Four nutrition essentials for weight loss
I get asked constantly about diets and weight loss.
Keto, plant based, low carb, carnivore...
What should you do?
I honestly can't tell you.
Nutrition should be personalised and it helps to get expert advice if you’re struggling.
But here’s 4 principles that I apply to every clients plan without fail.
1. Cut calories and consider the source
A calorie deficit is required for weight loss.
Nutrients (vitamins, minerals and sufficient macros) make your weight loss journey healthy and easier otherwise you'll start to feel like crap and give up.
So the goal is to get as much nutrition as possible into each meal for the least amount of calories.
This achieved by eating real food.
Use this rhyme if in doubt:
If it's grown in the ground
Or on a tree
If it runs swims, flies or can see
If it wasn't manufactured with chemicals in a factory
It's likely good for me
2. Maximise muscle mass
When it comes to weight loss, muscles are like hiring a cleaner to help out at home.
They do a lot of the graft for you, making weight loss quicker and more sustainable.
Muscles go way beyond helping you look ripped or toned.
They play a big role in energy regulation and calorie usage, especially after exercise.
They'll enable you to fast for longer, train harder, help stabilise your mood and get better sleep.
Ultimately muscle will help you resist the sugar, caffeine and alcohol.
The key is dedicating some time each week to building and retaining muscle with the following:
Protein
Resistance training
Recovery
Sleep
3. Enjoy what you eat
Weight loss does not mean living on chicken salad.
If you’ve attempted this then you’ve already been plagued with the strong craving for chocolate/biscuits/cake/wine that kicks in after you’ve finished the salad.
Don't scrimp on food pleasure just because you're looking to lose weight or cooking for one.
Food is to be enjoyed and cooking up a heathy feast is self-care at its best.
4. Learn to source and cook healthy food - fast
This is a basic skill that can make or break your weight loss efforts.
Knowing what to grab on the go that will keep you sustained for hours, energised and able to resist cravings and temptations is key.
Healthy options in cafes and catering outlets are often disappointing
Often putting together a feast by grabbing separate ingredients is best (hummus, tinned fish, bag of rocket, etc)
Even better prep your own you can make sure it's hearty, tasty and nutritious.
You add your favourite flavours, toppings, tastes and textures like crunch or a smooth dip.
Check out some suggestions below…
Breakfast
Chocolate porridge with chocolate protein powder, nuts and cinnamon
Natural yogurt with peanut butter, berries and sea salt
Vanilla protein smoothie bowl with chopped banana and nut based granola
Boiled eggs and cherry tomatoes wrapped in thick ham slices
Chicken and bacon egg muffins
Lunch
Sliced Turkey or smoked salmon hummus, tomatoes and rocket on rye
Baked sweet potatoes with tuna and low fat Greek yogurt and sweetcorn
Lentil dhal with pan fried tofu and spinach
Shop brought fresh soup with cooked prawns
Salmon, avocado, beetroot and mixed leaf salad. Topped with toasted pumpkinseeds
Dinner
Air fryer chicken breast and oven roasted courgettes, aubergine, tomatoes and peppers
Pan fried turkey and bacon burgers with sweet potato chips, rocket and mashed avocado
Air fryer mackerel with lemon and cumin with new potatoes, hummus and pan fried greens
Stir fry beef with soy, chilli and lime, spinach and vegetable noodles (carrot, courgette)
Vegetable tray bake topped with either chicken, feta, tofu or lamb chops
