Man who turned his baby fat into a six pack shares recipes and tips to be happy as well as healthy

A health-enthusiast has revealed how he transformed his body and mind after attempting to be ‘the healthiest human in the world’ for one week. 

Chris Dixon, from Jersey, in the Channel Islands, told his 4.98 million YouTube subscribers that he would undertake a new NHS-recommended meal plan and exercise plan for seven days to try to increase his overall health and lengthen his lifespan.  

Meanwhile he also tried intermittent fasting and meditation to encourage mindfulness, explaining: ‘I’m going to perfect my diet, exercise, sleep and mental health etc this week.’

Despite eating more throughout the week, Chris revealed he lost 1kg over the 7 day period and said his mood had increased, explaining: ‘I have enjoyed this week. My mood was very high throughout it.’

YouTuber Chris Dixon, from Jersey, in the Channel Islands, shared his weekly plan in order  become 'the healthiest human being in the world'

YouTuber Chris Dixon, from Jersey, in the Channel Islands, shared his weekly plan in order  become 'the healthiest human being in the world'

YouTuber Chris Dixon, from Jersey, in the Channel Islands, shared his weekly plan in order  become ‘the healthiest human being in the world’

The YouTuber applied portion control to his meals by meticulously measuring everything he put in his plate (pictured, one of the meals he enjoyed during the week)

The YouTuber applied portion control to his meals by meticulously measuring everything he put in his plate (pictured, one of the meals he enjoyed during the week)

The YouTuber applied portion control to his meals by meticulously measuring everything he put in his plate (pictured, one of the meals he enjoyed during the week) 

In the video, Chris revealed how he felt motivated to undertake the project after doing a body transformation a year and a half ago.

He explained: ‘After doing my body transformation a year and a half ago, I decided that instead of putting so much effort into making myself look good, my happiness and mental health is what I would much rather invest time into.’  

He used the NHS-recommended meal plan for each meal, and used the US government’s ‘My Day’ planner to determine how much of each food category he should be eating each day. 

Following health recommendations on dieting and exercise, Chris measured every of his meal with a cup.

Chris MD’s week-long plan to be ‘the healthiest human being in the world’ 

SATURDAY 

DIET – Meal 1: 

  • 3 slices of bread, 3 cups of salad
  • 2.5 oz of chicken, cucumber and tomatoes
  • 1 cup of fruit yogurt

Meal 2: 

  • 4.5 oz of chicken
  • 0.15 cups of veggies
  • 3.5 cups of rice

Snacks: 

  • 1 cup of fruits
  • 1 cup of yogurt
  • 4 cups of tea

EXERCISE – NONE 

MONDAY

DIET – Meal 1:

  • 2 slices of bread, 
  • 2 eggs
  • 0.25 cup of veggies, 
  • 1 cup of fruit

Meal 2: 

  •  3.5 oz of pasta
  • 3.23 oz of veggies
  • 1 oz of salmon
  • Broccoli

Snacks: 

  • 2 cups of yogurt
  • 1 cup of fruit
  • 3 cups of tea

EXERCISE – 45 minute run 

MINDFULNESS – Mindful eating, mindful shower, 30 minute body scan 

SLEEP – 8h

 WEDNESDAY

DIET –  Meal 1: 

  • 4 slices of bread
  • 3.5 oz of chicken
  • 2 cups of veggies

Meal 2: 

  • 3.5 cups of pasta
  • 3.oz of chicken
  • 1.5 of veggies
  • 0.5 cup of cheese and pesto

Snacks: 

  • 1 cup of yogurt 
  • 1 cup of fruit

EXERCISE – Running 

MINDFULNESS – Mindful body scan 

SLEEP – 7h30

 FRIDAY 

DIET – Meal 1: 

  • 2 slices of bread
  • 1 cup of fruit

Meal 2:

  •  3.5 veggies
  • 6.5 chicken
  • 0.5 cups of cheese
  • 6 tortilla wraps
  • 1 cup of yogurt

EXERCISE – Football

MINDFULNESS – Mindful bodyscan 

SLEEP – 7h30  

SUNDAY 

DIET – Meal 1: 

  • 3oz of oats
  • 2 cups of milk
  • 2 cups of fruit and raisins

Meal 2: 

  • 1 slice of bread
  • 6.5 oz of chickpeas
  • 1.5 cups of vegetables

Snacks: 

  • 1 cup of yogurt, 
  • 1 cup of fruits
  • 4 cups of tea 

EXERCISE – Golf, 20 minute  workout

MINDFULNESS – Mindful eating 

SLEEP –8.5h  

 TUESDAY 

 DIET –  Meal 1: 

  • 2 eggs 
  • 0.5 cups of milk
  • 2 slices of bread

Meal 2: 

  • 1 cup of veggies
  • Halloumi skewers
  • 3.5 oz of chicken
  • 1 cup of veg
  • 1 cup of dairy
  • 5 slices of bread 
  • 1 cup of dairy

Snacks: 

  • 2 cups of fruit
  • 2 cups of tea

EXERCISE Surfing 

MINDFULNESS – 30 minutes body scan 

SLEEP – 8h

 THURSDAY 

DIET – Meal 1: 

  • 0.5 cup of  yogurt
  • 1 cup granola
  • 1 baguette
  • 3 oz of chicken
  • 1 cup of veggies 

Meal 2: 

  • 2.5 oz of chicken
  • 0.5 of nuts
  • 2.5 cups of veggies
  • 1 slice of bread
  • 3 cups of tea

EXERCISE – None 

SLEEP – 7h30 

 NOTES

One cup equals 128g, or 4.5 oz. 

 

 

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The YouTuber, who has almost 5 million subscribers, tried a variety of exercise throughout the week including surfing

The YouTuber, who has almost 5 million subscribers, tried a variety of exercise throughout the week including surfing

The YouTuber, who has almost 5 million subscribers, tried a variety of exercise throughout the week including surfing

During the diet plan, Chris organised meals as per guidance from the US and the NHS, and carefully measured ingredients for each meal using cups

During the diet plan, Chris organised meals as per guidance from the US and the NHS, and carefully measured ingredients for each meal using cups

During the diet plan, Chris organised meals as per guidance from the US and the NHS, and carefully measured ingredients for each meal using cups 

Each day, Chris separated his diet into different cup sizes to ensure he ate the recommended totals, and aimed to eat 2 cups of fruits, 3.5 cups of vegetables 9oz of grains, 6.5oz of protein and 3 cups of dairy each day.

Is intermittent fasting good for you?  

A study in December 2019 revealed that intermittent fasting may help you live longer and improve your overall health.

While many fad diets, such as keto, have been proven unsustainable or even, in some cases, harmful, intermittent fasting has by and large held up to scientific testing.

Intermittent fasting diets, fall generally into two categories: daily time-restricted feeding, which narrows eating times to 6-8 hours per day, and the so-called 5:2 intermittent fasting, in which people limit themselves to one moderate-sized meal two days each week.

According to a recent study published in The New England Journal of Medicine, the benefits of intermittent fasting includes improvements in ‘glucose regulation, blood pressure, and heart rate’.

In the study, Johns Hopkins University neuroscientist Dr Mark Mattson writes that intermittent fasting may be able to help many health conditions like obesity, diabetes, mellitus, cardiovascular disease and cancers.

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Meanwhile he also tried intermittent fasting, an eating pattern with period of eating and fasting.  

He tried the 16/8 method, which means your eating period spans 8 hours while your fasting period each day spans 16 hours. 

The YouTuber also ditched alcohol for the week-long project. 

On top of the dietary changes, Chris practiced 45 minutes of exercise five days of the week as per the NHS recommendations.  

He alternated between several activities, starting with golf on Sunday, running on Monday, surfing on Tuesday, jogging on Wednesday, and football on Friday. 

He also looked into the NHS recommendation into maintaining a good mental health, which includes five main points: connecting with other people, exercising, learning new skills, giving to others and practicing mindfulness. 

He then added 30 minutes body scan to his routine, and made sure to practice mindfulness during moments we usually do on ‘autopilot,’ such as eating and taking a shower. 

The YouTuber went on to introduce a sleep regime, and aimed to get between 7 and 9 hours shut-eye every night. 

At the end of the week, Chris had lost 1kg and reflected on trying to be the ‘healthiest human being in the world.’

‘I really enjoyed the week in terms of life choices and what I was doing,’ he said, discussing the different activities he had tried. 

He said he definitely felt happier as a result of regularly practicing mindfulness and different physical activities. 

‘Moving forward in the future i’m gonna have less sugar, less salt, more wholegrain, less alcohol, less fun,’ he joked.  

The health-enthusiast made sure he followed diet recommendations by measuring each meal in cups

The health-enthusiast made sure he followed diet recommendations by measuring each meal in cups

The health-enthusiast made sure he followed diet recommendations by measuring each meal in cups 

On top of his physical activity, Chris practiced 30 minutes-long full mindful body scans to improve his mental health and daily meditation

On top of his physical activity, Chris practiced 30 minutes-long full mindful body scans to improve his mental health and daily meditation

On top of his physical activity, Chris practiced 30 minutes-long full mindful body scans to improve his mental health and daily meditation

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