The 3-Principle Diet

Transcription

1 The 3-Principle Diet Practical Tips Through Evidence-Based Methods Version 7.0: Fully Updated By Richard Andoh

2 Author: Richard Andoh BarBrothersGroningen.com & RichardAndoh.com COPYRIGHT 2018 BarBrothersGroningen.com & RichardAndoh.com All rights reserved. No part of this document may be reproduced or transmitted in any form or by any means electronic, mechanical, or other without prior written permission of Richard Andoh. DISCLAIMER The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. If you have any doubts due to medical conditions, consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose to work with the forthcoming advice in this ebook, you are agreeing to accept full responsibility for your actions.

3 Hey, I'm Rich. I've spent over 10+ years diving into the field of nutrition. Are you ready to jump into the deep with me? Let me share a shocking fact with you: Did you know 90+% of people on a diet fail long-term. I will explain why. Let's start with a simple question: "How many diets do you know?" Take a few seconds. Think really hard. Recognise any of these?

4 Low carb, high fat, low fat, high carb, vegan, vegetarian, keto, detox, fruitarian, carnivorous, intermittent fasting, flexitarian, something-weird-that-someone-is-going-tocome-up-with-to-earn-fuckloads-of-money diet. How is it that all these diets exist? There is something these diets ALL have in common. THEY ALL WORK. Yes, all diets potentially work. Are you confused? It's not your fault.

5 And it means you should keep reading, because I'm going to explain EXACTLY why all those diets work. I'm going to give you: 1. A complete breakdown of the principles that allow all diets to work in a way a 3-year old can understand. 2. Simple practical tips to apply today. I'm offering you my thoroughly washed hand. Grab it. The choice is yours. This guide is as close to a magic pill as it gets.

6 Principle 1 - Quantity: How Much Are You Eating? Super genius-mathematical-equation alert! Do you know the answer to 1+1? Congratulations! You have passed 'the I-am-smart-enough-tobuild-muscle-and-lose-fat test'. Food = energy. In science it s defined as a calorie.

7 Which is a unit of energy. All your food consists of these energy units in different amounts. It s what you eat. Just like a car needs fuel, you need calories. Losing, gaining and maintaining weight is all about managing these units of energy.

8 Here are the basics: 1. If you eat MORE than you burn, you GAIN weight 2. If you eat AS MUCH as you burn, you MAINTAIN weight 3. If you eat LESS than you burn, you LOSE weight. What is first thing you do when your car stops moving forward? You look at the gas meter, right? If you are unaware of how much you eat, you are basically sitting in a car and staring into the distance.

9 You have NO idea how much gas is in the car. You have NO idea how much gas you need in the car. You have NO idea where you want to go. That's a lot of no-ideas to end up somewhere good. Don't you think so? How can you change that? You need to care about the right things. And stop caring about the wrong things.

10 Here is what you should stop caring about: STOP caring about 'magical fat burners', they DON'T exist. STOP caring about 'instant six pack exercises', they DON'T exist. STOP caring about 'magical diets', they DON'T exist. What should you care about? You should care about becoming aware of how much 'food you consume' and use it to manage your energy balance. This is the first principle to dietary success.

11 Want to know what all successful diets have in common? They allow you to better manage your energy balance, either consciously or unconsciously.

12 Challenge For Day 1-3: Download the myfitnesspal app. Track your calories for at least 3 days based upon your current/improved diet to discover what you are actually consuming versus what you think you are consuming. Be honest with yourself.

13 Principle 2 - Quality: What Are You Eating? Now you know that food = energy. And the easiest way to consume good amounts of energy is to eat the right type of foods. What kind of foods? Foods that reduce your chances of becoming deficient in any specific nutrient. Less processed foods. Now what is less processed? Foods like: Carrots, apples, beans, potatoes, chicken, lamb and cow can be categorized as less processed.

14 Foods like: Cookies, pizzas, diet coke, french fries, chips and chocolate cake can be categorised as more processed. What should you prioritise? Less processed foods that are high in protein and foods that contain all the essential nutrients you need. Why? It's more complex, but to give you an easy answer: Because you need protein to build muscle and you need all the other nutrients to stay healthy. How can you achieve this?

15 Here is an extremely simple diet template: 1. Make sure all your meals contain protein - aim for about 3 full fists of protein daily. 2. Add vegetables and fruits - aim for 5 full fists daily. 3. Consume mostly water - aim for 1-2 glasses of water before every meal.

16 What do all successful long-term diets have in common? Most include adequate amounts of protein, emphasise the consumption of vegetables and/or fruits. And make sure you consume enough water. What do you know now? It's not just about how much you eat. It's also about what you eat.

17 And it's about ONE more thing. ONE thing that is forgotten by 99% of people. The ONE thing that determines the best diet for you.

18 Challenge For Day 3-10: Replace 80% of your drinks with water, aim for 3-4 glasses daily. Eat less processed foods 80% of the time. 3 fists of protein and 5 fists of fruits/veggies daily.

19 Principle 3 - Habit: Does This Diet Work For You? Let's start with a controversial statement that might get me into trouble: There are no inherently good or bad foods. Yes, that's right. Think water is inherently good? Guess what? Water can kill you if you drink too much. So that means water is bad? No, because if you are dehydrated it can save your life. It's all about how much water you drink.

20 And about what you are trying to achieve by drinking. The same goes for ALL foods. It's about the dosage. In that sense even a nutella-oreo-twinkypizza can be a healthy choice. IF it allows you to stick to better foods for MOST of the time.

21 Restricting yourself from eating things you love generally ONLY works short term. But what about the long-term goals? How long are you going to stick to living on weight loss shakes? How long are you going to stick to buying expensive supplements that don't make you lose fat? How long are you going to resist your favourite food even though eating chocolate every now and then is what makes you happy?

22 Instead of focusing on what you DO NOT need, focus on increasing what you DO need. Eating what you need = less eating what you don't need. And keep in mind that when it comes to restriction: It's not about a single food. It's not about a single nutrient. It's about finding a diet that works for you. How can you make it work for you?

23 You need to start with the understanding that food only becomes a problem when you put it into your mouth. Diet therefore is not just about food. It's about your habits. And food changes = behaviour changes. Behaviour changes are influenced by your environment. But no personal diet is the same. Why? No person is the same.

24 Imagine reading this in a public space, filled with hundreds of people. Look around you. Look at all the people. Do they all look like you? Are they all an exact copy of you? No. Look at how different they are. Different sizes. Different colours. Different preferences. If everything about us is so different, what makes you think that anyone's perfect diet should be your perfect diet?

25 Your diet is your unique fingerprint. Choose the diet that allows you to: 1. Manage your energy balance. 2. Get adequate amounts of nutrients. 3. Can be sustained over a longer period of time. All diets that work meet these standards. Choose a diet that works through these principles. What diet should YOU choose? You know the answer by now.

26 Challenge For Day : Write 1-3 implementation intentions: The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION]. I will drink 2 glasses of water at 7 a.m. in my kitchen. I will track my food intake for 3 days starting at 9 a.m. in my office. I will buy 1 box of blueberries during lunch at 1 p.m. at grocery store. The goal is to make the time and location so obvious that, with enough repetition, you get an urge to do the right thing at the right time, even if you can t say why.

27 So What s Next? This guide has provided you with a glimpse of what principles will give you better results. Yes, there is more. Need more guidance? Want to know what meals you can make? Or what foods are useful? All covered in the new Nutrition System by the official Bar Brothers. Only check it out if you are committed. Because it s not a million bucks, but isn t for free either.

28 And I don t want you to get something you don t end up using even if there is a full money-back-guarantee. Then again, would you be willing to sacrifice 2 meals at a restaurant for the body you want? If so, click on the 'fat' red button below and start building your own diet plan with help of Dusan and Lazar now. Start The Nutrition System

29 You Have The Principles You know it's about the quantity of foods in your diet. You know it's about the quality of foods in your diet. And you know it's about finding a diet that works for you. And I know that despite my best efforts it might still take a leap of faith. It might feel like jumping into a giant ocean without any swimming skills. Waves keep crashing while you are frantically paddling to get back to shore.

30 With every daring stroke you seem to get closer, but when you look up nothing has changed. Finding YOUR diet sometimes feels like being a drowning cat. You feel overwhelmed by waves of information. Without making any visible progress at all despite your honest efforts.

31 If you find the right current however, you can time your strokes. You can float along with the waves instead of against them. And you can make it back to shore effortlessly. Just keep in mind that the best diet is the ONE that works for you. So take a deep breath. Jump in the water. Paddle into the depth. I m sure you won t sink. You ll swim.

32 Inspirational stories, errors or anything else which you want to share? Make sure you send an to or leave a comment on the website. It means a lot to me. Really, I ve had my food for the day so won t bite. * The font size is big because most people read this on mobile. All the illustrations are largely sarcastic don t take it personally and try to find the humour in what I m trying to convey. People who smile more, live longer.

33 Summary Quantity - Track your energy intake by downloading the myfitnesspal app. Quality - Eat 3 fists of protein, 5 fists of fruits/vegetables daily and drink mostly water. If you want to be really precise: Protein intake of 1.8g x body weight in kg, add grams of fruits/vegetables and drink 1-1.5L of water daily. Habits - Write 1-3 implementation intentions to make your changes longterm. I will [BEHAVIOR] at [TIME] in [LOCATION].

34 The 3-Principle Diet Genes alone do not determine whether you are skinny, fat or muscular. Genes function only by being activated or expressed and the nutrition you choose to put into your body plays a critical role in determining which genes, good or bad you allow to be expressed. Genes alone do not determine whether you are skinny, fat or muscular. Genes alone do not determine whether you can or cannot do a pull up or push up. Genes function only by being activated or expressed and the nutrition you choose to put into your body plays a critical role in determining which genes, good or bad you allow to be expressed. - Rich Andoh Start Your Workout