Just started planning our first nutrition challenge in the new gym and I thought it would be a good time to share the nutrition philosophy we follow here at Blinco Built

It’s simple, but crazy effective

1) Eat whole foods
2) Prioritise protein
3) Veggies with every meal
4) Slow down
5) Fats are not the enemy
6) Eat with intention, not emotion

Breaking that down a little

1) Make sure 80% of your calorie intake is from unprocessed foods

That ensures you are eating nutrient dense foods that will be more filling and have less calories than processed varieties and it also gives you enough to leeway to enjoy a meal out with friends, or the odd bit of toast, pasta etc

2) Protein is important!

It helps maintain muscle mass, which keeps metabolism up while losing weight and is also really filling, think eating a steak vs eating a bowl of pasta, one is easy to overeat, one is not

3) Food quality!

This one’s simple, at least 1 fist of veggies with breakfast lunch and dinner, 2 fists for professionals 👊

4) Eat slowly!

It takes around 15 minutes for the signals to go from your stomach to brain to tell you that you’re full, if you finish your meal in 5, go back for seconds and finish that…

You can see why that’s a problem, you want to stop at satisfied, 80% full and not 100% full for most meals

5) Fats don’t make you fat!

They are essential for a huge list of functions, prioritise less processed fats such as olive oil, avocados, nuts and coconut oil

6) Foods aren’t good or bad

They either move you towards, or away from your goals, it’s that simple

Using foods to make yourself feel better is a slippery slope, it’s better not to start doing that

However, if you have a poor relationship with food already it’s definitely advisable to seek help with that

It doesn’t have to be anything major, but changing the conversation from how food makes you feel emotionally to how it makes you feel physically can be really helpful

Eating with the intention of fuelling the body I.e “will this give me energy and vitality or make me sluggish” rather than eating to feel less sad

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