Simplifying Nutrition

Here’s a simple way to approach nutrition.

I call this the 3-2-1 Rule.

• 3 parts of your plate

• 2 cups of water before you eat

• 1 eating window

Let’s break each down.

3 Parts Of Your Plate

Here’s a simple way to structure your plate for breakfast, lunch, and dinner.

This ensures a balance of protein, fiber, fats, legumes, and complex carbs.

For snacks, focus on protein and fruits/vegetables.

I’ve had clients lose ~10 pounds in a month just by following this (and have felt fuller while doing it).

2 cups of water before you eat

A lot of times when we think we are hungry, we are actually thirsty.

Plus, this study showed that people who drank 2 cups (~16 oz) of water before a meal lost more weight than people who didn’t. 

There’s nothing magic about the water in this study. It just helps curb appetite, and addresses any dehydration.

1 eating window

Define when you start and stop eating each day.

To get started, pick from a 6, 7, 8, 9, 10, 11, or 12 hour eating window.

I’ve had clients have success with all of these eating windows.

Consistency matters more than the actual duration.

One last suggestion…

Once a week, break each of these rules.

For a family movie night, date night, time with your kids, etc…

Flexibility enables consistency over the long-run.

Hope this serves.

If you liked this, check out the Layman’s Fitness Newsletter, where I release similar content like this every week.

This post is provided for educational and informational purposes and does not constitute providing medical advice or professional services from a registered dietician or nutritionist.