Here's where a lot of people get it wrong. Most of you know that carbohydrates are "suppose" to be the bad guy today.

Fact is, that's not correct. Carbohydrates are the only nutrient who serve the brain and the Central Nervous System, and that's one of the reasons people with a low carbohydrate intake experience lack of concentration and have a hard time focusing over a longer period of time.

- Processed/Modified Carbs. This includes food sources such as:

Bread, Pasta, Cereal, Granola Bars, Muffins, and anything else that is pre-packaged in a box or bag.

So basically, sources that are not eaten in its original form, that's a carbohydrate source to avoid.

But before we go on, let me tell you one thing. I definitely don't eat based on an all or nothing type of approach. I love pasta, rice and bread, and I do eat it, I really do.

With that being said, I don't eat it with every meal and I don't eat it in huge portions, I fill up my plate with more colorful greens and vegetables, and with lean protein sources.

- Everything that is in its natural form: All different types of veggies you could imagine. Follow the "rainbow" approach and mix as many colors as possible!

A lot of people tend to forget that vegetables are considered to be carbohydrates, so by limiting your intake of pasta, rice, and bread, and increasing your intake of colorful veggies, you are still getting a good amount of carbohydrates.

And don't worry about overeating and gaining weight on vegetables, that's basically impossible. There's not a single person in the history who has gained weight on eating too much vegetables, so don't worry about that!


I just told you what carbohydrates sources to avoid and which ones to choose, and today I got a similar topic regarding fat.

What I recommend for all nutrients is to find whole food sources, meaning food products that are in its original form. So that's one thing you will see me coming back to pretty often!

To move on, here's the list of 3 different fatty acids:

- Saturated

Without going to deep into this, saturated fat is what you should keep as low as possible.

Saturated fat is the animal produced fat, such as the fat around the pork chop, the high fat content in cheese, milk, etc.

For dairy products, choose low fat options. The only difference between low fat milk and high fat milk is exactly that, the fat content. You still have the same amount of vitamins and minerals in
both of these, so always choose the low-fat version.

I won't go into the difference between the two unsaturated fats, but when it comes to food sources, these are the ones to choose most frequently:


A good option is to choose a quality Omega-3 supplement if you have a hard time getting these food products into your daily nutrition intake.

That's it for today!

You know have 4 nutrition rules to take with you, and you will get the next 2 within a day or two. So for now, start implementing these rules into your daily schedule together with the workout from The Bodyweight Holiday System and you will see rapid changes, I promise you that!

Have a great day,

Jonas Forsberg