Fat Loss That Lasts - Day 3

Nutrition with Nicole

Welcome to Day 3 of the Fat Loss That Lasts miniseries!

I’m Nicole, your online Nutrition Coach.

You can learn more about me, and the work I do, here.


Once you learn how to listen to your body’s hunger and fullness cues (this accounts for the QUANTITY of the food you eat) we can begin looking at the QUALITY of the food you eat. Both are extremely important when it comes to sustainable fat loss!

Let’s talk about macronutrients!

Proteins, carbohydrates and fats.

  • What are you eating the most of right now?

  • What are you eating the least of right now?

The answer to these questions (in conjunction to your level of activity) can tell us a lot about why you are/are not seeing progress. The majority of us struggle with consuming enough lean protein and colorful vegetables while we have no problem eating a sufficient amount of carbohydrates and fats.

Our body’s need all of these nutrients! The question is, in what amount? And that answer varies based on your height, weight, gender, body type, and activity level.


Why all nutrients are necessary.

The role of protein - Protein is comprised of amino acids (think of these as the building blocks of your body). We need protein to consume protein regularly throughout the day in order to maintain our muscle mass, feel fuller for longer and recover from physical activity!

Examples include: chicken, poultry, fish, steak, eggs, egg whites, Greek yogurt, protein powder, cottage cheese, beans and legumes, tofu, etc.

The role of vegetables - Veggies are packed with essential vitamins and minerals that ensure our body is functioning optimally, not to mention they are filled with water to help us stay hydrated.

Examples include: leafy greens, carrots, onions, peppers, mushrooms, broccoli, cauliflower, brussel sprouts, cabbage, etc.

The role of smart carbs - Carbohydrates are the body’s primary source of energy. Incorporating them into a well-balanced diet ensures adequate energy, as well as improved performance and recovery.

Examples include: oats, rice, quinoa, potatoes, couscous, whole/sprouted grain bread, beans, fruit, etc.

The role of healthy fats - Fats are important for proper insulation and hormone function. Fats also digest slowly, helping us to feel fuller for longer.

Examples include: olive/coconut/avocado oil, nuts, nut butters, seeds, avocado, cheese, mayo, etc.


Today’s ASK: Start by creating balanced meals, each time you eat aiming for one serving of each nutrient (two servings of each if you’re male) and see how you feel. If you’re active you might find that you need more carbohydrates than fats. And if you live a more sedentary lifestyle you might find that the inverse is true. Experiment! Play! See what leaves your body feeling its best! And as always, don’t hesitate to reach out if I can help you along the journey.

The best (and most sustainable) part is you can do this no matter where you are! Whether you’re eating out, at a business meeting or in the comfort of your own home, you can ensure that you’re getting all the nutrients you need and will be left like your best self:

  • fuller for longer (more satiated)

  • mentally satisfied (no elimination of an entire food group)

  • improved energy/performance

  • improved health and fat loss results

Sounds pretty dreamy, right!?