Fat Loss Nutrition Program

When it comes to fat loss, your nutrition is where many of you are currently getting it wrong. Keep things simple and follow the instructions 'as they appear on the tin'.

Firstly, make sure you're supplementing your daily diet with a quality multivitamin. For fat loss and health, everyone should supplement with a high quality fish oil too, to get the essential omega 3 fatty acids that we all need more of. More and more research is showing that fish oil increases fat oxidation (i.e. fat burning). Get both these supplements at your local supermarket or health store.

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To lose excess body fat you need more protein and fats in your diet. Carbohydrates need to come from vegetables and fruit, while grains should be a small after thought in your meal plans.

Include a portion of protein, fats and vegetables every time you eat. Supplement vegetables for fruit at breakfast. Increasing these elements will allow you to lose excess fat far more quickly and prevent you from eating too much. Without starving yourself to death, you can obtain and maintain a lower body fat percentage by sticking to this formula.

Always eat breakfast. For protein and fats, add nuts or seeds to your meal choices, to give you a good mix of the two. Alternatively, choose an organic brand of quality peanut butter to mix into your porridge oats or spread onto your high quality toast. Add a small portion of fruit, ideally berries (very good anti-oxidants) or chopped apple.

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If eating savoury or cooked foods, gain your protein and fats from Omega 3 organic eggs, organic bacon, or smoked salmon. If in doubt, buy a pack of seeds (linseeds, sunflower, sesame, pumpkin) and sprinkle a spoonful into or over your food, or drizzle a little olive oil.

For lunch and / or dinner you have no end of protein choice: chicken or turkey breast, lean steak, pork chop, fish (canned or fresh), eggs, cottage cheese, ricotta cheese, and natural yoghurt. Steer clear of deli meats, battered meats or fish, and any fried meat. Never go without your protein. For quality fats opt for avocado or a quality oil dressing.

A good example for lunch would be a chicken and avocado salad pitta or a large greens salad with avocado, chicken, tomatoes, mushrooms, cucumber, and kidney beans.

Dinner should always follow a set rule; meat or fish with plenty of vegetables. The more colour, the better. Add a very small amount of grains if you feel that you need them. 1 tablespoon should be enough (but no more than 2).

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As much as possible, discard processed foods, high sugar or salt snacks and baked goods. When eating grains, go for organic, wholemeal or whole wheat options, and keep them to a minimum. Look at your plate – if the grains outweigh the protein or the vegetable content, put some back or push them aside. Replace them with more vegetables or more protein.

As for fats; if in doubt, drizzle some olive oil over your food to meet your quota. I said ‘drizzle’… Other good fat choices include eggs, salmon, trout, sardines, nuts (not coated in yoghurt or chocolate), seeds, some butter on vegetables, avocado, guacamole (yes, it's good), olives, tahini, hummus, and the fat found naturally in meats.

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