How I Eat

steak-broccoli-onion-butterAfter having now written dozens of articles on nutrition, supplements, etc. I felt it was time to put up a post where I go through my own diet. While my diet has changed somewhat over the years, the general structure (macronutrient ratio, food choices, etc.) has stayed pretty much constant for 5-6 years. As I’ve highlighted repeatedly in my articles, humans can be lean and healthy on a wide range of diets and macronutrient intakes. Although there are some universal characteristics of good nutrition (e.g., whole foods, adequate protein intake), there definitely isn’t one generic diet that fits everyone. Anyways, I’m not going to discuss that in depth here. Check out the diet page and all my articles on nutrition if you want to dig into the science.

Stats

  • Age: 25
  • Weight: 220lbs-242lbs/100kg-110kg
  • Height: 6’6/198 cm

General stuff

  • I use the ancestral human diet as a template/starting point. This means that I primarily eat seafood, meats, eggs, vegetables, fruit, and nuts, but I also include some neolithic foods such as potatoes, fermented dairy, cacao, and alcoholic beverages. I rarely eat cereal grains or foods such as hamburgers, pizza, chocolate bars, etc., except when I’m going on trips or to a party/dinner.
  • Reindeer liver, eggs, salmon, cod, chicken, yogurt, fermented milk, and beef are some of the animal source foods I eat the most of.
  • Bell pepper, broccoli, onion, garlic, sauerkraut, cacao, coconut oil, and bananas are some of the plant-based foods I eat the most of.
  • I buy mostly organic, grass-fed, etc.
  • I use GHEE for cooking.
  • My protein intake stays around 25% year round, while energy percentages from fat and carbohydrate fluctuates a little. Generally, in periods where I’m very physically active, I meet the elevated energy need by increasing my intake of carbohydrate and protein.
  • Perhaps the greatest obstacle people face when they’re moving away from the typical grain-based western diet is finding good lunch alternatives. However, there are actually more options than you might think. Nuts, boiled eggs, fruits, salads, shredded coconut, and fermented dairy products are some easy and convenient foods you can bring to school or work. Or just bring leftovers from yesterday’s dinner.

Meal patterns and cooking

  • I rarely eat until about 9 a.m., and usually not before 10 or 11 a.m.
  • I usually eat 4-5 meals each day.
  • I generally eat about 2 hours prior to a workout. After training I wait until I’m hungry before eating.
  • I’m not really that into cooking. I’m definitely interested in eating healthy and good food. However, I like to get things done in the kitchen as fast as possible and try to get away with 30-40 min. of cooking each day. This means that I’m not using a lot of dressings, sauces, etc., I typically stick to what I know, and I often prepare several meals at once. I can appreciate those who love spending time in the kitchen and try out new dishes, but that’s just not me.

Typical meals

Snacks, desserts, alcohol, etc.

  • Fruits
    Mostly bananas and apples.
  • Nuts
  • Fermented dairy
    Mostly yogurt, cottage cheese, grass-fed butter, and fermented milk.
  • Chocolate
  • Alcohol
    Some periods I drink a lot, some periods not at all. On average, I would say once a week. Typically wine and spirits.

Supplements

  • Fish oil
    Occasionally
  • Potato starch (Resistant starch)
    A couple of tbls. each day
  • Fructooligosaccharides
    1-2 ts. each day

Energy intake and macronutrient ratio

  • Protein: ~25%
  • Fat: 50-60%
  • Carbohydrate: 15-25%
  • Total energy intake: 3000-3300 kcal

Comments

  1. Hello Eirik,

    I loved reading this article about what you eat. I think people are always curious about what a healthy successful athlete eats. It’s surprising how simple most of us eat. Also that most who are successful are as efficient as possible in the kitchen while still eating satisfying whole foods that are pleasing and help us feel and perform our best.

    I am curious to learn more about the supplement potato starch (resistant starch) and Fructooligosaccharides.

    Keep up the great work!

    Roberta

  2. Your a stud. Only 25 and your so knowledgeable. Think your diet is a good template. Thanks for sharing

  3. jeanbush says:

    My God, you are 6’6??? All that healthy eating, I guess. Haha! Your dishes look good. I love to cook using my crockpot, pressure cooker and Showtime Rotisserie. No time after work so I make lunches and dinners on the weekends for the week.

  4. Hi Eirik,
    When you fry your eggs and cook your meat, what type of oil are you using? Coconut?

    Great site and I agree with all the above posts, TONS OF USEFUL, Scientific-based information. I really appreciate your blog and site.

    Thanks,

    Randy

  5. Hi Eirik,

    only two questions

    How do you get to take 60% fat in diet?
    Do you eat protein at every meal?

    thanks

  6. Hi Eirik!
    I love your blog. Thank you for sharing your knowledge and passion with the rest of us- I am so thankful!
    Also, I am wondering… did you ever have a “sweet tooth” that you had to overcome? I find this to be the most difficult part of changing my eating habits, I crave sugar. Have you found this to dissipate over time or were you genetically blessed in not having a hankering for it?

    • Hi Rachel! I did actually have a sweet tooth. However, it’s pretty much completely gone now – unless I start eating something very sweet, then I feel the desire to eat more. I have an article on this very topic planned, and I hope to get it done as soon as posisble. A “sweet tooth” is primarily caused by the effects sugar has on your braln and your gut microbiota. Check out my article on food reward, where I’ve included an excellent video on this very topic.

Trackbacks

  1. […] the last 4-5 years my diet has stayed pretty much the same. As I’ve laid out on the site before, I follow a paleo template, meaning that I’ve ditched all the grains and no longer fear fat. […]

  2. […] important good nutrition is for gaining muscle! Actually, after having trained for so many years, my dietary habits are so ingrained that I sometimes forget that diet is often the most difficult thing for people to […]

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