Bill Daniels breaks down six practical nutrition habits for weight loss: eat 3-6 meals daily to stabilize blood sugar, fill half your plate with vegetables, prioritize protein at each meal, add whole grains especially after workouts, drink plenty of water, and finish eating by 7 PM. Start with one or two changes and build from there.
One of the questions I get all the time is, what does a healthy diet actually look like? And so today, I'm gonna dive into that. Hi, I'm Bill, owner of beyondfitnessonline.com, and today I wanna talk to you about what a healthy diet looks like when you're trying to lose weight. Now, there's several things involved here, and it can be very challenging to try and incorporate all at once. So my best advice for you is to take 1 or 2 of these things that I'm going to talk about today and try to start incorporating that into your diet now, and then start adding more things as you get comfortable with that. So the first thing I want to talk about is how often you should eat, and I always recommend to people you should eat somewhere between 3 and 6 meals per day. Now, with the intermittent fasting craze out there right now, I'm not saying that's wrong. There is some serious relevance to that. However, when we're trying to lose weight, I'm always a big fan of trying to balance the blood sugar, and the easiest way to do that is by eating consistently throughout the day. Some people burn through their carbohydrates very quickly, and some people burn through them much more slowly. If you burn through your carbohydrates more quickly, that means your blood sugar is going to spike faster, so you're going to want to eat more frequently throughout the day and eat smaller meals. However, if you're a slow carbohydrate burner, you're only gonna need to eat about 3 times a day, and then that is going to level out your blood sugar consistently throughout the day. Tip number 2 is to make sure you're getting plenty of vegetables. When you look down at your plate when you're eating, you should have close to half of your plate filled with vegetables. This offers you low calories with a lot of nutrients, and that's also gonna keep your body going and helping you to burn more fat. Tip number 3, make sure you're getting plenty of high-quality protein. Try and avoid any of the processed proteins. This would include things like salami and other meats that are— have just been through a process, and you're gonna wanna try and get more of the natural meats. You can also get protein from other sources. Legumes are another good source of protein, and just make sure that you're getting a little bit of that every single meal. That's gonna help keep you feeling satiated. So that you're not hungry again an hour later. Tip number 4, get your whole grains. Whole grains will provide you with a lot of other nutrients that you weren't getting, will give you a little bit of protein, and can also help to balance out your blood sugar. Now, the best times to eat your grains are definitely post-workout, and you don't need them every single meal, but listen to your body and see what makes you feel best. My 5th tip is drink plenty of water. Water is what your body uses to do pretty much everything. It doesn't just regulate your body temperature, but it lubricates your joints. All of your physiological processes use water at some level. You need to make sure that you're giving your body plenty of that fuel in order to do that, so that you can actually break down the stored fat. My last tip is make sure that you're conscious of the timing of your eating. It's ideal to get something to eat Early in the morning. Now, if you're somebody who doesn't like breakfast, that's fine. Try to have something small first, and you can have your bigger breakfast a little while later. And from there, depending on how many meals you're having a day, you're going to want to time it. So if you have breakfast at, let's just say, 7 AM, and you're a 3-meal-a-day person, you'll probably want to eat again about 5 hours later at noon, and about 5 hours later again at 5 PM. If you're more of a 6-meal-a-day person, You would have a smaller meal at 7, then maybe something at 10, then maybe at 1, and space it out every 2 to 3 hours. My biggest caveat with that is don't eat too late into the evening. You're going to want to probably stop eating by 7 PM, and that's so that your body has a chance to digest things before you go to sleep, because once you go to sleep, everything else can change, and we want to make sure that we're not still trying to digest food at that time. The other thing I'm often asked is, Where do supplements fit into this? I'll get into more of this in a future video, but basically supplements are exactly what they sound like. They are to supplement the diet, so you shouldn't be relying on those. They should be there to help you fill in the gaps. I hope you've enjoyed this video. If you have any questions or comments, please leave them in the comments below. Don't forget to subscribe to this channel if you haven't already, and until next time, live healthy.
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