I don’t follow a diet; I follow a pattern. It’s simple, repeatable, and gentle on joints and digestion. If a plan causes anxiety, it won’t last. Here’s the pattern that has served me for years.
The Plate
- Protein: eggs, yogurt, fish, beans, or lean meats, one palm-and-a-half per meal.
- Plants: two colorful vegetables daily, plus a fruit earlier in the day.
- Fats: olive oil, nuts, or avocado for satiety.
- Carbs: choose slow digesters, oats, brown rice, potatoes, portions that match activity.
Drinks
- Water on a rhythm (wake, pre-lunch, mid-afternoon, dinner).
- Coffee in the morning; herbal tea after dinner.
- Alcohol, if any, small and with food.
Mindset That Keeps It Simple
- “Better, not perfect.”
- Plan protein first; color follows.
- Eat slowly enough to notice 80% fullness.