EVIDENCE BASED NUTRITION

Written by Henry Lau 
Qualified Nutritionist and ISAK Accredited Anthropometrist

EVIDENCE BASED NUTRITION

Written by Henry Lau 
Qualified Nutritionist and ISAK Accredited Anthropometrist

Alexandra's Story

“I’m usually good when I’m in routine but fall off when i’m not prepared”

… up until the point when they would fall off.

It is an all too familiar gut punching feeling when you realise you’re making no progress and your weight is just not changing.

Ben is a father, a husband, he’s busy with a full time job and struggled to be consistent.

It was even more difficult to stick to a diet when there would be non stop events, birthdays, dinners and date nights.

Despite being very active, Ben’s weight would slowly creep up overtime to a point where it was affecting his confidence, energy and health.

After sitting down with him in an initial consultation, it was clear that we needed to do the following:

  • Train him to know how to eat “crap” food, especially during events.
  • Keep the calories he naturally burns as high as possible.
  • Train smarter and more effectively. Out of the 16 weeks he spent dieting, he only started doing cardio at week 10.
  • Incorporate structured refeeds for performance and weight loss.
  • Give him the tools to be able to eat better and more consistently.

RESULTS: BODY COMPOSITION

WEIGHT

Decreased by 6.1kgs

FAT LOST

Decreased by 7.7kgs

LEAN MASS

Increased by 1kg

RESULTS: SPECIFIC AREAS

TRICEP

Decreased by 14%

BICEP

Decreased by 34%

SUBSCAPULAR

Decreased by 32%

SUPRASPINALE

Decreased by 40%

ILIAC CREST

Decreased by 47%

ABDOMINAL

Decreased by 42%

FRONT THIGH

Decreased by 39%

MEDIAL CALF

Decreased by 33%

WAIST CIRCUMFERENCE

Decreased by 5cm

GLUTEAL CIRCUMFERENCE

Decreased by 2.5cm

ARM CIRCUMFERENCE

Decreased by 1.3cm

Final Comments

A plant based diet is a type of diet that consists predominantly of whole foods derived from plants.

Limited amounts of meat or meat-based products are allowed but fish and seafood is often the preferred choice.

Animal based products such as eggs and milk, including milk based products, are also allowed but is consumed at a moderate amount.

Starchy carbohydrates make up the bulk of the diet and milk in your coffee is recommended.

Unlike a plant based diet, a vegan or a vegetarian diets completely exclude animal or animal based products including fish, eggs and milk.

It appears that a plant based diet is not as simple as a vegan or a vegetarian diet where you exclude food groups completely. A complete comparison of plant base, vegetarian and vegan diets is discussed here.

Summary:

Plant based diets are predominantly whole, unprocessed foods with high nutrient bioavailability. This includes all meat and animal based products.

DISCOVER WHAT FOOD IS RIGHT FOR YOU

A custom built quiz designed to help you find out what foods you should be eating.

Discover What Food Is Right For You With This Simple Quiz

Everyone is different…

… we’re different in height, weight, gender, ethnicity, body shape, size, food preference, in our situation, goals, motivation, time & food cravings.

There is an endless amount of different types of diets and it makes it very difficult to decide what is right for you.

That’s why I developed this simple 30 Second Quiz, designed to help you discover EXACTLY what food is right for you…

… and the best part is, you can get started right here, right now.

Take The Free Quiz Here

Henry Lau – Qualified Nutritionist

How To Discover What Food Is Right For You

Everyone is different…

… we’re different in height, weight, gender, ethnicity, body shape, size, food preference, in our situation, goals, motivation, time & food cravings.

There is an endless amount of different types of diets and it makes it very difficult to decide what is right for you.

That’s why I developed this simple 30 Second Quiz, designed to help you discover EXACTLY what food is right for you…

… and the best part is, you can get started right here, right now.

Take The Free Quiz

[ EVIDENCE BASED ] Discover What Food Is Right For You With This Simple 30 Second Quiz

Henry Lau – Qualified Nutritionist

Discover What Food Is Right For You

Everyone is different…

… we’re different in height, weight, gender, ethnicity, body shape, size, food preference, in our situation, goals, motivation, time & food cravings.

There is an endless amount of different types of diets and it makes it very difficult to decide what is right for you.

That’s why I developed this simple 30 Second Quiz, designed to help you discover EXACTLY what food is right for you…

… and the best part is, you can get started right here, right now.

Take The Free Quiz

[ EVIDENCE BASED ] Discover What Food Is Right For You With This Simple Quiz

Read Next:

The Ultmate 2020 Guide To A Plant Based Diet

Top Plant Based Foods You Should Eat

Best Way To Follow A Plant Based Diet: How to start.

The Ultmate 2020 Guide To A Plant Based Diet

Top Plant Based Foods You Should Eat

Best Way To Follow A Plant Based Diet: How to start.