>\n<p><b>#2: <\/b><span style=\"text-decoration: underline;\"><b>VEGETABLES<\/b><\/span><b>: The <\/b><b>difference-maker when it comes to healthy eating and weight management.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603421 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/dancing-broccoli.gif\" alt=\"Vegetables are the key to healthy eating.\" width=\"500\" height=\"261\" \/><\/p>\n<p><span style=\"font-weight: 400;\">They are nutrient-dense: full of all the good nutrients that your body can use to function at optimal performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, they are voluminous but calorie-light, which means you can eat lots of them, you\u2019ll feel full, but you\u2019re unlikely to over-consume calories.<\/span><\/p>\n<p><b>A serving of veggies is about the size of your fist.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3606769 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png\" alt=\"A serving of veggies should be the size of your first (or greater).\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Remember this is what just 200 calories of broccoli looks like (holy crap). This is at least 5 full servings:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3574949\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli.jpg\" alt=\"A pic of 200 calories of broccoli\" width=\"426\" height=\"284\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli.jpg 605w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/what-200-calories-look-like-food-broccoli-600x400-1.jpg 600w\" sizes=\"(max-width: 426px) 100vw, 426px\" \/><\/p>\n<p><b>Here\u2019s a quick, non-complete list of veggies that can fill your plate:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Broccolini<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spaghetti squash<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Zucchini<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Onion<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<\/ul>\n<p><b>Target 2 servings of vegetables on your plate &#8211; it should take up \u00bd the plate!\u00a0<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">\u201cBut Steve, I don\u2019t like vegetables&#8230;yet!\u201d\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s cool, I didn\u2019t eat vegetables until I was 22. Now, they\u2019re a main staple of every meal I eat.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">If this is you, read our guide on \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to make vegetables taste good<\/a>.\u201d<\/span><\/i><\/p>\n<p><b>To recap portion sizes of protein and vegetables:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3610480 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/protein-veggies-1-456x600-1.png\" alt=\"A reminder of the protein and veggie serving sizes.\" width=\"456\" height=\"600\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/protein-veggies-1-456x600-1.png 456w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/protein-veggies-1-228x300-1.png 228w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/protein-veggies-1-600x790-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/protein-veggies-1.png 719w\" sizes=\"(max-width: 456px) 100vw, 456px\" \/><\/p>\n<p><b>#3) <\/b><b>HEALTHY CARBOHYDRATES<\/b><b>: Fuel and fiber!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are the foods that can be an important part of a diet, provided you <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">eat them in the right quantities<\/span><\/span><span style=\"font-weight: 400;\"> for your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods are also great to consume right after a strenuous <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training workout<\/a> to help your muscles and liver refill their glycogen stores (their energy tanks<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a>, essentially).\u00a0<\/span><\/p>\n<p><b>Examples of healthy carbohydrates:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/is-rice-healthy-for-me-does-white-vs-brown-rice-matter\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Rice<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Legumes, lentils<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Yams<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole grain bread (or pasta)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a list of REAL food, minimally processed, that also have plenty of fiber<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a>.\u00a0<\/span><\/p>\n<p><b>If you\u2019re wondering how fruit factors into this equation, <\/b><a href=\"#fruit\"><b>that\u2019s the next section<\/b><\/a><b>.<\/b><\/p>\n<p><b>Back to healthy carbs:<\/b><span style=\"font-weight: 400;\"> when consumed in appropriate amounts, these are great foods that can help you feel full and give you energy and all that jazz.\u00a0<\/span><\/p>\n<p><b>Just make sure you know what an <\/b><b><i>actual<\/i><\/b><b> portion of these foods are!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A LOT of people accidentally overeats carbohydrate-heavy foods, even healthy ones, and then wonders <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">why they aren\u2019t losing weight<\/a>.<\/span><\/p>\n<p><b>To help you get better at eyeballing serving sizes:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606899\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png\" alt=\"Showing you a serving of carbs\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).\u00a0<\/span><\/p>\n<p><b>Here are some images to help you learn proper portion sizes (thanks to <a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/Food,-Diet-and-Health\/Eating-In\/Serving-sizes.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">SafeFood<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603859 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/carb-serving-sizes-713x281-1.png\" alt=\"This pic will give you an idea of how carbs should fit on your plate, so you can start eating healthy!\" width=\"713\" height=\"281\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/carb-serving-sizes-713x281-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/carb-serving-sizes-300x118-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/carb-serving-sizes-768x302-1.png 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/carb-serving-sizes-600x236-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/carb-serving-sizes.png 1044w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>#4) <\/b><span style=\"text-decoration: underline;\"><b>HEALTHY FATS<\/b><\/span><b>: No longer the enemy!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fat had a bad rep in the 70s, 80s, and 90s, but now things are swinging wayyyyy back in the other direction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some circles, <span style=\"text-decoration: underline;\">dietary fat is considered a superfood<\/span> &#8211; the healthiest thing on the planet that also does your taxes for you.<\/span><\/p>\n<p><b>Let\u2019s get to the truth:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fat is neither a superfood nor evil.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603668\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/dr-evil.gif\" alt=\"Fat can be part of a healthy diet, and is not evil, to the frustration of Dr. Evil.\" width=\"443\" height=\"188\" \/><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s just a macronutrient that you can eat that can help you reach your goals in the right quantity, or keep you from your goals if it\u2019s overconsumed.<\/span><\/p>\n<p><b>When your doctor tells you to eat more healthy fats, she\u2019s referring to polyunsaturated and monounsaturated fats<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a><strong>.<\/strong><\/span><\/p>\n<p><b>Healthy fat can be found in foods like:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Avocado\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Almonds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Macadamia nuts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Almond butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Peanut butter<\/span><\/li>\n<\/ul>\n<p><b>Now, science has recently come around on saturated fat too<\/b><a class=\"fn-ref-mark\" href=\"#footnote-20\" id=\"refmark-20\"><sup>[20]<\/sup><\/a>\u00a0<span style=\"font-weight: 400;\">&#8211; once completely vilified, but now cautiously considered okay for moderate consumption.\u00a0<\/span><\/p>\n<p><b>Saturated fats can come from things like:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole milk<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Full fat dairy<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grass-fed butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lard<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fatty cuts of meat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fat can be good for you provided you\u2019re eating the right quantity for your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, like carbs, fats can be overconsumed accidentally too.\u00a0<\/span><\/p>\n<p><b>To help you gauge: a serving size of fat is roughly the size of your thumb!<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606783\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png\" alt=\"A serving of fat should be about your thumb!\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-300x200-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-600x400-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png 720w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>THIS is a single serving of almonds (162 calories):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603871\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg\" alt=\"Knowing the correct amount of almonds to eat can help you with your calorie goals.\" width=\"476\" height=\"317\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds.jpg 960w\" sizes=\"(max-width: 476px) 100vw, 476px\" \/><\/p>\n<p><b>THIS is a serving of olive oil (119 calories, taken from <a href=\"http:\/\/runtastic.com\/blog\/en\/hand-portion-size\/\" target=\"_blank\" rel=\"noopener noreferrer\">Runtastic<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3742707\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/olive-oil-thumb.jpg\" alt=\"Your thumb is about one serving of olive oil\" width=\"479\" height=\"220\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/olive-oil-thumb.jpg 995w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/olive-oil-thumb-300x138-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/olive-oil-thumb-768x353-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/olive-oil-thumb-713x327-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/olive-oil-thumb-600x276-1.jpg 600w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, if you\u2019re not careful &#8211; you can accidentally eat an extra 500 calories of \u201chealthy fats\u201d by absentmindedly eating too many \u201cheart-healthy\u201d fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many folks in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Program<\/a> had us analyze why they weren\u2019t losing weight, even though they \u201conly ate grilled chicken and veggies.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we dug into it, they had been preparing all of their food in an extra 500-600 calories worth of olive oil they weren\u2019t accounting for.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603643\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/doh.gif\" alt=\"Homer just realized he eats too much olive oil. \" width=\"376\" height=\"287\" \/><\/p>\n<p><strong>To recap carbs and fats:<\/strong> feel free to include a starchy carb on your plate in the form of rice, potatoes, pasta, or legumes. Healthy fats can spice up a meal, provided you\u2019re using an appropriate portion size<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3606905\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/fat-and-carb-serving-sizes-2-453x600-1.png\" alt=\"A reminder of the serving sizes of carbs and fat.\" width=\"453\" height=\"600\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/fat-and-carb-serving-sizes-2-453x600-1.png 453w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/fat-and-carb-serving-sizes-2-227x300-1.png 227w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/fat-and-carb-serving-sizes-2-600x795-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/fat-and-carb-serving-sizes-2.png 712w\" sizes=\"(max-width: 453px) 100vw, 453px\" \/><\/p>\n<p><b>I realize that was a CRAZY amount of info, so let\u2019s put it all on the same Healthy Plate:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3995555 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg\" alt=\"A plate that that contains a portion of protein, healthy carb, veggies\/fruit, and unsweetened drink.\" width=\"720\" height=\"567\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate.jpg 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-300x236-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-713x561-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/balanced-plate-600x473-1.jpg 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1-2 servings of protein (\u00bc of plate)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 servings of vegetables (\u00bd of plate)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 serving potatoes, rice, or pasta. (1\/4th of plate)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 serving of fat (size of your thumb)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 zero-calorie or low-calorie beverage (water, diet soda, tea)<\/span><\/li>\n<\/ul>\n<p><b>I know that not all of your meals are going to be perfectly segmented like a bento box. For example:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A fatty cut of meat like chicken thighs means your fat and protein are commingling. Cool.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lentils and legumes mean your protein and your carbs are attached at the hip. Swell.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A burrito bowl with chicken, rice, guacamole, and cheese means all of your macros are cohabitating. Neato!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Salmon cooked in olive oil and coated in almond flakes means your fat and protein have fused. Stupendous!<\/span><\/li>\n<\/ul>\n<p><b>This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-portion-control-how-to-lose-weight-with-portion-control\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper portion sizes<\/a>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trying to <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-not-suck-at-losing-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">lose weight<\/span><\/a><span style=\"font-weight: 400;\">? Reduce your portions of carbs and fats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trying to <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">gain weight<\/span><\/a><span style=\"font-weight: 400;\">? Increase your portions of carbs and fats!\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Remember, <\/b><span style=\"text-decoration: underline;\"><b>all calories count<\/b><\/span><b>.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I can already predict your next series of questions:<\/span><\/p>\n<ul>\n<li><b>\u201cWhat about beverages?\u201d <span style=\"font-weight: 400;\">Simple. Liquid calories count too. So stick to low or zero-calorie drinks like water, tea, coffee, and diet soda.\u00a0<\/span><\/b><\/li>\n<li><strong>\u201cHow about condiments?\u201d <\/strong><span style=\"font-weight: 400;\">Grilled chicken slathered in 1000 calories of buffalo sauce means you\u2019re still eating a calorie bomb!<\/span><\/li>\n<li><strong>\u201cBut what about things like Paleo or Keto? I thought low carb = healthy?\u201d<\/strong> <span style=\"font-weight: 400;\">I address that in the \u201c<a href=\"#best_diet\">which diet is right for me?<\/a>\u201d section. Keep reading.<\/span><\/li>\n<\/ul>\n<h2><a name=\"fruit\"><\/a>What\u2019s the Deal with Fruit? Is Fruit Healthy?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3603730\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-fruit-healthy-eating-713x473-1.jpg\" alt=\"Yes, fruit can be healthy, as this LEGO has figured out by cutting into it.\" width=\"713\" height=\"473\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-fruit-healthy-eating-713x473-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-fruit-healthy-eating-300x199-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-fruit-healthy-eating-768x510-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-fruit-healthy-eating-600x398-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-fruit-healthy-eating.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>As we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cIs Fruit Healthy?\u201d Guide<\/a>, fruit is absolutely healthy and can help you reach your goals &#8211; in the right quantities.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fruits are full of nutrients, packed with fiber, and can make for a great snack or part of a protein-focused breakfast!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3603675\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/dancing-watermelon.gif\" alt=\"Watermelon can be part of a healthy diet. Just maybe don&#039;t eat the kind that dances.\" width=\"480\" height=\"303\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Personally, I blend up frozen mixed berries in my <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">post-workout smoothie<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Just remember that fruit, like every other food, obeys the laws of thermodynamics.<\/span><\/i><\/p>\n<p>So, simply be aware of the calories (and carb and fiber content if you\u2019re following a lower-carb diet).<\/p>\n<p><strong>Here\u2019s a list of the calorie, carbohydrate, and fiber content of some common fruit:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Apple: 95 cal, 25g carbs, 4.4g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Banana: 105 cal, 27g carbs, 3.1g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Orange: 45 cal, 11g carbs, 2.3g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pear: 100 cal, 28g carbs, 3g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Peach: 59 cal, 14g carbs, 2.3g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Strawberries (1 cup): 47 cal, 11g carbs, 3g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pineapple (1 cup): 82 cal, 22g carbs, 2.3g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grapes (1 cup): 62 cal, 16g carbs, 0.8g fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raspberries (1 cup): 65 cal, 15g carbs, 8 fiber.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Fruit is a better, healthier alternative to nutrient-empty food from a vending machine.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603648\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/homer-vending-machine.gif\" alt=\"Fruit is healthier than what you&#039;ll find in a vending machine, plus you&#039;ll lower your chance of getting stuck in one.\" width=\"408\" height=\"308\" \/><\/p>\n<p><b>Where fruit can get you in trouble is if you start to move in the direction of \u201cfruit-like\u201d:<\/b><\/p>\n<p><b>#1) <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fruit juices<\/a><\/b><span style=\"font-weight: 400;\"> (cranberry juice, orange juice, grape juice): these are high calorie, sugar-filled beverages.\u00a0<\/span><\/p>\n<p><b>For example, here are the calories in one <\/b><span style=\"text-decoration: underline;\"><b>8 oz<\/b><\/span><b> (or <span style=\"text-decoration: underline;\">1 cup<\/span>)<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-21\" id=\"refmark-21\"><sup>[21]<\/sup><\/a><\/span><b> serving of:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Apple Juice: 114 calories<a class=\"fn-ref-mark\" href=\"#footnote-22\" id=\"refmark-22\"><sup>[22]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Orange Juice: 119 calories<a class=\"fn-ref-mark\" href=\"#footnote-23\" id=\"refmark-23\"><sup>[23]<\/sup><\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grape Juice: 14 calories<a class=\"fn-ref-mark\" href=\"#footnote-24\" id=\"refmark-24\"><sup>[24]<\/sup><\/a><\/span><\/li>\n<\/ul>\n<p><b>#2) Dried fruit:<\/b><span style=\"font-weight: 400;\"> notoriously easy to overeat because they are so small. Since the water has been taken out, all that\u2019s left is the sugar and fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s 1 serving of raisins, which is 108 calories and 21 g of sugar:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603882\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-713x475-1.jpg\" alt=\"Since the water is taken out, raisins have a lot of sugar and calories. \" width=\"501\" height=\"334\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/raisins.jpg 960w\" sizes=\"(max-width: 501px) 100vw, 501px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you are saying <\/span><i><span style=\"font-weight: 400;\">\u201coh man, I eat 5x that many raisins when I eat them\u2026<\/span><\/i><span style=\"font-weight: 400;\">\u201d then multiply those calorie and sugar numbers by 5!<\/span><\/p>\n<p><b>3) Fruit Smoothies:<\/b><span style=\"font-weight: 400;\"> Just because it\u2019s a fruit smoothie doesn\u2019t mean it won\u2019t make you fat! Have you seen the calorie count and sugar content of smoothies and \u2018green drinks\u2019? Yikes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Green Machine Naked Juice (15.2 oz or 450 ml bottle): 270 calories, 53 g of sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Smoothie King Banana Boat (20 oz or 591 ml smoothie): 450 calories, 70 g of sugar.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604321\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/spit-up-drink.gif\" alt=\"A man realizing how much sugar is in his drink.\" width=\"298\" height=\"205\" \/><\/p>\n<p><em>**If you prepare your smoothie at home with a blender, it can actually be healthy since the fiber is intact. <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener\">Here&#8217;s my personal recipe<\/a>.**<\/em><\/p>\n<p><b>To recap: fruit is healthy, provided you stick to fresh or frozen and not fruit-like food, dried fruit, or canned fruit packed in syrup.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you enjoy a small glass of orange juice occasionally, or you pack a serving of raisins in your lunch and it makes life worth living, by all means!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just don\u2019t chug OJ by the gallon, drink a 64 oz \u201creal fruit smoothie,\u201d and eat raisins by the handful and then wonder why you\u2019re not losing weight.<\/span><\/p>\n<h2><a name=\"dairy\"><\/a>Are Cheese and Dairy healthy?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3603731\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-with-cheese-713x475-1.jpg\" alt=\"Is cheese and dairy part of a healthy diet? This LEGO is clearly skeptical.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-with-cheese-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-with-cheese-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-with-cheese-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-with-cheese-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>We get questions about these two types of food frequently.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let me start by saying I\u2019m assuming you\u2019re not doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo<\/a> (which says \u201cNO dairy and NO cheese\u201d), or <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based<\/a> (which says NO to all animal products).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll also assume you\u2019re not doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto<\/a>, which almost requires you to load up on dairy and cheese to eat enough fat every day!\u00a0<\/span><\/p>\n<p><b>Let\u2019s pretend you\u2019re just curious if cheese and\/or dairy can be consumed on a \u201chealthy diet:\u201d:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">YES<\/span><\/span><span style=\"font-weight: 400;\">, you can still eat cheese and be healthy.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">YES<\/span><\/span><span style=\"font-weight: 400;\">, you can still eat dairy and be healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And there was much rejoicing:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603650\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/school-hooray.gif\" alt=\"Yes, both dairy and cheese can be part of a healthy diet. Rejoice!\" width=\"385\" height=\"268\" \/><\/p>\n<p><strong>Like the healthy carbs and fats listed above, it all comes down to your calories consumed in a day, and if these foods fit into your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">daily calorie goals:<\/a><\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Want to put cheese on top of your salad of chicken and vegetables? Great!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Want to eat greek yogurt, a <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">scoop of protein powder<\/a>, and frozen berries for your breakfast? Amazing!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Want to eat a bowl of cereal with skim milk (or whole milk) in the morning with your kid before school? No problem.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This is true for higher-fat cheeses or full-fat dairy too &#8211; the food just needs to fit into your goals!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, all dairy comes labeled, and most cheese will come with a nutrition label on it too.\u00a0<\/span><\/p>\n<p><b>Just ensure that you\u2019re choosing appropriate <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-portion-control-how-to-lose-weight-with-portion-control\/\" target=\"_blank\" rel=\"noopener\">portion sizes<\/a>. For reference, here are four different servings of cheddar cheese (about 113 calories a serving):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603906\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-of-cheddar.jpg\" alt=\"A serving of cheddar cheese is about 113 calories. \" width=\"395\" height=\"263\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-of-cheddar.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-of-cheddar-300x200-1.jpg 300w\" sizes=\"(max-width: 395px) 100vw, 395px\" \/><\/p>\n<p><b>And here\u2019s a serving of greek yogurt (120 calories in 142 grams):<\/b><a class=\"fn-ref-mark\" href=\"#footnote-25\" id=\"refmark-25\"><sup>[25]<\/sup><\/a><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3920207\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-yogurt.jpg\" alt=\"a serving of Greek Yogurt\" width=\"427\" height=\"320\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-yogurt.jpg 1200w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-yogurt-300x225-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-yogurt-713x535-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-yogurt-768x576-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/serving-yogurt-600x450-1.jpg 600w\" sizes=\"(max-width: 427px) 100vw, 427px\" \/><\/p>\n<p><b>And although nobody in the history of the world has ever eaten just one serving&#8230;here is a serving of ice cream:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603913\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/ice-cream-713x559-1.jpg\" alt=\"A serving of ice cream is about the size of a tennis ball, cleverly shown here.\" width=\"437\" height=\"343\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/ice-cream-713x559-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/ice-cream-300x235-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/ice-cream-768x602-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/ice-cream-600x470-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/ice-cream.jpg 1748w\" sizes=\"(max-width: 437px) 100vw, 437px\" \/><\/p>\n<p><em><b> (A scoop of ice cream the size of a tennis ball is about 127 calories, cleverly shown above.)<\/b><\/em><\/p>\n<p><span style=\"font-weight: 400;\">So, dairy and cheese are both perfectly acceptable healthy food options! Just make sure they fit into your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are NOT losing weight, and you consume a lot of dairy and\/or cheese, consider measuring your intake and see if it\u2019s in line with your expectations!\u00a0<\/span><\/p>\n<h2><a name=\"best_diet\"><\/a>What\u2019s the Best Diet for Me? Keto vs Paleo vs Plant-based.<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3568866\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/yoda-and-r2.jpg\" alt=\"Yoda knows a lot about healthy eating (and fixing R2)\" width=\"635\" height=\"387\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/yoda-and-r2.jpg 635w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/yoda-and-r2-300x183-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/yoda-and-r2-600x366-1.jpg 600w\" sizes=\"(max-width: 635px) 100vw, 635px\" \/><\/p>\n<p><b><i>\u201cLow fat diets? Low carb diets? No carb diets? I don\u2019t know which one is the BEST diet!\u201d\u00a0<\/i><\/b><\/p>\n<p><b><i>\u201cHelp me, Steve Kamb, you\u2019re my only hope.\u201d<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Okay, you\u2019re probably not saying that, but it\u2019s an excuse to pay homage to Star Wars so I can use the great photo above.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You probably do have questions though about what\u2019s healthier, a low fat diet or a low carb diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low carb diets are all the rage right now, but are they healthy and will they help you <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-not-suck-at-losing-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight<\/a>?\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3603654\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/maybe-1.gif\" alt=\"Will a low carb diet help you lose weight? Maybe!\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Maybe. <\/b><\/p>\n<p><b>It may depend on h<\/b><b>ow your body regulates glucose (blood sugar):<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-26\" id=\"refmark-26\"><sup>[26]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some who don\u2019t regulate glucose well may do better on a lower-carb diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Others who do regulate glucose well might do better on a lower-fat diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that people who follow <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">EITHER<\/span><\/span><span style=\"font-weight: 400;\"> a low fat <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">OR<\/span><\/span><span style=\"font-weight: 400;\"> a low carb diet will still lose weight, as long as they are in caloric restriction and can adhere to the diet for at least a year.<a class=\"fn-ref-mark\" href=\"#footnote-27\" id=\"refmark-27\"><sup>[27]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, it comes down to: \u201cwhich diet are you more likely to stick with for a year or longer?\u201d<\/span><\/p>\n<p><b>I personally lost <a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">22 pounds over 6 months on a lower-fat diet<\/a> (and eating plenty of carbs), but everybody is different.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This means you\u2019ll need to experiment and see which is better for your lifestyle, and your day-to-day well-being.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3601635\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/science-experiment.gif\" alt=\"Experiment with different kinds of diet until you find one that works for you!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">But I bet you have questions about the big popular diets too.\u00a0<\/span><\/p>\n<p><b>I\u2019ve written <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>a huge guide that covers all popular weight-loss diets together<\/b><\/a><b>, but we\u2019ve also written individual ultimate guides that cover:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Keto Diet (Ketogenic Diet)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Paleo Diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Vegan and Plant-Based Diets<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/should-you-try-the-carnivore-diet-5-questions-addressed\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Carnivore Diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/does-the-military-diet-actually-work\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Military Diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><b>Let\u2019s look at each of these diets and explain why they will help you lose weight, at least temporarily:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>Truth #1:<\/b><span style=\"font-weight: 400;\">\u00a0 Every diet works in the short term.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>Truth #2:<\/b><span style=\"font-weight: 400;\"> Nearly every diet fails in the long term.<\/span><\/p>\n<p><b>Let\u2019s address these two truths individually:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Why does <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">every diet work<\/span><\/span><span style=\"font-weight: 400;\"> in the <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">short term<\/span><\/span><span style=\"font-weight: 400;\">?\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604349\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/thinking-ape.gif\" alt=\"Why DO diets work in the short term? This ape wants to know so he can eat healthy.\" width=\"353\" height=\"282\" \/><\/p>\n<p><b>All the diets above have a clever way of restricting calories without you needing to count calories, which leads to weight loss:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Paleo Diet:<\/b><span style=\"font-weight: 400;\"> eliminate everything but veggies, meat, fruit, and nuts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Intermittent Fasting:<\/b><span style=\"font-weight: 400;\"> skip an entire meal!<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Keto Diet:<\/b><span style=\"font-weight: 400;\"> remove an entire macronutrient from your diet (carbs).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Military Diet: <\/b><span style=\"font-weight: 400;\">Only eat specific foods in certain quantities.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Plant-based Diet:<\/b><span style=\"font-weight: 400;\"> Only eat foods from plants.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Carnivore Diet:<\/b><span style=\"font-weight: 400;\"> Only eat meat! Eliminate everything else.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Of course, there are plenty of benefits from following certain diets for certain groups of people. For example, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-larry-beat-rheumatoid-arthritis-and-got-strong-as-hell\/\" target=\"_blank\" rel=\"noopener noreferrer\">Larry went Keto<\/a> and it helped him reduce inflammation from rheumatoid arthritis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, 99% of the reason why these diets result in short-term weight loss is that they get us to eat fewer calories!\u00a0<\/span><\/p>\n<p><b>The problems arise when we get to Truth 2:\u00a0<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">\u201cNearly every diet fails in the long term.\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Put another way:\u00a0<\/span><\/p>\n<p><b>Temporary changes create temporary results.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If somebody \u201cgoes Keto\u201d for 60 days, they\u2019ll most likely lose weight, and might even feel better! This is cool.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">BUT!\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">(There\u2019s always a but\u2026)<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">If they spend those 60 days in misery, dreaming of carbs, counting down the meals until they can \u201cgo back to eating like normal,\u201d they will put all of the weight back.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603657\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/luke-no.gif\" alt=\"The weight loss you obtain through diet will only stick as long as you stay on that diet.\" width=\"423\" height=\"238\" \/><\/p>\n<p><b>In order for restrictive diets to create permanent results for somebody, they need to be adopted PERMANENTLY!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For most of us mere mortals, we can\u2019t stick with a restrictive diet for 30 days, let alone a year or a decade.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For these reasons, I strongly advise you to change how you think about dieting.<\/span><\/p>\n<p><b>You need to determine how likely you are to stick with a restrictive diet permanently:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How averse are you to change?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How likely are you to stick with your changes?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Have you tried a restrictive diet in the past and failed?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do you have a healthy relationship with food?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do you have an \u201call or nothing?\u201d mindset?<\/span><\/li>\n<\/ol>\n<p><b>Like playing a video game, you need to determine what level of difficulty you are willing to attempt.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Playing on \u201cUltra Hard Difficulty\u201d (like Keto) gives you less room for error, but it can also produce impressive results quickly &#8211; if you don\u2019t rage quit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And 99% of people rage quit restrictive diets like Keto.<\/span><\/p>\n<p><b>So what\u2019s the best diet for you?<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll give you the same answer that I give people when they ask me, \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-determine-your-perfect-workout-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">What\u2019s the best workout plan?<\/a>\u201d:\u00a0<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">The best diet<\/a> is the one that helps you reach your goals, that you ENJOY, and that you\u2019ll actually stick with permanently!<\/span><\/p>\n<\/blockquote>\n<p><b>Personally, I don\u2019t follow any sort of restrictive diet<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m a big fan of small changes that eventually produce big results, like my boy Optimus Prime:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3568867\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/optimus-prime.gif\" alt=\"Optimus Prime wants you to eat healthy.\" width=\"400\" height=\"308\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This is why I\u2019ve SLOWWWWLY <a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">adjusted my diet over the past decade<\/a>, so that no change was too drastic and I could stick with it permanently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s not a diet. It\u2019s a lifestyle change. Permanently.<\/span><\/p>\n<p><b>And that\u2019s what I would recommend for you:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Small, non-scary, permanent changes over a long time period!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to start thinking in terms of \u201cdays and years,\u201d not \u201cweeks and months:\u201d<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Want to get in shape? Think in days and years, not weeks and months\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ieY_8ZL0v78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h2><a name=\"meal_prep\"><\/a>How to Grocery Shop, Cook and Meal Prep!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3603741\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-store-713x446-1.jpg\" alt=\"Marge knows how to buy food to eat healthy, Yoda is just here for moral support. \" width=\"713\" height=\"446\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-store-713x446-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-store-300x187-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-store-768x480-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-store-600x375-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Okay! Now that you\u2019ve determined your healthy eating strategy, it\u2019s time to take action.\u00a0<\/b><\/p>\n<p><b>There are three big steps you\u2019ll want to master if this is your path:\u00a0<\/b><\/p>\n<h3><b>Step #1: Grocery Shopping! <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You can read our full guide on \u201c<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/cooking-101-how-to-navigate-a-grocery-store\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>How to grocery shop<\/b><\/a><span style=\"font-weight: 400;\">\u201d, and we even have a video that keeps things fun too:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Grocery Store\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/bLvkCoWhAI8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Here\u2019s how to grocery shop like a pro:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Stick mostly to the outer rim.<\/b><span style=\"font-weight: 400;\"> This means you\u2019re mostly buying meat, fruit, and veggies<a class=\"fn-ref-mark\" href=\"#footnote-28\" id=\"refmark-28\"><sup>[28]<\/sup><\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Read the nutrition label!<\/b><span style=\"font-weight: 400;\"> Just because it says it\u2019s healthy on the front doesn\u2019t mean it is. <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-read-a-nutrition-label-part-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">Read the nutrition label<\/a> and learn portion sizes. This can help keep you below your <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">daily calorie goal<\/a>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Don\u2019t shop hungry!<\/b><span style=\"font-weight: 400;\"> It may seem silly, but you end up buying way more junk food accidentally if you shop while hangry (a mix of hungry-angry, never a great emotion).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Make a list.<\/b><span style=\"font-weight: 400;\"> Before you go grocery shopping, write down everything you should get. You can even put \u201cnon-healthy\u201d food items on the list. But then you can <\/span><i><span style=\"font-weight: 400;\">only<\/span><\/i><span style=\"font-weight: 400;\"> buy what\u2019s on your list! This means no candy in the check-out aisle, or buying Oreos just because they\u2019re on sale! Plan ahead. Stick to the script, sister.<\/span><\/li>\n<\/ul>\n<h3><b>Step #2: Learn to cook! <\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3558839 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/chef_gif-1.gif\" alt=\"Once you get cooking you&#039;ll feel like the Swedish Chef. \" width=\"500\" height=\"200\" \/><\/p>\n<p><span style=\"font-weight: 400;\">In the next section, we share recipes for <a href=\"#healthy_eating_meals\">basic healthy meals<\/a> that you can cook at home.\u00a0<\/span><\/p>\n<p><strong>Here\u2019s why cooking at home is amazing:\u00a0<\/strong><\/p>\n<ol>\n<li><b>You know all of the ingredients.<\/b><span style=\"font-weight: 400;\"> When you eat at restaurants or pick up fast food, there are often hidden calories in the cooking oils and sauces that are sabotaging your healthy efforts. Because of this, it\u2019s really hard to have an idea of how many calories you\u2019re consuming. When you prepare food at home, you know what you\u2019re getting.<\/span><\/li>\n<li><b>You can recreate healthier versions of your favorite foods. <span style=\"font-weight: 400;\">Making homemade tacos or pizza with homemade dough can be a great date-night experience, makes your stomach happy, AND can help you reach your goals! <\/span><\/b><\/li>\n<li><b>You save money.<\/b> If your budget is tight, grocery shopping and cooking your own meals is a great way to balance your budget and free up some cash! Our most successful <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> work with their coaches on building the habit of cooking at home.<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Now, if you\u2019re somebody who only ever uses your kitchen to heat up microwave meals, that\u2019s no problem.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604350\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/microwave.gif\" alt=\"You can get by eating healthy with just a microwave!\" width=\"416\" height=\"234\" \/><\/p>\n<p><b>Here are the guides you should check out:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/cooking-101-your-essential-kitchen-tools\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cooking 101: Essential Kitchen Tools<\/a>: Not sure what kind of knives to get, or what you REALLY need? I\u2019ve been there. This is why we created this guide for you!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/lost-at-the-grocery-store-introducing-the-nerd-fitness-pantry\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Stock Your Pantry<\/a>: If you\u2019re not sure what to stock your shelves with, and how to set yourself up for long-term success.<\/span><\/li>\n<\/ul>\n<h3><b>Step #3 (BONUS): Meal Prep and Batch Cooking! <\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This step isn\u2019t necessary, but if your goal is to make healthy eating a habit for you and your family, batch cooking can be the difference maker!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By \u201cbatch cooking,\u201d I simply mean setting aside time to prepare larger quantities of food at the start of the week, so that throughout the week you already have meals to eat!\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Personally, <a href=\"https:\/\/www.nerdfitness.com\/blog\/losing-the-last-20-pounds-7-lessons-learned-while-still-eating-carbs\/\" target=\"_blank\" rel=\"noopener noreferrer\">batch cooking changed my life<\/a>.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603676\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/sheep-giving-thumbs-up.gif\" alt=\"Batch cooking can change your life, as this sheep knows!\" width=\"309\" height=\"243\" \/><\/p>\n<p><span style=\"font-weight: 400;\">And every single success story we\u2019ve featured on Nerd Fitness (<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-mark-adjusted-his-mindset-learned-to-meal-prep-and-lost-65-pounds\/\"><span style=\"font-weight: 400;\">like this one<\/span><\/a><span style=\"font-weight: 400;\">) involved some sort of batch cooking (planning your meals for the week ahead).\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Here\u2019s our guid<\/b><span style=\"font-weight: 400;\"><strong>e<\/strong> on \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-step-by-step-guide-to-meal-planning-and-prep\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to start Batch Cooking and Meal Prep.<\/a>\u201d\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Let me walk you through <a href=\"https:\/\/www.nerdfitness.com\/blog\/super-simple-batch-cooked-chicken-for-lazy-people\/\" target=\"_blank\" rel=\"noopener noreferrer\">how I batch cook chicken for the week<\/a>.<\/b><span style=\"font-weight: 400;\"> There\u2019s even a video too:<\/span><\/li>\n<\/ul>\n<p>\n<iframe loading=\"lazy\" title=\"Super Simple Chicken For Lazy People | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/oX-wTkhvRjE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Follow these rules, and you will <\/span><span style=\"font-weight: 400;\">crush it <\/span><span style=\"font-weight: 400;\">in the Healthy Eating Department<a class=\"fn-ref-mark\" href=\"#footnote-29\" id=\"refmark-29\"><sup>[29]<\/sup><\/a>!<\/span><\/p>\n<h2><a name=\"healthy_eating_meals\"><\/a>19 Healthy Eating Meals You Can Cook Today<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3603732\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-chef-713x401-1.jpg\" alt=\"This LEGO is making a tasty meal of fish and veggies, so he can eat healthy.\" width=\"713\" height=\"401\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-chef-713x401-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-chef-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-chef-768x432-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-chef-600x338-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-chef.jpg 960w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b><i>\u201cOkay Steve, you have me convinced I should be eating more healthy foods. But I am a nerd and I need specific instructions to follow!\u201d<\/i><\/b><\/p>\n<p><b>I got you.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As a kid raised on LEGO and K\u2019nex, I am the exact same way!\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3604342\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lego-gif.gif\" alt=\"Clearly we love LEGOs here at Nerd Fitness\" width=\"400\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Here are options to get the ball rolling on healthy breakfasts, lunches, snacks, and dinners. Use these as inspiration or starting points for your meal planning!\u00a0<\/span><\/p>\n<p><b><span style=\"text-decoration: underline;\">3 BREAKFASTS<\/span>\u00a0(Unless you do <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Intermittent fasting<\/a>!)<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>Breakfast 1: <\/b><a href=\"https:\/\/nomnompaleo.com\/post\/7486819479\/prosciutto-wrapped-mini-frittata-muffins\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Prosciutto-Wrapped Mini Frittata Muffins<\/b><\/a> <b>(4 muffins)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603945\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frittata-713x475-1.jpg\" alt=\"A Frittata like so can make a great healthy breakfast.\" width=\"428\" height=\"285\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frittata-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frittata-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frittata-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frittata-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frittata.jpg 800w\" sizes=\"(max-width: 428px) 100vw, 428px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 440<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 32g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 24g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 16g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Breakfast 2: <a href=\"https:\/\/www.primaverakitchen.com\/easy-kale-breakfast-salad-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kale Breakfast Salad<\/a><strong>\u00a0<\/strong><\/b><b><\/b><b>(1\/4 of recipe)<\/b><\/p>\n<p style=\"padding-left: 40px;\"><img loading=\"lazy\" class=\"aligncenter wp-image-3603957\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-salad.png\" alt=\"Who says you can&#039;t have salad for breakfast?\" width=\"355\" height=\"315\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-salad.png 628w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-salad-300x267-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-salad-600x533-1.png 600w\" sizes=\"(max-width: 355px) 100vw, 355px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 331<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 15g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 12g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 14g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Breakfast 3: <a href=\"https:\/\/www.primaverakitchen.com\/healthy-breakfast-meal-prep-bowls\/\" target=\"_blank\" rel=\"noopener noreferrer\">Breakfast Meal Prep Bowls<\/a> (1 bowl)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604337\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-bowl-689x600-1.png\" alt=\"If you do a little prep work, you can have a tasty breakfast for every day of the week!\" width=\"410\" height=\"357\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-bowl-689x600-1.png 689w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-bowl-300x261-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-bowl-600x522-1.png 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/breakfast-bowl.png 703w\" sizes=\"(max-width: 410px) 100vw, 410px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 204<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 10g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 10g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 19g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><b>3 LUNCHES<\/b><\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>Lunch 1: <\/b><a href=\"https:\/\/nomnompaleo.com\/post\/91332244628\/spicy-tuna-cakes\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Spicy Tuna Cakes<\/b><\/a><b> (4 cakes)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603950\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/tuna-cake.png\" alt=\"Fish is a great addition to healthy eating, so grub down on meals like this!\" width=\"454\" height=\"345\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/tuna-cake.png 663w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/tuna-cake-300x228-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/tuna-cake-600x456-1.png 600w\" sizes=\"(max-width: 454px) 100vw, 454px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 368<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 20g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 20g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 28g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Lunch 2: <\/b><a href=\"https:\/\/www.primaverakitchen.com\/low-carb-chicken-zucchini-enchilada\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Chicken Zucchini Enchilada<\/b><\/a><b> (1 enchilada )<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603956\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/chicken-zucchini.png\" alt=\"Who says you need tortillas for enchilada?\" width=\"470\" height=\"408\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/chicken-zucchini.png 687w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/chicken-zucchini-300x261-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/chicken-zucchini-600x521-1.png 600w\" sizes=\"(max-width: 470px) 100vw, 470px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 154<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 16.7g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 7.2g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 6.1g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Lunch 3: <a href=\"https:\/\/www.primaverakitchen.com\/low-carb-lettuce-wrap-sandwich\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lettuce Wrap Sandwich<\/a> (1 sandwich)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603966\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lettuce-wrap-sandwich.png\" alt=\"If you lose the bread, a sandwich makes a great low calorie meal.\" width=\"450\" height=\"305\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lettuce-wrap-sandwich.png 678w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lettuce-wrap-sandwich-300x204-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/lettuce-wrap-sandwich-600x407-1.png 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 279<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 26g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 19g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 10g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b><span style=\"text-decoration: underline;\">3 SNACKS<\/span> (Unless you\u2019re on \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/snacking\/\" target=\"_blank\" rel=\"noopener noreferrer\">Team No Snack<\/a>\u201d)<\/b><\/p>\n<p style=\"padding-left: 40px;\"><b>Snack 1: <\/b><a href=\"https:\/\/fitmencook.com\/vegan-meal-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Green Protein Snack Pack<\/b><\/a><b> (2)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603949\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-snack-pack.png\" alt=\"Edamame can give you a protein packed snack!\" width=\"385\" height=\"282\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-snack-pack.png 531w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-snack-pack-300x220-1.png 300w\" sizes=\"(max-width: 385px) 100vw, 385px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 234<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 22g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 16g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 32g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Snack 2: <a href=\"https:\/\/www.primaverakitchen.com\/avocado-egg-salad-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Avocado Egg Salad<\/a> (1\/4 recipe)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603978\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/avacado-egg-salad.png\" alt=\"If you made a big batch of this salad, it&#039;ll make a great snack for healthy eating!\" width=\"435\" height=\"348\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/avacado-egg-salad.png 615w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/avacado-egg-salad-300x240-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/avacado-egg-salad-600x480-1.png 600w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 330<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 18g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 25g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 8g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Snack 3: <a href=\"https:\/\/www.primaverakitchen.com\/baked-chicken-wings-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Baked Chicken Wings<\/a> (1\/5 of batch)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604336\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/baked-chicken-wings.png\" alt=\"Chicken wings can be a great low carb or paleo friendly snack for healthy eating!\" width=\"457\" height=\"290\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/baked-chicken-wings.png 588w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/baked-chicken-wings-300x190-1.png 300w\" sizes=\"(max-width: 457px) 100vw, 457px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 440<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 34g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 33g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 1g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><b>3 DINNERS<\/b><\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>Dinner 1: <\/b><a href=\"https:\/\/nomnompaleo.com\/post\/107666997683\/whole30-day-10-big-o-bacon-burgers-whole-foods\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Big-o Bacon Burgers<\/b><\/a><b> (2 burgers)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603948\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/paleo-burger.png\" alt=\"If you use mushrooms instead of a bun, you can have an easy paleo burger!\" width=\"382\" height=\"294\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/paleo-burger.png 659w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/paleo-burger-300x231-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/paleo-burger-600x463-1.png 600w\" sizes=\"(max-width: 382px) 100vw, 382px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 450<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 34g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 40g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 2g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Dinner 2: <\/b><a href=\"https:\/\/minimalistbaker.com\/vegan-portobello-pizzas\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Vegan Portobello Pizzas<\/b><\/a><b> (1 pizza)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603947\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-pizza.png\" alt=\"Low carb and vegan pizza? Woot!\" width=\"364\" height=\"368\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-pizza.png 507w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-pizza-297x300-1.png 297w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/vegan-pizza-100x100-1.png 100w\" sizes=\"(max-width: 364px) 100vw, 364px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 165<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 7.7g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 10g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 14.5g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><b>Dinner 3: <\/b><a href=\"https:\/\/www.primaverakitchen.com\/ground-beef-veggie-skillet-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Ground Beef Veggie Skillet<\/b><\/a><b> (1\/4 of dish)<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603951\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/beef-skillet.png\" alt=\"If you mix your beer with veggies, you have a low-carb and paleo friendly meal. Healthy eating for the win!\" width=\"381\" height=\"302\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/beef-skillet.png 608w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/beef-skillet-300x238-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/beef-skillet-600x476-1.png 600w\" sizes=\"(max-width: 381px) 100vw, 381px\" \/><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calories: 261<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 29.5g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 1.8g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbs: 8.5g<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>All of these meals are nutrient-dense and low in calories, so they\u2019ll give you the best chance at weight management without feeling miserable<\/p>\n<p>Does all that seem like too much?<\/p>\n<p><strong>Watch this video from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a> where Coach Justin shows you how to make 7 &#8220;No-Cook&#8221; meals:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"NF Kitchen: No Cook Meals\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/2X6jXVrAzD0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>Meals covered in this video:<\/p>\n<ul>\n<li>Egg and Avocado Rice Cakes<\/li>\n<li>Cheese and Turkey Roll-ups<\/li>\n<li>Chicken Pomegranate Salad<\/li>\n<li>Shrimp Pineapple Salad<\/li>\n<li>Smoked Salmon Wraps<\/li>\n<li>Greek Yogurt (with Protein Powder)<\/li>\n<li>Two-Ingredient Desserts<\/li>\n<\/ul>\n<p><em>Want some more ideas? Check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/15-easy-meals-you-can-cook-at-home-during-the-apocalypse\/\" target=\"_blank\" rel=\"noopener noreferrer\">26 Easy Meals You Can Cook<\/a>.\u00a0<\/em><\/p>\n<p><b>Just remember, quantity counts:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><strong>If your goal is <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-not-suck-at-losing-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">weight loss<\/a><\/strong><span style=\"font-weight: 400;\"><strong>:<\/strong> Keep an eye on the fat and carbs portion of your plate!\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>If your goal is <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">weight gain<\/a>,<\/strong><span style=\"font-weight: 400;\"> then you can ratchet up your total calories consumed by increasing your fat and carbohydrate portion of your plate!\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not sure how to make these meals work or how to adjust them for your goals?\u00a0<\/span><\/p>\n<p><b>This is exactly what we do with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Program<\/a>!<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us help you make better food choices! Our Online Coaching Program rocks:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"simplify-nutrition\"><\/a>How to Simplify Nutrition (3 Steps)<\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Stop Complicating Your Nutrition (3 Steps to Take Today)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/0P6aixJhTbw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>In the video above, <a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\">Coach Staci<\/a> walks you through her step-by-step plan for simplifying nutrition.<\/strong><\/p>\n<p>Yeah, I&#8217;ve thrown a lot at you today.<\/p>\n<p>But as Staci mentions above, you can start off small, with some simple steps. Once you get these down, we can work on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener\">adding some more simple habits<\/a>.<\/p>\n<p><strong>To start eating healthy:<\/strong><\/p>\n<ul>\n<li>Have a glass of water with every meal.<\/li>\n<li>Have a vegetable with every meal.<\/li>\n<li>Have a source of lean protein with every meal.<\/li>\n<\/ul>\n<p>That&#8217;s it!<\/p>\n<p><strong>When someone joins our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">coaching program<\/a>, these are often the steps we have them take.\u00a0<\/strong><\/p>\n<p>Yeah, sometimes they&#8217;ll bulk, thinking this is not enough&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3921286\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/is-that-it.gif\" alt=\"A gif saying &quot;is that it?&quot;\" width=\"351\" height=\"263\" \/><\/p>\n<p>&#8230;but <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-start-working-out-consistently\/\" target=\"_blank\" rel=\"noopener\">consistency<\/a> is where people start to see real progress.<\/p>\n<p>Don&#8217;t overlook the power of simple and consistent habits.<\/p>\n<h2><a name=\"commit_to_healthy_eating\"><\/a>Will You Commit to Healthy Eating?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3568874\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Batman-knows-his-big-why-713x400-1.jpg\" alt=\"When not fighting crime, Batman eats healthy.\" width=\"713\" height=\"400\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Batman-knows-his-big-why-713x400-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Batman-knows-his-big-why-300x168-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Batman-knows-his-big-why-768x431-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Batman-knows-his-big-why-600x337-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Batman-knows-his-big-why.jpg 2048w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>As we start to wrap up this guide, I have one BIG final question for you:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">\u201cWhy the hell are you reading this?\u201d\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Sorry to be so blunt, but your answer matters!\u00a0<\/span><\/p>\n<p><b>If you are trying to eat better because somebody <\/b><b><i>told you to<\/i><\/b><b>, or because you think you <\/b><b><i>should<\/i><\/b><b>, you\u2019re setting yourself up to fail.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might be excited and motivated to eat healthy today, and that\u2019s great!\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3604351\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/apes-dancing.gif\" alt=\"The start of a new activity, even a diet, can be very exciting as these apes know!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">But next week, Oscar in Accounting will put cake in front of you at work, and ask you to \u201clive a little\u201d and eat some cake \u201cjust this once.\u201d\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And then you\u2019ll discover apps are half-priced at Chatchki\u2019s during happy hour, and you figure \u201cwell I already had cake, might as well split some shrimp poppers and extreme fajitas with Meredith.\u201d<\/span><\/p>\n<p><b>This is how it always happens: <a href=\"https:\/\/www.nerdfitness.com\/blog\/motivation-youre-doing-it-wrong\/\" target=\"_blank\" rel=\"noopener noreferrer\">Motivation abandons us<\/a> when we need it most.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And then one \u201cehh\u201d choice becomes three bad choices which becomes \u201ccrap, I failed at my diet! I\u2019m a loser. Okay I\u2019ll just try harder next month&#8230;\u201d<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">If you are committed to this goal of eating healthier, you need a DAMN good reason to start eating healthier in the first place!<\/span><\/i><\/p>\n<p><b>Here are some examples you can build off of:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cI want to look better naked and start dating again.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cI want to do epic stuff like running my first 5K.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cI don\u2019t want to die early like my dad did.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cI want to find out what I\u2019m capable of.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cI want to feel pride, not shame, when I look in the mirror.\u201d<\/span><\/li>\n<\/ul>\n<p><b>There are many tough days ahead, many happy hours, and sabotaging coworkers.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Having a great reason WHY can be the light in the darkness that helps you navigate the maze of temptation.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603785\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/Frodo.gif\" alt=\"Frodo isn&#039;t afraid of the dark...or eating unhealthy.\" width=\"364\" height=\"238\" \/><\/p>\n<p><b>In our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching program<\/a>, we call this \u201cThe Big Why,\u201d and <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-10-key-differences-between-weight-loss-success-and-failure\/\" target=\"_blank\" rel=\"noopener noreferrer\">having a reason can be the difference<\/a> between success and failure:<\/b><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">It\u2019s our Big Why<\/span><\/span><span style=\"font-weight: 400;\"> that stops us from living emotionally and chasing instant gratification from a donut or six slices of pizza when we\u2019re sad or stressed.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">It\u2019s our Big Why<\/span><\/span><span style=\"font-weight: 400;\"> that allows us to say \u201cYes, I can have a slice of pizza, because I planned for it in my \u2018calorie budget\u2019 today. I\u2019m not gonna feel bad about it either, because my breakfast tomorrow is gonna be great.\u201d<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">It\u2019s our Big Why<\/span><\/span><span style=\"font-weight: 400;\"> that allows us to get back on track after a vacation or after just one day of poor eating, instead of letting things slide for a week or a month.\u00a0\u00a0<\/span><\/p>\n<p><b>Have your Big Why, and remind yourself of it constantly!<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Write it down, put it on a post-it note on your bathroom mirror, staple it to your forehead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But have a REASON you\u2019re committing to change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It will be crucial when life starts to get busy next week and you want to give up. So let\u2019s talk about next week (and beyond!)<\/span><\/p>\n<h2><a name=\"healthy_eating_next\"><\/a>Healthy Eating: Next Steps!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3603742\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/restaurant-table-with-dinner-713x475-1.jpg\" alt=\"You now know what it takes to eat healthy!\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/restaurant-table-with-dinner-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/restaurant-table-with-dinner-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/restaurant-table-with-dinner-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/restaurant-table-with-dinner-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/restaurant-table-with-dinner.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>This guide has provided you with all of the tools you need to start making healthier choices, but if you are looking to go a bit further&#8230;<\/b><\/p>\n<p><b>#1) Our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 Online Coaching<\/b><\/a><b> program: <\/b><span style=\"font-weight: 400;\">a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2969795 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/coach-ad-15b-713x242-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>#2) If you want an exact blueprint for leveling up your nutrition, check out Nerd Fitness Journey! <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>If you follow our Nutrition missions, you&#8217;ll learn to eat healthier while earning XP! Sah-weeeet.<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Join The Rebellion! <\/b><span style=\"font-weight: 400;\">We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll also send you tons of free guides that you can use to start leveling up your life too:<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" 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name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"51.7.197.103\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-08-23 16:23:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>Healthy eating will change your life.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">But it needs to fit INTO your life too.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Small changes, not dramatic shifts!<\/span><\/p>\n<p><b>You don\u2019t have to give up the foods you love, you just need to PLAN for them.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn how to make a plate like we <a href=\"#healthy_food_list\">lay out in this guide<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prioritize protein, and always put a fruit or vegetable on your plate before filling the rest of it up!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will get you 90% of the way towards a great healthy eating strategy.<\/span><\/p>\n<p><strong>And when in doubt, whenever you\u2019re not sure if you should eat a particular food, ask yourself \u201cWhat would Batman do?\u201d<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3603663\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/08\/batman.gif\" alt=\"Ask yourself &quot;What would Batman eat?&quot;\" width=\"412\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Seriously, this has been studied with children, and it helped them make healthier food choices by giving the decision-making over to somebody they looked up to <a class=\"fn-ref-mark\" href=\"#footnote-22\" id=\"refmark-22\"><sup>[22]<\/sup><\/a>. It&#8217;s called &#8220;self-distancing,&#8221; and there&#8217;s no reason it can&#8217;t work for you too.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oh, and when you eat a bad meal &#8211; who cares?! \u201cNever two in a row,\u201d right? Make the next meal healthy.\u00a0<\/span><\/p>\n<p><b>YOUR MISSION, SHOULD YOU CHOOSE TO ACCEPT IT:\u00a0<\/b><\/p>\n<p><b>Start eating healthy today with literally one change:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try a new vegetable.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cut one soda out of your day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prioritize protein in your next meal.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Swap out one high-calorie drink for a zero-calorie drink.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I don\u2019t care what the change is, just as long as you make one!<\/span><\/p>\n<p><b>Okay enough about me, let\u2019s talk about you:\u00a0<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">What\u2019s the ONE change you\u2019re going to make today?<\/span><\/i><\/p>\n<p><b>For the Rebellion!<\/b><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: Make sure you read the rest of the articles in our \u201cHow to Lose Weight 101\u201d Series!\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cWhy can\u2019t I lose weight?<\/a>\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/lose-weight-and-build-muscle-or-do-one-then-the-other\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Can I build muscle and lose weight at the same time?<\/span><\/a><\/li>\n<\/ul>\n<p><b>###<\/b><\/p>\n<p>All photo sources can be found right here: <a href=\"https:\/\/www.flickr.com\/photos\/pinkpurse\/5593895465\" target=\"_blank\" rel=\"noopener noreferrer\">Leia eating breakfast<\/a><em>, <a title=\"food\" href=\"http:\/\/www.flickr.com\/photos\/gabby-girl\/5235382234\/\" target=\"_blank\" rel=\"noopener noreferrer\">stuffed veggies<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/stormtrooper-egg-lego-storm-1351022\/\" target=\"_blank\" rel=\"noopener noreferrer\">stormtroopers and egg<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/44926815@N00\/6791064007\" target=\"_blank\" rel=\"noopener noreferrer\">fruit ninja<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/st3f4n\/26480480631\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Caution: Cheese Hazard<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/55452199@N07\/14188329400\" target=\"_blank\" rel=\"noopener noreferrer\">Fish soup<\/a>, <a title=\"yoda\" href=\"http:\/\/www.flickr.com\/photos\/nickstone333\/3814653782\/\" target=\"_blank\" rel=\"noopener noreferrer\">Yoda and R2<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/45332886404\" target=\"_blank\" rel=\"noopener noreferrer\">Happy Monday<\/a>, <a href=\"https:\/\/www.maxpixel.net\/Nature-Nutritious-Almond-Tree-Almond-Almonds-2681412\" target=\"_blank\" rel=\"noopener noreferrer\">almond serving size<\/a>, <a href=\"http:\/\/runtastic.com\/blog\/en\/hand-portion-size\/\" target=\"_blank\" rel=\"noopener noreferrer\">olive oil<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/raisins-dried-vine-useful-617416\/\" target=\"_blank\" rel=\"noopener noreferrer\">raisins<\/a>, <a href=\"https:\/\/culturecheesemag.com\/blog\/z-cheese-nutrition-much-much-cheese\" target=\"_blank\" rel=\"noopener noreferrer\">serving of cheddar<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:2019-01-31_21_29_22_A_cup_of_Chobani_Greek_Yogurt_with_Peach_on_the_Bottom_before_being_mixed_in_the_Franklin_Farm_section_of_Oak_Hill,_Fairfax_County,_Virginia.jpg\" data-fslightbox=\"gallery1\">yogurt<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/reiterlied\/24577200781\" target=\"_blank\" rel=\"noopener noreferrer\">Shopping<\/a>, <a href=\"https:\/\/fshoq.com\/free-photos\/p\/134\/restaurant-table-with-dinner-on-the-beach-during-the-sunset-on-maldives\" target=\"_blank\" rel=\"noopener noreferrer\">dinner on the beach<\/a>.<\/em><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">You can read a study about what drives fast-food intake <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29037273\/\" target=\"_blank\" rel=\"noopener\">right here<\/a>. Tangentially related, but this Atlantic article is fantastic: <a href=\"https:\/\/www.theatlantic.com\/magazine\/archive\/2013\/07\/how-junk-food-can-end-obesity\/309396\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Junk Food Can End Obesity<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Seriously, he called it \u201c<a href=\"http:\/\/www.cnn.com\/2010\/HEALTH\/11\/08\/twinkie.diet.professor\/index.html\" target=\"_blank\" rel=\"noopener noreferrer\">The Twinkie Diet<\/a>.\u201d<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Again, <a href=\"https:\/\/www.businessinsider.com\/how-to-lose-weight-eating-only-mcdonalds-2015-10\" target=\"_blank\" rel=\"noopener noreferrer\">not kidding<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4a\" class=\"fn-text\">Read, &#8220;Adherence to Mediterranean diet and health status: meta-analysis.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18786971\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-4a\"><\/a><\/li>\n<li id=\"footnote-4b\" class=\"fn-text\">Read, &#8220;Longitudinal association of changes in diet with changes in body weight and waist circumference in subjects at high cardiovascular risk: the PREDIMED trial.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31882021\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-4b\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Read, &#8220;Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27400354\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\"><i><span style=\"font-weight: 400;\">(The term is \u201c<a href=\"https:\/\/io9.gizmodo.com\/how-hyperpalatable-foods-could-turn-you-into-a-food-add-1575144399\" target=\"_blank\" rel=\"noopener noreferrer\">hyperpalatability<\/a>,\u201d and it means the food is so tasty that it <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15998351\/\" target=\"_blank\" rel=\"noopener\">overrides the body\u2019s mechanisms<\/a> to stop eating when we\u2019re full.).<a href=\"#refmark-6\"><\/a><\/span><\/i><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">The number of calories you burn each day is called your Today Daily Energy Expenditure, or TDEE. You can <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">calculate your TDEE with our calculator<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Not that I\u2019ve ever done that. Shut up.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">A study on people underestimating calorie intake <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1454084\" target=\"_blank\" rel=\"noopener noreferrer\">is right here<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Read, &#8220;Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects.&#8221; Source, <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/nejm199212313272701\" target=\"_blank\" rel=\"noopener\">New England Journal of Medicine<\/a>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Accuracy in wrist-born fitness devices: <a href=\"https:\/\/www.mdpi.com\/2075-4426\/7\/2\/3\/htm\" target=\"_blank\" rel=\"noopener noreferrer\">Journal of Personalized Medicine<\/a><a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">Yes, genetics DO play a role, but a MUCH smaller role than everybody thinks.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">Read, &#8220;Functional foods to promote weight loss and satiety.&#8221; Source, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25159561\/\" target=\"_blank\" rel=\"noopener\">PubMed<\/a>.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024687\/\" target=\"_blank\" rel=\"noopener\">Dietary cholesterol doesn\u2019t increase health risk<\/a> as much as conventional wisdom once thought. Go ahead and eat eggs!<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">If you\u2019re somebody that has kidney issues and your doctor has advised you to consume a certain amount of protein, LISTEN TO YOUR DOCTOR!<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\">Read our article on how to prepare \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-cook-paleo-spaghetti\/\" target=\"_blank\" rel=\"noopener noreferrer\">paleo spaghetti!<\/a>\u201d<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">Yes, just like extra E-tanks in Mega Man.<a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\">Fiber is a carbohydrate that can\u2019t be broken down by the body, so it travels through you relatively intact. However along the way it can do all sorts of good stuff! For example, increased fiber intake can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22218620\" target=\"_blank\" rel=\"noopener noreferrer\">help reduce blood glucose levels<\/a>.<a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">This won\u2019t be on the test, but here\u2019s what unsaturated means in this context: <span style=\"font-weight: 400;\">a type of fat containing a high proportion of fatty acid molecules with at least one double bond (mono) or many double bonds (poly).<\/span><span style=\"font-weight: 400;\"><a href=\"#refmark-19\"><\/a><\/span><\/li>\n<li id=\"footnote-20\" class=\"fn-text\"><span style=\"font-weight: 400;\">Saturated fat: part of a healthy diet: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30084105\" target=\"_blank\" rel=\"noopener noreferrer\">pubmed<\/a>.<a href=\"#refmark-20\"><\/a><\/span><\/li>\n<li id=\"footnote-21\" class=\"fn-text\">And I know you drink more than just 8 oz!<a href=\"#refmark-21\"><\/a><\/li>\n<li id=\"footnote-22\" class=\"fn-text\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1102747\/nutrients\" target=\"_blank\" rel=\"noopener\">Source<\/a><a href=\"#refmark-22\"><\/a><\/li>\n<li id=\"footnote-23\" class=\"fn-text\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1102613\/nutrients\" target=\"_blank\" rel=\"noopener\">Source<\/a><a href=\"#refmark-23\"><\/a><\/li>\n<li id=\"footnote-24\" class=\"fn-text\"><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1102752\/nutrients\" target=\"_blank\" rel=\"noopener\">Source<\/a><a href=\"#refmark-24\"><\/a><\/li>\n<li id=\"footnote-25\" class=\"fn-text\">Photo and serving size take from <a href=\"https:\/\/www.eatthismuch.com\/food\/nutrition\/single-serve-greek-yogurt,152320\/\" target=\"_blank\" rel=\"noopener\">Eat This Much<\/a>.<a href=\"#refmark-25\"><\/a><\/li>\n<li id=\"footnote-26\" class=\"fn-text\">Low-Fat or Low Carb for Weight Loss? It Depends on Your Glucose Metabolism: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28693980\" target=\"_blank\" rel=\"noopener noreferrer\">Pubmed<\/a><a href=\"#refmark-26\"><\/a><\/li>\n<li id=\"footnote-27\" class=\"fn-text\">You can see the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15601962\" target=\"_blank\" rel=\"noopener noreferrer\">Pubmed abstract<\/a> for more information<a href=\"#refmark-27\"><\/a><\/li>\n<li id=\"footnote-28\" class=\"fn-text\">If this was long long ago, in a galaxy far far away, I would tell you to avoid the Outer Rim<a href=\"#refmark-28\"><\/a><\/li>\n<li id=\"footnote-29\" class=\"fn-text\">Not an actual department. But it should be!<a href=\"#refmark-29\"><\/a><\/li>\n<li id=\"footnote-22\" class=\"fn-text\">What would Batman do: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25997842\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a><a href=\"#refmark-22\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\">Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to start eating healthy, eh? Amazing! We\u2019ve helped hundreds of thousands of people like you transform into actual superheroes, and we focus on proper nutrition to do so. These are the exact strategies we teach our Online Coaching clients, and we\u2019ve used these tips to help them lose weight and get in [\u2026]<br \/>\nThe post Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":6009,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/6007"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=6007"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/6007\/revisions"}],"predecessor-version":[{"id":6160,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/6007\/revisions\/6160"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/6009"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=6007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=6007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=6007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}