I get asked all the time whats the best way to eat.

Most people are waiting for some magical words to be sprouted from my lips. They're waiting for fancy words and terms. The truth is eating shouldn't have to be complicated.

Whether for weight loss or for performance you can't go wrong with the list below.

Think the list is too simple for you? Check yourself in the mirror and ask, do I like who I see looking back? If its a yes, awesome I take my hat off to you. If its a no, maybe its time to stop chasing the next best thing and simplify your eating habits.

1.    Eat slowly  

How many times have you inhaled a meal like a Labrador? 

Thought so, we all do it. Its not the greatest way to eat. Your stomach needs time to tell your brain that you’re full and need to stop eating. If we eat quickly that signal is too late to have an effect. Its the reason you feel stuffed a little later after a meal. You were already full but your brain hadn't been told yet.

Chew your food slowly and put your cutlery down after each mouthful. This way you’ll eat less food which means less calories. Less calories equals weight loss. Yeah I know its that simple.

2.    Stop eating when you’re 80% full

This is an extension of the first one. Our bodies take time to realise we’re full so we need to stop when we are about 80% full (or 8 out of 10). If we stop at 80% we've got some leeway to work with, stopping ourselves from eating too much and getting stuffed. 

3.    Its all about the protein

Why protein? Well its got loads of benefits. You rebuild your body with it and has lots of other uses. Having a good sized portion of protein with every meal helps with satiety too. Yes another food hack. Basically you’ll eat less food. 

Get a least one serving of protein at every meal. Great sources are unprocessed meats, fish, eggs, low fat dairy, legumes etc.

Men - 2 palm sized servings per meal

Women - 1 palm sized serving per meal

4.    Wheres the veggies?

We know this already. We should be eating vegetables. Lots of them too! They’re full of vitamins and minerals needed to keep everything in tip top shape and our body functioning. They also add bulk to our diet and help us feel full after meals. Veggies take ages to digest so you won’t feel those hunger pains for hours. 

Men - 2 fist sized servings per meal

Women - 1-2 fist sized servings per meal

Have the same the ones for all I care. The main thing you're doing is actually eating some.

5. Fat isn’t the enemy

For years we have been anti-fat. We’ve realised we were wrong to take it out of the diet. We actually need around 30% of our diet to be made of the stuff. It has massive roles to play in body like absorption of vitamins A,D,E and K. Fat can also keep you satisfied longer after meals. 

Healthy fats come in all shapes and sizes. Examples are healthy oils (olive, coconut etc.) and from oily fish like salmon and mackerel. Nuts are a great source too.

Men - 2 thumb sized servings per meal

Women - 1 thumb sized servings per meal

6.    Water, water, water

Our bodies are 70% water. Every chemical reaction happens in the presence of water. Its super important you get enough!. Even 3% dehydration can effect our appetite (we think we’re hungry when we’re not), makes us feel fatigued and can impair our concentration and physical abilities.

Water is cheap and easy to get hold of. You don’t need fancy bottled water. You don’t even need to filter it. Just good old H2O from the tap will do. Don’t like the taste? Add some flavour. Just make sure its low calorie.

Aim to get around 8 glasses (2 litres) a day. If you’re exercising aim for 2 extra glasses (1 litre) for every hour you do of exercise. 

Find it hard to drink enough? Add a glass of water with every meal and don’t leave the table until you’ve drunk it. You’ll be halfway there by the time you’ve had your meals for the day.

7. Lovely, lovely carbs

Many people think carbs are the enemy too along with fat. This really isn’t the case. Like fat they’ve been given a bad name. We need them to give us the energy we need to get us through the day. If you exercise regularly carbohydrates are even more important. 

The main thing to remember is to stay clear of the white stuff. White bread, pasta, rice etc. This has much less nutrients in them as the wholegrain cousins. Wholegrain carbohydrates have higher fibre for gut health and added vitamins and minerals. They also help fill us up for longer during the day.

Men - 2 cupped hand sized servings per meal

Women - 1 cupped hand sized servings per meal

If you’re after weight loss half that again and add some extra veggies.

9. Keep to the 80/20 rule

Eating healthy all of the time is super hard, we can’t keep that up all of the time. Keeping on track for 80% of the week then relaxing for the rest will help you stay sane. Consistency is the key to progress not hitting it hard for 2 weeks then going on a binge for 4. Have your relaxed food and then get back on it asap. 

10. Enjoy  

Food is meant to be enjoyed. Its not meant to be something we hate and dread. Theres loads of healthy meals out there to try, just keep the above in mind. 

There isn't a one size fits all when it comes to exercise and nutrition. You have to find whats right for you. If you feel you can’t maintain something you start or plain simply don’t enjoy it, find another way and change it. 

We’re on this earth for many years (hopefully), at least enjoy your food.

Please note

Portion sizes -

You own hands are a great guide to measure portion sizes. They’re very individual to you. You have big hands? That probably means you're a bigger person so you need more food. Small hands, well you know where I’m going with this.

This is just a guide -

Like with any other guide you have to make it your own. Feeling hungry all the time? Eat some more (healthy foods stupid, not crap). Not losing weight? Eat less. Adjust for each goal you have and you’ll be on your way to eating habits you can sustain forever.