So your looking to get your nutrition dial in? Training alone is not going to get you your results(of course you cant do it without both), but you need to nail your nutrition.
Everyone is looking for the magic diet. The truth is that there is NONE!! But there is a healthy lifestyle, and this is the key to getting your results.
So where to start……..The Kitchen
• Get Organised, make sure you have all you utensils you need
• Make a list of the foods you need, avoiding impulse buys
• Set yourself a budget
• Buy the bulk of your food every week or 2 weeks
• Make sure you are buying unprocessed foods
• Get your food from the freshest source possible, try your local farmers market and see what you can get there.
• Don’t spend hours driving between 5 different places to shop
• Buy the bulk of your food from 1 supermarket and make sure they have what you need.
• Don’t buy as you need, this wastes time and you will • Make a plan of what your going to eat for each meal
• Have some easy go-to healthy snacks
So here is a break down of my shopping list , obviously this may not suit some people due to allergies or intolerances.
Proteins – mostly animal sources. Important for building and repairing muscle, also increasing satiety and decrease hunger.
• Chicken – fillets, breast
• Turkey – Fillets or lean mince
• Tuna- fresh or frozen(avoid the tinned stuff)
• Salmon – fresh, frozen or smoked (this doesn’t include fish fingers)
• Other fish- Hake, cod, trout etc
• Shellfish – Pawns, crayfish, muscles, clams
• Extra Lean Beef Mince
• Protein Powder (a good quality one, I normally use Kinetica)
• Ribeye Steaks,Sirloin Steak, Fillet Steaks
Complex Carbs – Depending on your goals or sensitivity to these, the amount you consume will vary. Otherwise, all of these I consider being attractive choices to produce good energy to help get you through the day.
• Oats (unprocessed)
• Sweet Potatoes
• Beans (Pinto, Black, Kidney)
• Pasta (Whole Wheat)
• Rice (Jasmine, Brown)
• Rice Cakes (Wholegrain)
Fibrous Carbs & Vegetables – This will help a lot with weight loss, digestion and curbing appetite. A great rule of thumb is: fresh first, frozen second, and canned should be your last choice.
• String Beans
• Brussels Sprouts
• Kale…. And plenty of others
Fruit – again depending on your goals, being fat loss I would limit my intake, but for general healthy living nutrient dense foods but contain a lot of natural sugars besides most berries
• Berries (Blueberries, Strawberries, Raspberries)
• Lemons or Limes
• Avoid dried fruits these are loaded with sugar
Healthy Fats – Having plenty of “Poly” and “Mono” unsaturated Fats in your diet is very important. Fat acts as a transport to carry nutrients to all parts of our body. Sounds funny, but you actually need fat to lose fat.
• Natural or Organic Peanut Butter
• Coconut Oil
• Olive Oil
• Nuts (Peanuts, Almonds)
• Flaxseed Oil
Dairy & Eggs – Eating from this group you must be caution if you are looking to loose fat.
• Low-fat or Fat-free Cottage Cheese
• Low or Non-Fat Milk
• Greek Yogurt (look for low sugar only)
• Feta Cheese
• Fat Free Cream Cheese
Herbs & Spices – Great additions to any meal! Most of these will make you think twice about it being too difficult to eat the same meals over and over.
• Chili Powder
• Cayenne Pepper
• Onion Powder
• Garlic Powder
• Curry Powder
• Dry Mustard
• Black Pepper
If your struggling to get your nutrition track, this is a great way to start.
Get organised and get stocked up
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