“What Food Should I Be Eating To Help Hit My Goals?”
Quite a regular question I get from people is “what food should I be eating?”.
And being honest, I will always resort back to the 2 crucial steps for weight loss/gain.
- Food Composition
By now, I’m sure you’re fed up hearing me preach about Calories.
But in reality, it is the SOLE determinant of whether or not you will lose/gain weight.
Eat in a surplus. Gain weight.
Eat in a deficit. Lose weight.
Eat at maintenance. Maintain weight.
So the #1 thing you need to do is become more aware of the volume of calories you eat.
If you don’t want to track calories, then simply track your weight on a weekly basis.
If your weight is going up, cut back on calories. Going down, maintain current food intake and assess weekly.
Once you’re getting a better grasp on the volume of food you’re consuming, you can then look at improving your food composition within those calories.
Food composition will primarily look at the balance of Proteins, Carbs and Fats in your diet.
Always aim to consume sufficient protein especially if hitting the gym or playing sports.
So improving food composition will mean structuring your meals around whole foods: lean meats, plenty of veggies, throw in some fruit and then shoot for some good carb sources like potatoes (white/sweet), rice, quinoa, oats etc.
Aim for butcher cuts of quality lean meats, go to a fruit n veg shop, limit the amount of processed/packaged foods you consume.
If you’re looking to keep calories in check, then white meats like fish, chicken, turkey are better options as they don’t carry as much calories as red meat.
What you really want is a nice, varied diet where you eat an array of different types of meats, veggies and fruits.
That way you will ensure optimal levels of vitamins and minerals in your diet.
Now I want to cover one quick bit:
Does it matter what I have for “X” meal?
Common query is wondering if you should have X,Y or Z for breakfast/lunch/dinner.
But the issue here is:
One meal has very little relevance to the grand scheme of things.
It’s what you consistently eat week in, week out, that will make a difference long term.
So many people stress over if they are eating the correct foods in a single meal.
Instead, you should look at having good quality foods in 80-90% of your meals over the course of a week.
A single day doesn’t make or break a diet.
It’s the consistency long term that is key.
So the take home point here is:
Work on controlling your calorie intake.
Once that’s under control, then look at improving your food choices within those calories.
It’s the best way to build a long term diet that will benefit both your physique and your health.
P.s. If you haven’t already, you can grab our FREE guide to weight loss here: