Every year the fitness world gets flooded with the same recycled nonsense: detox teas, miracle cleanses, cutting out entire food groups, and rules so strict they barely last a week. Basically the opposite of the sound nutritional pricniples we teach here at Admac Fitness.
So, let’s skip past all of that nutritional rubbish you’ve no doubt read about. If you want results that stick, you only need a handful of proven nutrition principles — simple, sustainable, and actually doable in real life. Luckily for you, we’re here to share them…
Here’s what works.
1. Prioritise Protein
Most people don’t eat anywhere near enough protein — and it shows in low energy, poor recovery, and constant snacking.
Protein helps because it:
Keeps you full for longer
Supports lean muscle growth
Helps stabilise blood sugar
Improves recovery from workouts
When you start eating enough protein, hunger becomes more predictable, your training improves, and you naturally eat less junk — not because you’re forcing it, but because you’re simply satisfied.
Aim for: a decent palm-sized serving at each meal. If you can, prioritise protein sources from animal products because they have a complete amino acid profile. If you’re vegan, make sure you food-combine to fulfil your protein requirements. A good mix of nuts, beans and various pulses will help.
2. Eat Mostly Whole Foods
Not because processed foods are “evil” — they’re not. But whole foods do make life easier.
They’re naturally:
More filling
Higher in nutrients
Harder to over-consume
Think lean meats, eggs, fruit, vegetables, potatoes, rice, oats, beans, and dairy. Build your meals around these and you’ll feel fuller, energised, and more in control. A good rule to live by is if it comes off a tree, out of the ground, from a farm or the sea, you can eat it!
You don’t need to eat perfectly. Just base most of your diet on real foods you can recognise.
3. Balance Your Plate
If you’re constantly tired, craving snacks, or struggling with inconsistent energy, check your meals.
A balanced plate should include:
Protein – keeps you full and supports muscle
Vegetables or fruit – fibre, vitamins, minerals
Carbs – fuel for training and daily life
Healthy fats – hormones, brain function, satisfaction
When your meals hit this template, everything feels easier: performance, recovery, mood, appetite, and fat loss.
Don’t over-complicate it, just eat natural foods a lot more than you eat processed ones!
4. Don’t Drink Your Calories
Liquid calories are sneaky. They don’t fill you up, but they spike your intake before you realise it.
Common culprits:
Fizzy drinks
Fruit juices
“Healthy” smoothies
High-calorie coffees
Alcohol (yep, this one stings)
You don’t have to eliminate them, just be aware. Swap where you can, choose smaller sizes, and treat the high-calorie options like you would dessert — occasionally, not daily. That pumpkin-spiced latte, or the hot chocolate with cream and marshmallow… it’ll probably have as many calories as a dessert.
Simple hacks include drinking water (obviously), cut the sugar from your coffee, avoid the fizzy drinks, and when you’re boozing, switching to spirits with a diet mixer.
5. Moderation Beats Restriction
If you’ve ever banned chocolate and ended up eating the entire family-size bar… You already know this one.
Cutting things out completely usually backfires. When food becomes “off limits”, you want it more.
A flexible approach means:
Nothing is forbidden
You decide when it’s worth it
You enjoy treats guilt-free
You maintain progress without feeling trapped
That’s how you build a lifestyle you actually stick to. The reality is that it’s really hard to outrun your food cravings forever, so create a nutritional framework where you don’t have to. By calorie-tracking, exercising well and maintaining the discipline to eat well 90% of the time, you can enjoy those foods guilt-free.
And If You Want This to Be Easier… Get Support
Nutrition is personal. Your lifestyle, preferences, goals, and challenges matter. When someone helps you tailor things properly, everything becomes simpler, clearer, and far less stressful.
That’s where good coaching shines.
A personal trainer doesn’t just give you a plan — they help you make nutrition work in the real world, with your routines, your schedule, and your goals. No more guesswork. No more “starting again on Monday”.
Just progress that finally sticks.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD