Sample Menu for Fat Loss

In the past, I have published a ‘sample meal plan’ and am doing it again to give you all an idea of how you might put together snacks and meals over an average 2 days in order to lose body fat.

Now remember this is not a diet. These are examples of how you should be eating every day, not just till christmas or till the wedding or whatever.

These two sample days do not allow for any extra ‘treats’. Make sure that once or twice per week-NO MORE you allow yourself a treat if you really have to. Do not go way overboard though. The more you cheat, the slower the weight loss will be.

I find that having a treat makes me want it more often and therefore I am usually better off not having it at all. If you must cheat have your treat with one of the meals. If you find that you are hungry on a plan like this, you are not eating enough. Increase the size of the servings of vegies and salads!!

Remember, the more you cheat, the slower your fat loss will be.  At some stage, you need to make the choice between the treat that you want right now, and the body that you want forever. A single ‘cheat’ session can undo an entire week of healthy, sensible eating.

First rule: Eat every 2-3 hours!!! I cannot stress this enough. If it is less than 2 hours since your last meal, do not eat. If it gets to the 3 hour mark, you need to eat right now.

Second rule: Eat protein at every meal there are several reasons for this which I will go into in a future post. Very very important

Third rule: Eat salad and vegies till satisfied.  These should be included at EVERY MEAL OR SNACK with your protein.   You should not be hungry eating on this plan. If you are hungry, eat more salad vegetables or other vegetables at your meals and snacks. When I say huge serving, I mean HUGE as any of you that know me personally can testify to. You will probably find yourself thinking ‘gee is it time to eat again? rather than thinking it has been ages since you last ate something.

If you’re not wondering if you’re eating too much, you’re not eating enough vegetables.  Up to twice per day, you can also add some fresh fruit to your meals.  While fruit is an important source of fibre, vitamins, minerals and photo nutrients, too much will slow your fat loss down.

Serving sizes shown are for the average female. For more help with this, send me an email, or comment above. Men will generally need larger servings. It is important to eat enough!!




Meal One
2 whole eggs, poached, fried (use a tiny bit of coconut oil to cook), scrambled or cooked into omelette.
1 piece of wholemeal or wholegrain toast-no spreads
Add lots of grilled tomatoes, or add onion, capsicum etc to eggs or eat a piece of fruit.  Make sure you include a decent serve of veggies with breakfast.  Add them into your omelette or scrambled eggs, or have them on the side like a salad.  Yes, vegetables at breakfast time.

Meal Two
1 serve of fruit with 1 protein serve and a tbs of flaxseed meal blended into a shake


2 date and walnut balls or lemon balls

Meal Three
approx 100-150g chicken (or a bit more if you chose the ‘balls’ at meal 2)
steamed vegetables- cauliflower, broccoli, carrots, sweet peas, zucchini, capsicum etc

Meal Four
150g full cream greek or natural yoghurt
fresh fruit-I dice mine and mix it in the yoghurt, or I use frozen berries-yum  1/4 cup almonds

Meal Five

approx 120-150g chicken, lean beef or lean lamb

huge salad- mix it up and have heaps of different salad veggies.
Make a dressing with 1 tsp of flaxseed oil and 2-3 tbs lemon or orange juice and a tiny bit of garlic or other favourite herb

Meal Six (this meal is optional and only to be eaten if you are genuinely hungry. Men should include Meal six every day)

1 piece of fresh fruit or 3/4 cup of canned fruit no added sugar
100-150g cottage cheese


Meal One
150g full cream greek or natural yoghurt
1/4 cup rolled oats
no sugar added canned fruit or fresh fruit (enough fruit to satisfy hunger)
1 serve of chocolate or vanilla protein powder

Meal Two
approx 100g of left over chicken, lamb or beef from last night’s meal
with medium salad

Meal Three
150g white fish or 100g salmon
large serve of steamed vegetables as in day one OR huge salad

Meal Four
1 piece of fruit depending on size and type
100g plain cottage cheese (I love strawberries or frozen berries mixed in mine)
2-3 nut free bites or lemon balls

Meal Five
120-140g chicken, beef or lamb
huge serve of steamed vegies or huge salad

Meal Six (again only if you’re starving. Men to have every day)
100g plain cottage cheese with a punnet of berries chopped into it
2 date and walnut or lemon balls

These are just samples of what I would recommend someone eat in a day to lose body fat and then maintain that loss.

Most Fridays my family have take away for tea. I have a warm chicken salad from My Pizza and Pasta and a few chips on the side as my treat.

You can also alter the order of the meals by swapping Meals two, four or six around with each other. The important thing to remember is to eat everything, even if it seems like too much and to eat often.

It all just takes preparation. Cook extra meat the night before and pack with salad to take to work. Salads are easy to pack and store. You can easily steam vegies in the microwave at work too.

Even though I have included protein shakes in the menu samples, I still want everyone to eat heaps of real unprocessed foods. Protein shakes are just a great way to get the protein in when you are on the go. Try to limit them to one serve per day maximum. Remember that there is nothing magical about protein shakes.

Invest in an insulated lunch bag to use to take food with you whenever you’re going out. Just pop in a freezer block (one of those blue things) and you are set for the day. You can complain about how annoying this is or you can just do it and get rid of that extra body fat that you hate.

If you would like an individual plan made up, I do online nutrition plans. You can either choose a plan where you make choices from food lists based on the schedule I give you. Or I can give you an exact menu with little choice-you just eat everything exactly as set out.

The two types of menus suit different people. Some love to have some choice and others don’t want to think about it.

For those that live near Maryborough, I include an assessment at the commencement and the end of the 6 weeks.  For those that are unable to come in person, an online assessment is completed instead.

A full nutrition plan with support for 6 weeks is normally priced at $120. For the month of July, I’m doing online Nutrition plans  with the option of attending FitForce training at no extra cost for the 6 weeks.

Give eating real foods a try. You will definately lose weight, but e you will also improve your health, have heaps more energy and just generally feel better.


Are You S.A.D?

Everyone has the blues now and then, but Seasonal Affective Disorder or SAD is a depressive state that occurs seasonally usually in Autumn and Winter.  If you suffer from SAD, you may feel perfectly normal during the Spring and Summer months but come the cool weather and shorter days and symptoms start to show up.

Sometimes this can make you wonder if its all in your head, but it isn’t.  Its a real condition that can have devastating effects on your life.

The exact causes of SAD are not known, but there are factors that seem to be involved.  A decrease in the amount of sunlight you receive is one such factor for the following reasons:

  • Melatonin: Melatonin is a hormone that impacts mood and sleep. As the seasons change, your melatonin levels can fluctuate and may cause feelings of depressions.
  • Serotonin: When the amount of sunlight drops, so can your serotonin levels. Since this chemical helps you have feelings of well-being and happiness, not having enough of it can cause your mood to drop.
  • Internal clock: Some scientists think that decreased sunlight disrupts your normal rhythms of wakefulness and sleepiness. The result is sad and depressed feelings.

SAD will often manifest itself as feelings of sadness or depression.  You may feel like you cannot sleep, that you cannot get up in the morning, you feel drowsy and tired during the day or you need to go to be a lot earlier than you usually do.  Coupled with other life events occurring at the same time, such as separations, deaths or illness, the symptoms can be multiplied.

Your energy, concentration and motivation may also run low and this can effect your productivity at work and at home as well as any efforts you’re making to stay active and fit.  Of course, not getting things done leads to feelings of frustration and leads to more feelings of depression.  You may also notice weight gain or an inability to lose weight.  Typically SAD sufferers will crave foods high in carbohydrates and sugars and can gain a considerable amount of weight each year.

Finally,your social life may also suffer as you don’t enjoy being around people as much.  This can lead to social withdrawal and make your feelings of sadness and depression even worse.

The good news is that you can do something about this.  There are ways to help combat SAD and there are also many treatments available to help you cope.  Taking the following measures can help, but if symptoms persist, you need to see your health professional.

Things you can do yourself to prevent and help combat SAD are:

  • Exercise – is a powerful player in the battle against SAD.  Endorphins that are released during exercise make you feel more happy and confident.  Endorphins give elated feelings comparable to the feelings that morphine and heroin create-without the side effects!  You’ll need to workout for at least 30 minutes at a time for best benefits and keep the intensity on the higher side.
  • Vitamin D3 – is referred to as the sunshine vitamin and your body produces it when your skin is exposed to direct sunlight.  Vitamin D is actually a hormone that has important roles in supporting a healthy heart, cellular replication, immune system function, blood sugar levels and mood and mental health (plus more)
  • Eating healthy foods – is going to keep your blood sugar levels more stable and provide the nutrients your body and mind need to function at their best.  Even though you may feel like eating the typical comfort foods generally lower in nutrients and higher in carbohydrates and calories, if you can make better food choices, it will really help.
  • Stick to a regular bed and wake up time.  Help you body clock by going to bed at reasonable hour and getting up at the same time each day.  Catching dawn rather than sleeping through it is said to help too.  Its vital that you get enough sleep, so make sure you go to bed early and rise early too.

The ideal situation is to get up early, eat a healthy snack (if you can tolerate it before training) and head outdoors for a training session.  A quadruple whammy of exercise, sunlight (unless its really early at certain times of year), early wake up time and healthy food before and/or after is a recipe to help ward off symptoms.

Training with friends and others concentrating on their workouts, will also help keep up your social life without the need to make polite conversation, explain yourself or take part in other ‘social’ activities such as alcohol use and unhealthy foods that will make symptoms worse.

During the day make sure you get at least some direct sunlight on your skin to help with Vitamin D levels.  10-15 minutes is usually enough if you have enough of your body uncovered.  I make sure that I always wear sunscreen on my face, but expose at least my limbs each day to direct sunlight.  Then make sure you get to bed early enough at night to get 7-8 hours sleep each night.

If you think you’re suffering from SAD, talk to a close friend or family member and/or a professional.  For my clients who feel that this describes them, try to keep up your healthy nutrition and your workout schedule as well. It really will help.

Leave me alone

How I Help You Achieve Your Goals

  • It doesn’t matter what shape you’re in. Whether you’re totally new to fitness, overweight, a smoker or even have an injury or condition that has stopped you from exercising in the past, you can most likely still join the trainings sessions at FitterFaster. If you’re already fit and participate in some type of training, lift weights, run, do triathlons, play other sport, etc, you will definitely improve your performance by taking part in FitterFaster’s training sessions – guaranteed. I guarantee to improve your strength, fitness, endurance, speed, core strength, your game, your chronic pain, your body fat levels, your energy and numerous health markers (such as cholesterol, blood pressure etc)


  • You wont be alone with your goals. Join in any FitterFaster training session and you’ll become part of a group of people that are all working hard towards improving their health and fitness. From losing body fat, to being more athletic, fitter, improving movement and quality of every-day life or improving sports performance. The group you’ll train with will motivate you to reach high AND achieve YOUR goals. There’s nothing like being surrounded by motivated people who are taking ACTION every day.


  • Training is personalised. I absolutely pride myself on providing individual, personalised training despite being in the group session. Without trying to sound like I’m blowing my own trumpet, I know the ins and outs of the human body and how it functions very well. I know how exercise effects it, which drills to choose, how to correct movement issues, what’s going wrong if a drill hurts or you just can’t do it properly and what to look for to make sure you’re being as safe as possible while getting the best training effect. You can get personal training at a much more cost effective price point at FitterFaster.  This is Personal Training but with friends.


  • Unlimited variety. Every time to join a training session at FitterFaster, you’ll be doing something different than the day or week before. While we use a lot of the same drills and movements, we combine them in interesting and ‘fun’ ways to give you variety while still improving the main markers of good movement and fitness. You won’t get bored with doing the same routine over and over, so you’ll be more likely to stick with your training program.  Not knowing exactly what you’re going to be doing each day adds to the enjoyment means you’ll be improving your fitness each day.


  • You’ll combine state of the art training methods using both resistance and interval training. This may not mean much to you if you’re new to training. But there’s new research every day about what works best and what perhaps isn’t quite as effective. I am constantly studying and researching to bring the best to my sessions. I know what works and what doesn’t both overall in a group and for individuals. We use a mix of resistance training and cardio intervals to improve your fitness in every measurable way.  This means better results for you all the time.


  • FitterFaster training sessions are like a sport. While each session caters for an individuals’ own fitness level, there’s also plenty of opportunity to be competitive against yourself or against others IF YOU CHOOSE. Adding a competitive component will increase motivation and adherence as well as make the workouts more FUN. You’ll also push yourself to new levels and increase fitness to levels you never thought possible. But don’t feel like you’re being compared to anyone else.  You’ll always be working at YOUR level and at YOUR capability.


  • We cater for ALL health and fitness goals. So you want to lose weight, ‘tone up’, get faster, get stronger, improve your 21km time, ride faster, reduce injury risk for your sport, improve your ongoing back problems, post a faster triathlon time, be able to run a certain distance without stopping, drop dress sizes, reduce risk of heart disease, diabetes, stroke or cancer, you can do it by partaking in FitterFaster’s Training and Nutrition Programs.  I also can give you individual training sessions to complete at home if you have a specific goals (such as a FunRun or Triathlon) and need a targeted plan to combine with your FitterFaster sessions. There is no extra cost for this.  All Nutrition and Home Training Plans are included in your training program package.


What this means is that you can improve your life by becoming a FitterFaster client. You’ll be part of something that will encourage you to keep going no matter what ‘excuses’ you’ve had in the past.

Find out today what you’ve been missing out on. $21 will give you unlimited access to FitForce training, a PeakFit personal training or Box Out session, assessments and motivation to help you get started for 21 days.

To get more information sent to you, or to get started click on the picture below:

10 Ways to Be Prepared with Food

Effective training programs will change the shape of your body. You’ll have more energy when you’re fit, you’ll sleep better, clothes will look better on you and you just feel awesome knowing you can ask your body to do whatever you want, and it will be capable. Running with the kids, carrying heavy loads, gardening, playing sport, it all becomes easier or even just plain possible.

Losing body fat also requires that you clean up your nutrition. Following a healthy eating plan is a lot easier when you’re prepared and organised. Here are some ways to help you be prepared to eat healthy food all day every day.

  • Start the Sunday Ritual: Take some time on Sundays to plan and prepare meals. Get your family involved in a fun way to help you prepare the meals for the week. Give everyone (kids and partners) an appropriate job to help this get done more quickly. My family actually has all our week day evening meals planned 4 weeks ahead. On Sundays I look to the week ahead do 2 things. Firstly, make sure I have everything I need to make each meal. Secondly, what can I prepare ahead? Slow cook recipes, soups and some other dishes can be prepared and reheated on the day you plan to eat them. This saves me heaps and heaps of time during the week when I’m busy running my 5 children to their various sporting and other appointments. It means we eat a totally home made (not prepared, packaged or processed) meal every night of every week.

  • Boil a dozen eggs at a time and refrigerate. You don’t have to eat the whole egg; you can break away the whites (protein). Hard-boiled eggs will last at least five days in the fridge, and are a great compact snack. This is so, so handy. Hard boiled eggs can be added to salads, vegetable dishes, mashed or just eaten as they are. Combine with a carb source and some fats, and bingo, meal or snack made in a few minutes.


  • Cook lots of chicken (or other proteins) at a time. Grill, BBQ, bake, poach or broil with your favorite seasonings. I often poach a few chicken breasts at a time. Simple simmer in stock or water with added herbs, spices or lemon. Don’t over cook and put into a covered container as soon as you get them out so they don’t dry out. Great for slicing over salad, or even having a portion as a snack. Keep 3–4 in the fridge, and individually freeze the rest. Take out a frozen breast the night before for a ready to eat protein source.


  • Chop up vegetables and store in individual containers. Chop up whatever vegetables you like to eat raw. Keep in a covered container for best storage. You can eat them as is or cook them. Makes meal preparation on a day to day basis so much quicker.  Also make use of frozen vegetables.  I use a lot of the mixed frozen veggies that you can buy from the supermarket.  Simple heated through in the microwave or in a small amount of water in a saucepan.  Easy and quick.


  • Make a vegetable soup. Make enough of your favourite soup recipes for the week. Store 3-4 servings in the fridge for quick lunches or tea later in the week. Put the rest in individual containers and store in the freezer. A couple of our favourites are lamb or chicken soup. I simmer chops, shanks or chicken on the bone in water till the meat is falling of the bone. Cool (for a few hours or overnight) and skim off most of the fat and remove bones (leave some fat as it gives the best flavour)  Chop veggies finely, all sorts and in huge amounts. Simmer till vegies are soft and eat. Yummo. Eat some now and take the rest in portions to work for lunch or snacks.


  • Cook a huge amount of vegetable stir-fry. Throw a bunch of vegetables into a wok and stir-fry with unlimited herbs and spices of your choice. Store in the fridge in individual containers, so they are ready to grab. Add your pre cooked chicken breast to it. Or eat cold with your hard boiled eggs diced through. This way, a meal or snack is almost ready without having to cook when you get home from work.  You can even eat this cold if you don’t have anywhere to reheat it.


  • Pick 1–3 recipes and cook ahead of time. Using healthy balanced recipes, cook and freeze. Take out the meal in the morning, so it will be defrosted by dinnertime. Add a side of stir-fry or salad. As above, I do this a lot.  I cook meals ahead all the time.  While i’m in the kitchen preparing one meal, I may as well be preparing another at the same time.  If you’re going to have it within a day or 2, just pop covered in the fridge, otherwise, there are plenty of options that are fine to freeze.


  • Portion out nuts/seeds. Buy your favorite nuts/seeds in bulk and store in containers in the fridge. Portion out your servings into snack bags. This makes it really handy to grab and go. Always have one of these in your hand bag ready to go. Grab a piece of fruit or some cut up veggies and a hard boiled egg or precooked chicken and a complete meal, ready to go, no prep needed.


  • Create a standard grocery list. Create a standard list of the foods you run out of on a weekly basis. Ask your husband and your children to get the items on the list for you. Have the standard list on a printed sheet of paper and just add the extra items you need this week.  We have a shopping list saved on my computer that lists just about everything we ever buy from the supermarket.  Each week I make a copy, delete anything I don’t need and print it out to go.  I hardly ever get home and realise I forgot something these days.  Used in conjunction with a meal planner listed above, you won’t be short of ingredients in the middle of cooking anymore.


  • Eat the same lunches and snacks on Monday, Wednesday and Friday, and then switch on Tuesdays and Thursdays. Planning to eat the same things on alternate days cuts down on the need to plan, grocery shop and prepare ahead of time. This way, you always know what you are having and can use the leftovers for lunches. Eating the same things can also stop you thinking about food all the time and make urges to eat unhealthy foods a less often occurrence.  Plan ahead and get everything ready on Sundays or once or twice a week when this suits.

Its all about being prepared and organised.  There are NO EXCUSES when you plan ahead.  Even last minute outings can be catered for by having food ready to grab and go in the fridge.  If it gets a bit later in the week and you know you’re not going to use those cooked chicken breasts or that last couple of serves of fruit, pop them in the freezer and get them out next week.


Which Oils are best to use and consume?

There are many oils to choose from when it comes to both cooking and supplementation. Do we choose Olive Oil? Cold pressed, extra virgin, pure?? What about fish oil, flaxseed oil, canola oil, coconut oil, sesame oil, avocado oil, peanut oil and on and on the list goes.

Let’s do a brief rundown of some common oils.

Firstly, what does cold pressed, extra virgin etc mean?

Extra virgin oils have gone through less processing than other oils so they are generally a better option. Less processing is almost always better. You also need to read the labels carefully to ensure that you’re actually getting what you think you’re getting. A lot of oils, even those labelled as ‘pure’ are not 100% the oil you think you’re getting. Cheaper vegetable oils are often mixed in to, well make it cheaper to produce. So start reading the labels everyone.

Cold pressed oils are almost always better than heat processed. Read the labels and look for the specific words ‘cold pressed’ because the manufacturers are most likely not going to mention heat processes because of the bad rap they have gotten recently.

Applying heat to most oils changes the chemical structure of them. Repeated heating can cause hydrogenation and turn the oil partially or fully into a transfat. And unless you’ve been living under a rock, you know that trans fats are exceptionally bad for you and should be avoided at all costs. Heating the oils also includes when you heat the oil to use it for cooking which is one of the reasons you should keep reading. Some oils should not be heated if you’re going to consume them!! They especially should not be used over and over again such as in a fast food store.

Extra Virgin Olive Oil – I used to cook with this all the time, but since I’ve started using my newest favourite oil (and found out why I shouldn’t be cooking with olive oil) I’ve stopped. Simply, olive oil has a fairly low smoking point meaning that you shouldn’t really heat it! Go figure. Its awesome though used in other ways such as making dressings or to drizzle over foods already cooked. As with all oils, be aware of the calorie content. Just because its good for you, doesn’t mean you can eat as much as you want. Olive oil is a good source of mono-unsaturated fats which are good for heart health.

Macadamia Oil – This has a higher smoking point than olive meaning you can safely cook with it at lower temperatures. It has a mild flavour which shouldn’t compete with whatever you’re cooking with it. Its not cheap though, and again, use sparingly.  Its a good source of mono-unsaturated fats as well.

Flaxseed Oil – Often used because of the higher Omega 3 content, you have to realise that it only contains 1 basic member of the Omega 3 fat family. It contains the form ALA.

What does this mean? Basically, fats are measured in length according to how many carbon atoms they contain. ALA is the shortest of the Omega 3 fats and therefore the simplest. If another pair of carbons gets added on to the ALA., it gets ready to become EPA which is another Omega 3 fat. If yet another pair get added, it gets ready to become DHA, another important Omega 3 family member.

Adding these carbons is not the only requirement to convert to other forms of Omega 3. During the process the Omega 3 fats get chemically altered and are connected together in a new way. This is called double bonding and in order for the ALA to become EPA, 2 new double bonds must be added in addition to the 2 carbon atom length increases.

This process requires many nutrients such as Vitamins B3, B6, C, zinc and magnesium. If your body is short on any of these, the conversion will not happen. So you won’t get maximum benefit from the flaxseed oil because your body will not be able to convert the ALA to EPA or DHA.

While I do recommend the use of Flaxseed oil and meal, you should also get Omega 3 oils from other more complete sources such as fish oil.

Another thing to remember about flaxseed oil is that you should never heat or cook with it. Use it in dressings, drizzle over food, add to shakes etc, but don’t heat it.

If using flaxseed meal as your source of ALA, make sure your grind your own seeds, store them in the fridge and consume them within a couple of days. While  flaxseed meal is a fantastic fibre source, most of the oils are removed during the manufacturing process because the oil, once exposed to the air, goes rancid very, very quickly.  I’ve contacted the manufacturers of flaxseed meal and they confirm that they do indeed remove most of the oil during the process of grinding the seeds.

Fish Oils – I’ve written many times about the benefits of supplementing with Omega 3 products. Fish oils are the cheapest way to do this. While the jar or bottle will recommend 3-6 x 1000mg tablets per day, the tested safe limit is 3000mg of the active ingredients (EPA and DHA) per day.

Almost all studies that showing health benefits have used this dosage. So you’ll need 10 x 1000mg tablets per day being that most brands contain just 300mg of EPA and DHA per 1000mg tablet. I split mine up to 3 tablets 3 times per day. Most brands these days are tested for mercury levels, but if you’re worried, just make sure you choose a brand that states that it has been tested.

Pregnant and breast feeding mums should definitely make sure they get enough Omega 3 in their diet. Its so, so important for brain development. Talk to your doctor about it if you have questions.

Coconut Oil – this is my new favourite oil to cook with. Its has a very high smoking, so therefore can be heated safely. The Saturated fat in coconut oil is mostly the short and medium chain fatty acids which are less easily stored as fat and more readily burned as fuel. Our bodies prefer to use MCT as energy than to store them.  But be aware that an excess of calories from any source will be stored as body fat

Coconut oil also contains lauric acid which is antiviral, antibacterial, antimicrobial and anti fungal. Coconut oil can help boost the immune system as well.  I make sure to use coconut oil every day to make the most of these benefits.

At cooler temps, coconut oil is a solid and should be stored in the fridge once opened. You’ll find it in all the local supermarkets and I’d advise to go with an organic brand if possible.  Choose cold pressed and unrefined. Some brands have a stronger flavour which some love and others not so much. Experiment if its an issue for you, or you may prefer a more coconutty flavour for some recipes but not others.

And always, still allow for calorie content. As I said above, several times, just because its healthy, doesn’t mean you can consume unlimited quantities.

Butter, Ghee and Lard – these are excellent for cooking because of their very high smoking points.

Look for good quality always-organic if possible. Remember that just like us, grain fed animals have poorer fat profiles. Grass or pasture fed animals will have better quality fats. So search for brands that state; pastured, or grass fed on the packaging. Don’t buy it if any type of vegetable oil is listed on the ingredients.

Butter and Ghee are good sources of Vitamins A, E, D and K. Again, watch quantity consumed.  Butter is known as a saturated fat, but it too contains monounsaturated fats as well.  In the 80’s and 90’s we were advised to avoid saturated fats, but the recommendation now is that saturated fats are not the evil substances they were once thought of.

This has been a rather brief summary of some of the different oils used as supplements and for cooking. If you have any questions about this, please comment and ask. Feel free to share this on your Facebook page too for anyone else who may be interested.

For further reading (if you’re interested) here are a couple of links;

The Secret to Successful Fat Loss

Wow, what a title.  ‘The Secret’

What is the secret?

Well actually there are a few secrets, which in fact, are not that secret at all. If you’ve been reading my posts, newsletters or anything I’ve written in the past, you already know the secrets, but I’m going to go over them again anyway.

Secret Number 1

Water is secret number 1!  What!!  How boring is that.  The truth is though, if your water intake is not adequate for you, you will never achieve your body composition or your performance goals. Every single process in your body, including fat loss relies on water to be done properly.

No special formula of calories, carbs, shakes, bars or anything will be successful if your body is dehydrated.  So number one thing to do is DRINK MORE WATER.

How much?  Around 2 litres per day for most women and perhaps a little more for most men.  Increase that amount if you’re training that day.  Say by about another 750-1000ml per hour of training.

Secret Number 2

Calories dont count!  Well sort of anyway.

We all know that 2000 calories of chocolate or other sweets is not the same as 2000 calories of lean meat and vegetables.  Its ridiculous to even the uneducated that 2 diets such as these, would produce the same results.  Yet, we are bombarded with diets and programs that insist we count calories and that this is the only key to weight loss.

With a trillion software products on the internet to help us track calories, you’d think this would make a difference. But calorie counting is not effective and doesn’t work.  Not to mention that its tedious (even with clever software) and totally inaccurate anyway.  A 100g apple today won’t have the same number of calories as a 100g apple picked tomorrow off the same tree.

Likewise with packaged products, where calorie counts on the nutrition labels are just estimates and averages.  If you actually assessed 2 packets of the same product from different batches, neither may come up with the actual amount quoted on the label. And chances are, that they’ll both be different.

The quality of your food is what counts more than how many calories it contains.  While the amount of energy (or calories) is important, the types of foods you eat are much more important.  If you’re even thinking about counting calories, stop right now!

Secret Number 3

The types of foods you eat and the combinations you eat them in, are the most important part of food choices.  For instance, fruit is a really ‘healthy’ part of a diet.  Its mostly rich in vitamins and minerals and contains fibre, all of which are essential to great results. But……….. fruit eaten on its own can be a disaster for fat loss.

When you eat, there is a rise in blood sugar. Insulin is then released by your body in order to lower that blood sugar and deliver the nutrients and energy to your body’s cells where its needed for all of your body’s functions.  Insulin also increases fat storage.

Foods higher in carbohydrates cause the biggest rise in blood sugar,  insulin and the corresponding fat storage.  You can lower this response however, by including a food high in protein and/or fats with the carbohydrate food.

Coming back to the fruit example; fruit is very high in carbohydrate (as well as all those goodies mentioned above) so eaten on its own, can increase fat storage via the increased insulin release.  Combining it with some protein or fat, such as nuts, some meat, some greek yoghurt, etc, will decrease the insulin response and the fat storage along with it.

So something as healthy as an apple can work with or against you in your fight against excess fat. Secret number 3 is possibly the most important secret of all.  The correct combo of macro-nutrients (fats, carbs and protein) will give you a much better chance of success.  And the combo has to be right for YOU.

You need to know about the amount of protein, carbohydrates and fats you should be eating as well as where those nutrients are coming from.  You could live off shakes, bars and pills and hit your macro-nutrient targets, but you’d still be disappointed with your results.

Do you train? Are you male or female?  How active are you outside of exercise?  How much body fat have you got to lose and how quickly do you want to lose it?  These are all questions you need to answer to determine the best combo and the best amounts of foods for you.

At FitterFaster, I determine all these figures for you.  From a base starting point, you choose the foods that you like best (within reason of course) and that you’re happy to eat.  You’re given choices so that its something you can continue with long term, even beyond achieving your fat loss goals.

We factor in your activity, your gender and how much fat you want to lose and how quickly.  And just as important-how far do you want to go?  How much effort are you willing to put in?  Maybe you’ll be happy with a slower fat loss to have more choices? Or maybe you want to go all out and achieve as quickly as possible.

My tips are:

  1. Drink enough water
  2. Eat real food.  Get rid of processed junk
  3. In each meal or snack, include a carbohydrate food and a protein source
  4. In 2-3 meals per day, include a healthy fat choice

These 4 tips will get you heading in the right direction.  After that, we tweak exact quantities for YOU