The key to successful diet and nutrition is the incorporation of a few basic principles into a normal healthy eating plan. Perfecting a good diet is often the toughest part of completing any lifestyle change, but it is often the change that harbors the greatest results. With the demands of hectic work and social lives, it is often diet that gets neglected. Fit these principles into an already existing healthy eating plan, and reap the rewards as you progress towards your health and fitness goals.

• Meal distribution and timing

• Front loading of calorie counts

• Reduction of starchy carbohydrates and inclusion of protein

• Introduce cheat days

• Take advantage of supplements

• Get a support network

Meal Distribution and Timings:

A healthy body needs all three macronutrients; protein, carbohydrates and fats. However, it is not just what you eat that is important, it is when you eat it. The body needs to be refueled every 3-4 waking hours, working up to 5 small meals per day. This will allow the body to maintain a positive hormonal balance throughout the day, and will stem the process of binge-purging that leads to over-eating. Divide your average daily calorie intake by 5 to give the appropriate meal sizes, or stick to your pre-existing three square meals, but add in two nutritious snacks in between.

The practical side of achieving this needs organisation. To consume the right nutrients at the right spacing will need preparation; three smaller meals and two nutritious snacks will need to be prepared either in the morning before work, or the night before. Invest in Tupperware and take advantage of appropriate supplementation to make this easier.

Front loading of Calorie Count:

The body utilises the majority of calories in the morning, and tails off towards the evening. For the majority of people, breakfast is often skipped, lunch is crammed into an over-stressed lunch-hour, and the evening meal is the main meal of the day. This is almost the exact opposite of the bodies need for calorie processing. ‘Front loading’ the calorie count means realigning your calorie intake so that you are giving your body calories when it needs them, and are not over-loading the system when it doesn’t.

The simple mind-set adjustment to adopt is swapping the time of your main meal. If you think of the first three meals of your day as the most important, and the remaining two as just times to refuel your body and stave off hunger, your body will quickly realign itself to a healthier way of using the calories you ingest. This means more used for energy, less stored as fat.

Reduction of Starchy Carbohydrates, Inclusion of Protein:

Contrary to popular belief, it is not the fat in food that makes you fat, but for most, it is the carbohydrates. This means that most ‘Low Fat’ products are out; they’re higher glycemic index means not only will you be hungry in an hour, but your energy levels will plummet! Starchy carbohydrates, such as Rice, Pasta, Potatoes, Breads and Alcohol are to be gradually reduced. The best way to do this is by splitting your day into AM and PM, and then leaving them alone for the PM section. The reduction of this type of carbohydrate can drastically affect the way you look and feel. However, this is not a complete removal of ‘Carbs’ from your diet, but a reduction of a certain type of carb after a certain point in the day; you will still be getting carbs from vegetables and other food sources to maintain a balanced diet, but as a rule of thumb, try not to consume more than 40 grams of fibrous carbohydrate / day, for the first 14 days.

If you are reducing the calories received from carbs, increasing the protein will pick up the slack. You should be aiming to consume 1- 1.5 grams of protein / kg of lean bodyweight / day. To get your lean bodyweight, subtract your ‘fat weight’ from your ‘overall weight‘; for most it is taking between 20% and 30% off their overall weight!

You should also be looking to sneak in a protein source at every meal, and at an absolute minimum, for 3 out of your daily 5 meals. This will maintain a stable blood-sugar level, aid the digestive tract, and elevate your metabolic rate to keep body fat levels down. A great way to start the day is with a meat and nut breakfast. However, your diet must be balanced to avoid food allergies, so vary your meat and nuts, and try to eat I different meat with a different nut each day.

Introduce Cheat Days:

This is a must for anyone trying to change their eating habits. When adapting your nutrition plan and cutting out most the stuff that you enjoy eating, a strategy to help you succeed is to introduce cheat days. Once a week, give in to your cravings and indulge in whatever you want. Ice cream, Take-aways, Alcohol… This will help you stay on track for the other five or six days, and satisfy your cravings for another week. You will be surprised at how your body feels after a few weeks; most clients report that they feel so much better without the things they used to eat, their cravings all but disappear.

Meal Replacements & Supplements:

Today’s nutritional landscape has been crafted so that convenience is as much a priority as good nutrition. With fast-food and pre-packaged meals containing 90% dead calories (of no nutritional value), it is a good idea to source reliable and healthy sources of nutrition.

One major impact from supplementation is the introduction of fish oils. These oils increase utilisation of fat stores and decrease the ability of the body to store fat. The EPA and DHA in good fish oils also help maintain cell membrane flexibility, the efficiency of insulin receptors, and have even been shown to reduce morning stiffness and inflammation, whilst regulating blood supply to the brain. This wonder supplement has also been proven in medical trials to reduce the impact of ailments as wide as asthma, dermatitis, Raynaud’s Syndrome, and depression. The correct dosages are subject to numerous factors, and should be calculated by your practitioner; it can range from anything up to 45g/day for males, and 30g/day for females, throughout the day with meals, to as little as 3-6g/day once a desired body fat% is reached.

Another useful source of nutrients are meal-replacement products. These often take the form of a bar or shake, and are good sources of the macronutrients your body needs. If you are finding it hard to fuel your body every 3-4 hours, buy into these products to make your life easier. A shake should be consumed immediately after training on your workout days, and can be used as one of your meals on non-training days. If you are worried about the impact upon your health, consult your doctor for advice. However, these products when taken appropriately often provide a cheaper and more convenient source of good nutrition than most other things you will find; your trainer can recommend good brands and products.

Get a Support Network:

When adopting a change of lifestyle, you will not be the only one affected. Your partner, those you eat with, and indeed spend time with, will all be affected by the change. Get them onside, and involved in what you are doing; one persons’ will to succeed and lead a healthier life can only be enhanced if they have the support and help of those who surround them. If you explain the key principles, and how easily they can fit into your lifestyle, a healthier balanced diet can be achieved by all those who take part. Those who are supported through this change are more likely to succeed and therefore reach there goals of long-term health and fitness.

These guidelines have been developed as a framework to base your new diet and living plan from. Use your common sense, experiment with natural herbs, oils and spices, and have fun with your food. Try to enjoy cooking and keep what you are eating varied. Stick to this plan and you will be leaner, healthier and feel a world of difference within weeks, not months.