Un Día Completo de la Nutrición de Jeff Cavaliere ¡DIETA REVELADA!

yes how are you friends it's me what variety linex español.com today I'm going to answer a question that has been repeated at least 10,000 times

jeff

you eat show us what you eat everything you eat in a day I want to know and I must say that I have hesitated a little in making this video because I understand that this topic of nutrition is something that carries many dogmatic beliefs in nutrition when you think about this people become very emphatic about what they recommend to eat and I am empathetic with that because I understand where the roots many times people have difficulty with nutrition they have many emotional difficulties with nutrition so when they finally find an approach that works for them they want others to know about it and many times maybe not very intensely but I think that if you can find an approach that works for you that you can stay consistent with and that is not going to sacrifice your health during the process so I agree that said that I am going to share my approach with you so that you understand it and I am going to give you a warning that maybe it will There are certain triggers in this video triggers in the case of the use of a microwave and I understand that some are against microwaves I use it as a comfort tool and in fact I lost my mother at the age of 53 due to cancer strange abdominal it happens that he sat in the kitchen very close to a microwave many times I'm not saying there is a connection but I have that in mind but I still use a microwave there will also be the inclusion of carbohydrates he did not avoid carbohydrates there are some that are I will show you and I share with you what I eat I also use animal protein and here again I understand the ethical beliefs behind avoiding animal proteins in the diet I am not someone who does that but I certainly empathize with the belief system and I understand where it comes from I also use substitutes for sugar and I know that many are very against their use I am not one of them but I certainly do not trust them and again this is a convenient tool that allows me to achieve what I want when I want to react and finally even cinnamon What I use has been questioned before and I am happy to tell you that I have switched from cinnamon powder to ceylon cinnamon and if you want to investigate you can find out why but apparently ceylon cinnamon is much healthier for the liver than cinnamon powder That being said with all these triggers exposed I want to break down my meals so this is what my breakfast looks like for me I've talked about it in the past I actually have oatmeal egg whites and skim milk and before you say omg it's as boring as I thought it would be.

I was going to be friends I wouldn't have been able to eat good simple for so long and still enjoy it the key for me is that you have to like what you eat or you won't be able to stay consistent with it and if you can't stay consistent it's going to become something I hate the short-term diet plan that you won't be able to stay consistent with. I have to make these meals taste better and what I do is create something called oatmeal with pumpkin and walnuts. I'm going to show you all the brands. I'm not going to show them. announce but I am going to point them out so you can see exactly what I use and in this case I show you that I use a cup of sand, there are around 300 calories in oatmeal, I give you some estimates of each of these meals so that you have an estimated caloric consumption As I said, I included Ceylon cinnamon, a little pumpkin pie spice, I added a little maple syrup going around the container and then I added skim milk until I covered the oats by about 120 milliliters and then I put it in the microwave for 3 minutes. while that's happening I'm going to prepare my egg whites and again I have nothing against egg yolks it's just for convenience that I buy these egg whites in cartons and I'm able to use these egg whites as a convenient tool I use about seven at ten in the morning there is no longer a bowl, something large for the microwave and I put it in the microwave for two minutes and twenty seconds and again I am using the microwave now when the oatmeal is ready here is a complete secret my favorite ingredient which is pumpkin and before you go out and buy the one that is not make sure you buy canned pumpkin and not canned pumpkin pie mix which is loaded with sugar it tastes great but it is loaded with sugar instead I have only canned pumpkin one of the healthiest things you can put in your body and it does two things number one it adds a good texture and flavor to this and at the same time it helps cool down the oatmeal is very hot when it comes out of the microwave to make it edible much faster something that again is something very convenient for me now he added my sweetener this is splenda brown sugar and covers the eyes if you don't like sweeteners but take one of splenda brown sugar and I put it on the vein I add some nuts which are my healthy fats and then he added oats dry for texture and then it's almost done because something that surprises a lot of people is that it also included some whipped cream I love whipped cream and friends calorically it adds minimal to the overall impact of the breakfast and it added just a little more of that enjoyment to the food itself this oatmeal tastes very good and I assure you that if you try it you will love it now when the egg whites come out I add something that has already been talked about before I have pickled ginger and I add it on top and believe me it is not unpleasant fact it's very good some pickled ginger on top and then a little sauce as I mentioned before a glass of skim milk and I'm ready that's my breakfast if you were to add this with the estimates you're going to get around 850 calories now I'm going to cover the main meals and I'm going to go back to what happens in between that next is lunch and when we talk about it one of the favorite things that I like to eat is a grilled chicken roll but in this chicken roll not only do I have a lot of support but also a lot of roasted vegetables in the case of this day it was zucchini and eggplant and some onion and all of that is done in olive oil and I have some sauce here to add some moisture and I also have pesto that is my grilled chicken roll contributing around 575 calories and again depending on what you put in the roll and how big it is this is a large one it can vary a lot but the fact is this one has around 575 calories and how can they see here I have whole yogurt with whipped cream those are around 755 calories we continue with the scene and here I start with a soup in this case of tomato and eight instead of rice it is bear and it has some chicken I also put a little of these cookies on top and we have about 225 calories this is how I like to start my scene basically a variation of a soup or stew to start dinner and for the dinner itself you are probably familiar with this because I already showed it to you and if you haven't seen it yet the video where I broke down how I divide my plate because in fact there is a fundamental reason behind dividing the plate and I think you should watch the video so that you can understand the concept and in fact it completely applies to this plate here I have grilled chicken taking up one large portion of the dish I'm not done yet because I'm going to make it taste better I couldn't just eat grilled chicken again consistency you must like what you eat and I have two sources of starchy carbohydrates I have some pasta and mashed potatoes which also has something of cinnamon and butter and I have with my vegetables my fibrous vegetables for the night I have corn a lot of times this can be broccoli it can be brussels sprouts asparagus it could be anything and in fact I have a large portion of the plate covered by these other fibrous vegetables as I mentioned I'm not done yet, I'm going to take something and put it on top of my chicken and tonight it's a mango sauce with ginger that I put on top and once again the ginger is incorporated into my diet as I strongly recommended it to you in a previous video for all the benefits it provides.

Of course I have this with carbonated water, I love carbonated because it is more interesting than water for me and it allows me to be more consistent with the intake and consumption of liquids and stay hydrated throughout the day even if you don't see the other foods are there now this scene has a total of 975 calories and it's not over yet I know the joke at the moment is that I eat carrot cake once a year but in fact I eat a dessert every night and I have it in the form of frozen yogurt or in this case the side of fat free vanilla and I'm not immersed in the nature of fat free I'm just trying to choose something a little healthier without looking for something more like a sonde and marshmallow ok I'm looking for something simpler because I enjoy it if you don't like this I wouldn't recommend it but that's something I like once again some whipped cream on top and we're looking at around 280 calories with this and if it's every night now you'll add all this up we'll have a total caloric intake of 2,860 calories and this is a rough estimate but it gives you a guide I'm not eating 1300 calories a day I'm not eating 1800 calories a day either 5 thousand or six thousand calories a day I consume more or less in the range that I should for my body type and again I have a lot of lean mass so I can handle this but I'm also very active as you can imagine because of my job I do active things so this particular amount of calories is what allows me to be okay with what I need to do it may be different for you like this so going and copying this eating plan meal by meal may not be the secret to your success but at least it gives you unity of what I consume and how I break it down now what I didn't show in this video is what happens between meals like some snack like something like that and I actually left out the details here because I don't want to make this a supplement commercial I don't want you to feel like you need to use my supplements it's what I use I think I have the best supplements on the market I know what's in it every bottle so I trust them and if you want to know what I use on any given day I take my protein shake at my ere x2 whether I train or not and at the end of the day I always take my rx 3 for muscle recovery and again it's not highly caloric only 20 calories it is simply to help me endure those great efforts during the day in the gym and help me finish well that would be my consumption in a day and my recommendation to you is that number one this concept of me against you is very important If looking at this you said I don't like any of that or those triggers really bother me and I don't know I agree with something about this eating plan just don't do it don't force yourself to eat this way because I guarantee one thing you won't be able to stay consistent with it and consistency is the key when it comes to nutrition you must like what you eat so that you can eat it constantly to get where you want the second point this is the representation of just one day I don't eat the same thing every day principles around these meals always apply but I don't eat exactly the same thing every day there are many similar areas but I make variations when I can and I suggest you do the same 12 pigeonhole don't be dogmatic about nutrition allows for a little more variety and I assure you that you will have better success doing it at some point in my life I literally avoided every ounce of fat during the day because I had been led to believe that it was bad for me thank God I was able to free him from dogma and be more receptive to it because my results improved tremendously when I did it friends I leave you with a final note when you look at this eating plan its viability for you you must ask yourself what is most important to you I think there are three variables that we can choose from and only two that we can really have fast good and cheap and I already covered this in a video if you want fast and good you are probably going to have to go out and buy your food and it is not going to be cheap but you can go to the food service department of any of the local supermarkets which exist for If you didn't know and buy a lot of this food which will speed up the process of preparing it in advance for the next week if you want let's say good and cheap that means you're going to have to sacrifice speed it means you're going to have to go shopping these raw materials and making them yourself which is going to take a lot more time you can't have all three unless you are very lucky to have someone who is going to prepare all your meals and take that burden off of you and so you get everything quickly bonus and cheap the fact that you must determine what is most important to you and when you do you will unlock an empowerment of your own nutrition that will allow you to make this process much easier than perhaps it has been until now and again forget if it looks this way no maybe it looks completely different for you for me the most important thing is that you find your system that works for you a plan and style and approach to eating that works for you and that you can stay consistent with and Enjoy it and I assure you that I agree with it, I assure you that if you are looking for my day-by-day and step-by-step eating plans, they are available in blue and next español.com in all our programs.

In the meantime, if you find the video useful, let me know. your comments and thumbs up if you were one of those who suggested this for years I hope you are happy with the response in the meantime if you haven't already subscribe and turn on notifications to never miss a video when we publish it and friends see you soon