Nutrition Priorities
The simple principles that create lasting fat loss, better health, and sustainable results.
The Foundation
The Fat Loss Formula
Fat loss comes down to energy balance. It's science, not magic.
Weight Gain
Weight Loss
Consistency Beats Perfection
Fat loss comes from maintaining a calorie deficit consistently over time. A perfect Monday-Friday deficit can be completely erased by weekend overeating.
Principle 1
Calories Are King
- Calories remain the most important factor in weight loss.
- You must consistently consume fewer calories than you burn.
- Sustainable results come from long-term consistency.
"Calories are king, consistency is queen."
Principle 2
Prioritise Protein
Protein is the building block of your body. It's essential for maintaining muscle mass while losing fat.
The Golden Rule
"Protein should be the first thing you think about when building a meal."
Metabolic Boost
Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting it compared to carbs or fats.
Principle 3
Eat Your Greens
More Nutrients. Less Calories.
Nutrient Dense
Packed with essential vitamins
Low Calorie
High volume, low energy
High Fibre
Keeps digestion healthy
Supports Recovery
Reduces inflammation
Immune Function
Keeps you healthy
Volume Eating Comparison
Large Plate of Veggies
~150 Calories
Maximum fullness, maximum nutrients
Chicken Nugget
~400+ Calories
Low fullness, minimal nutrients
Hydration Calculator
Base Requirement
1 Litre per 25-30kg bodyweight
Activity Requirement
0.5 Litres per hour of exercise
Principle 4
Hydrate With Water
- Better digestion and nutrient absorption
- Better energy levels throughout the day
- Improved workout recovery
- Reduced false hunger signals (thirst often masquerades as hunger)
Principle 5
Fruit Is Your Friend
Don't fear the natural sugars in fruit. They come packaged with water, fibre, and essential micronutrients.
Why Eat Fruit?
Rich in Vitamins
Essential for optimal body function
High in Fibre
Slows digestion and keeps you full
Supports Gut Health
Feeds good bacteria in your microbiome
Helps Control Appetite
High volume for relatively few calories
Naturally Sweet
Satisfies cravings in a nutrient-dense way
Top Recommendations
Berries
Apples
Kiwi
Bananas
Section 6
Understanding Macronutrients
Beyond calories, the composition of your diet matters for body composition, energy, and health.
Protein
Building and repairing muscle and tissue. The most satiating macronutrient.
Carbohydrates
Primary energy source for training, brain function, and daily activity.
Healthy Fats
Hormone production, brain health, and absorption of fat-soluble vitamins.
Section 7
The 80/20 Rule
Aim for 80% of your meals to come from nutrient-dense whole foods, and allow the remaining 20% for "soul foods" — the treats and social meals that keep your diet sustainable long-term.
Nutrient Dense
The foundation of your daily meals
- Whole foods
- Lean protein
- Vegetables
- Fruit
- Healthy fats
Soul Foods
The flexibility that keeps it sustainable
- ✓ Treats
- ✓ Social meals
- ✓ Indulgences
The Golden Rule
"Long-term consistency beats short-term perfection. Progress over perfection."
Section 8
Portion Control Made Simple
Don't want to track calories? Use your hand as a portable, personalised portion guide.
Protein
Men
2 Palms
Women
1 Palm
Vegetables
Men
2 Fists
Women
1 Fist
Carbs
Men
2 Cupped Hands
Women
1 Cupped Hand
Fats
Men
2 Thumbs
Women
1 Thumb
The Ideal Plate Composition
Section 9
Best Food Sources
Build your grocery list from these high-quality whole foods.
Lean Protein
- Chicken Breast
- Turkey
- White Fish
- Tuna
- Prawns
- Kangaroo
- Pork Loin
- Veal
Fatty Protein
- Salmon
- Trout
- Steak
- Lamb
- Whole Eggs
Vegetables
- Broccoli
- Spinach
- Cauliflower
- Cucumber
- Kale
- Carrots
- Mushrooms
- Peppers
Healthy Fats
- Avocado
- Nuts (Almonds, Walnuts)
- Olive Oil / Olives
- Seeds (Chia, Flax)
- Organic Peanut Butter
Carbohydrates
- Brown Rice
- Sweet Potato
- White Potato
- Pumpkin
- Quinoa
- Basmati Rice
- Oats