If you live in an industrialized Western nation, this is probably what your local grocery store will look like:
Following a relatively small fruit and vegetable isle are endless rows of cheap packaged foods. The high prevalence of crisps and chocolate show one thing: The average person doesn’t care what goes into their stomach. If every person were to stop buying these foods, American healthcare institutions would be able to save at least 50 billion USD a year [1]. But what exactly makes these foods unhealthy? It mainly boils down to three things: High sugar content, missing nutrients, and unhealthy fats.
Regular consumption of highly processed junk food will not only lead to a variety of cardiovascular and metabolic diseases, but it will also make you unattractive. Aside from being overweight, studies have shown a link between the following:
- A high glycemic diet increases risk of Acne [2]
- Greater sugar intake is strongly correlated with tooth decay [3]
- Cutting out white flour and gluten products might decrease flare-ups in those with atopic dermatitis by around 50% [4]
- Nutritional deficiencies in zinc or iron might aggravate hair loss [5]
Every serious Looksmaxxer must improve their diet, as there are little to no disadvantages to doing so. Many people complain that „eating healthy is complicated“, but that’s not true at all. Most people should just follow these rules:
- Eat as little sugar and gluten as possible. Every gram less counts
- Eat at least 40g of fiber if you’re a man and 25g of fiber if you’re a woman. Don’t fall for the Keto trap, fiber is important for healthy bowel movement. Most of your prehistoric ancestors ate plenty of roots and berries
- Eat a diet rich in antioxidants, especially polyphenols
- Consume 2 grams of Omega-3 fatty acids per day. The brain is made up of 35% Omega-3’s
- Limit the use of seed oils, especially sunflower oil. Healthy oils contain a lot of polyunsaturated fatty acids (olive oil) or Omega-3 fatty acids (rapeseed oil)
- Avoid highly processed foods with long ingredient lists. Most of the food additives considered „safe“ have not been sufficiently tested in the long term
- Eat around 1.5g per kg of body weight in proteins a day. Consider unprocessed animal sources for better gut absorption
- Do not skip saturated fats: Dietary Cholesterol isn‘t inherently bad and linked to higher testosterone levels in men
No calory tracking is required as long as you’re not trying to change your weight. Follow these guidelines and you‘ll feel better than 95% of your peers, have better hair growth, skin, body weight, and incredibly high energy throughout the day. If you can’t abide by any of these rules, make sure to stop sugar intake and replace it with fibers from fruit and vegetables. This is the most effective way to increase your quality of life.
[1] https://www.nhlbi.nih.gov/news/2019/americans-poor-diet-drives-50-billion-year-health-care-costs
[2] https://pubmed.ncbi.nlm.nih.gov/35373155/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786558/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736303/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
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