That guide is horrible. Has a lot of pop science myths.
- You don't need to eat every 2-3 hours / 6-8 meals a day. The number of times you eat a day doesn't matter as long as you meet your caloric goal.
- You don't need to eat complete proteins every time you eat. It's been proven a myth that we need to "complement" incomplete proteins to make sure they're complete in every meal. As long as you have the amino acids that complete the protein in your body in the same day, you're good. For example, peanuts and grains are both incomplete proteins and complement each other. You can eat a peanut butter sandwich on wholewheat toast to make full protein. But you don't have to. You can eat wholewheat toast in the morning and peanut butter in the evening and your body will do the exact same thing and synthesize the protein the same way.
- There's nothing inherently wrong with carbs. The only problem with carbs is that they're not filling and instead release a lot of insulin, which makes us feel hungry. Low-carb diets are good because it's easier to be full on them. But if you want jeopardize not feeling full eating a snack full of carbs, that's perfectly fine, as long as you can resist the urge to eat more.
- There's nothing inherently wrong with processed food. It's about how much you eat, not what you eat. You can eat a Big Mac if it fits into your macros. The problem is that people who eat junk food tend to eat too much of it, because of its high carb content that releases insulin. That's why processed food is "bad" for you. But if you watch what you eat, you can eat whatever you want.
- Likewise, whole foods are not inherently good for you. A lot of people think they can eat whole foods all day every day and not gain weight because they're "healthy". That's not true. Whole foods are better than processed foods because they're more filling due to their high complex-carb and fiber content. But again, you still need to watch what you eat. And still can eat processed foods.
- The whole "you need to eat breakfast" thing is a myth. You can eat breakfast or not. Intermittent fasting (skipping breakfast and only eating late during the day—which also goes back to my first point)
has a lot of benefits.
Topic: The Fitness and Diet thread