NUTRITION
Welcome to your ‘Lose For Life’ Nutrition Guide-
As previously mentioned in the book, there is no diet plan included in this system.
This is because studies show that diet plans do not work long-term for most people, and in order to achieve weight loss results the last for life, it must include strategies and choices that to can sustain for life, which doesn’t include restrictive eating.
Basically any plans that eliminates food groups, involve religiously tracking, or involve ‘eating windows’ are not suitable for long-term success for most, as it takes away freedom and personal choice, which are crucial for a balanced life.
For so long you would have felt powerless around food. Powerless to control your eating habits, and powerless to change, but you will change your eating habits now thanks to the behavioural modification tools you will implement from here on out, but it’s also important to better understand nutrition too, because knowledge is power. And so far your knowledge on food has been developed from a diet mindset, which we are breaking away from.
Now you need to understand food from an entirely different perspective. One that is based upon emotional and physical freedom instead.
There must not be any deprivation or restriction limits in place, but that doesn’t mean you have a free reign to eat whatever you want. It means that in changing your relationship with food and re-education yourself on nutrition from long-term weight loss you will understand that CAN eat whatever you want (even if that includes primarily processed food), but you will CHOOSE not to, and you will instead choose to eat in a way that supports your body, mind and PERMANENT weight loss goals.
I personally choose to apply the 80/20 principle to my own eating habits, and as a Nutritional Therapist I would highly recommend them to everyone-
This involves only eating nutritionally dense foods for 80% of my food consumption, then having complete food freedom for the remaining 20% of my food consumption.
This offers a great balance of what you need and what you want, but it is key to keep those freedom choices at only 20% of your daily consumption.
*Please note- below you will find 2 x hypnosis sessions for making better food choices and reducing alcohol.
FOOD GROUPS THAT 80% OF YOUR FOOD CONSUMPTION SHOULD CONSIST OF-
GROUP A- VEGETABLES AND FRUIT
| GROUP A- Vegetables | - |
|---|---|
| - | - |
| Apples | Apricot |
| Aubergine | Beansprouts |
| Beetroot | Blackberries |
| Blueberries | Bok choy |
| Broccoli | Brussel sprouts |
| Cabbage | Cauliflower |
| Celery | Cherries |
| Clementines | Courgettes |
| Cucumber | Dates |
| Dragon fruit | Fennel |
| Figs | Garden peas |
| Guava | Grapefruit |
| Green beans | Kale |
| Kiwi | Lambs lettuce |
| Leeks | Lemons |
| Lettuce | Limes |
| Lychees | Mango |
| Melon | Mushrooms |
| Mushy peas | Olives |
| Onions | Oranges |
| Papaya | Passion fruit |
| Peaches | Pears |
| Peppers | Persimmon |
| Petit pois | Pineapple |
| Pomegranate | Radishes |
| Raisins | Raspberries |
| Runner beans | Satsumas |
| Spring greens | Spring onions |
| Spinach | Strawberries |
| Starfruit | Sultanas |
| Tangerines | Tomatoes |
| Water chestnuts | Watercress |
| Zuccini |
GROUP B- PROTEIN
| GROUP B- Protein | - |
|---|---|
| - | - |
| Beans | Chicken |
| Cottage cheese | Edamame |
| Eggs | Extra light Philadelphia |
| Fish | Grains (including lentils) |
| Greek yogurt | High protein Shakes/drinks |
| High protein Yogurts | Lean bacon |
| Lean mince (all varieties including mince) | Nuts (all varieties) |
| Pea protein meat substitutes | Pork |
| Raw nut bars | Seeds (all varieties) |
| Soya products | Stuffing balls (meat and plant based) |
| Tofu (all varieties) | Turkey (including turkey bacon and sausages) |
| Whey protein powder (including clear) |
GROUP B- COMPLEX CARBS
| GROUP c-carbs | - |
|---|---|
| - | - |
| Wholegrain Bagel | Bananas |
| Wholegrain x 2 slices | Wholegrain bread roll |
| Butternut squash | Cereal (preferably whole grain) |
| Corn on the cob | Crackers Including rice crackers) |
| Flour (preferably whole grain) | Noodles (preferably fresh) |
| Parsnips | Wholegrain Pasta |
| Wholegrain pitta bread (1 x large) | Plantain |
| Potatoes | Quinoa |
| Wholegrain rice | Rolled oats |
| Sweetcorn | Sweet potato |
| Wholegrain wrap or flatbread x 1 |
GROUP D- DAIRY
| GROUP d- dairy | - |
|---|---|
| - | - |
| Almond Milk | Almond yogurts |
| Butter | Cheddar |
| Coconut milk | Cows milk |
| Butternut squash | Cereal (preferably whole grain) |
| Corn on the cob | Crackers Including rice crackers) |
| Cream | Cream cheeses (such as Philadelphia) |
| Coconut milk | Feta |
| Hallumi | Kefir (milk & yogurts) |
| Margarine | Mozarella |
| Protein puddings (including ice cream) | Soft cheeses (such as brie/camembert) |
| Smoked cheeses | Sour cream |
| Vegan butters | Vegan cheeses |
| Vegan yogurts | Yogurts |
GROUP E- HEALTHY FATS
| GROUP e- healthy fats | - |
|---|---|
| - | - |
| Avocado | Avocado oil |
| Dark chocolate | Extra virgin olive oil |
| Hemp (seeds and powder) | Hummus |
| Nut butters | Rapeseed oils |
| Sardines | Tahini |
SNACK OPTIONS
| snack options | - |
|---|---|
| - | - |
| Almonds (x 6) | Apple and peanut butter (1 tablespoon) |
| Apple and date caramel (1 tablespoon) | Babybel cheese |
| Beef jerky (1 small bag) | Dark chocolate brazils x 3 |
| Dark chocolate (4 x squares) | Egg may lettuce wraps |
| Fibre one bar | Fruit pot (small) |
| Jalapeño chicken/plant chicken popper lettuce wraps | Hummus and veg ( 4 tbsp) |
| Lentil crisps (small bag) | Rice crackers (small bag) |
| Stringy cheese | Tuna mayo lettuce wraps |
HERBS AND SPICES
| herbs/spices | - |
|---|---|
| - | - |
| Cayenne Pepper | Cinnamon |
| Ginger | Turmeric |
| Cumin | Black pepper |
| Fenugreek | Cardamom |
| Chilli flakes | Oregano |
| Mustard | Green Coffee Bean Extract |
CONDIMENTS
The most beneficial condiments to weight loss-
| condiments | - |
|---|---|
| - | - |
| Mustard | Salsa |
| Hot sauce | Balsamic vinegar |
| Reduced sodium soy sauce | Hummus |
| Guacamole | Pesto |
ALCOHOL
I often get asked if you can still drink alcohol and lose wight weight loss, and the answer to that is the it is the same as your nutrition, if it is balanced then yes you can, however, like processed foods, the quantity and consistency of your alcohol consumption will be the determining factor.
But I believe that your weight loss journey should fit into your life, and not take over your life. So if you’re like me, and you enjoy a cheeky glass of fizz on occassion, then depriving yourself of that will only lead to binging as a result of depriving yourself, but taking these things into consideration may help you to manage your consumption effectively-
* Self- control: Alcohol lowers your inhibitions. It slows down the central nervous system, and this leads to feeling relaxed (and sometimes a little too relaxed). You no longer care so much about the journey that you are on, and begin to make different choices that contradict your goal. I know back in the day I had been known to order a large cheesy chips after a night on Prosecco (even though I had started the night full of goal motivation) because my self-control had slipped away.
* Depressogenic: While alcohol may initially provide a temporary sense of relaxation or euphoria, it can disrupt brain chemistry, leading to increased feelings of depression and anxiety, especially with regular or heavy drinking. Most people find that the day after drinking, they crave junk food, or lots of carbs. And struggle with feeling low, emotional, and fatigued. This can cause lots of unhealthy, and unwanted circumstances.
* Disrupted Sleep: Alcohol can disrupt sleep patterns, which can negatively affect hormones related to appetite and weight management.
* Empty calories: Alcohol can hinder weight loss due to its high calorie content and its impact on metabolism.
Alcohol provides “empty calories” that do not contribute to any of your nutritional needs, and those calories are easily converted to fat.
Now whilst calorie counting is not a tool that can be easily implemented into a daily consistent routine for most, it is still beneficial to be informed about the calorie contents of alcohol to make mindful choices.
Here is an example of the content of some popular drinks-
| POPULAR DRINKS | - |
|---|---|
| - | - |
| Vodka- One shot contains 97 calories (0 gram carbs, 0 gram sugar) | |
| Whiskey, bourbon, and scotch- One shot contains 105 calories (0.03 grams of carbs per ounce, 0.03 grams of sugar per ounce) | |
| Rum- One shot contains 97 calories (0 gram carbs, 0 gram sugar) | |
| Gin- One shot contains 110 calories (0 gram carbs, 0 gram sugar) | |
| Tequila- One shot contains 105 calories (0 gram carbs, 0 gram sugar) | |
| Champagne/Prosecco- One 4-ounce glass contains 90 calories (3 grams carbs, 1 gram sugar) | |
| Wine- One 5-ounce glass of wine contains 123 calories (4 grams carbs, 1 gram sugar) | |
| Beer- One 12-ounce bottle contains 153 calories (13 grams carbs, 0 gram sugar) | |
| Baileys- One shot contains 147 calories (11 grams carbs, 9 grams sugar) |
WATER
IMPORTANT INFORMATION-
It is important to recognise that this a guide and not a diet plan. The purpose of it design is for you to make guided choices that work FOR YOU.
Each person can adapt and use this guide to achieve your results.
It can take a while for this to become fully integrated into your life, so please give yourself time.