We recommend the "Daily Dozen" framework as created by Dr. Greger, in his 2016 book "How Not To Die". Dr Greger is the world's number one expert on diet and nutrition.
Dr. Greger has read every nutritional paper published in every scientific journal released over the last 3 decades and created the Daily Dozen recommendations on the back of this research. Crucially, NutritionFacts.org, is run as a non-profit, and so unlike the Food Pyramid and other dietary guidelines, the Daily Dozen is not dictated by, or even influenced by industry, lobbying, or any other commercial bodies.
The Daily Dozen is introduced and discussed below. It is strongly recommended that one reads "How Not To Die," to increase their knowledge and gain a deeper understanding of nutrition & its role in health and disease prevention.
A Better Way To Live
Did you know there is a diet that is proven to not only prevent and treat but also reverse our #1 killer, heart disease, along with other deadly diseases such as type 2 diabetes and high blood pressure? Yet doctors get little if any formal nutrition training in medical school, graduating without some of the most powerful tools available to stop the chronic diseases that remain our leading causes of death and disability.
As a lifestyle fitness company, our desire is to help you optimize every part of your health. Following this nutrition program will put you on track to achieve all of your fitness goals, while fueling your body with healing, whole foods.
You will drop body fat, pack on lean muscle, and see blood work improvements. But the true long-term benefits will be a lifetime of health optimization, and enjoying delicious food. We are very happy you’ve decided to #BeginYourMovement with us.
There is a better way to live than by falling victim to the Standard American Diet + the Standard American Sedentary Lifestyle. As part of the BAREfit community we encourage you to eat clean, move often, and rest well.
MEDICAL DISCLAIMER: All Decisions Related To Your Health And Fitness Should Be Discussed With Your Family Doctor.
What To Eat (The Daily Dozen)
*Eat Organic When Possible. Why Organic?
Intact Grains | Daily Serving: 3 Servings e.g 100g of Quinoa, Old Fashioned Oats, Spelt, Barley, Millet, Brown Rice, Buckwheat, etc.
Learn More About The Benefits Of Cereal Grains:
- Whole Grains May Work As Well As Drugs
- Why In Tact Grains Are Better Than Whole Grains
- Will Oatmeal Reverse Heart Disease?
Other Vegetables | Daily Serving: 2 Servings e.g 125ml Juice, 50g Carrots, Peppers, Sweet Potatoes (all raw or cooked), etc.
More About The Benefits Of Veggies:
- Veggies & Nutrition
Berries | Daily Serving: 1 Serving e.g. 60g Fresh or Frozen Blueberries, Strawberries, Raspberries, etc.
More About The Benefits Of Berries:
- Best Berries
- Reducing Muscle Soreness With Berries
- Cancer Fighting Berries
Other Fruits | Daily Serving: 3 Servings e.g. 1 Banana, 40g Dried Apricot, 1 Avocado, 1 Orange, 60g Grapes, Cherries, 1 Peach, etc.
More About The Benefits Of Fruit:
- Can You Eat Too Much Fruit?
- All Things Fruit
Beans | Daily Serving: 3 Servings e.g. 60g (Oil-Free) Hummus, 130g Cooked Beans, 130g Tofu/Tempeh
More About The Benefits Of Beans:
- Beans vs. Exercise
- Canned Or Cooked?
- Increased Lifespan From Beans
Flaxseed | Daily Serving: 1 Serving e.g. 1 Tablespoon Ground Flax
More About The Benefits Of Flaxseed:
- Flax For Weight Loss
Herbs & Spices | Daily Serving: 1 Serving e.g. 1/4 Teaspoon Turmeric
More About The Benefits Of Herbs & Spices:
- All Things Spices
Beverages | Daily Serving: 5 Servings e.g. 350ml Water, Tea, Herbal Tea, Coffee
More About The Benefits Of Water:
- Filtered, Tap, Or Bottled?
- How Much Water Really?
- Coffee For Everyone?
- Green Tea & Cancer
EXERCISE | Daily Serving: 1 Serving 90mins Moderate Intensity, 40min Vigorous Intensity
No Exercise Is Not A Food, But It Is So Important It’s Thrown In There! And Since We Just Happen To Be A Gym Full Of Passionate Trainers, We Will Make Sure That Part Is Fully Covered!
What Not To Eat
- Processed/Refined Grains: When Ground Into Flours, Most Grains Act Like Sugar In The Body, Triggering Weight Gain, Inflammation And Blood-Sugar Imbalances. Here’s Why whole Kernels Are A Better Option.
- Meat/Poultry/Seafood/Eggs: We Encourage You To Abstain From, Or At Least Vastly Limit Meat In Your Diet. No Animal Products Are Included In The Daily Dozen.
Contrary To Outdated Myths In The Fitness World, This Is A Truly Healthy Choice. A Recent Study Shows That Opting Out Of Meat Is Especially Helpful For Gut Health.
***NOTE ON MEAT & EGGS***
Some may get to this point and say
“No way I’m going giving up meat and eggs to be a part of your program buddy!”
We get it. It takes a long time for nutrition science to make it’s way into the culture. And it doesn’t help that the large meat and dairy companies fund studies, release them to the media, and then plant seeds of doubt into the general public. If you’re over 40 you probably remember how they did the same thing with cigarettes. In order to keep their market share, they don’t need to convince the masses that steaks and burgers are healthy, they just need to put a little bit out doubt and confusion in our minds, so that maaaaaybe it’s not thaaaaat bad for me. After all, people love to hear good news about their bad habits.
Bottom line, if you are not at a point where you are willing to give up meat and eggs, even for the duration of a 6-Week Challenge, we are still happy to help you. We would simply ask you to reduce your portions, and try to limit meat and eggs as much as you can. Also try to source lean meat like turkey and chicken, and prepare your meat and eggs without using oils or any other processing, sticking with “whole foods” aspect of this nutrition guide.
In order to see the FULL health benefits of our nutrition approach, we do encourage you to consider gradually removing meat and eggs all together. But if your only focus right now is getting your body fat down, and dropping weight, you can certainly do that while still including limited meat and eggs. See the grocery list below for our recommendation if you choose an omnivore’s version of this nutritional guide
See this video: Why NO MEAT vs. low meat?
We Also Strongly Recommend: Watching This.
- Processed Oils: Many Respected Nutritionists, Such As Dr. Greger And Dr. T. Colin Campbell, Recommend Avoiding Oils All Together. This Is Mainly Due To The Fact These Oils Are Highly Processed, And Very High In Omega 6s. It’s Extremely Important To Have A Healthy Balance Between Omega 3 & Omega 6 Fats.
Avoiding These Processed, Calorically Dense Oils Will Greatly Help Keep Omega 6 Fats Lower, Which Will Also Help Bring Down Any Inflammation In Your Body.
There Is Published Material Linking Extracted Plant Oils To Inflammation And Disease Formation. If You Choose To Consume Oils, Consider Eliminating Them In The Form Of Processed Foods. When Cooking With Oil, Remember A Little Bit Goes A Long Way.
Oils to Avoid No Matter What: Anything Hydrogenated, Cottonseed Oil, Canola Oil, Soybean Oil. All Of These Are Heavily Processed & Often Genetically Modified.
Tip: Use Vegetable Broth As A Replacement For Oil When Cooking.
More on : Why No Oils?
- Dairy: Cow's Milk Is Designed By Nature For Calves. Just As Human Mother's Milk Is Optimized For Human Babies, Cow's Milk Is Optimized To Baby Cows. As For Us, We Are Better Served By Almond, Coconut, Or Cashew Milk Instead. Sugar-Free Nut Milks Are Easy To Find. More on Dangers Of Dairy
- Junk Food: Chips, Cookies, Candy, Crap. You Know What It Is, Don't Do It.
- Booze: We Don’t Discourage The Occasional Adult Drink. Always In Moderation Of Course. But During Times Of Intense Focus On Results, Consider Eliminating Alcohol Completely.
- Added Sugar: Naturally Occurring Sugar (In Fruit) Is Permitted At Virtually Any Amount. Stevia Is Also Acceptable.
We Don't Recommend Other Sweeteners, And No Processed/Added Sugar Is Recommended In Your Day To Day Diet.
- Soda & Fruit Juices: We Probably Don't Need To Educate You On Why Sugar-Laden Soda Is Horrible For Your Health. So We Won't Even Include A Link On This One. Just Google It If You Must. There's No Credible Nutritionist On Earth That Doesn't Recommend Giving Them Up. Sadly $$$ Talks. Thus Sodas Are Still A Huge Part Of The Standard American Diet. Just Like Cigarettes, Throw Them Out! Forever.
Aspartame/Sucrose Sweetened Diet Sodas Are No Better, Due To The Many Issues Associated With Those Artificial Sweeteners. Tip: Try Zevia. While Water Is Always Better, These Sodas Are Sweetened With Stevia, And Contain Zero Calories. Have One In Moderation If You Aren't Ready To Kick The Carbonated Beverages To The Curb.
As For Juices, We Love Cold-Pressed Vegetable Juices, With A Little Bit Of Fruit To Add Flavor, But Classic OJ, Grape Juice, Etc. Is Way Too Much Sugar. Your Body Can Barely Tell The Difference Between That Stuff & Soda. Just Eat The Fruit.
Whole Foods Plant-Based Grocery Shopping
This Is A Basic Grocery List To Stock Your Kitchen With Basic Foods In The Daily Dozen. Use Your “How Not To Die” Recipe Book & Get Creative. This List Is An Example Of How Simple This Way Of Eating Can Be. But For Those Who Want To Get Creative & Put In Some Time In The Kitchen, There Is So Much Room To Continue Your Education, Create Amazing Meals, & Get Healthier By The Day. Remember Your Coach Is ALWAYS Here To Help! Bounce Your Questions, Thoughts, & Ideas Off Your Coach As You Explore The Many Expressions Of The Whole Food Plant Based Lifestyle.
BONUS #2: Need To Go EVEN CHEAPER On The Food Spending? How About $1.50 Per Day?!? Check This Out
1) Focus On The Produce Section
The produce section is the first area that you will encounter in the grocery store and is where you should spend the majority of your time shopping. In this section, select fresh fruits and vegetables that are appealing to you and don’t be afraid to try something new. It is important to choose produce that have rich and vibrant colors such as dark green, purple, red, yellow, and orange. Each color offers different phytonutrients, vitamins, and minerals. Selecting produce that’s in season can help you save some money.
2) Frozen Is Awesome!
The frozen section can be a life saver for someone looking for convenience since these foods can be stored in the freezer for extended periods of time. Frozen fruit and vegetables are picked and frozen as soon as they’re ripe making them just as nutritious as their fresh counterparts. Frozen produce also has cost saving benefits since they are usually cheaper than fresh produce. Frozen vegetables such as broccoli, green beans, carrots, and peppers are great for steaming and frozen fruit are great additions to smoothies.
3) Make Fiber A Priority
Fiber is the #1 nutrient that should be considered when choosing foods. Some of the highest sources of fiber are legumes. Legumes include beans, lentils, soy beans, chickpeas, and peas. In addition to high fiber, legumes are high in protein, phytonutrients and contain no cholesterol or fat. Making legumes a main component in your daily meals is associated with reducing diabetes, hypertension, obesity, colorectal cancer, and hyperlipidemia.
4) Choose Whole Grains Instead Of Refined Grains
Foods that are considered grains include bread, rice, oats, quinoa, and cereal. The most important considered to choosing grains is the make sure they are not refined, which can be tricky. So what are refined grains? First lets breakdown the three sections of a grain (bran, endosperm, and germ). The bran is the fiber-rich outer layer of the grain that protects it and contains B-vitamins and trace minerals. The endosperm is the middle layer of the grain that contains mostly starch. The germ is the small nutrient-rich core of the grain that contains fat soluble vitamins, antioxidants, and healthy fats. During the refining process the bran and germ are removed from the grain to lengthen shelf life. This process severely diminishes the nutritional profile of the grain. After the refining process about 75% of vitamins and minerals, 90% of fiber, and 95% of phytonutrients are lost. Even though refined grains are often enriched with B vitamins; fiber, phytonutrients, vitamin B6, pantothenic acid, vitamin E, selenium, zinc, etc. are not added back. Examples of refined grains include white rice, white bread, honey wheat bread, wheat bread, multi-grain bread, white flour, and white pasta noodles. Instead of those refined grains choose whole grains such as brown rice, quinoa, oatmeal, 100% whole wheat bread, and whole wheat noodles.
5) Try Some Plant-Based Milk
Approximately 65% of the human population is lactose intolerant. This is a condition where the body lacks the enzyme lactase that breaks down lactose. People who are lactose intolerance will often experience gastrointestinal symptoms such as stomach aches, bloating, and diarrhea after drinking cow’s milk. Non-dairy milk is an excellent replacement that doesn’t contain lactose. Not only do plant-based milk offer all of the vitamins and minerals that are found in cow’s milk, they are also lower in calories, hormone free, and have a longer shelf life. There’s also a large variety to choose from such as almond milk, soy milk, cashew milk, rice milk, coconut milk, and hemp milk. You should also be on the lookout for new yogurt and ice cream made from plant-based milks.
Meal Planning & Prepping
We Recommend 3 Meals Throughout The Day. The old saying is “'breakfast like a king, lunch like a prince, and dine like a pauper.’
- Front load calories: Eat BIG breakfast as the largest meal
- Skip the snacks
- Restrict eating into no more than 12 hour window
- Minimize or skip dinner
Here is why you should eat less or consider fasting in the evening
Intermittent Fasting. This Is Usually Done With A 16:8 (Fast/Eat) or 14:10 Sequence. Many Find It Easier To Stick With Their Caloric Intake Goals By Restricting Their Hours Of Eating. Fasting For Part Of The Day May Also Have Health Benefits. Here’s More Info On This Discipline.
Meal Prepping Is Imperative. Here Are 2 Helpful Videos On Beginner's Meal Prepping. The First Is Plant-Based And The Second Includes Meat. There Are Many More Food Prep Resources On Youtube As Well.
The Key To Meal Prepping Is Spending A Chunk Of Time Preparing And Cooking Meals For 3-5 Days Ahead. That Way You Can Just Heat (As Needed) And Eat. Meal Prepping Is The Most Effective Way To Limit Temptation To Cheat. Your Meals Are Ready, No Ruminating About "What Sounds Good." Just Healthy Food Ready To Roll.
Caloric Intake & Tracking
The cool part about the “Daily Dozen” approach is you really don’t need to worry about the macros and micros. All of that takes care of itself. With that said, due to the importance of getting your calories in vs. calories out math correct, we do recommend logging all of your meals while you’re dropping body fat. This serves as a discipline/reminder, and also makes sure you aren’t going over your daily calorie goal. Below is the simple way to get this done:
FIRST: Download MyFitnessPal From App Store & Create Account (IOS & Android)
Begin Logging All Meals On MyFitnessPal
To Lose About 1 Pound Per Week
Calculate Total Daily Energy Expenditure (TDEE)
* Select Moderate Exercise If You’re Exercising 45 Minutes Daily
* Select Heavy Exercise If You’re Exercising More Than 45 Minutes Daily
Or If You Do Labor-Intensive Work In Addition To Your Exercise
* Select Athlete If You’re Training For Sport In Addition To Exercising Daily
Subtract 500 From Your TDEE. That Is Your Daily Caloric Intake Goal.
After 2 Weeks, If You’ve Lost 2-3 Pounds, You’re On Track.
Adjust +/- 100 Calories On Week 3 If You’re Over Or Under 1-2 Pounds Lost Per Week.
IMPORTANT: This part can be a wee bit confusing, so be sure to ask your Coach for help if you’re unsure. This part of the program is very, very important, because if you get the math wrong, you may not be in a caloric deficit.
No caloric deficit = no weight loss. When in doubt, ask!
Other Recommended Nutrition Resources:
NutritionFacts.org (most comprehensive, science-backed nutrition site online)
SUBSCRIBE TO NUTRITIONFACTS.ORG ON YOUTUBE
The Ultimate Diet Theory (From Dr. John McDougall)
Fed Up (Documentary For $2.99)
Fat, Sick, & Nearly Dead (Documentary For Free)
The Value Of Starches & Plant Foods (From Dr. John McDougall)
Silence & Solitude
Brain Tracy Is One Of The Most Respected Personal Development Teachers Of the Past Century. On Silence & Solitude He Says:
"Your feelings, your emotions, are the access point to your inner powers of mind. The most important part in the process of getting in touch with your feelings is to begin to practice solitude on a regular basis. Solitude is the most powerful activity in which you can engage. Those who practice it correctly and on a regular basis never fail to be amazed at the difference it makes in their lives."
The More Fast-Paced And Tech-Driven Our Society Becomes, The Harder It Seems To Be To Practice Solitude, And That's Why Very Few People Do. At BAREfit, We Encourage Silence & Solitude As Part Of Your Daily Disciplines. Here Is How We Recommend Implementation:
- In The Morning. Before Emails, Social Media, Or Anything Else Distracts You, Take Time For Silence & Solitude. Periods Of Time Up To 60 Minutes Have Increasing Benefits, But Aren't Practical For Many Of Us As Daily Disciplines. Start With 10 Minutes, Work Your Way Up To 15-20. And Periodically Allow Yourself To Become Fully Immersed For Longer Periods Of Time. You Will Start To Look Forward To This Time.
- According To Your Beliefs, You May Include Prayer Or Meditation Into This Time.
- Drinking Coffee, Tea, Water, Diffusing Oils, Softly Playing White Noise Or Nature Sounds May Also Enhance Your Experience.
- It's Your Time, Use It In The Way That Most Feeds Your Soul.
Further Info: Here Are 10 Important Reasons To Make Time For Silence & Solitude.