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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today we're going to talk about nutrition and hopefully simplify nutrition because I

  • know how difficult it can be for many.

  • This is the part that trips up a lot of people, regardless of how consistent you can be with

  • your workouts.

  • The fact is, when it comes to nutrition, I think we spend a lot of time doing things

  • we don’t necessarily need to do.

  • They don’t just overcomplicate the process, but they make it more monotonous and more

  • likely to be abandoned.

  • One of those things is counting calories.

  • I don’t think you have to spend all your time putting in your data into apps and measuring

  • and counting when there's a way we can do this visually, which is a lot easier.

  • And at least a lot more likely to be adopted for the long term and be done consistently.

  • That is an approach I want to share with you because I do the same thing.

  • It involves a couple of clocks.

  • That is, we look at two, key positions on the clock.

  • 9:00 right hereby the way, this has nothing to do with the specific time you're supposed

  • to be eating.

  • Remember the 9:00 position here, and 9:20.

  • If you can remember those two positions, you're well on your way to making your life a hell

  • of a lot easier.

  • Why is that? because we take that same thing and apply it to the plate you're going to

  • eat from.

  • You think visually, in your head, and you don’t have to draw this.

  • You can visually think this.

  • 9:00 and 9:20.

  • We've basically divided up our plate.

  • Remember, when we're talking about any type of approach to try and lose weight, you're

  • manipulating calories in some way.

  • This is an attempt to manipulate some portion sizes via this visual approach that's so much

  • simpler than having to measure things out.

  • You're going to see it in action here.

  • We take the largest portion of these three areas here, and this is where we want to put

  • our fibrous carbohydrates.

  • To simplify this, I'm going to make a whole list of the fibrous carbohydrates, the more

  • popular fibrous carbohydrate sources and choices on our website, making it available at the

  • link below this video in the description.

  • It's ATHLEANX.com/carbs.

  • We're talking about the vegetables over here.

  • We have our fibrous carbohydrates.

  • In the second largest portion of your plate, I want you to put your protein.

  • I don’t care if you are following a vegan or vegetarian diet.

  • If that's your plan there, your protein would be different choices here.

  • You might have tofu, or lentils, or quinoa.

  • There are different choices, but it doesn't negate the fact that this is going to work.

  • While we're on that line of thought, you're going to find some carbohydrates on this plate

  • – I know there are a lot of people that don’t' want to include carbohydrates in

  • what they eat.

  • They want to do it in a very low amount if they're following a ketogenic diet plan.

  • Guys, I don’t have a problem if your diet plan is something you can follow consistently.

  • If that's not happening here, you might want to open your eyes to a different approach.

  • If you're able to stick to something long term, that's all that matters to me.

  • Finding a long-term solution.

  • I happen to think that as a hard training athlete, carbohydrates are a very important

  • thing to my life to maintain my performance.

  • So, I include them in what I eat.

  • Again, if you include it in yours, you're going to find this really helpful.

  • If not, you don’t have to watch the rest of this.

  • But the remaining portion of the plate is where I put my starchy carbohydrates.

  • These are your rices, and pastas, and potatoes.

  • What is different about this?

  • A lot of times what people do is tend to have a plate that looks like this instead.

  • Starchy carbohydrates all over the plate.

  • Big, starchy carbohydrates.

  • Lots of pasta and maybe they throw some chicken on top, maybe some vegetables sprinkled in.

  • That's a much different looking plate than what I just laid out.

  • The problem is that I have some issues with carbohydrates.

  • Want to know what they are?

  • Two of them.

  • Number one: they're the most satisfying.

  • Number two: they're the least satiating.

  • That's a deadly combination because when something is incredibly satisfyingwe tend to like

  • our carbohydrates more than any other element, when it comes to eating our food.

  • They're the most satisfying.

  • But they're also the type you could eat a lot, and a lot, and a lot, and a lot of before

  • you feel satiated, or full.

  • That's a double whammy.

  • So, if you do what is said here, and we do this division of the plateprotein, fibrous,

  • and starchythen what we've done is controlled a lot of what our intake is going to be.

  • What we want to do is not just look at our plate from abovetop downwe also

  • have to get more attuned to what's happening to our plate when we look at it from over

  • here.

  • Just because you're dividing the plate up the way I'm showing you here, it doesn't give

  • you license to mound this food all the way out in 3D, right into your living room.

  • You want to have some responsibility.

  • I'm going to show you how I do this and apply this to myself.

  • But when you do this, you're controlling it because we know that the most calorically

  • dense foods that will ever be on your plate are going to be here in the starchy carbohydrates.

  • So, you're talking about wanting to eat more of the most calorically dense foods.

  • That is where people trip up with carbohydrates.

  • It's not that there's something wrong with the carbohydrates themselves, necessarily.

  • It's the fact that people tend to eat them in excess, a lot.

  • So, if we can occupy more space with fibrous carbohydrates, which are far less calorically

  • dense, and then occupy a good amount of space with our protein, which doesn't tend to be

  • that satisfying, believe it or not.

  • Protein foods, if I gave you the option to eat 10 chicken breasts you probably wouldn't

  • really want to take me up on it.

  • It's not that appetizing.

  • But it does serve a very important role in our nutrition plan, especially as hard training

  • athletes at the same time, it does fill you up and provide a large portion of this plate

  • that's not starchy carbohydrates based.

  • So, you can see where we're going here.

  • So, if you do this, I promise you're not going to have worry so much about the minutia.

  • If you just give this a try and adopt this over the course of a week, I bet you'll start

  • to see some results and the simplification of the process is going to make it something

  • you can stick to.

  • If you want to reinforce it with some calorie counting, I'm not telling you that you can't

  • do that.

  • But I do think the longer you stay hooked to those apps, and the longer you stay hooked

  • to the whole process of doing that you're becoming a slave to the entire process, when

  • you don’t have to be.

  • I have not counted a calorie in 30 years.

  • 20 or 30 years.

  • I'm not a slave to the process.

  • I know what I'm putting in my body, visually, just by looking at this and following the

  • same guidelines.

  • So, while we're on that point, what does my plate look like?

  • This is what my plate looks like.

  • You're going to see one stark difference here.

  • On my plate, you can see from the mounding, I have that under control.

  • I'm not building this thing up like a tower.

  • Like this.

  • Instead, what I've done differently is changed the proportions of my fibrous and starchy

  • carbohydrates.

  • For me, again, as a hard training athlete, what I do is, I find that my body responds

  • much better to the starchy carbohydrates, to fuel my workouts.

  • To fuel my muscles, to make me look better, and perform better.

  • So, what I do is, I make this the starchy portion.

  • This is still my protein, and this is my fibrous carbohydrates.

  • You can see on my plate here; on this particular night I had my edamame for my fibrous carbohydrates.

  • I had two portions of the starchy carbohydrates and I had my beloved sweet potatoes, second

  • only to carrot cake, believe it or not.

  • I do like them a lot.

  • That's the key, guys.

  • You do have to like what you're eating.

  • This is not about picking choices here that you don’t like.

  • You'll never be able to stick to anything if you're doing that.

  • You need to find foods that you like that fit in this equation.

  • But I have my pasta portion and I have my sweet potatoes that occupy twice as much space.

  • Again, this works for me.

  • I've been lean now for a long period of time.

  • This is how I eat.

  • If this didn’t work for you, if you tried this and it wasn't working for you, the first

  • thing you'd do is switch these up to go to a smaller portion.

  • Which is what I recommended at the beginning of the video, for those looking to lose weight.

  • But I wouldn’t sacrifice my protein portion over here.

  • So, guys, I hope that you can at least try this.

  • It's a very simplified approach, I get it.

  • But a lot of times, simple is what works.

  • Simple is what gets adopted long term and dietary consistency revolves around simplicity.

  • This is something I want you guys to try.

  • If you're looking for a step by step plan, we include our nutrition plan with all our

  • programsthe X-Factor Meal Planand I'll not only show you some of these strategies,

  • but I'll give you more of the lists of foods to do it.

  • Guys, as I mentioned, if you want to find a list of the carbohydrates, we have them

  • over at ATHLEANX.com/carbs.

  • I've put together a free list of the fibrous and starchy options so you can peruse those

  • and see what fits your tastes the best, so you can fill out your plate better.

  • In the meantime, if you've found the video helpful make sure to leave your comments and

  • thumbs up below.

  • Let me know what else you want me to cover and I'll do my best to do that for you.

  • If you haven't already done so, make sure you click 'subscribe' and turn on your notifications,

  • so you never miss a video when we put one out.

  • All right, guys.

  • I'll see you soon.

What's up, guys?

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