Protein, Fibres, and Fats

Protein, fibre, fats - what really matters?

You've started your weight loss journey and suddenly everyone’s talking about macros, protein, fibre and fats. It might feel overwhelming or just plain confusing. So, let's strip away the confusion and talk about what genuinely matters for your body right now.

Why protein matters

Protein isn't just for gym-goers and bodybuilders. It’s essential for anyone trying to lose weight healthily.

Here's why: when you lose weight, especially if you're using GLP-1 on your journey, your body risks breaking down muscle mass as well as fat.

Eating enough protein helps your body hold onto muscle, keeping your metabolism steady and your energy levels up.

Think back to yesterday. Jot down quickly if your meals had enough protein, and if not, write down easy ways you could add more today to reinforce your intention. Did your meals have enough protein, like chicken, beans, eggs or yoghurt?

If you're not sure, just take a moment now and think about how you could add protein into today's meals easily.

Fibre’s quiet superpower

Fibre might not sound exciting, but it’s quietly powerful. It’s the part of fruit, vegetables, whole grains and beans that your body can’t fully digest. This matters because fibre helps you feel fuller for longer and slows how quickly sugar is absorbed into your bloodstream. That can lead to fewer sugar spikes and more stable energy levels - making it easier to stay on track.

Ask yourself honestly: Are you regularly eating fibre-rich foods like veggies or whole grains? Consider setting a daily reminder to briefly check your fibre intake, making it easier to consistently maintain this good habit. If you're not regularly including fibre, are you regularly eating fibre-rich foods like veggies or whole grains? If not, what's a simple swap you can make at your next meal to boost your fibre intake?

Healthy fats aren’t your enemy

It’s easy to assume fats are the enemy, especially when you’re trying to lose weight. But healthy fats from foods like avocado, nuts, olive oil and oily fish support your body in important ways. They help you feel satisfied, aid the absorption of key vitamins and support hormone health.

Healthy fats can absolutely be part of a weight loss diet - it’s all about balance and portion size, as they’re still high in calories. Choosing the right types, in the right amounts, can make a real difference.

Quick check: When was the last time you included healthy fats like avocado or nuts in your meals? If you're stuck, try a quick snack like apple slices with peanut butter or avocado toast for easy inspiration. Think about an easy way to add healthy fat today, the last time you included healthy fats like avocado or nuts in your meals? Think about an easy way to add a healthy fat today.

Putting it into everyday meals

Here’sthe real deal: you don’t need to track every gram obsessively. But having a rough idea of balancing these nutrients helps. A straightforward way to do it is:

• Protein: aim for a palm-sized portion at each meal
• Fibre: add a handful of veggies or a portion of whole grains like brown rice
• Healthy fats: include a small amount like a thumb-sized serving of olive oil, avocado slices or a small handful of nuts
  

At your next meal, take a quick glance. Is it balanced with these three essentials? If not, how can you easily tweak it?

Easy meal swaps that help

Instead of radically changing your diet overnight, focus on simple swaps. For example, swap white bread for wholegrain, add lentils to your soups or sprinkle nuts and seeds on your salads. Small changes add up without feeling overwhelming.

Right now, think of one easy meal swap you can realistically make today. Commit to trying it out and notice how it affects your satisfaction.

What about carbs?

Carbs often get a bad rep, but they’re not the enemy either. The key is choosing carbs that come packed with fibre. Whole grains, oats, beans, fruits and veggies are fantastic options. They’ll give you steady energy without those sharp highs and crashes.

Reflect: Are the carbs you're eating mostly processed (like white bread or sugary snacks)? Note down one specific swap you plan to make, helping your intention become clearer and easier to remember. the carbs you're eating mostly processed (like white bread or sugary snacks)? What's one small change you can make to pick more fibre-rich options?

Staying practical, not perfect

It’s easy to aim for perfection when you're motivated. But perfection doesn't last. Focus instead on building meals around protein, fibre and healthy fats in ways that genuinely fit your life. Keep it simple and sustainable.

Take a moment: Think about your typical busy day. Consider preparing a few balanced meal options ahead of time, making it easier to stick to good habits when life gets hectic. about your typical busy day. What's a realistic, balanced meal you could prepare quickly and regularly enjoy?

Key takeaways to keep in mind

• Protein helps you keep muscle and energy stable
• Fibre supports fullness, digestion and steady energy
• Healthy fats satisfy hunger, help nutrient absorption and balance hormones
• Simple swaps and balanced meals are more sustainable than strict tracking

When you next sit down to eat, pause for just a second and ask yourself: "Have I included protein, fibre and healthy fats?" This tiny habit can gently steer your food choices towards nourishing your body properly, making your weight loss journey easier and more enjoyable.