Get your free eBook valued at $40

SUBSCRIBE TO OUR NEWSLETTER TODAY & GET A FREE CORE WORKOUT PLANNER EBOOK- VALUED AT $39.95!

Nutrition For Beginners

Nutrition For Beginners

Are you just starting out? Trying to maintain your weight, lose some weight, shed some fat and/or feel healthier with the correct nutrition?

It can be so overwhelming when you’re just starting out- from everyone trying to sell you ‘must have’ supplements, protein powders and weight loss pills to getting different, conflicting advice from people. How do you know who to trust or who is just trying to make a dollar out of you?

A fail safe approach when it comes to the rows upon rows of supplements you'll find at the store, is to do your own research.
Most of the time, you can find product reviews which will give you a better idea whether you'll find a product useful..

More IMPORTANTLY, you don't necessarily need any supplements to get your nutrition on track!
I will sometimes have a shot of espresso, or rarely have some pre-workout for an extra boost of energy, but I take minimal to no supplements depending on my training.

At the end of the day - I prefer to source all my nutrients from FOOD. 

Here is a free blog that I have written to give you all a little more confidence and education for your own journey. As always, this is not sponsored and you will note that in no way am I trying to encourage you to spend money- in fact I will help you save some extra money! These are my thoughts and like anything, they’ll differ from one coach to another.

So, as I always say- ‘take on what works for you, and forget the rest!’

When it comes to nutrition, you have 3 key macronutrients that make up any diet:

  • Carbohydrates
  • Protein
  • Fats

All are essential in your nutrition, and you should never completely cut out any macronutrient from your meal plan. 
Trust me, you can't avoid any of these categories forever without it affecting your health and wellbeing.  

I tend to find that in most of my clients who have never done any form of structured nutrition, when they give me their food diary, generally they are overeating in fats, under eating in protein and are over in carbohydrates.

For those who have been conscious of their diets, they are usually OVER eating in protein, under eating in carbohydrates and over eating in fats.

I find this interesting!

 

Usually fats are easier to over indulge in, as per gram they contain 9 calories.

As a generic (again, this is a rough guide for most people- not custom and everyone is different) - around a handful of almonds or half an avocado is enough fats for your entire day.

Those who over eat in protein usually have the belief that because it’s healthy, you cannot gain fat from it. This is false.

 

How can you manage your nutrition when starting out?

  • Always fill your plate up with salad or vegetables. Don’t be afraid to be generous with your veggie servings and stock up on different kinds and colours.
  • Eat about a handful of nuts per day.
  • Have 2-3 serves of protein per day (around the size of your fist).

 

My next key tip is: WATER. 

Sounds easy right? This is probably my BIGGEST tip and I am almost sure you would have heard this before.

A lot of people unfortunately don’t understand the importance of water and the weight loss effects it can create.

So, for 1 month I would LOVE for you to try and keep your ONLY fluid intake to water. It honestly was one of the first changes and steps that I took in changing my lifestyle and has to be the biggest change I felt. There are SO many empty calories in other fluids- juices, cordials, milks, alcohol and other fluids.

It’s amazing that companies can cram so much sugar into one drink!

Sometimes we don’t even realize that what we are drinking is actually equivalent to some chocolate bars! (CRAZY!)

 

Don't forget that portion is everything!

What may be a meal to some could be a snack to another.

Not everyone has access to a coach or fitness professional that can find the exact amount of protein, fats and carbohydrates you need in your diet. 

But you can make the conscious decision to eat when you're hungry, stop when you're full, try and keep the majority of foods going into your mouth clean and whole, never snack out of boredom and eat a variety of nutrition dense foods. 

The average woman requires 1600-1900 calories of food per day when performing moderate exercise, but this number is broad and will vary, especially if you start to exercise more on  your journey.

When you learn to love healthy, whole foods, I promise you won't simply see a change in your appearance, but a dramatic change in your mood and energy.

I hope that helps a few of you who are just starting out on your nutrition journey and helps you to understand a bit more.

I have some other relevant blogs which may be of interest to you also below:

How to decipher a nutritional label

How to choose a protein powder 

Tags: Nutrition, Blog

Related Articles

Back to Articles


Sign up for
Tips, Recipes
& More

Success Stories*

  • Katie
    Katie 17 kilos already down thanks to the clean eating guidelines!
    Olivia
    Olivia
    Jessica
    Jessica The meals are delicious, I'm never hungry and I can make it for my husband as well so i'm not cooking two different things! It is a well rounded program that fits easily into any lifestyle and can be made to work with your unique situation.
    Natalie
    Natalie 4 weeks in!
  • Stacee
    Stacee still a fair way to go but 2 years of clean eating & exercise :) never felt better :)
    Leah
    Leah I'm feeling like a different person. I'm feeling like I used to feel. I'm losing baby weight fasting than ever too! My progress photos amaze me. So thank you! Thank you for a program that really is a lifestyle change. A program that changed my family life for the better and made me a happier, healthier mumma for my beautiful children!
    Chelsea
    Chelsea Amazing results from a track and field athlete!!
    Melissa
    Melissa Over 18 kilos down from the clean eating plan!
  • Annon
    Annon Following the protocols of Sophie Guidolin's Meal Plans & Training programs have seen the AMAZING results below!
    Natalja
    Natalja Even whilst travelling, i maintained my lean body by following your guidelines!
    Hannah
    Hannah 17 kilos down in 6 months!
    Sam
    Sam The clean eating diet plan, is also for males wanting to tone, build muscle and lose body fat!
  • Kristy Potts
    Kristy Potts 50 kilos down in a year! Thank you for bringing out eat clean, live lean. I have been cooking and preparing my meals from it since i purchased it months ago, its fantastic.
    Sam
    Sam Your books inspire me immensely and you are a true idol.
    Sammi
    Sammi Wow.Wow.Wow šŸ˜ By far the best part of any coaches job. The results, the hard work and the dedication that is so clearly shown here. šŸ˜µ Sammi had her little girl 2 weeks before the twins were born, and like me suffered with haemorrhaging at 8 weeks pp too. (This is really hard to deal with along with a newborn, surgery and recovery!) However after 4 weeks on my #tbtprogram check out her incredible results. I am so so proud and happy to have helped in some way! šŸ™ Way to go mama!!! šŸ˜†www.sophieguidolin.com.au/eshop
    Alisha
    Alisha I absolutely love following your journey, reading your articles and following your clean eating advice!
  • Megan
    Megan
    Rachelle
    Rachelle Incredible results, following the clean eating guidelines & total body transformation guide!
    Chloe
    Chloe WHAT A DIFFERENCE IN NOT ONLY THE VISUAL EFFECTS BUT IN MY TRAIN OF THOUGHT AND DAY TO DAY LIFE. ITS BEEN WONDERFUL WORKING HARD FOR THESE RESULTS! 24KGS DOWN! AND HONESTLY I DON'T CARE WHAT MY SCALES TELLS ME. I'M MORE INTERESTED IN HOW IT'S AFFECTING MY LIFE!
    Annon
    Annon 3 Month Progress, Thanks to Sophie for the inspiration and support! Here's to leaner living!
  • Chantelle
    Chantelle Chantelle has lost 8kgs already, only 2 weeks into her custom ongoing post baby plan!
    Katie
    Katie Incredible results 7 kilos down in 8 weeks!
    Farnoush
    Farnoush The left picture is on 80 kg The right one 58kg It is unbelievable what you can do if you just believe and just do it and stay focus.
    Danika
    Danika "Feeling so much healthier and loving exercise now, I started clean eating thanks to Sophie Guidolin!"
  • Hannah
    Hannah 17 Kilos lighter, in 6 Months!!!
    Kate
    Kate THE BOD program is not a diet. It sets you up with the tools to continue on after you finish the 12 weeks.This has now become my lifestyle. I love the way I live now and I love the knowledge I have gained from this program especially dietary wise so I can give my kids the best start to life. The recipes, the workouts, the hints and tips... at no stage did I ever get bored or go off track.
    Katelyne Borg
    Katelyne Borg Just wanted to show you how far I have come in such a short time!
    Meg
    Meg I wanted to begin by thanking you for being such an inspiration and passing on your knowledge the way you do.
  • Bailey
    Bailey Only 4 weeks into the diet plan- the results speak for themselves!
    Reney
    Reney "Incredible transformation from following Sophie's guidelines!"
    Emma
    Emma Clean eating & handwork really do pay off!!
    Joanne
    Joanne Check out this progress in only 12 WEEKS!!!

*These are testimonials from satisfied clients. Results can not be guaranteed and results may vary from person to person.

Have a question?
Check out my FAQs