FOR BODY COMPOSITION IMPROVEMENTS
Please try and implement these into your current nutrition. These simple steps will allow for further progress to be made and once adhered to then a more specific dietary plan can be made for you by a professional
Everything below is science based, can completely be explained if needed and not just my opinion.
Focus Breakfast on protein and healthy fats not cereals, toast, milk or other high carb foods.
Green tea is excellent for fat loss and has cancer fighting anti-oxidants
If drinking fluids which are high in sugar stop, it’s that simple. Examples would be most milks, fizzy drinks, fruit juices, alcohol.
Base every meal around protein, it should always be there, it has a use in training recovery and fat loss, plus many more functions.
The old food plate with half your plate as carbohydrates per meal is wrong and contributes to fat gaining plus diabetes. Earn your carbohydrates; if you’re at rest you don’t need them.
Low fat option foods are generally worse; they contain more sugar to replace the taste from the essential lost fat. Don’t fall in that trap.
Fat from natural sources do not make you fat i.e. nuts/fish – avoid cakes, biscuits, crisps – these fats are chemically changed and have no health benefits, they just shorten your life span and make your quality of life less.
Fibre is very important for dietary function – add vegetables to every main meal, oats also contain high levels of fibre.
Meat covered in bread crumbs in supermarkets for example usually is low quality, use plain meat and flavour yourself.
Fruit is often seen as a diet tool, max out at 2 portions per day and vary the fruit – its sugar but natural.
Watch salt and sugar calories in sauces – no adding additional salt to meals.
Try to add a tablespoon of extra virgin olive oil, or coconut oil to all meat meals – contains those healthy fats which help you lose fat and help brain function!
Fish is important for omega 3 oils, if not eating fish that day please supplement it.
A protein shake i.e. whey protein in water can be a useful tool to increase fluid and protein daily intake, consider using this option.
Don’t eat carbohydrates before physical training i.e. a banana – it will reduce fat loss.
Remember oats and pasta have twice the carbohydrate content than sweet potato and brown rice per 100g of product.
If having yogurt, make sure its Greek yogurt, normal yogurts are sugar laden.
Alcohol will slow recovery from training, be processed into sugar and stored as fat and reduce fat usage whilst this process takes place. Plus you will crave rubbish the next day due to low brain sugar levels, leading to ruining a hard week’s work.