The Rules
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Protein is non-negotiable. During fat loss, keep protein at 2–2.5g per kg bodyweight. It preserves muscle, improves recovery and controls hunger. Protein stays high even when calories drop.
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Reduce carbs, don't remove them. Prioritise carbs before and after training. Lower carbs on rest days. Never cut carbs completely.
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Keep fats moderate. Don't eliminate fats — reduce excess calories from fats first. Focus on whole food sources and portion control.
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Fruit or veg with every meal. Keeps you full, supports recovery, and improves diet quality. This is the easiest win.
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Consistency wins. You don't need perfection. You need enough protein, smart carb timing, controlled calories, and consistency over time. Stick to the basics and results follow.