Nutrition For Fat Loss 2.0

DisclaimerBefore beginning any exercise or nutritional programme, please

consult with your doctor to make sure you are in good health. This manual is not meant to replace proper medical advice by a qualified health practitioner. No liability is assumed by ABC fit or

Aaron Breckell for any of the information contained in this document.

Published by ABC fitAll rights reserved. No part of this document may be reproduced, distributed, or transmitted in any form or by any means, including

photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

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Throughout this nutrition manual there are numerous practical activities for you to complete. For your own

success, I would strongly urge you to have a go at these.

Activity

Introduction 04 The Seven Principles Of Nutrition 05Principle #1 05Principle #2 05Principle #3 06Principle #4 07Principle #5 08Principle #6 09Principle #7 10Supplements 11Applying The Principles (Evening Workout) 12Applying The Principles (Lunch Time Workout) 13Applying The Principles (Morning Workout) 14The Priorities Pyramid 15The 80/20 Rule 16Body Fat Storage And Hormones 17Habits - Seeing The Wood For The Trees 18Top Strategies To Eliminate Bad Habits 20Top Strategies To Succeed Longterm 21Keeping A Nutritional Diary 23FAQs 24Shout About ABC fit 26

Contents

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Nutrition for fat loss, what a minefield of myths, misunderstood facts and messy fads! It's quite shocking to think that as many as two-thirds of fat loss dieters end up heavier than when they started. So why is this? Is it because there's so much contradicting information on losing weight available that people no longer know who to listen to? Is it because we just choose to see a healthy lifestyle as a means to an end? Is it because in an age of instant meals, instant communication and instant gratification people want instant results and therefore choose drastic, unsustainable behaviours? The honest answer is actually all of the above.

My ethos with all things fitness has always been simplicity and sustainability. To be able to take an otherwise complicated topic such as nutrition for fat loss and break it down into the facts you need to know, and combining that with measures that ensure you can sustain the behaviours forever, is important to me. The good news is - that’s what this manual is all about.

I’m going to leave you with a decision - you can read this manual through cover to cover. Complete the tasks presented with an honest effort, make the principles your lifestyle and I know you’ll get what you came for. Or you can continue doing what you’ve always done and who knows where you’ll end up five years from now! The decision is yours.

Your coach,

Aaron Breckell

“It is in your moments of decision that your destiny is shaped.”Anthony Robbins

Introduction

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Drink 0.033L Of Water Per KG Of Bodyweight Per Day You're a wet, moving organism made up of around 70% water. The body's ability to digest, transport and absorb nutrients is directly related to your fluid intake. If your tissues become dehydrated they will dry up like desert sand, become sticky and prevent your body from moving in an optimal range. With dehydration comes a decrease in work capacity by up to 30%. Prevent this by consuming 0.033L of water per KG of bodyweight per day.

For a 75kg individual this would be:

0.033L x 75 = 2.4L per day

When you're not drinking water with food, it should be spiked with electrolytes to expedite absorption.

“How much you eat matters, but the quality of the food we put into our bodies matters more because it drives our gene

function, metabolism and health.”Mark Hyman, MD

Eat Four Medium Meals/Snacks A DayThe evidence surrounding eating little and often is somewhat sketchy, but for whatever reason it seems to work for most people. The theory behind this principle makes sense. Digestion uses calories, so if you're regularly giving your digestive system work to do, you will keep your metabolic rate elevated. Eating often is also important for sustained energy levels as it helps keep blood sugar levels stable, as well as potentially helping to preserve lean muscle mass.

Principle #2

Principle #1

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The Seven Principles Of Nutrition You don't need a meal plan. For long term change and superior results, you need to be educated on the seven principles it takes to burn fat and keep it off! Don't get too caught up counting calories either. The macronutrient balance is more important than just cutting out calories. If you use the principles below correctly, you’ll take advantage of the hormonal effects of food and never go hungry. Ensure you're abiding by the following principles.

Insulin

Glucagon

30g

10g

Remove Sugar/Processed Foods From The DietA good question to ask yourself before you put something in your mouth is "would this have existed 5000 years ago?" If the answer is no, you probably shouldn't eat it (excluding the supplements that we’ll get onto later). Processed foods often contain high amounts of trans-fats, salt, sugar and preservatives. None of which are going to be a major contributor to your fat loss goals. High sugar foods give a steep rise in blood sugar levels and a surge of insulin, followed by an energy crash. Constant crashes in blood sugar and excess insulin will lead to weight gain, chronically raised levels of the stress hormone cortisol and insulin resistance. For agressive fat loss we need to use nutrition to our advantage and become sensitive to insulin. The diagram below shows two possible scenarios. If 10-30g of carbohydrates is optimal for blood sugar levels, on the left we can see what happens when a high sugar diet is consumed. Blood sugar levels are sent on a roller coaster ride. The right hand side shows an ideal scenario - blood sugar levels are much more controlled and glucagon is stimulated when blood sugar is at a low point. By following the seven principles laid out in this manual you will achieve this.

What Is Insulin?Insulin is a hormone made by the pancreas and is often described as the key that unlocks a cell to allow glucose (blood sugar) to enter. In the diagram above, insulin is being released to clear up all of the excess blood sugar. When it’s cleared up it usually gets stored away in adipocytes/fat cells. Controlling carbohydrates and choosing the correct types will help us develop insulin sensitivity. This means the body won't have to produce as much insulin for it to have an efficient effect.

What Is Glucagon?Glucagon is stimulated by protein. It works in an opposite way to insulin, in the respect that it can elevate the levels of glucose in the blood for sustained energy levels and help the body to burn fat.

Principle #3

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Consume A Hand Sized Portion Of Greens At Every MealVegetables and leafy greens should be consumed in abundance throughout the day. With every meal at least half of your plate should be covered with greens. They're high in fibre, low in calories and are an important source of many nutrients, including potassium, folic acid, vitamin A and vitamin C.

Greens have their highest nutrient content right after they’re picked. So always opt for fresh, organicproduce where you can. When it comes to cooking your greens, you can steam, boil or wilt. Whichevermehod you choose be careful not to overcook them. Overcooked greens will be robbed of all nutrients.

Ensure your diet regularly contains the following:

BroccoliSpinachKaleGarden peasAsparagusCabbageLettuceCollardsGreen beans

Principle #4

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Consume 1-2 Palm Size Portions Of Protein Per MealProtein plays a vital role in the body, especially when it comes to burning fat and maintaining lean body mass. Proteins are complex substances, that are broken down into amino acids and rearranged into new proteins that your body needs. Protein is quite hard for the body to digest, meaning you'll feel fuller for longer. It also stimulates glucagon, a hormone that raises the levels of glucose in the bloodstream and helps you burn fat for fuel.

A palm sized portion of protein will roughly contain20-30g of protein. Based on four meals per day, a female should consume one palm sized portion ofprotein with each meal, whereas a male should aimfor two.

Choose your protein sources from the following list:

ChickenEggsTurkeySalmonTunaSwordfish MackerelSea bassSardinesTroutPrawnsCrabLobsterCodBeefVenisonBuffaloOstrichZebraWhey protein shake

Principle #5

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Earn Your CarbohydratesCarbohydrates are your body's most important source of energy. We need energy for movement, growth, repair and fat loss! Cutting all carbs out of your diet for fat loss is a bad idea. You may strip weight initially, but it’s probably lean muscle as well as fat you’re losing. Most importantly, this approach is not sustainable long term. You've already learned that simple sugars are bad news for blood sugar level control, so you should be looking to consume complex carbohydrates.

You are going to be taking this a step further, andabiding by principle six - earn your carbs. By this I mean consume a fist sized portion of carbs in the meal afteryour workout. All other meals should be based around greens, proteins and fats. By doing this you can develop insulin sensitivity very fast. It’s also important to rememberthat carbs stored within the muscles, known as glycogen, areused as energy during resistance training. Due to the majority of the workouts I prescribe being resistance based, your muscles will be depleted of glycogen in the post-workout period, meaning the glycogen from the carbs you consume will be shuttled into the muscle’s cells as replenishment as opposed to the fat cells for storage.

Always Skip Carbs At Breakfast - The problem with most common breakfasts is they are all carb based - cereals, oats and toasts etc. As well as increasing blood sugar levels and spiking insulin, carbs also release serotonin, a calming neurotransmitter. Not a great way to start the day I'm sure you'll agree. Does the phrase "carb coma" ring any bells? Instead opt for a combination of protein and healthy fats at breakfast for a gradual rise in blood sugar.

Once you’ve had a workout and earned your carbs, ensure your carb source comes from the following list:

Sweet potatoYamQuinoaBrown riceBrown pastaWhite potatoBlueberriesStrawberriesRaspberries

Principle #6

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Consume A Thumb Sized Portion Of Fat With Every MealDon't fear fat! Fats are needed in the body to help absorb various nutrients, nourish the nervous system, maintain cell structures and regulate hormone levels. Fats are also fairly hard for the body to break down meaning they can keep you feeling fuller for longer. Trans-fats should be avoided at all costs.

Aim for a thumb sized portion of fat with every meal.This equates to around 10-15g of fat. Breaking this down further it could be something like a tablespoonof coconut oil to cook with, a tablespoon of olive oil as a dressing on your greens or a small portion of nuts.

Ensure your healthy fat sources include the following:

Coconut oilAvocados Plain nutsSeedsOlive oilHazelnut oilAvocado oilFlax oil

If you can hand on heart say you're abiding by the seven principles above and still not getting anywhere, either you're not training hard enough, or you’re consuming too many calories. Have you ever heard the expression “too much of a good thing?” You may need to re-evaluate that you are properly abiding by the portion size guidelines of the principles.

Principle #7

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CaffeineHow Much:5-10mg per KG of body weight (experiment depending on tolerance).Function:Caffeine fires up the adrenal glands, helps you burn fat for fuel and increases energy and focus. Take your caffeine dose around 30-60 minutes before your workout. A caffeine supplement or black coffee will both work just fine and if possible try to eliminate caffiene after 3pm as it could interfere with your natural sleep cycle.

Omega 3sHow Much:2-6g a dayFunction:Omega 3s contain the fatty acids EPA and DHA. Split your daily dose into two and take half with breakfast and half with your evening meal. They deliver some amazing health benefits such as heart health, joint health, brain function, bone health, regulation of your cholesterol triglyceride levels, helping to reduce post-exercise inflammation, lowering of the stress hormone cortisol, improving insulin sensitivity, speeding up metabolism, improving digestion and promoting healthy skin and hair.

Whey ProteinHow Much:20-30gFunction:If you’re struggling to acheive your goal of 1-2 palm sized portions of protein with each meal, try adding in whey protein powder as a supplement. It’s great way to deliver some amino acids to your repairing muscles and conveniently top-up your protein intake levels.

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Supplements Once the seven principles of nutrition are understood and put into practice, you then have the option to incorporate supplements. Remember a supplement is only as good as your nutrition, but with that said the correct supplement protocol can produce exceedingly good quality sessions, assist with fat loss and promote a rapid recovery. The fat loss supplement market is a minefield of false advertising and fads. All of the supplements mentioned below are backed by science and produce results.

Lean Beef Casserole

Spicy Prawn Salad

Chicken And Goats Cheese Salad

Black coffee

WORKOUT

7.00am

11.30am

2.30pm

7.30pm

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Applying The Principles Now you have a better understanding of the seven principles of nutrition and supplements for fat loss, here’s how they come together. This is what a typical day might look like for an individual training in the evening. Click on the meal titles to see full recipe and nutritional information on the ABC fit website.

2g Omega 3Smoked Salmon And Scrambled Eggs

2g Omega 3

(Remember to sip water during the day tomeet your daily intake goal)

Seafood Ceviche

Tuna And Mayo Jacket Potato

Superfood SaladBlack coffee

WORKOUT

7.00am

11.30am

2.30pm

7.30pm

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This is what a typical day might look like for an individual training during their lunch break. Please note, the times given have only been used for demonstration purposes, so tweak them if needs be. Click on the meal titles to see full recipe and nutritional information on the ABC fit website.

2g Omega 3Sirloin Steak And Poached Eggs

2g Omega 3

(Remember to sip water during the day tomeet your daily intake goal)

Paleo Chicken Nuggets

Steak And Stilton Salad

Teriyaki Chicken Donburi

Black coffee

WORKOUT

6.00am

11.30am

2.30pm

7.30pm

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This is what a typical day might look like for an individual training in the morning. Don’t forget, the times given have only been used for demonstration purposes, so tweak them if needs be. Click on the meal titles to see full recipe and nutritional information on the ABC fit website.

2g Omega 3Smoked Salmon And Scrambled Eggs

2g Omega 3

(Remember to sip water during the day tomeet your daily intake goal)

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The Priorities Pyramid So you should now have a better understanding of The Seven Principles of Nutrition and supplements for fat loss. Now I'm not expecting you to wake up tomorrow and have everything in perfect place, it's going to take time. My advice would be to break it down, get to grips with one thing before moving onto the next.

This leads onto the question - Where should you start? In theory you could start with anything, however I want to show you where to start for the most "returns on investment".

This is where the “Nutritional Priorities Pyramid” comes in. It's a perfect logical progression in which to approach making dietary changes to fat loss.

1) Hydration - Begin by addressing your hydration goal, as previously stated on page 5.

2) Energy Balance - Next, crack energy balance. You don't need to change too much here, but begin by looking at the quantities you're eating. You could also start using the hand portion size guidelines to help you.

3) Macronutrients - Here's where you can address the chunk of the seven principles. Look at consuming enough protein, carbs and fats in their relative quantities.

4) Micronutrients - If you do the previous point well enough, this should already be taken care of. However if you're an individual who knows you're deficient in a particular micronutrient, you can make a conscious effort to include foods that are strong sources of the micronutrient in question. For example, I know many women can end up with an iron deficiency. So if that's the case, they can make sure to incorporate foods such as nuts, beans or beef etc. into the diet.

5) Supplements - Last but not least, you can look at incorporating in supplements as mentioned on page 11.

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The 80/20 Rule No one is perfect!

Not even me.

And I'm not expecting you to be either. Telling you to follow the principles presented in this manual to the letter, with no exceptions is outdated advice. 

If you follow the principles 80% of the time, you'll see some decent results. The extra 20% gives you some flexibility to eat out on weekends and include some alcohol etc. To make this work and not affect your fat loss progress, you just need to plan ahead. For example, eat less during the day if you know you'll be eating/drinking more in the evening. 

It's really that simple, but you'd be surprised how many people forget to do it. The infographic gives you a perfect example of how this works. 

Lower LegFat stored in the lower leg is a result of lack of sleep and a low production of Growth Hormone (GH). Ensure you are getting 8-9 hours of quality sleep per night. This will not only help with recovery, but also increase the production of GH.

StomachFat stored around the middle is linked to elevated levels of the stress hormone cortisol. To counteract this ensure you are getting 8-9 hours of sleep per night and taking some time out during your week to relax. Paying particular attention to Nutrition Principle #4 and eating a hand sized portion of greens at every meal will also help.

Upper LegFat stored on the thighs creates the classic pear shaped body. It’s often a result of high estrogen levels, so to counteract this pay particular attention to Nutrition Principle #5 and consume 1-2 palm sized portions of protein with each meal. Principle #4 will also help, as greens can actually help detox excess estrogen out of the body. Another tip is to make sure you drink from a bottle that is BPA-free. BPA is a chemical used to make certain plastics that can leak into our drinking water and once ingested will mimic estrogen within the body.

The way fat is distributed and stored around the body is often a result of an imbalance of various hormones. The diagram below shows some common areas of body fat storage, as well as the nutritional and lifestyle changes you can make to correct the imbalances.

ArmsFat stored on the arms, in particular, the triceps or back of the arms is related to low testosterone levels. Paying particular attention to Nutrition Principle #5 and consuming 1-2 palm sized portions of protein with each meal will help with this imbalance. 8-9 hours of sleep per night should also be a top priority as lack of sleep can hinder testosterone production.

ChestFat stored in the chest area (especially in males) is related to a low testosterone/high estrogen ratio. Paying particular attention to Nutrition Principle #5 and consuming 1-2 palm sized portions of protein with each meal will go a long way in correcting this imbalance. Principle #4 will also help as greens can actually help detox excess estrogen out of the body.

Upper BackBack fat relates to our tolerance to carbs and how well as an individual we can deal with them. In order to train your body to deal with carbs better, make sure you adhere to Nutrition Principle #6 and earn your carbs. Choosing better carb sources is also wise. A sweet potato is a better quality source of carbs than a sweet chocolate pudding for example.

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Body Fat Storage And Hormones

In the wise words of Aristotle "We are what we repeatedly do." Habits are a type of behaviour that over time can become nearly or completely involuntary. On average, it can take as little as eight weeks for a habit to become natural to us. Habits in themselves can be very helpful as they allow us to live our lives with minimal conscious activity with everyday tasks. However, it becomes an issue when the habits we are in are negative to our health, fitness and productivity goals. To add to that many of us are making our choices based on instant gratification, not the long term consequences. You don't need to be a qualified nutritionist to understand that binge eating chocolate is not good for your waist line, but more often than not, that feel-good factor of chocolate hitting your lips far outweighs what might happen in a years time because of it.

Your Habits And Behaviour Reinforcement To demonstrate how behaviour reinforcement and our habits work let me use an analogy. I want you to imagine you’re standing in front of a thick, dense forest.

Armed with an axe, each time you repeat a habit you walk and cut a certain path through the forest. You can imagine after days, months and years of repeating that habit the path through the forest gets well ingrained. So ingrained in fact you can probably see from one end of the forest to the other.

OLD HABIT

YOU

YOU

OLD HABIT

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Habits - Seeing The Wood For The Trees

Take a moment to write out a thorough list of all of your bad habits you need to eliminate or change if you want to see results. Which

three are your worst?

Activity

Now, if you try and swap that habit you have to take another path through the forest. I won't lie, it's going to be hard! You've once again got to chop, push and trample the trees out of the way, but eventually you will reach the desired destination. 

This is where it gets tricky and people usually give up. You may repeat the new habit a couple of times, but the path of the old habit is still there. It's all to tempting to just take that route through the forest because it's easy. What it's going to take is patience and persistence. Just think, you could be going up against habits that you've been doing for over thirty years. The more you walk the path of the new habit the old path starts to grow back over. At first seedlings will start to sprout through the earth, until eventually the forest is once again thick and the path no longer exists. If you fall off the wagon, which is bound to happen occasionally, it doesn't matter. Just pick yourself up, brush yourself off and get back on with it.

YOU

OLD HABIT

NEW HABIT

YOU

OLD HABIT

NEW HABIT

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Top Strategies To Eliminate Bad HabitsThere are various strategies we can employ to eliminate our bad habits, here's some of the most successful ones:

Identify Your TriggersTake a look at your list of bad habits. For each one have a think about what your triggers are. Increasing your awareness of your own habits isn't quite enough to break them, you also need to work out what triggers them. For example:

- Are you more likely to drink to much if you're with certain friends?- Is there a particular time of the day when you just have to have something sweet?- Are there any particular emotions that trigger your bad habits - stress, anger, boredom? - What situations prompt your bad habits - driving to work, family visits, social events?

Perform A Bad Habits Spring Clean A traditional Spring clean doesn't just have to be performed in the Spring, and it certainly doesn't just have to mean dusting your furniture down. One easy strategy to eliminate bad habits is to clear the bad habits out. If your vice is eating chocolate, remove all chocolate bars from your cupboard. If you like a glass or two of wine in the evening, remove all bottles of wine from the house. You'll be surprised how effective this simple strategy can be.

Switch ItTake another look at your list of bad habits. Can you think of any healthier substitutes you can switch them with that will make them more beneficial to your goals? If you enjoy a can of coke every day, could you not swap it for a glass of sparkling water flavoured with slices of lemon and lime? Or if your vice is having a large sweet pudding every evening after dinner, why not switch it for a bowl of fruit and yoghurt? You'll satisfy that sweet craving, but probably half the amount of calories that you were originally consuming and give your body a quality source of macronutrients and micronutrients. The list that follows is some common bad habits that I see, and a corresponding healthier substitute. Hopefully they will give you some inspiration for changes you can make in your lifestyle.

Forgetting to eat meals - Prep meals the night before for the following day. Forgetting to drink water - Carry a water bottle with you everywhere you go.Consuming to many calories - Swap your dinner plates to a smaller size and make sure you adhere to the Seven Principles Of Nutrition for fat loss.

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Ease InI used to be really into my surfing, spending a few weeks out of the year on the North Coast of Cornwall. When first walking into the ocean, I like to wade in up to my knees first, then to my waist and finally to my chest, before submerging myself completely. Some people just run and dive straight in, usually followed by a loud yelp and a rapid dash back to the shore. The freezing water is just too much of a shock. Changing our habits is much like this process. You may have spent months, years or decades engraving your bad habits in, so it can be wise to work on them one step at a time.

Dive InNot everyone is programmed in the same way. Some researchers have found that for some individuals, they find it easier to make lifestyle changes if they change all of their bad habits at once. If you're the person who can dive in the water and stand the freezing cold shock, great! This strategy is for you.

Once your bad habits have been removed, it's vital you have some strategies that you can use to keep them removed. Here's some of the most successful:

Set Yourself Up For SuccessA new habit, whether it is lifestyle or diet orientated, should work in the background of your life if it is to be successful longterm. This is where planning ahead and preparation comes into its own. If you know you need to be eating more protein, make sure you've been shopping and purchased some lean meats, fish and eggs so protein sources are available for your mealtimes. If your goal involves drinking more water for optimal hydration, carry your water bottle around with you everywhere you go. 

Think Positive, Not NegativeUsing the example I gave earlier of an individual eating a large sweet pudding after every meal in the evening and switching it for a bowl of fruit and yogurt for a healthier alternative. It's important we programme our minds to think positive, not negative. It would be very easy for that person to think "I'm so depressed, I just want one bite of that chocolate fudge cake". Instead they should be thinking "This delicious bowl of fresh fruit and yoghurt is beneficial towards my goals, it tastes great and it's packed with vitamins that will keep me healthy." Which mindset do you think will succeed in the long term?

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Top Strategies To Succeed Longterm

“First we form habits, then they form us. Conquer your bad habits, or they’ll eventually conquer you.”

Dr. Rob Gilbert

Find A Success PartnerAs your coach, I'm your number one success partner! Together we are powerful, but do you know what's unstoppable? Two people that are working towards the same goal that have regular contact with each other. Your success partner is someone that will help keep you accountable as you engrain your new habits into place. Scheduling a regular day and time in which you can have a conversation and trade information on how your week has been will work wonders for your progress. You can even think about having a workout together to help motivate each other during other aspects of your lifestyle.

Introduce Some Healthy Competition There's nothing wrong with a bit of healthy competition. I've worked with a handful of clients in the past, that are all friends and working towards increasing their activity level and losing fat. They all had a Fitbit and used a function in the app called The Work Week Hustle. This is a challenge/leader board in which you can invite a group of friends into and the person with the highest amount of steps done in a week wins! Some of my clients were going crazy and going for five dog walks a day and taking short walks during our rests between sets in the gym. They were literally doing anything they could to place higher on the leader board. It's great what a little bit of healthy competition can do to us all.

Celebrate Your Successes There's nothing worse than being all work and no play! It's important you celebrate your successes personally. The trick to a successful celebration, is to use the correct incentives. For example, rewarding yourself for a month of chocolate-free eating with a binge of chocolate is not the way to go. Instead a better option would be to reward yourself with a new pair of shoes or some new clothes etc. Better yet, why not say to a loved one or friend "If I manage to achieve this goal in six weeks time, will you buy me that new pair of gym trainers I'm after." It's a great way for other people to show their support. 

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Print out the ABC fit Nutrition Diary found in the resources section of the members area. Log an entire weeks worth of food and drink (be as honest as possible) and compare to the seven princples of nutrition. Which princples do you do

well with? Which principles do you need to focus on?

Activity

At ABC fit, we're all about simple and sustainable solutions. One simple way to keep track of your nutritional intake and to create some accountability is to keep a nutritional diary. You can use a fancy app or just good old pen and paper. The simple act of having to keep track of everything you put in your mouth will always make you think twice before eating the wrong things and create positive reinforcement when you eat the right things. There's no rules as such when it comes to when you should record your data. I know some people that do it before they've eaten, some after and some just simply record everything at the end of the day. One thing to bare in mind is to not get into the mindset of thinking the nutritional diary is everything. It should operate in the background of your life. If it becomes too prominent within your life, it essentially becomes a dysfunctional habit with food we don't want you to have.

What To Track?There are a few key things I would strongly urge you to make a note of when keeping a nutritional diary.

Time - Recording the time is important as it will allow us to get a better idea of how your day is structured.

Food/Drink - This goes without saying. Be as honest and detailed as you can here. We'll be able to analyse what your putting in your mouth and see how well it matches up with the nutritional principles. 

Mood - Making a note of your mood when you eat various foods is important, as you will soon discover a pattern and identify any triggers you may have. For example, you may notice you crave sugary foods if you're feeling tired and drained. 

Macronutrients - This is optional, as it's not always relevant in everyone's case, but jotting down the calories, carbs, proteins and fats you're eating will allow us to get a better understanding of the macronutrient breakdown you're consuming on a daily basis.

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Keeping A Nutrition Diary

How much weight should I be losing per week? Sometimes I lose five, sometimes I lose none. Is this ok?Yes. This is absolutley fine and is often the way. Losing body fat is a process that is never linear. We usually say to aim for 1-2 pounds a week as an average, but as long as things are heading in the right direction over a period of four to eight weeks, you’re on the right track.

Chocolate is my vice, so I’m going to ban myself from eating it. Is this a wise idea?Probably not. I’d never actively encourage someone to ban foods. Just simply focus on the seven principles of nutrition presented in this manual. If you do this your blood sugar levels will be more stable, you’ll feel fuller and you’ll be less likley to crave your vice. A better option would be to keep bad foods hidden away and prehaps not buy them, so as to keep them out of the house. Whilst placing a ban on certain foods may seem like a good idea in the short term, long term it’s a road to disaster. Tell anyone they’re not allowed to eat something, and sooner or later the urge to consume it blows up. This is often followed by an all out binge of that certain food. It’s psychology, we all crave what we can’t have!

I’m really stuggling with the nutrition side of things, any words of advice?Proper planning and meal prep is everything. Go food shopping once a week and prep meals the night before to take to work, or school etc. Buy yourself a cooler bag to conveniently transport your meals. In my experience, the most successful clients also keep a food diary. You can use one of these fancy apps that works out your macro values for you, or just use a good old pen and paper. Anything that will make you more accountable.

Where can I buy the recommended supplements from?Myprotein will have all products you need. For an exclusive discount click the link below:

MYPROTEINThen use the following codes at the checkout:

15% off for new customers: ABCFIT3

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FAQs

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As this manual draws to a close, if you have any burning questions I’m here to help! Draft them up on an email and

send them over to me at info@abcfit.co.uk

Activity

I notice you don't place that much emphasis on calories in versus calories out, why is this?Calories in versus calories out isn't a myth, it works. If you consume more than you burn, you'll gain weight. If you eat less than what you burn, you'll lose weight. However looking at fat loss as simplistic as this isn't good for health or optimal body composition. For example, you could eat 1500kcal of chocolate per day, be in a deficit and lose weight, but hormonally this isn't ideal. Your blood sugar and insulin will be all over the place, you'll feel rubbish and the weight you lose will more than likely be lean tissue. By adhering to the nutritional principles you'll stimulate all the right hormones when needed, preserve or if not gain lean tissue and burn fat at the same time. Chances are you'll also put yourself in a small calorie deficit by following the nutritional principles anyway.

If I exercise hard enough can't I just eat whatever I want?I'm afraid not! You really can't out-train a poor diet. As we've already discussed eating a balance of the correct macronutrients is important for optimal hormone levels and fast, healthy fat loss.

Can I have a cheat meal?Oh go on then! The amount of times you can have a meal that is slightly away from the norm should be based on your current body fat levels. Here's a guide I've used in the past with great success. You’ll notice the leaner you become the more fequently you can cheat. This is because as body fat levels drop and hormone levels optimize, you will be able to handle the influx of carbs, fats and calories more efficiently.

Not only does a cheat meal keep you motivated, having a meal that's higher in calories and slightly naughty can up-regulate the thyroid and rev the metabolism to keep the results coming. When selecting your cheat meal ensure it is just a meal and not a binge. As a general rule follow the 80/20 rule on page 16.

Male+25% - Never

15-25% - Once every 4-5 weeks10-15% - Once every 2 weeks

5-10% - Once a week

Female+35% - Never

25-35% - Once every 4-5 weeks20-25% - Once every 2 weeks

15-20% - Once a week

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