CONTENTToday it’s common knowledge that most of us have shifted into a more sedentary lifestyle. So, there’s never been a more important time to eat well, keep it sustainable and achieve a healthy lifestyle.

The secret is knowing that when you adopt this healthier way of life, that you need to start prioritising foods that are conducive to your aim and that this is the only way you will progress (NO FADS)!

The key is also learning to tune into your body and balance feel goods with what’s actually good for you and by concentrating on the three pillars of a healthy life. Eating the right foods, good CV (cardio Vascular) fitness and appropriate strength training.

All of this will help you to create a lifestyle that will keep your body operating at a high level, which will burn of those excess calories.

If done regularly (80/20 split) eating well will reduce the bloated belly, increase your fat burning potential and boost your endurance levels. (more sexy time!)

In this nutrition guide you’re going to learn some simple steps to help you on your fat loss journey, you’ll also get a clear understanding on how to establish what and when you should eat for your aim, be it FAT Loss or muscle gain

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All About Carbohydrates 2

All About Proteins 8

All About Fats 14

All About Water 19

What’s the Key 23

Final Note 24

Free Workout Videos 25

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Carbohydrates are the sugars, starches and fibres in fruits, grains, vegetables and milk products. Despite their unpopularity in trendy diets, carbs are an important part of your nutrition and a core food group.

From there they enter the bloodstream and provide the fuel for the cells in your body to function.

Carbohydrates are named after the number of sugars present. Monosaccharides like fructose and galactose have one, disaccharides - such as sucrose (table sugar), lactose (dairy) and maltose (found in beer and some veggies) have two.

Complex carbs are called polysaccharides and have three or more sugars. These starchy foods take the longest to breakdown and be absorbed into the body.

The difference between carbs deemed healthy (vegetables, sweet potatoes, etc) and unhealthy (refined sugar, etc) is the speed at which they are digested and absorbed.

‘Healthy’ carbs take longer to break down and be absorbed by the body because of their complex molecular structure. These are known as complex carbohydrates.

Simple carbs are digested and absorbed much faster because they typically contain just one or two sugars such as fructose (found in fruits) and galactose (found in milk).

The Common complex carbs include beans, peas, lentils, potatoes, corn, parsnips, whole-grain breads and cereals.

In order to process any carbohydrate, your body must first break it down into simple sugars, regardless of whether the food source is a doughnut or a high fibre sweet potato.

Once broken down and absorbed, these simple sugars travel to the liver and replenish your bodies energy stores.

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Carbohydrates

The most prevalent types of simple carbohydrates in circulation are sweets, soft drinks and syrups. These are made with heavily processed and refined sugars. Lacking any nutritional value, minerals or fibre they’re referred to as “empty

calories” and if over consumed could lead to weight gain. While all carbs function as relatively quick energy sources, simple carbs cause an immediate burst of energy. They spike blood sugar levels, creating sugar highs, followed by an immediate and often uncomfortable drop in blood sugar. (Afternoon Slump!)

As we’ve already mentioned, your body breaks carbs down into simple monosaccharides and these are absorbed through the small intestine and enter the bloodstream.

When they reach the liver they’re converted to glucose (fuel) and are then sent back into your blood-stream along with insulin, ready to fuel your body’s core needs and prepare you for physical activity.

The body is an amazing mechanism. If this blood-borne glucose is not immediately needed, the body can store up to 2,000 calories in the liver and skeletal muscles in the form of glycogen.

TOP TIP: Once your body’s glycogen stores are full, these calories may then be stored as fat.

Focus mainly on complex rather than simple carbs in your diet, include whole

grains and plenty of vegetables.We let all of our clients at SCVF understand that it’s important to maintain a sufficient supply of complex carbohydrates to fuel your body.

If you have too low a carbohydrate intake and your glycogen stores are insufficient your body will start to consume protein for fuel (catabolism), which isn’t great for body composition.

This can be a problem as your body needs protein to make and maintain your muscles.

In addition to fuel for your body, complex carbs also include fibre, an essential requirement for healthy digestion, which promotes healthy bowel movements and can decrease the risk of chronic diseases, such as coronary heart disease and diabetes. .

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N.B. Complex carbs can be a useful source of energy because the body takes longer to digest and absorb them.

You’ll also find your blood sugar levels are less prone to spikes.

Unlike sugars and starches, fibre is not absorbed in the small intestine and it’s not converted to glucose. Instead it passes into the large intestine relatively intact, where it is converted to hydrogen, carbon dioxide and fatty acids which helps to give you healthy Poo! Great sources of fibre include fruits, grains and vegetables, especially legumes.

(To that end at SCVF we recommend on average that our clients consume 30-45 grams of fibre per day).

Carbohydrates are found naturally in milk based products and both starchy and non-starchy vegetables. Examples of non-starchy vegetables include lettuces, kale, green beans, celery, carrots and broccoli. These contain as little as 5 grams of carbs per cup of raw vegetables. Starchy vegetables on the other hand, like potatoes and corn, contain much larger amounts of carbohydrates.

There is a common belief that some carbs are "good" and some carbs are "bad.” Commonly considered bad include pastries, highly

processed foods, white bread and other white-flour foods.

These are foods with simple sugar based carbohydrates and foods that have very

little, if any nutritional value.

On the other hand, the so called good carbs, In addition to being processed more slowly these complex carbs also contain a bounty of other nutrients.

GOOD CARBS BAD CARBSVS

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GOOD CARBS ARE:

The best way to satisfy your sweet tooth cravings is to eat fruit.

You’ll get the sweetness from fructose and a balance of fibre, water, vitamins and minerals.

Low or moderate in calories

High in nutrients

Devoid of refined sugars and refined grains

High in naturally occurring fibre

Low in sodium & saturated fat

Very low in, or devoid of, cholesterol and trans fats

Whole grains, Brown Rice, Millet, Legumes, Milk, Fruits, Quinoa, Barley, VegetablesNot all carbs are the same and choosing the wrong carb rich foods can lead to serious health complications.

Over eating too many simple (sugary) carbs can lead to heart diseases and diabetes. Instead try to eat healthier complex carbs, as these can reduce the risk of developing coronary problems and can even help you to lose weight.

The fibre present in complex carbs also promotes that full feeling, allowing you to eat less without feeling hungry.

Alternatives include unprocessed grains like rye, oats and quinoa. Each grain offers a slightly different profile. Quinoa delivers a lot of protein while oats contain cholesterol-lowering soluble fibre.

The intense orange colour of sweet potatoes provides a clue as to what makes them so healthy. They’re chock-full of beta carotene.

The body uses this to make vitamin A, essential for healthy vision and a strong immune system. Like lentils and beans, sweet potatoes are a great source of complex carbs and fibre.

Milk and other dairy products, like yogurt and cottage cheese, contain carbohydrates, in the form of lactose, as well as protein and sodium; the combination of these three components can also make it a good post workout choice after an intense session.

Though unpopular with some low-carb diets, bananas and mangoes can be a great source of quick energy.,

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BAD CARBS ARE:White Bread, Pastries, Soda, Doughnuts, Crisps.

Sugars, refined grains and starches can supply your body with a quick energy boost fuelled by the readily available glucose. This can be useful if you’re taking part in a competitive sport, however be mindful that sugar from these foods provides calories but few or no nutrients.

Better sources?? Fast acting carbohydrates that are unprocessed or minimally processed whole foods that contain natural sugars, like fructose in fruit or lactose in milk.

Eating habits that include a lot of processed carbs like white flour products and saturated fat rich foods like cheeseburgers will have negative effects on your health, as well as our health care system.

At present, we’re spending an unsustainable amount of money (literally billions of pounds) annually in diet-related health-care costs. The money is wasted on horrifically priced and questionably effective procedures like heart bypass operations and angioplasties.

The money we’d save by returning to our dietary roots fresh fruits, fresh veggies, whole grains, is mind-boggling, and the gains in health would be astounding.

Can be very high in calories

Low in nutrients

Contain refined sugars and refined grains

Contain very little or no fibre

Contain sodium & saturated fat

Can be High in cholesterol and trans fats

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TOP TIP:If you are a fan of bread and can’t cut it out of your life, next time you go to the supermarket look for sourdough bread. It’s more digestible, has a lower glycaemic index and is less likely to cause a food intolerance.

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Proteins are organic molecules made up of amino acids: the building blocks of life.

Amino acids are vital to your body’s systems and overall health; they are essential for repairing your body and making improvements to it.

Proteins

Protein, along with fat and carbs, is a "macronutrient”. This means that the body needs relatively large amounts of it. However, unlike both fat and carbs, the body does not store protein and therefore has no reservoir or stores to draw on when it needs more.

The key thing about amino acids is that there are two main categories. The first group are called essential amino acids. Your body cannot make these, so you must consume them in your diet. Not eating enough, or the right type of amino acids can lead to problems. Then there are the non-essential amino acids, these your body can manufacture.

Often, we encounter clients at SCVF that incorrectly assume that the solution to losing fat and keeping the weight off is just to eat protein all day long,. (no carbs before marbs!) It is true that most people could benefit from getting more protein, however this is where we educate all clients.

That while it’s true your body needs protein, it’s essential that your diet includes the right mix of the 3 macronutrients (Protein, Fats & Carbs).. If you’re vegetarian or vegan, you’ll need to take extra care to ensure you eat a variety of protein rich foods to ensure sufficient intake of the essential amino acids your body needs.

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Much of your body is built from proteins, including your bones, muscles, cartilage, skin and blood. Proteins themselves are made up of smaller building blocks called amino acids. (Joined together chains). Some proteins have just a few amino acids chained together, others can be made of several thousand links.

In total there are 20 different amino acids and your body uses these to make 10,000 different proteins.

The proteins that are built from the amino acids, are made either from scratch, or by modifying others.

So, why do we need

Protein?And to do that your body requires protein. This is why you’ll see so many people at the gym eating protein bars or drinking whey protein shakes after a big workout.

They are flooding their body with protein to enable the muscle repair work to begin. In your body protein is also used to replace worn out cells and to transport various substances

around the body and can also be used to help make new cells or repair damaged ones.

They are also useful in liberating fatty acids from your fat tissue providing useful fuel for your cells at the same time as helping to reduce those bulges around your mid section. (Love handles/Muffin top!)

enzymes, hormones, neurotransmitters and antibodies. Without sufficient proteins your body can’t function properly, and you could suffer serious consequences.

Put simply, proteins are one of the main nutrients you need to maintain a healthy body. They’re used to repair any internal or external damage to your body, they support your immune system and contribute to an overall feeling of wellbeing.

At the cellular level proteins are used for just about everything, from transporting messages, carrying out the instructions encoded in DNA/RNA and defending, preserving and repairing the essential functions that keep you alive.

As you increase your exercise and activity levels, the correct protein intake becomes even more important. When working out you’re effectively tearing and breaking the muscle fibres apart.

You gain muscle size which in turn burns fat and when these torn muscle fibres are repaired and reinforced. You’re literally rebuilt and made stronger.

our body uses proteins to produce important molecules like

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Protein Rebuilding and strengthening

your muscles post workout is only one of the many jobs protein has to do. You also need protein to support your immune function, to promote the right metabolism, to help weight management and your body’s overall performance.

Think about it like this, we need a small amount of protein to survive but we need a lot more to thrive.

Even though we have stated that you need to have all 3 macro nutrients in your diet, for fat loss, protein rich diets can also keep the hunger pangs at bay, helping you feel full for longer.

For those that struggle with eating a lot of protein, you must ensure that you have at least the minimum level (0.8 per kg of BW) in your diet just to maintain your body’s core functions.

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How Much Protein Do You Really Need?

But to stay healthy, keep illness at bay and increase your capacity for athletic performance you may need to eat much more protein than you first thought.

11To work out how much protein you need in your diet, you need to consider your activity level and how much you’re exercising and training.

The basic protein intake required to maintain your body is 0.8g per kilogram of body mass…BUT…when our clients join us for their personal training sessions ..

TOP TIP: TOP TIP: During and immediately after weight training protein breakdown is increased, In fact for a brief period the rate of breakdown exceeds the rate of building.

However, if you are up to scratch on your protein for pre or post workout, it can help to alleviate this muscle breakdown process (catabolism).

... and they start to train harder, exercise regularly, we advise them to up their protein levels to 1.4-2.2 grams of protein per kg of body mass.

As this will help to rebuild and strengthen the muscle fibres that they breakdown.

The bare minimum we recommend is at least 3 x 30 grams of protein per day.

ow Much Protein Is

Enough?

muscle. However, the only way to build muscle is through exercise.

Your body needs a base level of protein to function properly but don’t listen to gym rats who tell you that consuming extra protein is going to increase your strength.

Gym bro’s think that simply eating extra protein builds more

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MA better approach is to see if you are consuming the correct amount of protein for your activity level and current body weight is to check the nutrition labels on your food or use an app called My Fitness Pal®. This will enable you to add up the grams of protein in your meals to give you an indication if you’re consuming enough protein to prevent unwanted muscle breakdown and hampering your fat loss or strength gain goals (catabolism).

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TOP TIP: As a rough guide, 80-120g of meat will contain around of 20-25g of protein, and a cup of pulses or half a cup of cottage cheese will have around 14-25 grams of protein.

Can I eat too much protein?

You may have heard the statement that a high protein intake harms the kidneys.

This is a myth. In healthy people normal protein intake

poses little to no health risk. It does not seem to impair kidney status and renal function.

What do we

Recommend?

For basic protein synthesis you only need to consume around 0.8 grams per kg of BW per day.

However, consuming higher levels of protein of 1.4 to 2.2 grams per kg of BW per day, may help you feel satisfied after eating and can also help you maintain a healthy body weight and a strong immune function.

You should consume some protein before and after training to ensure adequate recovery.

We recommend eating protein a minimum of 3 x 30 grams per day.

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at is an essential part of our diet/nutrition and we cannot live without it. Our bodies require small amounts of 'good fat' to function and help prevent disease.W F

However, a lot of modern diets contain more fat than your body needs. Too much fat, especially the wrong types of fat, can cause serious health complications including obesity, high blood pressure and high cholesterol levels. All of these can, in turn, lead to a greater risk of heart disease.

N.B. Dietary fats make food tasty. They often improve the texture of food, as well as flavour and smell, making some meals more appealing.

The UK Department of Health suggests that no more than 35% of your total daily calories should come from fat.

Fat is one of the three main macronutrients, along with carbohydrate and protein.Fats are a highly varied macronutrient group and are found in both animal and plant-derived foods.

Fats play a key role in many of our body’s functions but poor quality or too much fat will cause adverse effects on your health.

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Unsaturated fats are soft or in liquid form at room temperature.

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They are generally considered to be healthy fats because they can improve blood cholesterol levels, ease inflammation, stabilise heart rhythms, and play a number of other beneficial roles.

They are predominately found in plant-derived foods such as vegetable oils, nuts, seeds,and are classified into two types: mono-saturated fats and poly-unsaturated fats.

Mono-unsaturated fats are found in high concentrations in olive oil, peanuts, avocados, nuts (such as almonds, hazelnuts, and pecans) and seeds such as pumpkin and sesame seeds.

Polyunsaturated fat (omega 3) are found in high concentrations in: flaxseed oil, walnuts and fish. And are an important type of fat that the body can’t make, so they must come from food.

An excellent way to get these omega-3 fats is by eating fish 2-3 times a week.

While foods containing omega-3 fatty acids have health benefits, some, like oils and nuts can be high in calories, so they should still be eaten in moderation.

TOP TIP: It is recommended that 8-10% of your daily calories should come from polyunsaturated fats.

USaturated fat is solid at room temperature, which is why it’s also known as "solid” fat.

It is also good to be reminded that all foods containing fat have a mix of the different types of fats. Even healthy foods like chicken, beef and nuts have small amounts of saturated fat, though much less than the amounts found in food such as cheese.

Saturated fat is mainly found in meat, but coconut oil and a few other plant-derived foods can have high amounts.

N.B - It is recommended that you should get around 10% of your daily calories from saturated fats.

There are three main types of dietary fat: saturated fat, mono-unsaturated fat and poly-unsaturated fat

Fat

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What is a healthy fat?

High quality butter, Omega-3,Coconut products,Dry roasted nuts,Avocado, High quality dairy Foods and Fish.

When people talk about ‘healthy fats’ they are referring to mono-unsaturated and poly-unsaturated fats.

Yet humans have consumed unprocessed forms of saturated fat from meats, wild game and nuts for our entire existence, and as far as we know, early humans consumed all parts of the animals in their diet, including the fatty tissue and even parts from animal organs and the brain.

So a better definition of healthy fats might be ‘relatively’ unprocessed fats from whole foods.

nhealthy fats are typically those made by an industrial process and designed to be non-perishable such as:

Trans-fatty acids that appear in processed foods.Hydrogenated fats such as margarine. (Flora etc)Most cooking oils. (Sunflower etc)

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Why are healthy fats so

important?

but not getting enough good fats in your diet can also result in severe health problems. Your body needs the right fats to support your metabolism, to bolster your immune system, hormone production and aid in the absorption of key nutrients such as vitamins A and D.

The fat that we eat is digested and either used as fuel for your cells, incorporated into your tissues and organs or stored as body fat.

ost people are concerned about consuming too much fat,

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balancing our fat intake can promote optimal functioning of our entire body.Therefore, it's vitally important that you maximise whole food fat sources in your diet, and only supplement as needed.

To summarise then, fats are a major fuel source for our bodies (meaning they provide a lot of calories), and they’re the main way we store energy.

Fats also help us absorb vitamins A, D, E, and K, (fat-soluble vitamins) and top up your fat cells helping to insulate your body and keep you warm.

Research around the importance of fats in the diet continues to grow,and the results stress the need for the right amount of healthy fats in our diets.

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It’s important that you get the right amount of water before, during and after exercise, whether you’re a serious athlete or exercise recreationally.

This is so you are properly hydrated, which will regulate your body temperature and help to transport the energy giving nutrients your cells need to perform.

If you’re just 5% dehydrated your capacity for work and exercise could diminish by 30%. You will experience fatigue, muscle cramps, dizziness and potentially more serious symptoms.

What you need to know about water

water

A simple way to make sure you're staying properly hydrated is to check your urine. If it’s consistently colourless or light yellow, you are probably well hydrated. Dark yellow or amber-coloured urine is a sign of serious dehydration.

On average you should be drinking 2-3 litres of water a day. Good hydration isn’t the only benefit you’ll experience from drinking that much - your general health should improve as well.

It is especially important to drink water after exercise or physical exertion as you lose water through sweat. This water loss needs to be rapidly replaced for you to maintain optimal health and hydration.

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Water: The Elixir of LifeIf You’re not already aware, as an adult you’re approximately 60% water and as you go through the day you lose water content via your breath, sweating, exertions and your regular bodily functions. In addition your cells and organs require water to survive, thrive and do their jobs.

The more you do, the more you exercise, the more water you need to replenish the water your body uses.Rehydrating regularly is therefore essential to maintain your body and keep your internal systems healthy and as a minimum you should be drinking 2-3 litres of water a day.

Contrary to popular belief everything we drink, even coffee, sugary drinks, beverages and tea will count towards your water intake. And it’s not all about drinks. Everything you eat contains water and can count towards your daily intake.

N.B. – the SC Vital Fitness advice is to only use the actual water you drink when calculating your daily intake.

Water keeps your body functioning properly and well regulated. It is great for your skin and essential to keep your body chemistry in balance.

Drinking the right amount of water will hydrate your body and the excess will simply be passed through.

To calculate your water intake divide your weight by 30. So, if you weigh 60 kilos you should drink at least 2 litres of water a day. If you weigh 80 kilos, you’re going to need 2.6 litres (2 litres and 600 ml) of water per day.

Your workout and exercise schedule will mean you need to top this up with additional hydration.

Add 0.35 litres (350 ml) forevery half an hour that you exercise.

Exercising for an hour a day means you’ll need to drink an extra 0.7 litres (700 ml) of water within your daily requirement.

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Dehydration during a workout can lead to some nasty complications. You may not even recognise the signs at first, thinking that perhaps your workout is just hard, or the heat may be getting to you.

When your body is losing too much fluid you’ll quickly become tired and often experience dizziness. You could also feel nauseous or have chills.

In severe cases, your heart rate increases rapidly, you’ll stop sweating and you could become delirious. If you experience any of these symptoms you should stop your workout and seek immediate medical attention.

We recommend that unless you’re engaging in an endurance event or working out for longer than an hour you won’t need anything other than water during your workout. (no sugar laden energy drinks!)

TOP TIP: When you feel dehydrated this is a sign that you are losing more water than you are drinking.

Top Tip: Feeling hungry can also indicate that you are thirsty. Try drinking a couple of glasses of water before you dive into the biscuit tin next time you get the first pangs of hunger.

Signs of Dehydration

By the time that you recognise that you are thirsty, your body has already lost important fluids

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he plate on this page helps us to keep it simple and use the body’s metabolic response to exercise..

It includes starchy carbohydrates and protein, which are great during times of increased glucose tolerance (mainly during the post-exercise period). We also advise a mix of vegetables and fruits, and a great break down of your macro-nutrients (Proteins, Fats & Carbs)

TYou’ll notice there isn’t much fat here. A higher fat meal post-workout slows the digestion and affects the correct absorption of protein and carbohydrate.

So at SCVF and along side Precision Nutrition, we recommend getting most dietary fat during other smaller meals and most dietary carbohydrates during post workout meals. Keep in mind we’re not suggesting you avoid fat. Just minimise it

Notice that a Post Workout carb portion could be slightly larger after your workout (2 x for some), however, the carbohydrates are always added on top of a full plate of protein and fruits/veggies.

Of course, some of you should use smaller or larger plates based on body size. In terms of food selection, be mindful that this plate is still based on whole, unprocessed foods, with local and organic selections when possible.

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What’s the Key? – Portion sizes

To increase your muscle size or strength, lose body fat or just feel healthy then you need to have all 3 macronutrients within a diet or eating plan.

To that end, rather than trying to eliminate carbs before marbs or fall for diet shakes or the keto FAD! My tip is to focus on whole foods and workout what feels good for you, as this will be a game changer.

For the greatest all round adaptation and sustainability for any nutrition plan, you should not sacrifice everything you enjoy, just to reach that body beautiful or you will FAIL, start with small changes and the rest will follow.

Finally, for beginners and those returning to eating well, it’s more practical to start with the plate (page 23), form the habit and as we have said, move slowly through small changes, to make one big change long term.

YFinal note: This book can only ever be a guide. Before embarking on a significant lifestyle change please get an assessment from a qualified trainer or fitness professional.

This will identify your current strengths, weaknesses, any areas of concern and allow you to create a personalised fitness plan.

Or get in touch with SC Vital Fitness and ask about our 30 Day Trial

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Contact Us:SC Vital FitnessUnit B3, Mountbatten Business Park,Jackson Close, Portsmouth,PO6 1USTel: 02392177150Email: office@scvitalfitness.co.uk

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If you have any questions, don’t hesitate to get in touch at SC Vital Fitness (sean@scvitalfitness.co.uk) - 02392177150