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We tailor this plan to your body mass index (BMI) and individual needs, ensuring that you tackle excess weight effectively

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Your mornings are unpredictable (for example due to shift work, early starts or irregular schedules), as the fasting and timing requirements may be difficult to maintain consistently

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At Second Nature, we recommend using the following hand portion guide for each meal: A portion of protein the size of an open hand (roughly 25% of your plate) One fistful of complex carbohydrates (roughly 25% of your plate) A portion of vegetables the size of two open hands (roughly 50% of your plate) At least a serving of fat the size of your thumb (like a teaspoon of extra virgin olive oil) Build your support network