Health and Fitness

Nutrition And Fat Loss 101 – Foundation Of Nutrition

It’s been a couple of weeks since holding my recent Woman Incredible Transformation Workshops, and I must say I’m quite blown away by the fact that I’m still receiving feedback about the changes attendees have noticed in just a short period of time! Clothes looser, energy higher, confidence rising – all that good stuff!

Which leads me to you – I don’t want you to miss out so I thought I’d just bullet point some of the key topics we covered. Let’s call it the Body Incredible Nutrition and Fat Loss 101: short, sweet and to the point! There are three key areas I’d like to share with you:

  1. Foundation of nutrition
  2. Fat loss kickstart
  3. Cheating your way lean

foundation of nutrition

1. Morning Kickstart: start the day with 2 glasses of tepid water, one with real salt added and one with fresh lemon. Taking fiber and glutamine can help get you started and aid detoxification (fat loss!). Golden rule: eat protein within 30 minutes of waking, ideally with a small amount of good fat.

2. Structure: when starting a new fat loss or nutrition regime structure is key, particularly if you have a stressful lifestyle. Aim to eat 4-6 protein and green veg based meals, with a small amount of good fat at each. Keep reading for the rules on carbs … and bear in mind that less structure may be fine after you’ve established those initial patterns.

3. Hormones (cortisol and insulin): while all of your hormones are relevant to your health and ability to lose fat, cortisol and insulin are particularly worth knowing about. This is because they both tend to be driven out of balance by the typical busy Western lifestyle.

Cortisol is a stress hormone designed to energise you for short periods of time, but when life is always GO you tend to release excessive amounts of the stuff, which can promote fat storage. Detox cortisol by limiting stimulants after lunch, winding down without TV or computer in the last hours of the evening, take regular time out for yourself, and eating wholesome organic proteins and plants.

Insulin is released to help your body deal with incoming sugars. It becomes a problem when you are repeatedly eating sugar-based foods, which is basically anything that is not protein or fat. This even includes ‘healthy’ carbs, as well as the more obvious sugary or baked foods. If your diet is carbohydrate based and lacking in protein and fat you will have a tough time managing insulin and blood sugar levels and you will signal your body to store fat! This is especially true when it comes to choosing your breaky; hence my earlier note on protein. You can manage insulin levels by switching starch based carbs for more greens, increasing protein and good fat, taking fiber, and minimising processed food.

Simple stuff, hey? Almost too good to be true, I know but honestly – if you implement just these 3 foundation strategies you WILL notice a tremendous and lasting change in your energy and your ability to burn fat! Stay tuned next week for part 2 – Fat Loss Kickstart!

11 responses to “Nutrition And Fat Loss 101 – Foundation Of Nutrition”

  1. Pip says:

    Hi Kat,

    What is the impact on the body of consuming protein within 30 minutes of waking?

    And does this mean if you exercise first thing you shouldn’t do it on an empty stomach?


    • Kat says:

      Hi Pip, I’m not a fan of working out on an empty stomach unless most life-stress is low! It elicits a cortisol response which can trigger your body to slow fat loss and even to gain. One reason to eat protein within 30 minutes is to kickstart your metabolism, but it’s also useful for resetting and balancing neurotransmitters like dopamine and seratonin. I hope that helps!

  2. Lou says:

    I forgot to eat my protein before my workout this morning (no idea why, maybe my head is already on holidays, because it was sitting ready to go in the fridge!). I definitely noticed a massive difference, once you start you can’t stop!!! I felt so sluggish and couldn’t lift as much, didn’t realise what was different until I was on my way home! Protein in the morning has probably made the biggest difference to me and my body overall.

  3. Deb says:

    Hi Kat,
    Do you have a sample menu you could show me, even just one day. Just so I feel confident that what I am doing is correct. I have read your book and searched your website but can’t find one. Really appreciate it 🙂

    • Kat says:

      Hi Deb, have you been on my Facebook page ( I regularly post pictures of what I eat in the album ‘this is how I eat’. I’ll put up a sample menu plan as a blog post next week 🙂

  4. Bonnie says:

    Can you tell us more about the benefits of taking Glutamine? Thanks Kat!

    • Kat says:

      Glutamine relines the lining of the gut and so it’s one of the best things for digestion. It also aids in growth hormone production, so it helps you get (and stay!) lean.

  5. charity says:

    Do you recommend tip #1 (tepid water in the morning)for someone with chronic diarrhea? I’ve tried this in the past and its just makes for a crampy belly.