YOUR ULTIMATE GUIDE TO NUTRITION

5 MIN VIDEOS

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3 STEPS TO SUCCESS

LOOK BETTER

!

MOTIVATION

FEEL BETTER

!

CONFIDENCE

FOLLOW THE HEALTH BY SCIENCE PLATE TO LOOK, FEEL AND PERFORM BETTER

health by science plate

STEP 1 – WHERE ARE MY VEGGIES?

Vegetables are essential if we want to look and perform at our best and be healthy.

It’s difficult to eat too many which makes them great for filling up your plate.

More than 70% of us are deficient in the nutrition we need from vegetables.

A good target is to achieve 6-10 fist-sized portions of colourful vegetables each day.

Each colour of vegetables corresponds to particular health benefits, so variety is important.

STEP 2 – WHERE IS MY PROTEIN?

One of the key benefits of eating protein is that it helps you lose fat more easily and sustainably in the long-term.

It achieves this by making you feel fuller for longer and by making sure that you lose fat mass and not muscle mass when losing weight.

So when trying to look, feel and perform better, you need to eat at least one palm-sized portion of protein with each meal.

STEP 3 – DO I NEED CARBS?

Carbs provide an immediate energy source to all of our bodies cells, particularly during exercise – which is essential for a healthy and active lifestyle.

But if you’re not careful then it’s easy to eat too many carbs and then we put on weight. Especially when we’re not active.

BONUS – CONTROL YOUR TREATS

Treats are ultra-processed foods that are poor quality with no nutritional value and eaten either for pleasure, convenience or a combination of the two.

Overall, treats are an important part of our culture and society and we have a very strong emotional connection to them.

But if we’re not mindful of how many we’re eating and drinking, then we’re guaranteed to struggle with how we look, feel and perform.

free nutrition stuff

In addition to our in-person and online Personal Training, we create free tools, downloadable guides and “how-to articles” each month. Enter your email below and we’ll send you our our Health by Science Nutrition Starter Kit:

Frequently Asked Questions

How much protein do I need to look, feel and perform better?

You often hear about carbs and fats in relation to weight loss, health and wellbeing. More and more, however, people are starting to talk about the effects of your protein intake and how you look, feel and perform.

This is because the evidence is now quite clear, that having a good level of protein intake is key for helping you to lose weight and keep it off.

But why is this? And how much protein exactly do you need?

We’ll be answering these questions and much more in our article here.

How many carbs do I need to look, feel and perform better?

Carbohydrates, or carbs, have had bad press over the years and are often blamed for the obesity epidemic we now find ourselves in.

But is this fair? Are carbs the work of the devil or do they play a key role in your weight loss efforts? And, if they do, then how many carbs exactly do you need?

We’ll be answering these questions and much more in our article here.

Can I eat treats and still look and feel amazing?

At Health by Science, we define treats as ultra-processed foods that are poor quality with no nutritional value and eaten either for pleasure, convenience or a combination of the two.

When considering energy density, we count 1 treat as 250 calories, this could be a large glass of wine, a slice of cake, a couple of biscuits, a chocolate bar, a packet of crisps or an extra serving of dinner for example.

In our article on treats here we look at why are treats so important to us and if you can you eat treats and still lose weight.

Read the article here.

How many calories do I need to lose weight quickly and sustainably?

Whenever the discussion of weight loss comes up, one particular subject always follows…calories. The fact that ⅔ people in the UK are overweight or obese tells us that people find managing calories difficult. So if you want to lose weight, transform your body, health and confidence then ultimately, calories are king.

In our article on calories here we look at what exactly is a calorie? How do they affect your weight loss? How many do you need? Where should your calories come from? How accurate are calorie calculators? What are the best ways for counting calories, and ultimately get results?

Click here to read our article.

What are the best meal plans to follow to improve my nutrition?

The best meal plans to follow are one’s which are tailored to you, based on your sex, current weight, height, activity levels and goals. You can calculate these for yourself for free using our Free Nutrition Calculator here. Once you put in your details you will be sent your own personalised 3-day meal plan that caters for vegans and vegetarians. Access the Free Nutrition Calculator here for your free meal plans.

What's the easiest way to start improving my nutrition to look, feel and perform better?

To improve your nutrition quickly and sustainably, you’ll understand the single most effective way to start look, feel and perform better. We explain all in this article.

How can I easily increase my veggies?

This is one of the most common questions we receive and for good reason. Everyone undertaking training should have an idea of what they would like to get out of it. 

That’s why we work with you to dial down into what really matters to you and what that will look like. When we know this then we can create a clear roadmap on how to achieve it. 

Although the answer to the question of what results you can expect will vary depending on your physiology, your goals and your behaviours it also depends on what you are willing to put into achieving these results.

What we can say for sure, is that whatever your goal you will notice improvements within the first few weeks.

How can I measure fat loss and not just weight loss?

When assessing your weight for either gain or loss, it’s vital that your measurements are correct.

Unfortunately, there are many measurement tools that are not reliable and can lead to frustration and confusion.

At HBS, we have had to go through the same frustration and confusion. We’ve tried bioelectrical impedance (the fancy machine you hold onto in commercial gyms) and we have even attended the course on skinfold callipers. But by going through all this, we have managed to find the most accurate and reliable markers.

And one of them is, well, not very exciting…

But wait, that’s a good thing! In this article, we explain why.

What about exercise, isn't that important too?

Absolutely! Exercise is essential if you want to look, feel and perform better. That’s why we have also created a Free Learn to Lift Guide which you can access here.

What results can I expect?

This is one of the most common questions we receive and for good reason. Everyone undertaking training should have an idea of what they would like to get out of it. 

That’s why we work with you to dial down into what really matters to you and what that will look like. When we know this then we can create a clear roadmap on how to achieve it. 

Although the answer to the question of what results you can expect will vary depending on your physiology, your goals and your behaviours it also depends on what you are willing to put into achieving these results.

What we can say for sure, is that whatever your goal you will notice improvements within the first few weeks.

Are Health by Science qualified to give nutrition advice?

No matter what goal a client has, HBS understands the importance nutrition plays. With over 50 years of experience between the team, HBS has a vast knowledge base on the complexity that is nutrition.

Members of HBS have completed renowned nutrition courses such as Precision Nutrition and Body Type Nutrition. Courses such as these have developed the understanding of both the science and the psychology associated with nutrition.

HBS supports clients lose weight through 3 key areas: consistency, quality and quantity. Consistency refers to maintaining good nutritional habits long term, quality is about eating high nutrient-dense food and quantity is a focus on the number of calories consumed. 

HBS also has access to an NHS registered dietician who has expertise in more complex issues.