Learn about nutrition and use my meal plan.

Rafit’s Guide To Nutrition 

And A Meal Plan 

This short essay will teach you about protein, carbs, fats,  fibre and the variations of each type and what the best sources are. Then  take action with the meal plan at the end. 

What are your body’s needs from the food you eat?
Very simply, we eat to fuel movement and regeneration of our bodies. If you didn't move for a whole day, your body would still burn 1400 calories for a woman and 1700 calories for a man. So even on standby, the body needs fuel, but what sort of fuel?

We need a balanced diet that gives us carbs, protein, fats and fibre and micronutrients: minerals and vitamins.. 

Here is a brief summary of each type of macro nutrient. 

Carbs are a fast acting source of energy. 1 gram has 4 calories.  When you eat carbs in the form of pasta or a banana, your body will turn it into sugar called glucose,   the body uses glucose as a fuel source, any leftover glucose is  stored as glycogen in your muscles,  that's the basics of carb loading. 

 Carbs can be measured on how fast they digest into sugar (energy), it's called the  glycemic index, it's measured out of 100.

 Low numbers mean slower absorption giving you longer lasting energy, for example brown rice 60/100 and White rice 80/100. 

Eat low number foods, this will help keep you from feeling sleepy after eating. IF you are an athletic type and want energy for a workout, then have something with a high number before  training. 

The two types of carbs.

Simple carbs such as white bread are bad because they lack other nutrients like fibre and minerals that slow the digestion down. They are high on the glycemic index meaning you absorb all of the energy quickly spiking your blood sugar making you lethargic afterwards. But these can be used pre exercise. 

Complex carbs are closer to their natural state for example brown rice which contains more minerals, vitamins and fibre. The fibre in the brown rice slows down the digestion of the carbs and so the body receives sugar from the rice at a slower rate. Slower release of sugar is better for maintaining energy,  fiber is why brown rice is lower on the glycemic index. 

Fibre  

Any  fruit or vegetable or grain will contain both fibre types.  Fibre is important for our digestive health and slows down the absorption of sugar from food. There are two types of fibre.

Soluble fibre prevents energy crashes and  lowers risks of diabetes. This source of fibre is found in  fruits and grains like oats. The slower abortion of sugar is why it benefits diabetics and helps prevent diabetes. It  forms a gel substance in the gut, aiding with bowl health. 

Insoluble fibre bulks up food helping regulate a healthy routine, it reduces  exposure to potential toxins associated with lower colon cancer risks. Its tough need for chewing and satisfactory effect on fullness leads to weight control and weight loss. This type of fibre is found in the skins of fruits and vegetables. 

Fats build every cell in our bodies, they are used to transport red blood cells and build hormones.  At 9 calories per gram, they are the highest calorie macronutrient, but they are vital in our diets. 

 Monounsaturated fats , such as olive oil, nuts, seeds and avocados lower bad cholesterol and increase good cholesterol that makes them great for  heart health and they decrease inflammation. 

You may have  already heard that olive oil is healthy from the Mediterranean diet, possibly you already eat avocados and olive oil every day,  these fats are great for our long term health and should be eaten every day.l

Polyunsaturated fat. They include omega-3 and omega-6 fats, which the body cannot make on its own, so we must get them from food. Omega-3 fats, found in oily fish like salmon, mackerel and sardines, as well as walnuts, chia seeds and flaxseeds,  support heart health, brain function and help reduce inflammation in the body.

Why we think saturated fat is bad. 

A short history on saturated fat,  in the 1950s, a study called the diet-heart hypothesis said that saturated fats were causing heart disease in America, the heart attack of the then president Dwight D Eisenhower made this theory popular, then an American heart association was founded with this in mind that saturated fats were bad.

But the studies used to prove saturated fat  causes those issues  have been disproven  and a new hypothesis shows that saturated fat does not cause any of these diseases and if sugar was included in original studies then it would have rightly taken the blame. 

Saturated fat isn't as dangerous as it's thought to be. It's more about the additives in food that determines the healthiness,  preservatives and high amount of salt  used in bacon make it really unhealthy, not the pork itself. We should eat saturated fat such as cheese and dairy products.

 Our fat consumption should be made out of monounsaturated fats, olive oil, nuts, avocados, and polyunsaturated fats omega 3 and 6s and some saturated fats from meats and dairy products. 

Trans fats, such as margarin. Trans fat have been chemically altered,  adding hydrogen under high pressure. They form the same structure as saturated fat and are called hydrogenated fats, but do not be fooled they are not the same, they cause immune system dysfunction, are terrible for your cholesterol, increasing  bad and kill good cholesterol. Trans fat need to be avoided, when you see hydrolysed fats on ingredients, don't eat it. You will find these in baked goods,  fried foods and pre-made dough  and some non dairy milks, some brands will say, no hydrogenated fats. 

When eating fats, get them from sources they haven't experienced high temperature cooking like, yogurts, cold pressed olive oil, avocados, nuts, seeds. Heat damages the food we eat. 

Protein is called protein because of the Greek word proto, meaning first. It has been the most important one for a long time and still is today. 

Protein is made out of amino acids , there are  9 essential amino acids  that  we must eat every day and the other 11 the body produces. Meat and dairy products are complete proteins having all 9 essential amino acids so when you eat meat  like a chicken you get  everything you need to repair muscle tissue.

But what if you don't eat meat ? 

 Complementary protein,  if you are vegan, getting in all 9 essential amino acids is a little harder but using this it's easy all you have to do is have grains with nuts or beans, and that gives you all 9 essential amino acids in one meal. An example would be, brown rice with some chickpeas, or toast and peanut butter. 

Super simple rule to remember
Grain + Bean or Nut = complete protein.

Our protein needs

Protein recommendations come from your body weight in kg x by the amount needed based on your activity level. Example building muscle 2 grams x70kg bodyweight = 140 grams a day of protein. 

• Sedentary    0.8 g per kg  ( Minimal amount )

• Lightly active 1.2  - 1.8 grams per kg bodyweight. 

• Weight loss with muscle maintenance 1.6 – 2 grams per kg.

• Build muscle  1.6 - 2.2 g kg 

•  Losing fat and building muscle 2.2-3 grams per kg 

Weight loss while keeping muscle mass. 

Protein keeps muscle tissue from being cannibalised when losing weight from a calorie deficit. 

Eating more protein  protects your muscles from being used as a source of nutrition when losing weight from calorie deficit.   If you are aiming to lose fat and gain muscle, aim for 2 to 3 grams per kg. 

Do you need protein shakes ?

Ask yourself these questions ?

1 Do you struggle with eating enough protein rich food and can't eat any more a day ?

 2 Can't get a meal within the hour after a workout ?

 If Yes to any, then start having protein shakes.

If no , you don't need protein shakes. 

Protein powders.

When or if  buying protein powder, here is what you should look for:
Whey protein is a by-product of making cheese.

Whey protein isolate is the purest form. It has fewer calories and carbs, a higher protein content, and is faster to absorb. It is better for use after a workout, with around 90–95% protein by weight.

Whey concentrate is around 25–80% protein and has higher carbs, fats, minerals, and lactose. It is less refined, and the price reflects that. It can be useful for people looking to gain weight, increase calories, or who are not looking for a fast-acting protein.

Hydrolysed protein has been broken down into shorter peptide chains called oligopeptides. This makes it the fastest to digest and absorb. It is great post-exercise for speeding up recovery and repairing muscle damage.

Minerals come from soil and water and get absorbed by plants, Minerals  are non-organic  compounds like iron. Minerals' purpose in the body is building bones, teeth, and supporting the firing of nerves. 

Vitamins come from natural sources like plants. They play roles in keeping the body healthy, including hair, nails, and overall function. There are two types.

Water soluble vitamins, such as vitamin C, which cannot be stored and must be consumed daily.

Fat-soluble vitamins, which are stored in your adipose tissue (body fat), so they do not need to be eaten every day. Such as vitamin D. We can source all our  needs from our food without needing to supplement. A diet  rich with  dairy produce, such as cheese and milk and leafy greens and vegetables  will provide a good blanket of nutrition. 

Making healthy food tastes unhealthy. 

When healthy food tastes like a Chinese takeout it's easy to eat, Diets work but only when you keep them up,  fitness long term is what you do on an auto pilot. 

How should you now look at eating,

 Eat more dairy products and meats, opt in for brown grains as much as you can,  leafy veg and greens  supply many minerals and vitamins.  Nuts are high in  healthy fats, minerals, vitamins and are a great snacking  food. Fibre should be the wow take away, this will make the biggest difference with energy and overall health. Protein most likely you are not eating enough,  aim for  1.5 grams per kg if you are active. When choosing meals, look for food with the least amount of  ingredients,  as close to the natural state they are grown in, for example a banna or apple versus a snack bar. When eating grains opt in for husked versions, for added fibre and minerals. 

Meal Prepping, now eating right can be hard, having no lunch with you at work and relying on supermarket meal deals means we miss out on needed nutrients. 

 I cook my lunches for work on Sunday and eat them throughout the week. Habits help us for good or bad. We unconditionally do our daily habit so make a good one.  GET FIT by habits, not plans. Plans often go out the window but habits we fall into.

I like meal prepping lunches, it saves time during the week, making  healthy eating an easy choice every day. The one hour on Sunday I spend cooking guarantees a whole work week of nutritious meals. This is the single best thing I have done for my fitness. 

A SIMPLE MEAL PLAN. This is currently what I eat, I've made it into a very easy to follow meal plan.  supplying all what the top of the document was talking about.  macronutrients and micronutrients (vitamins and minerals. 

2500 calorie meal plan for man at maintenance. 

This is a meal prep for 2500 cals a day, for a male to eat at a maintenance with high protein for building muscle. This meal provides all needed fibre fats, carbs and protein.

Breakfast 

 Peanut Butter Protein Oats

65 g oats

150 g mix of milk 

50 g of kafir 

50 g blueberries

10 g chia seeds

30 g peanut butter

           Calories 630 kcal

Protein 24 g

Carbohydrates 70 g

Fat 28 g

Fibre 13 g

                OR

Eggs and sourdough 

3 large eggs 180 grams 

Sourdough 120 grams. 

Olive oil  5 mil on bread.

Avocado (Half) 75grams.

smoked mackerel 20 grams.

      Calories: 770 kcal

Protein: 37 g

Fat: 38 g

Carbs: 67 g

Fiber: 7g

Mid day snacks

Banana OR apple 

100 calories 

20-27 grams of carbs 

3-5 grams of fibre

 Lunch

Chicken rice and broccoli. 

150g chicken breast (cooked)

200 g cooked brown rice

150 g veg broccoli 

1 tbsp olive oil 

20 grams mayo, spicy (u chose)

Calories: 790 kcal

Protein: 55 g

Carbohydrates: 6g g

Fat: 33 g

Fiber: 8 g

   Dinner time 

Meal prepping dinner. 

Salmon poke pole.

Raw salmon

150 g

Edamame beans  shelled and cooked

100g

Short-grain brown rice (cooked)

200 g

Yummy mayonnaise, chilly or garlic. Table spoon 15 grams.

Calories  780cal 

Carbs  56 g

Protein  49g 

Fat  41 g

Fiber  8g 

Steak/chicken and rice noodles with tender stem broccoli. 

150 g raw sirloin or 220 raw chicken breast

Rice noodles 90 g dry  

Broccoli 150 g cooked

Smoked sesame oil 10 g 

Calories: 790 kcal

Protein: 42g

Carbs: 85 g

Fat: 34 g

Fibre: 7 g

Pasta beef spinach bowl

 Whole wheat  pasta cooked 250grams,

Beef  mince 5% fat 200grams

Uncooked spinach 100 grams 

Tomato pasta sauce 100 grams of 

Red onion Half

Grated cheese 20 grams 

Calories: 750 cal

Protein 61 g

Carbohydrates  81 g

Fat 14 g

Fibre: 17 g

Daily Totals mens.

Calories 2350-2500  kcal

Protein 130-152 g

Fibre 34-40 g

Carbohydrates  210–295 g

Fat  85 -114 g

2000 calories (women’s maintenance ) 

Breakfast 

Peanut Butter Protein Oats 

Oats 50 g

Whole milk 100ml

Kafir  grams 50 grams 

Blueberries 40 g

Chia seeds 8 g

Peanut butter 20 g

Walnuts 10 grams. 

Calories 530 kcal

Protein 20 g

Carbs 54 g

Fat 27 g

Fiber 11g

                OR

 Eggs + Sourdough 

Eggs 2 large 120 g 

Sourdough: 100 g

Olive oil: 5 g, 

Smoked mackerel  or salmon 20g 

75 grams of avocado (half)

Calories 635 cal

Protein 30 g

Carbs 57 g

Fat 32 g

Fiber 7 g

SNACK 

1 banana

Calories 100 cal

Protein 1 g

Carbs  27 g

Fat 1 g

Fiber 3 g 

 Lunch 

 Chicken with  Brown Rice and Broccoli

Chicken breast 110g

Cooked brown rice 180 g

Broccoli 160 g

Olive oil 5 g 

Mananaise 15g  

Calories  600kcal

Protein 44 g

Carbs 56 g

Fat 15 g

Fiber 6 g

Dinners 

Salmon poke pole.

Raw salmon 170g

100 g tenderstem broccoli

150g Shortgrain brown rice g

chilly or garlic  10 g (Table spoon)

Calories  660 kcal

Protein 41 g

Carbohydrates 43 g

Fats 24 g

Fibre 7 g 

Steak/chicken with rice noodles and  tender stem broccoli.

150 g raw sirloin or 170 raw chicken breast

Rice noodles 60 g dry  

Tenderstem broccoli 150g cooked

Smoked sesame oil 10 g 

Calories 645kcal

Protein 43

Carbs 43g 

Fat 22 g

Fibre 8g

Whole wheat Pasta with beef  and spinach

Whole wheat  pasta cooked 140 grams,

beef  mince 5% fat 140grams

Uncooked spinach 100 grams 

Tomato pasta sauce 120 grams of 

Red onion Half

Calories 660 kcal

Protein 40 g

Carbohydrates 44 g

Fat 24 g

Fibre 9 g

Daily totals women’s 

1900-2000  calories 

 Protein  110-120

Carbs  170-180

Fibre  20-30

Now you've read this, you understand the three main macronutrients.

What should you take away from this document ? avoid processed fats such as hydrogenated fats like margarine and fried food, avoid processed wheat as much as you can (white bread, biscuits, etc.), eat more fibre for gut health, and get healthy fats each day like olive oil, avocados, and oily fish for omega 3s. Eat more protein through meat or complementary sources  remember: Grains + Beans or Nuts = complete protein.

Giving prepping lunches a go  it's so beneficial and doesn't take long. This has made the biggest improvement to my fitness in 5 years of training.  The simplicity of a healthy lunch helps me stay lean, build and maintain muscle, and feel full throughout the day. 

Writing this document has taken me a long time, but I really hope this helps you and gives actionable takeaways into your life. Pun intended. 

THANK YOU FOR READING 

RAFIT 

Raphael Brackenfield. 

How to Sleep Better and Wake Up Refreshed Every Day

Sleep, improve your brain function, recovery, mood, health, and appearance. Nothing will replace sleep. Everyone should optimise their sleep and wake up fresh day after day (no more groggy mornings).

I like to look at sleep as working with myself tomorrow. If I go to bed at the right time and do the right things, then I’m working with my future self, not against it.

Imagine this: your body is a rental car and you are giving it back, with crumbs all over the seat and an empty tank of gas. The state of the rental car doesn’t matter, right? You’re giving it back today. But now the rental car is going to be yours again tomorrow. Lots of us mistreat ourselves, acting like we won’t wake up in our bodies tomorrow.

This PDF will teach you how to sleep better for the rest of your life.

To be clear, I’m not asking you to sleep 8 to 10 hours; I’m asking you to go to bed without messing up your sleep.

Here is how to sleep to improve your life.