Main Points:

Don’t eat processed foods e.g. bread, ready meals, wraps, bagels, biscuits, crisps, soft drinks & sweats.

Avoid hydrogenated fats & artificial sweeteners.

Avoid as much sugar as possible.

Avoid gluten containing grains.

Avoid low fat & homogenised dairy.

Avoid vegetable oils, seed oils & other foods high in omega 6 fats.

Eat good quality, grass fed meat & free range poultry.

Eat omega 3 rich fish 2-3 times a week.

Eat plenty of vegetables.

Eat grass fed, full fat dairy such as butter & double cream.

Carbohydrates are not the enemy, just don’t eat more than you need and make sure they are from safe sources such as sweet potato, vegetables and rice.

Saturated fats are your friend, not your enemy! Moderation is key here.

Monounsaturated fats are also your friend!

Eat plenty of herbs & spices.

Limit your fruit intake. Stick to lemons, limes, avocado’s & seasonal berries, all other fruit occasionally.

Moderation is the key. Something to consider when learning about healthier desserts.

Plan, prepare & cook. Planning your meals & cooking extra for lunches and snacks or to freeze will always keep you ahead of the game.

We have written an example set of meals to get you in to the correct way of thinking. This is NOT a set meal plan, just an example to give ideas of how to eat well! Please also note that the following section is not vegetarian or vegan friendly. If you are vegetarian, please replace the meats in the education below with plant proteins, soya based products (not for Vegans), quorn and other food sources indicated in the nutrition presentation provided.

Getting the right nutritional diet for you is a game of trial and error. Everyone is unique and individual. Different foods, lifestyles, sleep patterns, eating patterns and so on affect different people in different ways. Essentially, the way you lose body fat and build muscle is down to your body and genetic make-up, which can be positively affected through careful planning and getting things right – your environment! It is not nature Vs nurture, it is a sophisticated interplay between your genetics and your environment.

Hormone balance is a very important factor here. During these 12 weeks you need to get the right amount of sleep every night and stick to a routine where you go to bed at the same time. You need to do your best to keep your stress levels to a minimum and you need to find the right foods for you. Some foods you will like the taste of and others you won’t, some will make you feel bloated and others won’t. With persistence, you will find the right foods for you and get the right lifestyle balance and routine. If your hormones are out of balance, your fat loss and muscle building will be extremely affected and the body transformation will not be as successful. It is not simply about calories coming in and going out, it is about:

  • regular eating with good eating patterns,
  • finding the right foods for you that are of good quality,
  • improving your lifestyle such as keeping good sleeping routines
  • Reducing stress
  • Staying active and allowing the correct amount of recovery time
  • Eating enough calories to provide your body with what it needs
  • Learning about supplements that will assist you in balancing hormones (list below)

And remember, putting the above into disarray will negatively affect your hormone balance and the effectiveness in which your body digests and utilises your food. If your body is out of sync, you will struggle to achieve your goals.



Over the next 12 weeks, you have to stick as close to our recommendations of carbohydrates, proteins and fats as possible (see the pie chart below). We have illustrated the kind of daily intake using the below food groups and chart (for vegetarians and vegans, please replace the meat based protein sources with a variety of different plant proteins that provide you with your essential amino acids (as explained in the presentation):

For vegetarians or vegans, please adjust specific sections with acceptable alternatives. Make sure you maintain a good balance of the macronutrients; protein, carbs and fats.