Basic principles of
proper nutrition
Certain types of food can be beneficial for your health for some people and for some can be even harmful. Each person needs an individual approach and a personalised menu, where all the aspects are taken into account.
A personalised menu or meal plan is established/created based on personal goals (maintaining weight, losing weight, gaining weight) with impact on body fat and muscles.
It is absolutely necessary to avoid starving or excessive undereating which leads to nutrition imbalance and other health issues.
A personalised weekly meal plan includes a cyclic repetition scheme, variable quantity of carbs, fats, proteins and fibres. Not only well-chosen ingredients, but as well their preparation and combination have a big impact on our health and disease prevention.
A designated time between the meals and physical activity play a very important role for achieving a set goal.
To compose/create a personal diet and a menu for your regime, we need to look into the following parameters:
complete blood analysis
health condition
detailed anamnesis
body type
assessment of nutritional status
your lifestyle and habits
We can call macronutrients (carbs, fat and proteins) a “fuel” for our body as they provide energy for all the cell processes for our daily functioning and being. On the other hand, micronutrients (vitamins and minerals) support proper growth and development as well support our metabolism and physiological functioning.
Macro and micronutrient have their own purposes and roles in metabolic process therefore they need to be in balance. Lack of any can lead into disturbance of physiological processes and later serious disease. Proper eating habits and well-balanced meals and are the only way to healthier life and good immune system.
Body Types
Body type, or somatotype, refers to the idea that there are three generalized body compositions that people are predetermined to have. The concept was theorized by Dr. W.H. Sheldon back in the early 1940s.
ENDOMORPH
Stockier bone structures with larger midsection and hips.
Carries more fat throughout the body.
Gains fat fast and loses it slow.
Naturally slow metabolism; potentially due to chronic conditions (e.g., thyroid deficiency, diabetes) but too frequently the result of a sedentary lifestyle and chronically-positive daily energy balance.
MESOMORPH
Medium bone structure with shoulders wider than the hips.
Developed athletic musculature.
Efficient metabolism; mass gain and loss both happen with relative ease.
ECTOMORPH
More narrow shoulders and hips in respect to height.
Relatively smaller muscles in respect to bone length.
Naturally fast metabolism makes it difficult for many to gain mass.
Potentially indicative of disordered eating (e.g., anorexia, bulimia) when BMI is ≤17.
How it works?
Based on complete blood analysis, health condition, detailed anamnesis, body type, assessment of nutritional status, your lifestyle and habits we prepare an individual detailed meal plan with cyclic rotation of macronutrient (proteins, carbohydrates, fats) and fibres on weekly basis.
We will take into account any allergies, intolerance, sensitivity and dislike of certain ingredients (i.e. meat, dairy products,…) and medical conditions. We will follow-up on weekly basis and monitor your success.
How do we calculate the amounts?
Carbohydrates
0,4g – 2,2g/kg of body weight per day, maximum can be set to 4g/kg of body weight per day (sportsmen, extreme physical work, treating malnutrition etc…)
Proteins
0,6g – 2,5g/kg of body weight per day
Fats
0,5g – 1,3g/kg of body weight per day
Fibres
25g-35g per day
It is important to hydrate your body.
For weight loss regime an average quantity will be advised.
Daily amount of liquid* intake = Body weight/27
* Water, herbal teas and juice dissolved in lukewarm water. Quantities are calculated for each person individually and included in personalised meal plans
Usually after 3 weeks, a FREE DAY follows. Which means you can choose what you eat but it is advisable to follow the set principles and rules. The gap between the meals also needs to be respected (i.e. 3h45-4h) as well as the quantity of the liquid. A day with minimum calory intake is followed by a free day in order to burn the excessive glucose.
During the weight loss regime, that calory intake is of course reduced, but is part of the weekly cyclic rotation. To get the best result, the weekly meal plan not only cyclically rotates macronutrients but as well the amount of calories. In practise this means, that during the week there won’t be two consecutive days with the same amount of calories. And this grants best results with weight loss regime.
It's been a life-changing experience for me,
and I couldn't be happier with the results.
— Andrej, 39 years