Nutrition Guide

Nutrition plays an important role in helping you to transform your body - 80% to be exact.

Our 8 fit Nutrition Guide will teach you everything you need to know to create healthy, balanced, and health-friendly meals at home. Each meal is designed to help you show off and feel your best.

You will learn ...

What and how to eat to reach your goal

How to Make a Healthy Dish

What to choose when eating out

You will not go…

Spending money on mysterious "nutritional" products

Limit to a restrictive and repetitive meal plan

Eat boring food

Feeling hungry and weak

We are not proposing a new, temporary diet. It is a lifestyle change to help you feel comfortable and confident with your body.

With the 8 fit application, you will receive a personalized meal plan created by our in-house fitness and nutrition professionals. Whether you want to lose weight, gain muscle or improve your fitness level, every recipe in your meal plan is customized to help you achieve your unique goal of wellness. We are convinced that reaching your goal is not to follow a rigorous meal plan or to support an exhaustive fitness plan, but rather to build trust, learn to make the right food choices, and incorporate new healthy and sustainable habits into your daily life.


The simple act of recording what you eat helps you become more aware of what you are putting into your body. In fact, studies reveal that a food diary can double efforts at the time of losing weight.

The 8 fit application makes meal registration an easy task. If you cook an 8 fit recipe from your meal plan, meal registration is as simple as selecting "Done". You can also book a meal that was not included in your daily meal plan (for example, an unplanned snack, a meal at a restaurant, or a dinner your friend cooked). This regular act of booking a meal will make you much less likely to fall into temptation with cookies, candy or a bag of chips.

Your calorie needs
We do not love counting calories, but they play an important role in helping us achieve our goals. For example, if you consume an excess of calories (ie eat more calories than you burn), you are more likely to gain weight over time. To achieve our weight loss goals, we must create a calorie deficit by eating less calories than we burn.

However, it is not about calories consumed versus spent calories. If you eat irregularly, consume processed foods or go from one restrictive diet to another, your metabolism may slow down. But do not let this get you down, the right nutrition and exercise plan can propel you again.

Understanding Metabolism
Think of your metabolism as fire. When you feed the fire with firewood (ie complete foods like protein, healthy carbohydrates and fat), it burns hard for a long period of time. When you do not feed the fire enough, or you feed it with paper or twigs (refined carbohydrates and sugar), it goes off.


Basic Macro-nutrients
Let's go back to the calories. A calorie is not an entity in itself. Calories come from three food blocks: protein, fat, and carbohydrate. These three important nutrients are called macro nutrients, and your body needs each of them to function properly.
If you balance the macro nutrients the right way with the right combination of foods, your body will metabolize fat, be able to build muscles (with exercise), and feel energized for long periods of time.

Here's how we create the perfect 8 fit meal: 
we start with protein and make sure every meal has enough. This gives your muscles the nutrients they need to grow. So we add carbohydrates to help you feel satisfied and energized. The rest of your meal's calories comes from healthy fat. Remember, eating fat will not leave you fat. In fact, it can help you feel more satisfied and keep your blood sugar levels steady.
Limits for food
Limiting the foods below will help you achieve success and achieve, in the long run, a healthy life.

Refined Carbohydrates: Refined carbohydrates like white bread, pasta, rice, cereals and snacks, on their own will result in high blood sugar levels and insulin spike. This sugar spike will prevent your body from burning fat and make you crave more food.

Lots of fruit: Fruits are sweet in nature, and the fructose found in them can make you feel hungrier, so do not consume more than 2-3 per day. Limit dehydrated fruit, without water, and avoid fruit juices, which remove fiber.

Addition of sugar: pay attention to sugar and all its derivatives (eg table sugar, honey, agave nectar, molasses, maple syrup / Maple). Enjoy them in moderation and combine them with some protein.

Sugary Drinks: Seek to cut out soda and sugar-free beverages altogether, including fruit juice. Try water with a slice of lemon or lime to satisfy your need for bubbles and flavor.

Processed oils: Avoid processed and heat-treated oils such as refined oils from corn, canola, cottonseed, cardboard, and sunflower. Also, avoid anything that contains refined, hydrogenated and trans fats (eg, packaged and fried foods). Your body does not know how to digest these types of fats, in addition to increasing inflammation and the risk of heart disease.

Processed and Packaged Foods: Manufacturers often add salt, sugar and fat to processed and packaged foods to make us want to consume more.

As we mentioned earlier, your 8 fit custom meal plan focuses on macro nutrient (protein, fat, and carbohydrate) consumption. Do your best to buy organic ingredients from sustainable sources.

Great integral sources of protein include:

Fish (whitefish, salmon, tuna, mackerel, trout, sardines, anchovies, til arias, catfish, swordfish, halibut, herring)

Seafood (shrimp, small crustaceans, crab, lobster, oysters, mussels)

Birds (chicken, turkey)

Lean or organic meat (beef, pork, goat, lamb, veal, rabbit, deer)

Eggs (preferably organic)

Dairy (minimally processed cheeses, cottage cheese, non-hydrated yogurt and non-dairy alternatives)

Tofu and soy products (minimally processed)

Why are legumes not listed?
Legumes offer many proteins, but also high doses of carbohydrates. The good thing is that the hypoglycemic load of the legumes is quite low, which means that the blood sugar stays more constant.

Olives and avocado

Great sources of fat include:

Fatty fish (salmon, herring, trout, mackerel, anchovies)

Avocado

Coconut oil and extra virgin olive oil

Dairy and butter from organic animals fed on grass

Olives

Oil seeds (almonds, walnuts, macadamia nuts, peanuts *)

Seeds (pumpkin, sesame, chia, flaxseed)

If you do not like fish, consider eating more chia seeds, nuts, flaxseed or taking a fish oil supplement to ensure you get enough omega-3 fatty acids (what our bodies require).

Great sources of carbohydrates include:

Whole grains (amaranth, brown and wild rice, millet, quinoa **)

Semolina (sweet potatoes, potatoes, yams, corn)

Vegetables (lentils, beans, chickpeas)

Fruits (apples, pears, oranges and berries)

* peanuts are technically a legume

** quinoa is technically a seed

Jars spilling over with popcorn and lentils

Preparing for Success
Follow these tips every day to feel satisfied and energized as you work toward your goal of wellness. The starting point and philosophy of 8 fit believes that if you balance complex carbohydrates with protein and fat, you will feel satisfied for longer periods, your desires will decrease and you will avoid dangerous spikes of insulin and relapses. To make your meal plan fun, incorporate flavors that you enjoy (ie, herbs and spices, citrus, hot sauces, soy sauce, etc.).