Nutrition guide overview:

*All the meals can be vegetarian, gluten-free or dairy-free by choosing the provided alternatives.

Someone who is older, sedentary, overweight or suffers from an eating disorder can’t eat the same as the person who is young, fit and lean as they have a different metabolism.

There are many ways to lose weight. The most popular ones are where you eliminate a macronutrient (E.g. no carbs, no protein, no fat), swap meals for “magic weight loss” shakes, juicing, detoxing or reducing the amount of food you eat.

They will all help you drop a dress size or two, but they are all temporary solutions.

Some of the disadvantages of using these diets are:

  • They are not sustainable
  • They are not family friendly (not a good example for your children)
  • They are not healthy (Your body needs all the macronutrients to function at an optimal level)
  • They make you hungry and lethargic
  • They cause cravings for food you cut out
  • They slow down recovery
  • They cause weight gain once the diet is finished
  • They slow down your metabolism
  • They increase the risk of obsession with food (binging, emotional eating, bulimia, anorexia)

The alternative option is to speed up your metabolism

This is not a quick fix! It is a long-term plan to improve how your body works and kick it back into gear so it functions as it is supposed to. In return, you will get in shape, burn body fat even while you sleep and feel more energetic.

In order to increase your metabolism, you will need to:

1. Eat more frequently (every 2-3 hours). As a busy mum, I like to alternate between solids (breakfast, lunch, dinner) and liquids (morning tea, afternoon tea).

2. Exercise most days of the week (4-6 days a week 15 Minutes minimum per day). The frequency of the training sessions will give you better results than the length of the sessions.

3. Choose the right types of macronutrients (proteins, fats, and carbohydrates) based on your metabolism and training sessions

How to use the recipes:

To have more energy, speed up recovery and reduce cravings, we must include all 3 Macronutrients every time we eat!

Proteins– eggs, lean meats white or red, seafood, dairy, beans, lentils, soybean, spirulina, pumpkin seeds, hemp seeds

Fats– oils, seeds, nuts

  • The aim is to increase Omega 3 and decrease Omega 6 fatty acids to help with muscle and joint pain (by reducing inflammation), concentration, immunity and metabolism (by optimising insulin sensitivity)
  • Foods high in Omega 3 are Walnuts, chia seeds, flaxseeds, hemp seeds, roasted soybeans, canola oil, cod liver oil, white fish, salmon, tuna, mackerel, sardines, anchovies.

Carbohydrates– all the vegetables, fruits, oats, cereals, bread, pasta, rice, quinoa, couscous

  • High energy carbohydrates– All the carbohydrates that come in “man” made packagings like cereals, muesli bars, oats, bread, pasta, rice including brown rice, quinoa and couscous. From the fruits and vegetables, there are 2 exceptions which are potatoes (including sweet potatoes) and bananas
  • Low energy carbohydrates– Are all the other fruits and vegetables

In order to work out when you can have the High energy or Low energy carbohydrates with your meals, you will have to do a Metabolism quiz first.

You will fall into one of 3 categories:

  • Slow metabolism

You will need to choose Low energy carbohydrates with every meal and High energy carbohydrates after your training sessions until your metabolism improves.

  • Medium metabolism

You will need to choose Low energy carbohydrates with every meal and High energy carbohydrates after your training sessions until your metabolism improves.

  • Fast metabolism

If your goal is to get fit, you can choose the High energy carbohydrates with every meal.

However, if your goal is to get leaner,  follow the same meal plan as the Medium and Slow category. 

Choose the meals based on the time of your training session:

Before breaky- High energy breaky (after training)

  • All the other meals have to have Low energy carbohydrates

Before lunch- High energy lunch (after training)

  • All the other meals have to have Low energy carbohydrates

Before dinner- High energy dinner (after training)

  • All the other meals have to have Low energy carbohydrates

Tips:

Limit the “treats” and cheats” to 2-3 times per week.

If you drink alcohol, reduce the consumption to 1-2 days per week. My choice would be a glass of red wine as it has the best nutritional value being high in antioxidants.