ULTIMATE

NUTRITION GUIDE
FOR FITNESS

Optimising Your Diet for Health

and Performance
 WELCOME TO AURA LEISURE:
YOUR GATEWAY TO A
HEALTHIER, HAPPIER LIFESTYLE

Welcome to the ultimate nutrition guide for fitness enthusiasts! In

this ebook, we delve into the pivotal role nutrition plays in
optimising your diet for both health and performance. Whether
you're a seasoned athlete or are just embarking on your fitness
journey, understanding the importance of nutrition is paramount
to achieving your goals.

Aura Leisure is a renowned fitness and leisure organisation

committed to guiding individuals towards healthy and active
lifestyles. At Aura, we recognise that nutrition is integral to
enhancing your fitness journey. Proper nourishment and fuel are
indispensable for sustaining energy levels, maximising
performance, and aiding recovery.

In this eBook, we will explore

the basics of nutrition,
nutrition for weight loss,
weight management, muscle
building, the best foods for
your fitness journey and
much, much more. Everyone
needs to educate
themselves on good
nutrition, so let’s dive in!
WHAT YOU'LL
FIND INSIDE

1 Understanding the Basics

of Nutrition

Balancing Nutrition for

2 Fitness

The Best Nutrition for

3 Gym-Goers

Nutrition for Weight

4 Management

Nutrition for Different

5 Fitness Goals

The Psychology of Eating

6 and Fitness

Exploring Popular Diets in

7 the Fitness World
Understanding the
Basics of Nutrition

What is Nutrition?
Nutrition involves a balanced diet for optimal health and growth. Healthy
food often gets a bad reputation as being bland and boring. However, good
nutrition entails consuming enjoyable foods that boost our wellbeing.
Understanding the benefits of nutritious foods not only promotes health but
also enhances motivation to maintain a healthy diet.

Understanding Your Body's Nutritional Needs

Understanding your nutritional needs is vital for optimal health. A balanced
diet rich in essential nutrients fuels your body, supports growth, and
prevents diseases. These nutrients are classified as macronutrients
(proteins, carbohydrates, fats) and micronutrients (vitamins, minerals).

Macronutrients provide energy and support bodily functions, while

micronutrients, though required in smaller amounts, play critical roles in
metabolism, immunity, and cell health. However, everyone's nutritional
needs vary.

Consult a healthcare professional, a dietitian, or one of Aura's

fitness instructors to personalise your nutrition plan based on
your age, activity level, and health conditions.
Macro vs Micro-nutrients
Macronutrients: Proteins, crucial for health,
constitute about 16% of our body and are
made up of amino acids. Carbohydrates,
despite myths, don't inherently cause
weight gain. Controlling calories is the key
to weight management. Fats, although
essential, their types significantly impact
health. Good fats like unsaturated fats are
beneficial, while bad fats can cause health
issues.
Micronutrients: Vitamins and minerals are
critical for metabolic processes. Generally,
a diverse, healthy diet provides enough
micronutrients. However, excessive intake
can be toxic. In terms of exercise,
micronutrients support energy metabolism
and immune function. Athletes may require
more micronutrients due to higher physical
activity. Thus, understanding the role and
sources of these nutrients is key to optimal
health.

The Role of Water in Fitness

Staying well-hydrated is crucial to feeling
good and reaching your fitness goals. It's
recommended to consume water before,
during, and after your workout to replenish
fluids lost through sweat.

Ideally, don't wait until you're thirsty to

drink water, as this could indicate
dehydration. Bring a water bottle to the
gym and aim to consume at least half a litre
before your workout.
 Balancing Nutrition for Fitness

A balanced diet is crucial for maintaining fitness. To eat a balanced diet, you
need to focus on consuming the right types of food at the right times of the day,
and these are Aura Leisure's recommendations for what should be in your
shopping basket every week:

Oats
A metabolism booster,providing sustained energy
due to their slow-digesting carbohydrates.
Alternatives include granola or muesli with fruits.
Pair your oats with bananas or blueberries and a
drizzle of honey or maple syrup.

Free-Range Eggs
These protein-rich foods keep you satiated longer.
The dark orange yolk, high in good cholesterol, is an
added bonus. Pair your eggs with brown bread,
avocado, salt, and pepper for a nutritious breakfast.

Bananas
Packed with potassium, Vitamin B, and fibre, bananas
support a healthy digestive system and aid in fitness
recovery. They can be added to breakfast options like
oats or toast.

Nuts
Almonds or cashews are great when you're pressed
for time or lack kitchen access. Be mindful of their
high-fat content and ensure they're consumed an
hour or more before your gym session.
 Kiwis
A nutritional powerhouse with more vitamin C than
oranges. Rich in fibre, they're great for weight loss
diets. You can even eat the fibre-rich skin!

Fresh Salmon
Rich in healthy fats and proteins, fresh salmon is
both light and flavourful. Consuming it at least
twice a week supports an active lifestyle.

Fresh Chicken Breast

A lean protein source, chicken breast is cost-
effective and versatile. Cook it healthily by oven
baking or grilling with mixed vegetables.

Sweet Potatoes
A nutritious alternative to regular potatoes, sweet
potatoes are rich in fibre, vitamins, and
antioxidants.

Leafy Greens, like Spinach

Packed with iron, they support weight
maintenance and apparently, youthfulness.

Smoothies
A fruit smoothie, with bananas, milk, strawberries,
and yoghurt, makes a great pre-workout meal. Add
a scoop of protein powder for added benefits.
Meal Planning and Prep for the
Fitness-Focused Lifestyle
Meal planning and preparation are vital for
fitness-focused goals, be it muscle gain,
bodybuilding, or balanced eating. A structured
meal plan helps meet your nutritional and
calorie needs efficiently.

The process involves creating meal

constructs, making shopping lists, buying
ingredients thoughtfully, and prepping food in
advance. These steps can save time, and
money, and reduce waste.

A healthy, balanced diet usually includes

whole grains, fruits, vegetables, lean
proteins, and healthy fats, but the exact
composition varies depending on gender,
height, weight, activity level, and personal
preferences. A daily menu should ideally
comprise protein, fibre, complex
carbohydrates, and moderate fat.

Foods and Drinks to Sidestep for

Fitness Goals
Exercise and nutrition go hand in hand in achieving your fitness goals. Here are
some foods and drinks to avoid when working towards your fitness goals:

Sugary Drinks: High in empty calories and low in nutrition, opt instead for
unsweetened almond milk or low-fat chocolate milk.

White Bread and Pasta: Choose whole-grain alternatives for more

nutrients, protein, and fibre.
Sweetened Yoghurt: Go for yoghurts without added sugars, like non-fat
Greek yoghurt with berries.

Alcohol: Calorie-dense and dehydrating, limit or eliminate alcohol to meet

fitness goals.

High-Calorie Coffee Drinks: Be mindful of added creamers and sugar; they

can turn a healthy drink into a calorie bomb.

Crackers and Chips: These can lead to mindless eating and are often high
in calories and added sugar. Choose healthier snacks like fruits with low-
sugar peanut butter, or veggies with hummus.

Dried Fruit: Easy to overeat due to reduced water content and often high in
added sugar.

Fried Foods: High in saturated fat, excessive consumption can lead to

health issues like heart disease, stroke, or diabetes.
The Best Nutrition
for Gym-Goers

Optimising Pre-
Workout Nutrition:
What and When to Eat
Pre-workout nutrition is key for optimal exercise
performance and muscle recovery. It's essential
to have a balanced meal or snack before a
workout to fuel your body. Carbohydrates are The timing of pre-
crucial as they are converted into glucose, workout meals is
powering your muscles.
dependent on individual
preferences and workout
Pre-workout choices can include porridge with
schedules. Quick snacks
fruit or a smoothie, each with a scoop of protein
powder for sustained fullness and muscle growth. can be consumed 5-10
Quick options such as bananas or nuts are also minutes prior to
suitable, although be mindful of the high-fat exercising, or a meal can
content in nuts which may cause digestive be had 1-3 hours
discomfort. Avoid energy drinks and fatty foods beforehand, allowing for
pre-workout as they can lead to potential sufficient digestion.
stomach irritation or disrupt your workout.
Post-Workout Nutrition: Effective
Refuelling
Following a workout, it's crucial to replenish your body with balanced nutrients
for muscle recovery and energy restoration. Consider these options:
Scrambled Eggs on Toast: Offers protein and essential micronutrients for
a balanced post-workout meal.
Flavoured Milk: Provides a balanced mix of protein, carbohydrates, and
fats that aid in muscle repair and hydration restoration.
Turkey Club Sandwich: A balanced meal with protein, carbs, and fibre that
replenishes energy levels and maintains satiety. Add avocado for a source
of healthy fats.
Salmon and Sweet Potato: A nutritious combination that supports
recovery, provides sustained energy and boosts the immune system.
Greek Yoghurt with Fruit: Offers protein and aids in muscle recovery while
reducing exercise-induced inflammation.

Timing is crucial for

post-workout
nutrition, and meals
should be consumed
within approximately
60 minutes to
maximise their
benefits. This helps
in rebuilding muscle
proteins, restoring
glycogen stores, and
enhancing recovery.
Role of Supplements
for Gym-goers

1.
Protein Shakes
Protein is paramount in gym fitness,
and a protein shake can be a valuable
supplement for those struggling to
meet their protein needs through diet
alone. The decision to drink a protein
shake before or after a gym session
boils down to individual preference.

Some find that a pre-workout protein

shake helps maintain satiety
throughout the workout. However,
others may experience stomach
discomfort if they consume a protein
shake before exercise, making it a
better option for post-workout. The
key is to experiment and discover
what works best for your body.

Ultimately, total protein intake is

more crucial than nutrient timing.
Ideally, incorporating a bit of protein
both before and after your workout
can be beneficial. Whether you prefer
your protein shake pre- or post-
workout, there's no definitive right or
wrong way to approach it.
2.
Creatine
In the realm of sports nutrition, creatine stands out as one of the most
researched supplements. Numerous studies affirm its benefits in
increasing muscle strength, improving fat-free mass, and enhancing
physical performance. Creatine is also considered safe to consume.

The optimal timing for creatine intake is about 30 to 60 minutes

before a workout. Creatine often comes in powder form, easily mixed
with water, but it is also available as a capsule or tablet for those who
prefer it. If you're focused on changing your body composition,
creatine is a supplement worth considering.
 Nutrition for Weight
Management

How Nutrition Affects Weight Gain

and Weight Loss
Nutrition significantly impacts both weight loss and weight gain. For weight
loss, a healthful diet is key, influencing your metabolic rate, which determines
your body's calorie-burning efficiency. Achieving weight loss requires
consuming a balanced array of nutrients, including protein, healthful fats,
vegetables, and unrefined carbohydrates.
On the other hand, weight gain revolves around calorie balance. Consuming
more calories than your body expends leads to weight gain. Recognising your
daily caloric needs is essential, and tools like BMI calculators can assist with
this. Establishing a balanced diet and exercise regimen that yields a calorie
surplus can successfully lead to weight gain.

However, the quality of calories consumed is equally crucial. Ingesting nutrient-

dense foods such as whole grains, vegetables, fruits, and nuts promotes healthy
weight maintenance and safeguards against chronic diseases. The type and
composition of macronutrients (carbohydrates, protein, and fat) also influence
weight management, with different strategies suiting different individuals. But
the quality of diet and the sources of these nutrients surpass their relative
quantities in importance.

Healthy Eating Tips for Weight Loss

One myth often heard is that strength training allows you
to eat with abandon and still witness transformative body
composition changes. However, the truth is, if your goal is
weight loss, a calorie deficit is key, regardless of your
chosen workout regimen. So, it's crucial to align your diet
and exercise for optimal results.

Adjust Your Diet: Focus on consuming more protein,

healthy fats (like those found in salmon), and
vegetables. These foods will keep you feeling full and
satisfied, preventing excessive calorie intake.

Try Intermittent Fasting: Incorporate intermittent

fasting into your routine. The 16/8 method, where you
fast for 16 hours and eat within an 8-hour window, is a
popular approach. It helps reduce calorie consumption
and promotes weight loss.

Stay Hydrated: Hydration plays a vital role in weight

loss. Drink an adequate amount of water daily to
support your body's functions and boost your weight
loss efforts.
 Plan Your Meals: Plan your meals to avoid unhealthy food choices on
busy days. Create a weekly menu, stock up on nutritious ingredients, or
prepare meals ahead of time to stay on track with your weight loss
goals.

Increase Fibre Intake: Include fibre-rich foods like fruits, vegetables,

whole grains, and nuts in your diet. These foods keep you feeling full
for longer, reduce calorie intake, and aid in weight loss.

Be Active: Increase your physical activity to burn more calories.

Incorporate activities like walking, gym workouts, or any form of
exercise that suits your current capabilities. Gradually increase the
intensity or duration of your workouts as you progress.

Nutritional Tips for Muscle Gain

Protein intake is crucial for various fitness goals as it supports muscle
growth, repair, toning, recovery, and overall maintenance. It also serves as
a source of energy. Inadequate protein consumption during high-intensity
training can leave individuals susceptible to injury and muscle imbalances.
Therefore, protein supplements are commonly used to ensure sufficient
protein intake.
There are two types of protein sources:
animal-based and plant-based proteins.

Animal-based Proteins
Found in meat, poultry, fish, dairy
products, and eggs, these are considered
excellent sources as they contain a
favourable combination of amino acids.
These proteins are often referred to as
"complete proteins" and are ideal for
adding lean muscle mass.

Plant-based Proteins
While generally providing fewer amino
acids and lower amounts of them overall,
they have their own benefits. Although
they are considered "incomplete
proteins" due to deficiencies in one or
more essential amino acids, there are
exceptions like quinoa, which is a
complete plant-based protein. Plant-
based proteins can be advantageous for
their lower calorie content and potential
to be easier on the stomach.

It's worth noting that the assumption that animal-based food always
provides more protein than plant-based food is not always accurate.
For example, one cup of tofu contains the same amount of protein as 3
ounces of steak, chicken, or fish. This demonstrates that plant-based
protein sources can be comparable to animal-based sources in terms
of protein content.

Therefore, a varied diet including a range of protein sources can

support muscle gain and overall health. Combining different protein
sources throughout the day can ensure that your body is getting all of
the essential amino acids it needs for muscle growth and repair.
 Nutrition for Different
Fitness Goals

Nutrition for Endurance Training

Endurance athletes, such as marathon runners, cyclists, and swimmers,
have specific nutrition requirements to support their training and
performance. The proper diet is crucial for optimal performance and
recovery during high-intensity exercise lasting more than two hours per
day on most days. Here are some general guidelines to simplify fueling
and refuelling plans:

Carbohydrates: The primary fuel for moderate to high-intensity

exercise, providing glucose for sustained energy. Many endurance
athletes do not consume enough carbohydrates to support their
training schedule. Complex carbohydrates like couscous, beans,
legumes, brown rice, and whole wheat products are ideal for pre-
training meals. Simple carbohydrates like chocolate milk, fruit, honey,
and sports drinks are recommended during long training sessions or
events.

Fats: Fats serve as an energy source, especially for low-intensity and

long-duration exercise. Healthy fats such as monounsaturated fats
found in avocados and olive oil, as well as omega-3 fatty acids found in
fatty fish, are beneficial for endurance training.
 Protein: Protein is essential for muscle
maintenance and repair. Although not
primarily considered a fuel source during
endurance training, a slightly higher
protein intake is recommended. Good
sources of protein include cottage cheese,
eggs, Greek yoghurt, lean meats, nuts, and
seeds.

Nutrition Regimen
Pre-Training: Consume complex
carbohydrates three to four hours before
training, including foods like whole wheat
bread, sweet potatoes, or quinoa.
During Training: Consume easily digestible
carbohydrates like chocolate milk, fruit, or
sports drinks to replenish glycogen stores
and prevent fatigue.
Post-Training: Refuel with carbohydrates
and include protein for muscle recovery.

Hydration
Drink 7-12 ounces of fluid before exercise and
4-8 ounces every 15-20 minutes during
exercise. After exercise, drink about 24 ounces
of water for every kilogram (2.2 pounds) lost
during the workout.

Electrolytes
Endurance athletes may need to increase their intake of electrolytes
(sodium, potassium, magnesium) during prolonged training or events.
Consuming electrolyte-containing sports drinks can help support
performance and prevent hyponatremia (low sodium levels).
Nutrition for
Endurance Training
Bodybuilders, trainers, and experts agree that
nutrition plays a crucial role in muscle building,
accounting for more than 50% of the results. Here
are our nutrition tips for strength and muscle
building:

Proteins: For beginners, 1.5 grams of protein

per pound of body weight per day for the first
six months of working out by incorporating lean
animal proteins like chicken, turkey, beef, fish,
eggs, and dairy into your diet.

Carbohydrates: 2-3 grams per pound of body

weight. Slow-digesting carb sources such as
whole grains, oatmeal, sweet potatoes, beans,
fruits, and vegetables are recommended for
most meals. Fast-digesting carbs, such as
white bread, plain bagels, baked potatoes, or
post-workout sports drinks replenish glycogen
stores and promote muscle recovery.

Fats: 20%-30% of total daily calories, including

saturated fats (5%-10% of fat calories) from
sources like red meats, avocados, mixed nuts,
olive oil, olives, peanut butter, fatty fish,
flaxseed oil, and walnuts. Optimal testosterone
levels are essential for muscle building, and
higher-fat diets help maintain testosterone
levels better.
Calorie Intake
20 calories per pound of body weight per day, with a positive calorie
balance necessary to support muscle growth. Consuming frequent meals,
approximately every 2-3 hours, that contain quality protein and carbs
helps provide a steady supply of energy and amino acids for muscle
growth.
Consume a protein-rich meal before bedtime to prevent muscle
breakdown during the overnight fasting period. Slow-digesting proteins
like micellar casein from a protein shake or low-fat cottage cheese, along
with healthy fats.

Supplement Intake
Creatine, taken pre- and post-workout, has been shown to enhance
muscle strength and size. Beta-hydroxy-beta-methylbutyrate (HMB) is
another recommended supplement, especially for beginners, as it helps
prevent muscle breakdown and stimulates muscle growth.

Nutrition for Flexibility and Yoga

Nutrition is vital for supporting flexibility and
enhancing yoga practice. By consuming the
right nutrients, you can promote collagen
synthesis, reduce recovery time, and
naturally combat inflammation, leading to an
improved range of motion and progress in
stretching exercises.

Collagen, a crucial protein for maintaining

healthy connective tissues and supporting
flexibility, can be promoted through a diet
rich in protein. Aim to consume 0.8 to 1 gram
of protein per pound of body weight per day
from both plant-based and animal sources.
Include foods high in zinc (red meat, seafood, cheese, eggs, almonds, and
pumpkin seeds), copper (nuts, seeds, dark chocolate, shellfish, and organ
meats), sulfur (cruciferous vegetables, allium vegetables, meat, poultry,
and seafood), and vitamin C (citrus fruits, bell peppers, tomatoes,
blackcurrants, broccoli, and Brussels sprouts) for collagen production.

To address muscle soreness, focus on magnesium-rich foods such as

green plant foods, dark chocolate, nuts, seeds, and legumes.
Incorporating anti-inflammatory foods into your diet can support your
body's ability to cool inflammation. Include omega-3 fatty acids from
fatty fish, nuts, seeds, and plant-based oils.
The Psychology of Eating
and Fitness

Understanding Hunger: Physical

vs. Emotional
Emotional hunger stems from feelings, not bodily
needs. It prompts us to eat for comfort,
distraction, or emotional relief. Physical hunger, in
contrast, is the body's way of signalling a genuine
need for fuel. Symptoms include stomach
rumblings, fatigue, mood swings, and a sense of
emptiness that fades once we're adequately
nourished.

To distinguish between these types of hunger,

question your motives before eating. Do you crave
certain foods, or do you seek comfort or
distraction rather than nourishment? Such
questions can help differentiate between
emotional and physical hunger.

Eliminating distractions during meals can further

help you focus on your body's actual hunger
signals. So, switch off the TV and put down your
phone for a more mindful eating experience.
Mindful Eating
Techniques for
Fitness Enthusiasts
Fitness enthusiasts can optimise their
nutrition and manage weight with
mindful eating. Here are three
techniques:

Try Low-Fat Swaps: Substitute

high-calorie items with low-fat
alternatives to maintain volume
while reducing calorie intake.
Choose lean meats over fatty ones
and low-fat dairy products for
higher protein and fewer calories.
This strategy helps to promote
satiety and protects muscle mass
during weight loss.

Boost Fiber and Water-Rich Foods:

Reduce Sugar: Cut down on
Include non-starchy veggies, salads,
added sugars to save
and fruits high in water content in
unnecessary calories. Choose
your diet to increase meal size
artificial sweeteners or sugar-
without adding calories. These
free options, which are proven
foods not only signal fullness but
safe in moderate amounts.
also limit overeating. Swap starchy
Less added sugar means more
veggies like potatoes with low-
food with fewer calories,
calorie alternatives like squash,
aiding weight loss and
carrots, or parsnips, and enjoy
preventing overeating.
water-dense fruits for a filling, low-
calorie snack.
Mindful Eating Techniques for
Fitness Enthusiasts
Changing dietary habits can be a difficult task, but with the right strategies,
it is possible to overcome common barriers and achieve your nutrition goals.
Here are five common challenges people face when trying to change their
diet and practical tips to overcome them.

1.
Lack of Time
Allocate time for meal planning, grocery shopping, and cooking. Use
time-savers like pre-cut vegetables, slow-cookers, or bulk-cooking.
Keep a list of easy, healthy recipes to streamline shopping and
cooking. Consider online grocery shopping for added convenience.

2.
Feeling Overwhelmed
Changing everything at once can feel overwhelming. Instead, adopt
small, sustainable changes gradually. Divide your goals into
achievable steps and celebrate your victories. This step-by-step
approach builds confidence and leads to lasting success.

3.
"All or Nothing" Attitude
Rather than viewing occasional slip ups as
failures, see them as opportunities to learn
and grow. Embrace the concept of progress,
not perfection. Focus on consistently making
healthier choices and moving forward, rather
than fixating on occasional setbacks.

4.
Diet Confusion
The abundance of fad diets and conflicting
nutrition information can make healthy
eating decisions challenging and confusing.
 To navigate this, consult a registered dietitian who can provide
evidence-based nutrition guidance tailored to your needs and
lifestyle. A dietitian can help you cut through misinformation, develop
a personalised plan, and offer ongoing support, accountability, and
encouragement.

5.
Feeling Deprived
Understand that a healthy eating plan can still incorporate foods you
enjoy. Focus on moderation and balance. Learn to eat a variety of
foods while practising portion control. A registered dietitian can guide
you in finding ways to incorporate your favourite foods into a healthy
diet while maintaining a healthy weight and reducing the risk of
chronic diseases.
 Exploring Popular Diets in the
Fitness World

1. Keto
The ketogenic diet, also known as the keto diet, is a high-fat, very-low-
carbohydrate diet that focuses on consuming foods that are rich in fats
and limiting carbohydrate intake. The main objective of the keto diet is to
induce a state of ketosis in the body, where it primarily relies on ketones
derived from fat as its main source of energy instead of glucose from
carbohydrates.

Pros of a Keto Diet

Fat loss: By significantly reducing carbohydrate intake, the body

enters a metabolic state called ketosis, where it burns stored fat for
fuel, leading to effective weight loss.
Reduced appetite: High-fat and protein-rich foods can help increase
satiety, making it easier to consume fewer calories.
 Stable blood sugar levels: This can be
beneficial for individuals with diabetes
or insulin resistance.
Improved mental focus: Some people
report increased mental clarity and
focus while following the keto diet.

Cons of a Keto Diet

Nutrient deficiencies: Severely

restricting carbohydrate-rich foods
like fruits, vegetables, and whole
grains can lead to deficiencies in
essential nutrients, vitamins, and
minerals.
Keto flu: When transitioning into
ketosis, some people can experience
flu-like symptoms such as fatigue,
headaches, and irritability.
Difficulty in adherence: The strict
limitations can be unsustainable in the
long term.
Potential health risks: Long-term
effects of the keto diet are still not
fully understood, and could cause an
increased risk of heart disease due to
high saturated fat intake.

2. Paleo or 80/20 diet

The paleo diet, also known as the caveman diet or Stone Age diet due to
its minimalist approach, is based on the idea of eating foods that our
ancestors consumed during the Palaeolithic era. The 80/20 diet is a
variation of the paleo diet, where approximately 80% of the food
consumed comes from whole, unprocessed sources, while the remaining
20% allows for flexibility and indulgence in less healthy options.
Pros of a Paleo Diet

Emphasises whole foods:

These provide essential
nutrients, vitamins, and
minerals.
Reduced intake of processed
foods: This eliminates added
sugars, unhealthy fats, and
artificial ingredients.
Increased fibre intake: This can
aid digestion and promote
satiety.
Personalisation and flexibility:
Allows for flexibility and
indulgence in moderation,
making it easier to adhere to
the diet in the long term.

Cons of a Paleo Diet

Restrictive: Elimination of several food groups such as grains,

legumes, and dairy, which can make it challenging to meet certain
nutrient requirements.
Potential nutrient deficiencies: Excluding food groups may lead to
deficiencies in nutrients like calcium, vitamin D, and B vitamins, which
are commonly found in dairy and whole grains.
Cost and availability: Following a paleo or 80/20 diet may be more
expensive due to the emphasis on organic and grass-fed sources of
meat and the exclusion of cheaper processed foods. .
Lack of scientific evidence: While the paleo diet has gained popularity,
there is limited scientific evidence supporting its long-term health
benefits or sustainability.
3. Intermittent fasting
Intermittent fasting is a dietary approach that involves going through
periods of fasting or restriction followed by periods of unrestricted eating
within a shorter time frame. There are several methods of intermittent
fasting, including the 16/8 method and the 5/2 method.

Pros of Intermittent Fasting

Easy to follow: can be simpler to implement than other dietary

approaches that require specific food restrictions or calorie counting.
No calorie counting: This does not require constant calorie counting,
making it more convenient for some individuals.
Flexibility in food choices: no macronutrient limitations allow
individuals to have more freedom in their food choices.
Potential for weight loss: proven to be successful in reducing weight
and fat in participants, primarily due to the reduced overall calorie
intake during the fasting periods.
Possible health benefits: Studies suggest it may benefit glucose
control, inflammation reduction, and certain health conditions such as
Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.
Cons of Intermittent Fasting

Side effects on fasting days: such as hunger, fatigue, insomnia,

nausea, and headaches. However, they are usually temporary and tend
to diminish over time.
Potential reduction in physical activity: can affect overall energy
expenditure.
Severe hunger: which can be challenging to manage for some
individuals.
Considerations for certain individuals: may not be suitable for
everyone, including pregnant or breastfeeding women, individuals with
certain medical conditions (such as kidney stones, gastroesophageal
reflux, or diabetes), or those taking specific medications. It's important
to consult with a healthcare provider before starting intermittent
fasting.
Lack of long-term studies: While intermittent fasting has gained
popularity, long-term studies are still lacking to determine its lasting
benefits and potential risks.
 How Aura Leisure Supports
Your Nutrition Goals

At Aura Leisure, we're not just about workouts. We believe good nutrition
is key to health and fitness, and provide resources and guidance to help
you make wise food choices.

Get More from Your Membership

An Aura Leisure membership offers more than top-notch gym and pool
facilities. It's a gateway to a fitness lifestyle, combining exercise with
healthy eating habits to maximise your workout results.

Fitness Instructors Offer Nutritional Advice

Our instructors do more than design fitness programs—they offer advice
on diet optimisation. Understanding food as fuel, they'll guide you towards
nutritional choices that complement your fitness goals.
ARE YOU READY?
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healthier and happier is evident in
your determination to reach your
fitness goals.

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Being a part of Aura means joining a
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health. Through our events, classes,
and workshops, learn more about
nutrition, share your journey, and
draw motivation from other members.

Remember, your fitness journey is a

lifelong commitment, and Aura
Leisure is here to provide you with the
resources and guidance needed to
achieve remarkable outcomes.

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