My optimized diet for 2025

Explaining why I did this diet

I did this diet as an experiment, trying to see how much it would cost me, to get all my vitamins and minerals from whole foods and minimize supplements as much as possible, also to see how it feels to go for complete nutrition overall instead of the protein.

How the diet parameter started

So when it comes to my optimized diet in 2025, when I mostly used Cronometer to see where the gaps in my diet were, since MyFitnessPal on my experience and personal opinion is not as detail when it comes into the micro nutritional realm, and on this diet my objective was to not only have a good bases of macros meaning: calories, carb, proteins and fats; if not also micro nutritional component of my new diet that most people just put to the side, but the main mission was to do it with whole foods and minimalize supplements as much as possible.

Now to be more specific on my timeline when it came into the diet I started in March the 24 and finish the diet at April 24, I just say this to give more context, since my mentally into this timeframe was very different I did not cheated on the diet, but I did change some components of it here and there mainly because at the moment what I was eating it didn't fulfill the micro nutrition criteria at the moments or my palate.

When I started out, my diet was mostly this:

This was the first week of the diet

For breakfast was 28g of beef liver, 1lb of steak

For Lunch was the whole container of Greek yogurt

For dinner was 6 eggs

After doing most of the modifications to my diet:

For breakfast was 1lb of steak, 337g of Guava low-fat yogurt with 1 scoop of collagen peptides, 100 mcg of vitamin K2 + 5000 IU of vitamin D3, 1000 mg of vitamin C, 16 g glycine.

For lunch, about one shot (38 g) of raw honey

For dinner would be 6 eggs, 141.3 g of walnuts mixed inside the container of plain Greek yogurt

Why do I use these supplements?

So at the end I had to use some supplementation to cover my vitamin needs because of a combination of factor like out of my budget, way too much calories just to cover that gap, or I would have to eat something I dislike and somehow disrupt the diet.

Firstly lets unwrap why I had to supplement myself with vitamin D3, which I was doing my research I got to the unfortunate discovery that if I wanted to get up to 5000 IU a day of vitamin D3 I would need to add fish to my diet, and for me is " a nope," because I don't like seafood and I don't want to worry about mercury.

Vitamin K2 had to be supplemented as well because even so I was getting some through my diet, I was not getting the optimal levels that I wanted and I simply didn't want to eat more calories.

Vitamin C I was have similar problems like vitamin K2.

Collagen peptides was added into the mix with Glycine since I a person that care about their skin, and ever since I watch this video (linked the video) I was sold into putting these two supplements into my diet.

Changes I make as I did the diet

One of the things that I was changing back in forth for a while was the Plain Greek yogurt and the vanilla Greek yogurt since the vanilla Greek yogurt was way more palatable but untorturable the calories were big enough of a difference for me to comeback to the plain Greek yogurt, and I solve the problem by adding walnuts into the plain Greek yogurt making it crunchy and more toward my taste. I did the same( except for the "walnut part" ) with my breakfast yogurt, from the guava flavor to the plain yogurt with no sugar, to decrease the calorie intake.

Thing I learned or change my mind on

So Beef liver was one of the most difficult parts of this diet since I hate the flavor profile of liver, although I understand the benefits that liver have from a micro nutritional stand point: (Image of benefits)

I still to this day will not come back to having liver in my diet I tried to eat frozen liver and everything to make more palatable I simply couldn't keep up I stop eating mid way of the diet, for those who are considering liver as a way to fill the gap in your diet and don't like the liver flavor like I do just search for other foods to fill those gaps, my personal opinion on this matter when it comes to adding food to your diet that you as individual don't like into for the sole that it looks good on paper just don't do it search other alternatives, diets are to maintain for a long time and make it part of your lifestyle not your suffering.

One of the things I change my mind as I was doing this diet was " Omega-3," which they have been a bless in disguise, since I added it to my diet via walnuts my body feels way more smooth (walnut was the final decision because I hate seafood also I didn't want to worry about mercury as I was doing this diet) now when I doing squad my knees aren't cracking as much, it takes much longer to feel the burn, and funny enough depression has being lower ever since; and to be a little more specific into the " depression thing," is not that I stop thinking about the thing that depress me in the first place, is just that the overwhelming feeling that come with those memories or those thoughts they either tune down or just get replace with something that takes my attention at the time.

To continue with my experience of omega-3's I change my intake via walnut into mostly fish oil capsule with a dose of 3 grams per day.

Why? because walnuts simply were too much for me, I was taking 141.3g per day most times mix with the Greek yogurt that I was taking at the time, and that right there was 959 calories the walnuts alone plus the Omega-6 to Omega-3 ratio completely out of whack with 13.4 grams of Omega-3's and 56.3 grams of Omega-6. As did further research into nuts I discover that walnuts has a fair amount of Oxalates & phytic Acid which on my goals of longevity as they stand right now I think I going to back off from now. (need to explain this later)

Although at the time it seem fine because I was using walnuts as a gap filling into my micro nutrition for the diet and also as a crunching snack that I could mix into the plain Greek yogurt, now since I have done more research and also felt my inflammation going up when I injured myself, I switch to supplements via fish oil capsules mainly because I don't have to worry about Omega-6 ration going higher than need to and maintaining calories low.

Fun fact about fish oil capsules: the best way to preserve them are to keep it on the dark and the fridge, because if you don't the oil will oxidate (meaning it will go bad). Also don't buy fish oil that have transparent container since those omega-3's might have been expose to enough light to be oxidated and you might be wasting your money.

Cost of this diet

$543.41 per month I did the per grams of everything that I eaten over the diet to be as accurate as possible, to be honest I surprise I thought that at the end it would be around the 700's or the 1000's but thanks god reality was better than my imagination this time.

What do I do now since I finish this diet

Now since I finish this diet I still follow the breakfast routine as it goes well good my lifestyle and by following the start of the morning like that I literally cover most of my protein with very few calories (935 to be exact with 153 grams of protein). Instead of eating walnuts like I said before I switch into Omega-3s soft gel supplements so I don't exude myself with the calories, and so oxalate doesn't become a problem later as I grow older.

Dinners I live now open to whatever that I see is fitting of a "healthy lifestyle," since my lunch is mostly a shot of honey when I feel really hungry or I just fast the lunch since the breakfast got filled for most of the day.