Before his 10-week six-pack transformation, like many of us, Matthews was aware of what healthy eating looks like. But simply avoiding junk food and maintaining the requisite calorie deficit to hit 5% body fat are very different beasts.

The simplest way to do this is to hand over to the professionals. In this case, they were the nutritionists and chefs at Mens Health Fuel. Throughout the transformation, Matthews took delivery of four meals from the Lean plan, three days a week.

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But then, to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the week relying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways.

To reign in his portion control, Stafford cut him a deal he could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. In the run-up to the photoshoot Id finished three of my four Fuel boxes by 11am, recounts Matthews with a grimace. I messaged my trainer Shaun Stafford to plead for an extra meal. His response was tough luck!, making room only for extra celery sticks, watermelon fingers or Diet Coke. It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying.

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The new meal delivery service from the experts at Mens Health and Munchfit is ready for your order. Its fit food for a king.

To fuel your weight loss goals and make cutting calories easier weve cooked up a plan youll actually stick to. Our Lean meals are made to cut out calories without losing flavour. They keep the protein high to boost metabolism while adding extra fibre so you dont go hungry. At 35g of protein and just 450kcals these meals are the most convenient way to get all your nutrients.

It couldnt be simpler, really. Head to menshealthfuel.com and let us do the leg work. Youve got enough on your plate.

To chew towards any goal, you need to pick one of our four meal plans. For healthy fat loss, go Lean.

Our expert chefs will then create restaurant-quality meals from the most nutritious ingredients.

We can then Fuel your training with up to 5 meals from Sunday to Friday, across two deliveries per week.

Our restaurant-quality meals are delivered nationwide, directly to your doorstep. We hope youre hungry.

Oats, 50gOat milk, 100mlRaspberries, handfulBanana, 1/2Agave syrup, drizzlePlus1 medium egg, friedLightly-buttered seeded toast

MethodSoak the oats in the milk overnight then top with fresh fruit and syrup before eating. Fry the egg in butter on a medium heat and serve sunny-side up on toast. The eggs protein and oats fibre combine to stop you feeling hungry even on a calorie deficit.

Lamb loin, 1Cauliflower, headChicken stock, cupButter, knobTenderstem broccoli, 100gLemon,

MethodSeason then seared the lamb loin in a pan before roasting at 180C for 8 mins until medium rare. Cut and cook the cauliflower in a pan with the chicken stock for 10 mins then puree in a blender with a knob of butter. Sautee the broccoli in a frying pan for 5 mins then finish with a drizzle of lemon.

MethodOrder, open the door to the delivery man and then get stuck in. By cutting out his usual hummus and halloumi sides, Matthews saved calories without having to give-up takeaways for 10 weeks.

Clean Co. Gin, 50mlTonic water, 100mlIce, lotsLemon, wedgeMint, sprig

MethodPour the gin and tonic over ice, garnish and relaaaaaax.

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Spencer Matthews' Fat Loss and Six-Pack Diet - Men's health UK

Its that time of year again although for most of us, New Years resolutions are probably the furthest things from our minds.

If youve managed to get past checking the daily coronavirus updates and constantly changing travel and holiday plans to think about your goals for 2021, weight loss, healthy eating and fitness are usually on the list.

While lockdown saw some people embrace home exercise and ramp up their fitness regimen, others packed on the pounds in isolation.

Weve been bombarded with celebrity weight loss stories and the diets they underwent to shed the kilos this year.

But one expert is warning its time for no more diet w*nkery.

Canberra-based nutritionist Kate Freeman believes diets are dead and is on a mission to get people to replace food stress with the confidence of healthy eating habits.

How often have you had success with a diet, only to then crash and burn and end up in the same place, or even worse? she said.

You can lose weight, have more energy and feel fitter and stronger without needing to follow an unhealthy and unrealistic diet.

While diets are focused on rules and limiting choice, healthy eating is all about developing a deeper understanding of food to give you options and flexibility.

RELATED: Hacking your way to a healthier holiday season

Ms Freeman said she had heard too many horror stories about restrictive diets that delivered short-term results but quickly led to food guilt, confusion, binge eating and body dissatisfaction.

She said even motivated dieters hit the wall eventually and found it hard to get back up.

Diets can deliver quick results, but they also come with stress and anxiety, Ms Freeman said.

They cant deliver long-term healthy living. There is so much diet w*nkery out there hurting people who are trying to do the right thing for their bodies and their lives.

No more diet w*nkery building healthy eating habits delivers long-term results.

RELATED: Three steps behind womans 32kg weight loss

Ms Freeman hosts a daily nutrition podcast and YouTube series called the The Daily Dollop which covers sustainable approaches to all the diet hot topics including sugar and carbs, snacking, cravings, weight loss and meal planning.

She also runs Australias only online healthy food habit-building program, The Healthy Eating Hub.

Healthy eating is a skill that can be mastered without the emotional manipulation from the diet industry, she said.

The program breaks healthy eating down into small, achievable chunks such as choosing wholefoods, having a balanced plate or first focusing on making changes to breakfast.

Ms Freeman said other programs were fixated on calories which often didnt achieve results.

Heres her tips for what not to do:

Dont set unrealistic expectations of weight loss True fat loss takes time. It is slow. If your expectations are too high, than theyre likely not going to be met. However, its highly likely what youre doing is working, you just cant see it yet. But because our expectations arent met youll give up, which is definitely not getting you to your goal. Shows like The Biggest Loser and Instagram testimonials warp our expectations of what is real. About half a kilo a week is good to aim for on average. Also remember that weight loss is NOT linear and peaks and troughs over the weeks and months. Be patient and use other markers of success such as how youre feeling or tracking your consistency with healthy habits.

Dont create yourself a set of food rules to follow No chocolate. No sugar. No gluten. No meat. No junk food. Unless you have a medical or ethical reason for avoiding these, you dont need to cut them out. Dont set yourself a rule that youre only going to rebel against later. Psychology tells us that rules are an inferior way to produce long-term change.

Dont cut out whole food groups There is no need to cut out foods to lose weight. Weight loss requires the creation of an energy deficit and health requires consistent diet quality. This means that you need to know how much energy your body needs and eat accordingly AND that what youre eating offers your body plenty of vitamins, minerals and other health promoting components.

Dont do a detox or cleanse There is no scientific evidence this works. It will not result in long-term weight loss. Short-term fluid loss, yes. Long-term fat loss, no.

Dont buy expensive supplements These are often costly with no scientific backing and in the context of a consistently poor diet will not result in weight loss.

Dont get too strict on your food Yes, weight loss requires an energy deficit. However, if you cut back too drastically on your energy intake youll end up hungry, tired and prone to overeating at your next meal. Create a modest energy deficit that you can stick too, so your body has enough energy to function but is also sufficient to get slow, steady weight loss that lasts.

Dont try to change everything all at once Psychology tells us that self-initiated change is challenging and requires critical thinking, trial and error and a maintenance phase before it becomes part of your life. Its simply impossible to do this long-term. You may be able to do it short-term, but once you cant do it any longer, the weight comes back on.

Dont fantasise Fantasising is actually counter-productive to long-term behaviour change. So ditch the #fitspo that makes you feel #crapso and set yourself realistic and sustainable changes that you can actually stick to. That way you not only lose weight in the short-term, but you do it for life.

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Diets are dead: The best way to tackle weight loss in 2021 - NEWS.com.au

Looking to get healthy in the new year? Before you decide to follow some kind of crazy workout regiment or fall victim to a terrible diet trend, it's important to note what really works in terms of getting healthy and losing weight: nutrition. The pandemic caused quite the curveball for many people in 2020, which means treating our bodies with care through good nutrition practices is vital. This is why we decided to list out some of the top superfoods to add to your diet in 2021 so you can feel ready to tackle the new year with confidence.

In order to determine the top superfoods to add to your diet in 2021, we consulted Dr. Penny Kris-Etherton, PhD, RD, and Science Advisor at HumanN. Here are the different superfoods Dr. Kris-Etherton recommends, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Dr. Kris-Etherton points out how leafy greens are low in calories but packed with many nutrients including fiber, vitamins (A, B, C, E, and K), and minerals (calcium, magnesium, potassium, selenium, zinc, and iron). They are also a great source of flavonoids and carotenoids, which can help ward off inflammatory and chronic diseases.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

"Nuts and seeds are a source of plant protein, healthy fats (unsaturated fatty acids), fiber, minerals (magnesium, potassium, calcium, plant iron, and zinc), and contain vitamins B1, B2, B3, and vitamin E," says Dr. Kris-Etherton. "They are a source of antioxidants and polyphenols that have anti-inflammatory properties. They can help control body weight, manage blood cholesterol, triglycerides, and glucose levels. Research also has shown that nuts decrease the risk of cardiovascular disease and stroke, type 2 diabetes, metabolic syndrome. And may benefit overall mortality, risk of cancer, and age-related cognitive function."

Dr. Kris-Etherton points out that omega-3 fatty acids can do wonders for your body. They help to reduce the risk of cardiovascular disease, sudden cardiac death, and blood clots. It keeps the lining of your arteries smooth and free of damage and can raise levels of HDL "good" cholesterol. And, it can help lower blood pressure. Needless to say, including omega-3 fatty acids into your dietespecially the kind you can find in fish and seafood like salmonis a great superfood to include in your 2021 eating plan. Start incorporating seafood into your diet today with these 43 Healthy Seafood Recipes That Are Surprisingly Easy to Make.

According to Healthline, berries are full of vitamins, fiber, and antioxidants that work wonders for your body. Fiber is good for your digestive system, gut, and even can help you lose weight. Antioxidants help with reducing the risk of cancer and other inflammatory diseases. Here's Why You Need Antioxidants In Your DietAnd How To Eat More Of Them.

Citrus fruits are full of all kinds of nutrients including vitamins A, C, B6, calcium, potassium, folate, magnesium, phosphorus, and copper. Dr. Kris-Etherton also points out that citrus fruits contain a good amount of antioxidant properties (similar to berries), and can help protect you against cancer, keep your brain sharp, and boost skin health.

Foods that have high nitrate levels have been proven to help with exercise performance, lower blood pressure, and help brain function, according to Healthline. Dr. Kris-Etherton recommends incorporating foods such as beets, green leafy vegetables (like spinach), celery, carrots, citrus fruits, pomegranates, and watermelon into your diet.

Speaking of, Here's Why You Should Add Beets to Your Diet.

Whole grains are a great source of dietary fiber, which is a key nutrient you need in your diet for a healthy digestive tractand for losing weight. Whole grains still include that essential fiber in their product, while most white breads and processed carbohydrates are stripped of those natural qualities. Plus, Dr. Kris-Etherton points out that fiber can help lower LDL "bad" cholesterol, prevent small blood clots, and help to maintain steady blood sugar levels.

Some of the best whole grains to include in your diet include amaranth, barley, buckwheat, corn (including whole cornmeal and popcorn), millet, oats, quiona, brown or wild rice, rye, sorghum, teff, certain types of wheat.

So next time you're at the store, skip that white bread and grab a whole grain bread or a pack of whole grain, seeded rolls for your sandwiches. It will make the world of a difference for your health in 2021.

Stock up today on one of these 8 Healthiest Breads to Eat for Weight Loss.

Along with whole grains, legumes are a great source of fiber and are incredibly low in calories. Plus, legumes have a high level of protein, which is great if you're looking to eat more plant-based meals in 2021. Dr. Kris-Etherton points out some of the best legumes you can buy such as chickpeas, peanuts, black beans, green peas, lima beans, kidney beans, black-eyed peas, Navy beans, great-norther beans, pinto beans, soybeans, and lentils.

Legumes have been proven to help improve glycemic and lipid control for those who are diabetic, helps to lower blood pressure and cholesterol, assists in controlling your weight, and lowers your risk of heart disease, according to Medical News Today.

Looking for good superfoods to add to your smoothies? Here are the 11 Best Superfood Powders, Recommended by a Nutritionist.

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Top Superfoods to Add to Your Diet in 2021, According to an MD - Eat This, Not That

Unless you're one of the lucky ones who have been blessed with a photographic memory, most people could admit that they desire to improve their memory in some way or anotherwhether to clear up some fogginess after a brain injury, reverse mental decline or they're just forgetful.

Activities like meditation, studying, and even doing crossword puzzles have been said to give memories a helping hand in working to their fullest potential. But there's also something that's fairly simple to do to help boost memory: make small changes in your diet.

Here are some healthy diet changes that can make a lasting impact on your memory, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Remember as a kid when you couldn't leave the table until all of the greens on your plate were gone? Although we might not have appreciated it, even from an early age there's an understanding that leafy greens are a healthy source of vitamins. According to health coach Cecilia M. Serban, leafy greens like kale, microgreens, and spinach are packed with vitamins that are beneficial to brain function and memory.

"Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene," Serban says.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

Blueberries go great with nearly everythingin a smoothie, on top of pancakes, in a fruit salad. The same can be said for several other berries as well. They're healthy and delicious treats, and on top of that, they can even help boost your memory.

"Berries, especially dark ones like blackberries, blueberries, and even cherries, can greatly benefit your memory function as well," says Ashlee Van Buskirk, the owner of the fitness and nutrition coaching business WholeIntent. "This is because they are packed with anthocyanins and other flavonoids that have been thoroughly studied and linked to memory function."

No wonder blueberries are considered The One Snack Food To Eat for a Longer Life!

Rather than pouring another bowl of sugary cereal, or an instant breakfast that can be made in the microwave or toaster, consider switching to a regular consumption of eggs in the morning to make an impact on your memory.

"Growing research indicates that choline, a nutrient found in eggs, may have important benefits for cognition in older adults," Registered Dietitian Katherine Brooking says. "New studies are exploring how choline throughout life may have lasting effects on cognition and one study found moderate egg consumption may have a beneficial association with certain areas of cognitive performance in middle-aged to older adults."

Need some ideas? Check out our list of71+ Best Healthy Egg Recipes.

A good way to start building the brainpower that will lead to a more lasting memory is by consuming foods that contain omega-3 fatty acids, like nuts, seeds and cold-water fish like salmon. A study by Harvard Health found that there is an encouraging link between consuming the polyunsaturated fats and building a stronger memory.

"A study showed that after 6 months of omega-3 supplementation, the cognition level and memory of the young adult test subjects had increased," says Kerri Axelrod, a holistic health coach and nutrition consultant.

Plant oils and certain fortified foods are also high in omega-3 fatty acids. Stock up on some of these foods with this list of26 Best Omega-3 Foods.

Think about your last wild night outit might be hard to remember and not just because the pandemic has kept us all inside for so long. It's not much of a surprise to learn that alcohol has a negative impact on memory, and while it's common knowledge that drinking can lead to hazy memories, it's less commonly known that binge drinking directly impacts your brain's capability to store memories.

"Repeated episodes of binge drinking can damage the hippocampus, a part of your brain that is essential for your memory," says Van Buskirk. "You can have a drink or two now and again, but try to avoid excessive alcohol intake, especially on a regular basis."

With a bitter, musky taste, turmeric is a valuable spice addition to foods like curries, rice pilaf, or soupadding a kick of colour with its orange hue as well. It also makes a tasty addition to eggs, salad dressing, and smoothies. Turmeric is not just beneficial for the taste buds, it can also be helpful for strengthening memory skills.

"In a study done on curcumin, the main component of turmeric, it was shown that the memory of many Alzheimer's patients increased significantly after the introduction of turmeric in supplement form," Axelrod says.

Axelrod recommends using black pepper alongside turmeric, as it increases curcumin absorption.

Here are5 Foods To Help Prevent Alzheimer's, According to Doctors

Read any interview with a celebrity on their glowing skin and "skincare routine" and the answer is almost always the samethey just drink a ton of water. Whether they're being fully truthful or not, the benefits of staying well-hydrated have not gone unnoticed. The Mayo Clinic recommends drinking 15.5 cups of water per day for men and 11.5 cups of water per day for women. as water promotes cardiovascular health, cleanses your body, and keeps skin looking great. According to Megan Byrd, RD and food blogger at The Oregon Dietitian, it's also great for keeping your memory sharp.

"Many studies have shown that even being slightly dehydrated can decrease your attention and short-term memory," says Byrd. "Just by drinking more water, you can improve your cognitive function and memory."

Get started on your water intake today! Here's How Much Water You Need to Drink.

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7 Healthy Diet Changes That Improve Your Memory | Eat This Not That - Eat This, Not That

Everyone asks me "Why did you go plant-based?" And the answer is simple: Health. I want to live my healthiest right now. Everyone thinks it's some big sacrifice, and at first, I thought that too. But when you start to eat more plant-based foods you realize it's easy to do. There are so many versions of nut-based cheese, almond or oat milk and non-dairy creamers, ice creams, meatless burgers and bean and vegetable alternatives that are delicious and healthier for you, the truth is once you start to explore this world the possibilities are endless.

The reasons to go plant-based (or eat more plant-based foods): Health, the planet, and yes animals, for those who think that's obvious and those who prefer not to think about it. Here are the top 3 reasons for going plant-based in 2021. If you want to try it, we've created a 28-day plant that makes it easy, fun, and delicious. It's all laid out here.

First, health. In a year that has seen healthy people felled by an unpredictable virus, our first job is to be healthy. How we do that includes several strategies that allow us to: Stress less, sleep more, exercise daily, and eat the healthiest foods we can find. That last part "healthiest foods we can find" has been up for debate, since the meat lovers will tell you they need animal products for protein, but the truth is when you eat plant-based you get your protein from the same place the animals do: Plants.

The Mediterranean diet is known to be heart healthy so most people get to that level and think "I'm doing just fine." But doctors including respected cardiologists, will tell you that studies have found the healthiestway to eat is not that (which includes oils and fish and some animal protein) but what they are now calling the Green Mediterranean Diet, which is essentially a diet of whole plant-based foods that is high in antioxidants, rich in fiber, and gets its protein from vegetables and legumes, whole grains like quinoa, fruits, nuts, and seeds.

Why does theAmerican College of Cardiologists(ACC) and The American Heart Association (AHA) continue to recommend both?Its because America typically eats crap, says holistic cardiologist Joel Kahn, MD. Mediterranean is healthier than a meat-based diet. In other words, theyre being practicalbad habits, especially bad eating habits, die-hard for many people. Healthcare professionals want to see some improvement. But ultimately, how you choose to care for your heart isnt up to your cardiologist. Its up to you, and you can do better by choosing low-fat, plant-based eating.

There are studies upon studies, that show eating a diet high in plant-based foods benefits your health and reduces your risk of disease by delivering more fiber,which keeps blood sugar steady, and your fuel system a healthy blend of carbs and fat. There are even more studies that show to lower your lifetime risk of heart disease, type 2 diabetes, some cancers (including breast, prostate, and ovarian cancers and those linked to hormone-sensitive tumor growth), a diet lower in animal products and higher in plant-based whole food is best. Inflammation has been linked to meat, dairy, and especially processed meats. So ditch the meat and dairy.

Lower inflammation is key if the goal is to avoid chronic diseases, hypertension, and ill-health. To keep inflammation in check eat a whole food plant-based diet full of vegetables, fruit, legumes (think: protein-packed beans), heart-healthy nuts, and seeds. You get plenty of protein in these foods. When you combine these foods with lower oil intake (especially coconut oil which has saturated fat) you can keep your markers for heart disease in check.

In a sweepingresearch study published in theJournal of the American Heart Association, the data found that plant-based diets are associated with a lower risk of not just heart disease but of"all causes of mortality"in a general population of middle-aged adults. In other words,everyonecan benefit from this way of eating, not just those who have heart disease. When you think youre eating healthy, you have to ask yourself, Is my diet the healthiestit could be? If you arent eating mostly plant-based whole foods, new science tells us: You could be doing better, to be yourhealthiest.

It only takes one month to change your body's heart-healthy markers! One month is enough to see significant drops in measurable health indicators like cholesterol, blood pressure and lipids in your blood.Ina study of 31 participantsfollowing a low-fat whole-food plant-based diet, in justfour weeks:

Other cardiovascular risk factors improved:Weight loss, smaller waist circumference, lower resting heart rate, and all blood markers for heart disease.

Theclimate-changedeniers can all go live on Mars. For the rest of us, watching the Amazon burn last year, and rain forests routinely get cleared for farmingat a rate of 3.5 billion to 7 billion trees per year makes us wonder, What can I do?

Viewing SirDavid Attenborough's A Life onOur Planet,makes us believe that anything we can do to reduce our carbon footprint is a good thing. That starts with what we eat. The now 94-year-old plant-based BBC producerand documentary narratorbelieves that he has stoodwitness over thedecades-longravaging of our natural wildlife, spaces and, manyspecies, includingour own.

How did thisbroadcaster become a planet hero? Back when he was 28, Attenborough was workingfor BBC when he convinced his bosses that he should be traveling the world, reporting on animals. Now, Attenborough is looking back at all the exotic trips he has taken onlyto realize thatthose lands are no longer the same.Wherever I went there was wilderness you could fly for hours over the untouched wilderness." Now,areasthat once were vibrant and colorful like the Great Barrier Reef in Australia, "look like a cemetery."

He recently implored his fansto change their diet for the sake of the planet: "We must change our diet. The Planet can't support billions of meat-eaters. If we had a mostly plant-based diet we could increase the yield of the land."

We can choose plant-based proteins over animal ones to minimize the effect of animal agriculture on climate change, since reports have confirmed that raising livestock requires exponential amounts of energy, land, and water (and produces more man-made carbon emissions than any other industry) compared with growing and raising plants. Every time you skip the chicken on your salad and opt for the chickpeas instead, you help the planet.

I am not one to get all preachy, and I won't here. Everyone gets to live their life by their own mores and values.The only thingI have to say about the ethics of eating plant-based food (or as much of it as you can) is that when I skip meat and dairy and opt for plant-based meals I feel better about my personal choice. The truth is we all love animals, respect the planet and want to live a long life, as healthily as we can. Once I saw videos of how dairy cows are treated and their young tossed into pens shortly after birth I couldn't unwatch it. So I came to the cheese-free, oat-milk lifestyle for health, and stayed for the fact that I want to eat this way.

We all care aboutthe causewe know as Planet Earth, andwhen you eat plant-based or as much as you possibly can, you align your consumer decisions with yourvalue system. I won't delve into the unsavory topic of "meat processing plants" formerly known as slaughterhouses, though I respect Sir Paul McCartney and Joaquin Phoenix,Edie Falco, and others in the public eye for raising awarenessfor the cause of animal welfare and against factory farming. (Farms are not what they used to be; my mother'ssister once had a farm down south, that I would visit in my childhood, and the animals there were lovingly fed and cared for. The place most of our meat comes from today does not look anything like that.) On a personal note, I want to think I have tried my best daily to make decisions that I can live with. Eating plant-based, for me, is part of that. If you are tempted to try it out but don't know where to start, this 28-day plan has everything you need to succeed.

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Why Go Plant-Based? If You Want to Live Healthier, Here's Why - The Beet