What’s good about the Brian Johnson diet?
The protocol is explained very clearly on the Blueprint website, so you can follow it if you wish. Here are some of the benefits of eating like Johnson:
Relatively balanced
Based on a nutritional analysis shared on the Blueprint Protocol website, the overall macronutrient distribution is 33 percent carbohydrate, 19 percent protein, and 4 percent fat. “This doesn’t meet the USDA definition of ‘balanced’ in the Dietary Guidelines for Americans (40-65 percent carbohydrate, 10-25 percent protein, 20-35 percent fat), but it’s pretty close,” Fernando says. “The diet emphasizes healthy fats over carbs, but doesn’t over-indulge in fat (like the keto diet, which is typically 65-90 percent fat) or overly restrict carbs (low carb is less than 26 percent).”
Rich in Nutrition and Flavor
Fernando loves that Johnson’s recipes eschew salt, sugar, and refined grains. “The meals emphasize a variety of whole foods: different vegetables, legumes, and nuts,” says Fernando. She also likes her use of aromatic herbs, spices, herbs, and citrus fruits to bring flavor to life. “These flavor enhancers are packed with antioxidants and beneficial plant compounds,” she adds.
Vegan by choice, not by necessity
Johnson allows the option of adding meat to any recipe. “I recommend adding lean protein (chicken, ground turkey, eggs), oily fish (salmon, tuna), and shellfish,” she says. “When it comes to red meat, focus on high-quality grass-fed cuts and lean cuts like venison.” Adding animal protein also allows you to eliminate pea protein powder, EPA, and B12 from your supplement, says Fernando.
The calories are not excessive
Johnson has been on a calorie-restricting diet for some time. At one point, he was down to 1,977 calories a day. He’s now at a more comfortable 2,250. “I appreciate that Brian is aiming for a 10 percent calorie restriction, which isn’t too restrictive,” Fernando says. But keep in mind that the recipes were created with Johnson’s calorie needs (and goals) in mind, and that you should determine your calorie needs based on your height, weight, age, and physical activity level.
Predictable
Keeping your first few meals of the day the same also simplifies grocery shopping and meal prep. “Planning your first and second meals to be the same helps you develop a routine, saves you time, and helps you plan your day so you’re less likely to hit the drive-thru fast food restaurant,” says Fernando. She likes that the recurring meals in the plan (“Super Veggie” and “Nutty Pudding”) are nutritionally balanced, which is important if you need to get nutrients from your meals every day.
Fernando also recommends adding variety to your third meal. “If you’re eating the same thing for your first few meals of the day, it’s important to add variety by including a variety of vegetables and proteins at your other meals,” she adds. Several studies have shown that adding variety to your diet can aid in weight loss and improve your overall health ( 1Trusted Source , 2Trusted Source , 3Trusted Source ).
