Nutrition Guide

 

6 Week Reset

Your Guide to Fat Loss

Starting September 8th, 2025

🔥 Protein Power: Unlocking Fat Loss

Why Protein is Key for Fat Loss:

  • Keeps you feeling full for longer
  • Helps you lose fat without losing muscle
  • Boosts your metabolism (your body burns more calories digesting protein)
  • Helps your body recover from training or daily movement

Your Daily Protein Goal:

Your weight in kg × 1.6 to 1.8 = Daily protein goal in grams

Example: If you weigh 80 kg, aim for 130–145g of protein per day.

What 30g of Protein Looks Like:

  • Chicken breast (130g cooked)
  • 0% Greek yogurt (300g)
  • Eggs (4 large)
  • Lentils (2 cups cooked)
  • Protein shake (1.5 scoops)
  • Tuna (1 can, in water)
  • Tofu (200g)

🍌 Carbohydrates for Fat Loss

Why Carbs are Important:

  • Your body’s main energy source
  • Supports training performance and recovery
  • Helps prevent cravings and crashes
  • Provides important fiber, vitamins, and minerals

Simple vs. Complex Carbohydrates:

Type What They Are Examples Best Time to Eat
Simple Fast-digesting, quick energy Fruit, honey, juice, white bread Around training, in small amounts
Complex Slow-digesting, long-lasting energy Rice, oats, potatoes, pasta, legumes Main meals throughout the day

👉 Focus mostly on COMPLEX CARBS.

Simple carbs are useful before or after workouts or for a quick energy boost.

🍽️ What Should Your Plate Look Like?

Hand Portion Guide:

  • 🥩 Protein – Palm size
  • 🥔 Carbs – Cupped hand
  • 🥗 Veggies – 2 fists
  • 🧈 Healthy fats – Thumb size

Or break it into thirds:

  • 🟨 1/3 Lean Protein
  • 🟩 1/3 Vegetables
  • 🟫 1/3 Carbohydrates

🛒 Shopping List Essentials

Protein (Lean & Varied):

  • Chicken breast
  • Extra lean ground beef or turkey
  • Eggs & egg whites
  • Salmon (1-2x/week)
  • White fish (cod, tilapia)
  • Canned tuna in water
  • Greek yogurt (0-2% fat)
  • Cottage cheese (low-fat)
  • Tofu or tempeh
  • Lentils
  • Whey or plant-based protein powder
  • Edamame
  • Turkey slices (low-sodium, nitrate-free)

Carbohydrates (Complex & Fruit):

Complex/Starchy Carbs:

  • Brown or white rice
  • Rolled oats
  • Wholegrain pasta
  • Whole wheat bread or wraps
  • Sweet potatoes
  • White potatoes
  • Quinoa
  • Chickpeas / black beans / kidney beans
  • Rice cakes (low salt)

Simple Carbs (Fruits):

  • Bananas
  • Apples
  • Blueberries
  • Strawberries
  • Grapes
  • Oranges / clementines
  • Pineapple
  • Mango (in moderation)
  • Medjool dates (pre-workout energy)

Vegetables (Fresh or Frozen for Variety):

  • Broccoli
  • Cauliflower
  • Bell peppers
  • Spinach
  • Kale
  • Romaine or mixed lettuce
  • Zucchini
  • Cucumber
  • Tomatoes
  • Red onion
  • Carrots
  • Green beans
  • Asparagus
  • Mushrooms
  • Avocado (healthy fat, portioned)

Pantry Staples & Condiments:

  • Olive oil spray (or extra virgin olive oil)
  • Balsamic vinegar
  • Low-sugar ketchup
  • Mustard
  • Soy sauce (low sodium)
  • Spices (paprika, cumin, turmeric, garlic powder, chili flakes)
  • Salt & pepper
  • Hot sauce (0 kcal types)
  • Lemon / lime

Fats (Small portions for balance):

  • Natural peanut butter or almond butter
  • Mixed nuts (unsalted)
  • Chia seeds / flaxseeds
  • Olive oil
  • Avocados
  • Pumpkin seeds / sunflower seeds

Optional “Extras” (Depending on Goals):

  • Light cheese
  • Protein bars (low sugar)
  • Sugar-free electrolyte tablets
  • Zero-calorie drinks (sparingly)
  • Wholegrain crackers

📅 Peak Week: Your Final 7-Day Push

A simple, practical plan to help you lose your last 1kg — no crazy restrictions, just smart choices.

Peak Week Goals:

  • Eat clean and consistent meals
  • Prioritize protein and veggies at every meal
  • Reduce portion sizes slightly (especially carbs at dinner)
  • Get 7–8 hours of sleep each night
  • Walk daily — light movement helps drop water & bodyweight
  • Limit high-sodium or processed foods
  • Stay hydrated (2–3L/day is perfect)

What to Focus On This Week:

Yes To:

  • Lean proteins (chicken, turkey, white fish, eggs, Greek yogurt)
  • Vegetables with every meal (steamed, roasted, raw)
  • Small servings of rice, potatoes, oats earlier in the day
  • Herbal teas, water, black coffee
  • Light walking, gentle training, deep breathing

🚫 Avoid / Limit:

  • Takeaways, sauces, fried foods
  • Salty snacks (crisps, processed meats, soy sauces, etc.)
  • Heavy late-night meals
  • Fizzy drinks, chewing gum (bloating)
  • Alcohol

Day-by-Day Peak Week Plan:

Monday: Prep meals for the week • Walk 30 mins • Drink 2.5–3L water
Tuesday: High protein, low-moderate carbs • Focus on veggies • Eat slowly
Wednesday: Reduce carb portions slightly (especially at dinner) • Keep moving daily
Thursday: No snacking at night • Light training or walk • Early bedtime
Friday: Keep salt low (no added sauces or dressings) • Stick to water and tea
Saturday: Final light training or walk • Eat clean and simple • Small meals
Sunday: Goal day! Wake up light • Eat high-protein breakfast • Reflect + celebrate 🎯