Module 2

Nutrition

Why dieting doesn’t work

We all know dieting doesn’t work, at least as far as long-term results goes anyway, which is why in order to get lasting changes we need to move you away from the dieting mentality completely.

Before we dive into what foods to be eating, I just want to cover why this has to happen and what nutritional principles we should be following.

The basics of nutrition

The first step in this journey is to cover the basics of nutrition, as this foundation will allow you to start to understand what foods to eat and why, and you’ll then be able to take that knowledge and apply creating balance meals and improving the way you eat.

  • Food can be broken down into two main categories:
  • Macronutrients: Protein, Carbohydrates and Fats (you need these in large quantities each day)
  • Micronutrients: Vitamins and Minerals (you need these in smaller amounts)

‘Healthy’ Foods Cheatsheet 

In this PDF you’ll find a cheatsheet containing some of the best sources from each of these macronutrients and we will be using this cheatsheet later to put together balanced meals. Remember this cheatsheet doesn’t containing everything and there are loads of other great foods out there as well!

Download the guide

Creating balanced meals

Creating healthy meals doesn’t need to be difficult and by using the ‘healthy foods’ cheat sheet you can easily create delicious meals without much thought, or find ways to make healthier options of your favourite foods.

  • For every meal choose a food from each category, and combine it with 2 portions of vegetables, some herbs and spices
  • If you want to go low carb, replace the serving with either more protein or a serving of fat
  • Refer to the next lesson on how to determine portion sizes and Module 2 will be covering how to eat to achieve your weight goals

Recipe ideas

In this PDF you’ll find some delicious recipes using the principles discussed above! Make sure you visit the community for more meal ideas and share your favourite creations as well.

Download the guide

Determining portion sizes

Get the right sized portion is going to be an essential part of your success, as this will be a big contributor to both achieving and maintaining your weight goals.

Luckily there is an easy to follow method you can use without counting calories or obsessing over every grain of rice.

This approach comes down to consistency and once you use this method for a while you will get used to estimating how much your body needs.

  • Your hand can be used in proportion to your body to estimate how much you should be eating
  • In Module Two you will discover how to apply this to eat in accordance to your weight goals

Portion sizes cheatsheet

In this PDF you will find the portion sizes explained and you can use these along with the healthy foods cheatsheet to start creating meals.

Download the guide

Where to begin

Rather than overhauling your entire diet at once, the goal is to focus on improving one meal at a time for 2 weeks, along with doing the best you can to improve the other meals as well.

This will allow for slow changes that aren’t overwhelming and empower you to develop healthier habits.

  • Choose whichever meal will be the easiest to get right and focus on that for the next 2 weeks
  • Make sure for other meals you keep up the foundations of adding more vegetables or fruit to breakfast
  • A big part of success is planning, so think ahead for the next 7 days and put together a meal plan