Quality Foods

The Food Pyramid That Works

Did you know?

Corn is a grain. Peas and peanuts are legumes.
The suggested food pyramid is anepidemiological common sense approach to consuming whole
foods while limiting refined foods. Plant and animal sources are supplemented with dairy,
legumes, nuts & seeds, and whole grains. Spices, herbs, and seasonings add to palatability.

Definition
Palatable: Pleasant to taste.

This food pyramid is the foundation of the SSF Diet.

Why Does This Work?

By comparing the nutrient density per calorie of major food groups, we can plot them on a graph.
Foods that are nutrient-dense contain micronutrients that are required by the body, and are
thus health promoting. Lack of nutrients and inflammation are linked to health
risks. Overconsumption of caloriesand poor health are correlated withobesity.

Definition
Nutrients: Substances essential for growth and the maintenance of life.

It's A Lifestyle

Maintaining a healthy diet is not meant to be temporary and should always be part of a lifestyle.
Sticking to a healthy diet for life will give you long-term mental and physical benefits.

Allergic Reactions and Food Intolerances

Common food allergies are peanuts, eggs, milk, fish, soy, shellfish, tree nuts, and wheat.
Food intolerances, which include symptoms of inflammation such as heartburn, cramps, and
diarrhea, are common after consuming corn products, dairy, and wheat gluten.

Did you know?

65% of the population is lactose intolerant, with as much as 90% in East Asian ancestry.
However, cheese and yogurt are easier to tolerate since it goes through a fermentation process
that breaks down the lactose in milk.

Cholesterol and Sodium

Despite the controversy cholesterol and sodium receive, they are not problematic. Food products
high in dietary cholesterol such as eggs actually improve blood cholesterol. This is because
dietary cholesterol is not the same as blood cholesterol. Sodium is a mineral that is requiredby
the body and becomes harmful when the individual has existing high blood pressure, which is a
consequence of a poor lifestyle.

Did you know?

An 88-year-old-man who consumed 25 eggs a day for many years was found to havenormal
cholesterol levels.

Short List of Foods

Essential Foods

Suggested: Consume plenty of vegetables with meat and fat sources in each meal. Consume
least one type of fruit source a day.
This section lists some of the most accessible and nutrient-dense foods that are abundant in
vitamins, minerals, essential fatty acids, antioxidants, and anti-inflammatory properties, along
with healthy low-calorie beverages. Also, calorie for calorie, it will keep you moresatiated than
other types of foods.

Tip
If your goal is to lose weight, raspberries make great snacks since each raspberry contains
only one calorie. They're also filled with fiber and nutrients.
Grass-fed beef contains a higher ratio of omega-3 fatty acids compared to corn- and soy-fed
cattle. Beef products include steak, roasts, ribs, ground beef, sausages, and beef jerky. Pork
products include bacon, sausages, ribs, and ham.

Legend
Food listed in italics are among the most nutrient-dense food sources.

Low Calories

Vitamins

Minerals

Protein

Good Fats

Omega-3 (EPA & DHA)

Fiber
Starches

Vegetables
1.

KalecVMf

2.

Collard GreenscVMf

3.

Bok ChoycVM

4.

ArugulacVM

5.

SpinachcVMf

6.

ChardcVMf

7.

BroccolicVf

8.

Brussels SproutcVf

9.

GarlicVM

10.

MushroomcVMf

11.

AsparaguscVMf

12.

SquashcVMf

13.

CabbagecVf

14.

LettucecV

15.

TomatocVf

16.

CauliflowercVf

17.

RadishcVf

18.

Bell PeppercVf

19.

OnioncV

20.

CarrotcV

21.

CucumbercV

22.

Sweet PotatoVMfS

23.

YamVMfS

24.

BeetcVf

25.

PotatoVMS

Tip
Take advantage of the low-calorie and high-nutrient benefits of vegetables.

Meat, Seafood, and Eggs

1.

SalmonVMPF

2.

EggsVMPF

3.

LiverVMPF

4.

BeefVMPF

5.

MackerelVMPF

6.

TroutVMPF

7.

SardinesVMPF

8.

AnchoviesVMPF

9.

BisonVMPF

10.

OystersVMP

11.

ClamsVMP

12.

ChickenVMP

13.

VenisonVMP

14.

PorkVMPF

15.

TurkeyVMP

16.

LambVMPF

17.

TunaVP

18.

CrabMP

19.

LobsterMP

20.

ShrimpMP

Tip
Limit processed meats like bacon, sausages, ham, and salami. Opt for whole cuts.

Oils and Fats

1.

Virgin Coconut OilF

2.

Extra Virgin Olive OilF

3.

Avocado OilF

4.

TallowF

5.

GheeF

6.

ButterF

7.

Palm OilF

8.

Walnut OilF

9.

Flax OilF

Fruits
1.

AvocadoFf

2.

All berriescf

3.

CoconutF

4.

Cherry

5.

Applef

6.

Bananaf

7.

Orangef

8.

Pomegranate

9.

Lemon/Lime

10.

Guava

11.

Kiwi

12.

Pearf

13.

Mango

14.

Peach

15.

Cantaloupe

16.

Pineapple

17.

Plum

18.

Grapes

19.

Watermelon

Beverages
1.

Water

2.

Tea

3.

Black Coffee

4.

Coconut Water

Note
The beverages listed are virtually calorie-free.

Spices and Herbs

Allspice

Basil

Cloves

Cardamom

Cayenne Pepper

Cinnamon

Coriander

Chili Powder

Cumin

Curry

Garlic Powder

Ginger

Mustard Powder

Nutmeg

Onion Powder

Oregano

Paprika

Parsley

Pepper

Red Pepper Flakes

Rosemary

Sage

Thyme

Turmeric

Seasonings

Lemon/Lime Juice

Salt (Kosher or Sea)

Vinegar

Note
The listed spices, herbs, and seasonings are very low in calories.

Foods In Moderation

Suggested: Pick from one group as a side for each meal. Try to use only one group source per
day.

Definition
Moderation: Avoidance of extremes or excesses.
While not as nutrient-dense as the essentials above, these supplementary sides give your meals
variety, flexibility, and satisfaction.

Nuts and Seeds

1.

AlmondsfPF

2.

WalnutsF

3.

Macadamia NutsF

4.

FlaxseedsfF

5.

HazelnutsF

6.

PecansF

7.

Sunflower Seeds

8.

Sesame Seedsf

9.

Cashewsf

10.

Pistachiosf

11.

Cocoa
(Dark Chocolate)M

Note
Nuts and seeds should beunsalted and unsweetened.

Dairy
1.

Greek YogurtPF

2.

CheesePF

3.

Whole MilkPF

4.

Cream CheeseF

5.

CreamF

Beverages
1.

Coconut Milk

2.

Red Wine

3.

Hard Liquor

Did you know?

Red wine contains properties that arehealth-promoting.

Legumes
1.

Green Beansf

2.

LentilsfS

3.

PeasfS

4.

ChickpeasfS

5.

Kidney BeansfS

6.

Alfalfaf

7.

Peanutsf

8.

Natural Peanut Butterf

9.

Soybean (Tofu)Pf

Did you know?

Legumes are among the highest sources of fiber.

Grains
1.

OatsS

2.

QuinoaS

3.

BarleyS

4.

Rye BreadS

5.

BuckwheatS

6.

Rice (Long-Grain)S

7.

Whole Wheat BreadS

8.

Corn on the CobS

Sugars
1.

Honey

Tip
The darker the honey, the better itsantibacterial and antioxidant properties. However, a sugar is
a sugar.

Foods to Limit

Suggested: Try to treat yourself a meal and beverage in this section once a week on your "cheat
day."

Definition
Processed Food: Or "convenience foods" are commercially prepared for ease of consumption.
Examples are ramen noodles, cereals, potato chips, TV dinners, and fast food meals.
Foods that are commercialized, pre-prepared, refined, processed, and manufactured are likely to
beunhealthy, even when they try to make a health claim. Mixed beverages are easily consumed
and are packed with dense calories which adds up very quickly. By looking at the ingredients list
on processed food packages, you will often see some form of sugar, wheat, corn, or soy
combined withpolyunsaturated oils, along with several additives designed for preservation,
texture, palatability, or colour. This section contains common inflammatory empty-calorie foods
and beverages that are fattening, disease-promoting, and thus, should be restricted.

Note
Occasional indulgences are encouraged when it's not part of your regular diet or compromising
your goals.
Tip
Having no foods in this section inside your home can be more savoured outside the home.

Sugars

Agave Nectar

Cane Juice

Dextrose

Glucose-Fructose

High-Fructose Corn Syrup (HFCS)

Jam

Malt/Maltose

Maltodextrin

Sauces

Sucrose

Sugar

Syrups

Artificial Sweeteners

Aspartame

Neotame

Rebiana (Truvia)

Saccharin

Sucralose (Splenda)

Stevia

Note
Despite having no calories, artificial sweeteners still alter gut microbiotalinking it to type-2
diabetes. Sweet properties are alsoaddictive, contributing to appetite cravingsand promoting
poordietary habits.

Beverages

Beer

Coolers

Energy Drinks

Fruit Juice

Low-Fat Drinks

Milkshakes

Mixed Alcohol

Mixed Coffee Drinks

Pop/Soda

Did you know?

1 tbsp of butter has less calories than 1 can of Coca-Cola.

Oils and Fats

Canola (Rapeseed) Oil

Cottonseed Oil

Grapeseed Oil

Margarine

Partially
Hydrogenated Oil

Peanut Oil

Soybean Oil

Sunflower Oil

Safflower Oil

Trans Fats

Vegetable Oil

Note
The above oils are very high in omega-6polyunsaturated fats, where consumption in excess
contribute to several diseases.

Products

Bagels

Biscuits

Cake

Candy

Cereal

Chocolate Bars

Cookies

Corn-Based Products

Corn Chips

Crackers

Doughnuts

Ice Cream

French Fries

Frozen Yogurt

"Gluten-Free" Products

Hamburgers

Hot Dogs

"Low-Fat" Products

Muffins

Pasta

Pastries

Popcorn

Potato Chips

Pies

Pizza

Pretzels

Waffles

White Bread

Note
The above are a combination of sweet, salty or fried. 2/3 of the list are sugar and wheat flour
products. All arevery high in calories.

Macronutrients
Macronutrient Quality
All macronutrients serve important functions, and each macronutrient vary in micronutrient
quality. Carbohydrates can be simple or complex, full of or devoid of nutrients, and high or low in
calories. Protein quality depends on amino acid completeness. There are saturated,
polyunsaturated, and monounsaturated fat types, as well as essential fatty acids such as omega3 and omega-6.

Carbohydrates
4 calories per gram.

The Good
Carbohydrate sources such as fruits and vegetables are very dense in vitamins and fiber. Carbs
are also the body's preferred source of energy other than alcohol, especially
for anaerobic and long-durationexercise.
Starchy complex carbohydrate sources such as potatoes and long-grain rice help replenish
muscle glycogen stores. Muscle glycogen is used as fuel and depletes during strenuous
exercise. Starchy foods also contain resistant starch, which resists digestion, functioning similarly
to fiber. It is satiating and promotes health in the gut microbiota.

Did you know?

Fiber is a carbohydrate.

The Bad
Refined carbohydrate sources such as sugar and wheat- and corn-based products
induce appetite cravingsand contributes to body fat gains,cardiovascular disease, higher LDL
cholesterol, higher triglycerides, and lowering HDL (good) cholesterol. Overconsumption of
refined carbohydrates in combination with fats are the driving forces for theobesity epidemic.

Fats

9 calories per gram.

The Good
Most foods that are naturally high in fat, such as animal sources, nuts, avocados, and coconuts,
contain an abundance of vitamins and minerals, as well as essential fatty acids required for body
functioning and health. It is also a very good source of body fuel and contributes to weight loss.
Crucial vitamins A, D, E, and K, are fat-soluble which means fats are required forbioabsorption.
Monounsaturated and saturated fats from animal sources, eggs, butter, avocados, coconut oil,
and extra virgin olive oil are health-promoting.

Did you know?

Fat is not satiating. In the context of junk food, large amounts of fat can be consumed. In
animal products, it is the protein that aids satiety.

The Bad
Although fats are important for weight loss, they are high in energy density, compounded by fried
foods.
The body functions well with an omega-3 and omega-6 ratio of 1:1 or 1:2. Most of us
consume 1:15 or higher, which contributes toinflammation and oxidative stress, leading to a host
of critical diseases. Sources high in omega-6 polyunsaturated fats are margarine, canola oil, and
vegetable oil.
Saturated fat is detrimental to healthwhen combined with refined carbohydrate sources.

Proteins
4 calories per gram.

The Good
Protein is the most satiatingmacronutrient and is crucial forweight management. Proteins are the
building blocks for muscle and is essential to sustain life.

The Bad
Proteins are poor fuels for energy.

Alcohol
7 calories per gram, however due to the thermic effect of food, it is actually 5.7 calories per
gram.

The Good
Answers vary on the subject of intoxication.
The polyphenols in red wine has been shown to have protective effects on the cardiovascular
systemalong with anti-cancer, antiviral andantiallergic properties.

The Bad
The body will use alcohol as the primary source of fuel, putting body fat burning on hold until all
the alcohol has been metabolized.

Many alcoholic beverages contain sugar.

Did you know?

Alcohol lowers testosterone levels.

So, what should your game plan be? Here are a few strategies to
drop weight while retaining as much muscle as possible:

Focus primarily on Paleo-type foods

Eat more carbs on workout days, especially right after your
workout (sweet potatoes, fruit, rice)
Eat more fat on non-training days (almond butter,
avocado or guacamole, nuts)
Always eat enough protein (lots of chicken, fish, and a protein
shake here and there)
Get enough sleep!
Consider working out in a fasted state as explained in our
article on Intermittent Fasting.

Combine the above diet advice with three types of exercise:

Strength training
Walking (or any activity you enjoy that gets you moving)

Sprints or jumping rope

When you strength train, your muscles are broken down and
need to recover.The calories you are consuming during this
period are used to rebuild those muscles and recover, keeping them
strong. When you walk (especially first thing in the morning, in a
fasted state), you dont tax your body enough to need to pull from your
muscles fuel stores. Instead, you pull from the fat you already have.
Win win win.
ONCE YOUVE DROPPED YOUR BODY FAT LOW
ENOUGH (somewhere between 10-15% for guys, 18-22% for
women), you can adjust your diet to consume more calories/carbs on
training days and start building muscle making adjustments along
the way.

How much weight can I actually lose?

For most Rebels who email us, your first step should be to cut
down your body fat percentage by combining healthy eating with
strength training. If you happen to be super skinny, you can probably
skip straight to the how to get big article!
Your next question might be, Just how quickly can I lose the fat
then?
Weve shared tons of success stories here on Nerd Fitness where
people have lost 100+ lbs in a year, and even one story
where Anthony lost 200+ pounds in a year.

Whenever we post these stories, we receive a few dozen emails from

people saying But that cant be healthy, to lose all of that weight so
quickly.
Our response is always the same: every person will react to
strength training and healthier eating decisions differently. If
somebody is incredibly overweight, and they switch to a healthy diet
and proper exercise and stick with it for months and months, their
transformation COULD be drastic and also completely healthy.
In this nerds humble opinion (and I am not a doctor), any day spent
200+ poundsoverweight is unhealthy, and the faster we can get a

person down to a healthy body fat percentage, the better (provided its
done in a sustainable, healthy way).
We encourage people to NOT starve themselves, to NOT overexert
themselves with exercise, and to listen to their bodies. The Nerd
Fitness path involves healthier eating decisions, building exercise
habits, and months and months of dedicated work! Depending on your
situation, you could lose anywhere from .5 lbs to 5+ lbs a week and be
completely healthy. Everybody is different, so if you are concerned
about your rate of weight loss, be sure to check with your doctor.
One BIG factor here: If you are strength training and actively trying to
preserve the muscle you have, the weight will drop off more slowly
than if you solely focused on eating better and eating less and
exercising as much as possible at all costs. However, in the long run,
we believe most people find this route preferable.
Again, our goal is not pure weight loss. Its building a body that is
healthy and gives you confidence. Dont just focus on the scale, but
the big picture.

Whats really possible?

Heres the truth: were human beings. Yes, we are capable of

freaking amazing things, whether its Joe transforming, or Saint getting
in incredible shape for his wedding, Anthony dropping 200 pounds, or
Bronwyn becoming an actual superhero.
Unfortunately, unlike in superhero movies, theres no super serum we
can take to turn us from Steve Rogers into Captain America in a
matter of minutes or even in a matter of months! No matter your
desired level of superhero status, its gonna take hard work! And a
crazy amount of patience and dedication.
Focus on the fundamentals above, be aware of these tricks up
the Emperors sleeve.
1) Those magazines, DVDs, infomercials and books are designed
to prey on your insecurities about your body, and paint an
unrealistic picture of what you can accomplish in a few short months.
Not cool! They dont want to get you healthy; they want to sell

products. If they got you healthy AND taught you how to keep going,
you wouldnt need them anymore!
2) Unless youre a member of the X-men (if you are, lets hang
out), or on steroids, its brutally difficult to build lots of muscle
while simultaneously losing fat. As explained above, to build
muscle, you need to eat a caloric surplus so the extra calories go into
muscle building. To lose fat, you need a caloric deficit so your body is
forced to burn fat for energy. How does one eat too much and too little
at the same time? Its kind of like trying to thread a needle while riding
Space Mountain after eating a gallon of Dippin Dots. Not impossible,
but certainly no walk in the park.
Fortunately, if you are just getting started with strength training, you
can make some SERIOUS strength gains (which is not the same
as muscle gains) while simultaneously losing weight. Well explain that
in Thursdays article.
3) If youre trying to lose weight and the scale went up, you
probably did NOT build muscle. We get this quite a bit too, from
people that are overweight and in their first two weeks of attempted
weight loss.
The conclusion they come to, thanks to what weve been told, is
muscle weighs more than fat, so I must have put on muscle!
Building muscle is not as easy as youve been told, so its likely
that you:

Put on fat, and ate a caloric surplus. Or, most likely, you:
Are carrying additional water weight, or your first weigh-in was
in-accurate. Remember, the scale lies. Increased carb/sodium
consumption for a few days, menstrual cycle for women, or any
number of factors can give you a totally inaccurate starting weight,
or progress weigh-in.

If you are overweight, the scale should be trending down if you

are eating properly and exercising. If after a month youre not seeing
results, or the scale is going up, well need to make some small
adjustments to your diet (look at your total calories and the sugar/grain
consumption).
Yes, you can EVENTUALLY accomplish each goal if you have a
solid plan to follow, and youre dedicated. Becoming Captain
America, Black Widow, or Katniss Everdeen is possible. It just
depends on how badly you want it, and what youre willing to give up
to get it.
I can tell you building a body to be proud of is absolutely worth it, but
youre much better off building that superhero frame one step at a
time, instead of all at once!

But Im ready to see Results now

I hear ya! Look, I would LOVE to get you in killer shape for your
wedding in two months and help you lose 50 pounds, and give you a
bigger chest and arms (or toned arms and legs), and make you look
like Daniel Craig in James Bond or famous action star in big movie.
Unfortunately, here on planet Earth, in a place we call reality, we
have to attack this differently than in Hollywood. Were much more
interested in getting you down the proper path, with a strong, solid
base, that sets you up for year after year of success (rather than for 15
minutes during a movie shoot).
I want this article to become a resource for the Rebels who are
confused about weight loss so lets hear your questions! I
guarantee if you have one, there are a dozen others with the same
question, too. And remember, keep an eye out for Thursday, where
well talk about the other side of this coin: muscle gain!