Don’t worry, follow the challenge and you will see the results.
These are myths conveyed by people who know nothing about nutrition or how the human body works.
Eating carbohydrates with your last meal of the day can actually improve your sleep and recovery as it releases melatonin (your sleeping hormone).
No, you don’t have to spend a single quarter on supplements to lose body fat effectively.
The supplement industry is a gold mine and for every (potential) ‘problem’ you have, they will have 10 ‘solutions’ in the form of a pill or powder.
Don’t make the mistake I made and spent your hard earned money on things worthwhile (like coaching).
Adequate sodium intake improves: energy levels, helps with cravings, stimulates your metabolism, essential for digestion and absorption of the protein and minerals you eat, increases blood volume for recovery (including achy joints), your performance and strength will increase, and your muscle will look better (fuller).
Restricting salt (sodium) also doesn’t affect body composition (meaning it doesn’t burn fat).
If you cut out carbs and salt for a week to see a big drop in weight – you’re just losing water, not fat, and it will all come back after.
– Coffee or tea to suppress appetite and hunger, if needed.
– Also 1-3 litres of water in the morning with artificial 0 kcal sweetener.
Steak, veggies variety , half an orange
Chicken breast, spinach, tomatoes
Salad with chicken breast, whole bag of lettuce mix, some ketchup and mustard
Scrambled eggs with spinach, carrots on the side, 0% greek yogurt with no-calorie flavour drops
Eggs with spinach, avocado, carrots, half a can of lentils (went slightly off the plan as lentils are technically ‘carbs’)
Chicken breast, spinach, peppers, tomatoes, flavoured with soy sauce
Omelett with veggie mix, 0% greek yogurt
Omelet with veggie mix, 0% greek yogurt, avocado, half an orange
Salad with chicken breast, whole bag of lettuce mix, avocado, onions
Eggs with spinach, 0% greek yogurt, avocado, spoon of peanut butter
Ground beef, whole egg, 0% greek yogurt, carrots, spinach, peppers
Eggs with spinach, 0% greek yogurt, small handful of almonds, half a can of black beans (went slightly off the plan as lentils are technically ‘carbs’)
Chicken breast, 0% greek yogurt, potatoes, spinach
Whole egg sandwiches, garlic butter
Chicken breast, veggie mix, potatoes with ketchup
Ground beef, corn, peppers, spinach, 0% greek yogurt
Ground beef, black beans, onions, peppers, spinach, 0% greek yogurt
Chicken breast, potatoes, spinach, carrots