This rule is fairly simple. Half your plate should be vegetables. The more colorful, the better. One quarter of your plate should be lean meats/proteins and the final quarter should be your “carbs”. The less processed and the sweet the better for carbs. The goal is to stay as low on the glycemic index as possible, which limit the insulin response to the food. Things like sweet potatoes, rice, pasta all fit in this group.
Revisiting the other two rules: Eat real foods. Not too much. When these three rules are followed, not only will you be getting nutrient dense foods, but you will also be getting enough calories to sustain workouts and overall health, while losing extra weight. The goal here is to keep it simple and sustainable.
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run