• The best diet: What's healthy and sustainable long term?

    By The W10 Team

    From the Cabbage soup to the potato, the low carb, the keto, there are an infinite number of them out there, all tried, tested and most often failed (or at least as a long term solution)


    Everyone is different.

    Take into account we all have different preferences, requirements and goals in mind, there’s no such thing as an ideal diet and it’s subject to change as your goals, priorities and life do.

    What even is a diet anyway?

    The Oxford English Dictionary defines it as “The kinds of food that a person, animal, or community habitually eats.”

    Now, in between Ibiza, BBQ’s and boozy brunches, your diet might have changed from what’s normal. You’ve enjoyed every moment but your jeans feel a little snug and reining it back in might be a good idea before the Christmas countdown begins.

    Considering for most of us it’s the biggest annual weight gain, you’d be wise!

    That said, adopting a new lifestyle change is always difficult; it requires commitment and consistency to achieve the end result. Some people find it easy to whack on their shoes and run a marathon. Others need a structured training plan, a family member, a friend, a coach or even a whole team of people cheering them across the finish line.

    Adjusting to new eating habits is no different and with all the information out there about what’s ‘healthy’, deciding where to start can be incredibly overwhelming.

    A structured programme, like our 8 week FIT 56 can be ideal because you will work 1 to 1 with one of our coaches and receive personalised nutrition advice to complement your fitness programme which will help you reach your goals faster.

    This is a great choice for people who don’t have time to work out or calculate their own nutritional needs or for those who need a bit more support and guidance, or for people looking to get in the best shape possible in the quickest time.

    You can also download your own copy (here) of our Nutritional ebook where we break nutrition down to the basics for you.

    If you’re looking to make a change quickly, here are also 8 tips you can do yourself to add a bit of structure to your routine and help kick start things:

    Be specific

    “I will have one serving of vegetables at every meal” rather than “I’ll eat more vegetables”

    Nail one thing at a time

    Make a plan to add something new every week and try get on top of one thing before you add another.

    Focus on the good stuff

    Being inclusive in your diet rather than restrictive, incorporate a variety of grains, vegetables, and protein sources

    Add some protein

    This is particularly relevant to those of you who are taking up training too, our muscles need protein to get better in the gym, and without enough of it you’re shortchanging your efforts!

    Keep it simple

    It’s harder to get confused when you stick to the basics (make sure you download our ebook as this will help you with keeping it simple)

    Be sensible

    Lasagna with chips vs. Lasagne with side salad. One scoop of ice cream, or two? You know yourself when to make the right decisions. For meals like chicken curry or chilli have half the portion of rice you normally would and add some broccoli on the side, forego the cheese grated on top or swap your usual full fat yogurt for a reduced fat version.

    Be prepared

    …and by the same token, prepare to fail. There will be some days when despite all your best intentions things just don’t go to plan, deal with it and move on, which leads to our next point.

    Don’t give up

    The key to your success is consistency. Your results will not be the product of one off actions but little things adding up daily, weekly, monthly. You might slip spoon first on to the sofa with Ben and Jerry once or twice but don’t let those slip-ups hold you back. Accept it and then start a fresh straight away.

    Hey, we’re all human, even us coaches are partial to a few treats now and then!

    As part of the Fit56 programme, our members and coaches also share, support and help each other out when the struggle gets steeper. That’s what our private members group is for too - also fantastic for food inspiration – proving it’s not always chicken, broccoli and rice for dinner when it comes to getting in shape.

    To throw in an old cliché - it takes 21 days to build a habit, try 56 and you’re well on your way to maintainable changes that’ll last you longer than your post summer panic.

    Eight weeks is a time frame in which you’ll see definitive results whilst establishing great nutritional habits.

    After all, your diet is a way of eating for life not just 8-weeks.

    If you’d like some more nutritional support give us a shout, we’re always happy to help and answer any questions.

    You can also click here for more information on our 8-week FIT 56 programme (the last one of this year!)


You Might Also Like

Quick Browse
    • 5 essential fitness rules

      Fitness Truths: 5 essential fitness rules


      There are more systems, methods and approaches when it comes to exercise than ever before, all promoting different slants on the best and most efficient way to get in shape. Especially with summer on our doorstep, it's hard not to get distracted by the latest fitness "trends" in the media. But how different are all

      Read More
    • How often should you train for best results?


      Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

      Read More
    • 5 best ab exercises

      The 5 Best Ab Exercises You Can Do


      These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

      Read More
    • best exercises to reduce lower back pain

      5 of the best exercises for lower back pain


      How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

      Read More
    • Holiday workout ideas

      Simple and effective holiday workout ideas


      Easter Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

      Read More
    • Fitness fads 4 things consider

      4 Tips To Develop A Health And Fitness B.S Filter


      Fitness can sometimes be overwhelming. New trends pop up every single week... Should you choose spinning? Yoga? Do intermittent fasting? Go low carb? Go vegan? We all seem to get shiny object syndrome when we hear about these things, especially if whoever we hear them from got good short-term results. Here are a few things

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428