1: Your recommended daily water (litres) intake guide = Weight (kg) x 0.033.

1: Diets, like clothes, should be tailored to you.

2: Eat a high-protein diet to lose fat and preserve muscle.

3: Pre-workout eat a solid high protein meal. Post-workout within 20 minutes consume your protein in liquid form for optimum recovery.

4: Breakfast, the most important meal of the day. Your body has been in fast all night and needs food to fuel the body.

5: Pre-workout meal that combines fast-digesting protein and slow-digesting carbohydrates can help fuel your workouts for longer.

6: Foods that contain tryptophan will help regulate your appetite, sleep better and elevate your mood.

7: Good sources include bananas, chicken, cod, dates, figs, lamb, salmon, soyabean, tuna and more.

8: Start your day with a glass of water to wash out digestive juices and lubricate the inside of your body.

9: Eat fresh fruit (natural sugars) rather that fruit juices (often sweetened).

10: Regardless of your goals,eating before you get too hungry helps keep you from unhealthy food rampages.

11. Stick to the organic, natural full fat options to protect your health. 

12. If you start a meal with a vegetable soup you will eat approx. 20% fewer calories over the course of your meal.

13. Boosting your fibre intake will help prevent weight gain and even encourage weight loss.