I can help you to achieve your best body shape and size.
Concurrently optimise your weight, health and energy levels with the key nutritional principles I outlined in the book, The ONE Diet and have continued to refine since. I will ensure you fully grasp the concepts and practical approaches required to succeed, whilst providing advice, encouragement and accountability.
We will focus on eating the right amounts of tasty, natural, unprocessed and unrefined foods that your body is designed to thrive on. Eating in this way will ensure that your body attains its ideal shape, size and body fat level naturally.
OUTCOMES TO EXPECT FROM YOUR NUTRITIONAL COACHING
Nutritional advice: an overview
WHAT TO EAT
1. Protein/Fat—Choose from this list: beef, lamb, fish, game, goat, pork, poultry and eggs.
2. Starches—Root vegetables and white rice.
3. Vegetables/Salad—Almost all vegetables and salad are acceptable.
3. Healthy Fats—Use these fats in moderation for cooking; butter (ideally pastured butter from cows fed grass), lard, ghee and unrefined virgin coconut oil. Use extra virgin olive oil in moderation as a salad dressing if you enjoy the flavor.
4. Healthy Snacks:
a) Fruits—Limit to one to two portions per day whilst focusing on weight reduction. These fruits may be particularly useful during weight loss: all varieties of fresh berries, cherries, apples, pears, apricots, peaches, plums, kiwi, pomegranates, figs, prunes, bananas, and grapefruit.
b) Nuts—Choose from this list: almonds, walnuts, macadamias, pistachios, hazelnuts, pecans, pine nuts, brazils. If you enjoy the taste of any of these nuts, have an occasional palmful or add them to a salad.
c) Cheeses—small quantities of mature and hard cheeses (as they contain less lactose (milk sugar) and their protein content is more digestible than soft cheeses) including: cheddar, gorgonzola, parmesan, gouda, edam, emmental and gruyere. Soft cheeses are acceptable if you find they cause you no digestive distress. Avoid processed cheeses altogether.
WHAT TO MINIMISE
In addition to eating healthy foods from the previous list, it is often useful to minimise the following:
1. Grains—Cereal grains, whole grains, refined grains, flours, or products that contain grains—pasta, bread, breakfast cereals, pastries, biscuits, crackers, pies and other bakery goods.
White rice is an exception to this rule as it is a non-gluten grain and has fewer inflammatory anti-nutrients than the gluten grains like wheat.
2. Sugars And Sweeteners—Foods and drinks that contain added sugars and sweeteners, including table sugar, sucrose, dextrose, fructose, high fructose corn syrup, rice syrup, glucose and so on. (These sweeteners are also often present in ready meals, cakes, biscuits, jams, confectionary, desserts, sodas, soft drinks, sports/energy drinks, etc.).
3. Unhealthy Fats—Vegetable/grain/seed and nut; oils, fats, and spreads. Hydrogenated oil/fat, partially hydrogenated oil/fat, trans fats, and interesterified fats. Also, avoid products containing these fats; check the nutritional label.
4. Altered Fat Level Products—”Low-fat,” “fat-free,” and “reduced-fat” products. This includes semi-skimmed and skimmed milk, low-fat yoghurts, low-fat cheeses, etc.
5. Fruit Juices—All fruit juices, as they contain too much sugar.
6. Junk Food In General—Ready meals, microwave meals, crisps, chocolate, fast food/junk food, soft drinks, etc.
7. Processed Meat—Sausages and other processed meats that have been filled out with carbohydrates (sugars).
8. Highly-Caloric Alcoholic Drinks—Beer and lager, cider, sweet wines and fortified wines (port, sherry, dessert wines).
By minimising consumption of the items in this list, you will have reduced the foods and ingredients that are typically responsible for triggering weight gain. Moreover, you will have taken some of the most beneficial steps possible to improving your long-term health.