It's easiest to follow dieting principles, rather than adhere to a strict script. That will help you improvise and stay on track under any circumstance.
First and foremost, get a physical from your primary doctor before building your diet. You need to know your blood pressure, lipid profile, and family history. What works for one person doesn't always agree with another person's genetics. For example, my father can eat all the red meat he wants and always has perfect cholesterol levels. On the other hand, my mother's cholesterol soars if she even smells red red meat. As men we remember that health comes before the looks / physique.
My basic dieting princples are as follows:
- Don't drink your calories.
The only liquids you should drink are water, coffee and tea** (more on that later), and alcohol*. (more on that later).
- Always eat (a similar) breakfast
Don't ever skip breakfast. It's the most important meal. I've been eating the same breakfast almost every day for 4 years (Oatmeal, almonds, and a large apple). Make something simple and filling that agrees with your schedule. Keeping it consistent goes a long way towards keeping 1/3 of your meals "clean."
-Eat at least 3 meals per day
Don't listen to the fitness gurus who advocate 6 meals per day. If you can do it that's fine. Most working people can't. Focus on breakfast, lunch, dinner, a snack only if you get hungry, and post-workout snack on exercise days.
-Drink as much water as possible
Self-explanatory. A gallon a day is ideal, but outside of meal windows you should aim to down as much water as you can.
-Eat 2 large salads per day
Vegetables are rich in vitamins, fiber, water, and antioxidants. Make an effort to eat them with (or for) lunch and dinner every day. If you're traveling on a trip, order a salad for lunch and to go at the airport. To curb hunger, order it with grilled salmon or chicken. Take it easy on the toppings and creamy salad dressings. If you can make your own salads and dressing at home, even better.
-Eliminate refined carbohydrates
White bread, pasta, rice, potatoes, candy, sugary drinks, etc. You can do without all of it. Natural simple sugar like fruit and honey is okay, in moderation.
-Avoid fast food chains and processed foods
Just stay away. Salt and trans fat central.
-Eat only when hungry
This seems self explanatory but many broscience fitness gurus say you should force feed yourself (some in excess of 4000 calories per day!) to get big. This is a dangerous myth. If you lift heavy and are trying to build muscle, your hunger will increase naturally. Listen to your body. If you eat when your body demands it, you will grow.
-Try to avoid snacks
You should only snack when hungry. Food is fuel. If you get hungry outside of regular meal hours, you didn't eat enough. If you have to snack, choose a healthy snack such as nuts or greek yogurt.
-Learn how to cook, grocery shop, and read ingredient labels.
You should be cooking as many of your meals as possible. Generally speaking, the less ingredients on food at the store, the better.
-No Protein Powders, Vitamins, or Supplements
Protein shakes are a waste of money, give you gas, and are nothing but overpriced dried milk protein. You can get 100% of your vitamins and protein from whole foods. The average Western diet has more than enough protein for muscle growth as it is. Vitamins are unnecessary for healthy humans, unless specifically prescribed by your doctor.
-Choose heart healthy protein sources
Eggs, non-fat dairy, white-meat poultry, fish, beans, peanut / almond butter, and nuts should make up the majority of your protein sources. Save the red meat for cheat meals.
-Cheat 2 meals per week
Allow yourself to indulge 2 meals per week. Disregard all of the above rules for these two meals. You don't have to cheat, but it's okay if you do. Following the 2 meals per week guideline, ~90% of your meals are "clean"
*Alcohol - Alcohol is fine in moderation. Limit to 1-2 drinks per day. Less is obviously better. For social functions, allow yourself an extra drink. However, never drink more than 3 on one of these outings. Your wallet, gut, and a DUI-free record will thank you.
**Coffee / Tea - Try to drink these black, or with minimal sugar, honey, or milk. Avoid artificial creams and sweeteners. Limit coffee consumption to 2 cups per day.
These guidelines work for me. My diet isn't really scripted but with these principles I know what to eat wherever I go. I focus on only eating whole foods and until I am satisfied.
