Dinner: Spring beef burger with beetroot purée, a white sauce and rocket leaves. Delicious!
Breakfast: A small bowl of porridge with a couple of berries.
We have unlimited cinnamon, chilli and Tabasco at the table at all times, so I put lots of cinnamon onto mine to give it some flavour.
Snack: 1/2 an apple with some seeds and a couple of nuts.
Breakfast: Smoked salmon and scrambled eggs on toast.
Snack: A small piece of chicken with guacamole and salsa on top.
Breakfast: Potted Bircher museli with whipped yoghurt/egg whites and rhubarb. This meal was one of my personal favourites, and for a change I felt there was plenty of it!
Snack: Once again we had a protein shake.
Breakfast: Porridge once again, made with coconut milk.
Snack: An oat cake with hummus, cucumber and beetroot purée.
In the afternoon we went for a 3 mile walk then had a "treat" which was any drink we wanted from a cafe we saw on the way - I had an apple juice.
Dinner: We had another chicken dish similar to the one we had on day 2 - unfortunately I didn't get a picture of this one.
Breakfast: one slice of toast with mushrooms and a poached egg. I wasn't too keen on this - I thought it tasted very dry.
Snack: A protein shake which was just plain depressing after all the exercise we had completed that day and the fact that we had been served the same protein shake, with the same flavours, twice already.
Breakfast: It was amazing and tasted just like pizza! It was roasted tomatoes, basil, spinach and feta cheese on toast. Unfortunately I didn't get a picture of this one - probably because I was too excited to eat it!
Lunch: Trout and quinoa salad.
- Firstly, you will have all heard of the phrase "80% diet, 20% exercise." The trainer really emphasised to us that you have to stop looking for the answer in training - it is in nutrition. You can spend hours in the gym but if you continue to eat poorly and not fuel your body with the nutrients it needs - you're wasting your time. However, the trainer told us it is 100% training, 100% clean and lean diet, which I agree with. In order to transform your body, in my opinion, a clean diet is not enough, you also need to work very hard to sculpt it.
- Sugar converts into fat more than "fat" itself actually does. Don't be afraid of (good) fats! This is why "fat free" products are the biggest fad/scam of all time. Instead of the fat, they replace this with sugar, which in fact converts into fat more quickly in the body anyway!
- Exercise for performance - not image. Personally when I exercise, it keeps me motivated to think of image, and I like to keep pictures on my phone of bodies I admire as this motivates me. However, it is also very important to exercise for performance and constantly try to achieve personal bests.
- It was also stressed that we should view food as fuel and "information" rather than as celebratory or a treat/reward. Think about it - how is that sugar laden cupcake, which will make you fat, bloated, spotty and will lead to premature ageing - "treating"/rewarding yourself? Calorific and sugar laden junk food is not treating yourself - it's mistreating yourself.
- The trainer also went into detail about blood sugar levels and insulin spikes - causing us to realise how important it is never to enter that "crash" zone, which will lead to either binging or making a bad food decision, which you wouldn't have done had it not been for the sugar. When you eat something sugary this will inevitably lead to a crash. Even if you eat fruit on its own - this will lead to a crash, so it is important to eat nuts/seeds with your fruit to ensure you don't crash. You should try to keep your blood sugar level as steady as possible to avoid these crashes. Always remember that at least 40% of all sugar you consume turns into FAT on your body.
- The vitamins and minerals you consume are useless unless you are also consuming good fats. These vitamins and minerals must be absorbed by fat in order to be used by the body - resulting in glowing skin, shiny hair and strong nails.
- Take all "white" out of your diet, for example bread and rice (and replace with the brown, preferably organic alternatives). Simple carbohydrates are absorbed very quickly into your bloodstream, resulting in an insulin spike and then a crash. According to the trainer, this also includes bananas, which are a very simple sugar which provides an instant "hit" of sugar. In fact, to stay full and not crash later, bananas are as good a choice as cookies or french fries. Although bananas may have more nutrients than cookies/fries, they fill you up and give you the same sugar crash as a cookie. Now this is a slight problem for me. Anyone who knows me knows that I LOVE bananas. I eat them with and on absolutely everything - on pizza, in porridge, on pancakes, even with rice! However, this information definitely made me realise that I need to cut back on the number of bananas that I eat. Before boot camp I was getting through about 4 bananas a day! (with breakfast, one after lunch, one as an afternoon snack...etc) The trainer advised that we should restrict fruit as it makes fat sit on the stomach due to its high sugar content. Again a slight problem as I adore fruit. But if you want a flat, lean looking stomach, you simply can't eat fruit all day long! However, don't be too hard on yourself, fruit is still better than a packet of crisps or a chocolate bar!
- On the other hand, complex carbs provide slow release energy. It may also be important to note that dried fruit is a very simple carb. If you must eat it, make sure it is organically dried - otherwise it will be packed full of added chemicals, and won't actually have any nutritional value whatsoever!
- Don't forget that vegetables and fruit also count as carbohydrates! That's why when people say they are on a "no carb" diet and are then eating a load of vegetables, you can tell they clearly don't know what they are talking about. Vegetables are a carbohydrate, too!
- The protein in bread is treated in the same way by the body as viruses are. The human body is not designed to consume bread. The government encourages it, through the 'food diagram' of what you're 'supposed' to eat, as it can be easily mass produced. The same goes for dairy products.
- Carbohydrates and Proteins both contain the same amount of energy (1g/4cal) but only carbs are stored as fat on the body. When you consider your meals, they should contain a palm size of protein, mostly vegetables, and 10-15% fat. Or to put it another way, as much fat as is the length of the end of your thumb (so that amount of melted coconut oil, for example).
- Peanut butter is a hydrogenated fat, and is in fact a legume. It is heated so that it has hydrogenated fats in it, which are bad for you, and it is not a nut, it's a legume. Almond, cashew and hazelnut (100% pure, and preferably not roasted) are a better alternative as they are a nut. Although you can buy these at most health food stores such as Holland & Barrett, I personally like to make my own at home. It's so easy, and even more natural! All you have to do is place as many almonds (or any other nut you want) in a food processor, and then keep blending them, pausing only to scoop down the sides and making sure it is all blending. After 10 minutes, the nuts will begin to release their natural oils. And there you have it, homemade nut butter!
- I also found a great recipe online for "coconutty butter." Pop almonds, brazil nuts, and cashews or macadamia and hazelnuts in a food processor, along with 2 tbsp of dessicated coconut and 1 tbsp of organic coconut oil. Whizz on fast speed in your blender and there you have it!
- We were also warned off replacing solid meals with juices and soups, as these pass very quickly through the digestive system and cause insulin spikes. And obviously, juice cleanses aren't sustainable and personally I don't believe in them.
- Water is so important because every chemical reaction in the body involves it.
- Nuts and seeds are an excellent source of good fat - macadamia is nutritionally best.
- Many people talk about "superfoods" without even knowing what exactly this term means. A super food is a food which fits into more than one food group.
- You will never out-train poor nutrition - the answer is in the kitchen.
- Insulin is the only hormone involved in fat storage.
- Grains, legumes and pulses are treated by the body as a virus due to the proteins in them.
A LOT of information there to take in! I certainly learnt a great deal about nutrition whilst I was at No. 1 bootcamp, and I am now trying to implement this information into my own daily life. I really recommend "Clean and Lean" by James Duigan as his book contains a very similar philosophy to that of the trainers at the bootcamp. I ordered the book as soon as I got home and am currently reading and learning a huge amount from it! It will make you completely reassess your diet. Buy it.