Daily Water Consumption:
Minimum of 3L/Day, this is depending on age, gender, energy output as well as environment around us (hot, cold etc.
Food Guide options
Foods to Avoid:
1. Soft Drinks
2. Artificial Sweeteners
3. Refined Sugar
4. Refined Carbohydrates
6. Excessive amounts of Dairy
7. Fried Foods
Foods to consume:
1. Proteins: white or pink fish, eggs, black beans, kidney beans, chick peas, lentils, lean red meat, lean white meat
2. Vegetables: broccoli, kale, asparagus, zucchini, green beans, bok choi, pak choi, baby spinach, spinach, silverbeet, lettuce, cabbage, brussel sprouts, squash, pumpkin, cucumber, celery, eggplant, capsicum, onion, beetroot, tomato, carrot, lemon, lime
3. Carbs: Sweet Potato, Basmati Rice, Brown Rice, Quinoa, Oats, Potato, Fruit (bananas, berries, pineapple, apple, melon, orange, passionfruit, grapefruit), Freedom Foods (rice puffs), GF Wraps, Rice Cakes, Gluten Free Pasta.
4. Beverages: black only or using milks (almond milk, rice milk, coconut milk), black, green and herbal teas, water, sparkling mineral water.
5. Fats: Nuts (almonds, walnuts, brazil nuts), avocado, coconut oil, olive oil, chia seeds, organic butter, coconut cream, coconut yoghurt
6. Sweets and Sauces: Coconut Aminos, Tamari, Sesame Oil, Mustards, Vinegars, Fish Sauce, Honey, Maple Syrup, Rice Malt Syrup, Dates
7. Herbs and Spices: Any plain spices, Himalayan, Celtic or Herbal Salt, Any herbs, Ginger, Garlic, Tumeric, Chilli
Cheat Meals or Refeed Meals
I propose one cheat meal per week. This is a meal where I will allow you to go out and eat whatever you want without counting calories. Keeping in mind that you need to keep yourself accountable as well. Be smart and disciplined.
Logging Your Macros:
Food with a Nutrition Label
When counting macros, foods with a nutrition label are easy. Just take 30 seconds to look at the label, jot down your macros and move on with your day.
The information listed on a nutrition label is for one serving. It is important to keep this in mind because many consumer products contain 2-3+ servings in a package.
For example, the macros listed on a bottle of mountain dew:
However, there are 2.5 servings in a bottle.
So, the macros for a bottle of Mountain Dew are actually:
Fat: 0 grams (0g*2.5)
Carbs: 78 grams (31g*2.5)
Protein: 0 grams (0g*2.5)
Don’t get caught in the trap that gets the average, brainless consumer.
31 grams of sugar? 110 calories? That’s nothing. *Chugs bottle*
Food without Nutrition Facts
Counting macros in food with a nutrition label is straightforward, but there will be many situations where the macros are not printed nicely on the package. Here is how to handle those times.
The best tool I find to use for foods without Nutrition Facts is Myfitnesspal. I recommend downloading this app for foods without nutrition labels.