There are two types of food:
- Those dense in nutrients
- Those dense in calories (these usually taste great but don't provide many nutrients)
The body uses both types for energy and macronutrients.
No list of foods works without consistency. Fat loss happens when you're in a calorie deficit, so you can eat the foods you enjoy and still make progress, as long as you understand balance and portion size.
The Team RH App supports this by:
- Setting personalised calorie and protein targets
- Tracking meals
- Showing weekly progress trends
So it's always clear for members to see what's working and what needs adjusting.
What food does your body actually need?
The body needs a certain amount of nutrients each day to function properly. Eating more than this does not make someone 'healthier', it simply adds extra calories.
A chocolate bar isn't"bad". It just has fewer nutrients that, say, a bowl of grapes.
Eating chocolate would only lead to fat gain if your overall calorie intake is higher than what your body uses.
And if you're not eating enough nutrient-dense foods, you run the risk of missing essential nutrients - which can lead to all sorts of health issues.
Following the Team RH 80/20 rule
A useful guideline for our members is following the 80/20 rule.
Here's how it works:
- Around 80% of intake comes from nutrient-dense foods.
- The remaining 20% allows room for foods that are simply enjoyed.
This balance helps cover nutritional needs while still making space for social meals, treats, and flexibility.
On the Team RH App, members learn how to hit their calorie and macro targets while enjoying real foods.
Key Points:
- There's no such thing as "good" or "bad" food.
- Food either provides more or fewer nutrients. It’s so important you remember this and never demonise food.
- Understanding calories/energy balance and micronutrient intake matters so much more than cutting foods.
There's plenty of useful articles within the Team RH App knowledge base. We recommend taking time to educate yourself further with this. - Aim to follow the Team RH 80/20 rule.
All of this helps support long-term, sustainable fat loss - without restriction or guilt.
Round-up:
You could eat "healthily" 100% of the time, but there's no bonus for over-restricting yourself. You can't be "super healthy" so you may as well still enjoy your favourite treats without the guilt.
If convenience matters to you, check out our guide to the best ready meal macros to make hitting your goals easier.
