Enjoy the Food you eat!

For most people, a flexible approach to nutrition is the way forward, focusing on the areas that have the biggest impact.

This allows you to have as much autonomy in your diet as possible, whilst still achieving your goals. The focus should be on inclusion rather than exclusion. Worrying that bad foods will derail your progress is all too common, but understanding that there are no bad foods, just bad diets, allows your diet to be as personalized as possible.

Diet:
Aim to get 80% of your intake from nutrient dense foods you
like the taste of. 10% from questionable junk food you like
and 10% blatant junk food you love.

Calories:
Calories, whether we like it or not, are the most important factor
management. If we eat more than we use, we will put on weight, and
if we eat less we will lose it. For this reason, this is our most
important variable when it comes to nutrition. It doesn’t matter if
the food is healthy, gluten-free, organic or magic, food contains
calories which regulate our weight loss/gain success. But don’t worry,
this doesn’t mean we need to track calories for the rest of our
lives, it just means we need to understand their importance. And
I will work out the right amount for you and help you hit your
targets if that’s a route we decide to go down.

Protein:
Our muscle tissue is made up of protein, and we need it in our diet
to ensure we can optimally build new muscle tissue, which is a
fundamental need when it comes to your goals. Ensuring adequate
quantities is therefore a crucial part of our dietary approach.
Don’t worry though, together we will work out the amount you
ideally need and help you achieve it. High protein foods include:
Poultry, red meat, fish, other meat sources, eggs, Greek/ Icelandic
yogurt, low fat cheeses, protein powder, Quorn, tofu. Marketed
high protein foods that really aren’t are Quinoa, oats and nuts!
You’ll receive an email or 5 from me regarding this topic, it’s an
important one!

Fats:
Fats, like protein, are essential for humans. They play a role in the
make up of cells and proper hormonal function. A good variety
is important here, so make an effort to try and pick different
sources throughout your week. Also, there’s no need to fear
saturated fats, but aim to include trans-fats amongst your 10% of
blatant junk food. Good sources include: Nuts, nut butters,
coconut/olive/ rapeseed oils, oily fish, fatty cuts of meat, avocado
and butter.

Carbohydrate:
Although we don’t have any essential need for carbohydrate,
they’re our preferred energy source, and they help to fuel
training performance. Something that’s very important when it
comes to long term success, as after all, training is the main
stimulus we provide to our bodies to adapt. They also taste great!
Good sources include: Rice, pasta, bread, oats, beans (yes baked
too!), cereal, potato, fruit, quinoa, lentils.

When to eat:
This one is simple, eat when you want to eat. Breakfast is not
magic; you don’t have to eat it. Eating in the evening will not
prevent you loosing fat. Eat before you train if you want to, don’t if it
makes you feel sick. The choice is yours and this will vary from
person to person.

How many times should I eat a day?:
Like when to eat, this is mainly your choice. However, try to
spread your protein intake out across the day. Aim to get at least
3 separate servings of protein throughout the day, separated by
3-5 hours.

Water:
Water is extremely important for maintaining good health, but it will
also help keep you full, so you’ll end up eating slightly fewer
calories. It may also help if you suffer from headaches or pains.
Aim to get about 1L/25kg, so a 75kg person will need 3L.

Fibre:
Hitting your fibre intake is important for a number of reasons. It helps keep us full, aids
bowel movements and certain types actually help feed the microorganisms
that live in our gut! As a general rule of thumb, try to get 10g/1000 calories, with a
minimum of 18g/day.

Fruit:
Fruit is packed full of vitamins & minerals, its filling and tastes
great! There’s nothing to fear when it comes to fruit, no matter
what the latest fad will say. Aim for a variety if possible.

Liquid calories:
If you choose to consume some calories through a drink, bear in
mind it will not fill you up as much as eating the same amount of
food will. However, they can be very convenient, for example a
protein shake.

Protein Shakes:
Protein powder, such as whey, is a fantastic source of protein, and
can be very convenient and help you achieve your daily protein
goals. However, there’s nothing special about them. If you’d rather
eat your protein, that’s a great idea too.