5 Foods EVERYONE Should Have in Their Diet!
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- Опубліковано 5 чер 2024
- Did you know that there are 5 foods that everyone should have in their diet? In this video, I am going to discuss what those 5 foods are and their health benefits. Not only that, but I will also explain how they relate to growing muscle too. That being said, let me break down these foods for you.
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First up in foods that everyone should be eating are blueberries. Don’t get this confused with blueberry flavored foods or foods that include blueberries in them, i.e. blueberry scones that you might get from Starbucks. While some might argue that blueberries contain a lot of sugar and will make you fat, I would argue that this is absurd. Blueberries are low in calories and also do not spike blood sugar levels - two known factors in weight gain. Full of antioxidants, potassium and vitamin C; blueberries have a great anti-inflammatory response. Not only that, but studies have shown that the nutrients found in blueberries are also beneficial for muscle growth.
Next, is the green veggies that mom always told you to eat. However, not just any greens, but specifically cruciferous vegetables. This includes foods such as broccoli, cauliflower, cabbage, brussel sprouts, and more. The big benefits of eating cruciferous vegetables is that they contain glucoraphanin which breaks down in sulforaphane when chewed, chopped or cooked. This compound is known to activate antioxidant and anti-inflammatory responses in the body. Even more interesting, they are actually muscle building foods as well. sulforaphane has been shown to deactivate myostatin production which is a protein that slows your gains by putting the breaks on muscle growth. So, if you want to prevent slow or no muscle growth, cruciferous vegetables are important for you to be eating as part of your diet.
While green foods often get all the attention, orange foods are ones that deserve recognition too, especially when it comes to their health benefits. So, what orange foods should you be eating? Cantaloupe, pumpkin, squash, sweet potatoes, and oranges themselves just to name a few. It’s been shown in studies that eating these orange foods can actually help with fat loss. In fact, an analysis showed a 10% drop in body fat. Now that’s not saying going from 20%-10% but 10% of where you are starting (20%-18%). And if you want to build muscle, orange foods have shown to increase in muscle mass from 1-1.7%. Including these orange foods in your diet is an effective method for building muscle and burning fat too.
This food is one that I’ve talked about in the past that is important to have in your diet for a few reasons. That food is ginger. Ginger has been shown to be a powerful anti-inflammatory and is particularly effective in descreasing muscle pain associated with delayed onset muscle soreness. One study showed that 2 grams of ginger a day for 11 straight days decreased delayed onset muscle soreness by a subjectively reported 25%. By decreasing the soreness related to eccentric training, one of the main drivers of hypertrophy, you will feel more recovered and more ready for your next training session. There are also a few ways to include ginger in your diet too; you can take ginger root and grind it up into multiple different recipes, you can make ginger tea, or you can do my favorite method - eating pickled ginger. I like to take pickled ginger and put it on top of my eggs each morning. In conclusion, there is no denying the benefits of ginger and why it needs to be included in everyone’s diet.
The 5th food option that everyone should include in their diet is lean protein. Now, it’s important to note that there is a big difference between lean protein and simply protein. The best hint I have for this food topic is to start with food in it’s natural state; grilled chicken, steak, fish, and, if you are not a meat eater, lentils. Now, how you prepare these foods is a guide for the direction that you are going to want to take it. For example, grilled citrus chicken is likely off to a good start as you are not going to throw something like alfredo sauce all over it. In comparison, you have chicken parmigiana that is not only going to be fried bread crumbs, but smothered in cheese and like contains a hefty does of starchy carbs from pasta included on the side. This is where a protein supplement can really make a difference too.
If you are looking for a training plan with a step-by-step meal plan that includes these foods you that you can build muscle and burn fat, you can find them at the ATHLEAN-X website by following the link below.
If you are looking for more videos on nutrition as well as training and workout tips, be sure to subscribe via the link below and remember to turn on your notifications so that you never miss a video when it’s published. - Навчання та стиль
It's not just about what foods are in your diet, but what exercises you have in your training plan. Here are 12 exercises that EVERYONE should have in their program - ua-cam.com/video/pIbAhBxwcxo/v-deo.html
1. Blueberry
2. Green vegetables (cruciferous)
3. Orange food( pumpkin, squash, oranges, mango, sweet potato...)
4. Ginger
5. More protein
Thank you
Can you list the examples that were mentioned on the Cruciferous? I am asking about his personal favorite but I didn't understand the name of it?
TL;DW
@@user-xm5is4dz2z
broccoli, cauliflower, cabbage, brussel sprouts
Under the video there is a transcript
Thank you
0:44 blueberries 🫐
2:14 green vegetables 🥦
3:37 orange foods 🎃
5:44 ginger
7:15 lean protein 🍖 🥓 🥩
бест
Ginger 🤡
*cruciferous veggies for number 2, slight difference
Bacon and steak for lean proteins lol
LEGEND
I’ve always been pretty skinny, but cause of your channel I’ve gone from a twig to actually having some confidence in myself and seeing lots of progress. Keep it up guys 💪
keep up the good work man you got this 💪
Same here. The amount of calories I have to consume in a day is ridiculous. Especially since I eat really healthy which was already expensive before the crazy inflation. I have tweaked my diet for years. Adding a few hundred calories each week, and figuring out healthy, affordable ways to eat that I enjoy. Still haven't hit my target weight yet but I'm happy with the progress.
Same
I'll trade you metabolisms
you needa figure out how to eat a decent chunk of calories every 2.5 to 3 hours and your body will change signicantly and always eat break and a meal before bed. gg
"cheap plug aside" this is one of the reasons I love your videos. There's no bullshit, you're fully self-aware and you don't hide anything. And that's not changed once in a decade of UA-cam.
except*
Except for the fact that green vegetables are full of oxalates.
Haha - no one ever got fat eating blueberries 😂. So glad you said this seeing there are so many other channels that complain about the sugar in blueberries!
These are probably high fat diet shills that are afraid of fructose because they got fat eating refined sugar junk foods.
But you do have to be careful of fake blueberries (like Violet Beauregarde).
I get sick of people that say certain fruits are bad due to the sugar in them. It's natural sugar for god sake not artificial crap that's in everything...
@@itchyballsack6627 fruit without fiber are bad though (bananas, watermelon, grapes) these have all been altered by humans dramatically. Berries and other fruit with the right fiber to sugar ratio are more "natural" and probably only in season.
@@bensherman9126 well put🥂
I do wanna point out I like the new style and edits in the video. The choice of Background music, plugging in research from studies, and just getting straight to the point without going to side stories for too long.
With this i feel the video has more structure and easier for getting my attention to get engaged with.
I live on and work on a farm. My family and I eat these foods regularly, well when in season. Ginger, cinnamon, canned pumpkin as well. I do grow most of these foods and eat them all year. I don't have time to lift weights but I do calisthenics, Thai boxing and Jiu-Jitsu. I'm 50 and still look like I'm in my mid 30s. Great advice and video.
Loved this episode. What you put in your body is more important than can ever be spoken. Can't build a tower on shifting sands, nor can you build an incredible body on a bad diet.
Great video Jeff!!! I’ve got a garden full of orange, green, white & red veggies… thanks so much 🦾👍
A big help! I highly appreciate the time and effort that's always put into the descriptions of your videos sir.
Love that you include your sources, great video as usual!
My friend Sam is the person who got me into working out, 12 years ago when we were both 15. He was in much better shape than me and he also had a much better diet. He used to tell me all the time “if you eat shitty foods, you’ll grow shitty parts”. He fell off track with diet and exercise a few years back and always told me he would get back into it. He died in early 2021 before he got the chance to start working out again.. we watched athleanX religiously growing up, I wish that he got to hear Jeff say you are what you eat..
What did he die from if you don’t want to answer don’t worry.
Did he take the vaccine?
@@paulkennedy8163 he overdosed.. he had been struggling with addiction for a long time
My condolences 💐 thank you for sharing this though and hearing how important he was in your personal / health journey. Hope things go well for you wherever you are =)
@24snowboarder4life I am sorry for your loss. I lost my best friend 4 years ago to the same circumstances. I stay healthy to honor him since we loved working out together growing up. ❤
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
What effects does THC have on gains?
How would you go about training athletes or aspiring athletes?
Could you maybe go and do a video on training athletically
How to manage sports and gym together??
Hi Jeff, one quick question, for the coffee drinkers, how much sugar is ok to put in the coffee asuming i drink coffee everyday? Or the best sugar subsitute for coffee when trying to get lean?
I love the ultimate arms program, I’ve seen the best gains in my upper body EVER from this program. Wondering, will you have more “Ultimate” programs? Ideally legs or shoulders?
Love the shoutout to Dr. Patrick! She has really been educating me as of late!
Thank you very much Jeff for sharing your wisdom, it´s cool you put science at growing our health
Love all your excercises , advice etc - thank you so much for sharing - may God bless you
I love all the foods you listed. One of my favorite orange foods is grapefruit. It is high in Naringenin which is a flavanoid that helps reduce adipose tissue, the liver, and lower blood pressure. Blueberries are also great for memory. Maca root helps build muscle and balance hormones. The highest amount of sulforaphane is found in Broccoli microgreens and sprouts. Sprouts can be grown in five days in a mason jar and microgreens can be grown in five to twelve days in soil. Microgreens have higher nutrient content than normal plants we eat.
Except that Fructose is metabolised in the liver and excess consumption can cause fat buildup, leading to insulin resistance in the liver and non-alcoholic fatty liver disease. Green veg (in particular) are full of oxalates which over time can give you many problems including joint pain, inflammation all over the body and kidney stones.
This channel seriously covers all the bases for fitness advice
Thank you sir! I appreciate the time and effort you put into your content.
For me, the most rewarding thing from eating those vegetables, fruits, is the effect that they give to my skin. Eating vegetables and fruits consistently make my skin glowing, smoother, minimal acne breakout, and just straight up better.
I juice them and yay I agree but I'm never consistent with it.
Another option that will change your skin drasticly in short time...eat liver every week. Fat Soluable Vitamin A is powerful!
While it's true that if you eat healthier, you get healthier as whole and thus also your skin, acne is a super complex problem. That why derms are usually are super reluctant to advise about diet when it comes to skin. There is no statistical evidence that supports less sugar etc to better skin, partly because study design is extremely complex when it comes to food.
Glowing like the sun after eating a salad
@@Nimadee I eat fruit and veg with almost every meal. My skin still isnt great.
I love wild frozen blueberries . So glad it made the list. thank u 🙏
very much doubt they are "wild"
@@Losangelesharvey It depend on how you pick them, some of them might get livid. :P
All joking aside, I eat wild blueberries (bilberry) as they are easy to get here. :)
As someone who has been eating blueberries everyday for the last many years, this pleases me. Thank you !
Haha perfect timing. Currently taking a nutrition class and just finished wrapping up the phytochemicals in fruits and vegetables etc.
Jeff have you ever done a review/ranking of the different PT certifications or certifying bodies? That would be interesting and informative
ACE vs NASM etc. That would be cool to see.
Got excited when you mentioned Sulforaphane. There's actually many more phytochemicals such as this one called Isothiocyanates (ITCs), with SFN being only one of many. I did my MSc Thesis on the effects of ITCs on melanoma cancer
What were the effects of ITCs on Melanoma ?
Interesting. My dad died of malignant melanoma on Christmas Day 1995. Just thought I would share that with you.
I add to his point. If you are interested in sulforaphane, grow or purchase broccoli sprouts. I grow them every week
Thanks for another great informative video. I knew I was missing a few things.
Disclaimer! If you plan on eating a few blueberries every breakfast, frozen blueberries store much better and, depending where you get your fresh ones, might even be better for you (as they are frozen very fresh, therefore preserving all the nutrients).
Doctors say that the dried Canadian blueberry is a powerful tool for our... you know... member!
Also waaaay cheaper 💪
Disclaimer! This applies to every fruit or vegetables 😵
@@samuelfusato Yea unfortunately you can prob only find them in Canada, if in the US then I would CHK Whole Foods.
@@all4onejerzyd.344 actually you can find them here in Italy somehow.
Hey Jeff, my 14 year old is getting into lifting. A video (or series) on the best adolescent exercises or workouts would be appreciated.
Jeff has a video on beginner workouts
ua-cam.com/video/ixkQaZXVQjs/v-deo.html
Very helpful! I started to forget about that diet. You reminded me, thank you:)
Another high quality video, full of great info. Thanks.
Deffinitely going to be adding some blueberries to my morning oats...might save the pickled ginger for another meal
Blueberries with oats will give you horrible gas though, be warned 🤣 Something about the blueberries slows the digestion of the oats
@@matthewscheels5382 Thanks for the warning, I'll plan accordingly
Fantastic and very motivational info about veg centric food choice [my personal favourite -localy available seasonal veg / seasonal fruits not the off season cold store ]. You are beyond compare.
The minute you mentioned Sulphurophane I immediately thought of Rhonda! Glad you gave her a shout out!
I take beans or lentils, and add chili powder, paprika, cumin, black or white pepper, garlic powder and lemon juice. I mash it, and either heat in a skillet with very little grease or put in the oven. Very nutrition -heavy calories and very easy to incorporate into meals. Black beans or black lentils go great with seasoned rice and chicken in a burrito. It's a great slow digesting meal to have before bed for growing lifters. It's also a real powerhouse lunch to help you survive to dinner. The fiber ensures a longer steady stream of aminos. Fluff it up with a few good veggies and eat like a king.
Love it when he pretends he’s mortal like the rest of us
😂
Being a long term advocate of a whole food plant based diet I was sceptical when I saw the title. I shouldn’t have been, well done I am impressed!
Same. This is why I like this channel so much.
Except you should realise that Fructose is metabolised in the liver and excess consumption can cause fat buildup, leading to insulin resistance in the liver and non-alcoholic fatty liver disease. Green veg (in particulure) are full of oxalates which over time can give you many problems including joint pain, inflammation all over the body and kidney stones. So fruit & veg unlike what you have been told is not all good.
Sulforaphane is also the strongest cancer fighting agent known to man, that would also be backed by science. Cruciferous vegetables are extremely good for you in so many ways!! Great video as always Jeff!! Thank you for sharing this info with people.
Just commenting to help the channel! Jeff you are a GOD!!!
Hey Jeff. I had a question about physique. How would one know if they have weak transverse abdominis, APT, or excess belly fat? Based on my wife's measurements with calipers (inaccurate, I'm sure), I am around 11.3% BF. If I were to be modest, I would say that I'm probably closer to 15%-16%, and I have stubborn fat in my abdomen region.
I was wondering if there was a way to distinguish between the three scenarios above (or a mixture of two or all three of them), how would one go about specifying the issues, and what optimal actions should be taken to fix them.
As always, great content!
your comment seems waaaay off topic to the video here
@@Losangelesharvey it was in regards to his comment about asking your burning questions.
@@VilleBalla I was at 10.6% body fat and still had lower abdominal fat. Unfortunately, that could just be genetics. Some people’s abs show great at 13%-14% body fat.
And then there’s guys like me who had to get around 9% body fat for them to really show well.
Jeff would definitely know better than me. I’m just speaking from my experience.
Are there any exercises or something that can help with loose skin from weight loss? I know ultimately skin removal surgery is probably the main choice, but if there is any way to help lessen the amount of skin I want to explore that.
Gaining muscle is your only solution there, putting healthy mass on.
Fasting
Btw if youve got so much loose skin, youve reduced hell lotta weight. Congratulations man, well done
Collagen.
nothing. you're going to have some loose skin you have to accept that. This coming from someone who was 330lbs and now 200lbs. was weight lifting and doing cardio. its gonna happen.
Never knew this. I drive for a living and always looking for a healthy snack. This was a good one to see. Especially with the amount of farmstands around me.
It's good to know I'm on the right path. I do intermittent fasting and when you got to the cruciferous vegetables I was salivating. I don't like raw radishes but when my wife introduced me to cooked radishes, I started liking them. I have a blueberry pineapple smoothie with whey powder everyday. I'm not big on sweet potatoes but I like carrots and pumpkin. It's also good to know that cantaloupe has the same nutrients. I eat steak once a week, fish twice a week (except sardines that I snack on whenever I want) chicken, turkey or eggs the rest of the week.
Avocados, walnuts, flax seeds, chia seeds, hemp seeds, kale, baby bok choy
@@Leon-bp6kb except for oatmeal and (brown) rice, those are much less healthy than the ones I mentioned...
wake the f up
What's your thoughts on taking some of these foods, (greens and oranges) and ingesting them through daily shakes?
Generally fine, so long as the ingredients are blended rather than juiced, to retain the fibre etc. Also better if you eat the smoothie rather than drink, to slow down the digestion.
whole foods are ALWAYS beter
@@Losangelesharvey not necessarily. Some foods are more digestible when processed, like by grinding chia or flax seeds.
Thank you !! I am still a beginner but your Videos help me a lot. Greetings from Germany
Awesome video. Super interesting and easy to follow. Would love to see more videos like this. Keep it up!
Jeff, I love all the science you use to backup all your advice. Great content and very useful.
In my case, I have found out over the years, that any meal cooked in a simple manner, without complex recipes or mixture of ingredients, the better it is for my digestion and for my wellbeing in general.
Thank you again.
“Trust me, it’s not Gross” 😂😂😂
Very helpful and fast delivery!
Love it!! Great video, Jeff. Thanks :)
Jeff more videos about Calisthenics!!! Let's go!
Can we get perfect resistance bands workout ?
Hi Neji,
He's posted several bands videos for each major muscle group. Search "bands" on his videos page
@@IceHot247 i know those but I wanted specifically workout plan, like full body, PPL, etc
@@nejichijavadze7306 👍
For ginger, I peel and chew. I often drink it little coffee after as it seems to enhance the flavor. It's potent but for me it works.
I clicked on this so fast. Thanks for the info!
I agree with this with one exception. the vitamin C part. glucose & fructose agressively compete with the same receptors as vitamin C. Its why Carnivores need very little Vitamin C. power lifter Shawn Baker comes to mind. I eat the berries with high fat greek yogurt.
Would you say it's ok to train every day while on a calorie deficit? I feel the need to train every day! At least going out for a run and Im worried it would affect my legs recovery.
In general I was taught it’s better to have at least 1 rest day per week (calorie deficit or not). Though I have also learned that cardio (like running) could improve recovery because of the increased blood flow to the muscles. I think you could try training every day if you’d really want to, but you do not “need” to train every day if your goal is to build muscle. If you just want to increase your stamina it’s fine to do lower intensity workouts more often, but even then I’d suggest at least 1 day rest per week.
Hope this helps you and I wish you the best!
Also I forgot to say that after intense training (like weight training) a muscle needs around 48 hours of rest to fully recover. So you’ll need a good training schedule (like push, pull, legs) if you want to train a lot. More information on this is topic is on Jeff’s channel and others aswel.
I am saying again. I like the new video editing style. They got some nice help on it.
I eat all those foods everyday. EXCELLENT VIDEO JEFF
Question: different body types extract equally the same amount of energy from food? If not, how does that influence the way we estimate our daily caloric intake. (Asking out of mere interest in the topic)
Amazing question. Would love to hear Jeff and other's opinions on the matter. There are many conditions that impact peoples ability to absorb B vitamins and even vitamin D. Maybe jeff could provide a "list" of some sort of extremes he has come across?
What's your goal? Wanna lose weight? Track what your normal diet looks like and eat a little less or work a little more. Wanna gain weight? The opposite. Its doesnt have to be a crazy science.
They don't, the whole caloric theory is ridiculous. Weight is hormonally controled. What we eat affects our body hormones. Try eating 10.000 calories of steak and 10.000 calories of ice cream and then let's talk
If there was a 6th one, it would have to be fermented foods! Kefir has changed my gut health in a monumental way!
If you’re struggling with getting ginger in your diet then look no further than ramen noodles. Throw in a thumb sized piece with a few garlic cloves and a chilli or 2, all finely chopped. I have this most days with broccoli and miso paste.
Jeff I know it’s super rare but could you do a video on bipartite patella syndrome? I’ve been diagnosed with it since I was in junior high and I’m in college now but it’s hard to train legs with that pain in my knees. I would appreciate if you could just do a video explaining more in depth of what it is and how to train around/ help strengthen it
0:44 - Blueberries 🫐
2:14 - Green vegetables 🥦
3:37 - Orange foods 🎃
5:44 - Ginger
7:15 - Lean protein 🍖 🥓 🥩
•Organs
•Meat
•Fat
•Dairy, if you can process it
•Water
Love the idea of eating diaries, will incorporate!
this.
I never ate a diary before....wonder if ill develop boobs and a love of bread after consumption
Great advice fella. Would you be able to shoot a vid that gives advice to people working day/night shifts? I've been working 12hr days/nights for over 20yrs and my diet always gets a bit messed up when working 3x or 4x shifts on the bounce. It's hard to keep training too! I'm 53 and still trying to compete in cycling and triathlon. I feel it's my nutrition that's lacking with my current work pattern. Keep up the good work!
Great video description. It's all there for those who would rather read it all. Nice. I did watch the video tho.
Keto diet is the perfect nutrition for any athlete
0 carbs, 0 milk and 0 fruits, 0 sugar, eat vegetables 🥦 , natural grease like chicken, beef, pork all kind of protein,
First
Damn, even faster than me!
On the orange foods - grapefruit is such a cheat if you are after weight loss and you like the taste. It has all the benefits of orange stuff you just mentioned + it is very satiating while being low on calories.
I love blueberries/black grapes and ginger....I also use the ground ginger in the small glass pots you get
Two words: carnivore diet 😁
Congratulations on your birthday, millions of us celebrate with you, thanks to you and your programs, many of us can celebrate more years of healthy life, thank you. Today Jun 28, 2022
I'm def going to start cycling in your ginger hack now daily. Getting over DOMS is stressful sometimes.
Thanks Jeff 💯😁🎉😎✌
I get all of these every single day. Didn’t know about ginger helping with muscle recovery that’s awesome. I brew it in water then add that to tea. Also fiber is huge
One favour to ask here Jeff. When you mention studies, can you please link them to your description?
That's like being born again, you have to learn again to eat correctly and that is learned over time and changing habits is the key, thanks Jeff.
I loved this video! Thank you for sharing!!
The power of food!… The right foods. Great video. Was hoping to see beets in the mix somewhere though.
Blueberry and ginger smoothie sounds like a good mix!
I make myself eat broccoli fairly regularly for the benefits. I don’t dislike it or like it, but having some arugula with olive oil and salt and pepper is a TREAT!
thank you jeff excellent information as always
ginger at the western grocery store is often old & dry. Try a local Asian food store to see if they stock higher quality ginger. If you can find "young ginger" give it a try, the skin is thinner and the flavor is more mild. It has less of the good anti-inflamatory compounds, but has a nice tender texture. More mature ginger has a stronger flavor and more good stuff but is more fibrous. For cooking, break off a section, peel it with a spoon, cut it in half, lay it flat side down, lay the thick side of the knife on top and give it a few whacks, starting slow so it doesn't shoot across the room.
When I'm sick I always make tea with lemons, ginger and honey and it works a charm
Great video Jeff!
WOOOOOW LOVE LOVE LOVE to hear Jeff Cavaliere talk about a healthy diet and sulforaphane!!! :) Thank you!!!
I would add also arugula and beets very rich in nitric oxide important vasodilator!!
Great video bro. You keep me inspired
Good to know I have all the 5 foods in my weekly diet. 🙏
Always great tips!
thanks Jeff, alot of good information here.
Can we get videos of the tests being completed for your various training programs. Thanks for all you do!
Frozen blueberries actually contain just as many or more vitamins as supposedly fresh berries, which are several days old by the time you get them and the vitamin content decreases every day. Frozen maintain their vitamin content because they are frozen immediately after picking. They can be used year-round and added to protein shakes.
Yeah, love the diet videos!
Excellent! Thank you for the excellent information. I'll hop on the ginger tea immediately and pick up some blueberries tomorrow (I do the rest already - albeit probably not enough :(. Cheers!
I've done a lot of research into foods and their benefits and everything in this video checks out. [X]
I really like the thought you put into this
Pickled ginger on eggs sounds interesting. Thanks for the healthy reminders.
6:51 smashing gingers has been one of my favorite pastimes
I have roasted broccoli and roasted sweet potatoes for dinner every single night have done for the last 14 months. It is my favorite part of the meal, but it’s just been pressure cooked chicken breast with roasted sweet potatoes and broccoli. A little bit of avocado oil with some seasonings and very lightly charred. I can’t get enough.
This video was very important, ty.