Starting to eat well can be overwhelming.

How much should you eat?

How many carbs?

How about fat?

The list of questions can be endless and there is so much conflicting information out there.

If you're feeling overwhelmed our Nutrition Pyramid will help.

It breaks down optimal nutrition into a series of tiers which you can focus on to make progress without being overwhelmed.


Tier 1: Eat proper food

This is the most basic tier. If you do nothing else then sticking to tier 1 will still get you great results.

What do we mean by proper food?

Simply, if it didn't swim in the sea, run on the land, fly in the sky or grow in the earth then don't eat it.

If whatever you're going to eat couldn't be found in nature, don't eat it.

You can find a potato in the wild.

You can't find a loaf of bread.

You can find a cow in the wild so a steak is fair game.

You can't find a bag of crisps.

If you stick to this tier then you'll find it very hard to overeat. I don't know of anyone who overeats proper food. It's the introduction of more processed food that leads to fat gain and other health problems.

You can even stick to this tier if you eat out a lot. Just look at the ingredients in a meal and ask yourself if you'd be able to find them in the wild.

If you can master this tier and feel able to then you can move up to...

Tier 2: Limit your calorie intake

If you want to speed up your results then limit your calorie intake.

You can work out how many calories you should be eating by consulting the Energise Nutrition Plan.

If you master this tier then you're now eating proper food and making sure that your calorie intake is less than your calorie expenditure. Tadaa faster fat loss.


Tier 3: Work out your macronutrients

What are macronutrients?

Carbs, protein and fat.

For even more efficient fat loss and optimal health you can manipulate your intake of each of these food groups.

Eat less carbohydrates which promote fat storage and inflammation in the body.

Eat more protein and fat to support bone density, the immune system and your metabolism as well as stabilising your energy levels.

You can work out your ideal carbs, protein and fat targets using the Energise Nutrition Plan.

If you've mastered all of those then you'll be getting amazing results. You can put the cherry on the top with...

Tier 4: Supplements

The clue is in the name here, if your nutrition is shite then supplements won't make any difference to your fat loss (they can still help with your health, but not as much as proper food will).

We can advise you on which supplements you should consider taking and the Energise Nutrition Plan contains a good starting point.

If you're struggling, focus on Tier 1 for a couple of weeks. Don't stress about counting calories or eating the right amount of a particular type of food.

Just focus on consistently eating proper food. Then build from there.

Rome wasn't built in a day.