The old adage great abs are revealed in the kitchen holds a lot of truth. It’s very hard to shift weight through exercise alone. To maximise the results from your fitness efforts you really need to dial in your food choices and the following guidelines provide a good place to start:
1) Align your energy intake with your goals. To lose weight eat fewer calories than you burn (calorie deficit), to gain weight. eat more calories than you burn (calorie surplus.)
2) Eat more vegetables and fruits because they are rich in fibre, vitamins, minerals, antioxidants and micronutrients.
3) Eat plenty of protein for maintenance of lean tissue and to keep you feeling full (protein satisfies the appetite more than any other macronutrient.)
4) Eat enough healthy fats from oily fish, nuts, avocados, olive oil etc (healthy fats are an essential part of a balanced diet.)
5) Drink plenty of water to keep your body hydrated so it can function properly (green and herbal teas count towards this water intake.)
6) Limit your intake of highly processed foods full of simple sugars, refined grains and industrial oils.
7) Don’t let perfect be the enemy of the good - enjoy breaking the rules once in a while :-)
Happy eating!