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Author: Raquel-Britzke

Raquel Britzke (RD, BSc, PG, PT) is an Award-Winning Registered Dietitian, Sports Nutritionist, and Certified Personal Trainer based in the Harley Street area of London. She holds a BSc in Nutrition and a Post-Graduate qualification in Sports Nutrition from the International Olympic Committee. Registered with the Health and Care Professions Council (HCPC), Raquel has over 15 years of clinical experience and has helped more than 20,000 clients across 80 countries achieve sustainable weight loss and lifestyle transformation. She is the founder of a leading private weight loss clinic in London, specialising in evidence-based nutrition for weight management, hormonal health, metabolic conditions, and sports performance.
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Weight Watchers – Good or bad?

weight watchers

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?

  1. 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).
  2. Points are then calculated based on the entered information.
  3. 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.

Weight Watchers ready meal

Weight Watchers ready meal ingredients

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.

Food choice

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.

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PCOS Treatment in London: Nutritionist-Approved Strategies

PCOS Treatment London

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.

Polycystic Ovary Syndrome Treatment London

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.

low carb diet

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. 

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The ZOE Diet Review By Dietitian – Insights, Pros and Cons & Reviews

Zoe diet review

What is the ZOE diet?

The ZOE programme is a nutrition membership programme based on how your body responds to foods, specifically fats and sugars. They claim to be a personalised nutrition approach. The whole process begins with tests. Every member has to take a home stool test, blood sample and blood glucose monitor (worn for 2 weeks). As a control, they send you standard muffins or cookies to eat on your test days so they can see how your body responds to sugars and fats compared to the rest of the population. Based on your test results ZOE generates a food score list and nutrition recommendations.

ZOE started in 2022 and became a trendy diet approach. As a dietitian, I want to understand what is available out there, so today I want to review and show you the main insights, the advantages and disadvantages and how it compares to a personalised, one-to-one consultation weight loss diet with a dietitian so you can make informed decisions.

How does it work?

As mentioned at the beginning, the first step is to do the tests. Once you have sent the stool and blood samples,  and worn the blood glucose on your arm for 2 weeks, you will receive a ZOE score. This is via an app on your phone. As well as your score you will receive recommendations according to your score. I must mention that ZOE is not market for weight loss.

The app will also include a suggested meal plan and recipes based on foods that your body agrees best. However, the meal plan is broad and does not include precise portion sizes and macronutrient combinations which is very important if you want to lose weight. 

What is the cost of ZOE?

Tests are £299 + membership on a monthly subscription of:

1 month – £59.99 a month

4 month – £39.99 per month

12 months – £24.99 per month

What the ZOE tests show you:

Gut health kit: a stool kit test to collect the sample at home and send it for analysis. It looks at the diversity of gut microbiome, in other words, the good and bad living bacteria in your gut. This information is useful for immunity, mental health and gut issues.

Blood test kit: a kit to collect blood via a finger prick at home and send for analysis. The test looks at how fast your body clears fat from your blood after eating.

Glucose monitor: a round yellow plastic circle glued to the arm for 2 weeks to monitor blood glucose variations. There is a tiny needle under the disc that pricks the skin and allows the app to have instant body responses after food. During this period of monitoring, you need to eat the ZOE’s biscuit provided and log in your food constantly as requested in the app. 

All these tests as useful as everybody is different and everybody responds differently when you eat. The tests are nothing extraordinary as we do offer these tests in our clinic to help personalise the nutrition plan for our clients. 

What are the test cookies on ZOE?

As described above, they send you biscuits to eat to test what they need to gather information to build your nutrition profile. 

According to the website, the cookies were designed by researchers to monitor biological responses. The test cookies are blue to monitor gut transit time. The idea of cookies is to challenge the metabolism with high quantities of fat and sugars over 6 hours. To do so, the ZOE scientists chose cookies and muffins as the best way to pack all the ingredients needed.

Test ZOE biscuits ingredients:

Breakfast Test Cookie 

  • White chocolate chips (cocoa butter, cane sugar, tapioca starch, rice syrup solids, rice maltodextrin, organic vanilla and salt) 
  • Flour blend (brown rice flour, sweet rice flour, tapioca starch, cornstarch, potato starch, stabilizer (xanthan gum)) 
  • Palm oil 
  • Brown sugar 
  • Chickpea flour 
  • Tapioca starch 
  • Tapioca syrup 
  • Less than 2% of: water, vanilla bean extractives, salt

Allergy and intolerances information:

Do not contain: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soy

Contain gluten.

Made in a facility – may contain

That handles tree nuts, peanuts, wheat, and eggs.

Not suitable for allergies and celiac.

On the day of tests, the users are requested to fast until a specific time this means no food or drink apart from water, black tea or coffee. They need to eat the test biscuit within 15 min, then fast again for 4 hours until lunch. When they eat the test biscuit again. 

This can have implications for those on medication or diabetic.

The ZOE diet is for weight loss?

Although people call it the ZOE diet, the programme itself is not a weight loss programme. The programme is focused on metabolic responses to foods. Researches show that users lose about 4kgs over 3 months with the ZOE programme, whats more, it lacks advice on how weight loss can be sustained in the long run. This is not a lot since if you do a personalised consultation for weight loss, you can expect to lose that in a month with a weight loss dietitian or nutritionist. Users might lose weight because of the changes they make when they discover the bad responses of their bodies to certain foods. It is common for people that start any nutrition programme when they start to make a few changes. 

Another important point that we noticed in our clinic is that one of the best things about personalised nutrition and consultations is accountability. For someone who has been struggling with their weight is extremely important to account for and to have continuous support and monitoring by a designated nutritionist. That is something that ZOE lacks.

What the users of ZOE are saying?

Happy customers mentioned they find it very interesting and useful to learn what foods are better for them so they can make better choices. 

Reviews:

‘It is a fascinating journey from finding out how my body responds to foods, to making new recipes and how to mix foods for full benefit to me. There are no restrictions, which is great if you have a favourite food, just tweaks to make it healthier for your particular needs.’

‘I think Zoe is for anybody wanting to build their knowledge and improve their health.’

‘Program is designed to help you with the best food choices for your metabolism. I do not have good blood sugar or blood fat responses, the app tells me which foods are best for me.’

People also reported:

They didn’t find it personalised, the app is not very user-friendly, the recipes are not accurate, lots of information to take in. The app enables you to scan bar codes of foods to check your score, and some mentioned it much felt like Weight Watchers.

Reviews:

‘The repost is takes the information and makes it so general I felt like what’s the point in spending that much money to be told don’t eat doughnuts and eat apples as much as I want. It’s almost insulting to one’s intelligence.’

“It’s not as personalised as is marketed which is no surprise.”

“But the real issue is the bugs. Several times I’ve had the app lock up when I’ve tried to adjust quantities for a meal – I haven’t figured out why that happens, but it is incredibly frustrating when you’ve been carefully adding the quantities of ingredients as you cook! And the recipes are awfully buggy.”

Then there’s the app, it’s buggy, won’t let you alter tasks/challenges if you’ve incorrectly marked them as complete, uses a chat bot instead of actual support (despite the premium price tag), and presents you with new foods to buy each day instead of a shopping list at the beginning (Because clearly we can all just devote two weeks of our time to the tests).

And again I acknowledge you don’t have to do all the challenges but for something you’re paying half a grand to do you want the value for money that just isn’t delivered by Zoe.

The ZOE diet advantages

  • Understand how your body responds to foods
  • Make you more aware of what you eat
  • No food restrictions
  • An app that gives lots of information
  • Different membership options

The ZOE diet disadvantages

  • Home tests are very time-consuming and time-restricted
  • Expensive subscription
  • Not all foods are easy to log in to the app, recipes are not accurate
  • Rely on technology and apps that can be frustrating if they don’t work
  • No direct interaction with a health professional
  • Not for weight loss

How is ZOE vs Noom?

ZOE is not marketed as a weight loss programme, but instead a personalised programme about your metabolism response to certain foods. Whereas NOOM is marketed as a weight loss programme, with a different approach to weight loss which is a behavioural approach to remove bad habits to unable to lose weight. Both have no food restrictions and no personalised portion-controlled meal plans. Noom is less invasive as it doesn’t require tests.

How is the ZOE diet compared to a nutritionist for weight loss?

ZOE diet as mentioned is not targeted for weight loss or to treat any condition. ZOE can provide personalised nutrition and recommendations based on the tests you have taken, after that there are no more specific recommendations. On the contrary, you receive lots of information to read and make informed decisions yourself which can be very useful for some. Whereas a consultation with a human professional dietitian or nutritionist can provide personalised nutrition based on tests, plus medical history, eating habits, food preferences, emotional aspects, health conditions, family medical history, body composition and goals. Considers a lot more. Not even to mention that personalised nutrition also can help to tackle weight loss and treat your gut, or weight loss for menopause. Furthermore, as mentioned before, for someone struggling with food, accountability and support are the keys to success and that’s something we know by experience in our nutrition clinic. As a dietitian I also believe in eating real food, and as reviewed in this blog, ZOE has no food restrictions, so even ultra-processed foods are allowed even though you have a health condition and should be restricting certain foods.

I have seen ZOE products in the supermarket, what is it?

ZOE nutrition is growing and now reaching supermarkets.

Zoe now has a range of foods and supplements such as flavoured kefir and a plant-based protein powder sold on Waitrose, Mark&Sencers and Ocado in the UK.

Is ZOE worth it?

Looking at the pros and cons, ZOE has its advantages and has been useful for many users as a tool to educate them about their metabolic responses to foods which is far better than not knowing it. On the other hand, it relies too much on technology and that can be a struggle, especially with bad reviews about the functionality of the app. It is a subscription and once you end the subscription there is no pity time, you lose access to the app immediately, so it can be expensive to maintain. Some people benefit a lot from ZOE but some users found useless. 

As a dietitian, I can say that the product is science-backed up, it is informative and it is personalised to the user’s metabolic response of sugars and fats of foods if everything has been accurate in the test part and data input in the app. On the other hand, compared to a service offered by a dietitian, it is much less personalised and in the long-term can be tiring to rely on an app and also expensive. If you are only looking to understand the food score and how your body responds to chocolate, maybe it is for you. But if you are looking for a personalised nutrition approach, sustainable weight loss, or treatment of a health condition, a one-to-one consultation with a nutritionist or dietitian will for sure bring a lot more value for money in the long run. Contact our team today to arrange your consultation. 

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Sports Nutrition: Nutrition Strategies for Optimizing Athletic Performance

Athletic sports nutritional expert

What is sports nutrition?

When we talk about sports nutrition we are not only talking about elite athletes or marathon runners. If you practice sports regularly or attend the gym regularly and want to optimise your performance and body composition, sports nutrition is also for you. The professional qualified to help you is a sports nutritionist.

A sports nutritionist will look into your body composition, training schedule, body type, and dietary habits and create a tailored plan for you. Nutrition plays an essential part in gaining muscle and increasing performance and fitness. Many gym fans want to achieve their six-pack. So a correct diet can speed up the process. Knowing what to eat before and after exercise, as well as what to eat on rest days is crucial to optimise your fitness results. As for those who compete, having the right nutrition plan in place is a must as you don’t want to mess up on competition day with foods that might cause discomfort or don’t provide enough energy. So planning the right nutrition is vital for success. On top of that eating the right amount of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals) will enable you to gain muscle and lose body fat achieving a leaner and lighter body which is desirable by most sports people. 

Photo of Sports Nutrition

How does sports nutrition can help your performance?

Sports nutrition can enhance your performance in many ways. There are many points to consider: diet, timing of eating, hydration, supplements, planning and rest days.

Firstly, the most important part is to evaluate and implement an individualized nutrition plan with the right macronutrients:

Carbohydrates: the first source of fuel in our body, will provide energy and store energy in the muscle so you avoid fatigue. Note that depending on the time you eat, the sports nutritionist will recommend simple or complex carbs. Typically, you eat complex carbs before your training session and simple carbs after training if the goal is to gain muscles. Complex carbs should be consumed up to 1hour before the training sessions as they release energy slower to your metabolism. 

Simple carbohydrates include ripe banana, honey, white rice, white toast, white pasta, skinless potatoes

Complex carbs: brown bread, brown rice, sweet potatoes, porridge, unripe banana, fruits, vegetables

Proteins are an important macronutrient for sports nutrition. The amino acids in protein are the building blocks for muscle. In combination with the right amount of carbohydrates, they will enable you to either maintain or gain more muscle mass. The amount of protein sports people should consume will vary depending on the amount of exercise they do, but typically is calculated as follows:

1.1g – g of protein x body weight = daily amount of protein for sports people

Protein should be consumed in all meals, but the key is to have the right amount after exercise to replenish your muscles as it will be working up to 12 hours after exercise. 

Sources of animal protein: chicken, fish, eggs, meat, whey protein powder

Sources of vegetarian protein: edamame beans, beans, lentils, tofu, plant-based protein powder

Fats – when we talk about fats we are talking about natural fats, that come from natural foods like olive oil, oily fish, nuts, seeds, avocados and so on. Fats are important for hormone production, brain function, joints and energy. As a sports person is in constant activity, the right balance of fats is important for their body to perform well. Some fats like oily fish (salmon) also are high in omega 3 which has been shown to help to speed muscle recovery and diminish muscle damage post-exercise.

Sources of fats: salmon, trout, tuna in oil, olive oil, nuts, peanuts, hummus, avocado, seeds 

Timing of meals

The meal plan for sports nutrition is very precise, so the timings to eat is very controlled.

Pre-workout: combine complex carbohydrates+ protein

E.g. greek yoghurt+low sugar granola/toast with peanut butter / boiled egg+

Post-workout: combine simple carbs and protein

E.g. rice+chicken / beans and rice/wrap with tuna

Hydration:

Keeping the right hydration is important for all the cells of our body to work properly. Good hydration promotes better concentration and avoids crumps. Is suggested to drink small sips throughout the exercise to hydrate your body gradually and don’t feel too full.

Depending on the sports and the day, the nutritionist can guide you on hydration before, during and after exercise.

The amount of water recommended per day will depend on the body weight.

How to calculate:

35ml x body weight = total of water in litres recommended per day

Supplements: there are so many information and sports supplements out there. Some are good and some are not necessary.

My top supplements that are backed up by research and can enhance performance, recovery and building muscles are:

Glutamine -helps to regenerate all the cells in our body, prevents muscle damage and promotes muscle building.

BCAA – helps to improve performance and recovery and muscle building

Whey protein isolate and hydrolyzed – easily absorbed protein, helps to build muscle, speed recovery and is very versatile for sports

Creatine – promotes muscle gain

Vitamin D – higher levels of vit D in sports people are linked to fewer injuries and better performance

Magnesium – supports muscle and nerve function

Other important components for sports nutrition:

Micronutrients: a diet high in vitamins and minerals coming from fruit and vegetables will provide optimal health for the athlete to perform. Antioxidants present in fruits and vegetables can also help with recovery and muscle damage.

Electrolytes – they are the minerals essential for nerves and muscle function the main ones are: chloride, potassium and sodium. They help to avoid crumps and keep water balance. 

Caffeine – improves performance, energy and concentration. Many sports supplements are loaded with caffeine, but a pure and plain double espresso will do the job!

What else can I do to optimise my performance through nutrition?

As well as practising all the above, implementing healthy eating habits is essential for the plan to be sustainable. If you take sports life seriously, you want to have a balance with social life as well.

Learning about healthy choices in restaurants or when travelling is important so you can enjoy your rest days. A good knowledge about how to choose the best brands of supplements, protein bars and so on is also an essential skill.

A sports nutritionist will be able to teach all the necessary skills to keep it as a lifestyle.

Monitoring progress

As mentioned before, sports nutrition is a very precise diet, which is calculated in detail and takes into consideration many individual aspects. Changing the diet plan is recommended every 6-8 weeks. Monitoring body composition changes like body fat loss and muscle gain is also recommended at the same time your nutritionist changes your diet.

Sports nutrition for training day and competition day

A very important part of the whole process is to have a different nutrition strategy for competition day. It is very effective and one strategy that has been gaining popularity is ‘to train low and compete high carb’. This strategy enables your body to perform better, giving you a boost of energy that lasts longer.

In conclusion, if you are a frequent gym user, a sports person or an elite athlete, sports nutrition is vital to improve your body composition and performance making the most of your training. A sports nutritionist will be able to do a detailed diet and supplements for you. In our clinic, we use one of the best body composition analyses to check muscle and body fat percentages. If you are looking to take your performance and body composition to the next level in a short period, book your consultation here.

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What to Eat and What to Avoid in Each Menstrual Cycle Phase

Foods to eat and avoid in menstrual cycle phase

Do you know how our menstrual cycle works?

There are different phases of the menstrual cycle: the follicular phase which is before ovulation and the luteal phase which is following ovulation and preceding menstruation. 

A human menstrual cycle typically lasts 28 days, however, we know that the duration of the cycle can vary from one woman to another. 

In the follicular phase, which occurs in the first 14 days of our cycle, there is lower secretion of Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH). It starts with bleeding and ends with ovulation.

In the luteal phase, which occurs in the last 14 days of our cycle, progesterone increases, and estrogen decreases. It starts with ovulation and ends with the next bleeding.

Therefore, there are 4 phases of the menstrual cycle: Menstrual phase, Follicular phase, Ovulation and Luteal phase.

What we feel in each phase of the menstrual cycle

  • Menstrual phase (day 1 to day 5): That’s the period phase. We have menstrual bleeding, cramps or abdominal pain, fatigue, and mood swings. Estrogen and progesterone levels drop in the last days of menstruation.
  1. Follicular phase (day 1 to day 13): The happy time of the month. We experience better mood, increased levels of energy and higher libido. High levels of estrogen in this phase. We feel lean and energetic!
  2. Ovulation (approximately day 14): Best time to conceive. We experience mild pelvic pain, increased libido, and a slight increase in basal temperature. Estrogen levels peak before ovulation.
  3. Luteal phase (day 15 to day 28): Pre-period time we feel tired and cravings. We normally experience breast tenderness, bloating, mood swings or irritability, fatigue, and cravings for certain types of food, related to the increase in progesterone levels.  The most common period cravings include high carbohydrate foods, and high sugary foods because we feel tired and our body associates these foods with an instant energy fuel. Be aware that they can worsen the symptoms and also make you gain weight.

How do these hormonal variations impact our eating habits?

Hormonal variations have a significant impact on women’s eating habits, as the increase in estrogen levels during the follicular phase leads to reduced appetite, while the decrease in estrogen and increase in progesterone levels during the luteal phase lead to hyperphagia (increased appetite) due to the association with reduced serotonin. This affects the appetite, mood, sleep, and energy levels. So we need to pay close attention to the luteal phase, where eating behaviour can change significantly if not well managed with nutritional strategies. This is when the well-known premenstrual syndrome (PMS) occurs. A registered nutritionist or dietitian nearby will be able to help you develop a plan to manage the diet monthly.

90% of women experience menstrual symptoms, but only 20 to 40% have premenstrual syndrome (PMS). This syndrome is characterised by emotional and behavioural symptoms such as sadness, depressive symptoms, increased sensitivity, anxiety, irritability, bloating, increased appetite or cravings for carbohydrates. 

It is well known that a Western diet, rich in refined carbohydrates and sugar, worsens premenstrual symptoms. Alcohol consumption also negatively contributes to the increase in these symptoms. So what not to eat during the period:

Sugary foods, pastries, sugary drinks, alcohol.

During the menstrual cycle, there are also significant changes in the translocation of intestinal bacteria, with a peak usually occurring towards the end of the cycle, which is associated with increased symptoms of fatigue, anxiety, bloating, and food cravings. Therefore, dietary diversity and increased fibre intake are very important for balancing intestinal bacteria.

Menstrual phase foods:

  1. Menstrual phase (day 1 to day 5):  What to eat on your period? Iron-rich foods such as lean red meat, beans, lentils, and dark leafy greens – help combat fatigue and lost iron. 
  2. Follicular phase (day 1 to day 13):  Normal days diet. Fresh fruits, colourful vegetables, whole grains, nuts and seeds – support energy and mood with plenty of fibres and vitamins. Consume seeds with an estrogenic profile such as flaxseeds and pumpkin seeds. 
  3. Ovulation (approximately day 14): Increase the chance of conception. Lean proteins such as chicken, fish, eggs, and cruciferous vegetables like broccoli, cauliflower, and cabbage – support progesterone production.
  4. Luteal phase (day 15 to day 28): Pre-period foods. Eat fish oil-rich food like salmon, and flaxseeds, and food rich in vitamin B6 such as bananas and potatoes – supports the reduction of irritability and helps regulate hormone levels. Consume seeds with a progesterone profile such as sunflower seeds and sesame seeds.

Do you know which nutrients are associated with better management of premenstrual symptoms?

The luteal phase is nearly half of the cycle and it plays an important role for women who experience strong PMS symptoms. See the tips from our London clinic of nutrition. 

  1. Omega 3: 1g of fish oil per day is known to increase the probability of better control of symptoms associated with the luteal phase, especially cramps.
  2. Zinc: Lower concentrations of zinc during the luteal phase induce neuropsychological symptoms like emotional instability, isolation, irritability, and depression.
  3. Calcium and Vitamin D: Low levels of calcium and vitamin D during the luteal phase can exacerbate PMS symptoms.
  4. Magnesium: Its deficiency is associated with more intense PMS symptoms.
  5. Vitamin B6: Important in this phase due to its relation to neurotransmitter production, it is associated with fewer psychological symptoms.
  6. Turmeric: Linked to improvements in behavioural and mood symptoms during the luteal phase.
  7. Ginger: Associated with the reduction of menstrual cramps and headaches common in the luteal phase.

Foods that help with menstrual cramps and other PMS symptoms:

Salmon or other fatty fish, dark green leafy vegetables like kale and spinach, ginger and turmeric for seasoning or beverages, nuts like almonds, seeds like flaxseeds and chia seeds, berries, dark chocolate at least 70%, bananas, whole grains like brown rice and oats, avocados and cruciferous vegetables like broccoli and cauliflower.

Do you know what other lifestyle factor accentuates hormonal changes?

Stress levels can cause changes in female hormones, making women susceptible to premenstrual syndrome. Therefore, stress management techniques are an important ally in controlling symptoms during the luteal phase. 

Breathing techniques, exercise, relaxation, massage, good night’s sleep can all help to manage stress.

Summary of important dietary considerations during the luteal phase (before your period):

  • Dietary patterns based on the Mediterranean diet, reduce animal fats and reduce common premenstrual fluid retention, while fibres can increase hormone detoxification.
  • Limiting prolonged fasting periods is important because impacting cortisol levels during this phase can affect hormones.
  • Restrict excessive sodium consumption (added salt and ultra-processed products).
  • Reduce consumption of alcoholic and sugary drinks.
  • Limit caffeine intake.
  • Increase consumption of foods rich in vitamin E, calcium, magnesium, zinc, and omega-3.
  • Prefer complex carbohydrates, which are high in fibre and cause lower insulin spikes.
  • Include legumes or nuts at least once a day, as they are rich in the amino acid tryptophan, necessary for producing serotonin and melatonin, aiding in emotional and sleep improvement during the luteal phase.
  • Chromium picolinate is also associated with improved serotonin levels during this phase, enhancing mood and reducing the hyperphagia characteristic of the luteal phase.
  • Include foods rich in phyto melatonin, such as kiwi, cherries, oats, and nuts.
  • Regular physical exercise.
  • Stress management techniques such as breathing exercises, meditation, and acupuncture.

Now that you have learned more about each phase of the menstrual cycle and how to manage better with food and lifestyle, you can pay attention every month and associate your cravings and emotions with your cycle.

If you need help to have a table with a healthy diet for your cycle or you want to learn more about how to control cravings, speak to one of our registered dietitians or nutritionists by booking a consultation in our London clinic of nutrition in person or virtually.

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How a FODMAP Dietitian Can Help You with IBS Treatment?

Fodmap dietitian IBS Treatment

If you suffer from Irritable Bowel Syndrome (IBS) or experience digestive issues, you know the inconvenience, distress and discomfort that it can bring to your daily life. IBS is the most common disorder of the digestive system, with up to one-third of the UK population experiencing symptoms. Furthermore, for many, food is the main cause of these symptoms, so knowing what foods are causing digestive issues and understanding how to manage them is essential to a better quality of life. 

 

Here in our clinic, we take very good care of our patients with IBS. Our approach is unique and tailored for each case individually. With over 15 years of practice, we dedicate ourselves to providing the best dietetic practice available to our knowledge. 

 

Diet for an IBS patient is the most complex diet to design, the dietitians work hard taking into account individual food preferences, and health history, they eliminate all the FODMAPs and the most effective part is that in our clinic we suggest that all our patients take the food intolerance test. As a fodmap dietitian is a specialist in the digestive system and IBS, they can design and implement an effective diet plan to manage IBS and other digestive problems. The dietary treatment is very personalised and complete.

 

In practicality, what you will receive is an easy-to-follow diet, unlimited nutrition support to monitor symptoms and progress, and IBS dietitian expert care to ensure your diet is balanced with all the vitamins and minerals you need. 

Let’s understand a bit more about IBS…

What is IBS and what are the main symptoms?

IBS is a long-life condition in the digestive system, although the symptoms can vary throughout life. 

Some of the main symptoms that people with IBS report are:

  • Stomach pain and cramps
  • Diarrhea that is ongoing or awakens you from sleep
  • Anaemia related to low iron
  • Diarrhoea
  • Bloating
  • Constipation
  • Weight loss
  • Rectal bleeding
  • Fever
  • Nausea or recurrent vomiting

What triggers the symptoms also varies from person to person, but IBS symptoms are triggered by a combination of factors like food, stress, lack of exercise and some medications.

When should I seek help from an IBS dietitian (FODMAP)?

Some people experience very mild symptoms, but most people with IBS suffer daily and this can distress their daily lives. So if you are having your daily life affected by gastro symptoms that cause distress, you should book a consultation with an IBS dietitian or nutritionist because they will be able to help you manage these symptoms and carry on your daily routine normally.

And what about food intolerances and IBS?

The food intolerance test in our opinion is essential for the IBS treatment.

It is very common to see food intolerance test results of a person with IBS with many intolerances. That is why in our clinic we not only treat IBS with a Low FODMAP diet but also suggest taking the test. The treatment is much more efficient and the patient will feel the relief much quicker.

So let’s explore the most popular and effective approach to treat IBS, the Low FodMap diet.

What is the Low FodMap diet?

The term was first made popular in the earlies 2000s, in Australia when Dr Peter Gibson and Dr Sue Shepherd created the FODMAP diet in Australia, an elimination diet which attempts to improve symptoms in functional gastrointestinal disorders. FODMAPs is an abbreviation for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, they are short-chain carbohydrates and sugar alcohols that are not absorbed properly in the small intestine causing the most common symptoms of IBS including bloating, gas, abdominal pain, and constipation. The low FODMAP diet has gained popularity for its effectiveness. Put simply, you remove these FODMAP foods temporarily or reduce the quantity and frequency for some time. Is valid to point out that the elimination diet should be supervised by a dietitian or nutritionist.

Foods that contain FODMAPs:

Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup

Fructans: Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.

Lactose: Milk, ice cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, mascarpone).

Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas

Polyols: Apples, Apricots, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).

How does a Low FODMAP work?

The low FODMAP has two phases. They are the elimination phase and the re-introduction phase. They are the elimination phase and the re-introduction phase. It is recommended that you consult a dietitian with experience in both phases.

It is important to remember that although the phases are described below, dietetic treatment is very personalised and varies from person to person depending on factors like symptoms, lifestyle, and medical history. 

In summary, what you should expect:

Initial assessment: typically the dietitian will ask questions about the symptoms, lifestyle and food intake. If necessary they will request a blood test and a food intolerance test. It’s very common to not absorb well nutrients if you suffer from digestive issues and consequently have nutrition deficiencies. 

Elimination diet: They will then design a personalised elimination diet. A diet with low FODMAP foods that are appropriate for your metabolism and symptoms, taking into consideration the types of food you like, portion size, and timings to eat. This phase lasts for 4-6 weeks. This phase is crucial to understanding the foods that trigger IBS symptoms to manage in long-term life.

Monitoring and support: It is essential to be guided by a FODMAP dietitian who can support and answer any questions you might have during the elimination phase. Some adjustments to the diet and monitoring of symptoms might be necessary. Remember, eliminating and not substituting with the right food can lead to nutrition deficiency. 

Re-introduction diet: This is a very important phase and is very individual. In this phase, the dietitian will re-introduce gradually the FODMAP food and the individual can pinpoint which foods trigger the symptoms and which foods its best tolerated. The re-introduction phase will normally be structured per FODMAP group every 3-7 days.

Please note that the Low Fodmap diet is not a NO Fodmap diet. Eliminating all the foods is not desirable and not recommended. Speak to a specialist nutritionist or dietitian near you to have professional guidance. 

Managing IBS or digestive issues can be a complex and structured process. However, if you hire a FODMAPs dietitian to guide you with her expertise, it will be a life change because the benefits of knowing the foods that trigger the symptoms and having the knowledge to manage it well are priceless. Be more confident, more energised, symptom-free and improve quality of life in general.

If you are looking for an IBS dietitian for a low FODMAP diet and food intolerance test to help you manage IBS symptoms, we can help you!

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Prenatal Nutritionist: How Nutrition Can Impact Your Pregnancy

Prenatal Nutritionist for a Healthier Pregnancy

Prenatal nutrition is essential to ensure the health of the mum and the baby. This phase in life is extremely important to achieve optimal health and nutrition to prevent any complications during pregnancy and labour, to avoid excessive weight gain and nutritional deficiencies or foetus development problems. During pregnancy the woman’s body goes through massive changes, starting by creating a whole new organ the placenta. 

Placenta as an Important Organ in Pregnancy and Its Functions

The placenta, an organ that establishes communication between the pregnant woman and the fetus, begins developing one week after fertilisation and is fully formed around 18 to 20 weeks.

The main hormones it secretes are estrogen, progesterone, HCG (Human Chorionic Gonadotropin), and HPL (Human Placental Lactogen).

Let’s explore the main hormones produced by the placenta during pregnancy:

HCG: Similar in characteristics to FSH and LH, it is detectable by 8 weeks of pregnancy and decreases abruptly by 12 weeks. It is crucial in early pregnancy to ensure its progression when the body does not yet produce much estrogen and progesterone. This hormone often causes nausea and vomiting in early pregnancy. It stimulates testosterone production, important for fetal sexual differentiation. HCG is also involved in increasing thyroid hormone secretion by about 50%, making it important to monitor thyroid health in pregnant women, as T4 and T3 are essential for the baby’s brain development.

Progesterone: Ensures the proper implantation of the embryo. It can increase up to 10 times. It promotes relaxation, preventing uterine contractions that could lead to miscarriage. However, a secondary effect is the slowing of intestinal transit, which can result in constipation in pregnant women. Progesterone is responsible for fatigue and excessive daytime sleepiness in pregnant women, as well as a more depressive mood.

Estrogen: Ensures breast growth for breastfeeding, blood vessel dilation, and the elasticity of the uterine wall. It can lead to symptoms of headaches and hot flashes.

Insulin: Pregnancy is a diabetogenic condition due to the presence of hormones antagonistic to insulin action, such as HPL, progesterone, and prolactin.

Human Placental Lactogen: Mainly responsible for the natural insulin resistance in pregnant women by causing lipolysis to increase circulating fatty acids as an energy source for the fetus.

Prolactin: Stimulates mammary glands for milk production, starting to act after the second trimester of pregnancy, but release only occurs after childbirth. It may be related to symptoms of reduced libido and vaginal dryness in pregnant women, but these gradually normalize after delivery.

All the hormonal changes must be supported by an adequate diet which should be based on natural foods. A prenatal natal nutritionist or a registered dietitian specialises in helping you to meet the nutrient requirements necessary to ensure hormone balance and no unwanted weight gain will happen. Because of the changes in hormones managing weight and dietary intake is the key to avoiding any complications for the mum and the baby.

Why is it Important to Manage Weight during pregnancy?

Excessive weight gain or a diet too rich in sugar can cause gestational diabetes, which is a condition that causes complications such as preeclampsia, premature birth, and a higher likelihood of developing type 2 diabetes later in life for the mother. For the baby, it can result in excessive birth weight, respiratory issues, and a higher risk of obesity and diabetes in the future.

On the other hand, adequate weight gain positively impacts fetal development and is associated with a lower risk of future metabolic diseases in the baby.

Healthy weight gain depends on the nutritional status of the pregnant woman at the time of pregnancy discovery:

For pregnant women who began pregnancy malnourished, the expected weight gain is between 12.5 and 18 kg.

For pregnant women who began pregnancy with a normal nutritional status, the expected weight gain is between 11.5 and 16 kg.

For pregnant women who began pregnancy overweight, the expected weight gain is between 7 and 11.5 kg.

For pregnant women who began pregnancy as obese, the expected weight gain is between 5 and 9 kg.

It is important to note that not all the weight gained is fat. The baby can weigh up to 4 kg, the uterus up to 1.8 kg, the placenta up to 1.5 kg, the amniotic fluid up to 1.5 kg, the breasts up to 0.9 kg, the increase in blood circulation up to 1.8 kg, and the increase in adipose tissue up to 4.5 kg.

Strategies for Healthy Weight During Pregnancy:

  1. Drink plenty of water, as it improves intestinal function and hydrates the body. However, avoid liquids with meals.
  2. Follow the scheduled meal times, dividing your meals according to the registered dietitian’s guidance.
  3. Do not skip meals. Avoid prolonged fasting.
  4. Maintain a varied diet with a variety of fruits, vegetables, and legumes.
  5. Always prefer natural and whole foods, as they are sources of vitamins, minerals, and fibre.
  6. Choose lean meats whenever possible; avoid visible fat and remove poultry skin.
  7. Use minimal oil, fats, salt, and sugar in culinary preparations.
  8. Use extra virgin olive oil for dressing salads…
  9. Engage in physical activity approved by a physician

Is it common to have an increased craving for sweets?

Yes, this is justified by the natural insulin resistance of pregnancy. If associated with an unbalanced diet rich in simple carbohydrates, physical inactivity, increased stress load, poor sleep quality, and food hypersensitivities, it can result in gestational diabetes.

Are there strategies to reduce the craving for sweets?

The answer is yes, and it takes time to adapt our palate to less sugar intake. My suggestion is to gradually reduce consumption, starting by decreasing the volume each week.

  1. Prefer whole foods, for example, choose brown rice over white, whole grain bread rich in seeds, and increase fibre intake by adding more vegetables to every meal.
  2. Always combine carbohydrate sources with healthy fats and protein, as this helps slow down digestion, preventing insulin spikes that occur after rapid digestion and subsequent absorption.
  3. Use dark chocolate to your advantage, but of course, control the portion size.
  4. Foods rich in magnesium, zinc, and chromium help reduce sweet cravings. For example, include avocados, walnuts, almonds, cocoa powder, chickpeas, legumes, and seeds in your routine.
  5. Engage in activities to reduce stress, such as meditation, listening to music, reading a favourite book, watching a relaxing movie, doing yoga, or any enjoyable physical exercise.
  6. Take care of your gut health by consuming adequate amounts of water and fibre, exercising regularly, and identifying any food intolerances or allergies that compromise gut health.
  7. Ensure good sleep quality, as poor sleep affects the hormone melatonin, which works in a hormonal cascade with other hormones. This imbalance can exacerbate the insulin resistance that is already part of pregnancy.
  8. Avoid using sweeteners; stimulate your sour and bitter taste whenever possible, as sweet tastes activate carbohydrate receptors, worsening insulin resistance.
  9. Avoid food restrictions, as nutrient deficiencies can exacerbate insulin resistance.

Is it important to properly sanitize raw vegetables and fruits?

Yes, because pregnancy is a condition where the immune system is reduced, so we must avoid exposure to pathogenic microorganisms to prevent infection risks. Whenever possible, prefer organic foods, as even with proper sanitization, some pesticides cannot be removed, and these pesticides alter nutrient absorption. Always choose seasonal, fresh, not overly ripe foods to reduce contamination with yeasts and fungi.

Which foods should be avoided?

Large fish due to high risk of contamination with heavy metals (tuna, swordfish, black cod, sea bass, mackerel, lobster).

Raw fish, as they may contain pathogenic microorganisms.

Raw meats.

Unpasteurized milk and cheeses.

What should a pregnant woman’s plate look like?

In summary, is vital to take care of nutrition and diet during the most important phase of life. Ensuring the mum and baby have the right nutrition plan and support by a registered dietitian is the key to optimal health and fewer chances of complicated gestation and labour. Book your consultation with one of our registered dietitians in London and have a personalised nutrition plan to take home and enjoy a healthy pregnancy! Find out more here.

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How to do an Elimination Diet: Benefits, Foods, and How a Nutritionist Can Help

Elimination diet and food

Elimination diets are a powerful tool for identifying food sensitivities and improving overall health. In my years of practice, I have helped many patients understand their bodies and discover which foods agree with them and which do not. This comprehensive guide will help you understand the benefits of an elimination diet, the foods to include and avoid, and how a nutritionist can support you throughout the process. As a nutritionist, I have seen firsthand how elimination diets can transform lives by uncovering hidden food intolerances and promoting better health.

What is an Elimination Diet?

An elimination diet involves removing certain foods from your diet for a period, usually 4-6 weeks, and then gradually reintroducing them one by one. This process helps to identify which foods may be causing adverse reactions, such as digestive issues, skin problems, or other inflammatory responses. An elimination diet should be supervised by a nutritionist because you don’t want just to eliminate foods—you need to learn the proper substitutions to ensure you don’t miss out on any key nutrients.

Benefits of an Elimination Diet

  1. Identifying Food Sensitivities: The primary benefit of an elimination diet is identifying specific food sensitivities or intolerances. By systematically eliminating and reintroducing foods, you can pinpoint which items trigger symptoms. 
  2. Improving Digestive Health: Many people experience significant improvements in digestive health on an elimination diet. Symptoms such as bloating, gas, diarrhoea, and constipation often subside once trigger foods are identified and removed.
  3. Reducing Inflammation: Chronic inflammation is linked to numerous health conditions, including autoimmune diseases, heart disease, and arthritis. An elimination diet can help reduce inflammation by removing foods that may be contributing to the inflammatory response.
  4. Enhancing Skin Health: Skin conditions like eczema, acne, and psoriasis can improve with an elimination diet. Identifying and avoiding trigger foods can lead to clearer, healthier skin.
  5. Boosting Energy Levels: Food sensitivities can drain your energy. Many people report increased energy and vitality after identifying and eliminating foods that negatively impact their health.
  6. Supporting Weight Loss: By focusing on whole, nutrient-dense foods and avoiding processed items, an elimination diet can support healthy weight loss. Especially when you see a nutritionist who will calculate a diet for your metabolism. Additionally, reducing inflammation and improving digestion can further aid in weight management.

Foods to Avoid on an Elimination Diet

The specific foods to avoid will depend on your sensitivities, but common triggers that I see with my patients in the clinic include:

  • Dairy: Milk, cheese, yoghurt, cream, milk-based desserts, and butter.
  • Gluten: Wheat, barley, rye, and foods containing these grains (bread, pizza, pasta, biscuits, cakes).
  • Soy: Soybeans, tofu, tempeh, and soy-based products.
  • Eggs: Both egg whites and yolks.
  • Nuts and Seeds: Peanuts, almonds, cashews, and other nuts and seeds.
  • Corn: Corn and corn-based products.
  • Citrus Fruits: Oranges, lemons, limes, and grapefruits.
  • Nightshade Vegetables: Tomatoes, peppers, eggplants, and potatoes (due to the compound alkaloids).
  • Processed Foods: Foods with artificial additives, preservatives, and high sugar content.

Foods to Include on an Elimination Diet

In our clinic, we focus on whole, unprocessed foods that are less likely to trigger adverse reactions. These include:

  • Fruits: Apples, pears, berries, and other low-citrus fruits.
  • Vegetables: Leafy greens, carrots, broccoli, and non-nightshade vegetables.
  • Protein Sources: Lean meats, poultry, fish, and legumes (if tolerated).
  • Gluten-Free Grains: Rice, quinoa, millet, and gluten-free oats.
  • Healthy Fats: Olive oil, coconut oil, avocado, and fatty fish.
  • Herbs and Spices: Fresh herbs and non-irritating spices to flavour your meals.

Creating an Elimination Diet Plan with a Nutritionist

Working with a nutritionist to create an elimination diet plan is essential for ensuring you receive all the necessary nutrients while identifying and eliminating trigger foods. Here’s a general overview of how a nutritionist will guide you through the process:

Step 1: Preparation

Before starting an elimination diet, your nutritionist will help you prepare by advising you to keep a detailed food diary for a week. You’ll note everything you eat and any symptoms you experience. This preliminary step is crucial for identifying potential trigger foods and providing a baseline for comparison once you begin the diet. At this stage is important to eat all sources of food.

Step 2: Elimination Phase

During the elimination phase, your nutritionist will guide you in removing all potential trigger foods from your diet for 4-6 weeks. This period allows your body to clear any effects of these foods. They will provide personalised advice and strategies to help you stay on track during this phase and avoid any slip-ups that could compromise the process.

Step 3: Reintroduction Phase

After the elimination phase, your nutritionist will assist you in reintroducing one food at a time every 3-4 days. They will monitor your symptoms closely during this period. If a food causes symptoms, they will help you remove it from your diet and advise when to reintroduce another food safely. Their expertise ensures that the process is done methodically and effectively.

Step 4: Maintenance Phase

Once you’ve identified your trigger foods, your nutritionist will help you create a long-term eating plan that avoids these items. This maintenance phase ensures you continue to enjoy the benefits of the elimination diet and avoid symptoms caused by food sensitivities. They will also guide how to substitute eliminated foods with nutritious alternatives to maintain a balanced diet.

Tips for Success on an Elimination Diet

  1. Plan Your Meals: Planning and preparing your meals in advance can help you stick to the elimination diet. Batch cooking and meal prepping can save time and reduce the temptation to eat off-plan foods.
  2. Read Labels: Carefully read labels on packaged foods to avoid hidden ingredients that may be on your elimination list. Be cautious of additives, preservatives, and other potential triggers.
  3. Keep a Food Diary: Continue keeping a food diary throughout the elimination and reintroduction phases. Documenting what you eat and any symptoms that arise can help identify patterns and pinpoint specific trigger foods.
  4. Stay Hydrated: Drink plenty of water to support your body’s detoxification processes and maintain overall health. Avoid sugary drinks and limit caffeine intake.
  5. Seek Support: Embarking on an elimination diet can be challenging. Seek support from friends, family, or a healthcare professional. Online communities and forums can also provide encouragement and advice.
  6. Be Patient: An elimination diet requires patience and diligence. It may take time to identify your trigger foods, but the long-term benefits are worth the effort.

Monitoring Your Progress with a Nutritionist

Throughout your elimination diet, a nutritionist plays a crucial role in monitoring your progress and making necessary adjustments. Here’s how a nutritionist helps ensure your elimination diet is effective and tailored to your needs:

  1. Regular Check-ins

A nutritionist will schedule regular check-ins to discuss your progress. These sessions provide an opportunity to review your food diary, discuss any symptoms, and address any concerns or challenges you may be facing. Consistent monitoring helps keep you on track and allows for timely adjustments to your diet.

  1. Detailed Symptom Tracking

A nutritionist will guide you in keeping a detailed record of your symptoms, energy levels, digestion, and overall well-being. They can help you identify patterns and correlations between specific foods and symptoms, which is critical for pinpointing food sensitivities accurately.

  1. Personalized Adjustments

As you progress through the elimination diet, your nutritionist will make personalized adjustments based on your symptom tracking and overall health. This may involve modifying the list of eliminated foods, adjusting portion sizes, or incorporating new foods to ensure you receive balanced nutrition.

  1. Professional Analysis

A nutritionist has the expertise to analyze your food diary and symptom log comprehensively. They can identify subtle reactions or delayed symptoms that you might miss on your own. This professional analysis ensures a thorough understanding of how different foods impact your health.

  1. Nutritional Support

Throughout the elimination diet, a nutritionist ensures you are not missing out on essential nutrients. They provide guidance on how to incorporate nutrient-dense foods and supplements if necessary to maintain your health and energy levels.

  1. Emotional and Motivational Support

Embarking on an elimination diet can be emotionally and mentally challenging. A nutritionist offers support and encouragement, helping you stay motivated and committed to the process. They can also provide strategies to manage cravings and cope with social situations.

  1. Long-term Strategy

After the elimination and reintroduction phases, a nutritionist helps you develop a long-term eating plan that avoids identified trigger foods while maintaining a balanced diet. This ensures you continue to enjoy the benefits of the elimination diet and avoid future symptoms.

Why Professional Monitoring is Crucial

  1. Accurate Identification of Triggers: A nutritionist’s expertise helps accurately identify food sensitivities by meticulously tracking and analyzing your symptoms.
  2. Tailored Adjustments: Personalized adjustments based on your progress ensure the diet remains effective and nutritionally balanced.
  3. Holistic Support: From emotional encouragement to practical tips, a nutritionist provides comprehensive support throughout the diet.
  4. Long-term Success: Professional guidance helps create sustainable eating habits and a long-term strategy for maintaining health.

By working with a nutritionist, you gain a partner dedicated to your health and well-being. They provide the expertise and support needed to navigate the complexities of an elimination diet, ensuring you achieve the best possible outcomes. Book a consultation today to start your journey toward better health with the guidance of a professional nutritionist.

Potential Challenges and How a Nutritionist Can Help

Embarking on an elimination diet can be a challenge. A nutritionist can provide invaluable support and strategies to overcome these obstacles, ensuring you stay on track and achieve your health goals. Here are some common challenges you might experince:

1. Cravings and hunger

Challenge: Cravings and hunger are common, especially during the initial phase of an elimination diet.

How a Nutritionist Can Help:

  • Meal Planning: A nutritionist can create a meal plan that includes nutrient-dense foods to keep you full and satisfied. They can suggest balanced meals and snacks to curb cravings.

  • Healthy Alternatives: They can recommend healthy snack alternatives such as fresh fruits, vegetables, nuts, and seeds that align with your diet.

  • Hydration Tips: Proper hydration is crucial. A nutritionist can guide you on the right amount of water you should have and suggest hydrating foods to include in your diet.

2. Social Situations

Challenge: Navigating social situations, such as dining out or attending gatherings, can be tricky on an elimination diet.

How a Nutritionist Can Help:

  • Communication Strategies: A nutritionist can provide tips on how to communicate your dietary needs to friends and family in advance.

  • Menu Navigation: They can help you understand how to navigate restaurant menus and identify safe food choices.

  • Bringing Your Own Food: They can suggest dishes you can bring to social gatherings to ensure you have something safe to eat.

3. Time Management

Challenge: Finding time to plan and prepare meals can be challenging with a busy schedule.

How a Nutritionist Can Help:

  • Easy Recipes: A nutritionist can provide easy-to-make recipes that fit into your lifestyle, reducing the time spent in the kitchen.

  • Batch Cooking: They can teach you the benefits of batch cooking and meal prepping, allowing you to prepare meals in advance and save time during the week.

  • Kitchen Tools: They can recommend kitchen tools like slow cookers and instant pots to simplify the cooking process.

 

4. Emotional Eating

Challenge: Stress and emotions can trigger off-plan eating and ruin your progress.

How a Nutritionist Can Help:

  • Stress Management Techniques: A nutritionist can suggest stress management techniques such as mindfulness, meditation, or yoga to help manage emotional triggers.

  • Healthy Snack Options: They can recommend healthy snacks to keep on hand, preventing impulsive eating when emotions run high.

  • Support and Motivation: Regular check-ins with a nutritionist provide ongoing support and encouragement, helping you stay motivated and focused on your goals.

Conclusion

An elimination diet is an important strategy to understand food sensitivities and eliminate symptoms. By doing a guided elimination and reintroduction of foods, you can pinpoint triggers, alleviate inflammation, and elevate your overall well-being. Remember to meticulously plan your meals, maintain a detailed food diary, and exercise patience throughout this transformative journey. With dedication and professional support, navigating an elimination diet becomes achievable, leading to sustained health benefits and a more balanced diet.

If you find this process challenging, remember that the guidance of a trained nutritionist can be invaluable. Our team of experienced nutritionists specialises in elimination diets and can provide personalised support tailored to your unique needs. Book a consultation with one of our trained nutritionists today to start to experience the benefits of understanding the food triggers and symptom-free life. 

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Thyroid Hormones: How to Increase it Naturally

Thyroid Hormones Naturally

Did you know that you can increase your thyroid hormone production naturally? Some nutrients are essential to produce hormones ensuring our body works in perfect synchrony. 

Let’s explore this gland. 

How thyroid hormone production works and its functions

The thyroid gland plays a crucial role in regulating metabolism, energy levels, bone and gut health, and modulating cholesterol and glucose levels. 

The thyroid gland produces several hormones, but the 4 main hormones are total thyroxine (T4), Thyroid-Stimulating Hormone (TSH) Free T3 (triiodothyronine) and Free T4 (thyroxine). The thyroid hormone levels can be imbalanced whether due to hypothyroidism (underactive thyroid) or other conditions. To check thyroid health,  we need to monitor all the blood markers mentioned above, like urinary iodine, iron, transferrin saturation, and selenium.

To understand how hormone production works, all our cells have receptors for thyroid hormones, which depend on zinc.  Secondly, our thyroids produce T4 using an enzyme that depends on iron, tyrosine (amino acid) and iodine. The tyrosine depends on inositol and the iodine depends on magnesium to enter the gland and start its function. 

Free T3 is the active form of thyroid hormone that plays all the functions in our body, which I’ll mention below. And to convert T4 into T3, we need enzymes that depend on selenium and antioxidant components (like quercetin, Vitamin C, Vitamin E, cysteine, and turmeric). The role of gut health in thyroid hormone conversion is also crucial because most of the conversion of T4 to its active form, T3, occurs primarily in the gut and liver. A healthy gut is necessary to optimize this conversion, therefore, vitamin D, vitamin A and omega-3 are powerful allies for thyroid health. Additionally, gut health affects the absorption of all the essential nutrients for thyroid function making it more difficult to increase the thyroid hormones naturally. Gut disorders like dysbiosis (bacterial imbalance), leaky gut syndrome or intestinal inflammation can impair this conversion and negatively impact thyroid function.

An important point to highlight is that severe caloric restriction and general inflammation in the body increase a hormone called reverse T3, leading to energy conservation. Therefore, it’s crucial to have nutritional guidance to avoid reducing thyroid activity, bringing difficulty in losing weight along with altering overall well-being.

The most common symptoms of thyroid imbalance

  • Fatigue and Weakness: Feeling tired despite adequate rest.
  • Weight Changes: Unexplained weight gain or difficulty losing weight.
  • Mood Changes: Mood swings, depression, or anxiety.
  • Hair and Skin Changes: Dry skin, hair loss, or brittle nails.
  • Digestive Issues: Constipation or other digestive problems.

How common are thyroid disorders in the UK?

Thyroid disorders affect approximately 1 in 20 people and are more common in women than men. Hypothyroidism (underactive thyroid) is more common than hyperthyroidism (overactive thyroid), with estimates indicating around 15 in every 1,000 women and 1 in every 1,000 men diagnosed with hypothyroidism. Women are particularly susceptible, especially during pregnancy and menopause, where about 1 in 20 women over the age of 60 may have hypothyroidism. Hashimoto’s thyroiditis, an autoimmune condition that can lead to hypothyroidism if not controlled by the amount of antibodies, is the primary cause of thyroid disorders in the UK, affecting around 5 in every 100 women and 1 in every 1,000 men. Additionally, thyroid cancer diagnoses are increasing, with about 3,700 new cases annually, more commonly affecting women than men, although prognosis is typically favourable with early detection and treatment.

How to Increase thyroid hormone levels naturally

As I mentioned before, thyroids depend on many nutrients to work properly, so maintaining a balanced diet and making healthy lifestyle choices can support thyroid function naturally. Here are some effective strategies:

  1. Ensure adequate consumption of Iodine-Rich Foods
  • Seafood: Fish like cod, tuna, and shrimp
  • Seaweed and Sea Vegetables: Kelp, nori
  • Dairy Products: Milk, yoghurt, and cheese can provide iodine (depending on the soil and cow’s feed)  
  1. Ensure adequate consumption of Selenium-Rich Foods
  • Brazil Nuts: Just a few nuts provide a day’s worth of selenium.
  • Fish: Tuna, halibut, and sardines
  • Whole Grains: Brown rice, oats, and whole wheat
  1. Ensure adequate consumption of Zinc-Rich Foods
  • Shellfish: Oysters, crab, and shrimp
  • Meat: Beef, lamb, and pork
  • Legumes: Chickpeas, lentils, and beans 
  1.  Ensure adequate consumption of Iron-Rich Foods
  • Red meat: beef and lamb.
  • Liver:  organic liver
  • Poultry: chicken and turkey
  • Fish: oily fish like sardines and tuna
  • Legumes: beans, lentils, chickpeas
  • Nuts and seeds: cashews, almonds, pumpkin seeds
  • Dark green leafy vegetables: spinach, kale, chard
  1. Ensure adequate consumption of Magnesium-Rich Foods
  • Nuts and seeds: almonds, cashews, pumpkin seeds
  • Whole grains: brown rice, quinoa
  • Dark chocolate
  • Leafy green vegetables: spinach and kale
  • Legumes: black beans, chickpeas and lentils
  • Fruit: avocado, bananas
  • Fish: salmon
  1. Ensure adequate consumption of Inositol-Rich Foods
  • Citrus fruits: grapefruits, oranges
  • Whole grains: oats
  • Nuts: almond and peanuts
  • Legumes: beans and lentils
  • Seeds: sunflower seeds
  1. Ensure adequate consumption of Vitamins A and D-rich Foods

Vitamins A and D are crucial for gut health which supports the conversion of T4 into T3 in our gut.

  • Vitamin A: Carrots, sweet potatoes, butternut squash and leafy greens.
  • Vitamin D: Fatty fish like salmon, fortified dairy products, supplements and sunlight exposure.
  1. Ensure adequate consumption of Omega-3 Fatty Acids-Rich Foods

Omega-3s help reduce inflammation and support overall thyroid function.

  • Fatty Fish: Salmon, mackerel, and trout.
  • Flaxseeds and Chia Seeds: Sprinkle on salads or yoghurt.
  • Walnuts
  1. Avoid excess of Goitrogenic Foods

Goitrogens are compounds that can interfere with thyroid function by inhibiting iodine uptake. While cooking typically deactivates goitrogens, limit raw consumption of:

  • Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts.
  • Soy Products: Tofu, soy milk, and edamame.
  • Green tea, kombucha, matcha
  1. Manage Stress

Did you know that high stress and elevated cortisol levels can block the thyroid hormone production axis?  So if you want to increase your thyroid hormones naturally, reduce stress.

Here are some stress-reducing techniques: 

Mindfulness Meditation,

  • Yoga or Tai Chi, 
  • Regular Exercises,
  • Deep Breath techniques
  1. Quality of Sleep

Have you heard that melatonin is the most powerful antioxidant in our body? And do you remember that thyroids also depend on antioxidant enzymes to work properly? Then, the quality of sleep is crucial for hormone balance, including thyroid hormones. Aim for 7-9 hours of sleep per night and practice good sleep hygiene.

I have hypothyroidism, how to treat hypothyroidism naturally?

If you have been diagnosed by your doctor and you are taking medication for hypothyroidism, you should continue to take the medication and check your thyroid levels regularly. Your doctor is the only professional able to advise on the medication. However, parallel with the medication, all mentioned above can be done to improve your hormones naturally.

Thyroid diet for weight loss

Most people with hypothyroidism experience weight gain and find hard to lose weight. Using all the tips mentioned above and have a personalised strategy for your metabolism can make you lose weight. There is no one diet fits all to thyroid, but a dietitian will be able to designed a plan that will be effective and you will lose weight.

Based on all this information above, a registered dietitian can help you to improve your thyroid function.  

Consider consulting a dietitian to have a tailored plan with the right portion and combinations of all those nutrients mentioned and support the process of increasing your thyroid hormones naturally. Personalised nutrition is crucial to achieve optimal health, it can provide targeted dietary advice, monitor progress, and collaborate with healthcare providers to optimise your thyroid health.

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Step-by-step guide on how to use Kefir

kefir for weight loss

What is Kefir?

Kefir is a colony of lactobacilli (bacteria) and yeasts. It is a probiotic food that helps to “populate” the intestine with good bacteria. This probiotic can be made with water or with milk. Our gut contains billions of both good and bad bacteria. A larger amount of good bacteria favours your intestinal health because they overpower the bad bacteria. As a nutritionist, I drink and recommend kefir for gut health. Let’s explore the benefits and how to use it.

Benefits of kefir

– Enhances immunity and prevents infections
– Improves nutrient absorption
– Aids in the production of B-complex vitamins
– Aids in weight loss by improving gut microbiota
– Acts in the prevention and treatment of cancer as it can prevent the formation of an environment conducive to its onset
– Helps to reduce levels of bad cholesterol and increases HDL, potentially preventing cardiovascular diseases
– Can improve blood glucose levels
– Eliminates toxins and impurities from the body and improves hepatic detoxification

Besides kefir, for better intestinal health you need: water + fibre + good diet + good intestinal microbiota (probiotics) + prebiotics (food for the good bacteria, mainly fibres found in fruits and vegetables in general, specifically in green bananas, chicory root, yacon potatoes, legumes, beetroot) + physical activity!

 

Which is better, water or milk kefir?

Milk kefir has more different types of bacteria than water, with milk kefir having 35 different strains and water having approximately 15 strains.

Can you make kefir with coconut milk?

Cow’s milk kefir feeds on lactose, and coconut milk does not contain lactose, so it will not be able to ferment as well.

How to obtain kefir to make at home?

Through donations or commercially in natural product stores and supermarkets.

Can it be frozen?

Milk kefir can be frozen, just the grains alone or with milk; when defrosted, it takes a while to ferment because it enters a dormant state.

Water kefir should avoid being frozen but can be kept in the refrigerator so that it does not multiply too much.

How to prepare milk and water kefir?

Milk 
1. Take a glass container.
2. Place the Kefir grains in this container.
3. Add milk.
4. Allow to ferment at room temperature for at least 24 to 72 hours.
5. Filter the byproduct metabolised by the grains.
6. Reserve the grains again in the glass and restart the process.

Water 
1. Take a glass container.
2. Place the Kefir grains in this container.
3. Add filtered water and brown sugar.
4. It is recommended to use 2 tablespoons of brown sugar for every 500 ml of filtered water.
5. Filter the byproduct metabolised by the grains.
6. Reserve the grains again in the glass and restart the process.

Adding kefir to your diet has many benefits. There are commercial brands that produce them and they can be bought in the supermarket. Prefer plain products with no artificial flavours added as they are natural and without any artificial sweeteners or preservatives. You can add fresh fruit and seeds to make your bought or homemade kefir more delicious and full of flavours. Include this natural probiotic in your diet and experience the benefits for your gut and immunity.

For more nutrition tips and recipes from nutritionists in London, read more in our blog.

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