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I wanted to share some basic principles that I have used personally, and as a trainer, to improve and maintain good body composition.

Nutrition to optimize health is a very complicated subject and nutrient requirements vary from individual to individual due to genetic polymorphisms, personal disease risks, chronic health conditions, allergies, food intolerances, etc. That being said, this video just pertains to improving body composition.

Principle 1- Eat real, minimally processed foods. These foods improve satiety, keep you full longer, and contain more nutrition than processed foods.

Principle 2- Prioritize protein rich foods. Protein fills you up, keeps you full longer, and supports muscle growth

Principle 3- Reduce meal frequency. By eating less frequently, you can save your daily calories for huge meals that fill you up. I rarely ever eat more than 2 meals a day, and if I need to lean out after vacation or the holidays or something, I will do a stretch of 1 meal a day to get lean quick. This allows me to eat as much as I want without exceeding my daily calorie budget. Practically, this usually just involves skipping breakfast, eating lunch and then eating dinner. I do enjoy a cheat meal or two a week, and this does not affect my long term body composition.

Simple stuff and nothing groundbreaking, but done consistently for a long time, this has yielded excellent results in myself and many of my clients. It is not the only way, just a way that works for me without having to micromanage my diet, count calories, weigh my food, or finish my meals before I'm actually full.