Hi Arsalan, thanks for filling out the form for us
Let's discuss your logged details:

Breakfast: eggs, sausage, avocado, blue cheese – perfect choice!
Absolutely great job. You've got protein and healthy fats together, the best combination for the breakfast. Having two lattes may add some extra carbs. Depending on your current body composition you may wish to switch to black coffee, but that's not a drama at all.
However, when it comes to 200 gr of rhubarb crumble, we need to discuss it. I mean, I feel you. But this alone may contain as much as 500 calories and 130 gr of carbs. Which is a lot.

If sugar cravings are strong, we recommend these techniques to cope with them:
- Try to choose berries
- If you need more, than go for some not-sweet fruit
- Cheese, full fat yogurt may also help
- Nuts will definitely help fill full
- Drink lots of water

Dinner: your dinner was perfect. No comments here. Just one minor, if possible, try to choose olive oil instead of salad dressings. Otherwise it was damn good.

One final comment: we noticed you have your last meal at 11.30 pm, which is quite late. It may interfere with your sleep. It's worth of considering reducing the feeding window to 8-10 hours and having your last meal at least 2 hours before going to bed.

Subscribe to our live coaching if you want a detailed meal plan breakdown
just $9.99 for your first month
Key principles
1. Don't eat sugar
Sugar is increasingly recognized as causing obesity. It spikes insulin leading to accumulation of fat, and enough of it can lead to diabetes, a fatty liver, and atherosclerosis.

2. Low carb regime
We advocate for a low-carb nutrition regime. Basically, it means that you intake up to 80% of your energy through proteins and healthy fats. The rest comes from carbs, and you still have to be thoughtful about what carbs to choose.

3. Whole foods
Focus on whole foods. Eliminate processed foods (again due to 2 main reasons: they all have sugar and seed oils)

4. Prioritize protein and fats
Simply speaking those are foods which will be the basis of your new lifestyle:
  • Meat, including beef, chicken
  • Fish
  • Eggs
  • Cheese
  • Yogurt (plain, full or non-fat, no sugar) - consider coconut or almond fermented products
  • Non-starchy vegetables
  • Low- sugar fruit

The Coach has 7 dieting regimes, each providing meal plans, recipes and products to eat and to avoid. Among them you can find:
  • Special healthy eating regime for Indian cuisine
  • Lacto-ovo-vegetarian
  • Lacto-vegetarian
  • Pescatarian and even vegan
Do check out the Nutrition section, choose the one that works for you and follow it.

5. Fasting
A really good strategy is to incorporate intermittent fasting into your lifestyle. Fasting is simply a period of time when you don't consume any calories. Use The Coach fasting tracker to track your fasting schedule, it's easy to use and you can find it in your Nutrition Section.

6. Seed oils
The term vegetable oils is misleading, conjuring images of colorful, healthy vegetables. In reality they are made from seeds. A better term for them is industrial oils, and they are anything but healthy.

7. What to drink
First of all let's focus on what to drink:
  • Water. The best source of hydration. Staying well-hydrated is very important, it also helps cope with hunger.
  • Tea, coffee, herbal teas: all those are 0 calories drinks, they don't raise your blood glucose, and also help you feel better when and if you feel hungry.
Alcohol. What is allowed in limited amounts:
  • Dry wine, in particular red wine. It's low in carbs, up to 4 gr per glass.
  • Regular intake of alcohol activates aromatase, a ferment, as you may remember which converts testosterone into estrogen in men

8. Food intolerances: gluten and dairy
A food intolerance is difficulty digesting certain foods and having an unpleasant physical reaction to them.
There are various symptoms (tummy pain, bloating, wind and / or diarrhea, skin rashes and itching).
There are different tests, which many companies provide to help you identify those intolerances. Generally speaking the best way is to cut out various foods from your diet for 2-6 weeks and see if symptoms improve.

9. Sleep and weight gain
Remember: to lose fat you need those 7.5-8 hours per night. And that's non-negotiable.