Have you ever stopped to think about what’s really in the food you’re eating? Society and the government often push convenience and calories, but there’s a lot more to it than that. Understanding proteins, carbs, and fats is essential if you want to make smart choices about your health. Unfortunately, not everything in the shops is as healthy as it looks, and it’s easy to get caught out. But don’t worry—we’ll break down the basics and show you how to be more aware of what you’re eating.
Understanding why and what you’re eating is crucial for gaining a new perspective on food and improving your overall health.
Before we dive into the factors causing weight gain and health problems, let’s cover some key points:
These are essential to understand when we’re creating your program, which we’ll review during your in-depth analysis and induction.
When you don’t fully understand what’s in the food you eat, it can lead to unexpected side effects like water weight gain, bloating, and tiredness. These issues often stem from hidden ingredients and poor food choices that are overlooked. By getting to grips with what’s really in your food—like excess sodium, unhealthy fats, and artificial additives—you’ll be better equipped to avoid these problems and feel more energised and healthy.
Here’s what’s important to find out if you have any of the following issues:
Water Weight: Extra fluid your body holds can cause daily fluctuations in the scale. You might notice changes of 2 kg or even 5 kg from day to day.
Why You Might Be Carrying Water Weight (Probable Causes):
- Sodium intake
- Excess carbs
- Certain medications
- Dehydration (not drinking enough water)
- Hormonal changes (e.g., menopause)
- Lack of physical activity
- Alcohol consumption
- Sleep deprivation
- Chronic illness
These factors often indicate inflammation in the body, which we aim to address in your program.
Bloating: If you frequently experience bloating, consider these possible causes:
- Digestive issues (e.g., gastritis, IBS, constipation, acid reflux, stress)
- Bacterial overgrowth in the small intestine
- Allergies
- Overeating
- Food intolerance
- Swallowing too much air
- Inflammation
Lethargy/Tiredness: Feeling tired after eating or experiencing fatigue can be due to:
- Overeating, especially carbs
- Stress and anxiety
- Allergies (dust, food, etc.), brain fog, and vertigo
- Poor posture (which can make you feel lethargic and is an important part of your program analysis)
- Environmental factors (e.g., high altitude, poor air quality)
- Chronic pain (e.g., migraines)
- Vitamin deficiencies
Understanding these factors will help tailor your program for better results and long-term health improvements.
Here are three key recommendations I highly suggest:
1. Intermittent Fasting (10/8): This approach involves fasting for 10 hours and eating within an 8-hour window. It can help regulate metabolism and improve overall health.
2. Extended Fasting (24–72 Hours): Taking breaks from eating for extended periods can significantly reduce inflammation and provide numerous health benefits. This practice allows your body to reset and recover.
3. Comprehensive Testing:
- Nutritional and Allergy Tests: Identify allergies and digestive sensitivities to tailor your diet accordingly.
- ECG (Electrocardiogram): Essential for male applicants to monitor heart health.
- Blood Pressure Check: Regular monitoring to ensure cardiovascular health.
- Blood Test: To assess various health markers and deficiencies.
Additionally, consider incorporating the following into your routine:
- Apple Cider Vinegar: Enhances nutrient absorption and can indicate if you have digestive issues if it causes discomfort.
- Probiotics: Support gut health and improve digestion.
- Multivitamins: Fill nutritional gaps and support overall wellness.
- Plant-Based Foods: Offers a range of essential nutrients and promotes a balanced diet, also advisable if you have high cholesterol.
So lets understand where we’re going wrong and what’s causing us to be overweight to start with:
Proteins
I’m sure we all know what our protein sources are by now here’s a list of what we would advise as the best sources:
- Chicken breast
- Turkey breast
- Lean beef (5%-10% fat)
- Fish (Salmon, Tuna, Tilapia)
- Eggs
- Greek yoghurt
- Cottage cheese
- Tofu/ Tempeh
- Lentils
So protein is essential for muscle growth and repair, hormone production, cellular structure and function, immune function, it can be used as an energy source if less carbs are in your diet, and it also helps to reduce hunger.
Complex Carbohydrates
- Rice
- Whole meal (Pasta, Bread, Flour)
- Oats
- Fruits
- Vegetables
- Starchy carbs (potatoes, corn, peas, pumpkin)
These are our primary energy source, essential for brain function and physical activity, they help with digestion, they help bowel regularity, having the right amount of carbs ensures that the proteins you eat are used for their primary functions (muscle repair rather than being converted into glucose for energy) If you’re overeating carbs which we like to call “carb overload”, most likely you’ll feel lethargic and sleepy, not only that but if carbs are not used as energy and you’re not physically active you’re going to gain weight.
- So just to explain when you eat carbs like bread, pasta, or chocolate, your body breaks them down into sugar (glucose). This sugar goes into your bloodstream to give you energy right away or gets stored for later use. (This is why we need carbs to train, to do physical activity, daily brain function)
- If you eat more carbs than your body needs for energy, especially the sugary kinds (simple carbs), your blood sugar levels can spike. To handle this, your body releases something called “ insulin”, which helps move the extra sugar into storage.
- If there’s a lot of extra sugar and your storage for immediate use (like glycogen in muscles and liver) is full, the leftover sugar gets turned into fat and stored in your body. Over time, if you consistently eat more carbs (or any food) than you burn off, you can gain weight because your body keeps storing the extra energy as fat.
Simple Carbohydrates
These are the types of carbs we want to have in moderation (they are the biggest cause for health issues), they are quickly digested and result in rapid spikes in blood sugar levels.
- Sugars (Cakes, dessert, ice cream, chocolate, biscuits etc.)
- Fruit juices
- Refined grains (White rice, white bread, pastries etc.)
- Processed foods (Soda, Frozen meals, fast food, potato chips etc)
Fats
- Avocados
- Coconut oil
- Olives
- Nuts (Almonds, Cashews, Walnuts, Pistachios etc)
- Dark chocolate
- Omega-3 (Salmon, Sardines etc.)
So with all three of these food sources we want to find a balance within your macros/ calories.
Let me just give you this quick analogy of how it all works together:
So, let’s think of how a car runs:
- Carbohydrates are like the gasoline in a car’s fuel tank, providing quick energy for immediate use. They are broken down into glucose, which fuels muscles and organs during activities like sprinting or lifting weights.
- Proteins function as the building materials and maintenance crew, made up of amino acids that repair tissues and maintain cellular structure, similar to how maintenance keeps a car running smoothly.
- Fats act as the reserve fuel tank and protective coating, providing concentrated energy, storing essential nutrients like vitamins and insulating organs (heart, lungs, liver etc.) similar to oil needed for a car’s engine to perform properly.
So, just like a car if you put the wrong stuff in? you put crap in your engine (simple carbohydrates) or your fuel gauge its very likely that there will be problems eventually. And that’s exactly the same thing for our bodies, if we’re constantly eating junk we’re just going to get more and more health problems as we get older and older. Like we would buy the right stuff for our vehicle, we need to do the same for our bodies.
And If you’re aiming to get fit and stay healthy, eating out can really complicate things and make this extremely difficult.
We all love the convenience of grabbing a bite from our favourite fast-food spots or local cafes. But here’s the thing: most restaurants don’t provide details like calories or how much protein and fat are in their dishes. This makes it tricky to know what you’re actually eating and not to even mention the quality of the ingredients they are using.
Eating healthy a lot of the time you need to opt for organic food and whole foods that haven’t been mass-produced with chemicals and this can be quite hefty on the wallet. Organic produce and high-quality ingredients often come with a higher price tag, making it difficult to stay away from highly processed foods whether you’re dining out or even shopping for groceries.
it’s important to know what you’re consuming: If you’re buying snacks or groceries, always have a look at the labels. Check the ingredients for hidden sugars, unhealthy fats, and excess sodium. This helps you avoid consuming ingredients that are not beneficial to your health in any way, usually added to mass produced products to “save money”.
You don’t have to spend a fortune to eat well. Here are some of our tips to save money while eating healthily:
- Shop at Local Markets: Fresh fruit and veg from local markets can be cheaper and tastier than supermarket options. Plus, you’re supporting local farmers.
- Visit a Butcher: Buying meat from a local butcher can be more affordable and often higher quality. You might even get some good tips on how to cook it perfectly.
- Easy Nutritious Foods: Frozen veggies, beans, and whole grains are budget-friendly, have a long shelf life, and are packed with nutrients. Stock up on these for simple, healthy meals.
- Use an Air Fryer: An air fryer is a game-changer if you’re short on time. It makes cooking quick, easy, and healthy, allowing you to make your favourite meals without spending hours in the kitchen.
- Invest in a Blender or NutriBullet: A blender or NutriBullet is essential for adding flavour to your meals. Use it to create delicious homemade sauces like pasta or curry sauce, and to prepare healthy smoothies or juices.
- Calculate Your Macros: Understanding your daily macronutrient needs—protein, carbs, and fats—is key to hitting your fitness goals. Knowing your macros helps you plan meals that fuel your body effectively.
- Meal Prep for Convenience: Meal prepping ensures you always have healthy meals ready to go, even on busy days. This saves time, reduces stress, and helps you stick to your nutrition plan.