good fats – The 10 Minute Body

YOUR 7 BEST FAT SOURCES

Fats.... lovely fats. Including good fats in your diet is so important for your body to function properly. It also helps your body get rid of bad fats. I made a simple list of my favourite sources of good fats -- make sure to include some in your everyday diet.

Oily fish (salmon, mackerel... great for your brain)
Extra virgin olive oil
Nuts (not peanuts, nuts like walnuts, cashews, pistachios, almonds or hazelnuts)
Seeds
AVOCADO (the best possible types of fats found in nature... Eat your guacamole)
Nut butters
Eggs (the yolk is super nutritious and the egg white provides loads of protein)

There you have it! Do you think there's anything missing from this list? Just comment below. You can also add yourself to my team's Facebook group for all fat loss nutrition and exercise related support xx

5 SIMPLE NUTRITION RULES (for better health and fat loss)

erika

I'll make it as simple as possible, because it's not supposed to be complicated. Nutrition is a topic which often gets people confused - there's so much contradicting information out there, and advertisers are shoving all sorts of bullshit (on top of the good information) your way constantly. No, you don't need the latest fat loss pills, superfoods, supplements or bullshit shakes they make you believe are good for you (often quite the opposite, actually). So how are you supposed to know how to eat to be healthier and to aid fat loss as well as you can? I want to make things clear and straightforward, so here's a list of the things that'll guarantee you'll get better fat loss results from training, as well as nourish your body optimally. No starvation, no restrictions, no fad dieting. Ever.

Minimum 2.5 litres of water daily (plus tea/coffee on top if you like)
Protein with every meal
Vegetables (or fruit/berries) with every meal
Healthy fats every day (avocado/oily fish/nuts/extra virgin olive oil...)
REAL food 80% of the time (you'll recognise real food by checking out the ingredient label in the supermarket. If there's a single ingredient in it, it's real food.)

Dedicate the next 2 weeks to following these principles. You'll notice just how easy it is to lead a healthier lifestyle. Note, that I'm saying REAL food 'just' 80% of the time?! That's right, you can have #naughtyfood freely, as long as it's not the basis for your diet. It means being able to eat chocolate and drink beer, guilt free, WHILST losing body fat.

[[More about the Freedom Diet here]]

/Erika

How to eat shit and lose weight

erika

The fact is

You can eat whatever you want and lose weight.

Calorie dense foods (apart from the tomato, ha)

It's all about energy balance.

If you eat more calories than what your body can burn in a day, you'll be putting on weight.

Fact.

Simple.

If you eat a 1,200 kcal burger meal and drink a couple of beers, you probably shouldn't really be having anything else during the day if you're aiming for weight loss.

It's all about balance.

If you over eat today, you'll need to take it easier over the next couple of days and you'll be ok. It is, however, completely possible for your diet to consist of just crisps, chocolate and fizzy drinks - while you still lose weight. You'll just need to eat fewer calories that what your body can burn. With such poor quality food it's not a lot of food though.

Also, for your health's sake it's obviously always better to choose your food wisely - ideally you'd get plenty of protein, some good fats (avocado, oily fish, nuts...) and quality carbs in you every day.

Salmon is a great source of good fats - and everything in the image high in protein

"Dirty food" (the kind that makes you fat easily) is very nutrition dense (lots of kcal in a small amount) and doesn't keep you full for very long. And that's why so many of us struggle with weight control.