As we enter the second week of the K-Fit Nutrition Kickstart, I wanted to share some simple yet effective nutrition tips. Eating healthy doesn’t have to be complicated, but the industry and society often overcomplicate it (because there’s profit in confusion). Don’t fall prey for “experts” pushing the latest “science-backed” weight loss programs or gurus promoting supplements before you’ve cleaned up your nutrition. If you’re ready to cut through the noise, consider learning the basics of biochemistry, joining a supportive community, and staying open to exploring new ways of eating.


1. Start Your Day with Protein (at least 20g)
Kickstart your day with a protein-packed, low-glycemic meal to keep blood sugar stable. Avoid spikes that lead to cravings and sugar crashes, setting yourself up for success all day long.  This is key to your success the rest of the day.


2. Brush Right After Meals
The minty flavor signals your brain that you're done eating, helping to curb post-meal snacking.  This is especially effective after dinner.


3. Fiber-Packed Snacks
Always include natural fiber in your snacks. Think veggies! Fiber keeps your digestion running smoothly and keeps you feeling full longer.


4. Watch Your Sugars
Stick to whole fruits and avoid a sugar overload. 4 grams of sugar = 1 teaspoon of sugar. Divide the ‘total sugars’ on food labels by 4 to see how many teaspoons you’re really eating!


5. The 80/20 Rule
Can be applied to so many aspects of life. For nutrition, focus on eating clean 80% of the time so you can enjoy treats guilt-free the other 20%. This works for sleep too—aim for at least 5 solid nights of rest each week.


6. Prime the Digestive System for a Lighter Dinner
Start dinner with a small salad (fiber rich preferably) and a glass of water. You’ll fill up on nutrients, hydrate and cut back on overeating—even if pizza’s on the menu.


7. Try a Fat Snack
Beat evening cravings with a healthy-fat snack mid-afternoon (like avocado, nuts, or peanut butter). It’ll keep you full and prevent overeating later.


8. Front-Load Calories
Eat more of your calories earlier in the day. A bigger breakfast and/or lunch helps regulate appetite and aligns with your natural rhythms.  Most common mistake we see is people not eating enough breakfast and lunch, only to scarf down everything in sight later in the afternoon/evening.

9. Sprinkle Cinnamon
Adding cinnamon to your meals helps stabilize blood sugar and keeps cravings in check.

10. Keep a Hunger Journal
Track your hunger before and after meals on a scale of 1–10. Spotting patterns can help you understand emotional vs. physical hunger and make better choices.

Have any extra good tips? Please share!