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08/29/202408/29/2024

Type 2 Diabetes and How to Manage It with Nutrition

In this article, it will be explained all about type 2 diabetes and how to manage it with nutrition. In-depth details about this metabolic condition that affects children and adults in modern times.

What is Diabetes?

Diabetes is a metabolic disorder characterised by persistent hyperglycemia (high blood sugar levels) due to problems with insulin production or its action. The factors causing diabetes are not yet fully understood, but it is known to have a multifactorial origin, including genetic, biological, and environmental aspects.

Types of Diabetes:

Type 1A Diabetes: Characterised by autoimmune destruction of pancreatic cells, leading to reduced or, in some cases, complete cessation of insulin production.
Type 1B Diabetes: Characterised by insulin production deficiency without a known cause.
Type 2 Diabetes: Characterised by progressive loss of insulin secretion combined with insulin resistance.
Gestational Diabetes: Characterised by the presence of hyperglycaemia during pregnancy, without a prior diagnosis of diabetes before pregnancy.
Other less common types of diabetes are monogenic diabetes, and neonatal diabetes, secondary to endocrinopathies, secondary to pancreatic diseases, secondary to infections, and secondary to medications.

90 to 95% of cases are Type 2 Diabetes. In 80-90% of people with Type 2 Diabetes, obesity and metabolic risk factors such as elevated waist circumference, insulin resistance, high blood pressure, and lipid (fat) abnormalities in the blood are associated.

Since Type 2 Diabetes is the most common, let’s go deeper.

Type 2 Diabetes has a strong hereditary component but develops when there is a significant load of environmental factors, such as poor dietary habits and a sedentary lifestyle. It may not present symptoms or may present minimal symptoms for a long period of life, which can lead to rapid progression of its complications.

Therefore, it is important to be aware of risk factors and monitor through exams and medical follow-up.

The main risk factors for the development of Type 2 Diabetes when overweight and obesity are already present include:

Pre-diabetes
Family history of diabetes (first-degree relative)
Women with a previous diagnosis of gestational diabetes
History of cardiovascular disease
High blood pressure
Low HDL cholesterol and elevated triglycerides
Polycystic ovary syndrome
Sedentary lifestyle

As mentioned, insulin resistance plays a crucial role in the development of Type 2 Diabetes. But what is insulin resistance?

Insulin resistance consists of a disturbance in insulin signalling, where normal production might occur, but the body responds subnormally to it.

In other words, target tissues are not responding to the hormonal stimulus of insulin due to the desensitization of receptors in these target tissues.

As a result, there is intense stimulation of pancreatic cells to produce more insulin since the tissues are not effectively recognizing the circulating insulin, leading to pancreatic overload, which can eventually result in reduced insulin production over time. Fat infiltration in cells (obesity) and inflammation are key triggers for causing insulin resistance.

It is also important to highlight that there are hormones with effects opposite to insulin, serving as the body’s normal mechanism for self-regulation, such as cortisol, adrenaline, and glucagon. However, in cases where insulin resistance is present, these hormones further intensify the increase in blood glucose levels. Therefore, it is crucial to manage the massive activation of these hormones, such as in situations of intense stress.

Additionally, it is important to mention “skinny fat” individuals, who are metabolically obese, with increased fat tissue in the liver and muscle, inflammation in adipose tissue, reduced muscle mass, and low cardiorespiratory fitness.

Elevated fasting insulin or blood glucose levels suggest insulin resistance. The HOMA-IR test estimates insulin resistance in tissues, while the HOMA-Beta test estimates insulin production in pancreatic cells.

Do you know what the pillars of type 2 diabetes treatment are?

Healthy eating, both in terms of quality and quantity
Physical exercise
Self-monitoring
Good quality of sleeping
Knowledge about the disease – self-care

Type 2 diabetes and how to manage it with nutrition

Focus on choosing carbohydrates with a lower glycemic impact, such as whole grains and cereals. A more restrictive carbohydrate diet can be considered, tailored individually and supervised by a specialized professional.
Maximum consumption of 5 to 10% of calories from sucrose is allowed, provided that an overall balanced diet is maintained.
Adequate fibre intake—at least 20g of fibre for every 1000 kcal in the diet.
Pay attention to Vitamin C intake since its absorption is impaired in diabetes.
The best dietary pattern: Mediterranean Diet—a diet based on vegetables, seeds, low intake of red and processed meats, and rich in antioxidants and phytochemicals.
If obesity is present, a calorie-deficit diet is recommended to reduce body fat, aiming to lower low-grade inflammation that worsens diabetes outcomes.
Control fat intake, as an increase in intramuscular fat raises insulin resistance.

What is the glycemic load of a meal? And why is it important for diabetes treatment?

Glycemic load refers to the amount of glucose (sugar) in your blood after consuming a meal. For example, white bread has a high glycemic load, meaning it will quickly raise blood sugar levels. On the other hand, foods that take longer to digest, such as those rich in protein and fats, have a lower glycemic load.

Understanding which foods have a low glycemic load helps control blood sugar levels in patients with diabetes, which is essential for preserving pancreatic health and avoiding the complications of uncontrolled diabetes mentioned earlier.

And what about fibre? Do you know how fibre works in controlling blood sugar?

Fibre plays several roles in blood sugar control. Soluble fibres (found in oats, apples, carrots, and beans) help regulate glucose absorption by forming a gel that slows digestion. This gradual and slowed absorption of glucose prevents spikes in blood sugar levels.

Insoluble fibres (found in whole grains, nuts, and vegetables) do not dissolve in water and therefore increase stool bulk, leading to less sugar being absorbed.

Additionally, these fibres serve as food for our gut bacteria, which are known to improve insulin sensitivity and help in better diabetes management.

Moreover, fibre plays a significant role in appetite control, helping to regulate calorie intake throughout the day.

Why is the Mediterranean diet associated with the treatment of diabetes?

The Mediterranean diet, which is plant-based and includes seeds, vegetables, and nuts, is rich in fibre, low glycemic index foods, and antioxidants. This diet helps treat type 2 diabetes on multiple fronts, improving insulin sensitivity and reducing inflammation and oxidative stress, which are common in diabetes.

Is it possible to reverse type 2 diabetes?

Yes, it is possible in many cases, especially when detected early and pancreatic function is still preserved. Reversing diabetes means normalizing blood sugar levels without the need for medication.

Factors that facilitate this reversal include significant weight loss with a reduction in visceral fat, lifestyle changes involving healthy eating habits (rich in vegetables, whole grains, lean proteins, and low in sugars and refined carbohydrates), and regular physical exercise.

However, it’s important to understand that there is no cure, so the risk of re-developing diabetes remains. This is why long-term lifestyle changes and continuous monitoring are essential.

Regarding type 1 diabetes, which is an autoimmune disease, the same chances of reversal do not apply.

How a nutritionist help you reverse type 2 diabetes?

Through consultations with a registered dietitian or nutritionist, your complete health history will be combined with your dietary history to create a personalised nutritional treatment plan that meets all your individual nutritional needs. When necessary, they also prescribe nutritional supplements to support the success of your treatment.

Our clinic of diabetes dietitian and nutritionist offers a significant advantage in supporting lifestyle changes. We understand that habit changes are challenging and require ongoing support. We provide an app that allows daily contact with your nutritionist, where you can ask questions, receive tips to overcome daily challenges, get encouragement, and have your meal plans adjusted whenever needed.

08/25/202408/28/2024

How Raquel Britzke Received The European Award in Nutrition and Diet

The European Awards is a very prestigious event in Europe. The Awards recognise people whose achievements in their professional field are an example of determination, effort and creativity. In 2022, Raquel Britzke, a distinguished dietitian, was honoured with awards in her category of Nutrition and Diet.

Raquel was recognised for her exclusive weight loss method validated by over 16k patients in 74 countries. The method combines science with personalised care. Her method not only helps people to achieve lasting weight loss results but also transforms their health and lives.

The event took place in Paris. She was invited to go to the 5-star hotel in the heart of Paris, the Ritz Hotel to receive the awards with all expenses paid. Unfortunately, she couldn’t be there in person for private reasons, but she shared her gratitude in this video:

Watch the short video here:

Raquel Britzke, European Award in Medicine 2022 in the Nutrition and Diet

‘I am very honoured to receive the award. It shows my dedication and input in my clinic and career as a dietitian.’ Raquel said.

Raquel Britzke is incredibly honoured to receive this prestigious European award in nutrition and diet as it is a recognition of her dedication and input in her nutrition clinic and career as a dietitian. To receive this award not only demonstrates the recognition of her work in Europe but also confirms all the messages and reviews written by her patients about how Raquel’s method changed their lives.

‘Thank you very much to all involved, and thank you for my patients who trust in our work.’, Raquel concluded.

Raquel’s journey is a great reminder of how dedication, determination and hard work can impact positively and transform lives. And I invite you to find out more about her method and join the thousands of people who benefited from Raquel Britzke’s method.

European Awards in Medicine 21st Century, November 29th, 2022, Ritz Hotel Paris

08/23/202409/03/2024

Plant-Based Diet: Is It For Everyone? Discover the Benefits and Considerations

Plant-based diets (PBDs) have gained popularity among those seeking to improve health and reduce the risk of metabolic conditions such as obesity, Diabetes, and cardiovascular diseases. In addition to their health benefits, PBD is known for its positive environmental impact, being a more eco-friendly choice that conserves natural resources and that can also be adapted for religious and cultural reasons. But is it for everyone? Learn more here about the benefits and considerations of PBD written by a nutritionist.

What are Plant-Based Diets (PBDs)?

PBD focuses on minimally processed plant foods, such as vegetables, fruits, whole grains, legumes, and nuts. Vegan and vegetarian diets are types of plant-based diets that eliminate or significantly reduce the consumption of animal products and processed foods.

Why should we include Plant-Based Diets as a nutritional strategy?

Plant-based diets are rich in fibre, vitamins, and minerals, and contain less saturated fats compared to other more common diets. Another positive aspect is that they are low in calories, as the majority of the diet consists of vegetables.

By providing a high content of antioxidant nutrients and potentially improving body inflammation, PBDs can positively influence the body’s functioning. Therefore, they can also be considered effective in treatments for weight loss, cardiovascular diseases, gut health, and reducing blood glucose levels.

Depending on the medical life history and preferences of each individual and the presence of any chronic conditions, a nutritionist can assist in designing and incorporating a well-balanced plant-based diet into your routine. They will provide personalised guidance on which foods to eat, nutrient combinations in each meal, and the potential positive effects of planning PBD as a nutritional strategy at that time.

Who can benefit from PBD?

PBD can be used by people of all ages, including pregnant women, children, adults, and older people. Each life stage has specific nutritional needs, so the diet should be tailored to each age group. Athletes and physically active individuals can also benefit, provided the diet is adjusted to meet their nutritional needs and deliver the desired results in muscle growth and sports performance.

What are the benefits of a plant-based diet to your body?

The benefits of a plant-based diet are numerous. Due to their richness in phytochemicals, they can help prevent certain diseases and promote treatment for cardiovascular diseases, osteoporosis, obesity, and Diabetes Mellitus control, for example.

High blood pressure

Factors such as high blood pressure, weight gain, increased waist circumference, and atherosclerosis can negatively impact cardiovascular health. To minimize these effects, adopting a plant-based diet can be beneficial. Reducing the intake of saturated fats and refined carbohydrates while increasing fibre consumption can lower cholesterol levels and saturated fats, leading to improvements in conditions related to cardiovascular diseases.

Weight management

Fiber-rich diets, such as PBDs can help maintain a healthy weight and promote digestive health. Fibre, found in vegetables, fruits, and supplements, promotes satiety by stimulating hormones and neurotransmitters and forming a gel in the gut that reduces gastric emptying time. This not only enhances satiety and nutrient absorption but also aids in bowel transit and relieves constipation. For weight loss and gut health, including a plant-based diet may be considered after nutritional evaluation.

Gut health

The quality of the diet is strongly linked to gastrointestinal health and the balance of gut microbiota. A high intake of fibre and antioxidant nutrients can promote gut health by reducing inflammation. Fibre serves as food for gut bacteria, and by providing a variety of these nutrients, it is possible to improve microbiota diversity, as well as help control inflammatory bowel diseases. Furthermore, by maintaining the diversity of beneficial gut bacteria, there is a greater likelihood of improving immunity and mental health.

PBD, by promoting gut microbiota diversity through high vegetable consumption, may contribute to overall well-being. However, it is important to monitor and adjust the diet to meet individual nutritional needs.

Glucose levels

Moreover, a fibre-rich diet may help maintain healthy body glucose levels. Thus, combined with reduced consumption of processed foods and refined carbohydrates in a plant-based diet, the chances of reducing the development of type 2 diabetes may be increased.

Fertility

Another relevant issue is the relationship between diet and infertility. Nutritionally poor diets and sedentary lifestyles might contribute to unsuccessful conception. Adjusting the couple’s nutrition even before conception can be a positive factor for fertility. Foods in a Plant-Based Diet are particularly beneficial in this context, as they tend to reduce inflammation due to their phytochemicals with antioxidant action and the ability to eliminate toxins in the body. This reduction in inflammation improves how well the body absorbs vitamins and minerals, making nutrients work better in different organs.

Can I gain muscle on a plant-based diet?

Regarding muscle mass gain, some people may question whether PBD offers the same support for maintaining and building muscles due to the amount of protein and amino acids they provide. However, plant-based diets, when well planned, can provide important nutrients for physical performance and muscle maintenance.

Leucine, a type of amino acid, is essential for building and maintaining muscles. In plant-based diets, it is possible to obtain a sufficient amount of leucine to achieve muscle gain goals. Therefore, during your consultation with one of our nutritionists, leucine will be taken into account in your meal plan to achieve the desired results.

When a plant-based diet is well-structured and includes the right combination of amino acids, vitamins, and minerals, the risk of nutritional deficiencies can be reduced. However, it is crucial to have proper follow-up when starting a plant-based diet to identify and correct any potential nutritional deficiencies.

Will I miss any vital vitamins on a plant-based diet?

To ensure complete and balanced nutrition, it is essential to provide daily essential nutrients such as proteins, iron, vitamin B12, vitamin D, and calcium. These nutrients must be consumed in adequate amounts to meet the body’s needs.

Vitamin B12, for example, is crucial for DNA synthesis and the functioning of the central nervous system, which is linked to brain functions. The B12 deficiency can lead to neurological changes and gastrointestinal problems. Therefore, in a PBD, it is advisable to check your vitamin B12 blood levels, consult a nutritionist to adjust the diet and if required use vitamin B12 supplements (supervised by a nutritionist). Good non-animal food sources of B12 include algae and nutritional yeast.

As for iron, a plant-based diet can meet the body’s needs for this mineral through sources such as legumes, whole grains, and dark leafy greens. Iron is essential for cell oxygenation, and physical and cognitive performance, and also contributes to immunity and bone strength. Thus, it is a vital mineral for everyone, regardless of the type of diet.

To ensure that all nutritional needs are met, all nutrients should be evaluated and incorporated into the plant-based diet through food and supplements.

Is there a trend towards PBDs?

Growing awareness of health and sustainability is driving the popularity of Plant-Based Diets. Guidance from one of our nutritionists can help personalize the diet according to individual needs and preferences, promoting a balanced and healthy approach to eating.

In conclusion, PBDs offer numerous health benefits and can be adapted for all ages and lifestyles, provided they are balanced to ensure adequate intake of all essential nutrients. PBDs are also considered more sustainable and may have a positive impact on mental health and fertility due to their ability to reduce inflammation and promote gut microbiota diversity. If you are considering adapting your diet to a plant-based diet, consult a nutritionist to ensure you have all the vitamins and minerals that your body needs to function well.

08/22/202408/22/2024

Weight Watchers – Good or bad?

What is Weight Watchers and how does its methodology work?

Weight Watchers, known as WW, is a weight loss programme that uses a points-based approach. Each food is assigned a point value based on a systematic calculation considering its calorie, fat, fibre, and protein content.

During the initial phase, the coaches assess the client’s goals and prescribe a specific number of points the client should consume to achieve their objectives. The client receives sample meal plans and a list of foods and recipes with their respective point values. This allows the client to plan their daily choices while staying within the prescribed point limit.

The program features a supporting app that emphasises the importance of tracking food intake to ensure adherence to the proposed point system. Support can be either in-person or virtual, depending on the chosen plan, and includes motivational groups, chats with professionals, and interaction with other program participants.

In this article, we will review and describe Weight Watchers and compare with a consultation with a registered nutritionist.

How is the point prescription determined for each client?

The client enters all relevant information into the app, including weight, height, age, sex, activity level, weight goals (targets), health history, and body composition (muscle mass and body fat percentage).
Points are then calculated based on the entered information.
Adjustments are made as each goal is achieved, body composition changes, and new goals are set.

What is the main difference between the program’s methodology and a consultation with a nutritionist?

Considering that the basic plans do not include consultations with a nutritionist or coach, the main difference lies in how the data is collected and calculated. Also on WW, it doesn’t require to be a registered nutritionist or dietitian to coach people for weight loss. In a nutritional consultation, the professional conducts a thorough assessment, integrating all aspects of the patient’s life with their symptoms and goals. Based on this, the nutritionist proposes a personalised dietary plan, calculating individual needs for all macronutrients and micronutrients.

A nutritionist also gathers detailed dietary history, addressing specific aspects such as food preferences, allergies or intolerances, and prescribing dietary supplements if deficiencies are identified.

How does the program manage food exceptions?

The client also receives a weekly allocation of points, which includes additional points to use throughout the week. These extra points can cover days when the client consumes more food due to deviations from their routine or events, for example.

Weight Watchers ready meals

There are WW-ready meals sold in the main UK supermarkets, which display the points in the packing.

The ingredients are just as any cheap frozen ready-meal supermarket bought. The list of ingredients includes sugar, syrup, etc as top ingredients. Not really the best approach for sustainable weight loss or any metabolic diseases.

Is it required to log all meals?

It is not reported as mandatory to track all meals, but it is emphasized that success is strongly linked to tracking all meals. People can scan the bar code of some packed foods to add points.

How much weight do clients typically lose?

Of course, weight loss can be influenced by many factors, such as adherence to the prescribed points, the length of time the client has been following the program, and the type of plan they chose. However, the average weight loss typically ranges from 0.5 to 1 kg per week.

What is the average cost of this program?

Costs vary depending on the type of plan chosen:

Virtual Plan: The average cost ranges from £10 to £20 per month. This includes access to the WW app, online nutrition materials, and digital support.
In-Person Plan: The cost is around £15 to £30 per month. It includes participation in motivational meetings with trained leaders, access to the app, and in-person support through workshops. At times, physical materials are also distributed.
Total Plan (Virtual + In-Person): Typically costs around £25 to £35 per month. It includes in-person meetings and full access to the WW app. The difference between this type and the in-person plan is that the client also has access to virtual motivational groups, additional educational materials, and more intensive personalized support.
Premium Plan: This may have a higher cost and includes individual consultations with nutritionists and more intensive personalized support.
Corporate Plan: Pricing is variable and depends on the company’s contract.

What does the WW app include?

The app allows clients to log their meals, activities, and points consumed. It also features recipes and materials with nutrition tips. Additionally, it includes forums where clients can share experiences with other program participants and receive support from professionals.

How do the workshops for in-person plans work?

They consist of weekly meetings held at physical locations to provide support and motivation for each client’s process. Typically, the meetings last between 30 to 60 minutes and are led by a trained leader, who may be a nutrition specialist or a successful former participant responsible for facilitating group discussions.

Group weigh-ins are conducted to check progress (though this can be done privately if preferred).

Each week, a specific topic is addressed to help clients incorporate it into their daily routines and achieve their goals.

These meetings generally include the distribution of educational materials and may involve group activities or dynamics.

What do clients say about the program?

There is a variety of reviews about the program. Happy clients have rated it positively for the ease of making food choices, noting that even meals from certain restaurants were calculated based on points to help clients understand how to include them in their diet. There are also positive reviews regarding the app, where clients can scan all their meals and track the points prescribed for their treatment.

However, many negative reviews are complaining about difficulties with cancelling subscriptions, challenges in accessing customer service, and the app’s slow performance, often requiring users to repeat tasks like entering their food diary. Some reviews also mention that cancellations were made but payments continued to be charged. Additionally, there are comments about the lack of motivational support once clients reach their desired weight.

Weight Watchers review by a Dietitian

Positives:

Ease of Control: Clients can manage their food intake by focusing on reaching their prescribed point total, offering freedom to choose and prepare foods as desired, and distributing meals throughout the day.
Motivational group session for those who subscribe to the plan
The app that allows scan bar codes to add points

Negatives:

Glycemic Load: The program does not take a glycemic load into account, which is an important factor in weight loss and overall health. There are foods are counted as having zero points, potentially leading clients to over consume certain items like fruits, which, despite being low in fat and calories, can affect glycemic load when consumed in large quantities.
The calculation of points is based on information entered into a computer that estimates metabolism according to weight, height, age, sex, exercise level, and the client’s goal.
Protein Intake: The methodology does not calculate individual protein needs nor prescribe specific foods to meet these needs. This could result in protein deficiencies, which are crucial for weight loss and longevity.
Cost: It can be more expensive if you choose plans with individual consultations with a nutritionist.
Other Considerations: It overlooks the daily needs for micronutrients based on each individual’s specific requirements, and we know the impact this has on overall health and well-being.
Focusing solely on counting points with no food restrictions rather than learning to eat in a balanced way reduces mindful eating during food choices.

Weight Watchers vs Nutritionist consultation

Aspect	Weight Watchers (WW)	Nutritionist Dietitian Consultation
Personalisation	General, based on a points system	Highly personalised, tailored to individual needs
Meal Planning	Sample plans and flexible choices within points	Custom meal plans based on specific goals and needs
Nutritional Focus	Focus on calorie and fat reduction, no food restrictions	Focus on overall health, including macronutrients and micronutrients
Support	Group support via app, meetings, workshops	One-on-one support with a professional dietitian or nutritionist
Tracking	Emphasis on logging points via the app	May include food diaries and personalised feedback
Cost	Varies; generally more affordable	Generally higher, varies by dietitian
Education	Basic, focused on a points system, all foods allowed	In-depth, focused on long-term health and habits
Qualifications	Coaches: No nutrition or dietetics degree required; often former participants or trained leaders.	Dietitian/Nutritionist: Certified professionals with degrees in nutrition or dietetics, often registered or licensed.

Weight Watchers – Good or bad?

In conclusion, it is a program that provides a flexible system for food choices based on a points system, where the client needs to monitor the points they consume at each meal using an app for support. This approach directs clients towards choosing foods with lower fat and calorie content. However, there may be some gaps in addressing individualised nutritional needs, as mentioned above, since individual consultations with a nutritionist are only available in the more expensive plans.

It should be noted that individual experiences with WW may vary and it’s always a good idea to consult with WW or a healthcare provider to receive personalised advice.

Instead of being based on points and losing weight without learning how to sustain it for life, working with a registered dietitian or nutritionist will give you more in depth knowledge about weight loss and lifestyle changes. To find out more about a consultation with a nutritionist, click here.

08/20/2024

PCOS Treatment in London: Nutritionist-Approved Strategies

As a dietitian, I receive many enquiries about PCOS treatment and how diet and lifestyle can help to treat the condition. In this article, we explore more about this condition and how nutrition can help you.

What is PCOS (Polycystic Ovary Syndrome)?

PCOS is a genetic condition involving excess production of LH (luteinising hormone) by the pituitary gland, leading to ovulation problems, insulin resistance in muscle and liver, and hyperinsulinemia (which means excess insulin) by the pancreas.

This hormonal disorder affects 15-20% of women of reproductive age and is one of the leading causes of female infertility due to its association with ovulatory irregularities.

Women with PCOS often have an increased risk of heart diseases such as dyslipidemia (alteration in blood fat), high blood pressure, glucose intolerance, diabetes, and consequently higher cardiac risk. Daughters of mothers with PCOS are more likely to have PCOS themselves.

Since it has an autoimmune nature, lifestyle changes aimed at reducing exposure to inflammatory factors provide a sustainable therapeutic approach to reduce immune system activation and consequently better manage PCOS.

How PCOS is diagnosed?

A woman must present at least 2 of the 3 criteria:

High levels of male hormones from clinical tests or lab results (persistent acne after age 20, alopecia (hair loss), hirsutism (excess hair growth))
Ovulatory dysfunction (oligo or anovulation) (fewer than 9 menstrual cycles in a year or cycles longer than 35 days)
Polycystic ovaries (as seen on ultrasound imaging)

What causes PCOS?

There are environmental factors such as a diet high in simple carbohydrates (without fibres) and ultra-processed foods, low fibre intake, and physical inactivity, which are risk factors for developing PCOS.

Genetic factors affecting hormones include type 2 diabetes, obesity, early pubarche, hypertension, lipid disorders, sleep apnea, and low or high birth weight.

Furthermore, gut health can be a factor in the development of PCOS. Studies link gut issues to a higher risk of developing PCOS symptoms and vice versa. PCOS is associated with a decreased diversity of gut bacteria, which can trigger inflammation and increase the risk of chronic diseases.

Health consequences for women with PCOs

Sleep disturbances
Altered glucose metabolism
Dyslipidemia
Metabolic syndrome
Infertility
Acne, alopecia, and hirsutism
Endometrial growth
Psychological and behavioural disorders

Main symptoms and how do they affect a woman’s body?

The most common symptoms include menstrual irregularity or absence of menstruation, acne, hair loss, excessive body hair, weight gain with increased abdominal fat, insulin resistance, and infertility.

Treatment for PCOs with a nutritionist

A nutritionist plays a crucial role in managing PCOS, not only for weight loss but also in prescribing nutritional strategies to manage insulin resistance, oxidative stress (cell damage), sex hormone modulation due to characteristic androgens (male hormone effects), and strategies to prevent the increased risk of heart disease; works alongside medical teams, where hormonal therapy and hypoglycemic agents are often necessary. Pcos treatment has many path to be explored and every women is different, so there is no one protocol to fit all.

PCOs nutritionist tips on how to treat PCOs:

Insulin resistance: reduce carbohydrate intake, and consume adequate quantity of fibre and protein. Including the use of 1,5g of cinnamon per day can help. Berberine and alpha-lipoic acid supplementation can be used.

Inflammation: Anti-inflammatory and antioxidant diet based on the Mediterranean diet, inclusion of intermittent fasting to activate anti-inflammatory receptors, supplements to enhance the anti-inflammatory response, a diet of natural foods avoiding ultra-processed products, and strategies for quality sleep and stress management as melatonin is a powerful antioxidant.

Prefer to cook foods at low temperatures and high humidity for a short period. Whenever possible, use marinades in the pre-preparation stage with vinegar or lemon and spices such as turmeric, rosemary, paprika, and oregano.

Supplementation with vitamin D, if deficiency is indicated in biochemical tests, along with alpha-lipoic acid supplementation, also has positive effects in reducing inflammation

Weight loss: low-carbohydrate and adequate-protein diet, nutritional treatment cycles aiming at fat reduction and muscle mass preservation, controlled glycemic load meals, and supplements tailored to each phase of weight loss to maximize fat reduction.

Aim to lose 5 to 10% of body weight.

Some vitamins and minerals are commonly found to be low in women with PCOS, such as vitamin D, magnesium, chromium, selenium, and inositol.

Important bioactive compounds to be included in the dietary pattern: CoQ10, quercetin, curcumin, green tea, cinnamon, probiotics, fenugreek

Infertility: Diet to modulate insulin resistance with controlled carbohydrate and glycemic load, antioxidant diet, supplements to enhance glycemic control and antioxidant capacity, diet free of environmental pollutants and endocrine disruptors, strategies for quality sleep and stress management as melatonin is a powerful antioxidant.
Acne, hair loss, and excess body hair growth: Including the use of peppermint tea with flaxseeds 2x a day helps to reduce testosterone levels. CoQ10 supplementation can help control the symptoms.

Through consultations with a nutritionist for PCOs, your complete health history will be combined with your dietary history to create a personalised nutritional treatment plan that meets all your individual nutritional needs. When necessary, the nutritionist can also prescribe nutritional supplements to support the success of your treatment. Especially in the case of PCOS, where controlling insulin resistance and inflammation are essential for improving the condition. Restoring the woman’s fertility and managing all the other commonly present symptoms, thereby improving her overall quality of life.

Treating PCOs with a nutritionist offers a significant advantage in supporting lifestyle changes, as they understand that habit changes are challenging and require ongoing support.

If you are looking for help with PCOs weight loss or a PCOs nutritionist to help manage the symptoms, we can help you achieve your goals with lasting results.

12/11/201808/23/2024

Tips for Sticking to a Healthy Diet During the Festive Season

Tips from Raquel Britzke, Nutritionist in London, for sticking to a healthy diet during the festive season

The festive season is so wonderful, we celebrate the achievements of the year by spending time with our family and friends and at these parties, it is natura to always be accompanied by good food and drink!

And for those who are in a weight loss process or following a diet plan, what should you not exaggerate at this time?

Here are some very important tips for you:

Enjoy the moment and do not become anti-social by following a diet. But do not use these events as excuses to overdo it and do not throw everything you’ve already achieved!
Never go to a party with an empty stomach! Always eat a snack before you leave home.
Avoid pinching snacks all the time, because then you will lose track of how much you have already eaten.
Avoid drinking sodas, juices, energy drinks, and alcohol because they are empty calories that will greatly increase the daily calorie quota that you can consume in the day.
If drinking alcohol, drink moderately and choose drinks that do not contain added sugar or condensed milk. And drink with glasses of water while you drink alcohol, so you will not overdo it.
Make your dish as close as possible to your meal plan in both the type of food and the quantity.
Put enough vegetables on your plate, this will help to control much of your hunger.
If you have desserts choose only one type and eat in a small amount to try it.
Avoid repeating the dish.
Go back to your healthy eating habits at the next meal or the next day!

Being healthy or having a lean body is a way of life and you need to learn how to eat in a balanced way at social events =)

Parties go fast, and soon you’ll be in your routine again, think of everything you’ve achieved in results this year and keep those results forever with you.

Now that you know everything about healthy diet on festive season, enjoy the best time of the year!

09/06/201808/20/2024

Carnivore Diet: Is It Healthy to Eat Only Meat?

Carnivore diet: can you eat only meat?

What do you think about eating meat, just meat and still improving your productivity and mental clarity, boosting your libido, and controlling your blood pressure? Well, that’s what the followers of the carnivore diet believe in, and the basis of this diet is just meat, offal, and eggs (some include fish and cured cheese) and no vegetable or plant-based foods or any kind of supplement.

It is the opposite of the vegan diet. The carnivore diet is based on high protein and saturated fats and no carbohydrates, and there is no defined protocol for the number of proteins and fats to be ingested.

In some countries, people have migrated from the low-carb and ketogenic diet to the carnivore diet, and one of the most famous adepts of this diet is Shawn Baker. In his profile on social media, he said that the diet is very easy because he does not need meal plans or counting calories. “I just have to think about how hungry I am and how many steaks I want to eat,” he said.

Followers of this diet say that it brings several benefits such as fast weight loss, improved sleep, more disposition, improved libido, greater mental clarity, less hunger and more satiety, more strength and more endurance in training.

And now from the nutritional point of view, is a carnivore diet healthy in the long term? And how about the other nutrients and fibres?

The disadvantage of the carnivore diet is that it is just meat, which means that carbohydrates and healthy fats are completely out of the diet. Carbohydrates contain almost non-existent nutrients in meats such as fibre, vitamin C, vitamin K, and folic acid among others. A meat-only diet, especially with an excess of saturated fat, can increase the risk of inflammation in the body.

Moreover, the functioning of our gut is impaired due to the lack of substrate to have a healthy gut microbiome. Recent studies have shown the importance of having a healthy gut microbiome to have good health, strong immunity and prevent various diseases.

Another aspect is that there are bioactive compounds such as polyphenols and antioxidants that are found specifically in plant-based food that reduce the risk of oxidative stress and also inflammation.

Despite the promises that the carnivore diet brings no evidence studies are showing its benefits.

Before making any drastic changes on your diet always consult with a nutritionist or dietitian to ensure you meat all requirements and don’t miss out on any essential nutrient.

07/27/201808/22/2024

Nonalcoholic Fatty Liver Disease, How To Treat It?

Non-alcoholic fatty liver disease (steatohepatitis) is the accumulation of fat in liver cells impairing liver function and is one of the most common forms of liver disease that is mainly related to increased obesity around the world. Approximately half of the cases can progress to more severe forms of the disease like liver cirrhosis and cancer.

The most common risk factors for non-alcoholic steatohepatitis are obesity, diabetes, carbohydrate-rich diet with rapid absorption and saturated fat, rapid weight loss, viral hepatitis, insulin resistance, elevated LDL cholesterol and triglycerides, high levels of estrogen, surgeries and sedentary lifestyle. As a nutritionist, I see in my clinic numerous cases of people who are at higher weight and are already starting to develop fatty liver.

In mild cases of steatohepatitis, the disease is asymptomatic (it does not have symptoms), with slow and gradual evolution being the most common signs and symptoms pains, fatigue, weakness, loss of appetite and increase of the liver.

The good news is that it is reversible, and the best way to treat steatohepatitis is to reduce body weight by changing eating habits, regular physical exercise and a healthy lifestyle. In other words, losing weight with quality food and changing lifestyle habits.

How to treat Non alcoholic Fatty Liver Disease?

One of the diets that have positive results in improving cases of steatohepatitis is the Mediterranean low-carb diet, which has a reduced carbohydrate content, high in antioxidants, high in fibre and a good amount of healthy fats and lean proteins. The nutritionist will be able to design a personalised meal plan for weight loss and fatty liver treatment at the same time.

There are some foods and their compounds that can help prevent and treat fatty liver disease like ginger, green tea, coffee, turmeric, broccoli, nuts, avocado, garlic, fish that contain omega 3, and citrus fruits among others.

The first step to treatment is to look for a nutritionist. The nutritionist not only will help you to understand the condition but will also guide you and support you during the treatment with the best diet approach for lasting results. Blood test checks are recommended to monitor progress.