Diets are too many Set high, unattainable standards, and then blame yourself for not meeting them. These instructions aren’t just nonsense, but they stress you out.
That’s why we’ve created a simple and more realistic guide to help you eat better without all the absurdity.
The lazy diet is an amazing, easy, and completely satisfying way to eat right. Here’s how to follow it.
Paleo, Whole 30, Keto – they often tell you to avoid packaged foods. But the stuff can be nutritious and pre-portioned, which “automatically cuts calories without thinking,” says Spencer Nadolski, MD, chief medical officer at Renaissance Periodization.
Think inside a box.
Meal delivery services are still an easy way to eat well without stress. We chose them based on the time you have available.
Simple no-cook, ready-to-eat meals. You can even ask for the proteins or vegetables cooked by themselves, if you want to make things really basic.
Their offerings are frozen but reheat well, especially the flatbread, which makes the most of leftover grilled chicken strips or roasted salmon.
They divide the ingredients. do you cook. Barbari chicken with turmeric fries. Pork Lettuce Cups With Mojo Onion. Blueberry-apricot pork chops. . .
Make the sauces.
A lot of crash diets ban spices because they are “empty” calories. But if a little blue cheese sauce (or ranch or spicy mayonnaise) makes you eat celery, you’re still eating the nutrients in celery. Dip – don’t dip.
Let someone else do the job.
You see specialists for other things. Why not meet with a registered dietitian? They can help you set goals. Usually, they cost around $150 an hour. (Some are covered by insurance).
Put the supermarket to work.
Why roast a whole chicken when the grocery store can do it for you? This week’s dinners make use of the pre-made supermarket fare of Ten Minute Meals.
Monday: Pasta Night
Heat one bag of cooked pasta; Mix with pre-made pesto and a handful of grilled chicken. Served with spring mixture with sauce.
Tuesday: Taco Night
Sauté some grilled chicken with olive oil, chili powder, and cumin. Heat a few tortillas and spread the chicken and pre-made guacamole on top.
Wednesday: Power Night
Mix a bag of vegetables with a can of fish, any fruits or vegetables you have in the fridge (diced), and a handful of nuts. Top with bottled sauce.
Thursday: Brenner’s Night
Add a handful of spinach to a skillet with olive oil. Crack 2 eggs on top; Cooking lid. When done, add it to a tortilla to easily coat the eggs.
Friday: Pizza Night (pronounced)
Form some of the pre-made dough, then top it with a few spoonfuls of the jarredid sauce, the grated mozzarella cheese, and the vegetables. Bake and eat.
When in Doubt, PB&J.
The classic sandwich is actually a great example of what you want in a balanced meal: fiber, fat, and protein. Now upgrade everything.
Two slices provide 12 grams of protein and 8 grams of fiber.
Just 2 tablespoons adds 8 grams of protein. Creamy or chunky: your choice.
Replace the sugary spread with 1/2 cup of mashed strawberries, blueberries, or bananas.
One cup adds 8 grams of protein to a meal.
Enjoy your favorite foods, making them less “off-limits”. Cheat days can backfire, says Dawn Jackson Blatner, RDN Removing food stigmas hinders cravings. (However, well-made burgers with good-quality beef and plenty of fresh veggies beat fast food any day.)
desalination of fate.
Low-carb diets tell you not to eat fruit. This is ridiculous. Fruit is great for you. eat tons of it. As a snack, but also. . .
. . . Entrees.
Research shows that eating fruit before a meal may suppress appetite and help you fill up faster during that meal. So if you’re cooking, grab some berries. If you’re going to order breakfast outside, order a cup of fruit first.
. . . salad component.
Strawberries and blueberries complement sal ad along with salty cheeses, such as feta. Grapes work well with balsamic dressing. Peaches are great with a heaping of arugula, grated Parmesan cheese, and olive oil.
. . . candy.
Mostly in the western world desserts “finish off” a meal. But in many cultures, dessert is fruit—cool diced pineapple, sliced orange, sliced mango. Baked apples and pears are also very tasty.
Make eating out lazy, too.
These three hacks make it easy wherever you go.
Every restaurant, from fast food to fine dining, has a salad.
Order a protein on top. This salmon, shrimp, or scallop sat somewhere better. Or chicken at dinner. Even if that chicken is fried, you’re still getting protein and yield.
At the buffet, serve yourself as much as you like,
As long as each time you do that, your plate is half full of vegetables plus whatever else you’re eating. This leaves less room for other stuff, but gives you the flexibility of seconds (or more).
Take matters into your own hands.
If a fast food restaurant serves a grilled chicken sandwich and salad but you don’t want to combine them, can you do it yourself? Remove the chicken from the sandwich and add it to the salad.
vacation? Don’t sweat.
Choose just two things from the list below to do each day. Forget the rest.
- Walk to the restaurant if you are going to eat out or just get your morning coffee.
- Some days, avoid alcohol and consider a soft drink if you feel the social pressure of drinking.
- Instead of keeping chips and other traditional snack items, choose a vegetable tray or fruit platter to put on the counter for nibbles.
- Aim to drink three 16-ounce bottles of water a day — especially if you’ve been out in the sun all day.
Just sit there.
Always try to eat meals and snacks from the plate, at the table, sitting on a chair. It’s a surefire way to be more mindful about what you’re eating, rather than just standing in the pantry and snacking while you decide what to eat. Nobody does that.
Calories, macros, and especially micros, break down from obsessive diet management and stress. Use these tools instead.
Instead of a kitchen scale, use your hands.
At every meal, aim for a palm sized cup or two of protein, one handful of high-fiber grains, two handfuls of produce, and one or two thumb-sized servings of good fats.
Instead of a calorie counter, use a color spectrum.
You want at least two colors from whole food sources. The fiber in these foods will help you feel full during the meal, naturally limiting calories.
Instead of tracing the fibers, use Method 3, 2, 1.
That’s three cups of vegetables, two cups of fruit, and one cup of beans per day.
Instead of focusing on the day, look at the entire month.
Looking at the quality of your diet over the course of 30 days can help take the stress out of a day or two (or 12!) of less-than-ideal eating.
Definitely drink flavored water.
If you don’t like the taste of the water, change it. Staying hydrated helps your brain function at its highest level (which means you can make better diet decisions).
Try Twinings’ Superblends cold water drinks. They are low-calorie, sugar-free herbal water boosters made with a blend of fruits and herbs, like raspberry and hibiscus.
A version of this article originally appeared in the January/February 2022 issue of Mental Health Men’s health.
The editors of Men’s Health are your personal channel to the world’s leading experts on all things men’s health: health, fitness, style, sexuality, and more.
Brian St. Pierre is the Director of Performance Nutrition at Precision Nutrition. He leads a team of nearly 20 expert coaches, helping individuals from all backgrounds reach their personal and professional goals. Additionally, he works with a range of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open champion Sloane Stephens, and more.