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You are here: Home / Nutrition / How To Eat Healthy: Tips That Are Actually Evidence-Based
How To Eat Healthy: Tips That Are Actually Evidence-Based

How To Eat Healthy: Tips That Are Actually Evidence-Based

June 25, 2020 By Cade Hildreth Leave a Comment

How to eat healthy, it’s an age old question.

While it’s one that most people seek out answers to at one point or another, I bet you’ll find that few people will answer you with simple, actionable tips that are actually backed by science.

Thankfully, I’m a straight shooter on this topic.

This is because I’m a Biochemist & Molecular Biologist, love the science of nutrition, and am fascinated by body sculpting. I also have an unusual habit of pleasure reading peer-reviewed papers on PubMed.gov, the world’s largest scientific publication database.

Yes, as I said, I’m a bit unusual.

So, let’s talk nutrition and how to stay on track!

How to Eat Healthy: 5 Evidence-Based Tips

Included here at 5 actionable tips on how to eat healthy that are backed by science.

Tip #1: Eat Upon Waking

Try eating within 30 minutes of waking, because science suggests this may help to regulate your hunger hormones (leptin and ghrelin) and potentially your glucose metabolism.

Keeping these hormones in balance will help you make better food choices all day long, which is a critical component of success.

Tip #2: Be Voracious with Your Veggies

Eat more veggies―lots more veggies―because they are extremely low calorie and the fiber will fill you up.

In my experience, being full is the most under-rated secret to staying compliant on the path toward your weight loss (and muscle gain) goals.

Tip #3: Lean Into Lean Protein

Try swapping out higher fat protein sources (for example, ground beef, pork, or sausage) for lean protein sources (such as egg whites, chicken breast, white fish, or shrimp).

All too often, I see people consuming high quantities of fat because they don’t realize just how much is present in the protein sources they are choosing.

Tip #4: Follow Your Fat

At 9 calories per gram, fat is more than twice as calorically dense as the other two macronutrients, which are protein and carbs.

In contrast, protein and carbs each have only 4 calories per gram.

While fat is helpful in limited quantities―about 30% of your total calories is a good target―you definitely don’t want to over eat on this macronutrient.

Tip #5. Budget for Bedtime

Try budgeting some of your daily calories to be eaten near bedtime.

This is helpful because right before bed is when you’re the least likely to make good food choices due to decision fatigue―a widely studied phenomenon.

Every night before bed, I have a casein protein shake, nut butter, and either fruit or toast. This helps me make healthy decisions right up until I hit the pillow.

 

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Of course, it should go without saying that none of this will matter unless you eat in a caloric deficit.

How to Eat Healthy for a Lifetime

Nutrition is essential to all types of health and wellness, from physical to emotional. Unfortunately, you can’t out-train a bad diet, which is why it’s essential to learn the principles of nutrition.

Were these tips on how to eat healthy helpful? Let me know or ask your own questions in the comments below.

Join 250,000+ readers who are learning Cade’s secrets, like how to budget, increase income, invest for cash flow, increase confidence, or lose 10 pounds, fast.

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Cade Hildreth“As an LGBTQ+ entrepreneur, real estate investor, former USA Rugby Player, and fitness fanatic, I’ll teach you what your parents and teachers should’ve taught you, but didn’t know themselves.” -Cade Hildreth

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Any other @schittscreek fans out there? 👀Obvi Any other @schittscreek fans out there? 👀Obviously, the show is incredible, but what I love the most is its representation of an lgbtq+ family, queer love, and David’s fantastic sense of #genderless fashion.If I’m being real, I probably identify the most with Patrick or Ted... 🤔Who’s your favorite character? 👇🏽
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When you are strength training, the day becomes br When you are strength training, the day becomes broken up in two periods of time –REST PERIODS (the times when you’re not training) and PERI-WORKOUT PERIODS (pre/during/post workout).Those are the two parts of the day that exist. So, how do these two intervals differ from a nutritional context?Simple. During the REST periods, your body can be properly fueled by high-quality, wholesome, nutrient-dense foods. Meaning, lean proteins, healthy fats, heaps of veggies and a few fruits, and lots of water (likely more than you’re drinking now).However, for the PERI-WORKOUT period, everything changes:....our physiology changes....our biochemistry changes....our signaling pathways change (including which receptors are open on our muscle cells).... even our gene expression changes (meaning, what proteins your body’s DNA decides to create and fold into 3D structures)!So, we need to treat this period of time differently.For this peri-workout period, what you care about is what you can QUICKLY shuttle into your body for a high-performance power boost, allowing you to put more weight overhead than you did yesterday.So, what SHOULD you consume in the peri-workout period? The answer is to...Sip carbs during your workout, and immediately afterward, consume carbs along with whey protein--ideally WHEY ISOLATE OR WHEY HYDROLYSATE.These two types of whey protein are the most rapidly digested, with whey hydrolysate being partially pre-digested by enzymes to allow for particularly fast absorption.Speaking of which, do you know the four main types of protein shakes or would you like me to talk about that next? Let me know below... 👇🏽
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Have you ever wondered, “Why did I gain weight o Have you ever wondered, “Why did I gain weight overnight?” 🤔If so, here are the factors that can cause it:These include:1. You Had More Sodium Than Usual - Sodium and its variants (MSG, sodium nitrite, baking soda, etc.) can cause you to retain high volumes of water.2. You Had More Carbs Than Usual - 1 gram of carbs retains a shocking 3 grams of water.3. You Weighed in Earlier Than Normal - The longer you sleep, the more water you’ll breathe out as respiration!4. You’ve Eaten Foods That Cause Bloating - Certain foods, like artificial sweeteners (sorbitol, erythritol, or xylitol), processed foods, carbonated sodas, & dairy, can cause bloating.5. You Did an Intense Workout the Day Before - After an intense workout, your muscles pull in water as they work to repair micro abrasions & tears.6. You Haven’t Had a Bowel Movement Yet - The average bowel movement of adult is a surprising 0.25 to 1bs.7. You Ate Fiber-Rich Foods - When you consume a lot of fiber, both the fiber and the water it retains can cause weight gain.8. You Ate Late the Night Before - If you ate late, there's probably still food in your stomach.9. You Consumed Alcohol - Most types of alcohol are high in carbs & sugar, which cause your body to retain water.10. You Were Nose Breathing - When you nose breath overnight, your body increases production of vasopressin. When you release more vasopressin, your kidneys retain water.11. You’re About to Menstruate - Before you start your period, hormones fluctuations can lead to weight gain starting as early as 5 days before.12. You Started a New Med - Common culprits for weight gain include birth control, antidepressants, beta blockers, migraine meds, antihistamines, & more.Which of these reasons was new to you? Let me know below...👇🏽More at: http://cadehildreth.com/why-do-i-gain-weight-overnight
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