Page 25 - Kay Handyside - Fat to Flat Belly

13. If you do the shopping then your basket should be FULL of vegetables, some fruits ( berries and apples mainly ) and organic proteins.
If you follow this advice then you do not need to count calories. You will lose weight naturally.
( However if you do want to log your food for a week or so - or for the 90 days I recommend the app Chronometer https://cronometer.com ( I use this ) or myfitnesspal https://www.myfitnesspal.com )
Be wary of apps telling you how many calories you bur - its very hard for them to be accurate, instead learn the nutrient content of food . Yes fat has more calories but natural fat fills you up.
14. Stay hydrated - drink plenty of water
By all means take a multi vitamin mineral supplement .- this is not medical advice- Consult your Doctor .
Ask your Doctor to do a blood test and find out if you have any nutritional deficiencies. ( see introduction for my recommendations )
Many people are low on Vitamin D which imparts bone health and the immune system
Omega 3 - a good quality one can also have a positive effect on your cholesterol , heart and recovery
Protein helps to rebuild muscle tissue , fill’s us up and keeps us full .
Fibre. Many of the population are low in fibre due to not eating enough vegetables . Eating tons of veggies at meal times helps keep you full with very little calories , provides vital vitamins and minerals and drastically reduces risk against diseases like cancer by helping to transit the food through your gut quickly and easily.
GENERAL FOOD HELPING GUIDELINES
Serving sizes :
Protein - the size of the palm of your hand
Vegetables ( unlimited green vegetables and fresh herbs : basil, coriander, chives, mint, parsley etc ) Try to eat around 2 bunched fists of vegetables at each meal
1 thumb of healthy fats per meal. 1 tablespoon extra virgin olive oil on all vegetables - this helps you to absorb the fat soluble minerals and vitamins. Grass fed butter ( Kerrigold ) 1/2 avocado per meal