Day 11

CHALLENGE YOURSELF

Setting realistic goals for the future.

You needed these 14 days to kickstart your weight loss journey, now you need to take all of these good habits you've learnt and repeat until they become your new routine. In this episode we talk about what realistic goals look like for you and your body.

Connect hard tasks and obstacles back to their purpose.

This helps you push through and keep going when things are tough.

Every goal comes with hard work and obstacles, and it’s normal for motivation to decrease.

You can stay motivated by giving these difficult times more purpose.

Realistic goal setting

Setting goals is so important, but are you setting realistic goals? 

Kate discusses how to set realistic and achievable weight loss goals. 

Protein

Protein - a popular topic.

Did you know we only need 1g of protein/ideal body weight (kg)?

Protein comes from a number of sources - dairy, meat and meat alternatives, tofu and eggs just to name a few!

Protein to carb ratio

For rapid weight loss, your ratio of carb-to-protein is important to get right.

We believe that you are best off consuming less carbs than protein with each meal, maintaining at least a 1:1 ratio between them.

If a meal has 15g of carbs, then it is recommended that you have at least 15g of protein as well.

Our meals contain a maximum of 15g of carbs, along with a minimum of 20g of protein, keeping the balance between them. For vegans and vegetarians, it’s best to talk to our dieticians about how you can get the right amount of protein.

5:2 diet

The 5:2 diet is a popular weight loss diet. 

Developed by Michael Mosley and backed by nutritional science, there’s a very simple and logical reason that the 5:2 diet works.

Intermittent fasting

The reason that intermittent fasting works is simple: by fasting throughout the week, you are reducing your overall calorie intake.

Provided that you don’t overeat to compensate during your non-fasting hours and days, your average daily intake is significantly reduced.

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