HARMONIA
NUTRITION GUIDE

Welcome to your introduction to Harmony Nutrition.

This nutrition guide is to help support your MHBA journey, and enhance your levels of weight loss success.

One of the benefits of MHBA, and the reason it’s labelled as “natures Ozempic” is due to the fact that it acts as a GLP-1 activator which reduces hunger, manages cravings and boosts your fat burning system.

But there are certain foods that do this too, and the Harmony nutrition guide features those foods to even further enhance your success, and turn your body into a FAT BURNING MACHINE.

Now before I explain the nutrition guide to you, I want to first and foremost express that this is NOT a diet plan.

Anyone that has ever come into contact with me will know exactly how I feel about diets plans. And not only are they scientifically proven to NOT achieve long-term weight loss (87% of people following a diet plan fail to achieve life-long success), but they are also proven to cause negative psychological associations to food (even causing eating disorders in some cases), devastate your metabolism and disrupt your hormones (specifically the hormones that are connected to body weight), and so as far as diets go- quick short-term results always come with a detrimental long-term cost that makes losing weight even harder. Especially for women.

This nutrition guide has been designed to help you develop healthier food habits whilst boosting your hormones to achieve optimal weight loss success without depriving yourself of a normal balanced life.

There are four main fundamental parts of this guide that you are required to encouraged to apply to your life in order to achieve optimal weight loss results, and each one is equally important and effective.

yourself to eat 3 meals per day using the meal ratio below, 1 snack per day using the snack list (this is optional), along with 5 glasses of water. And then if you successfully achieve that principle throughout the day you have achieved your FREEDOM 300, which is 300 calories that you can use in any way you choose.

* Please note that this will be the only time that you will be asked to check calories ever *.

And you can either use them up that day, or save them to accumulate for the weekend.

Either way, they are yours to do as you please with, the only stipulation is that you have followed the other principles.

The great thing about this, is that if you don’t achieve the goal for your meals, rations and snacks in a day, you just start afresh the next day.

This takes away the damaging belief that ‘one bad day ruins it all’. Because one day not following the guide is just that, one day.

The main thing to remember here is that you are the only one that knows whether you have followed this fully, so you are the only one responsible for your success, but this is a proven way to lose weight, remove food deprivation habits, and shatter weight loss beliefs that have been holding you back.

It’s also simple, uncomplicated but flexible as it gives you personal choice on what you choose to eat from each ratio section.

READ DISCLAIMER

Eat 3 meals per day using the meal ratio below.

40% of your plate group A- Vegetables

GROUP A- Vegetables	-
-	-
Apples	Apricot
Aubergine	Beansprouts
Beetroot	Blackberries
Blueberries	Bok choy
Broccoli	Brussel sprouts
Cabbage	Cauliflower
Celery	Cherries
Clementines	Courgettes
Cucumber	Dates
Dragon fruit	Fennel
Figs	Garden peas
Guava	Grapefruit
Green beans	Kale
Kiwi	Lambs lettuce
Leeks	Lemons
Lettuce	Limes
Lychees	Mango
Melon	Mushrooms
Mushy peas	Olives
Onions	Oranges
Papaya	Passion fruit
Peaches	Pears
Peppers	Persimmon
Petit pois	Pineapple
Pomegranate	Radishes
Raisins	Raspberries
Runner beans	Satsumas
Spring greens	Spring onions
Spinach	Strawberries
Starfruit	Sultanas
Tangerines	Tomatoes
Water chestnuts	Watercress
Zuccini

30% of your plate group b- protein

GROUP B- Protein	-
-	-
Beans	Chicken
Cottage cheese	Edamame
Eggs	Extra light Philadelphia
Fish	Grains (including lentils)
Greek yogurt	High protein Shakes/drinks
High protein Yogurts	Lean bacon
Lean mince (all varieties including mince)	Nuts (all varieties)
Pea protein meat substitutes	Pork
Raw nut bars	Seeds (all varieties)
Soya products	Stuffing balls (meat and plant based)
Tofu (all varieties)	Turkey (including turkey bacon and sausages)
Whet protein powder (including clear)

20% of your plate group c- carbs

GROUP c-carbs	-
-	-
Bagel	Bananas
Bread x 2 slices	Bread roll
Butternut squash	Cereal (preferably whole grain)
Corn on the cob	Crackers Including rice crackers)
Flour (preferably whole grain)	Noodles (preferably fresh)
Parsnips	Pasta (preferably wholegrain)
Pitta bread (1 x large)	Plantain
Potatoes	Quinoa
Rice (preferably whole grain)	Rolled oats
Sweetcorn	Sweet potato
Wrap x 1 large

7% of your plate group d- dairy

GROUP d- dairy	-
-	-
Almond Milk	Almond yogurts
Butter	Cheddar
Coconut milk	Cows milk
Butternut squash	Cereal (preferably whole grain)
Corn on the cob	Crackers Including rice crackers)
Cream	Cream cheeses (such as Philadelphia)
Coconut milk	Feta
Hallumi	Kefir (milk & yogurts)
Margarine	Mozarella
Protein puddings (including ice cream)	Soft cheeses (such as brie/camembert)
Smoked cheeses	Sour cream
Vegan butters	Vegan cheeses
Vegan yogurts	Yogurts

3% of your plate group e- healthy fats

GROUP e- healthy fats	-
-	-
Avocado	Avocado oil
Dark chocolate	Extra virgin olive oil
Hemp (seeds and powder)	Hummus
Nut butters	Rapeseed oils
Sardines	Tahini

You can use spices freely, along with marmite, soy sauce, chilli sauce, sriracha and vinaigrette dressings but please use other sauces sparingly.

If hungry (and only if hungry) eat 1 snack per day using the snack list below-

Snack options-

snack options	-
-	-
Almonds (x 6)	Apple and peanut butter (1 tablespoon)
Apple and date caramel (1 tablespoon)	Babybel cheese
Beef jerky (1 small bag)	Dark chocolate brazils x 3
Dark chocolate (4 x squares)	Egg may lettuce wraps
Fibre one bar	Fruit pot (small)
Jalapeño chicken/plant chicken popper lettuce wraps	Hummus and veg ( 4 tbsp)
Lentil crisps (small bag)	Rice crackers (small bag)
Stringy cheese	Tuna mayo lettuce wraps

Drink at least 5 glass of water per day.

If you have achieved 1 – 3 you are now entitled to your FREEDOM 300.

which is 300 calories that you can use in any way you choose.

* Please note that this will be the only time that you will be asked to check calories ever *.

And you can either use them up that day, or save them to accumulate for the weekend.

Either way, they are yours to do as you please with, the only stipulation is that you have followed the other principles.

The great thing about this, is that if you don’t achieve the goal for your meals, rations and snacks in a day, you just start afresh the next day.

This takes away the damaging belief that ‘one bad day ruins it all’. Because one day not following the guide is just that, one day.

TOP TIPS-

1- Understand the different types of hunger, and how they affect you.

When it comes to losing weight for life, it is important that you learn to understand and listen to your body (especially your eating habits), and understanding hunger is a key factor in that.

Now some people may be reading this and thinking ‘well, hunger is just hunger’. But there are different kinds of hunger, and when you can differentiate between them, you’ll have far more control over your eating habits.

The different types of hunger are-

* Physical hunger

* Mouth hunger

* emotional hunger

* Physical hunger is when you have not eaten enough, or you have maybe skipped a meal, and you feel the physical consequences from this.

You may find that you experience dizziness, headaches, tummy cramps and lightheadedness as a result meal skipping or low calories.

This type of hunger you must never ignore, as it will make your sugar levels to dangerously crash, causing you to have low energy and brain fog which will lower your willpower and discipline, as well as also crave quick sugar fixes and cause hunger that you cannot satisfy easily, which then can lead to binging.

The symptoms of physical hunger are warning bells. They are your body’s way of informing you that it is time to refuel, so you must listen to these signs and never skip meals.

If you experience physical hunger, as soon as you eat the right foods the symptoms will subside and you will feel better almost instantly.

* Mouth hunger is completely different from physical hunger, and is something that you do not from being hungry but from boredom and habit.

This habit consists of hand to mouth action which has been ingrained into your subconscious mind over a long period of time with constant repetition so that it is an instinctive act. But it has nothing to do with genuine hunger, and is unrelated to fuelling your body with food. It occurs because you have mentally disengaged and you are allowing a subconscious habit of hand to mouth action to determine your food choices.

Instead, try to occupy yourself. Do chores that involve using your hands and remove yourself from that mental state, until you have consciously re-engaged with your behaviour once again.

* Emotional hunger is when you get emotionally hungry because you don’t have what you need emotionally.

Emotional Hunger is a craving for fulfilment/comfort sought by consuming foods that trigger the happiness receptors in our brain.

Sadly though, this comfort is only short lived and before long the desire to consume those foods to recieve that dopamine hit returns.

Emotional hunger is a huge contributing factor in weight issues as eating to manage your emotions causes temporary relief, but leads to long term suffering due to the weight gain that it causes.

And this can be ongoing for years, as the core factors that contribute to this type of hunger remain unresolved.

In order to overcome emotional hunger/emotional eating you must identify and resolve the triggers that cause it.

It is crucial to your journey to understand yourself and your patterns, and the management tactics that you need to implement to succeed.

2- Eat before you have your morning coffee hit, even if it’s just something small.

Caffeine on an empty stomach increases cortisol secretion, and spikes your stress hormones, which is scientifically proven to be detrimental to fat loss.

This is because high levels of cortisol stimulate your fat and carbohydrate metabolism (which causes your body to store fat), and it also increases cravings for sweet, fatty and salty foods.

3- Try to eat around 20-30g of protein for your breakfast (preferably savoury where possible).

Eating a high-protein breakfast can help with weight loss and hormone balance by increasing metabolism, reducing appetite, and affecting hormones that regulate weight.

Now I do appreciate that if you have a history of meal skipping this can be a challenge, so you can try to gradually introduce small breakfast options to adapt to this new eating habit.

4- Drink mindfully

One of the main questions that I get asked, when discussing the specifics of weight loss, especially weight loss with the assistance of MHBA is can you drink alcohol?

And the answer to that is yes! This entire guide is based around freedom, and I know both on a professional level and personal level that the minute something is forbidden it becomes more desirable, and we crave it more.

I believe that your weight loss journey should fit into your life, and not take over your life. So if you’re like me, and you enjoy a cheeky glass of fizz now and then, then depriving yourself of that will only lead to bingeing, as a result. And that is not the life that I want anyone to live as it causes too many internalised feelings of guilt and regret.

BUT, and it’s a really big BUT you must understand that consuming copious amounts of alcohol regularly WILL beyond a shadow of a doubt slow down your progress and at times halt it. It also slows down the effects of MHBA, so in order to make this supplement work well for you I strongly suggest you reduce your drinking habits.

However, it is always your choice, but I would like to make an informed choice. So here’s some information about alcohol that may help you on your journey-

Alcohol contains calories, and although they are empty calories (no nutritional value), those calories are still relevant. Your body will still absorb them and turn them into fat just like it would a greasy kebab.

Alcohol slows down your fat burning systems. The body considers alcohol a toxin/waste, therefore when someone drinks, it metabolises it, and other nutrients such as fat will be pushed aside. In Layman’s terms- your body cannot metabolise alcohol and fat at the same time, and your body will ALWAYS prioritise metabolising the alcohol first. Alcohol can shut down your fat burning systems for up to 36 hours (depending on the amount you have had). So technically, for around a day and a half your body stops burning fat.

Alcohol lowers your inhibitions. It slows down the central nervous system, and this leads to feeling relaxed (and sometimes a little too relaxed). You no longer care so much about the journey that you are on, and begin to make different choices that contradict your goal. I know I have been guilty of saying ‘you only live once’ as I ordered a large cheesy chips, after a night on prosecco! But it has always slowed down my progress and left me feeling crap.

Next day downer. Alcohol is a depressant, it literally has a come down. Most people find that the day after drinking, they crave junk food, or lots of carbs. And struggle with feeling low, emotional, and fatigued. This can cause lots of unhealthy, and unwanted circumstances.

Alcohol wrecks havoc on your hormones. Chronic consumption of a large amount of alcohol disrupts the communication between the nervous, endocrine and immune system and causes hormonal disturbances. This means the benefit of hunger suppression that you receive from MHBA can be disrupted.

If you do find yourself choosing to drink then please try to choose drinks that are lower in calories, such as-

Vodka- One shot contains 97 calories (0 gram carbs, 0 gram sugar)
Rum- One shot contains 97 calories (0 gram carbs, 0 gram sugar)
Whiskey, bourbon, and scotch- One shot contains 105 calories (0.03 grams of carbs per ounce, 0.03 grams of sugar per ounce)
Gin- One shot contains 110 calories (0 gram carbs, 0 gram sugar)
Tequila- One shot contains 105 calories (0 gram carbs, 0 gram sugar)
Champagne/Prosecco- One 4-ounce glass contains 90 calories (3 grams carbs, 1 gram sugar)

Be more mindful when drinking those that are higher in calories and carbs. Such as-

Beer- One 12-ounce bottle contains 153 calories (13 grams carbs, 0 gram sugar)
Wine- One 5-ounce glass of wine contains 123 calories (4 grams carbs, 1 gram sugar)
Baileys- One shot contains 147 calories (11 grams carbs, 9 grams sugar)

And remember that it will suppress the effect of the supplement and cause slower losses and at times none.

From my own personal experience, on the weeks that I had social plans and drank I had little success with losses, but on the weeks I refrained from drinking I achieved amazing results.

5- Avoid “diet foods”

Although heavily promoted in the diet industry, these manufactured diet food options can actually harm your weight loss progress as they are proven to disrupt your hormone balance, and as much as you may believe they are helping you to lose weight, long-term they are actually causing damage as diet foods like this hold little to no nutritional value and are ultra processed.

Yes they contain few calories, but they do nothing to balance your hormones or nourish your body.

They are literally a nutritional black hole, and let’s be honest, they smell rank and don’t taste good, so how can they ever be a sustainable nutrition source?

Real WHOLE foods in the right quantities are the key to success, and diet foods are not!

6- Implement ‘food prepping’ into your routine.

As someone that is a mum, partner and business owner I have a really busy life with lots of unavoidable commitments.

If it weren’t for food prepping I would really struggle to stay on track with my eating routine, and would have to rely on convenient options, which does not work for me.

So each week I do some meal prepping by cooking/making some foods in bulk.

I do mine a little different to others though, and instead of prepping entire meals I prep food groups such as carbs (sweet potato, rice, pasta), vegetables/salads, and protein options so I have a meal prep ‘pick n mix’ to choose from, which works better for me then full meals as my ADHD means I change my mind a lot.

Not only is this process a great way to stay on track it actually saves me a lot of money.

IMPORTANT INFORMATION-

It is important to recognise that this a guide and not a diet plan. The purpose of it design is for you to make guided choices that work FOR YOU.

Each person can adapt and use this guide to achieve your results.

It can take a while for this to become fully integrated into your life, so please give yourself time.

HARMONIA NUTRITION GUIDE