Magnus Lygdbäck is a personal trainer and nutritionist who worked with Gal Gadot and Ben Affleck.
He has a unique, simple approach to a healthy diet that involves no restriction or eating guilt.
Each 17 out of 20 meals should be “to the point” – the other three can be as you wish.
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Magnus Lygdbäck is the personal trainer and nutritionist responsible for the physiques of some of Hollywood’s greatest stars.
The Swedish coach trained Alicia Vikander for “Tomb Raider”, Gal Gadot for “Wonder Woman” and Ben Affleck for “Justice League”. He has worked with Alexander Skarsgård, Katy Perry and Harry Styles.
In addition to putting A-listener through their paces at the gym, Lygdbäck makes sure his clients are eating right to achieve their goals, and his nutritional approach is unique and refreshingly simple.
It’s called the 17/20 system and includes no calorie tracking, no prohibited foods, and no extreme restriction.
Every 4 days can be 3 meals at will
Lygdbäck’s nutritional philosophy is that 17 out of 20 meals should be “to the point” – the other three can be anything you want to eat.
By this, Lygdbäck means that ideally these meals would consist of “a good source of protein, good fats, and slow carbohydrates and vegetables”. Slow carbs are complex carbohydrates like oats, rice, whole grain bread, and potatoes.
And for the other three meals you “enjoy life”.
“It means you can eat pasta, go out with your friends, and enjoy dessert or a glass of wine,” he said.
Lygdbäck works in four-day cycles of five meals a day (three meals and two snacks), which means that every four days your 20 meals will start over.
Continue reading: It’s time to redesign training and stop viewing it as punishment
Portion your meals into handfuls, not calories
When working with actors getting in shape for big movie projects, he uses calories and macros (protein, carbohydrates, fat), but he believes that counting calories isn’t necessary for most people.
For those looking to keep track, he recommends focusing on macros and aiming for between 30 and 40% of total food intake to be protein and the rest to be a mixture of carbohydrates and fat.
However, Lygdbäck believes it is easier to control serving size with your hands as a guide.
“For lunch and dinner, I have a handful of protein, a handful of fat or carbohydrates or a combination and two handfuls of vegetables,” he said.
It’s not a one-size-fits-all approach, but rather a starting point that you can adjust based on your goals (fat loss or muscle gain), body type, and activity level.
The approach is designed with “happiness and balance” in mind
While some celebrity trainers and transformation coaches advise people to drastically cut their calories and skip all of their favorite foods, Lygdbäck is taking a more sustainable approach.
“There are so many diets and so much misinformation that people don’t really know what to do,” he said. “I see too many people taking short cuts to get what they want and doing the wrong things and they are unhappy.
“So I just think we have to work a lot more on balance and happiness, and that’s why I developed my system.”
It’s the system he’s been using for two decades.
“I love food, I love a good glass of wine, I think we should enjoy food as an important part of life,” said Lygdbäck. “I don’t believe in restricting food, taking food out and telling people not to eat.”
Continue reading: 7 Dietician Approved High Protein Breakfasts That Helped Me Lose Fat and Build Muscle
The idea is that you cannot fail and should never feel guilty about eating.
“I hate it when we feel guilty after eating something,” he said. “It’s so easy to walk around and feel bad about eating good food. I want to get rid of this feeling completely. “
How strict you are is up to you
What would Lygdbäck say if someone ate four more delicious meals in 20 instead of three?
“I wouldn’t get upset about the past and focus on the fact that I had 16 meals that got to the point – that’s pretty amazing,” he said. “It happens.”
Instead of feeling the need to compensate for the next four-day cycle, just keep going.
“The system is not there to punish you. It is there to give you structure without forcing you to eat certain things or take food with you,” said Lygdbäck.
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