NOURISH NOOK

A simple reference to support calm, steady nourishment during the Stabilisation Window

 

How to Eat Right Now:

  • Aim for regular meals

  • Include protein, carbs, and fats

  • TRY TO EAT AT THE SAME TIMES EACH DAY

  • LEAVE A 3 HOUR GAP BEFORE BED

  • Eat until satisfied, not stuffed

  • Keep food predictable rather than exciting

  • Avoid long gaps or grazing

Each meal should include:

  • Protein – to stabilise blood sugar, regulate appetite, PRESERVE MUSCLE & STRENGTH AND FOR METABOLIC health and fat-loss responsiveness

  • Carbohydrate – to reduce stress signals and cortisol

  • Fat – to support satiety and hormonal signalling

You don’t need perfect balance YET.

If meals feel “too simple”, that’s a sign they’re doing their job.

Portion Guidance:

Portions should feel:

  • satisfying

  • steady

  • not restrictive

  • not “stuffed”

  • no pressure or distension in your tummy

A simple internal cue to use:

Eat until you feel satisfied, ‘JUST RIGHT’ — not until you feel full or tight.

If You’ve Been Low-Carb or Restrictive:

If you’ve been low-carb or restricting for a long time, it’s normal for appetite or weight to feel unsettled at first.
This phase is not about fixing that — it’s about allowing your system to stabilise before changes are made.

Hydration:

  • Start your day with a glass of water

  • Aim for 1.5–2L across the day

  • Sip between meals, not with them

  • No need to force or overthink

  • CONSIDER ADDING ELECTROLYTES A FEW TIMES THROUGHOUT THE DAY

What to Do When Food Anxiety Shows Up:

If you notice thoughts like:

  • “Should I be eating this?”

  • “This feels like too much.”

  • “I need to tighten up.”

    Pause and ask:

  • “Is my body asking for food — or is my mind asking for control?”

    Then return to the structure above.

    We don’t resolve anxiety by restricting.
    We resolve it by creating reliability.

What We’re Not Doing Here:

  • Tracking calories or macros

  • Weighing food

  • Adjusting macros

  • Fixing food choices

  • categorising foods as “good” or “bad”

  • fixing appetite fluctuations

  • Chasing “perfect”

  • *If you feel the urge to change something, note it — don’t act on it yet.

What COMES NEXT:

Training structure, personalised nutrition, and fat-loss strategy come after stabilisation — when your body is calm enough to respond instead of resist.

Nothing you’re learning here is wasted.

This is preparation and vital foundation to ensure your results stick.

If food feels less dramatic and more neutral, you’re doing this right.