The Simple Principles of Nutrition

Moving Beyond Diet Thinking

The fitness industry thrives on complicated diets and trends. Research shows, however, that sustainable results come from simple principles that can be maintained long-term.

A meta-analysis by Johnston et al. (2014) compared various diet types and found: adherence (sticking with it) is the most important factor for success — not the specific type of diet.

Understanding Macronutrients

Protein

Protein is the building block for muscles, enzymes, and hormones. For physically active individuals, the International Society of Sports Nutrition recommends 1.6-2.2g per kilogram of body weight (Jaeger et al., 2017).

High-quality protein sources:

• Legumes (lentils, chickpeas, beans)
• Tofu, tempeh, seitan
• Nuts and seeds
• High-quality protein powder
• Eggs and dairy products (if consumed)

Carbohydrates

Carbohydrates are the primary fuel for intense physical activity. Glycogen stores in muscles and the liver provide quick energy.

A systematic review by Reynolds et al. (2019) in The Lancet found that higher fibre intake (25-29g/day) was associated with a 15-30% reduction in all-cause mortality, cardiovascular disease, and type 2 diabetes.

Prefer:

• Whole grains
• Oats
• Potatoes and sweet potatoes
• Legumes
• Fruits and vegetables

Fats

Fats are essential for hormone production, vitamin absorption, and cell membranes. Approximately 20-35% of daily calories should come from fat.

The omega ratio is key: Our bodies need omega-3, omega-6, and omega-9 fatty acids — but in the right ratio. The modern diet typically contains 15-20x more omega-6 than omega-3, which can promote inflammatory processes. The ideal ratio is approximately 3:1 (omega-6 to omega-3).

Hemp oil is a particularly interesting source here: it delivers omega-6 and omega-3 in a natural ratio of roughly 3:1 and also contains gamma-linolenic acid (GLA), a rare omega-6 fatty acid with anti-inflammatory properties.

Good fat sources:

• Hemp oil and hemp seeds (optimal omega-3/6 ratio)
• Olive oil (rich in monounsaturated fatty acids)
• Nuts and seeds (especially walnuts, flaxseeds, chia seeds)
• Avocados
• Fatty fish (salmon, mackerel, sardines)

Calories: The Fundamental Equation

Regardless of the diet type, the principle of energy balance applies:

• Losing weight: Calorie deficit
• Gaining weight: Calorie surplus
• Maintaining weight: Calorie balance

This doesn’t mean that “a calorie is just a calorie” — the composition of your diet affects satiety, hormonal status, and body composition. But energy balance remains the primary factor in weight change.

Practical Guidelines

The Plate Method

A simple visual approach for balanced meals:

• Half the plate: Vegetables and salad
• Quarter of the plate: Protein source
• Quarter of the plate: Complex carbohydrates

Meal Frequency

A meta-analysis by Schoenfeld et al. (2015) found no significant difference between high and low meal frequency for weight loss.

More important: Choose a frequency that fits your daily routine and that you can stick with.

For muscle building, it may be beneficial to distribute protein intake across 3-4 meals to optimise muscle protein synthesis (Areta et al., 2013).

Hydration

Dehydration impairs both cognitive and physical performance. As little as 2% fluid loss can reduce endurance performance (Cheuvront & Kenefick, 2014).

Guideline: 30-40ml per kilogram of body weight. More during exercise and in hot conditions.

Micronutrients

Vitamins and minerals are essential for countless bodily functions. A varied diet rich in vegetables, fruits, and whole grains generally covers requirements.

Common deficiencies in Switzerland:

• Vitamin D: 50-60% of the population has suboptimal levels in winter (FOPH)
• Iron: Particularly among menstruating women and vegetarians
• Omega-3: With low fish consumption
• Vitamin B12: Must be supplemented on a vegan diet

Processed Foods

A prospective cohort study by Srour et al. (2019) involving over 100,000 participants found: a 10% higher share of ultra-processed foods in the diet was associated with a 14% higher risk of all-cause mortality.

This doesn’t mean that occasional consumption is problematic. But the majority of the diet should consist of minimally processed foods.

Building Sustainable Habits

Small Steps

Behavioural research shows that small, consistent changes are more sustainable than radical overhauls. One new habit per month is more effective than ten at once.

The 80/20 Rule

If 80% of your diet consists of nutrient-dense, unprocessed foods, there’s room for 20% flexibility without guilt.

Meal Prep

Preparation is a strong predictor of nutritional success. Those who plan and prep their meals are less likely to reach for unhealthy options.

No Strict Prohibitions

Restrictive diets increase the risk of eating disorders and are difficult to maintain long-term. Incorporate your favourite foods in moderation rather than eliminating them completely.

Conclusion

Healthy eating doesn’t have to be complicated: primarily unprocessed foods, sufficient protein, plenty of vegetables and fibre, enough water. The best diet is the one you can sustain long-term.

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Sources:

• Johnston BC et al. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA.
• Reynolds A et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet.
• Jaeger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition.
• Srour B et al. (2019). Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study. BMJ.
• Schoenfeld BJ et al. (2015). Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutrition Reviews.