Today I answer the doubts and gossip about what I eat or don’t eat 🙂
Joking aside, when a person receives advice from an “expert” in the sector, he or she first asks what that expert does in his private life. And that’s right!
In today’s video I really want to figuratively open the doors of my kitchen to tell you what I eat for breakfast, lunch, dinner and snacks.
In this video you will discover:
- what I eat in each meal of the day
- what% of proteins, carbohydrates and fats I use
- how I distinguish lunch from dinner
- which proteins I consider best
I also try to clarify the much discussed intermittent fasting, sharing with you what I think and what are the cases in which I think it is applicable.
There is still a lot of food confusion, even though eating healthy is so simple.
Watch the video to get the simplest and most precise summary of the diet that I consider best for following a healthy diet.
Today I want to talk to you about the confusion that reigns in the field of nutrition because it is really one of those topics that we hear more and more about on television, in the media, everyone talks about it, but there is still a very high degree of confusion and I must say also there is still a lot of theory compared to practice.
There are people who get lost in super complex discussions about things that maybe or that they know little or even about which there are not so many data to confirm or deny that of that position, and instead they are weak in the practical application of those too. minimum standards of which we are all sure that they are beneficial, that they serve and that extend life and improve the quality of our existence.
For my personal culture I have always been convinced that practice far exceeds theory and that even when we do not understand everything theoretically we still have the opportunity to take small important steps on the practical one, so what I would like to do it is today to give you an overview of my approach to my diet, so beyond the theories beyond the ideological positions “this is better, this is better”, simply with a lot of transparency I will explain to you how I have set up my diet and obviously if I set it up for me this way I did it because I think this is an interesting way to collect and put into practice the many things that have come to us from scientific research over the last few decades.
Very simple, I will not focus (because I’m not a chef) on the type of seasoning, on the type of cooking, on the beauty of the dish, on the colors, on the ornaments. I don’t care about this whole thing here; I basically in 99% of my time and my days eat to live and I don’t live to eat, another very important distinction, and therefore it is not that I deny the importance of these aspects of the eye, of the beauty of the kitchen, but I do when I go to the restaurant. It’s not my job, I don’t have time to keep up with these things here so what I’ll focus on in this video is the nutritional content of my diet.
Now, my breakfast has been structured in a very simple way for a very long time; I generally take something like 80-100 grams of egg white, I use very simply pasteurized egg white briquettes ready for use from organic farming, I add an egg yolk almost every day in order to put inside also the fat component of the egg and I make an omelette that is mainly egg white, but also with a little yolk. To this I usually add either wholemeal bread, perhaps with a spread of walnut or almond cream, or a little wholemeal oat flakes with vegetable milk, oat milk, for example almond milk or rice milk. I am not a cow’s milk drinker but that could also be an alternative. From time to time maybe I add a whole sugar-free yogurt to it, or it could be a fruit alternative. In the middle of the morning I usually eat nuts or almonds or walnuts.
The lunch is structured on the basis of the single dish; very simply a lot of vegetables, a corner of wholemeal cereals in rotation, it may once be brown rice, it may once be another type of whole grain cereal or a pseudo-cereal such as quinoa or others and then a portion of proteins. I give a clear prevalence to fish and rotate it, I change the type of fish, but sometimes I also eat meat, more often white meat, poultry but also once a week about red meat which I eat strictly raw because one of the problems of red meat is undoubtedly linked to its cooking. So beyond the fact that you don’t have to eat a lot of it, surely what you eat is healthier if it’s not very cooked.
In the middle of the afternoon I have another snack that, especially on the days when I train in the afternoon, can be based on fruit, and dinner is a slightly different version, but not that much, of the lunch, in which I insert always lots of vegetables maybe different from the one I ate for lunch. If I ate raw vegetables for lunch, in the evening you will be able to eat the cooked one, a portion of protein that is always different from the one I ate for lunch and every now and then also adding vegetable proteins such as legumes and then another form of carbohydrates, I use a small portion of sweet potatoes a lot in the evening which are a way of obtaining a certain degree of carbohydrates especially on days when I trained in the afternoon to recharge my muscles but they have a slightly more complete nutritional characteristic, a little better than classic potatoes.
Now, this is an example, it is clear that there are days when something may change, but it is an example of a structure that I have been carrying around for a long time and that allows me not to have particular hunger, to feed myself in correct and constant way and to have the right proportions between the various macronutrients.
Many of you will have heard of intermittent fasting, it is a practice that certainly has some fundamentals but also has “negative” points, in particular the metabolic response to fasting which certainly gives positive aspects, but can however raise a the level of cortisol in people susceptible to stress and this would inevitably become a negative factor, so it is not said that it is good for everyone or that it is always good. I insert it from time to time and therefore at that point what happens is that I have the last meal maybe a little earlier than usual at 7-7 and a half in the evening and then I don’t eat anymore until 14 the following day. This is a so-called protocol roughly 16-8, so 16 hours of fasting and eight hours in which we concentrate meals, this can also be an alternative but I repeat not for everyone and not for those who are approaching a nutritional change compared to a ‘power we say uncontrolled and a bit unbalanced.
The first step is to learn to eat healthy regularly, then eventually when you become more experienced there can be the further leap and the insertion of a protocol such as intermittent fasting from time to time.
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