Imagine there is 100% effort given to your nutrition daily.
Below we’ve prioritised the amount of effort out of 100 you should be giving to each.
Some of this may surprise you, but its the exact reason we have some of the healthiest people on the planet following a whole range of different diets (vegan, paleo, keto etc).
Imagine a pyramid.
This first point makes the huge base all the way up to the 6th point which is the tiny, miniature tip.
1. Calorie Balance – 60% effort here
How to achieve calorie balance:
- Following a portion guide (my clients use precision nutriton’s guidance).
- Eat Until 80% Full.
- Eat Slowly.
Why? Because this manages body weight, and body weight heavily effects health.
2. Food Composition – 20% effort here
Focusing on quality, not quantity.
- Eat Real Food
- Not Too Much
- Lots of Veggies & Some Fruit
3. Macronutrient Amounts – 10% effort here
Taking account for your protein, carbs and fats per meal.
As long as protein is consistent and your calorie balance is controlled – you are golden. This is why so many ‘diets’ out there work. Paleo, vegan, keto etc.
4. Nutrient timing – 5% effort here.
How: ‘Earn Your Carbs’.
Studies show similar benefits to people eating one-two meals vs six-eight smaller meals.
As long as you follow points 1, 2 and 3 you can implement what works best for you.
5. Hydration – 3% Effort Here
Drink when you are thirsty! Our body is highly regulated. Use the guide regarding bowel movements to range how you are doing.
6. Supplementation – 2% Effort Here
Most supplements are not that effective, no where near the claims the products state! But…not as important if you are following rules 1,2 and 3. Remember supplements just fill gaps in your diet.
We cannot tell you the amount of times someone comes to us to help them lose weight and all they talk about is the supplements they take – it should be less that 2% of their effort!
Or the individual who focuses day and night on their macronutrient ratio.
How about the person who tells you not to eat past a certain time at night? They clearly don’t understand points 1 and 2 and are not prioritising.
These people are concerning themselves on almost trivialities and not the base – that’s where mistakes are made.