For decades, the world has been told to count calories as the key to control weight, but no one questions how body weight was gained or what it is actually made up of in the first place.
Calorie counting is an ineffective and unsustainable strategy in a race that cannot be won, as it is simply the wrong race. You could spend an hour in the gym to burn 500 calories, only to consume thousands more in your next meal. This approach never addresses the underlying mechanisms of weight gain.
For example, new scientific findings show that weight gain is largely influenced by water retention and excess glucose being stored as fat, driven by insulin, not just excess calorie intake. They key factor is food type, not calorie quantity.
Another example: Millions of overweight individuals suffer from nutritional deficiencies, and low energy levels. This proves that weight management is not about restricting calories but about consuming the right nutrients and the right type of calories.
Our 5+2 Approach
Few people have the discipline or logistical capacity to eat perfectly every day while balancing life, social events, or dining out. That’s why we created the 5+2 approach where for five days you consume whole, nutrient-dense foods with controlled carbs and sugars, and for two days you enjoy the foods you love without guilt.
Not all calories are equal:
If calorie counting worked, people could eat unlimited candy as long as they stayed within their daily limit, but it doesn’t work that way. Instead, focus on the right types of foods, and your body will naturally regulate appetite and weight.
Rather than strict diets, the 5+2 approach cycles between different metabolic states:
The Bottom Line
Proper nutrition supports every aspect of health, starting at the cellular level and impacting systems throughout the body. It fuels energy production by optimising mitochondrial function, aids cellular repair and detoxification, and ensures hormonal balance, including insulin, thyroid, and reproductive hormones.
By eating the right types of food, you will strengthen immune function, enhance brain health, and improve digestion, all of which promote better sleep, steady energy levels, improved skin, mood, physical health, and a better fit within society.
This strategy alone can change your life while allowing you to maintain flexibility and live a happy, social life.
Not sure which programme is right for you?
Fasting for Cellular Repair
The human body developed over millions of years, with 99% of that time spent as hunters and gatherers. Our systems were built to eat plenty when food was available (e.g., when a deer was caught). Like it or not the body requires intermittent periods, triggering specific biological processes that help clean excess, repair damage, and optimise metabolism to:
The Order You Eat Your Food Makes a Big Difference
Eat Protein, Fats, and Vegetables First—Save Carbs for Last:
The order of your meals impacts insulin release, blood sugar, satiety, and digestion. On a particular meal start with protein, healthy fats, and non-starchy vegetables to slow glucose absorption and minimise insulin spikes. This helps balance energy levels and support long-term metabolic health. For example, enjoy lean protein and vegetables before finishing with a dessert or eat bread, which has a smaller impact on blood sugar when eaten last. This simple change optimises digestion, balances hormones, and promotes overall well-being.
Soak Fruits and Vegetables in Vinegar and Baking Soda to Remove Pesticides
Washing fruits and veggies properly removes pesticides and waxy coatings. Mix 4 parts (1000ml) water with 1 part (250ml) vinegar and add 1 tablespoon of baking soda per litre of water, soaking produce for 10–15 minutes. Vinegar kills bacteria, while baking soda neutralises pesticides, ensuring cleaner, safer fruit. This practice protects your microbiome, reduces toxins, and boosts nutrient absorption, promoting overall health.
Understand Food Labels and Stick to Single-Ingredient Foods as Much as Possible
To make better food choices, always read labels and focus on ingredients rather than marketing claims. Be aware that food labelling often contains loopholes, and most of the time, it can deliberately mislead you. The solution? The fewer ingredients, the better. Stick to whole foods with just one ingredient whenever possible.
Be wary of “low-fat” or “reduced sugar” items, as these often hide unhealthy additives. Avoid ingredients like MSG, high fructose corn syrup, and trans fats, which contribute to inflammation and chronic diseases. When possible, buy organic and non-GMO for higher food quality. The less industrially intense the higher the probability that the nutrients are there. High-intensity production translates into nutrient depletion.
Balance Blood Sugar with Lemon
To help manage blood sugar levels, incorporate lemon into your daily routine. Lemons are powerful in stabilizing blood glucose. The citric acid in lemon helps slow the absorption of sugar in the bloodstream, reducing insulin spikes after meals. To maximize the benefits, try squeezing fresh lemon into your water or onto meals. Avoid store-bought lemon juices that often contain added sugars and preservatives.
Fresh, organic lemons are the best option for high nutrient quality and to avoid hidden additives. The more natural, the better. Processed products strip away beneficial compounds. Using lemon as a regular addition to meals, especially with high-carb foods, can help minimize blood glucose fluctuations and support overall metabolic health.
Add Fermented Foods to Your Meals Every Day
Fermentation was one of the first food preservation methods used by humans. Fermented foods help build healthy bacteria colonies in the gut, which directly impact nutrient absorption, immunity, hormonal balance, and overall health. Click here for Adea Health Fermented Foods.
