Stop treating your diet like a comic book movie villain—some of these so-called ‘forbidden foods’ aren’t the enemy they’re made out to be, especially with intentional diets.
Brad is a university lecturer with a master’s degree in kinesiology and is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). He has competed as a drug-free bodybuilder, is a cancer survivor, and is a 21-year veteran of the Air National Guard.. Brad has been a Primer contributor since 2011.
“Getting in shape these days is more confusing than ever,” said Captain Obois, “but I’m not about to promote some new dogmatic belief that will take away all your dieting problems or tell you that you Eat whatever you want – but avoid (single food/ingredients here) at all costs! Of course, eating an entire pie before bed will likely stall any progress you’re trying to make, but eating a healthy diet full of nutritious foods doesn’t have to be as hard as you think.
We live in a junk food culture. “Avoid it, eat only so much, don’t eat at this time or you will kill your gain.” Each has its own small group of followers who swear by their beliefs. Junk food, bad food, and conflicting viewpoints (just for the sake of it) have flooded our feeds and made us a little grumpy in the process. It all makes for great clickbait, but is it really what we need to get in the best shape?
Below are seven examples of foods that, at one point or another, have been consigned to the fiery pits of dietary oblivion and added to the “don’t eat” blacklist. You’ll soon learn that you don’t need to belong to a food cult to stay healthy and in shape.
Dairy
You may have heard claims that humans are the only species that drink the milk of other animals. Or that you may be lactose intolerant or have a milk sensitivity. I’m sure you’ve heard all the “success” stories about how people quit dairy and now their lives are full of happiness, more money, and incredible adventures.
Yes, there are people in the world who are lactose intolerant or sensitive. If you suspect you are in this category, consult a medical professional to make sure. Otherwise, there’s no reason to cut out this highly nutritious, protein-rich food. Milk, for example, is relatively inexpensive, contains complete protein, and has the best of both worlds when it comes to protein types. It contains both the fast-digesting whey protein and the slow-digesting casein protein. Plus, if you choose fat-free or low-fat varieties, it can be a great post-workout drink if you don’t have any supplements on hand.
Beef
In the world of nutrition, the pendulum has swung more about beef than politicians on contentious issues during an election campaign year. Many moons ago beef was somewhat maligned for its relatively high fat and cholesterol content. Then it became a ball bull when everyone started the keto kick and glorified protein as the new savior of all humanity. Meat and water diet, anyone? But as with all things extreme, the answer is usually somewhere in the middle.
With its newfound street cred, beef is still a great source of protein even when trying to get lean.
As we now know more about the importance of fat as it relates to the bigger picture of a healthy diet – mainly that it’s healthy in small to moderate amounts – it’s a welcome addition to any meal plan. May increase. Just be sure to choose lean cuts, trim any excess visible fat, and practice good hygiene during food preparation. Packed with tons of essential vitamins and minerals (vitamins B12 and B6, and minerals like iron, zinc, selenium, and potassium) it can be an essential tool for effective post-workout recovery.
fruit
Fruit is another food group that has been abused for years. We’ve all heard (at least I hope you have) of eating fruits and vegetables. But through the magical power of social media, anything can now be discredited. Some will claim that the fruit is poisonous while others will rant about the sugar content (I’m still looking at you, meat and water diet).
It’s the sugar issue that has most people doubting the nutritional power of fruit. First, fruit sugar (fructose) is naturally occurring and does not act like table sugar – and should not be confused with high-fructose corn syrup, which is highly processed and man-made. is Second, fruit has a cornucopia (pun intended) of value, from numerous vitamins and minerals to excellent and delicious sources of fiber. As with any type of food, too much too quickly can cause problems. Fruit is still considered a carb and you don’t want to pack on those extra calories with dressing. A good rule of thumb is to choose from a variety of fruits, choose a few favorites, and enjoy them as a snack rather than highly processed, sugary options.
Starch/bread
Ah yes, good old fashioned bread – or should I usually say starch. With the resurgence of high-protein and high-fat and low-carb diets, like a nice warm dinner roll bathed in starchy, honey butter, it’s become akin to believing the Earth is round – or is it flat this week? Who would have thought that bread would be divided like politics?
Starches are fuel. If you train in any capacity, your body needs carbohydrates to function, recover, and come back stronger, faster, and/or better for the next round. Carbohydrates are protein-sparing, meaning they allow protein to focus on its primary role: repairing and building tissues such as muscle, rather than being used for energy. This allows protein to do its job while carbohydrates meet energy needs.
As with all foods, variety matters. Choose high-fiber and whole-wheat varieties. Whole-wheat (not whole-grain) breads, whole-wheat pasta, high-fiber, natural oatmeal, and all kinds of vegetables like potatoes.
juice
Juice is another item that gets a bad rap. No, we’re not talking about Sunny D or that “purple stuff.” This includes drinks like apple juice, orange juice, or any other naturally occurring juice drink that isn’t ultra-processed and has a cute mascot slapped on the bottle. Yes, too much juice can add unwanted extra calories to your diet. Calories that could have been consumed in the form of high-fiber foods or high-protein foods. But don’t worry too much. As long as you avoid products that are heavily advertised between cartoons you should be in moderation.
Choose natural or unsweetened versions of apple juice, low-sugar or no-sugar orange juice, and other fruit juices with no added sugars – only those naturally occurring in the actual fruit. Finally, and most importantly, be sure to drink in moderation. One trick is to draw half and half. Cut a serving of juice in half and fill the rest with water. It might take some getting used to, but you’ll still get the taste without the guilt.
Condiments
There’s nothing sadder than seeing a dieter alone in the corner at a party clutching his dry chicken and rice, trying to force his tasteless, cardboard meal into the name of a coveted six-pack. Whether it’s ketchup, bar-b-que sauce, mayonnaise, or even salt, whenever we hear the word diet, we automatically valorize these additives. We immediately ditch the condiments in hopes of “clean eating” or whatever that means.
In the real world, we are allowed to add spices to our diet. Where we get into trouble is when we wantonly add gobs of ketchup, mayo, and salad dressing without practicing portion control. The first step is to read the label. This simple process will make you more aware of how many calories, sugar, fat, or whatever ingredients are in each serving. Second, be a smart eater by understanding proper serving sizes. In other words, be present with each meal and bite while eating. Really taste your food, try to identify each ingredient, and you’ll soon find that you don’t need loads of spices to enjoy your meal.
thanks
Finally, we get to food ingredients rather than food categories. Perhaps nothing is more reprehensible than sugar. Sugar has been dragged to the gallows and hanged over and over again as being responsible for every ill that afflicts humanity. From metabolic disease to global warming, eating sugar looms as a specter of danger. It is found in almost everything we eat whether it is bagged or canned.
But the Chinese one is not all bad. Well balanced, healthy Diet Some sugar in your diet won’t completely sabotage your efforts. First, you may want to try reducing or eliminating added sugars from your current diet. Sometimes it can be a simple alternative, such as choosing low- or no-sugar oatmeal instead of sugar-laden flavor packets, or carefully reading labels on snack foods and working toward low-sugar options. Once you’ve cleaned things up, you can enjoy an occasional dessert or treat. By significantly reducing the added, hidden sugars in everyday foods, you will greatly reduce the impact of sugar on your life.
In closing
Loosen your grip on certain foods that you’ve been brainwashed into thinking you never need to look at them again. Read labels, practice portion control, and make some practical, sound decisions. After all, you have a life to live, people to see, and things to do. don’t be That man Coughing up dry chicken in the name of being lean.