The first thing I look at when making alterations to a new clients diet is removing possible inflammatory foods. For most people this is going to be processed foods & sauces, refined sugars & gluten (wheat). Replacing these with “whole” food sources will lower their inflammation levels making fat loss and muscle gain much easier. Whole foods are single ingredient foods – what does this mean? An egg is an egg, chicken breast is chicken breast, rice is rice. Bread however is usually made up of flour, sugar, margarine & yeast.
Sticking to single ingredient foods is perfect for beginners looking to change their body composition. It requires minimal effort – no weighing of foods & no counting calories. I don’t like to limit macronutrients (protein, fats & carbohydrates) for beginners unless they are severely overeating but for most people it’s quite the opposite. If you are looking for a simple way to improve your diet try eating only whole foods for 3 weeks and you will see a significant difference in your energy levels as well as improved body composition