https://www.youtube.com/embed/SvW-JjqtNAc
in this video guys we're gonna talk about the
best diet that works for people with adhd like us and i'm also gonna include a full day of meal
plan for you guys and different options so you could choose from if you're ready make sure you
give this video a thumbs up and let's get started if you're new here my channel is all about
health nutrition and weight loss so please make sure you subscribe and hit the bell icon
to never miss a video from me i just finished a course in nutrition at Stanford university and
i've also lost over 40 pounds despite my aviation i'm here to share with you all of my knowledge
but please make sure you take my advice with a grain of salt and consult with your doctor
before changing any of your diet and routines if you've seen this video or this one i've talked
about why people with adhd like us are more prone to become overweight and obese so i wanted to
talk about it briefly and tell you why people who have adhd are more prone to being overweight
or obese the reason for that is that our brain is lacking dopamine and they want to get it
from carbs and sugar so what happens if you consume a lot and we like binging a lot we end up
being overweight or obese so in the videos that i mentioned down below i really talk about how to
overcome these struggles and how to make sure you get your dopamine from different sources and how
to fight your cravings but in this video i want to actually give you a template of what you can
follow in terms of a daily diet so you can follow this plan but in terms of specific measurement
if you are trying to lose weight you have to make sure you count your calories and measure it so you
know how much you're consuming and you're in the caloric deficit if you're not sure how that works
you can always book a free consultation with me i will leave a link in the description below but
for now let's talk about some breakfast options so in the mornings the one thing that gets
me out of bed is thinking about getting my dopamine from consuming carbohydrates but what we
can do is to make sure that it's not too much and it's also from a healthier source so what can
we do and what are the options so for me i like eggs toast avocado or there's another option of
having oats and peanut butter and a little bit of berries so these are the two options that are
healthy and you could actually apply that for your breakfast if you're going to have a snack after
breakfast it depends on what stage you're in if you're a type of person who's eating a lot of
sugary things you're having candy bars and sodas i would really recommend switching to another
different snack that has less sugar like flavored yogurt or zero calorie dessert you can check out
some of the examples in this video that i will leave in up here and in the description below so
i always really recommend following a whole food diet and making your snacks at home but there are
snacks that you could make at home that could be really calorie dense for example if you're gonna
have a big handful of nuts or you're gonna have a peanut butter jelly sandwich or you're gonna
have a hummus sandwich these are all great healthy options however if you're trying to lose weight
these are going to stop you from reaching your goals so what i would really recommend in terms of
healthy snacks is maybe a bowl of vegetables with butter that you could have and it's very healthy
it's very good fat for you and it's also giving you a lot of fiber and vitamins and minerals you
could also consider having a piece of whole wheat bread avocados tomatoes and a sprinkle of hemp
seeds and different kind of seeds like flax seeds that are really high on omega-3 it also keeps you
really feel energized and refreshed throughout the day if you're home and you have 10 minutes to
spare you could actually mix these ingredients that i've listed here in this video here are
the ingredients that you're going to want to have to make your healthy chocolate cake first
you're going to add a little bit of milk or water 2 eggs a whole banana 2 heaping tablespoon of
chocolate powder chocolate stevia and you're going to mix them all together in your mixer there
you have it then you're gonna pour it in your pan and then put it in the airfryer or an
oven at 350 degrees for 15 to 20 minutes and you'll have yourself a really delicious piece
of small cake that you can have enjoy with tea so for lunch if you're an active person
you're working or you're physically active it's okay to have a little bit of carbs
it's better to have it during lunch than to leaving it for last minute and snacking
at nighttime so for your protein sources i would really recommend having healthy sources such as
chicken fish such as salmon sardines herrings and different types that you like if as long
as they're fatty and they are high in omega-3s they're going to be good for you or you can
have grass-fed beef whatever kind that you like and mix it with a little bit of ingredients
whatever you you know you like to cook it with and have it with a half a cup of rice
and that should be brown rice only so it doesn't really spark your insulin all of a
sudden and make sure you add a lot of vegetable more than half of your plates should include
broccolis carrots and different vegetables that you like to add and that would be amazing
with a little bit of olive oil on top of it there's a trick you can use to lose weight
instantly without even changing your calorie if your body is used to having big portions of
food cut it in half have half of it for lunch and half the other half in two or three hours right
after your lunch you're not gonna feel as full and you know satisfied but just tell yourself that
you're gonna eat again in two to three hours and just keep going and you're gonna get used to that
and you're gonna see and notice results instantly if you actually followed this plan and
you measured your protein by this time you should actually be done with
your 80 grams to 100 grams of protein which is enough for an adult so your dinner
could be a vegan meal it could be a handful of spring mix or kale and different kind of veggies
that you like you can add 20 to 30 grams of nuts whatever kind of nuts that you like it could be
peanuts it could be walnuts almonds they're always better to be soaked overnight in water if you want
to get the most nutrition out of it you could also add a quarter of an apple or a little bit of a
tangerine like a small tangerine to your salad to make it more fun but what you need to pay
attention to is the dressing please don't buy salad dressing from outside because all of
them including the ones that are marked healthy and they sell it at whole foods include canola
oil and different types of seeds oils that are hydrogenated and they're bad for your health so
all you have to do is to make your own dressing is to mix a little bit of yogurt with salt pepper
and a squeeze of lemon juice different herbs if you'd like and mix it all together with a little
bit of olive oil and you got yourself a really delicious and healthy salad dressing i really hope
this video was helpful and it give you a good idea of the type of meal plan that you could use to
follow if you did enjoy this video please make sure you give it a thumbs up subscribe to
my channel so i know these videos are being watched and people are liking it so i can make
more for you guys thank you so much for watching thank you for being a part of my YouTube
journey see you in the next video bye-bye
