When it comes to nutrition, it’s not one size fits all. It really can be different for individuals based upon:
Likes and dislikes
Lifestyle (work hours, young kids, travel)
Your vices (sweet foods, savoury, alcohol, soft drink, lollies, carbs, fast food, chocolate)
The things you read on the internet
How different styles of eating make you feel
I like to help people develop a a style of eating that is:
Results in weight loss
Meeting this criteria increases the likelihood of sticking with the plan and making it sustainable. Sometimes it takes some back and forth and a few conversations to get this right, and it’s hard to do without weekly personal training, but I am always here if you have questions.
The following examples of daily eating plans are based on excellent results clients have achieved over the years. In each plan the foods differ slightly, as do the total daily calories, meal frequency per day, and the ratio of carbohydrates, proteins and fast. Feel free to copy these directly, or simply use them for ideas and inspiration.
Food plans can sometimes get fancy, detailed, confusing and complicated, so let’s remember the basics and not eat rubbish and fast food, reduce bread intake, sweets, biscuits, chocolate, ice cream and alcohol.
A lot of people achieve amazing results having a coffee or two in the AM hours, eating a protein and salad based lunch, an optional afternoon snack, and a healthy dinner. I feel almost irresponsible recommending a food plan that has two meals however it achieves the goals of a calorie deficit and allows for fat loss, and is extremely powerful when combined with the optimal type and frequency of resistance training (such as Reformer Pilates, Streamline Body Sculpting, Personal Training, Strength Circuit, TRX classes, and even Mat Pilates and yoga). Most people underestimate how many calories they consume in a day or a week, and overestimate how many calories they burn.
I carry on a lot about nutrition because it is mostly responsible for fat loss. Some people say it’s 70% nutrition and 30% exercise. It’s probably closer to 90/10. Exercise is the part that puts the icing on the cake, makes you feel amazing, and gets you lean, toned, fit and strong, improves the health of your heart, and increases your metabolism.
One of the most basic premises of fat loss is that our body has two sources of energy:
1) The carbohydrates we consume
2) Our stored body fat
And we burn them in that order. Many people in society eat more carbohydrates than necessary, and are not as active as they should be. As a result they are always burning carbs and never burning their stored body fat. The double whammy with carbohydrates is that they make us produce the storage hormone insulin which stores excess carbohydrates as body fat. It takes our body 12 hours to eliminate any carbohydrates we consume, and it is only after this time that we can burn fat. This is why a low carbohydrate intake is beneficial for fat loss, and it is why not eating in the morning hours allows our body to tip into a fat burning state. For example if our last meal of the day is at 8pm we cannot burn any fat until 8am the next day. If any carbs are consumed prior to 8am our body immediately gets to work burning them and fat is spared (not burned).
The other basic foundation of weight loss is that you need to burn more calories than you are consuming, and if you’re not losing weight then you need to eat less.
Drinking one to two litres of water per day is recommended but you don’t need to go crazy with water or stress if you don’t hit 2 litres per day.