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"A 30-minute circuit training burns about 240 calories; a bagel has 245 calories - eat wisely."

Eat variety; eat fresh; eat whole foods - this is how humans ate.¹

What to Eat

According to Harvard School of Public Health, here's what should be on the plate ²:

Nutrition Dense Foods:

• Vegetables: broccoli, spinach, cabbage, kale, beans
• Fruits: apples, mango, bananas, grapefruits, oranges, peaches, melons
• Grains: oatmeal, brown rice, quinoa
• Proteins: salmon, chicken breasts, tuna, mackerel, eggs, beans
• Healthy oils: fresh avocado, olive oil, peanut butter

If I fill my "healthy eating plate" with nutrition dense foods, I probably don't need to count calories because a 500-calorie meal will keep me full for a long time.

How Much to Eat

How much and what to eat are technically mutually exclusive. I can loose weight by eating junk food if I eat less than I burn. Conversely, I can gain weight by eating exclusively healthy food if I eat more than I burn. See this experiment by a nutrition professor.

I use the following process for weight management:

TDEE ⇢ Target Intake ⇢ Track Actual Intake ⇢ Adjust ⇢ Repeat

• TDEE: total daily energy expenditure - estimated energy to maintain current weight
• Target Intake: TDEE adjusted based on weight goal
• Track Actual Intake: log actual intake
• Adjust: as my weight changes, I need to adjust the TDEE

What to Drink

• Drink water or tea with meal.
• Drink unsweetened coconut water for post light or moderate exercise hydration⁴.
• Drink chocolate milk for post heavy exercise hydration⁵.

1. Warinner,Christina. "Debunking the Paleo Diet." 12 Feb. 2013, https://www.youtube.com/watch?v=BMOjVYgYaG8. Accessed 24 Nov. 2018.
2. Harvard School of Public Health. "Healthy Eating Plate & Healthy Eating Pyramid." Harvard Health Publications. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/. Accessed 23 Nov. 2018.
3. Henselmans,Menno. "The myth of 1 g/lb: Optimal protein intake for bodybuilders." Bayesian Bodybuilding. https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/. Accessed 30 Nov. 2018.
4. American Chemical Society. "Coconut water is an excellent sports drink -- for light exercise." ScienceDaily. ScienceDaily, 20 Aug. 2012. https://www.sciencedaily.com/releases/2012/08/120820143902.htm. Accessed 1 Dec. 2018.
5. Ferguson-Stegall et al. "Effects of Chocolate Milk Supplementation on Recovery from Cycling Exercise and Subsequent Time Trial Performance," International Journal of Exercise Science: Conference Proceedings: Vol. 2 : Iss. 2 , Article 25. https://digitalcommons.wku.edu/ijesab/vol2/iss2/25. Accessed 1 Dec. 2018.
6. Wikipedia. "Harris–Benedict equation." Wikipedia.org. 20 Mar. 2018. https://en.wikipedia.org/wiki/Harris%E2%80%93Benedict_equation. Accessed 1 Dec. 2018.