There’s no shortage of nutrition information out there and if you’re reading this article then I can safely assume health and nutrition is high on your priorities. You probably subscribe to two or three other newsletters so it’s easy to get inundated with content and tips.

My aim for this article is to give you my tried and true habits for good nutrition. There are some principles that will never get old. You can count on these 9 habits to be relevant for anyone reading this and will benefit greatly from including them into your day.

1. Listen to your hunger cues

Meal frequency is so important for your metabolism. I usually witness the distribution of my clients total calories completely back the front. A calorie deficit in the morning and surplus in the evening results in a heavy evening meal which is why it tends to be the main meal.

Most people wake up before work in the morning without leaving enough time to prepare a proper breakfast. The result – a skipped breakfast or something unbalanced.

Aim to eat every 2-3 hours, not going any longer than 3 hours. This will look like 6-8 small meals / snacks.

Initially you may not have the appetite to eat and it is not uncommon to feel no hunger at all until mid morning.

This is not a positive sign. It is however a sign of a slow metabolism.

2. Eat lean protein in every meal

This does not mean a high protein diet. It is simply making sure your protein and fats are higher in calorie than carbohydrates, and if protein is not distributed evenly throughout the day you will find, come the afternoon, you’re hungry or craving for sweet things.

Protein also stimulates hormones that burn fat, so having them frequently in smaller amounts puts less stress on the liver, turning your body into a fat burning machine.

3. Eat 5-7 serves of veggies per day

Your micro nutrition – vitamins and minerals are all in here. These are your liver’s best friend. You will be shocked and amazed when you see how many of your goals require a liver that is functioning optimally. Instead of focusing on drinking more water, focus on eating optimal serves of veg. Water is only as good as the potassium you can consume through you veges.

4. When you deserve to eat carbs, eat them.

You and I both know we are talking about the simple ones like rice, pasta, potatoes and breads. Heavily processed carbs stimulate the release of too much insulin. If the frequency of this is increasing you’ll change your body’s environment from fat burning to fat storage. Fat burning hormones like Glucagon, IGF (insulin like growth factor), HGH (human growth hormone) are suppressed when insulin is high.

5. Fats will not make you fat.. unless they are in the presence of sugar

Of the macronutrients, carbs have the least amount of calories but stimulate fat storage hormones. Protein has the second highest amount of calories but actually will stimulate fat burning hormones – unless too much is consumed and then fat storage hormones are secreted. Fats however – contrary to their name, are hormonally neutral making the fact that they are the densest in calorie – not relevant.

It is crucial to eat them in balance to eachother and in proportion to the vegetables you consume. About 1/3 fats to veggies consumed.

Mono-unsaturated fats come from olive oil, almonds, cashews, peanut butter, avocado

Poly-unsaturated fats come from oily fish, walnuts, pecans, chia seeds, flax seeds and

saturated fats mostly from you animal based food s and tropical oils. For cooking, stick to your saturated fats like coconut oil or butter. I don’t recommend using vegetable oils as they’re damaged by heat.

6. Eliminate sugary drinks especially from fruit juice

Your best choices are water and herbal teas.

A cold fruit tea mixed with chia seeds is a great option and also a bit of a crowd pleaser if entertaining friends for dinner.

7. Eat mostly whole foods

Sometimes supplement drinks are useful and great convenient options.

8. Apply the 10% rule

So many times I’ve heard “when I start this I’m going to do it 100%.” I think thats great, and a real solid attitude. However be careful not to polarise as the opposite will always follow.

Work out what 10% actually is. If you eat 6 meals a day for 7 days, thats 42 meals. 10% is about 4. The 10% rule allows you to break the rules about 4 meals each week.

9. Plan, or plan to fail.

Strategies and habits are what make you who you are. It’s about what you are doing consistently that matters. Often people overestimate what they can achieve in a short time and underestimate what they can achieve in a long time.

Meal preparation needs to be accounted for in amongst your other priorities.

In my experience the people who have it in their top 5 priorities are doing well. Top 5 will get done most days.

However the ones who have it in their top three are doing extremely well and the value of this habit is realised much, much sooner.

So how many of these habits are you currently doing? How many could you start applying today?

If you would like some specific advice or help with your nutrition I’d love to hear from you. Take the body type quiz to find out what glandular weaknesses may be inhibiting your fat loss.