At Holos Performance, we prefer not to endorse any one type of dietary model. We try to look at things from the point of view that different approaches can work well for different people, circumstances and what the individual wants to achieve.
Rather than telling people what foods they should eat, recipes they should cook or meal plans they need to follow, we want to help people understand the basic principles that underpin nutrition and the different ways we can approach it.
- Food quantity is important. Period. However, most of us do not need to be ruled by the calories in vs calories out song and dance. If your trying to lose fat or gain muscle, you will want to spend a little more time in and around this space getting to grips with it.
- Prioritise protein above all other Macronutrients. It’s simple, just use the hand portion system and build the majority of your snacks and main meals around two palms worth of quality protein. Doing this will directly impact the point above, making it much easier to naturally regulate your food intake and support lean body mass.
- Vegetables are important. All the evidence would say that more vegetables = better all round health. However, don’t make the mistake in thinking that “the more exotic the vegetable the better”. Try to at what is available in your region at specific times of the year.
- Food quality counts. Put simply, a chicken nugget is not the same as a roasted chicken leg, Apple juice is not the same as an apple and french fries are not the same as a potato. The more a food is processed, it generally has less vitamins, minerals or fibre and more unhealthy fats and potentially problematic additives.
- Simple is better. Keeping your plates at meal times really simple can make it easier to actually know what you are consuming. Let the taste of your quality ingredients speak for itself and avoid using shop bought sauces, marinades and dressings.
You don’t need to cook elaborate recipes. In fact, this can often halt progress as it can be time-consuming, require pre-planning and can make it tricky to quantify what you are eating.
There are no “good” or “bad” foods, just basic principles. We are here to help you understand how your body uses different types of food and the priorities you need to integrate to fuel what’s important to you.