The PFC Food Plan & Recipes

“This nutrition programme has been a primary reason why I’ve been feeling so well.” Isobel

The letters P, F, and C stand for the three “macronutrient” categories that every food falls into: protein, fat, and carbohydrate.

  • Protein boosts your metabolism every single time you eat it, so you want to eat it throughout the day.
  • Healthy fat keeps your blood sugar stable and causes your body to release a turbo-fat-burning hormone, boosting your metabolism.
  • Carbohydrates (specifically from veggies and fruit) supply you with sustained energy.

The PFC approach focuses on real, whole foods whilst removing inflammatory foods, such as bread, pasta and grains that often interfere with nutrient absorption, optimal digestion, energy levels and vitality.

There is an emphasis on timing with PFC. When we eat plays an important role in how your metabolism, brain and body work functions.

“PFC Every Three” refers to eating a combination of the three “macros” every 3-4 hours, starting within an hour of waking up, until your head hits the pillow at night. This keeps your blood sugar levels balanced which is the key to everything from sustainable energy levels, positive moods, improved mental clarity, supported metabolism, and no more sugar cravings.

If you struggle to maintain a healthy eating regime, it can often be because your blood sugars are imbalanced and your hormones are out of whack. This way of eating is a plan we recommend to clients who experience stress and hormones instability. The plan is further adapted to those dealing with digestive disorders and chronic inflammation.

How can this plan balance my body?

  • Balance blood sugars
  • Balance inflammation
  • Support hormone imbalance
  • Encourage healthy weight stability

The PFC Rules

  1. Fat intake is important. We recommend a teaspoon of all fats except hydrogenated (which contributes to inflammation). These include, saturated, long chain, short chain & medium chain triglycerides (lard or tallow, omega 3, butter & coconut oil)
  2. Eat balanced. At every meal eat protein, fat and unlimited non starchy carbohydrates
  3. Have a bedtime snack 20 minutes before sleep to help improve sleep if sleep disturbances are due to instable blood sugars
  4. Reduce starchy carbs – these include grains, legumes, fruit, carrots, and white potatoes
  5. Fill your plate with unlimited cooked cruciferous and leafy green veg
  6. Drink plenty of water between meals
  7. Eat regularly every 3 hours
  8. Exercise. Even going for a walk improves blood sugar stability
  9. Avoid stimulants and irritants such as caffeine, alcohol and nicotine
  10. Avoid food sensitivities. We work with a food sensitivity hierarchy, identifying common food intolerances that can be contributing to poor health.