Human diet has many aspects. Recommendations in this area range from meat and fish-based diets to purely vegetarian to vegan lifestyles and various combinations.
For many, the topic of “health and food” is built up by the variety of different ideas on a too complex topic that is better avoided. Art Claas van der Heide, author, speaker and founder of HEARTCORE Athletics, on the simplicity of healthy eating and the three rules that all diets share.
Functional Training Magazine, 2/2018 published
The topic of nutrition is not only comprehensive but also controversial.
Some people plead for a meat-free to vegan diet and still others see health benefits in a very meat-based diet.
Specifically for newbies in the profession of functional nutrition, this confusing load of information seems to grow quickly over their heads. The undertaking “healthy eating or health and food” becomes a complex and extremely confusing task, which usually results in the vision of healthy eating giving way to old habits.
At a glance it actually seems very difficult to find the “right” diet for yourself.
Science itself is not even entirely in agreement. There are lots of peoples who mainly feed on rice and have wonderful health conditions, while the nutritional basis in other peoples is primarily provided by oily fish. And these also have perfect health conditions. Can you see what is right now and what is not?
Nutritional philosophies such as paleo nutrition , zone diet (or Sears diet) and macros counting (abbr. IIFYM = if it fits your macros) for example are currently in vogue and many people are familiar with them.
It seems that the food trends are in the palm of your hand. In the past ten years, the Zone Diet was initially on everyone's lips until it was replaced by the Stone Age or Paleo diet, which is slowly but surely making way for the macro counter party.
Every “new” food trend often preaches old wine in new bottles, because health and food can not only be implemented on the basis of extensive calculations and planning. On the contrary, in my opinion most nutrition trends and philosophies can be brought to a common denominator, which results in three simple rules.
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The 3 Rules of Health And Foood
All nutrition trends and philosophies have their own justifications and entitlements with which they want to achieve one thing above all: to prove that they are right and that the other, previous ideas are wrong.
Instructions, recommendations and, above all, the scaremongering of some nutritional fanatics are piling up, and the end consumer primarily feels that healthy eating is complex, expensive and associated with calculations, preliminary planning and in-depth knowledge.
A task that many don't even want to tackle due to lack of time or they are simply not motivated. In my opinion, healthy and food can be broken down into a simple sentence with three rules:
“1. Eat natural foods, 2. not too much of them and 3. mostly plants!”
We will deal with the more precise meaning of the individual parts of this sentence in the following.
These three points can be found in almost all nutritional philosophies. This simple sentence represents the lowest common denominator of all forms of nutrition , so to speak .
Though those who follow these three rules may not necessarily receive 100% of the possible effects of an actually precisely calculated and planned diet, but they come very close to the optimum even with little effort.
Let's look at what at backbone of these three rules.
Rule No.1: Eat Natural Foods
Eat natural food means eating everything that either grew in or out of the earth, such as vegetables or fruit, or was alive before being consumed or on the way there, such as fish, meat and eggs.
Natural foods also referred to as right food are naturally found around us. The minimum requirement for a high quality and correct food is a short expiry date of a few days as soon as the food is separated from its natural power supplier, such as the root or the living body.
At the point where the energy of human has been put into the processing of food in a factory, there is a high probability that it will no longer have all of its natural properties.
Processed food primarily serves the purpose of filling a large number of people and increasing the economic profit.
Those low-priced foods that are deprived of nutrients as a result of precessing for the purpose of improved shelf life or that are flavoured with flavour enhancers to maximize demand and consumption generally have no positive effects on our state of health but only on the economic balance of their manufacturers.
The probability that a food falls into the "right" category is very high if such food was included in the food basket of our grandparents.
Those who only select natural foods usually guarantee a high quality of the nutrients that are supplied to the body, which is the central point of the first rule.
There is also the possibility of natural food loosing it nutrients if grown of produced with in inorganic fertilizer.
Again natural food can also be infected by process chemical during fermentation in fruit such as bananas.
Rule No. 2: Not Too Much
Not too much. which is the rule number 2 aims at both to keep the energy balance neutral and to improve the distribution of macronutrients.
First of all the thought when considering this rule is that the calories consumed by eating the food must not be higher than the energy consumed during the day.
With a positive energy balance, the absorbed energy would exceed the burned energy and thus lead to the accumulation of body fat. A negative energy balance, on the other hand, would contribute to the loss of fat mass. That is the small 1 × 1 of nutrition theory.
But above all it depends on the quality of the food with which the desired calories are achieved. According to Dr. Barry Sears, the founder of the Zone DietMcDonald's Double Cheeseburger has an optimal distribution of these macronutrients, which primarily targets the hormone release, which entails a corresponding distribution of the macronutrients of 40% proteins, 40% carbohydrates and 20% fat in every meal.
Does that make the double cheeseburger a suitable meal? Rather a lesser evil. Everyone will agree that with the same number of macros, a meal made from boiled potatoes, lettuce and a high-quality animal protein source is healthier and more digestible than a double cheeseburger. Therefore, the second rule always includes the combination of the macronutrient distribution and the number of calories .
The best way to find out which macronutrient distribution is right for you and which number of calories supports your individual goals is to take an extensive medical history from your coach or nutritionist.
Nutrition is such an individual topic that there can be no generally valid statements, particularly in the area of nutrient distribution and the number of calories.
Rule No. 3: Mostly Plants
Majority of our meals should consist of plants, because plants have the highest nutrient density with the lowest energy content .
This implies that most vitamins and minerals are in plant products, but they have comparatively few calories. If you fill your diet with vegetables and other vegetable products, you run the risk of violating rule number two.
However, this does not mean that athletes cannot provide sufficient energy, because the starchy side dishes should also consist of plants. The best examples of this are potatoes, sweet potatoes, rice or corn products.
Simplify Your Diet
Now we know that the combination of the three rules leads to success quite simply. But implementation could still be difficult. After all, the macros have to be counted and the food has to be weighed. Meals would have to be prepared and taken away.
Although these points are very important for an optimized implementation, the principle of simplified nutrition can also be implemented in a simplified manner. According to the motto “Keep it simple and stupid” you can stroll along my, in the truest sense of the word, rule of thumb in everyday life:
“Design each meal with an approximately fist-sized protein source, an approximately fist-sized starch source and fill the rest with vegetables as a side dish. Depending on your circumstances and goals, consume 3-4 meals a day and avoid snacks between meals. ”
Anyone who adheres to this simple rule of thumb, which has been worked out here, and combines it with the three rules of simplified nutrition from this article, will hardly run the risk of eating unhealthily or exposing his body to excessive calorie consumption, even without extensive measurement, preparation and weighing. Regardless of the number of meals you have and regardless of your goal, you should not ignore point 2 of the three rules.
However, it should be noted that this rule of thumb is only a starting point . You should always listen carefully to your body and register how well you feel in and outside of your athletic performance with the diet. According to your body type and your training volume as well as your lifestyle, our rule of thumb should be adapted accordingly.
Conclusion
Health and food or healthy eating doesn't have to be expensive or complicated. Those who enjoy delving deeper into the world of nutritional philosophy or science and would like to deal with the preparation, and weighing of their food, who would like to follow a specific diet precisely and disciplined, be it out of conviction or curiosity, can do the positive and achieve100% of the effects of different nutritional approaches.
Healthy, functional nutrition can be as simple as:
"Eat natural food, not too much of it, and mostly plants."
Thanks you.
Note: This post is an important articles in the line of health and food. Getting accurate combination of your diet easily and healthy eating.
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