Note: Check back often as Bill Phillips will be adding new information about NUTRITION each week to this section including: more recipes, new scientific findings about eating and our health; we'll also feature the exact nutrition programs of men and women from here in our community who've also lost weight, and successfully transformed their physical condition and health.
“Eat right.”
Each day, nutritionists, dietitians and diet doctors dish out this well-intended advice to clients, patients and those seeking the right way to reduce bodyfat and improve health.
Unfortunately, the well-intended admonition “eat right” has become a very obscure and ambiguous “prescription.” I receive so many letters and emails from people who are confused about what it really means to eat right. “Is that low carb? Is that low fat? Does that mean joining a weight-loss clinic? What, when and how do I eat to ‘eat right’?”
Good news: There is an answer. I call it the “Right Recipe.” It has four primary ingredients. Each plays an important role in the overall process. I’m going to teach you about each of these ingredients. Then I’ll go on to explain how they all work together.
So, if you’re ready to learn what it really means to “eat right” once and for all, you're in the right place.
The Right Recipe Ingredients
As you can see in the “pie chart” above, the four primary ingredients are: the Right Foods, the Right Amounts, the Right Combos and the Right Times.
That’s it. That’s all there is to it. When you combine these four ingredients, you absolutely, positively will have the Right Recipe to feed your body in a balanced, healthy, hearty, satisfying and effective way. You’ll be able to gain energy, build strength, look and feel younger and reduce bodyfat.
As I walk you through an explanation of each ingredient in the Right Recipe, rest assured, I will not drag you through a complicated, convoluted and overly detailed dissertation of the many idiosyncrasies and trivialities of nutritional biochemistry. That’s not my style.
As I see it, my job is to do the reading, the research, the reviews, then separate the wheat from the chaff, trim the fat and simply serve you the basic bottom-line facts. And that’s what you’ll find here.
That said, let’s get down to business… let’s learn what we need to know about the four ingredients that form the Right Recipe of the Eating for Lifestyle.
Comments
A quick but important question, I have reciently been put on the dash diet by my doctor...it seems as though it will be easy to follow this eating plan and stay in line with Dash at the same time as both follow similar patterns. My question lies in the salt intake...Im limited to 1500mg per day, is there any info on the eating for life recipies that has sodium counts. Also, I would appreciate any advice from others who had sodium restrictions and how they dealt with it. thanks All!!!
Food is so much about habits. I have been on the EFL eating plan, then kind of "fallen off the wagon", then climbed back on again. But one thing is certain: I feel much better and work much better when I follow the EFL principles. Eating unconsciously always makes me gain weight and makes it hard for me to control my blood sugar and my cravings. But this is not a problem at all when I follow the EFL system. It amazes me that these principles are not taught in every school. Because they take the trouble out of food and eating. I'm back on the wagon, and I enjoy my eating and my life much more. And how much better doesn't it feel to know that you have just nourished your body instead of feeling bloated and guilty after a meal? Food should be easy, and it really is when you follow EFL. Gratitude from Norway, Europe.
Hi Bill, I bought a whey protein powder here in Switzerland. Per portion (wich is 30g) it contains 25g protein but only 1 g carbs. If I mix this with fruits would that give me enough carbs? I could not find anything else based on whey that would have about the same amount of protein and carbs. There are protein powders that have a closer ratio. Most of them contain L-Carnitin. What would you recomend I do? By the way, I tried to order your products but that does not work either. Thanks for your help.
I have the EFL book, and it says in there on page 338 that we can print out copies of the grocery list online, but i can't find the file anywhere on this website! Help!
I have been adding a scoop of whey protein to my oatmeal in the morning to get my carb and protein requirement. I am curious, does heating this whey protein break-down or degrade the quality of the protein at all?
Bill - Are you going to have any specials on the right nutrition you had late last year? Thanks N
frichards... there is no mandatory requirement to take supplements. They are a convenience option available to you. Some find it hard to prepare 6 small meals a day. I work from home most days, but even though i do, i still prepare my meals days in advance, and store them in containers ready to be re-heated and served. I ike efficiency. I prefer whole foods, but when i do opt for nutritional supplements, i choose a meal replacement shake... or a high quality whey protein powder, mixed with water, non-fat plain yogurt, and some frozen berries. I do this with the whey protein powder because i want to add fibre and healthy carbs to make it a full meal.
Can we eat the cliff or luna or another type of bars, oppose to the EAS bars?
This is such a great community. Teaching us that we need to change from the inside out is so crucial and important to our growth and success. I am excited to see everyone's transformations, and for my own transformation to be a success! Have fun everyone, and thank you Bill for this wonderful challenge!
Good day to start..the begining of lent will inspire me in the first 6 weeks. The question is..can a 68 year old, 192 lb, out of shape woman really do this? Nothing ventured nothing gained (or lost).
Thanks Eme for this useful web!! I am very excited and have high expectations about this program!!
I enjoyed the nutrition recipes more many reason is not only healthy, it tease great, help with weight loss, teach you to be a better cook and designer, teach you to be more colorful,makes you feel good and help you to plan what tomorrow food will be. If it is ok to call you Bill, I just want to say thanks.
Tomorrow night, I will be moderating a discussion based on this information. I have found it to be great stuff. I am grateful Bill has pulled this together in one handy spot! (I am positive it was a lot of work, and indeed, I am grateful.) The meeting is the first of a transformation club I started here. 13 people showed interest to participate. I am so happy and hopeful to be able to make a difference. Thank you, Bill. Love, Eme
I love the worksheets and can't wait to begin using them. Thank you.
LOOKING FORWARD TO GETTING ON TRACK AGAIN THANKS FOR THE EASY TO USE EATING SCHEDULE
Purchased the book and love the recipes! I think I have realized that since my family is not around me anymore I just don't cook much! I basically eat quickly and on the run. However that is not to say I eat poorly, just don't always enjoy it! So, I have committed to making myself better meals - as well as better nutrition. Thanks for the help - in every area!!!
I love the recipes, my favorite is the chicken salad made with grapes and apples
I love your recipes, So many more in your book. My fave is the turkeyy meatloaf made w/ salsa. Sherri
I just love how you cut out all the mumbo jumo and get down to the basics! You make it so easy to understand - thank you! I love love love your Eating for Life cookbook! I just know it is going to be a essential tool in my transformation journey. Thanks again! Hugs ~Cher
actually... lean mass is considered, but ratios and other body measurments and body fat percentage is not factored in. I'm about 5'8" or 5'9" tall, and at my best, I had 9.5% body fat, and i weighed 185 lbs. The BMI Calculator told me I'm over-weight, and for my weight, by ideal weight was something like 145 lbs. haha
Hi VL... I did a search on google. Here is a link to a BMR Calculator: http://www.tlbc.ca/blog/index.php/bmr-calculator/ It's in metric as well. It asks for activity level as well, which is important. The more active we are the more we need to maintain weight. This site suggests eating up to 500 calories less per day if your goal is to lose 1 pound a week. There are some limits to these BMI and BMR Calculators, such as it does not take into consideration lean mass. BMI Calculators also do not take into consideration activity level, so I prefer BMR as a reference.
Hi The Hulk Thanks for the info. My current height is 1.83m and my current weight is 93kg and my goal weight is 87kg. My fat lies in the stomach region. I drink alot of water throughout the day, around 5 litres. Any further suggestions appreciated.
This comment is for VL... 100 grams of protein per meal seems like a lot to me. If you are eating 600 grams of protein, that equals 2400 calories in protein alone. I don't know what your age, height or ideal body weight is. So I cannot tell you what your ideal amount of nutrients should be. Try locating a BMI, and BMR calculator online. The ones that ask you about your level of activity are best. What I do, is enter my ideal body weight with my height, age and physical activity and you will get your number of calories to maintain your ideal weight (not your current weight). I try to eat approximately that much in calories, but I do subscribe to Bill's method of combining a protein and carb with each meal. In fact, I also try to get some fiber and healthy fat also, so ensure a feeling of fullness, and to "stay regular". Drink water also. With meals, between meals, while you workout.
Hi BFL Friends Just wanted to find out about my nutrition. I am starting week 6 of the BFL programme and have only lost 2.5kg. My goal is to lose another 6kg of body fat and gain muscle size. I am eating about 95% on plan, but i remain hungry, so i think i am taking in a bit more than stipulated. If i only take one protein shake serving after my workout in the morning, can i have another 5 protein food serving throughout the day at about 100g per serving. Also i am trying to cut our carbs in my evening meal, is this a good idea.
What the Hulk says is true. I came to the same conclusion and by Friday had lots of energy for the first time in years. Thanks for the comments Hulk and here's to getting back on track.