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The 7 Non-Negotiables
Why this guide exists — and how to use it
1 min read·Updated June 2026
This guide synthesises the best evidence-based nutrition science into one complete, practical document. It draws on peer-reviewed research, systematic reviews, and position statements from major public health and sports nutrition bodies — the WHO, EFSA, IARC, the American Heart Association, and the International Society of Sports Nutrition among them — and flags the strength of the evidence behind every claim rather than presenting it all with equal confidence. Read it once end-to-end, then return to sections as reference.
The 7 Non-Negotiables
Of everything in this guide, these have the greatest and most consistent impact on how well you eat and how you feel doing it.
| # | Non-Negotiable | Why it matters |
|---|---|---|
| 1 | Get protein right | A palm-sized portion at every meal. The clearest evidence base for body composition outcomes of any single change (Section 2). |
| 2 | Manage energy balance for your goal | The one variable that decides whether you gain, lose, or maintain weight — no diet style is exempt from it (Section 1). |
| 3 | Eat fibre on purpose | Most people fall well short of 25–38g/day. Tied to lower cardiovascular risk, better glycaemic control, and satiety (Section 3). |
| 4 | Minimise ultra-processed food | Engineered to be overeaten — a controlled trial found people ate ~500 more calories/day on an ultra-processed diet (Section 1). |
| 5 | Treat alcohol as optional, not routine | No level of intake is risk-free, and it works against nearly every other goal on this list (Section 10). |
| 6 | Hydrate to roughly 35ml/kg/day | Adjusted for activity, climate, and thirst — a more individually meaningful target than a flat litre figure (Section 8). |
| 7 | Build a varied, colourful plate | Covers almost all micronutrient needs on its own. Vitamin D, B12, and iron are the specific exceptions worth checking (Section 6). |