Frequently Asked Questions

FAQ HOW MANY MEALS SHOULD I EAT A DAY ? You don’t need to eat 6 meals a day to get your metabolism going. As long as you have the right balance of food your body will respond and change. We recommend at least 3 meals a day and once you start eating try to eat every 3-5hrs but it totally depends on your lifestyle.

WHAT TIME OF DAY SHOULD I STOP EATING ? There is no physiological benefit to stop eating by any certain time of day. This myth stems from people thinking that carbohydrates consumed late at night would not get put to use and just be stored as fat. What you need to focus on is not so much the meal timing but your calories and meals consumed in the context of the whole day.

DO I HAVE TO EAT ‘CLEAN’ TO LOSE BODY FAT ? In short no. The best thing about flexible dieting is that as long as it fits in your macros, it doesn’t matter what you eat. Try where possible to keep your treats to no more than 10% of your daily calories. So if you are eating 1500 calories, your treat shouldn’t be over 150 calories. My favourite are skinny cow ice-creams, Why Whip protein ice-cream, Low fat frozen yoghurt or some good quality dark chocolate. If you have an event and are eating 80% treat food and it fits in your macros, I would not stress too much!

DO I NEED TO CUT CARBS OR FAT ? We shouldn’t blame entirely one macronutrient for making us overweight. We need to eat the right combination of foods in order to get our bodies to work harmoniously and to then in turn burn fat. There are no pills or magic shakes that can make you automatically lose weight and keep it off. Most fads put you in a yo-yo dieting cycle where you lose weight and put it back on and often gain more weight that you lost! I know all about this from my experience!

CAN I LOSE FAT & BUILD MUSCLE AT THE SAME TIME ? Yes, this is a fat loss guide that is designed to drop body fat and preserve lean muscle mass. You may gain a small amount of lean muscle but if your goal is to ”put on size” after you drop the initial body fat then please just contact us.

FAQ

CAN I EAT OUT ? This is a lifestyle program and not a quick fix diet. So maybe until you can eyeball a plate and know the rough breakdown of macronutrients try planning ahead and see if their menu is online, make your selection, put it in Keystoneand then you will be less tempted when you get there as you have mentally prepared for the meal. If you need to eat a little less during your other 2 meals for the day to accommodate for a different meal.

CAN I DRINK ALCOHOL ? Well that’s a complicated science equation! It is very processed and plays havoc with our system and our willpower. See if you can go the challenge without a drink or if you have a few then make sure you track it in My Fitness Pal. I would much rather actually eat my calories than drink them. A standard 200ml glass of chardonnay has 160cals and 4gms carbs (MPF search). Your body processes alcohol first and anything you eat is processed after alcohol. It can in fact inhibit fat loss for up to 3 days after each session.

HOW DO I MAKE MACRONUTRIENT TRACKING SIMPLE ? Where possible, try to eat whole foods only! Sauces, dips, recipes with stacks of ingredients are hard to track and often have hidden calories. Also try to prep your own food or pick simple items when eating out so you can track Keystone accurately. And ALWAYS sauce on the side!

HELP I THINK I HAVE COMPLETELY BLOWN OUT TODAY ! Don’t beat yourself up if you fall off the wagon. Put it in Keystone, accept that you can’t change it and move on. If it is early in the day you could try to modify your other meals but if not that’s ok. Just don’t go and eat an extra 2000 calories because you blew out. It didn’t take a day to gain those extra 5kg, so one day will not put it all back on. This is a lifestyle change not a quick fix so if it’s a little difficult to get 100% all of the time then just keep trying.

NOT SURE IF A FOOD IS ALLOWED ? Put it in My Fitness Pal and see how it works with the rest of your day. Then if you are still unsure ask the group or one of the coaches. Short Answers to most questions: Yes you can eat Dairy, low fat options will help keep calories under control though.

DO I NEED TO TRACK COFFEE / JUICE / SMOOTHIES ? 1 cup of full cream of milk = 200calories 200 calories x 7 Days = 1400 calories per week 1400 calories = approx. 0.5kg loss per week ** If you want to have milk in your coffee you need to track it, if it fits you can drink it, but we much rather you eat 200 calories of food.

WHAT IF I DIDN’T HIT MY CALORIES ONE DAY (OVER OR UNDER) ? 5% over or under your calories OR 5 plus or minus on your macros is NOT the end of the world. Don’t stress about it. It is about being consistent. Consistency is the key to success. This is all about balance, lifestyle and making it work for you. Practice makes perfect!

MY MEALS FEEL TINY – HOW CAN I BULK THEM UP ? Try finding lower carb foods. All veggies are allowed on the program but if you are struggling to get a big meal in then fill up on the green veggies or pumpkin.

ARRGGGHHH I FORGOT TO PLAN AHEAD Don’t worry! You are not the first and won’t be the last. Below is a quick go to guide on filling calories and macronutrients up. •I only have PROTEIN left – Protein shake, egg white omlette, white fish, chicken breast, prawns. •I only have FAT left – Coconut oil, butter, fish oil tablet •I only have CARBS left – banana, honey or yoghurt