Most of your problems start on your plate.

Highly processed food has hollowed out our health, driving obesity, diabetes, heart disease, and early death. The truth is simple: real food restores health.

Below is basically my diet:

Proteins

• Beef steak / ground beef → High protein, high satiety, keeps full for hours
• Chicken breast → Leanest protein source, basically zero fat
• Turkey → Same as chicken, good to rotate
• Tuna → Cheap, fast, insane protein-to-calorie ratio
• Salmon → Omega-3s reduce inflammation from intense training
• Eggs → Complete amino acid profile, best bioavailability of any food
• 0% Greek yogurt / fromage blanc → High protein, fills the stomach, kills sweet cravings
• Whey protein → Accelerates muscle building and recovery post-HIIT
• Cod → Super lean, almost pure protein
• Sardines → Cheap, omega-3s, very filling
• Mackerel → High omega-3s, great for recovery
• Shrimp → Almost zero fat, high protein

Vegetables (unlimited)

• Spinach → Iron + magnesium, supports energy and muscle contractions
• Broccoli → High fiber, keeps insulin stable
• Zucchini → Almost zero calories, fills the plate
• Salad / lettuce → Eat as much as wanted, basically free calories
• Tomatoes → Antioxidants, good for recovery
• Cucumber → 95% water, helps hydration
• Bell pepper → More vitamin C than an orange, zero sugar impact
• Mushrooms → Boosts immune system, low cal, very filling
• Asparagus → Natural diuretic, helps flush water retention
• Celery → Negative calorie effect, good for snacking
• Cauliflower → Replaces rice/pasta when missing carbs
• Cabbage → Cheap, filling, great for gut health
• Radish → Crunchy, satisfying, almost no calories
• Fennel → Reduces bloating
• Endive → Bitter taste kills sugar cravings

Fruits (max 2-3/day)

• Clementines → Low sugar, vitamin C, satisfies sweet tooth
• Strawberries → Lowest sugar of all fruits, high in antioxidants
• Raspberries → High fiber slows sugar absorption
• Blueberries → Best anti-inflammatory fruit
• Blackberries → High fiber, low glycemic, great for recovery
• Watermelon → Mostly water, helps hydration and kills sugar cravings
• Grapefruit → Shown to slightly boost fat metabolism
• Lemon → Improves digestion, use it on everything

Fats

• Olive oil → Anti-inflammatory, heart healthy, use cold on salads
• Coconut oil → MCTs convert directly to energy instead of being stored as fat, use for cooking
• Butter (small amounts) → Satisfying, good for cooking, keeps hunger away
• Cheese (small amounts) → Protein + fat combo that kills hunger fast

Supplements

• Whey → Accelerates muscle building and speeds up recovery
• Creatine → More mental clarity and focus
• Collagen → Protects joints and tendons during intense training

Banned

• Bread → Spikes insulin hard, body stores the next meal as fat
• Rice & pasta → Same problem, even “healthy” versions slows cut significantly
• Potatoes → Highest glycemic index of any vegetable, basically sugar
• Sugar, candy, pastries → Pure fat storage trigger, zero nutritional value
• Fruit juice → All the sugar of fruit with none of the fiber, worse than soda
• Alcohol → Stops fat burning completely for up to 48h after drinking
• Processed food → Hidden sugars and seed oils that wreck hormones
• Banana, grapes, mango, pineapple → Way too much sugar, not worth it during a cut

Water

• 2.5 to 3L per day