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Table of contents
Overview
Macros + Calories
Protein
Carbohydrates
Fats
Supplements
Healthy meal recipes
Foods to avoid
Overview
Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.
The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:
adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;
balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;
moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;
diversity: inclusion of a wide variety of nutritious foods within and across food groups.
Macros + Calories
Calculate your macros and calories ratio according to your goals:
https://www.calculator.net/macro-calculator.html
https://www.calculator.net/calorie-calculator.html
You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.
Protein
You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.
Best sources for protein
The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.
Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive
) amounts of Vitamin A, B12, iron, copper, and choline.
The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.
Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein.
Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.
Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.
Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.
Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.
Dairy products are great as they provide calcium and nutrients along with protein. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.
Carbohydrates
The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.
Healthy carb sources
The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
Unhealthy carb sources
Fats
The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease
Healthy fat sources
Supplements
Optional but help a lot
Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.
Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.
Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.
Ashwagandha: 300-600mg daily. 23-30% reduction in cortisol levels and 10-22% increase in test for men.
Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.
Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.
Healthy meal recipes
Just some links i found if you need actual meal ideas
https://www.bbc.co.uk/food/collections/power_up_on_protein
https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224
Foods to avoid
It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.
Overview
Macros + Calories
Protein
Carbohydrates
Fats
Supplements
Healthy meal recipes
Foods to avoid
Overview
Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.
The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:
adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;
balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;
moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;
diversity: inclusion of a wide variety of nutritious foods within and across food groups.
Macros + Calories
Calculate your macros and calories ratio according to your goals:
https://www.calculator.net/macro-calculator.html
https://www.calculator.net/calorie-calculator.html
You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.
Protein
You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.
Best sources for protein
The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.
Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive
) amounts of Vitamin A, B12, iron, copper, and choline.The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.
Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein.
Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.
Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.
Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.
Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.
Dairy products are great as they provide calcium and nutrients along with protein. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.
Carbohydrates
The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.
Healthy carb sources
The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
- Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber
- Whole grain oats and bread are high in both carbs and fiber
- Vegetables e.g. sweet potatoes contain 20g carbs per 100g, and are high in vitamin A, vitamin C, potassium and antioxidants
- Fruits e.g. bananas, oranges, grapefruit and blueberries are rich in vitamins, minerals and antioxidants.
- Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein
- Buckwheat
Unhealthy carb sources
- White bread
- White rice
- Sugary drinks, sodas and fruit juices
- Pasta
- Fries and chips
- Flavored yogurts
- Sugary cereals
Fats
The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease
Healthy fat sources
- Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles
- Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.
- Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients.
- Nuts are high in fat, fiber and protein. They contain lots of vitamin E and magnesium (that most people dont get enough of). Healthy nuts include almonds, walnuts and macadamia nuts.
- Chia seeds contain 11g fat per 28g. They’re also high in carbs and fiber and filled with omega-3.
- Plant oils arent ideal exactly but they’re better than the other oil alternatives as they’re made up of mostly healthy fats.
Supplements
Optional but help a lot
Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.
Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.
Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.
Ashwagandha: 300-600mg daily. 23-30% reduction in cortisol levels and 10-22% increase in test for men.
Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.
Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.
Healthy meal recipes
Just some links i found if you need actual meal ideas
https://www.bbc.co.uk/food/collections/power_up_on_protein
https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224
Foods to avoid
It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.
- Sugar. Basically anything sweet besides fruits
- Soft drinks and energy drinks
- White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, pancakes etc
- Processed and high-fat meats. bacon, ham, pepperoni, hot dogs etc
- Salt. recommended amount is 1,500 mg per day. 1 ½ teaspoons (8,500 mg) salt is about 3,400 mg of sodium.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/
https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
https://www.who.int/health-topics/nutrition#tab=tab_1
https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet
https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources
https://nutritionsource.hsph.harvard.edu/carbohydrates/
https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6
https://nutritionsource.hsph.harvard.edu/carbohydrates/
https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary
https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet
https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z
https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
https://www.who.int/health-topics/nutrition#tab=tab_1
https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet
https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources
https://nutritionsource.hsph.harvard.edu/carbohydrates/
https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6
https://nutritionsource.hsph.harvard.edu/carbohydrates/
https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary
https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet
https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z
