Healthy & FAST Meals: How To Do It?

Healthy & FAST Meals: How To Do It?


Hey, what’s up? John Sonmez from simpleprogrammer.com.I have a fitness—actually, this is more of
a diet related question today and I’m going to try to give it my best answer here. Some of you are like, “What the heck? Why are you talking about fitness and diet
on this channel?” Well, welcome to the channel. I talk about everything here. You could check out—if you are interested
in fitness stuff, you can check out my playlist here of all my fitness and kind of diet related
videos. Just to give you a background, I do eat one
meal a day. I fast until 5:00 everyday and you can check
out that video if you want to know why I do that. This video is about healthy and fast meals. This question is from Matthijs and he says,
“Dear John. I found ‘How to Stop Wasting Your Time at
Work’ interesting, where Kurt ate fastfood to have time for his business. Do you have suggestions for
meals to eat that are fast to make and still somewhat healthy? What do you eat? Most of the time when I’m alone, I eat Cornflakes
with milk in the morning. Spaghetti or the food at school at noon. Pizza or lasagna in the evening. I’m 19 years old. I’m going to my second year in college. I’m not overweight. Should I worry about it? Can I eat whatever I want as long as I’m not
getting fat?” I think there’s going to be a lot of people,
Matthijs, including me, that are a little bit pissed at you right now. Well, let’s see what you eat. You eat Cornflakes in the morning with milk,
spaghetti everyday at lunch and pizza or lasagna in the evening and you’re not fat. It must be great to be 19 and to have a high
metabolism, but I guarantee that you’re not going to be able to keep this up, and I wouldn’t. I mean—well, okay. You’ve got an opportunity to get like super
ripped and lean and look really good if you change your diet up. I think this is kind of fun. I think you’re just emailing me to brag about
how you could eat all those stuff and not get fat and just piss everyone off. Everyone who hates Matthijs, leave a comment
below. No, I’m just kidding. Let me talk about some healthy and fast meals. I don’t think eating Cornflakes and spaghetti
and pizza is healthy. It may be fast, but it’s certainly not healthy. I have certain definitions, different definitions
of what is a healthy meal than other people do because we’re brainwashed to think that
certain things are healthy and certain things are not healthy. Our bodies, they don’t care for the most
part. Now, there is one exception to this into what
we eat, which is when we eat things that are high in fructose and have a very high glycemic
index that invoke a very higher than normal insulin response and the timing on those things
is not right. One of the bad ingredients—I mean the only
really super bad ingredient in my opinion is high fructose corn syrup. Corn syrup is bad stuff. That’s because for a couple of reasons. One, because it has very high glycemic index
and so it will spike your insulin levels really high really fast which is likely to increase
fat storage and likely to lead to diabetes. Second is because fructose is generally bad. That’s what comes from fruits. Now, from an apple or banana or something
like that that has a lot of fiber in it and has a lot of water, you’re not getting a huge
amount of fructose for the volume that you’re eating. That’s why fruits are generally considered
to be healthy foods, although an overindulgence of fruit will definitely make you fat. I don’t know if you’ve seen pictures of
Emperor Nero from Rome, fat guy eating grapes, right? Before we had like the Cornflakes in a box,
the rich people of the age of the Romans and the India and still in India to some degree
and a lot of places, even in China to some degree, they eat a lot of fruit and they get
fat from eating fruit. There you go as far as what people think is
healthy or not. What I think is healthy is, again—low sugar
is definitely healthy, but aside from that, it’s really hard to say. Right? Fat is not necessarily unhealthy. You can be on a ketogenic diet and eat almost
all fat. I’ve been on diet before where 90% of my diet
came from fat, and a lot of that from saturated fat. I’ve had my blood levels tested, my cholesterol,
everything and I’ve been in tip-top shape. I’ve been really good. In fact, it’s actually not a bad diet. I know a ton of people that are curing their
diabetes. Again, I’m not a doctor. This is not medical advice, but I do know
a ton of people that have shown blood tests, that have shown that they have basically greatly
reduced or cured themselves from diabetes by going on a fully ketogenic diet and eating
like 80, 90% fat. What is healthy? I think that it’s not so much what you eat. What I think is healthy is what you can actually
eat that is going to keep you within the calorie range that you need to be in and you still
get all the nutrients that you need. What usually the typical healthy foods that
people say are healthy are going to be the things like vegetables, and the reason why
has nothing to do with the nutritional content of it or the energy that it gives you. In fact, vegetables are not very efficient
for giving you energy. That’s part of the reason why they’re healthy
is because they have so much fiber in them that for a volume, you get a lot. Let’s just compare. How much Cornflakes can you eat versus how
much broccoli and have the same amount calories in them? It’s going to be a whole lot more broccoli
than it is with Cornflakes. It’s going to be much smaller. I wish I had some pictures to give you here. In that respect, you can eat a lot more and
be more full if you ‘full healthy foods,’ but to your body, it looks like the carbohydrates. It looks at the calorie it’s getting. It doesn’t care that some of them from Cornflakes
and some of them came from broccoli aside from the ones that came from Cornflakes the
sugar got delivered faster. Maybe if they have—I don’t know if Cornflakes
have corn syrup in them anymore, but if they did then that would be the case. That’s kind of to set the baseline, to set
the context of what is healthy or not. It’s not what most people think. The food pyramid and all that is bullshit,
it’s not like that. You don’t need dairy. It’s not like that. Most people in the United States and developed
countries today, most of our food is fortified, so we get all the vitamins and minerals that
we need. There’s not a chance, a very high chance if
you’re having a deficiency and something like that and you can always take a multi if you’re
afraid of that. It’s not a bad idea as an insurance plan. Let’s talk about some fast and healthy meals
and what do I eat. I only eat once a day. I fast until 5 everyday. What I typically eat is I typically will go
to a place that serves up these bowls where you can either get it with rice and it has
veggies and then it has either chicken or beef. That’s what I typically eat or I’ll eat sushi
and I can neither get sushi with rice or protein wrap or cucumber wrap, or I’ll eat something
like eggs with spinach and a little bit of cheese on top. Those are the typical meals that I eat every
once in a while like a burrito or something like that. What I’m mostly caring about is the timing
in what I’m eating at a specific time. I think that can make a huge difference. A lot of people—I’ve seen this pyramid of
relevance of the food and they show that at the bottom or the most important is the actual
calories and then it’s like—what is it—the macros and then there’s the micronutrients
like the types of food and then timing is up here. I actually put timing very close to the bottom
because if you do the timing right, it can determine what happens to your body. For example with my fasting, after a workout,
when your muscles—the insulin receptors on your muscles after you lift weights, they
are primed. Whereas, normally, the insulin receptors on
your fat cells are primed. What’s going to happen is if you eat carbohydrates
then, totally different story. Now, those carbohydrates, that glucose, goes
into the muscles to replenish glycogen stores as opposed to going into fat cells to be stored. It has to do with timing than what a lot of
people think. A lot of times, I think a lot of reasons why
people have ‘high metabolisms’ is that they just happen to, by their natural habits, have
an interesting timing to how they take different types of food. With all that said to get back to your original
question, how can you eat healthy fast meals, is I think that you can—first of all, you’ve
got to figure out what is your plan and what is your diet and what are you going to do. Second of all, pay attention to the calories,
the overall calories because that’s more important. That is overall for weight loss or weight
gain that is more important and is even more important than the timing. I just put the timing lower than most people
do. Pay attention to that. As long as it’s within your calories, you’re
probably going to be okay until you’re trying to micro-optimizing and get down to like below
10% body fat and still gain muscle and all that. Aside from that, you’re probably going to
be okay and avoid sugar. That’s it. You can choose whatever you want. Try to make it consistent. If you really want to take it to the next
level, then look for things like where you can have low glycemic index, lower carb, low
sugar stuff and have higher fat and higher protein. Places like bowl places. If you can get that—you can get that done
quickly. There’s meal delivery services where they’ll
deliver meals and make custom meals for you. You could do something like that. You can even find healthy stuff or figure
out how you can hack the McDonalds menu or Subway, or something like that if you want
to. There’s usually those options. My advice would be to find something that
works and repeat it. Like I said, I’ve got a few places that I
can go where I can get meals, where I can pay for the meal and I can have it cooked
for me and have it done, and that’s that. The other possible thing that you can do which
I used to do a lot and a lot of bodybuilders still do is that they will cook all their
stuff at the beginning of the week like on Sunday night, they cook up a whole bunch of
chicken breast and broccoli and some brown rice, or sweet potatoes and then they’ll divide
it up into Tupperwares and then they eat that throughout the week. If you really want to go to that level, that’s
probably the best thing to do because you’re totally controlling the portions. You’re controlling exactly what’s in there. That’s probably the best possible thing to
do, but it’s not quite as convenient because you still got to cook all that stuff up. If you do it at once, do it at once and it’s
going to be fast. All right. That’s a lot of information there, right? Isn’t it? We opened a whole can of worms when we ‘re
talking about what is healthy foods. It’s debatable. If you have a question for me, you can email
at [email protected] If you want to get more videos like this one,
click the Subscribe button below and I will talk to you next time. Take care.