5 Golden Diet Rules

These rules apply to anyone who is wanting to enjoy a healthier lifestyle, regardless if you’re trying to lose weight, increase weight or maintain your current weight.

This is generic nutritional advice, if you have specific concerns please consult your trusted health care professional.

Please enjoy this 17 min live video recording, or you may want to continue reading for a brief overview.

2 litres water per day:

There is no universally agreed quantity of water that must be consumed daily, however most health professionals recommend 2 litres as a good benchmark.

  • Losing as little as 2% of your body’s water content can impair physical performance and impair mood.
  • Lubricates the joints – cartilage found in joints and discs in the spine contain about 80% water. Long term dehydration can reduce joints shock absorbing ability.
  • Essential for brain function, production of hormones and neurotransmitters.
  • Essential for digestive health.
  • Drink water first thing in the morning before anything else and carry a water bottle everywhere.

We recommend our SBF Challenge members consume 2 glasses of water every morning before anything else, as part of our 1.2.3 morning routine.

Protein at every meal:

Recommendations for women vary from .75g protein per kg body weight up to 2g protein per kg body. eg a 70kg woman may need between 53 – 140g protein per day.

  • We need protein for our cells to grow repair and function. Used to build muscles and strengthen our immune system.
  • Helps us to feel fuller longer – partly due to its effects on the hormone ghrelin which regulates our hunger.
  • Eat good natural sources: lean meats, dairy, eggs, nuts and seeds.

We recommend our SBF Challenge members consume a minimum of 1.2g protein per kg body weight per day, and up to 2g protein if training.

7 vegetables per day:

Research consistently shows that people who eat at least 5 servings of vegetables a day have the lowest risk of many diseases including cancer and heart disease.

  • They provide essential vitamins, minerals, fibre, antioxidants and phytochemicals.
  • They are high in nutritional content and low in calories.
  • To ensure you’re getting a range of antioxidants, choose a variety of different coloured fruit and veg.
  • Include vegetables at all meals and use herbs as much as possible.
  • For convenience use packet salads and frozen vegetables.

We encourage our SBF Challenge members to add extra green leafy vegetables to their meals and as many low-starchy salad ingredients to sandwiches/wraps.

Reduce “free sugars”:

The World Health Organisation recommends that “free sugars” (sugars that are not from fruits, vegetables and dairy) make up no more than 10% of our total daily calorie intake.

  • It’s not healthy to remove all sugar completely from our diet, otherwise we’d be trying to survive solely on meat and fat.
  • 2 x pieces of fruit per day.
  • Cook more meals from home.
  • Use natural plant-based sweeteners eg. Stevia and monk fruit. Some research suggests that artificial sweeteners like aspartame have an adverse effect on gut bacteria.

We recommend our SBF Challenge members consume products with 10g or less of sugar per 100g (or if they contain fruit, 20g or less per 100g – eg. dried fruit in muesli).

Eliminate alcohol:

There is no safe amount of alcohol! Every alcoholic drink is damaging your body – much the same as smoking.

  • Known toxin to the body – body tries to eliminate it immediately. Your body will stop using fat and carbohydrate as energy sources and metabolise the alcohol.
  • Causes intestinal inflammation.
  • Has a negative effect on your gut microbiome.
  • Increases your cancer risk.
  • Increases mental health issues.
  • Increases the risk of brain-related conditions such as stoke and dementia.

“Zero consumption of alcohol is best for your health.”

Dr Andrew Huberman

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