8 Lessons I Wish I Knew Earlier About Nutrition

I went through years of disordered eating patterns and had a troubled relationship with food until I became educated on nutrition.

Here are the 8 lessons I wish I knew earlier that would have saved me years of trial and error with my food!

1. Diets Don’t Work, But a Calorie Deficit Does

Diets are extreme, restrictive eating programs, and claim to make you lose fat because of some specific rules or cutting out foods.

Diets are unsustainable, don't educate you on nutrition and can lead to yo-yo dieting and an unhealthy relationship with food.

A calorie deficit is a principle in which you eat less calories than it takes to maintain for a period of time to reduce body fat. You can follow a calorie deficit and also eat balanced, quality nutrition and still incorporate some treats and meals out as well! Learn more about a calorie deficit here.

2. Stop Labelling Foods as “Good” or “Bad”

Labelling certain foods as "good" and "bad" can create an extreme view of food.

It's true certain foods are more nutrient-dense and nourish our bodies, while some are lower in nutrients and more processed but this doesn't mean it's a good idea to label these foods.

The "bad" foods can seem forbidden and are more tempting to overconsume. Instead, aim to choose foods based on whether they align and fit with your goals right now, or not. Leave some room for treats you truly enjoy to help with cravings.

3. Eat Your Carbs!

We need carbohydrates for brain and energy, muscle power and wellbeing.

Cutting out all carbs is not going to help you get faster results, but is a common strategy in many diets. This is because each gram of carbohydrate also holds 3 grams of water with it (which is actually great for performance in the gym!) This means when people stop eating carbohydrate, all of a sudden there is often a quick “weight” loss, which is often just water.

Choosing higher fibre, slow-release carbohydrates are generally great for your health and will help your performance in the gym, your energy and mental focus and digestion.

4. Food can be for Fuel and Fun

"Healthy" nourishing foods don't have to be bland or boring.

Choosing delicious, wholefoods and creating recipes that are simple and delicious will help you stay on track and not feel like you are "eating healthy" or "fallen off the wagon".

Healthy foods aren't just bland and boring.

5. Eat Simple Wholefoods over “Low Calorie” Foods

Don't fall for marketing hype.

"Low-calorie", "Low-sugar", "healthy" and "natural" don't make these foods better than the basics. Especially if the low-calorie foods are highly processed they can really upset the gut and digestive system.

On the flip side, foods that are claimed to be superfoods are not necessary, there are plenty of micronutrients in basic simple foods meats, fruits and vegetables, complex carbohydrates

6. Stop Following Celebrity and Influencer Diets

Not only will eating the same as someone else not make you look like them all our body shapes are so different)

We are all individuals and have different nutritional requirements depending on our age, height, weight, activity and goals.

7. Skipping Meals is Not a Good Weight Loss Strategy

Skipping meals can actually lead to dips in blood sugar, which can lead to fatigue, dizziness and difficulty focusing often you will crave high-sugar foods instead or overcompensating because you haven't eaten.

There is a huge following of fasting and intermittent fasting, but remember point 1, the only reason you lose fat via this strategy is if it helps you maintain a calorie deficit.

8. You Don’t Always Have to be in a Fat Loss Phase

It always seems to be “Do this to lose weight” “Cut Belly Fat” blah blah. While this is a fine goal if you are up for it. You can actually aim for Maintenance or a Surplus for your Goal! You will see way more strength, muscle development, energy, healthier hormones and digestion at maintenence or a surplus.

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