The 4D Personal Trainer Fleet ‘s Nutrition Plan for Weight Loss
The Philosophy
Foods which are produced by nature and have very little interaction with humans contain more positive nutrition, less harmful nutrition and will allow your body to function at a much more effective and efficient level. The western diet needs to contain more whole, organic, unprocessed foods.
So all natural foods are on the menu in your nutrition plan:
Meat
Fish
Dairy ( very hard to find raw, unpasteurised, so minimize)
Beans and Pulses
Vegetables
Fruits
Nuts and Seeds
Grains
Cereals
Processing of any kind should be avoided. Some points to consider:
Intensive farming is a form of processing – eat organic.
Turning wheat into bread, pasta, modern breakfast cereals, is a form of processing – eat only whole grain bread which is very dense and has lots of bits and seeds/ grains/ etc in it.
Almost all liquids bought commercially are pasteurized – this is a form of processing, involves ‘cooking’ to a temperature of 89 degrees, and changes the nutritional value of the food.
Your ‘cooking’ needs to be done at home, not in a factory.
Look at the ingredients labels on your food – if there are ingredients that aren’t natural, or you don’t recognize, don’t buy it.
The Structure
Our goal is weight loss, and the structure of your day’s food can be shaped to achieve this. Simply eating natural foods will do part of the job – the structure will do the rest, as long as you are exercising.
You should aim to eat high quality carbohydrate twice a day, and high quality protein twice a day.
High Quality Carbohydrate
Complex:
(Organic) Potatoes – boiled or baked
Oats – – whole grain (large shaped flakes)
Rice – – whole grain, brown rice, or wild
Simple:
Vegetables
Fruits
Beans and Pulses
High Quality Protein
(Organic or wild) Meat
Fish – avoid shell fish
Eggs
Beans and Pulses
Nuts and Seeds
High Quality Fats
(Organic) Butter
Olive oil
Flaxseed Oil
Cheese (if pasteurized eat rarely)
Eating plenty of organic meat, fish, eggs, nuts, seeds and vegetables should provide enough omega 3 fatty acids, but supplementing with a high quality marine oil is a good idea.
Some key points
Each day have a plan for the next day’s food.
Keep a food diary and give it to me at the end of each week! :0
Eat raw foods as often as possible – they contain more micronutrients.
Don’t go more than 4 hours without eating.
Watch out for sauces/ gravies etc.
Drink plenty of high quality, filtered water (aim for 2 litres a day)
Limit your caffeine/ tanine intake. Avoid in the afternoon.
Avoid Bread, Rice, Pasta and Potatoes after 6.30pm if you’re going to be in-active.
Limit your alcohol intake to the bare minimum i.e. the occasional glass of Red wine with a meal…or gin/vodka and slim line tonic
Breakfast:
1. Oatcake + boiled egg or plain, organic, live, bio yoghurt
2. Protein shake with 40grams oats and banana blended
3. Raw oats, yoghurt, berries
4. Vegetable omelette
5. Porridge made with water and fruit + boiled egg
6. 1/3 Special K, 2/3 raw oats, soya milk (plain, unsweetened, organic)
Lunch:
1. Protein and vegetables, beans, pulses
2. Complex Carbohydrate and vegetables, beans, pulses
3. Protein shake with water
Dinner:
1. Protein and vegetables, beans, pulses
Snacks:
1. Whole, fresh Fruit
2. Nuts and seeds
3. Boiled eggs
4. Yoghurt and fruit
By the 4D Personal Trainer in Fleet
