The Weekend You’re great all week but blow out on the weekends and the weekends begin on Thursday night. No matter how virtuous you are during the week it’s nigh on impossible to out diet a completely debaucherous weekend. At the very best your restraint during the working week will help to maintain the status quo or slow the accumulation of fat around the midriff. Don’t allow the weekend to be totally unrestrained. If fat loss is the goal then limit yourself to one or two free meals over the course of the weekend and try to stick to your plan for the remainder of the weekend. This means eating what you want for a couple of meals and then keeping the rest of your diet protein and nutrient heavy but calorie sparse. You try to be perfect. There is no perfect diet, trying to pursue a perfect diet will make you fragile. You’ll quit your diet at the first sign of imperfection. What you want is to be resilient and robust in your dietary approach, one bad meal doesn’t ruin your diet. One bagel doesn’t bring on a binge. One cookie shouldn’t make you crumble. You supercharge on superfoods. Don’t believe the hype. You can overeat “superfoods”. Don’t assume that because a food has a healthy label you can simply indulge to your heart’s content. This applies in particular to Paleo treat, when you remove flour and replace it with Almond flour you’re doubling the calories. When you leave out sugar but replace it with dates you haven’t really taken out much sugar. The added danger is that you eat more of the “healthy” treats than you would have eaten of the food they’re intended to replace. You don’t know how to manage hunger Your diet strategy is simply to eat less. Soup and salads are the mainstay. Don’t get me wrong portion control has its place but if all you do is eat less then don’t be surprised if you end up as a smaller version of who you were before but not necessarily leaner or in the kind of condition you wanted. In order to manage hunger and retain lean body mass you should prioritise protein. This is the reason all of the Nutrition Kitchen meals are built around a good serving of protein, it’s what we know works for optimal body composition. You don’t enjoy it If you hate your diet then you won't stick with it. Fat loss foods should be full of flavour. We have over 90 unique dishes over a 6-week rotation meaning you won't ever be compromising on variety and taste.