No matter what your goal is, good nutrition is the key to unlocking fat loss and muscle gain. You can change up your daily diet and improve your nutrition starting today and for the next 90 days, with Purition.
Thousands of people use Purition for weight-loss every day without a diet plan, by replacing one or two less nutritious meals with Purition, often solving the problem of what to have for breakfast or lunch. This one change alone can have a significant impact.
But we understand that some people want a little more guidance, so this article (and the 90 day plan) is for you.
First things first, Purition is not a miracle weight loss powder (sorry!). It’s a healthy bunch of whole foods to help you improve your nutrition and unlock sustainable weight loss. Purition simply makes improving your diet and nutrition much easier.
Everyone’s different and that’s part of the reason why we don’t publish one specific diet plan. It’s important that you do what works for you and it’s perfectly possible to mix and match the guidance below from one day to the next.
Grab yourself a cuppa, a coffee or a glass of water and learn how to achieve great nutrition, unlock your optimal health and lose weight with Purition. We recommend either of the following strategies for losing weight with Purition.
Becoming healthier and fitter means supplying your body with the proper nutrients from real whole foods. Whole foods are packed with fibre, protein, healthy fats and essential vitamins which nourish your body and keep you feeling fuller and more satisfied after your meals. This makes it much easier to avoid the temptation to overeat or consume unhealthy, sugary snacks between meals.
By using Purition for one (or two) of your meals, you’re already well on the way to a wholly real food diet. Purition is made with simple whole food ingredients, not industrially refined powders. We’re talking seeds and nuts—and not just token amounts to make us look good—but 70%+ to make you look good and feel great from the inside!
Every glass is packed with amino acids, essential fatty acids, fibre, vitamins, minerals and phytonutrients in their natural state from all the food groups. All you’ve got to do is blend with your favourite milk and enjoy.
I was totally sceptical about this, but post-menopausal and struggling to lose weight, I had to try something. I don’t do diets and don’t have time to spend hours shopping. 2 weeks of having 1 shake a day and an evening meal, I’m down 5lbs. I’ve struggled for over 18 months to get this weight off. I’m ecstatic. It’s stopped me snacking and I’m not craving carbs at all.
– Charly, Verified Purition Customer
I’ve been trying to lose weight for several years. I don’t want to diet. I want to alter what I eat and still be able to enjoy food. I started replacing lunch with a Purition shake a few months back. It keeps me full and so I don’t snack. I eat sensibly for dinner but don’t actually diet. I have dropped from 75kg to 67kg in 4 months! I can’t quite believe it. One happy customer. Thanks Purition!.
– Ruth, Verified Purition Customer
How to cook a simple low-carb meal for weight loss
We know what you’re thinking: Blending up a glass of Purition for breakfast and/or lunch is easy, but what should I cook for my other meals?
We’d recommend loosely basing your meals around these three key principles:
Need more info? Don’t worry. We’ve covered everything you need to know in further detail below.
Tips and tricks for the next 90 days…
1. Cook simple meals with natural ingredients
By basing your day-to-day meals on natural whole foods rather than ultra-processed food or ready meals, weight loss will come naturally.
Why? Real, whole foods fill you up for longer than ultra-processed foods. This means you’ll naturally eat fewer—but better quality—calories, without having to track them.
Eating more real, whole foods is more of a goal than a strict Purition diet plan. The idea is simply to cook with and favour whole, minimally processed foods as much as you feasibly can.
What are natural wholefoods?
Whole foods are single ingredients that have been grown or reared outdoors, which can be eaten without being industrially processed or refined. Exceptions to the rules are freezing, canning and dairy products as these processes don’t fundamentally change the nutritional value of the food.
Whole foods are packed with natural nutrition—vitamins, minerals, fibre and antioxidants—to keep your body healthy and nourished. Think fruit, veg, nuts, seeds, lean meat, poultry, seafood, milk, eggs, herbs and legumes.
What are ultra-processed foods?
Processed foods are foods that have undertaken some form of processing to turn raw, whole ingredients into a packaged food product. Not all processed food is inherently unhealthy. Milk, cheese, greek yoghurt, tofu and canned tuna have technically been processed. But these products are still very healthy and natural.
It’s the ultra-processed and refined foods, which contain added sugar, salt and trans fats, that are best avoided. Think ready meals, super-sweet breakfast cereals, breaded frozen meat, hotdogs, french fries and sweets.
Why are we asking you to cut out industrially processed food? Industrially processed food contains energy (calories), but very little natural nutrition. Industrially processed foods are essentially ‘empty calories’. By replacing ‘empty calories’ with ‘whole foods’, you’ll dramatically improve your nutrition. And improved nutrition is the key to unlocking weight loss and good health.
2. Include fibre, protein and some healthy fats
If you’re trying to lose weight, we’d recommend using your hand to build out a healthy and balanced meal, whilst avoiding the hassle of counting calories or tracking nutrients. Do this for a week or so and it’ll start coming naturally to you.
Every meal should (roughly) contain:
Stay flexible with this concept and adjust your portion sizes based on your hunger and fullness. The most important thing is to eat until you feel comfortably full, as that means you’ll be less likely to snack and overeat later on.
This is by no means a complete list of foods, but here’s some inspiration to get you started:
What about carbs?
If you are trying to lose weight with Purition, refined carbs like bread, rice, potatoes and pasta should be kept to an absolute minimum. Thankfully, filling up on protein, healthy fats and vegetables will help you avoid eating too many refined carbs. It really is that simple!
Switching refined and starchy carbs (mainly simple sugars) for veggies (they’re technically carbs too, but mainly water and fibre!) is an excellent strategy for weight loss. Think you’ll miss pasta, rice and potatoes too much? Check out our simple swaps—they’re a game-changer!
A note on protein
It’s recommend that everyone should aim to take double their ideal body weight in grams of protein per day. So if you weigh or want to weigh 65 kg, then strive to take in 130g of protein. We’re not asking you to track this, as long as you’re consuming some protein with every meal you should achieve this.
If you really put the effort into increasing the amount of protein in your diet then by default, you are likely to have consumed less starchy carbs and processed fat. This simple strategy can change your body composition on its own.
Aren’t all fats bad for you?
Nope, that’s a myth! Natural fats found in avocado, nuts, nut butter, olives and oily fish are energy-dense and nutritious. Plus, in the absence of refined and starchy carbs and sugar, healthy fats are incredibly satisfying.
3. Choose non-starchy vegetables
We love vegetables. They’re nutrient-dense and packed with fibre and essential vitamins and minerals. But when it comes to weight loss, vegetables are not built equally.
Veggies grown above ground are naturally low in starchy carbohydrate (sugar) as they are mainly water, fibre and vitamins and minerals. Veggies grown below ground are high in starchy carbs (sugar), which can spike your blood sugar levels and leave you feeling hungry shortly after eating. That’s why we always say leave the starchy vegetables and double-up on the non-starchy veggies instead.
Try to moderate the amount of high-starch (grown below ground) vegetables you eat. The main offenders are potatoes, carrots, beetroot, swede and parsnips.
What to drink for weight-loss
What you drink can have a significant effect on the success of your weight loss journey.
Make sure you’re drinking plenty of water — at least 1.5 litres per day. If you’re not keen on the taste, try adding a few ice cubes plus a slice of lemon, lime or cucumber. Or why not try it hot with lemon, especially come wintertime?
We love a cuppa just as much as you do, so tea and coffee are most definitely on the cards! However, do be mindful about what you’re adding to your hot drinks. Ten cups of tea a day with three sugars could easily add up to 300 calories on sugar alone, which could set your weight loss effort back considerably.
If you don’t already, try drinking your tea and coffee without sugar or sweetener. Trust us, it’s weird at first… but you’ll get used to it. Plus, it’s much better for your health in the long run. If you struggle, gradually reduce the amount of sugar you use to give your taste buds some time to adapt.
So what about alcohol? We all enjoy a glass or two at the weekend and that’s ok in moderation, but do try to cut it out during the week. A glass of red or a gin & tonic at the weekend won’t derail your weight loss goals, but excessive drinking will. And if you’re up for the challenge, going teetotal is one of the best things you can do for health and weight loss.
Low-carb snacks for weight loss
We know what you’re thinking: what about snacks? If you’re using Purition for one or two meals a day and cooking healthy, balanced meals for your others, you shouldn’t feel the need to snack in between meals. Purition offers a nutritious balance of protein, healthy fats, fibre and naturally occurring vitamins and minerals which are slow releasing to keep you full and satisfied in between meals.
If you do find that a 40g serving of Purition is not enough to satisfy your appetite, simply increase the portion size to 50g. You can also try adding a more generous portion of protein (lean meat, eggs, tofu etc) to your home-cooked meals. Make sure you’re drinking enough water, too—hunger and thirst signals often get twisted! Drink a large glass of water before reaching for a snack.
With that said, on occasion (a few times a week) there will be times when you need a snack. Here are our go-to low-carb snacks:
- 20g serving of Purition mixed with plain yoghurt
- A handful of nuts or seeds
- 5 or 6 olives
- A boiled egg
- Half a tin of tuna
- A piece of cheese, no bigger than the size of your thumb
A round-up of using Purition for weight loss
- Have Purition for 1 or 2 of your daily meals
- Cook simple meals using natural ingredients
- Prioritise protein, fibre and healthy fats
- Load up on green, colourful, non-starchy vegetables
- Aim for at least 1.5 litres of water per day
- Limit processed foods and starchy vegetables
- Avoid alcohol, fizzy drinks, juices & anything sugary
By following these recommendations and suggestions in response to your health and nutrition quiz, you’ll develop a satisfying, nutritious and healthy real food diet. This will not only help you to achieve your short-term weight loss goals, but leave you with great nutrition and healthy eating habits that stick around for life!
Have a question or need some extra guidance as part of the 90 Day Plan? Get in touch on email@example.com, or call us on 01743 444397 – we’re here to help!