Using evidence and experience to empower clients with the knowledge and tools needed to reach and maintain their goals.

If you are new to Intake Nutrition, please take a look at the About page for more information on us, our background and why our nutrition consultancy is a trusted source of information. Also, head to our Services page, our list of Expertise, and our client Testimonials to see how a Nutritionist can help you too!

If you are interested in working with Intake Nutrition consultancy, please visit the Contact page to get in touch.

Intake Nutrition Consultancy

Our Partners

Intake Nutrition is proud to be associated with some fantastic companies and brands such as…

Intake Nutrition Consultancy x Tatler

Intake Nutrition Consultancy x Innerfit

Intake Nutrition Consultancy x Elite Athletic

Intake Nutrition Consultancy x PT Workspace

Subscribe to Intake Nutrition

Enter your email to stay up-to-date and receive the latest news, events and expert advice first.

Join Us on Instagram

Instagram post 2275423507516975403_18035279024

A few days ago we talked about getting the basics right… what exactly does that mean? 👇
⠀⠀
When it comes to optimal health there is, unfortunately, no single magical diet that will help you achieve it.
⠀⠀
But there are some very unsexy principles you can abide by…
⠀⠀
👉Limit refined starches
👉Limit added sugars
👉Limit processed foods
👉Limit your intake of certain processed fats eg. trans-fats 👉Emphasise wholegrain foods
👉With a variety of veggies (eat the rainbow!)
👉With or without lean meats, fish, poultry and seafood
👉In an amount that will allow you to maintain a healthy weight forever!
⠀⠀
“And all potentially consistent with: Food, not too much, mostly plants” - Katz & Meller (2014)
⠀⠀
*please note that says ‘mostly plants’ not ‘only plants’…. vegetarian/vegan does not automatically = health.
⠀⠀
It may not be sexy or exciting but this 👆is where you need to start when working towards a healthy diet.
⠀⠀
Don’t overcomplicate it, just get the basics right 🙌
⠀⠀
🍎🍩
⠀⠀
#IntakeNutrition #OptimalHealth #MNUCertifiedNutritionist

Instagram post 2273217606987010532_18035279024

‘Boost your immunity’ 🍎
⠀⠀
There have been a lot of posts flying about particular diets or supplements that are supposed to ‘boost your immunity’ during this time.
⠀⠀
The issue is, there is little evidence to support it. No diet, food or supplement is magic after all.
⠀⠀
At this moment in time, the most important thing to be thinking about is your physical and mental health and searching for a magic pill instead of focusing on getting the basics right may well impair your ability to do so.
⠀⠀
Rest, combat stress, fuel your body with nutrient dense foods and don’t listen to the fads.
⠀⠀
🍎🍩
⠀⠀
#IntakeNutrition #BoostYourImmunity

Instagram post 2271771997801090940_18035279024

Why it might be a little harder to achieve fat loss on lockdown...
⠀⠀⠀
When working towards fat loss, you need to create an energy deficit. This can be done through consuming less and burning more, mostly through NEAT (increasing your day to day activity, like walking more and taking the stairs).
⠀⠀⠀
During lockdown, both of these things are going to be impacted a little.
⠀⠀⠀
Our NEAT portion is going to be significantly reduced since we are having to stay inside, at home, for the majority of the day. There is only so much activity you can squeeze into one outing per day after all!
⠀⠀⠀
Yes, you can train at home but it might be more sensible to think of exercise as a tool for physical and mental health, rather than fat loss. Exercise tends to burn far fewer calories than you think!
⠀⠀⠀
So, the last thing we are able to control is our energy intake... to try and lose fat we would need to consume less calories than are needed to maintain our bodyweight.
⠀⠀⠀
All while stuck at home with the kitchen right next door 🥴
⠀⠀⠀
If you are very overweight or have a lot of weight to lose, eating into a deficit may well be possible with a few changes.
⠀⠀⠀
However, if you are a relatively lean individual or don’t have a lot of weight to lose, this may well be harder.
⠀⠀⠀
Your goals during lockdown are totally person dependent but it may be useful to be aware of the difficulties you could be facing...
⠀⠀⠀
Our top tips would be;
⠀⠀⠀
1. If you want/need to continue working towards fat loss
👉Increase NEAT wherever you can. This means using your one outing every day to try and get some more steps/activity in. Clean the house, do chores and keep moving where physically possible.
👉Make some changes to your nutrition to help cut down on your energy intake. Feel free to give us a message if you have questions and we’d be happy to help!
⠀⠀⠀
2. If fat loss doesn’t need to be your first priority...
👉Change up your goals! Focus on nutrition, exercise and new habits to promote physical and mental health throughout this period. You don’t have to use lockdown to get #bikinibodyready 🙅‍♀️
⠀⠀⠀
🍎🍩
⠀⠀⠀
#IntakeNutrition #FatLoss #Lockdown

Instagram post 2266733898067041256_18035279024

For those facing a few months at home, home workouts may become a necessity 💥
⠀⠀⠀
So do not fear, here’s a few things that you probably already have lying around the house or that you can pick up without breaking the bank!
⠀⠀⠀
What you already have:
- Your own body. Ever tried to do a pull up? Yeah, it’s pretty hard. There’s a lot you can do with your own body to keep challenging your strength and fitness.
- Bags of sugar. Or a pint of milk. Or a few bottles of wine. Any of these can be used to add resistance.
- Chairs or steps. Again, helping you challenge yourself and increasing the range of exercises available to you.
- Tea towels. This may be particularly random but effective to use as ‘sliders’ nonetheless.
⠀⠀⠀
What you can buy:
- A mat. No one likes lying on the floor.
- Long bands. Incredibly useful for helping to add effective resistance to a huge number of exercises.
- Short bands. For those booty gains of course.
- Skipping rope. Because if someone asks me to do a burpee for cardio the answer is most definitely, no.
- Weights. If you want to take it a step further, places like Amazon have a huge range of inexpensive dumbbell sets to choose from.
⠀⠀⠀
Let us know what else you have been using to #trainathome 👇
⠀⠀⠀
#IntakeNutrition #HomeWorkoutKit

Instagram post 2266306074361204755_18035279024

Changing with the times...
⠀⠀⠀
With all the Covid-19 drama, everyone’s lives are changing and we’ll all have to adapt in the process.
⠀⠀⠀
Looking after your health, whether it’s mental or physical, couldn’t be more important and we’ll be sharing some tips over the coming weeks to help you do just that 👀
⠀⠀⠀
Keep your eyes peeled and comment below with any tips, tricks and advice you’d like to see 👇
⠀
#IntakeNutrition #Covid19 #Coronavirus

Instagram post 2231557842217659784_18035279024

You don’t HAVE to track your calories and macros to lose weight. There are so many other methods you can use to create a calorie deficit...
⠀⠀⠀
So, here you go. 10 Non-Tracking Methods for Fat Loss:
⠀⠀⠀
1. Portion Control. Watching portion sizes can decrease total intake over the course of the day.
2. Increasing Daily Protein Intake. This will help increase satiety (feelings of fullness) and can, therefore, indirectly contribute to reduced caloric intake.
3. Increasing Satiety Per Meal. Similarly to the above, this can also be done by increasing fibre and veggie intake per meal.
4. Intermittent Fasting/Windowed Eating. By reducing the time available to eat in a day, you can indirectly reduce calorie intake.
5. Mindful Eating. Eating protocols like undistracted eating and more chews per bite can increase awareness of when you are satisfied and reduce overeating.
6. Food Swaps. Easy swaps like 0% yoghurt, sugar-free drinks and @frylighthq can help reduce excess calories throughout the day.
7. Low Fat. Fat has the most calories per gram of any macronutrient. That doesn’t make it ‘bad’ but it means that, by reducing overall fat intake, you can reduce calorie intake. But be aware of going too low!
8. Low Carb. Again, carbs are not the devil but, by reducing carb intake you can reduce overall calorie intake (as long as the difference is not made up elsewhere).
9. CHO Bunching (Trademark @macnutrition 👀). This is a similar principal to above but allows you to concentrate carb intake in one period/meal during the day, which can reduce overall carb intake and therefore leads to reduced caloric intake.
10. CHO:Fat Separation. Including either carbs or fats in a meal, not both, can help reduce calories per meal.
⠀⠀⠀
*NB. The reason that these protocols work is because they, either directly or indirectly, lead to a reduction in overall calorie intake and, therefore, contribute to the creation of a calorie deficit (the driver of fat loss) NOT because any of these things are inherently ‘bad’. ✌️
⠀⠀⠀
🍩🍎
⠀⠀⠀
#IntakeNutrition #NonTrackingMethods #MNUCertifiedNutritionist

Instagram post 2228294967978075806_18035279024

Non-Scale Victories... 👇
⠀⠀⠀⠀⠀⠀⠀⠀
🤔 What are they?
Any victories you have, that contribute to your overall goal, but have nothing to do with the scales or your weight.
⠀⠀⠀⠀⠀⠀⠀⠀
🤔 Why can they be so helpful?
Weight loss is never linear and it can be a difficult and slow process at times. Focusing solely on changes in weight, often disregards all the other progress you are making to help you achieve your goals.
⠀⠀⠀⠀⠀⠀⠀⠀
🤔 What do they look like?
They can be anything! Big or small. They are often habit-based changes you’ve made, such as walking to work rather than taking the bus, eating more veggies or resisting ordering that massive dominoes on a Sunday when you’re a little hungover.
⠀⠀⠀⠀⠀⠀⠀⠀
By taking note and celebrating these small victories, you can recognise all the positive changes you’re making to your health, especially when the scales just aren’t playing ball.
⠀⠀⠀⠀⠀⠀⠀⠀
So, give it a go, and share your non-scale victories for this week below 👇
⠀⠀⠀⠀⠀⠀⠀⠀
🍩🍎
⠀⠀⠀⠀⠀⠀⠀⠀
#IntakeNutrition #NonScaleVictories

Instagram post 2213087172578744820_18035279024

We are the product of what we do *most* of the time 👀
⠀⠀⠀⠀⠀⠀⠀⠀
So when you’re looking at your 2020 goals, you can either focus on the eventual outcome or the process of getting there.
⠀⠀⠀⠀⠀⠀⠀⠀
Focusing on the outcome alone can often mean setting yourself a big goal, which can start to feel unattainable if it’s pretty far off...
⠀⠀⠀⠀⠀⠀⠀⠀
BUT the outcome can just be a product of the process.
⠀⠀⠀⠀⠀⠀⠀⠀
By thinking about your ‘process goals’ you are more likely to build better habits, consistency and a lifestyle that will lead you to, and sustain, your overall goal.
⠀⠀⠀⠀⠀⠀⠀⠀
Instead of just thinking ‘I want to lose X amount of weight in the next 3 months’, consider setting goals like going to the gym 3 x per week, or reducing your intake of processed foods each week.
⠀⠀⠀⠀⠀⠀⠀⠀
Instead of just thinking ‘I want to be strong AF’, focus on establishing a routine which priorities training, nutrition and recovery.
⠀⠀⠀⠀⠀⠀⠀⠀
Lastly, remember that we are the product of what we do MOST of the time, not necessarily ALL the time... you don’t have to never skip a gym session again or cut out chocolate (what a life 😢) in order to get where you want to be. It’s not all or nothing.
⠀⠀⠀⠀⠀⠀⠀⠀
You need strong habits, good routines, consistency and a lifestyle that will get you, and keep you, there.
⠀⠀⠀⠀⠀⠀⠀⠀
🍎🍩
⠀⠀⠀⠀⠀⠀⠀⠀
#IntakeNutrition #ProcessVsOutcomeGoals #BuildingHabits

Load More… Follow