(I have used a picture of Sylvester Stallone from Rambo because I truly believe that the eating strategy I am about to share with you is how a warrior would eat)
I have spent the past few years testing out many different diet/eating strategies to find out which method works the most effectively and efficiently at burning fat, promoting lean muscle and maximum health. I am confident to say that I have come across an eating strategy that has blown me away with its benefits. In this post I am going to share with you this strategy.
The Kinobody Eating Strategy for Exuberant Health and a Lean Spartan Body
Eat Sparingly During the Day for Maximum Energy and Fat Burning
I have become a big believer in eating very modestly during the day. By doing so I have noticed that I have way more energy, I am more alert, more creative and I am more focused. In addition by allowing myself to be hungry during the day I feel so much tougher and stronger. I truly feel like a warrior ready to take on anything that is thrown at me. When I used to eat heavy meals during the day I felt very relaxed and complacent.
Powerful Immune System and Constant Fat Burning
Since I have been eating light during the day I have also noticed that my immune system is much stronger. I never get sick and I believe this to be for two reasons. By eating light during the day I am able to keep my insulin levels low and my growth hormone levels elevated. This allows your immune system to function at peak efficiency and it allows your body to burn fat constantly throughout the day.
Improved Insulin Sensitivity for Maximum Muscle Minimum Fat
When we fast or eat sparingly during the day our body improves its insulin sensitivity. This way when we have our main meal at night more calories get deposited into our muscles and less into our fat stores.
Another benefit of eating light during the day is that my skin has cleared up tremendously. Ever since the age of 14 I had suffered with acne and regular breakouts. Once I started eating light during the day and using intermittent fasting my acne has literally disappeared. I feel this is because when you give your body a break from digesting large meals your body has a chance to detox itself.
Crave Healthy Foods
Another major benefit of eating light during the day is that you start to crave healthy foods like meats, vegetables and fruits. When you are constantly in a fed state and eating every few hours these healthy foods have much less appeal.
The final benefit I have noticed from eating light during the day is that I have started to enjoy cooking for the first time in my life. I thought this day would never come but it finally has.
Foods to Eat During the Day
The best types of foods to eat during the day are ones that don’t tax your digestive system or cause a spike in insulin levels. These happen to be low glycemic fruits and vegetables as well as small amounts of whey protein and nuts. Fruits and vegetables are great at further detoxing your body and providing you with plenty of nutrients. I stick mostly to berries (blueberries, raspberries, strawberries) during the day as these are the most nutrient dense fruits. Fruits contain fiber which slows down digestion keeping the insulin response low.
Whey protein is the absolute best protein source to consume during the day. It is easily absorbed and thus doesn’t tax the digestive system. In addition whey protein is very high in the amino acid leucine which has an integral role in muscle protein synthesis. In other words by consuming adequate amounts of leucine you will be able to rebuild muscle faster. I recommend a high quality whey protein powder with a superior filtration process for maximum nutrient retention. In addition I am strongly against artificial chemicals found in most commercial protein supplements.
I use Prograde Whey Protein which is my favorite protein supplement on the market.
Upon Waking: 30 grams of whey protein (mix with unsweetened almond milk) and Prograde Metabolism or Coffee
Noon: 1 cup of berries and 10 walnut halves
Early Afternoon: 30 grams of whey protein (mix with unsweetened almond milk) and Prograde Metabolism or Coffee
After Workout: 30 grams of whey protein (mix with unsweetened almond milk) and 1 apple
What about doing a complete water fast during the day?
Instead of eating small amounts of protein and fruit during the day some people choose to consume nothing but water, coffee or tea. They allow themselves a condensed 4-5 hour eating window. Example 5-10pm.
This strategy is called fast-five diet. I have tested this method out and I feel that it is not optimal especially for active people who burn a lot of calories and require a lot of protein. What happens is that by restricting your meals between a small eating window you develop what is called compensatory eating. Meaning you will eat more food then you normally would because you know you won’t have a chance to eat until the next day at 5pm.
Optional 24 hour fast 1-2x per week
A better strategy would be to do a complete 24 hour (eat-stop-eat style) fast 1-2x per week. Example – Stop eating at 7pm on Tuesday, resume eating at 7pm on Wednesday. You would have a normal size meal before the fast and after the fast. Because you are only doing a full 24 hour fast 1-2x per week there is no need for compensatory eating. The next morning after the fast you get to have your protein shake.
What to eat for your main meal?
The main meal should consist of meat, vegetables and a salad. It is also wise to add some healthy fats such as olive oil, avocado or nuts. I also like to have a small portion of carbohydrates at the end of my meal. I have found that when I restrict my carbs at dinner I find it very difficult to relax and wind down. By rewarding myself with a serving of potatoes, rice or even a few gluten free cookies at the end of my meal I reach a much greater level of satiety. This is because carbs trigger the release of serotonin in the brain which make you feel happy and relaxed. It is very important to exercise some restraint with carbs as its easy to overeat them.
Sample Main Meal
Grilled Chicken, Steak or Fish x 12-16 ounces
Spinach Salad with cucumbers, mushrooms, tomatoes and brown rice vinegar
Steamed Broccoli and Cauliflower
2 rice cakes with almond butter
How to eat the main meal
Slow down. Take small bites and chew your food fully. Focus on the texture of the food. Stop eating once you feel satisfied, not stuffed. If you are having some carbs at the end of your meal then it is very important to exercise some restraint. After having your serving of carbs you will likely desire more and more and more. Don’t fall into this trap. Wait 20 minutes after the carbs and you will usually feel satisfied. I like to have a cup of tea and the cravings usually goes away.
Upon Waking – 30 grams whey protein, 1/2 cup unsweetened almond milk
Noon – 1 cup blueberries and 10 walnut halves
Early Aft – 30 grams whey protein, 1/2 cup unsweetened almond milk
After Workout – 30 grams whey protein, 1/2 cup unsweetened almond milk, 1 apple
Main Meal – Grilled Chicken Breast x 14 ounces, spinach x 2 cups, cucumbers, raw mushrooms, brown rice vinegar, brown rice cakes x 2, almond butter x 2 tbs
TOTAL = 1517 calories, 174 grams of protein, 41 grams of fat, 88 grams of net carbs.
I strongly urge you to try out this eating strategy. It will take some getting used to but I am confident that once you get a taste of the benefits you will never look back. You will save time and money on food. You will become more ambitious. You will be happier, healthier, leaner and stronger.
My Refeed Day
Once per week I give myself 24 hours (from Thursday at 6pm until Friday at 6pm) to eat whatever I want. I’ll have brownies and pancakes and all sort of delicious foods. After the cheat day I am so eager to go back to my normal ways of eating because I am addicted to the way I feel from under-eating during the day and feasting at night. I truly feel this is the way humans are programmed to eat. During the refeed day I feel foggy and sluggish. I accomplish very little all day and spend most of it eating food or thinking about food.
Shouts Out to Ori Hofmekler
I want to thank Ori Hofmekler for helping me discover this style of eating that has improved my life. His book the Warrior Diet is one of my favorite nutrition books I own.