If you need a place to start, here it is.
Nutrition doesn't have to be so complicated, in fact it shouldn't be! We should be striving to simplify it and just stay consistent.
Is there more to nutrition than this? Of course.
But for most people we see at BSF, they need to worry less about the latest macro article and more about "The Big Rocks".
1. DRINK MORE WATER
As a rough guide, I would generally suggest a fluid intake of 30ml per KG of bodyweight. So take your weight in kg, times it by 30, and there you have your number to loosely work from. The only time you would drink more would be if you exercise, adding an additional 300-800ml during training depending on the volume and intensity. Studies have proven time and time again that drinking more water throughout the day leads to more fat-loss and improved performance.
2. EAT LEAN PROTEIN AT EACH MEAL
For more fat loss and build lean muscle, its important to get a good amount of protein into your diet. This will allow us to increase metabolism, burn more calories simply through digestion and most importantly, improve muscle recovery for better performance. A high protein diet means you will be less hungry, eat less and therefore lose body fat as a result. You should eat high quality protein from lean meats, salmon, tuna, cod, eggs, egg whites, and protein supplements. Aim to eat 1-2 palm sized portions at each meal.
3. EAT MORE VEGGIES AT EACH MEAL
I'm sure I don't need to explain why you need to have veggies with each meal as your parents probably did all your life. But just in case... We need the nutrients, minerals, vitamins, fibre and it is a great way to fill you up and feel satisfied throughout the day. It is a proven fact that lean people eat veggies on regular basis. Veggies need to be a main factor in your diet. If you want results then you must include veggies at every meal for the best results. Green veggies should cover half of your plate for breakfast, lunch, and evening meal.
4. STOP DRINKING CALORIES
On any given day, about 40-50% of people will drink sugary drinks, which is about 200 calories in a single drink. Now, we can assume that they don't just stop at 1 drink a day and even if they don't it can add up to a full day of calories just in drinks. So the goal here is simple...stick to zero containing drinks as 4 much as possible. Think water, herbal teas, organic black coffee or even sugar free drinks on some occasions.
5. EARN YOUR CARBS
Another way of saying this is: if you’ve got fat to lose, you’ve got to earn those higher carb meals by exercising first. If you are looking for fantastic results aim to eat your starchy carbs/grains like sweet potato, quinoa and rice infrequently and in smaller amounts. The ideal times to consume grains are directly after workouts. It is at these times that the body can use the elevated levels of sugar for glycogen replenishment within the muscles and liver. Otherwise aim to use mostly fresh vegetables and some fruit as your sole source of carbohydrates.
6. PREP FOR SUCCESS
"Fail To Prepare. Prepare To Fail" - classic saying but when it come to nutrition its so true. Planning and preparing your meals and snacks for the week is very important and one of the biggest steps in achieving your fat loss goals.
7. EAT HEALTHY FATS, DAILY!
It is important you realise that ‘FAT DOES NOT MAKE YOU FAT’. In fact it is important you consume good quality fats if you want to build muscle and burn body fat. Good fats play a number of roles in energy metabolism, vitamin storage and absorption, and the production of hormones for overall fat burning. Foods such as red meat, fish, nuts, avocado, and oils such as extra virgin olive oil, coconut oil, walnut oil are great ways to get adequate healthy fat into your diet. You must however avoid dangerous fats such as hydrogenated and transfats such as the 7 ones you find in sweets, cakes, biscuits, low fat ready meals and many other processed foods.
8. EAT TO 80% FULL
I'm sure you may think that this is simple...but it can be a lot more challenging than you believe. This is huge as so many of us just over eat at meal times, even healthy meals. Over consuming calories will lead to us gaining weight...and because it takes the brain around 20 minutes to realise that the body is full, it is very important to stop when 80% full. This will lead to less over-eating and a calorie deficit, without tracking your macros at all.
9. TRACK & JOURNAL
This doesn't necessary mean tracking marcos on myfitnesspal but journaling the process and actions your taking in your training and nutrition plan can be huge step to seeing progress. This not only allows us to see what you're doing, adjust things when needed but also gives us the knowledge to know what works and what doesn't. So start journaling your daily training and nutrition and let your coach know so they can help with your accountability and things you can improve on or change.
10. LIVE BY THE 90/10 RULE
We all have a life and like to enjoy it. But as coaches know that sticking to a 24/7 isn't realistic or fun. 90% of the time you should be compliant to the rules above or your fitness goals. The other 10% should be enjoyed and EARNED, having a treat or a few drinks with friends and loved ones.