It is entirely possible to create a diet plan that allows you to gain, maintain, or lose weight while improving your overall health. The guide below simplifies some key concepts to give you the knowledge needed to create a personalized diet plan.
Note: I am not providing a sample diet plan here because there is no one-size-fits-all solution. Instead, I encourage you to use this knowledge to create your own diet, while tracking your macronutrient and caloric intake and monitoring your weight and body composition. This will ensure that you end up with a diet tailored to your unique body and goals.
The objective of this guide is to help you to:
Create a diet plan that will improve and maintain your health.
Enable you to reach your body weight and composition goals.
What Foods Should We Eat?
It’s a lot simpler than you’d think. Only eat what is natural, that is, foods that have been available for hundreds of thousands of years: meats, vegetables, fruits, seeds, and nuts. These are the foods our bodies have evolved to digest.
What foods should we Avoid?
Anything not in that list above.
Why Avoid Grains?
While grains can be found in nature, humans only started farming and consuming them around 5,000 years ago, after the agricultural revolution. Our bodies have not since evolved to consume them. There’s a reason they are cheap foods - they contain anti-nutrients, cause blood sugar spikes, and have little nutritional value. They place undue stress on the body, often leading to long-term damage. Common health issues like obesity, acne, diabetes and other diseases are tied to this dietary shift.
It should be evident that your body is better adapted to consuming foods that align with our natural environment: fruits, vegetables, nuts, seeds, and meats.
Consuming grains and processed foods overloads your body with toxins, prevents healthy nutrients from entering your body, weakens your immune system and making you more susceptible to viruses and infections.
What About Dairy?
Dairy can be found in nature, but is intended for baby cows. It contains cow hormones and is typically pasteurized (heated), which denatures fats and makes them unhealthy.
Food Quality
By eliminating refined and processed foods like sweets, candies, and grains, you’ve already taken a significant step toward a healthier diet. To further improve, focus on eating:
Organic foods (where possible)
Antibiotic-free meats
Non-GMO produce
What About Vegan/Plant-Based Meats?
While not exactly natural, vegan meats are often easier to digest than traditional meats – and that’s a wonderful thing. My recommendation would be to include them in your diet regularly. Just watch out for those that contain grains. I do recommend plant-based milks and protein powders over dairy 100% of the time.
Balancing Macronutrients
You should aim to incorporate proteins, fats, carbs, and vitamins into each meal to ensure a well rounded diet.
Vitamins
Take a daily multivitamin to supplement any nutritional gaps in your diet, as modern foods often lack essential nutrients.
Protein Intake
My recommendation based on years of experience and self-research.
What Should I Drink?
Water - preferably spring water. No surprises there.
Gaining or Losing Weight
There is no universal recommendation for caloric intake. Everyone has a different body weight and metabolic rate. Begin by weighing yourself every morning and taking an average over three days. Track your average weight, and adjust your diet every couple of weeks based on your goals.
What about Detoxing... is it Healthy to Fast?
Yes, when done safely. Fasting allows your digestive system to rest and has tremendous health benefits. It should be done with caution - please research safe practices before planning a fast.
You’ll find a lot of conflicting advice online, much of it even coming from food manufacturers and government agencies. The best approach is to ask yourself: Is this a natural food? How does it make me feel? Sticking to a healthy diet takes willpower and commitment, but saying "no" to short-term pleasure and “yes” to the fuel that your body needs is the path to a long, healthy life.
Disclaimer: The information provided in this nutrition guide is based on personal experience and research. It is intended for educational purposes only and should not be considered as medical or dietary advice. Always consult with a healthcare provider, registered dietitian, or certified nutritionist before making any significant changes to your diet, especially if you have any pre-existing medical conditions, allergies, or dietary restrictions. Individual results may vary, and it is important to listen to your body and adjust your food intake to your personal needs. Sean Valeo is not responsible for any adverse effects or health issues that may arise from following this nutrition guide.