Are You Eating Enough to See Results?
If you’ve ever thought “I’m training hard, eating clean, and doing everything right… so why am I not seeing results?” — this one’s for you.
Here’s the truth:
Eating less isn't always the answer.
In fact, under-eating can be one of the biggest roadblocks to fat loss, strength gains, energy, and recovery.
Let’s break down how to actually eat for results — and why less food isn't always more progress.
🚫 The Problem with Chronically Under-Eating
When you consistently eat too little, your body doesn't have the fuel it needs to function optimally. This can lead to:
Constant fatigue and low energy
Plateaued fat loss or even weight gain (yes, really!)
Poor recovery from workouts
Increased cravings and binge eating
Loss of muscle mass
Hormonal imbalances and irregular cycles
Your body is smart. When it senses prolonged restriction, it slows things down to conserve energy — meaning your metabolism drops, your training performance suffers, and your results stall.
✅ So… How Should You Eat for Results?
1️⃣ Know Your Energy Needs
To fuel your body properly, you need to understand your baseline:
Maintenance calories = the number of calories your body needs to function + fuel daily activity.
To lose fat: You need a small calorie deficit — not a starvation plan.
To build muscle: You’ll likely need to eat at or above maintenance to support growth.
📝 Pro tip: Our team offers 1:1 nutrition consults to help you work this out — no guessing needed.
2️⃣ Prioritise Protein
Protein is essential for muscle repair, recovery, and growth.
Aim for 1.6–2.2g of protein per kg of body weight per day (depending on your goals and training load).
Good sources include:
Chicken, turkey, eggs, tofu, Greek yogurt, protein powders, fish, legumes, and tempeh.
🚀 Higher protein = better satiety, better body composition, better results.
3️⃣ Don’t Fear Carbs or Fats
Carbs give you energy for training. Fats support hormones and brain health.
A balanced plate includes:
Carbs: rice, potatoes, fruit, oats, pasta
Fats: avocado, olive oil, nuts, seeds, fatty fish
It’s not about cutting things out — it’s about giving your body what it needs to perform and recover.
4️⃣ Eat Around Your Workouts
Before training: Have a carb-rich meal or snack for energy (e.g., banana + peanut butter, oats, toast).
After training: Focus on protein + carbs to refuel and recover (e.g., protein smoothie, eggs + toast, chicken & rice).
Timing matters — but consistency matters more.
5️⃣ Track Progress Holistically
The scale is not the only measure of success.
Other signs you’re eating well:
✔️ You have more energy
✔️ You’re recovering faster
✔️ You’re getting stronger
✔️ You feel more satisfied and less prone to cravings
✔️ You’re seeing changes in your clothes, strength, mood & motivation
🧠 What Happens When You Fuel Your Body Properly?
Fat loss becomes easier (and more sustainable)
You can train harder and recover faster
You build lean muscle — which boosts your metabolism
Your mood, sleep, and hormones improve
You stop obsessing over food — because your body feels good
🥗 Want Help With Your Nutrition?
Inside our 8-Week Challenge, you’ll get:
✔️ A 1:1 nutrition consult with our in-house Nutritionist
✔️ A tailored meal plan based on your goals
✔️ Weekly check-ins, guidance, and accountability
✔️ Support to fuel your body — without restriction
Let’s eat for energy, strength, and long-term results 💪
– Team TFC