Since I started bodybuilding, almost every bodybuilder that I know has been following a similar diet routine, and surprisingly, none of us has been in line with the old FDA pyramid scheme which tells you to limit the protein, the healthy fats and eat more refined carbs, more bread and more cereals, because if we did that we will end up with a big belly and no muscles
FDA (Food and Drug Administration) has just released a video by Commissioner Martin Makary, explaining a new food pyramid, The FDA just flipped nutrition upside down — literally
After many years, we were pleased by the release of such a statement, which can recommend a healthier approach when it comes to nutrition
They have put new guidelines as an approach to remind all of us what we should consume after our supermarkets have been saturated with commercial, unhealthy products, and companies still promote them as healthy, just to make money
What is the Food Pyramid?
The Food Pyramid is a scheme that was presented in 1992, and it explains what your food priorities are, which are divided into four levels
Food Pyramid in 1992
USDA, archived in the public domain at Wikipedia
The food pyramid, which governs your plate design, was based primarily on a high carbohydrate and starch, then vegetables, then the least is the protein, like meats, poultry, fish, eggs, and dairy fats and cheese
They also added a protein intake of 0.8 grams per kg of body weight, a higher-carb diet, and low meats and healthy fats, so let us look at what the new scheme looks like now
Food Pyramid in 2025
The new pyramid scheme was a complete upside-down of what was presented in 1992, and that is based on FDA’s years of experience and researches
Now the priority in that scheme is red meat, all kinds of animal protein, milk, eggs, and animal fats, which is the total opposite of what was promoted before; they even double the daily recommended protein for non-athletes from 0.8 grams per kg of body weight to 1.6
They have reduced the recommended daily intake of Starch and carbohydrates
“does that sound familiar for us as bodybuilders, it abosuletely do because it is close enough to what we are actually doing”
So let us break it down and analyze what happened from the old pyramid vs the new pyramid
Due to an increase in carbohydrate intake and a reduction in healthy fats and meat, which caused the following
- obesity has climbed
- Increase of diabetes patience
- Digestive problems
- Reduced muscle mass
- Increase in LDL cholesterol
Many doctors have been promoting the old food pyramid over the years, and now we have a clear message from the FDA in the white house
Why did the FDA increase the daily recommended Protein intake
Protein
After many years of research, it has been discovered that a higher protein intake, which causes kidney issues or is meant only for bodybuilders, is all a myth unless you are taking a tremendous amount of protein; your kidneys will do just fine with enough water per day
The higher protein gives you a fuller feeling, helps you recover your muscle mass during daily routine, particularly when we age
Fats
Now coming to fats, adding healthy fats like dairy fats, whole milk, full-fat yogurt, butter and Ghee are very vital and play an important role in our metabolism, and of course, should be controlled to keep your calories on track, they added eggs, nuts, seeds, avocado on the list, that is a huge shift of what was promoted earlier
Awareness is crucial as we are talking about healthy food; some of them are calorie-dense, which can turn into harm if not utilized in the right portions
Dairy
So, for example, a cup of 200ml of whole milk is 20 grams of fat, which is for some people 30% of their requirements per day, the same for cheese, all dairy cheese are healthy but which type of cheese and how much that is the main question, you have a cottage and ricotta are the top healthiest option as they have a high protein less calories and then you have also paramsean, chedar which have even more protein but more fat so in that case, with proper monitoring, we can keep a balanced diet
Sugar
In 1992 food pyramid promoted sugar less, the new scheme promotes no sugar, which means that eliminating sugar will be better, especially for children
that show us how messed up we are in our diet or with our children, and will give each of us a different grocery approach
Processed food
That is one of the most miss leading food ever, companies trying to push further sales with a nice package and promote health on them, but the truth is that they are not, whether mortadillas, granola bars, chips and cookies are all non-nutrition food full of preservatives, palm oil and hydrogenated fats and tons of sugar syrups and fillers, those food are linked to all kind of diseases, chronic, diabetes, digestive disorder and many more
Fruits and Vegetables
They are now added to the daily intake in higher doses than earlier
Remember, cheap food is only cheap upfront, but it can lead to expensive medical bills, and that is a long-term argument
So in a nutshell, we need to focus on whole foods, stay away from processed, fast and easy frozen meals, to support your immune system rather than weaken it
Conclusions:
Although we finally received a balanced food pyramid, over the last few years Nutritionists and doctors have already explained to us the importance of a balanced diet with more animal protein, healthy fat focus, moderate carbs and eliminating sugary, flour and junk food, and that leads us to the origin of human nature, the more unprocessed whole foods, which is what our bodies need
With that said, we have to make ourselves get used to the healthy food and consider that food is your 95% of your daily consumption because your body will always respond to what we give. If you give your body junk, it will respond with disease, Fat and diabetes. Even if you have a chronic disease, you still need to give clean nutrition, so it seems we do not have much choice here, just enjoy what we consume
Why do wood tribes have no diseases despite a low hygiene level?
Ever wonder why tribes live in the woods for a healthier life, live longer? It is simple because they just consume whole foods; they have zero processed food, so they have enormous immunity
even if they lack some of the food, as they utilize what they have in their area, and still their body adapts to the nutrition given
If you want to know more tips to support weight loss :
Frequently Asked Questions (FAQ)
What is the new FDA food pyramid?
The new FDA food pyramid is an updated guideline that focuses more on balanced nutrition, prioritizing protein, healthy fats, and whole foods while reducing reliance on refined carbohydrates and added sugars. It reflects modern research on metabolism and long-term health.
How is the new food pyramid different from the old one?
The main difference is the shift away from a carb-heavy structure to a more balanced approach:
- More emphasis on protein
- Inclusion of healthy fats
- Reduced importance of refined grains
- Stronger focus on whole, unprocessed foods
Why is protein more important in the new pyramid?
Protein plays a key role in:
- Muscle maintenance
- Fat loss
- Satiety (feeling full longer)
The updated pyramid reflects research showing that higher protein intake supports better body composition and metabolic health.
Are carbohydrates bad according to the new pyramid?
No, carbohydrates are not bad. The new pyramid encourages choosing:
- Whole grains
- Fruits and vegetables
While limiting:
- Refined carbs
- Added sugars
Does the new food pyramid help with weight loss?
Yes, it can support weight loss because it promotes:
- Higher protein intake
- Better food quality
- Reduced processed foods
However, weight loss still depends on calorie balance and consistency.
if you want to read about the exact nutrition can help you with your fat loss read below:
Is the new pyramid suitable for athletes or bodybuilders?
Yes, and in many ways it is better. The increased focus on protein and nutrient-dense foods aligns well with:
- Muscle recovery
- Performance
- Fat loss phases (cutting)
Should I completely change my diet based on the new pyramid?
Not necessarily. Use it as a guideline, not a strict rule. The best diet is one that:
- Matches your goals (fat loss, muscle gain, health)
- Fits your lifestyle
- Is sustainable in the long term
Why This Food Pyramid Doesn’t Work for Bodybuilders
we as bodybuilders have a certain diet , and based on science we are following the protein requirements as per our size so we have to maximize protein and also we need to keep our fats down , at the same time we should limit the dairy because again that is unneccessary fats we are adding , so the diet still not 100% to be followed by bodybuilders
Is the food pyramid better than MyPlate?
Both are useful tools. MyPlate is simpler for daily use, while the food pyramid provides a broader visual hierarchy of food priorities. The new pyramid gives more insight into macronutrient balance.
but my honest opinion as a bodybuilder competed in different levels, that pyramid scheme is much more healthier for you than the old one, once you start limiting your refined carbs and bread and added more protein and healthy fat and dairy to your diet , you will be stronger, healthier and fitter
if you want to read about the different food requirements between cutting and bulking read below:
Medical Disclaimer
This content is for informational purposes only and does not replace professional Medical advice
Always consult a healthcare professional before starting any training program.
About the Author
Mohamed Riad is a competitive bodybuilder and Mediterranean champion (2023, 2025), sharing real-world training and nutrition experience.
specialising in advanced training and performance health
Want a personalised training and nutrition plan? Contact me today at the link below:
https://www.instagram.com/mohamedriadofficial/
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