Try to avoid to adding too much flavour to your salad. Instead use a maximum of 1 tbsp. coconut oil drizzled over your salad, or squeeze half a lemon or lime over it, add pepper or mix balsamic vinegar (non-sweetened) with olive oil to use as a dressing. You can add flavour to your meals by using a little herbal salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and pink Himalayan salt. Do not over do it, as too much salt isn’t good for you. Also check the contents to ensure there is no added sugar. Try it on your salad or meat!

Try to avoid to adding too much flavour

Meal Timing

You will notice that the meal plan has five separate meals, snacks throughout the day. Everyone’s schedules vary. As such you need to make sure you break your meals and snacks up evenly throughout the day. For example; if you get up at 6am to do your workout your breakfast meal can be consumed before or after training whichever you prefer. If you plan on having lunch at midday you need to plan to have your snack around 10am. You should be eating about every 2-3 hours!

I recommend having one of your meals around the time that you do your afternoon training session. Eat at least an hour before or as soon as you can after training (within 40 minutes). If you train at 2pm then eating your snack after it would be a good idea. Training before dinner is ideal. If you choose to include protein shakes in this plan then I recommend having a shake straight after your training session. Take your shaker with you with your protein powder in it so it’s all ready to go. It’s important to plan ahead to create a routine. This will help you ensure success with following the diet guide.

Cook Big

Some of the recipes provide a larger amount of serves so that you can put in the fridge for use over the next day or two or for you to freeze for later use.

Drinks

In addition to water, some other drinks are allowed. These being green tea, herbal tea, fennel tea, mint tea, white tea, water with lemon and up to 2 long black coffees per day. Stay away from any drinks that contain sugar, artificial sweeteners, colours or preservatives. Always check the ingredients!

I recommend drinking warm water with half a squeezed lemon every morning before you eat and workout, It aids your digestive system, cleanses your system, boosts your immune system, balances pH levels, clears your skin, energizes you, aids in weight loss and much more! You can also add 1-2 teaspoons apple cider vinegar and some grated ginger.

Vegetables

Vegetables provide vital nutrients to our bodies. They are very nutrient dense with a minimal amount of calories. Vegetables are important to include in your diet for anyone trying to lose body fat. Vegetables offer a high fibre content, which will aid in keeping you regular and help you to ‘fill up for less’. Vegetables are fat free and cholesterol free. Organic varieties are grown with no pesticides or additives. This makes them even healthier. Try to eat a variety of different colored vegetables. The pigment in the skin are rich sources of disease-fighting antioxidants, helping to protect cells from damage that can lead to cancer and heart disease.

Fruits and Berries

Fruits, like vegetables, are full of essential fibre and nutrients. They are slightly higher in sugar (fructose) than vegetables but, when consumed in moderation, can provide the body with vital minerals and vitamins. Fruit consumption can help prevent colon cancer, diabetes, high cholesterol, high blood pressure, constipation, and help to aid metabolism and weight loss.

Nuts

Put very simply, nuts are a healthy source of protein and good fats. Walnuts and almonds in particular (unsalted) are a great source of healthy fats, antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great for skin, hair, teeth and nail health. They can lower cholesterol and are a perfect ‘pick me up’.

Meat and Fish

Meat and fish are a source of complete protein and good fats essential for brain and organ function. Protein is an important part of any sort of nutritional plan as our bodies thrive on it. Our muscles are created from it and our skin, nails, hair and teeth reap the benefits from it. Protein is also crucial for energy stores and helps to ensure our bodies can work at optimum efficiency. Protein makes up approximately 16% of the body’s total weight. Our bodies do not have the ability to produce all protein by themselves so we must obtain it from food sources like meat and fish.

HIIT Fitness, Tips for Improving Your Health