Analyzing Diets: Tom Cruise’s Diet for Movie Prep – the Good and the Bad

After we analyzed Christian Bale’s diet in my last article, it is only logical to continue down the line of modern day male icons, so our next victim will be Tom Cruise. Tom Cruise is known for playing macho, superman-like characters in movie, like Ethan Hunt in “Mission Impossible”. In order to prepare for these roles, he has followed a very strict diet to help him lose weight and gain muscle. So, with that being said, let’s analyze the Tom Cruise diet.

What is Tom Cruise’s Diet?

According to reports, Tom Cruise’s Diet in 2020 for movie prep is made of 3 meals he ate throughout the day: Breakfast, Lunch, and Dinner. His meal plan is extremely low calorie, eating only around 1200 calories per day.

Breakfast

Eggs
Oatmeal
Vitamins

Lunch

Chicken
Rice
Vegetables

Dinner

Salmon
Green Salad

Diet Evaluation: The Good

First and foremost – although we don’t have the exact measurements of the foods he eats, it is nice to see him eating high quality protein with every meal. Eggs are a great way to start your morning, filled with healthy fats that will keep you full throughout the day.

Salmon for dinner is also an amazing choice, since many people are ignorant about the importance of having a correct Omega 3/Omega 6 ratio. Both of these are important, but because the usual western diet is so much more rich in Omega 6, people don’t have an adequate amount of Omega 3. Salmon, which is a great source of Omega 3, fixes that problem.

His diet is very low calorie which is great for people who are trying to lose weight quickly, and are ready to start a rough diet. However I would also include natural weight loss supplements such as Teaburn to increase the effectiveness of the weight

Diet Evaluation: The Bad

Many people might thing that going on such a low calorie diet is a problem – it is not. However including low volume high calories carbs such as oatmeal and rice on such a very low calorie diet it is.

See, because you are having so little food, it is a way better option to exclude rice and oatmeal, and instead get more volume per calorie by eating vegetables such as green beans, cauliflower, and broccoli.

This will also allow you to eat more protein, as on such a low calorie diet it is important to eat as much protein as you can to keep your muscle mass and feel satiated.

Also, by eliminating the high calorie carbs I would also change the type of protein I am consuming, swapping chicken for a much more nutritious ground beef or other red meat.

Analyzing Diets: Christian Bale’s “The Machinist” 200 Calories Diet

Christian Bale in “American Psycho” on the left, in “The Machinist” on the right

Christian Bale is considered by the youth of our times as a rockstar for his role in the film “American Psycho”, where he played Patrick Bateman. In this role he was jacked, lean and toned. However not many people know 4 years after starring in American Psycho, Bale lost 62 pounds (~28 kilos) for his role in “The Machinist”, where he played the role of Trevor Reznik, a starved machinist. So, how did Christian Bale do his “The Machinist” Diet, and is this even safe?

Christian Bale’s ” The Machinist ” Diet

For 5 months, in preparation for his role, Bale consumed every day only the following foods:

  • 1 apple
  • 1 can of tuna in water
  • Black Coffee

Yep, that’s it. So let’s dive in to the macronutrients of his diet.

The Macros

Daily Calories: 237
Protein: 32.55 grams
Carbs: 25.13 grams
Fat: 7 grams

This is an absolutely abysmal diet in terms of macros. Not only you are barely getting half of the minimally recommended daily norm of 60 grams of protein, but also you are only getting 1.9 grams of fat per day!

Fat is a crucial element of our endocrine (hormonal) system, it is basically what our body uses to create hormones which affect our organism. Christian Bale was only consuming 4% of the daily requirement for fat!

If you eat this way for a prolonged period of time, you will suffer not only from weakness but also from serotonin deficiency and other hormonal deficiencies that originate from a low consumption of fat. That being said, it is also worth mentioning that 237 calories is 1/5 of the minimal requirement for calories on the most rigorous “cut” phase.

With that being said, let’s check out the micronutrients on this diet

The Micronutrients

This diet lacks in almost all of the micronutrients, and I would even go as far as saying that it is easier to list what nutrients this diet isn’t deficient in than the nutrients that this diet is deficient in.

This diet lacks almost entirely in Calcium, as the primary source of calcium comes from dairy, Iron, Zinc and Manganese. It is also worth mentioning that this diet lacks in the vitamins A, E, D and K, but this is irrelevant because even if they would be present in the diet in adequate quantities the body wouldn’t be able to absorb them since the absorption process for these vitamins requires fat.

Conclusion and Final Grade

No matter who you are, no matter your goals, unless your name is Christian Bale and you are preparing to torture yourself for another role – do not do this diet.

As a person who practice very sharp calorie deficits and even occasional fasting I am telling you that doing a diet of this kind might have irreversible effects on your health.

If you want to lose weight fast and safely, give yourself more time and pick a sharp (-1000-1500) caloric deficit, but don’t torture yourself eating 200 calories per day.

If you are interested in weight loss, check out my latest article on quinoa and its effects on losing weight!

Final Score for Christian Bale’s the Machinist Diet – 0/10

Is Quinoa Really Fattening?

Every couple of months, out of nowhere, a new craze takes over the nutrition sphere and another food is deemed to be “fattening” until a few months later this craze is debunked and the world returns to normal. The newest victim of the nutrition world’s witch-hunting is quinoa. So, I will become the witness, the prosecutor and the judge in this tribunal to answer the question: Is quinoa fattening?

But before answering this question, we need to define what is the in first figure out what is “fattening” and “weight gain”.

The Basics of Weight

Weight gain is actually a very simple process to understand. The fat your body stores is its energy reserve, which you’ve accumulated when you have eaten more than you have burned throughout the day. So in order to deplete your fat stores, you should do exactly the opposite – burn more than you consume. 

There are many ways to burn more calories than you consume, such as using natural weight loss supplements like Tea Burn and exercising, but in terms of food you can lower your caloric consumption by eating foods that contain less calories. 

So, now that we understood how weight loss works, let’s go back to quinoa!

Quinoa’s nutrition:

Calories per 100 gram dry: 368
Protein: 14.1 grams
Fat: 6.1 grams
Carbs: 64.2

Surprisingly enough, Quinoa is higher protein that most other grains, which makes it more filling than many other side dishes like pasta. Also, it takes your body more energy to digest quinoa, since protein is a hard micro element for our body to digest. Basically what it comes down to, in that your burn more calories digesting quinoa than you do digesting a processed food such as pasta.

Quinoa also ranks relatively low in the Glycemic Index, which means it is not a food that will spike your blood sugar and make you hungry soon after consuming it.

However this is theory. In practice, because everyone is different you will have to eat the food yourself to find out whether it is filling or not for you.

Quinoa’s micronutrients

Another question worth answering when discussing whether a certain food is good or bad in terms of being “fattening”, is what vitamins and minerals does it include, and whether they have a positive or a negative effect on weight loss.

Although quinoa doesn’t have any micro elements that were shown to directly positively influence fat burn, it has a lot of other micro elements that are known to have a generally good effect on the body. For example, phosphorus (necessary for bone health), zinc (a very important part of hormone production), and many types of different antioxidants that have various positive effects on the human body.

Conclusion

Unfortunately, it is hard to give a “one size fits all” conclusion for everyone because every body is different and has different preferences. Generally speaking quinoa is not fattening, however because it is a relatively calorie dense food you should be careful about how much of it you consume because it is easy to overeat.

If you want to check out other articles about whether a food is good for weight loss, check out my latest article on whether watermelon is good for weight loss!

Watermelon – Is it Good for Weight Loss?

Watermelon is truly one of most underrated fruits. It is bright, it has a great taste and it is refreshing – but somehow still it doesn’t have all the “PR” other more popular fruits have. However for us in the nutrition world, being tasty isn’t enough to be considered “good for weight loss”, or else the only food we would be eating is Ben&Jerry’s ice cream. So, is watermelon good for weight loss?

However before answering that question, we should first understand how weight loss works.

The Basics of Weight Loss.

Weight loss is actually a very simple process to understand. The fat your body stores is its energy reserve, which you’ve accumulated when you have eaten more than burned throughout the day. So in order to deplete your fat stores, you should do exactly the opposite – burn more than you consume. 

There are many ways to burn more calories than you consume, such as using natural weight loss supplements like Tea Burn and exercising, but in terms of food you can lower your caloric consumption by eating foods that contain less calories. 

So, now that we understood how weight loss works, let’s go back to watermelons!

Watermelon’s Nutrition:

First, lets look at the macros of Watermelon:

Calories (per 100 gram): 30
Protein: 0.6 grams
Carbs: 7.6 grams
Fat: 0.2 grams

Protein powder is mostly composed of water (91%), which affects it very positively in terms of making it a very low calorie density food. Even when compared to other fruits like apples, which aren’t calorie dense, watermelon beats them by a big margin. You can literally eat 2 pounds of watermelon, which is enough to fill almost anyone, for only 300 calories!

The downside is that watermelon isn’t rich in protein, which is a nutrient we should especially be particular about consuming on a weight loss diet, to prevent our body from “eating away” at our muscles. However this is insignificant, as you can easily compensate for that by consuming enough protein in your other meals.

Watermelon for Weight Loss: Micronutrients

Watermelon is a great source of Vitamin C, 100 grams of the fruit containing 13% of your daily required value for the Vitamin. Vitamin C is one of the key elements in supporting your immune system.

Surprisingly, Watermelon contains a significant amount of Citrulline, a compound that was shown to lower blood pressure by expanding your arteries, and have a beneficial effect on your kidneys, reproductive system and heart.

Watermelon juice had another unexpected effect on the human body – it was shown to reduce insulin resistance (source) , a leading cause of diabetes.

So, is Watermelon good for Weight Loss?

Watermelon is an amazing food for weight loss. Personally, I consume it when I have sweet cravings instead of consuming actual sweets that are loaded with calories. For a caloric “price” of a candy bar you can eat a whole 2 pounds of watermelon!

So, enjoy your watermelons!

If you enjoy learning about weight loss, check out my article on 3 ways to enjoy pizza on a weight loss diet!

3 Ways to Enjoy Pizza on a Weight Loss Diet

Italy’s greatest gift to the world isn’t Renaissance, Leonardo Da Vinci or the Roman Empire – it’s pizza. However, despite pizza being Italy’s greatest gift to humanity, it can be totally destructive for a weight loss diet. So, can pizza be enjoyed on a weight loss diet? Yes, if you are being mindful about consuming it, and here are 3 ways of doing that.

Include Moderate Amounts

This is one is the trickiest one to do, because it only allows you to eat very limited amounts of pizza, but it allows you to enjoy the real deal, and not some low-cal substitutions. In order to embrace this approach, you need to count your calories, which will allow you to slide some pizza into your caloric “budget”.

This can be tricky, since a slice of plain cheese pizza can be around 300 calories (depending on the kind of pizza you buy) but if you know how many calories you have left in your caloric budget, this can definitely be done.

My advice is for you to only consume it in the evening after you’ve had most of your meals for the day and you have “saved” some for pizza. This will allow you to be in control of calories you consume and to not go overboard.

If you want to increase your caloric expenditure (the amount of calories you burn daily) to eat more pizza, you can take weight loss supplements, but make sure they are scientifically proven to be effective and natural supplements, so they don’t hurt your health and are actually effective. My personal recommendation is Tea Burn supplement, as it is both scientifically proven and natural. Link to Tea Burn

Low-Cal Pizza on a Weight Loss Diet

Okay, some people are going to be disappointed with this one, because it is not quite the real deal. I just cannot simply sit and say “it’s just like the real pizza!”, because it is isn’t, it’s a low cal alternative and you will not get the same effect as you would from a real pizza.

That being said, low calorie pizza alternatives, which there are many, allow you to enjoy pizza on a weight loss diet in way larger quantities than you would by eating regular pizza. And most importantly, low calorie pizza tastes great!

Low-cal pizza’s main concern is replacing the doughy crust as it has many calories, so some alternatives can be cauliflower crust, zucchini crust and some people even swear by chicken crust pizza! (a pizza with a “crust” made of meat does kinda sound weird)

This approach allows you to eat a whole pizza for only 500 calories, which can be easily included into most diets and become a regular weekday meal without “saving” any calories!

Cheat Day

For some reason, the whole topic of “cheat days” is controversial in the nutrition scene, however honestly, I don’t see any problem with it if you do it in a controlled manner. Don’t go “off the rails” and try to stuff your pie hole with everything that enters your line of sight. Know what you are going to eat before hand and just don’t go too overboard.

If you can “save up” on calories before hand – great, if you can’t, it’s also not a problem. A whole pizza is only around 2500 calories, so even if you eat it all alone you can still burn these calories back.

If you want to increase the speed of burning them back, you can do a “cleansing day” after it, but eating fewer calories than usual as you are probably going to be still full from the previous day

If you want to read my other articles, check out my latest article on 4 steps to do if you are not losing weight in a calorie deficit

In a Calorie Deficit but Not Losing Weight? 4 Steps You Should Take

If you are going through, or even went through a weight loss journey, chances are that you know very well the stressful walk to the scale to see if the numbers have changed in your favor. However life is unfair, and sometimes the numbers stay the same or even go up, although we think we did all the right things. So, if you are in calorie deficit but not losing weight, here are 3 things you should do.

Wait, my friend – Patience is king

Whenever they stop losing weight at a calorie deficit, some people rush to conclusions and think “calorie deficits don’t work”. This is scientifically impossible, let me explain why.

Whenever you are in a calorie deficit, in order to function your body’s only solution is to start using up the energy reserves it has built up over the time – your fat. This is why, in terms of weight loss, the only way to do that without surgical intervention is through a caloric deficit.

However although scales are your best friend on a weight loss diet (and enemy), they don’t show the composition of your weight. For example, if you think that on a certain day you haven’t lost any weight, this might be true and false at the same time. You might have lost fat, but because of your sleep schedule or an increased consumption of sodium your body held on to more water, increasing your bodyweight. The scale doesn’t reflect what kind of weight you hold, making you believe you haven’t lost any fat. Water weight, on the other hand, will come off a day or even a couple hours later, unrelated to your calorie deficit.

This is why I recommend you wait 1-2 weeks before jumping to conclusions about your caloric deficit. But what if you waited 2 weeks, and the weight is still there, unchanged?

In a calorie deficit but not losing weight? Count again.

Sometimes you might think that you are in a caloric deficit, but you aren’t. If this is the case, it is time to go through your diet again and check the calories you are consuming. Here are some tips for doing that:

  1. Buy a food scale: Your eyes might be fooling you. Many measurements used in nutrition, like “handful”, “cup” or “spoonful” are really dependent on extraneous factors like the size of your hand or the way you measure, and in some instances, the difference between the indicated caloric value and the real caloric value might be in the hundreds of calories.
  2. Carefully read the nutrition labels: We all know how much food companies lie about how much food is a serving, right? Once I was eating a cookie thinking it was only 150 calories until I saw that it was 150 calories per serving, and a serving was 1/4 of a cookie. Truly a sad day in my life.
  3. Count everything that goes into your mouth, except water. Many people tend to not count some foods they consume, thinking that they are so minor they don’t count. This might be the reason for your problems. A simple salad dressing that so many people tend to ignore might be 100+ calories if it has oil in it, but it can ruin your weight loss progress.

Cardio – are you really burning those calories?

Using cardio to burn calories can be a very tricky process. Although you might have read on google that “skipping rope burns 1000 calories per hour”, this might not be the case for you, as your calorie expenditure really depends on the way you perform the activity.

For example, if you make pauses when you are out of breath, or are skipping at a low intensity – the blanket statement of “1000 calories per hour” might not apply to you. And I am not only talking about skipping rope – I am talking about any cardio activity in general. So much of the calorie expenditure depends on extraneous factors like your body’s characteristics and the way you perform the activity.

Bonus – Weight Loss Supplements

If you are stuck in a weight loss plateau, there are other, more unconventional ways of breaking through it – like using weight loss supplements.

Now, when picking a weight loss supplement, there are things you should look out for as there are many chemical supplements that can potentially severely damage your health, and this is why I recommend natural weight loss supplements, such as Tea Burn, as it is based on scientifically proven but natural substances like green tea extract that increase the rate of your weight loss.

If you are interested in weight loss, check out my recent article on the correct method of losing 1 kg per week!

Calorie Deficit to Lose 1 kg per Week – And Tips On Doing That

We all want to, as Patrick Bateman eloquently put it, “be thinner, look better”, but most importantly, get results quickly. As we all should be by now aware of, losing weight is a result of caloric deficit, and although it is tempting to eat the least amount possible, however that can severely damage your health. For most people, the biggest amount of fat they can lose in a week, without hurting yourself, is 1 kg. So what is the right calorie deficit to lose 1 kg per week

Calorie Deficit to Lose 1 Kg per week – How Many Calories Per Day?

7700/7 = 1100 calorie deficit per day.

Let me explain. A kilogram of fat is 7700 calories, so in order to lose 1 kg per week you have to be in a caloric deficit of 1100 calories per day. So, how much calories can you eat if you want to lose 1 kg per week?

For an average male, his maintenance calories (amount of calories required to consume to stay the same weight, without gaining or losing) is 2400 per day. Which means that your daily caloric “budget”, the amount of calories you can eat per day if you want to lose 1 kg of weight per week is 1300 (2400-1100=1300)

For an average female, her maintenance calories are around 2000 calories. So if we apply the same principle, in order to lose 1 kg of weight per week you should eat around 900 calories per day (2000-1100=900)

Now because these numbers are for an average male or female, I recommend that you use a calorie calculator to find out what are your maintenance calories and then subtract 1100 to find out what is your allowed caloric budget to lose 1 kg per week.

The Right Way to Go About Losing 1 kg per week

Because losing 1 kg of fat requires a big caloric deficit, you have to be strategic about the way you plan your meals and your caloric budget, so this is my advice.

Eat less meals. Instead of sticking to the classic “3 meals per day”, I advice to eat 2 meals per day instead, and dividing your caloric budget evenly between them. That way, it allows you to eat bigger meals that will fill you up more than a small meal.

Natural Weight Loss Supplements. In order to get results faster, you should consider using natural weight loss supplements that won’t hurt your health and will speed up the process and to end the diet sooner – like TeaBurn

Cardio. I hate myself for saying that, because giving generic fitness advice is my pet peeve. BUT, working out will allow you to eat a couple hundred calories more per day, which on a sharp caloric deficit like the one we are talking about can be really a deal breaker.

If you are interested in weight loss, check out my latest article on olive oil for weight loss!

Olive Oil for Weight Loss – Good or Bad?

In our day and age, it is a well known and commonly accepted fact that Olive Oil is healthy. Almost every fitness influencer advertises Olive Oil as being the healthiest of oil, and rightly so. However the problem starts when people start equating something being healthy to it being good for weight loss. Is this the case for olive oil?

Before discussing whether olive oil itself is “good for weight loss” we should firstly understand how weight loss works.

The Mechanics of Weight Loss

Weight loss is actually a very simple process to understand. The fat your body stores is its energy reserve, which you’ve accumulated when you have eaten more than burned throughout the day. So in order to deplete your fat stores, you should do exactly the opposite – burn more than you consume.

There are many ways to burn more calories than you consume, such as using natural weight loss supplements like Tea Burn and exercising, but in terms of food you can lower your caloric consumption by eating foods that contain less calories.

Once you understand that principle, it becomes fairly easy to understand if a food is good or bad for weight loss, and how much of it of consume. So let’s take a look at Olive Oil.

Olive Oil for Weight Loss – the Macros

Nutrition per 100 grams:

  • Calories: 884
  • Fat: 100 grams
  • Carbs: 0 grams
  • Protein: 0 grams

If you were shocked when you saw the amount of calories it contains, don’t be, because olive oil is different from most foods because it is an oil, and you do not consume copious amounts of it as you do other foods.

But although calories are an important part of weight loss and it is important to acknowledge that, they are not the only thing that decides whether a food is good for weight loss or not. With that being said – let’s take a look at the micronutrients contained in Olive Oil and the general positive effect.

Olive Oil for Weight Loss – Micronutrients and Weight Loss

Olive oil is not like many other industrialized seed oils like canola, it is made simply by squeezing out oil out of olives, without any chemical bleaching or deodorizing that always occur in the process of extracting other seed oils or vegetable oils. This is one of the reasons Olive Oil has a number of health benefits

A tablespoon of olive oil contains 14% of your daily value for Vitamin E, which in turn is responsible for supporting your immune system.

There are many different studies that show that olive oil has a positive effect on heart health, and it has also been demonstrated that people who live in Southern European countries, known for their high consumption of olive oil have fewer heart attacks that other countries

Substances contained in olive oil, oleocanthal and oleuropein, were also shown to protect against the negative effects of LDL (bad cholesterol), by preventing it from oxidizing and inflaming your body

Because weight loss requires dieting and limiting the amount of food you consume, it is more important that you consume healthy food, so that your body can continue to function correctly without getting sick, which will damage your weight loss progress.

How to use Olive Oil for Weight loss?

On one hand, we saw that oil was extremely healthy and one of the best oils commercially available to any person, but on the other hand it is a high calorie food. What is the answer to that dilemma? Use it mindfully.

As a person who is currently losing weight, I use olive oil every day for cooking, and occasionally make salad dressing with it. They key is to not over use it, because even too much of a good thing can become a bad thing.

If you count calories, I would weight olive oil and make sure that the amount you used fits within your daily caloric budget, and if you practice intuitive eating, I would keep it in the back of my head that it is a high calorie food and use it mindfully.

If you are interested in weight loss, check out my latest article on “5 High Volume Low Calorie Foods”

L Carnitine for Weight Loss: Myths and Facts

Whenever you research weight loss supplement, there is one that almost always shows up – L Carnitine. It has been mentioned so many times, I’ve subconsciously accepted it as a given that it is a proven weight loss supplement, until I decided myself to check out if it works. So, how good is L Carnitine for weight loss?

If you want to find out about 3 foods that are scientifically proven to help with weight loss, check out my article!

What is L-Carnitine?

L-Carnitine is a compound produced in the human body (brain, liver and kidneys) and also found in meat. It is responsible for transporting fatty acids to mitochondria, which burn it for energy. Vegans, as people who don’t consume animal products, were shown to be deficient in L Carnitine and need to supplement it artificially.

It is known to have many positive effects on the human body, especially on the brain. Some studies have shown that a form of L Carnitine, Acetyl L Carnitine, can prevent mental decline while improving learning capabilities (source) and reverse Azheimers (source)

L-Carnitine was also shown to lower levels of the stress hormone, cortisol, as it blocks the binding of cortisol molecules to their receptors.

This is all great, but is L Carnitine actually good for weight loss?

L-Carnitine for Weight Loss

Theoretically, using L Carnitine for weight loss makes sense, as it maximizes the effectivity of your mitochondria in burning fat for energy, however, the studies aren’t so positive.

Some studies, like this one that was done on 38 women, showed that there is no correlation between L Carnitine and weight loss, and that the group of subjects that used it didn’t lose more weight than the group who didn’t.

However another meta-analysis that analyzed 9 studies done on adult men showed that on average, the group that took L Carnitine lost 2.9 pounds more weight over the course of the supplementation.

So, what can we do with that information? The effect of L Carnitine on weight loss is yet to be determined, so you can try it yourself and see if it works for you. However, if you want to use a scientifically proven natural weight loss supplement, try using Tea Burn – check it out in the link

Recipe Review: Sammi Haber Brondo’s Butternut Squash Mac&Cheese


You know what I like? Honest People with Real feelings and creative recipes. This is why when I saw Sammy’s description of this Butternut Squash Mac&Cheese recipe critiquing the habit of many people in the “nutrition” sphere taking a classic dish, swapping out all the ingredients that make it tasty for kale and lettuce, and still daring to call it the same name (looking at you “Lettuce Keto Cheeseburger” people), I was immediately on board.

Not that there is anything wrong with it per se, but there is a place and a time to enjoy “the real deal” , and not the “healthy alternative”. For Butternut Squash Mac & Cheese, the place and the time is Fall Season, so let’s see if this meal is healthy, and if we can enjoy it without damaging your diet.

If you want to find out about 5 High Volume Low Calorie Foods, check out my article!

Nutrition (per serving)

  • Calories: 668
  • Protein: 24 grams
  • Fat: 38 grams
  • Carbs: 60 grams

Look, this meal is not a low-calorie lettuce salad, but this is the whole point! Instead of staring terrified at the calories, let’s look at the bright sides of this recipe. It is full of healthy fats from cheese and olive oil, which will make you feel full for longer. Also, this meal has 24 grams of protein, which is pretty good for a “cheat” meal. Now, let’s take a look at some of the micronutrients in the meal.

Surprise surprise – this meal is full of micronutrients – because it is made from real ingredients, not processed junk. One serving of butternut squash contains:

  • 126% of the DV (Daily Value) for Vitamin C – Crucial element in your immune system, also an important part of your body’s collagen production, which makes your skin smooth
  • 88% of the DV for Vitamin A – Important for your vision and helps against acne.
  • 74% of Phosphorous’ DV – Crucial element of producing DNA and RNA, repairing tissue.
  • And all of the protein amino acids.

How to include this in your diet?

Sometimes, you need a break from low-cal meals, and indulge in real, good food – like this Mac&Cheese. But this doesn’t mean your diet should fly out of the window! In order to both enjoy a good meal and not “fly” off your diet, try my method – calorie saving.

If you know that any family or social event is coming up, where you will have to consume this beautiful Butternut Squash masterpiece (or any other high calorie meal!) try eating less calories before the event, to save some calories for the hearty meal. So if you are on a daily calorie budget of 1500, and you eat a big serving of this Mac & Cheese with a salad and some wine, which come out to 1000 calories, you are still left with 500 more calories left for the day.

Conclusion

This recipe, although not “low-cal” or “diet”, is definitely includable in any diet. My only question is to the author of the recipe herself – Sammy Haber. If you already accepted this is going to be an “unapologetic” Mac&Cheese, why did you use Olive oil instead of butter, which is more fitting for a Mac&Cheese?

Also, go check out Sammy and her website, because not only is she a wholesome individual with a great approach to food, but also a professional in her sphere and a registered dietitian.