Simon Sahi Elite Fitness

Personal Trainer


Nutriton Secrets to Keep you on the right track!

Here’s a few nutrition secrets for you, you may or may not know! First of all, not a lot of people know this but when you are hungry it usually means one of two things….1. You are NOT drinking enough WATER! You want to drink about 3L a day.

2. You are NOT consuming enough PROTEIN (I’m talking lean protein here, not pork sausage filled with lots of fat!)

This all is of course if you are eating enough in general!

You need to be eating 5-6 meals a day!!  Not huge over-sized portions!  I’m talking small, well balanced meals. I will break down a day of eating for myself to give you an idea! A good rule as well is to make sure you are not consuming complex carbs 6 hours before you go to sleep.  Here is a typical day:


  • 4 egg whites
  • 3/4 cup of oatmeal ( I add cinnamon and sugar free maple syrup)
Morning Snack:
  • Low fat Greek yogurt (yoplay fruit at the bottom 80 cals)
  • 1/3 cup of walnuts
  • 99% fat free Turkey Sandwich
  • On Sara Lee Whole Wheat bread thins
  • Mixed Lettuce
  • Cholula
Afternoon snack:
  • Protein Shake
  • 3/4 cup of mixed berries
Another snack:
  • Protein Shake
  • Coconut milk (4oz)
  • Some kind of Lean Protein
  • Veggie
The reason behind this is you need to think of your metabolism as a fire! If you do not fuel the fire consistently it will die out, but if you continually fuel the fire it will burn strong a.k.a burning calories. You want to try and eat every 2-3 hours. However,  you have to feed your body the right nutrients. Anything in excess with be stored as fat.  It doesn’t matter if it is a protein, carb, or fat.
There are 3 sources of nutrients Proteins, Carbs, and Fats.  That is it, that’s all there are.
Proteins are pretty obvious, but you can also make a complete protein from lentils/beans and rice, as well as other sources. Those two separated are known as incomplete proteins.
Carbs seem to be pretty obvious, but there are some tricky ones that people do not consider carbs I’m talking VEGGIES and FRUITS.  I know it’s weird to think of veggies and fruits in this way because we are fed with images of grains for carbs, but it is true. Some people think that they can eat as many veggies as they want and it will not effect them. Good for you for eating your veggies, but if you eat too many they will be stored as fat! It is hard to do but will happen!
Fruits are great but should be taken in small amounts, the reason for this is… most fruits contain a lot of sugar. Yes, it is natural sugar, but still anything in excess = FAT! A good rule of thumb is about 1 cup a day, this all depends on the results you are looking for too!!
Fats include nuts, some veggies such as avocado, egg yolks, some meat sources, milk, and yogurts. There are also bad fats such as trans and saturated, these are ones you want to try and stay away from. Trans have been chemically altered and I like to think of saturated fats as blocks of fat, just stacking on top of one another!
There are good fats and you need some in your diet, but you need to be careful of your intake.
Remember, even if you eat super healthy and you get all your meals in you still should take a multi-vitimin to make sure you are getting all the right nutrients every day.

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