Nutritional Guidelines

Remember there's no such thing has following a "diet".
Whatever we eat on a daily basis is our diet, whether it's good or bad. 

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Food Guidelines

So on this plan, we are aiming to eat 3 meals per day with a bridge meal inbetween.
Breakfast
Protein Source with complex carbs
Lunch
Protein Source matched with salad
Dinner
Protein Source matched with vegetables

Snack

Snack

What to eat

All foods are divided into 3 categories:
Protein, Carbohydrates and Fats.
With everything there are the good and the bad.
So with our plan we are aiming to improve our food choices and make healthy swaps.
Below are a list of healthy food sources for a balanced diet.

 Protein Sources 

 Carbohydrates 

 Healthy Fats 

Chicken
Lean Beef
Turkey
Fish
Greek Yogurt
Eggs
Protein Bread
Kidney Beans
Tofu
Whey Protein
Cottage Cheese
Quorn products
Starchy
Oats
Brown Rice
Sweet Potato
Couscous
Bulgar Wheat
Wholegrain Bread
Wholegrain Pasta
 
 
Fibrous
Vegetables
Fruits
Salads
Avocado
Almonds
Walnuts
Natural Peanut Butter
Egg Yolk
Olive Oil
Olives

Supplements (optional)

Supplements are a tool to ensure you are getting everything you need from your diet.
Here are my recommendations for supplements that's worth getting.
Whey Protein Powder
Don't be scared of this ladies, you won't end up like Arnold Schwarzenegger. 
Whey protein comes from the process of making cheese. It's completely harmless and great way to increase protein intake in our diet.
You can use a whey protein shake as a way to help you increase your protein intake.

1. Optimum Whey Gold Standard.
This is the number 1 protein supplement in the world, it's cost effective however a little higher in carbs
1. Fuse Lean Formula 
This is the highest quality whey protein your will find, however does cost a little more.
 
Recommend for
Cost effective
Recommend for
Highest quality

What to look for in the Whey protein.
- Low in sugar

- Low in Carbohydrates

- Low in saturated fat

- Around 24 grams of protein in one serving

- Calories around 100-130 calories per serving

Multi Vitamin
Vitamins and minerals are essential for the bodies regular functioning.
We aim to get these from our diet, however taking a multivitamin supplement helps ensure we are meeting our bodies needs.
Consult with your local pharmacist on which is the best type for you.
(Variations occur depending on age, sex and lifestyle)
Nutrition Centre recommends "New Chaptor Every Man/Woman"
 
FISH OIL
Fish oil increases insulin sensitivity (low insulin sensitivity makes it nearly impossible to lose weight. Fish Oil  helps reduce inflammation which speeds up recovery.
Studies have shown it to aid in fat loss, increase muscle gain and help lubricate your joints.
Consult with your local pharmacist on which is the best type for you.
Nutrition Centre recommends "New Chaptor Wholemega" 
 Dubai Fit Boot Camp Discount 
We are partnered with Nutrition Centre in Motor City to be able to offer all our boot campers the best deals.
They offer an exclusive 15% discount for all of our members.
The guys who work there are extremely friendly, knowledgable and will offer you great advice.
(The store is next to Nandos and opposite Emirates NBD Bank).
Just go into the store and say you are part of Dubai Fit Boot Camp to get your discount.
(Our discount is available across all Good Health stores in the UAE)
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