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Success Story: Nutritionist for Weight Loss and Type 2 Diabetes

nutritionist weight loss

Nutritionist for weight loss and diabetes: Success Storie to Inspire You!

This is the incredible weight loss journey of Severina, who lives in Swindon and, in 3 months, lost 12kgs and nearly reversed her type 2 diabetes without any exercise, following Raquel Britzke’s weight loss method. We say almost because her treatment is at the very beginning, but her blood glucose levels dropped in 2 weeks from 13.5 mmol/L to 6.5 mmol/L, and after losing 12kg in 3 months, her HbA1c dropped from 65 mmol/mol to 47 mmol/mol.

What are normal levels of glucose and HbA1C in the UK:

Blood glucose (mmol/L): This is a snapshot of glucose levels in the blood at a specific time (e.g., fasting or post-meal).
  • Normal fasting range: 4.0–5.4 mmol/L
  • Poorly controlled diabetes: Above 7.0 mmol/L fasting, or 11.0 mmol/L or higher at any time
HbA1c (mmol/mol): This reflects the average blood sugar levels over the past 2–3 months.
  • Normal range: Below 42 mmol/mol
  • Diabetes: 48 mmol/mol or higher

The Raquel Britzke weight loss method is science-based and is about eating real, nutritious foods.

Her story is incredibly inspiring. Severina not only shed a significant amount of weight but also reduced her body measurements dramatically, including a 14cm decrease in abdominal circumference and a noticeable reduction in abdominal fat. People have also remarked on the transformation in her face.

Interestingly, Severina did not engage in any exercise while following the weight loss diet but remained committed to the dietary plan. While she didn’t follow the diet perfectly 100% of the time, she stayed focused most of the time.

In an interview with us, she shared that in the past, despite exercising heavily, she was unable to lose weight—her highest weight when exercising was 94kg—because her diet wasn’t properly aligned. 

Her three monthly diet plans were tailored to her metabolism. The strategy began with a Detox Diet, transitioned to a Carb Cycling Diet, and concluded with the Mediterranean Diet. Severina still wants to lose 18kg and is very excited to continue the treatment and adapt all she learnt as a lifestyle.

Severina revealed that she didn’t sacrifice her social life during the programme; she continued going out with friends and even enjoyed occasional alcoholic drinks.

With Raquel Britzke’s method, the patients are encouraged to carry on their normal lives, eat real food and engage in social events. The key is to learn to make the right decisions about food choices and portion sizes if you are trying to lose weight. This technique you learn with the nutritionist and the resources we provide.

In the past, Severina had consulted many nutritionists but had never achieved such effective weight loss, reporting that it was frustrating, and she decided to do our weight loss programme as a last chance.

What did you like the most about the method?

“I liked everything. But the main thing was the diet. They were amazing because I felt full and satisfied. I didn’t feel weak at all. It was fantastic.

With the diets I tried in the past, I would feel dizzy and hungry, crave sweets, and not lose weight. I couldn’t stick to them for long.” 

Severina completed: ‘My husband wasn’t sure I should give another go to a nutritionist since I had so many bad experiences in the past. Today, he reassures, yes, it was a good decision to enrol in this weight loss programme with Raquel Britzke.’

What other health improvements did you experience apart from fat loss?

“The thing that made me happiest was that my type 2 diabetes, which had been very high, normalised after just four weeks on the diet. I monitor it daily now, and it’s consistently under control with a healthy diet.

I’ve had type 2 diabetes for 12 years, ever since I started gaining weight.”

After losing the 12kgs, Severina consulted her doctor and her glucose levels are nearly as close as someone with pre-diabetes, so much more controlled than before. She is excited and looking forward to her next steps in this healthy journey because if she continues to follow this lifestyle and loses her other 18kg desired, she has a great chance to reverse her type 2 diabetes and come totally off medication. At the moment, she already reduced it by a third.

What led you to seek help with our weight loss method?

“I had type 2 diabetes with very high glucose levels, and I was taking metformin for diabetes, experiencing severe foot pain, and feeling unwell overall. This made me unhappy about my body and all the pain. I had to do something about it.

And it was the best decision of my life. Now, my clothes fit much better, and everything feels loose. Seeing how loose my clothes are gives me confidence that I’m on the right track.”

She concluded that seeing a nutritionist for weight loss was the best decision as it had such an unexpected positive impact on her diabetes.

How does the consultation with a nutritionist for weight loss at Raquel Britzke Clinic work?

When you book your first consultation with a nutritionist for weight loss in our clinic, you will receive a questionnaire to fill out.

The nutrition consultation can be online in the comfort of your home, as we have helped people in 80 different countries, or it can be in person in our central London nutrition clinic.

During your 1 hour consultation, the nutritionist will discuss the best treatment and tests for you based on your answers and measurements. Of course, more questions will be asked during the appointment to decide the best nutrition strategy for you. She will also help you to set realistic goals and keep you motivated to start your weight loss journey.

The diet is calculated based on your metabolism. The detailed meal plan will determine exactly what foods to eat and the portion size as well. Extra resources, like a healthy e-cookbook, exercise template, food exchange list and so on, are provided to help you to be more flexible and have choices.

During the treatment, you will have ongoing support directly with your nutritionist. Accountability and support are really important to keep going and not lose motivation.

Are you looking for lasting results? Do you want to lose weight and never gain it back, improve your health, reverse type 2 diabetes or improve any other metabolic condition? Get in touch now to book your consultation and start experiencing the benefits of having a nutritionist for weight loss by your side all the way.

Success Story: How a Nutritionist at Harley Street Helped me Lose Weight

nutritionist in London

We are a weight loss clinic of nutritionists and dietitians based in the Harley Street area in London.

This story is to show you that it is possible to lose weight without surgery, medication, or injections.

Many people are convinced that these shortcuts are the only way, but in reality, with surgery, medication, and injections, you may lose weight quickly, but it is not sustainable, and most people gain it back soon after.

Here, we will tell you the story of Suelen Lionzo, who exceeded all expectations, losing 24kg in 6 months with a personalised diet plan designed by a Harley Street nutritionist in London.

Her whole life, Suelen had been overweight from childhood to adulthood. She lost weight in the past, but not in a healthy way; she did diets where she ate very little, but it wasn’t nutritious, so starving herself.

She moved to London 7 years ago and gained a lot of weight. She started working at a pizzeria, became pregnant, had a child, and the weight just kept adding up. She kept procrastinating, thinking, “It’s just a little more weight,” and didn’t realise she was obese, with a BMI 40 and over 100kg, neglecting her body and prioritising her child and work.

She had a lot of pain in her calves and back from sciatica due to her weight and inflammation. First thing she noticed when she started eating healthier and losing weight, the pain disappeared.

She found us through two friends who had lost a lot of weight with our method. Suelen had a BMI of 40, so she met the criteria for bariatric surgery and even considered having the surgery before booking her first appointment. But she knew people who had surgery and was aware of the risks and complications involved.

In the past, she tried every diet, detox, and weight loss injection on her own, without the support of a nutritionist. When the opportunity arose, she joined our programme and began monthly consultations with the nutritionist.

‘The first meal plan was so good’, she remembers. ‘I was impressed and glad that the nutritionist asked me what I liked to eat to include in the meal plan’. She drank wine during the weight loss process – a glass on the weekend. She didn’t cut out coffee or chocolate. She just ate healthier versions of chocolate (70% cocoa).

She had always been an all-or-nothing person. But now she understands that it doesn’t need to be radical; you can do it with balance and planning.

She lost 24kg in 6 months, eating very well. She didn’t stop having a social life, she went on trips and attended parties.

Suelen says:

‘What I learned is how to make choices. I would leave the house already planned for what would happen.’ She knew that at a party, she would eat something different, so she would plan what to eat in advance.

What she loves most about the programme is how easy the diet is in terms of preparation, as she doesn’t like to cook. She loved the simplicity of it not being complicated.  There are recipes if you like them, but you can discuss with the nutritionist if you want them or not.

Our team of dietitians and nutritionists in the Harley Street area in London is all registered and fully qualified to help you with the most updated and scientific evidence.

And what do people say when they see you?

People notice a lot. My face shows it clearly. My mum is very proud of me.

How was it to follow the diet?

I lost 7kg in the first month, ate very well, and didn’t feel hungry. I only felt a bit of hunger in the first two days. I was eating very poorly, was inflamed, and was in a lot of pain. So, after these two days, my stomach adapted to the new food and portion sizes. I felt great!

What has changed in your life?

No more pain, and I have so much more energy. I had a drawer full of clothes that didn’t fit me, clothes I always wished would fit again. I can wear them again now. That’s been a huge change. I’ve found my identity again. My physical health and appearance have changed a lot, but my mental health has changed, too. For the first time in years, I went on a trip by myself (because I enjoy backpacking on my own), and I feel more confident. I arrive at work with more energy, and I feel more confident about my career progression. She pointed: ‘The weight loss brought me back my identity. I was losing it.’

What have you learned from the consultations with the nutritionist in London?

I’ve learned how to eat out, eat while travelling, and choose foods at the supermarket. I loved all the resources. I am confident about my choices and not scared of travelling or eating out. I know how to plan it.’ 

What did you like most about the method?

‘The nutritionist always prioritises the foods I like. She personalised the diet for me and didn’t just give me a ready-made plan. I liked that I didn’t have to do physical activity to lose weight.

I only walked, as I enjoyed it, and it wasn’t even daily. I noticed I started walking more because my mobility improved and the pain decreased.

What’s your next goal?

I want to lose more weight because I haven’t finished my treatment yet. I still want to lose 25kg in the next 6 months. My goals are all planned.

How do you organise your meals?

Once a week, I do my shopping online using the shopping list from my diet. I only buy what’s on my diet plan and cook the same meals for my family. I’m saving money on food shopping because I don’t buy anything unnecessary, and I no longer order takeaway.

 

Suelen, congratulations, you are an inspiration to many people. Your mental transformation and change of mindset were key. Keep focusing and continue finding other sources of joy.

Are you seeking help from a nutritionist at Harley Street in London to lose weight? Our clinic has a team of specialists with a method tested and approved by thousands of people, offering personalised diets and real food. We offer consultations with nutritionists online worldwide and in person in London.

Get in touch; we can help you!

Low Carb Diet, What are the Benefits?

low carb diet

Low-carb diets have become popular recently due to their effectiveness in weight loss, blood sugar control and overall health. When people talk about a low-carb diet, many get confused, thinking that it is a ‘no-carb’ diet approach. So let me explain more about the low-carb diet concept, its different types, benefits and who the diet is for.

What is a Low-Carb Diet?

As mentioned above, a low-carb diet is not a no-carb diet. This type of diet is rather a reduction of carbohydrate intake. The diet has a higher amount of vegetables, protein, healthy fats and some carbohydrates from fruit and vegetables.

Key principles of a low-carb diet include:

  • Emphasis on whole, nutrient-dense foods such as lean proteins, leafy greens, nuts, seeds, and healthy fats.
  • Limited intake of refined carbohydrates and sugars.
  • Controlled inclusion of certain grains, pulses, and fruits to ensure balance.

Most popular types of Low-Carb Diets

  1. Low-Carb Diet
    • Carb Intake:  usually 15–20% of total daily calories
    • Focus: Balanced approach, suitable for weight loss, blood sugar stabilisation, and general health.
    • Food Options: A variety of fruits, vegetables, lean proteins, nuts, seeds, and some whole grains.
  2. Ketogenic Diet (Keto)
    • Carb Intake: usually 5–10% of total daily calories
    • Focus: Forces the body into ketosis, where fat becomes the primary energy source.
    • Food Options: High in fats (avocados, oils, nuts), moderate in proteins, and very low in carbs.
    • Ideal For: Those with epilepsy, type 2 diabetes, or significant weight-loss goals.

 

Nutritional and Health Benefits of Low-Carb Diets

A well-designed low-carb diet is vibrant and nutritious, offering benefits such as:

  • Rich in Nutrients:
    Includes a variety of proteins, healthy fats, vegetables, and fruits like berries, avocados, and kiwi, ensuring a colourful, balanced plate.
  • Stable Blood Sugar Levels:
    It helps control insulin and reduce sugar spikes, ideal for managing type 2 diabetes or insulin resistance.
  • Supports Fat Loss and Abdominal Fat Reduction:
    By lowering insulin, the body prioritises burning stored fat, especially visceral fat, linked to metabolic diseases.
  • Enhances Hormonal Health:
    Stabilises hormones that regulate appetite and fat storage, benefiting women during menopause.
  • Improves Cardiovascular Markers:
    It can raise HDL (good cholesterol), reduce triglycerides, and lower inflammation.
  • Reduces Risk of Fatty Liver:
    Studies suggest a significant decrease in liver fat with reduced carbohydrate intake.
  • Reverses Type 2 Diabetes:
    Minimises blood sugar fluctuations and dependency on medication, potentially leading to diabetes remission.

 

Low-Carb vs. Keto: Key Differences

Diet Low-Carb Diet Keto Diet
Carb Intake 5-10% of your calories/day 15-20% of your calories/day
Focus General health and weight loss Ketosis and metabolic changes
Flexibility Includes more food variety More restrictive, requires precision
Fat Intake Moderate High
Sustainability Long-term Short- to medium-term unless supervised

 

Addressing Myths About Low-Carb Diets

  • Myth: Low-carb diets are boring and restrictive.
    • Reality: They allow a diverse range of foods, including lean proteins, healthy fats, vegetables, and even grains in moderation.
  • Myth: Low-carb diets eliminate all carbs.
    • Reality: Carbs are included but carefully portioned, emphasising quality over quantity.
  • Myth: They are unsustainable.
    • Reality: With proper planning and customisation, low-carb diets can be enjoyable and long-term.

 

Who Benefits from Low-Carb Diets?

Low-carb diets are especially effective for:

  • Individuals with type 2 diabetes or insulin resistance.
  • People looking to lose weight, particularly abdominal fat.
  • Those with non-alcoholic fatty liver disease (NAFLD).
  • Women dealing with menopause-related weight gain.
  • Anyone seeking to improve cardiovascular or metabolic health.

 

Can a Low-Carb Diet Be a Sustainable Lifestyle?

Yes, there is growing evidence that low-carb diets can be adopted as a sustainable lifestyle rather than just a temporary diet. The most important fact is to adapt to every individual’s needs, health goals and preferences. Different from fad diets, low-carb can be a lifestyle choice. Some people find it more sustainable to eat more fibre, healthy fats and proteins and adapt very well to a low intake of carbohydrates. 

 

Ketogenic Diet as Therapeutic Diet for Epilepsy

The ketogenic diet (keto) was originally developed as a medical therapy in the 1920s to treat epilepsy, especially in children who didn’t respond to conventional anti-seizure medications. Its therapeutic use is based on inducing ketosis, a metabolic state where the body uses fat rather than glucose as its primary energy source.

How Keto Works for Epilepsy

  1. Ketosis and Brain Function
    • During ketosis, the liver converts fat into ketones, which act as an alternative energy source for the brain.
    • Ketones are thought to stabilise neuronal activity and reduce the excitability in the brain that leads to seizures.
  2. Reduction in Seizure Frequency
    • Studies have shown that the ketogenic diet can reduce seizure frequency by up to 50% in children with drug-resistant epilepsy. In some cases, seizures may stop entirely.
  3. Neuroprotective Effects
    • The exact mechanisms remain under study, but the keto diet may promote neuroprotective effects by reducing oxidative stress, improving mitochondrial function, and modulating neurotransmitters.

Other Neurological Applications

Emerging research suggests the ketogenic diet may also have potential benefits for other neurological conditions, such as:

  • Alzheimer’s disease
  • Parkinson’s disease
  • Traumatic brain injury

 

A low-carb lifestyle is highly sustainable when designed with flexibility and individual preferences in mind. It can be a powerful tool for improving metabolic health, supporting weight management, and fostering long-term well-being.

The ketogenic diet, while beneficial for specific medical purposes such as epilepsy treatment, is more restrictive and often requires medical supervision, making it less practical as a long-term lifestyle choice for the average individual.

If you’re considering adopting a low-carb lifestyle or exploring the ketogenic diet for medical reasons, consult with a registered dietitian or nutritionist to ensure the approach aligns with your health goals.

Is low-carb the right diet for me?

Determining if a low-carb diet is right for you depends on various factors, including your health goals, lifestyle, medical history, and personal preferences. Here’s a breakdown to help you evaluate if this dietary strategy is suitable for you:

1. Health Goals

  • Weight Loss: Low-carb diets are often effective for those looking to lose weight, particularly abdominal fat. By reducing insulin levels and increasing satiety (feeling full), it can help regulate appetite and encourage fat loss. If weight loss is your primary goal, a low-carb diet could be a good fit.
  • Blood Sugar Control: If you have insulin resistance, prediabetes, or type 2 diabetes, a low-carb diet can help stabilise blood sugar levels and improve insulin sensitivity. It can also reduce the need for medication in some cases, but always in consultation with a healthcare provider.
  • Improved Metabolism: A low-carb diet may help manage metabolic conditions, such as fatty liver disease (NAFLD) or cardiovascular risk factors, including high triglycerides and low HDL (good cholesterol).
  • Hormonal Health: If you’re dealing with hormone imbalances, especially during menopause, a low-carb diet can help stabilise insulin levels, improve energy, and support weight management.

2. Medical Conditions

  • Epilepsy: If you’re seeking dietary treatment for epilepsy, particularly in children with drug-resistant seizures, the ketogenic diet (a more extreme form of low-carb) might be recommended. This diet requires medical supervision but has been shown to reduce seizures.
  • Gut Health and Digestion: If you have digestive issues like irritable bowel syndrome (IBS), bloating, or food intolerances, a low-carb diet that emphasises whole foods and fibre-rich vegetables could be beneficial.
  • Autoimmune Conditions or Inflammation: Low-carb diets, particularly those high in healthy fats (like omega-3 fatty acids), may reduce markers of inflammation and benefit those with autoimmune conditions.

3. Lifestyle and Preferences

  • Diet Flexibility: A low-carb diet doesn’t mean zero carbs. It simply involves reducing your carb intake, especially refined carbs and sugars. If you enjoy eating whole foods like lean proteins, healthy fats, vegetables, nuts, and berries, a low-carb lifestyle can still be very satisfying. However, if you rely heavily on high-carb foods like pasta, bread, or sugary snacks, you may find it challenging to adapt.

4. Sustainability

  • Long-Term Adherence: If you’re someone who enjoys variety in your diet and feels restricted by overly rigid food choices, you may need to adopt a moderate low-carb approach. Extreme low-carb diets (such as the ketogenic diet) can be hard to maintain long-term due to their restrictive nature. A low-carb diet (with more flexibility) can be a sustainable option for weight maintenance, better metabolic health, and overall well-being.
  • Balanced Nutrition: A well-planned low-carb diet includes a variety of nutrient-dense foods, including vegetables, healthy fats, lean proteins, and even small amounts of whole grains and legumes. If you enjoy these foods and can plan meals around them, low-carb can be both delicious and nutritious.

weight loss food regimen

If you’re unsure whether this strategy is for you or not, working with a registered dietitian or nutritionist can help you create a personalised plan based on your unique needs, preferences, and health goals. They can also ensure you’re getting all the essential nutrients and adjusting the diet as needed for sustainability.

A low-carb diet is not a one-size-fits-all approach but a versatile, scientifically-backed strategy for improving health. Whether you’re seeking weight loss, better blood sugar control, or a sustainable lifestyle, a low-carb diet can deliver lasting results when guided by a professional.

If you’re considering trying this diet approach, speak to a registered dietitian or nutritionist so they can design a plan tailored to your goals and preferences. A low-carb lifestyle isn’t about deprivation—it’s about thriving with vibrant, nutritious meals that work for you. 

For expert guidance, book a consultation with a nutritionist to start your journey toward a healthier you!

How to Lose Weight During Menopause

best diet for menopause

Is it possible to lose weight while in menopause? Yes, it is! This is a very common question my team and I get asked in my practice. I am a registered dietitian, and in this article, I will show you practical tips on achieving it. Menopause is a phase in a woman’s life that involves emotional and physical changes. Some women experience more symptoms than others, and some women stay in the peri-menopause (the period before menopause starts) for a long time, and in this case, the symptoms are usually starting already. The symptoms that peri-menopause and menopausal women can have are usually weight gain, difficulty in losing weight, hot flashes, mood swings, hair thinning and insomnia. However, the right approach to nutrition, exercise, and support can make a real difference in managing weight and the symptoms during this time. In this blog post, I’ll explore how to lose weight during menopause, what to eat, lifestyle changes to consider, and how a nutritionist can help you during this transition with a personalised plan tailored to your needs.

 

Understanding the Impact of Menopause on Weight

Menopause marks the end of a woman’s menstrual cycle, typically occurring between the ages of 45 and 55. During this time, there is a decline in the production of hormones such as estrogen and progesterone. These hormonal changes can lead to weight gain, particularly around the abdomen, and can make it more challenging to lose weight. The body’s metabolism also tends to slow down during menopause, which means it requires fewer daily calories per day to function.

Additionally, many women experience symptoms like hot flashes, night sweats, fatigue, and mood swings, which can affect their ability to stick to healthy eating and exercise routines. Understanding how menopause affects the body is crucial in developing an effective plan for weight loss and symptom management.

How a Nutritionist Can Help During Menopause

A nutritionist is an important part of your weight loss journey during menopause. Here’s how we can help:

-Having someone to talk to and discuss your unique symptoms, food preferences, lifestyle and goals is crucial for success in achieving weight loss during menopause.

The nutritionist will design a meal plan according to your metabolism, calculating the right calories and macronutrients like carbohydrates, fat and proteins for your body. Everyone is unique, so especially in this phase, one-diet-fits-all is not the best approach. It can be frustrating trying a generic diet and not seeing results. Many women might give up after a few attempts. However, if you have something personalised to your body and the support and accountability of a professional who will be able to help and answer all your questions, there is less room for frustration. 

Furthermore, setting realistic goals is very important, and the nutritionist should be experienced in knowing what can be achieved in a certain time frame.

Additionally, a nutritionist will be able to recommend any supplements you might need with the right dosage and timing.

 

What to Eat During Menopause for Weight Loss

Some key foods can be beneficial to consume during menopause:

 

  • Flaxseed: Rich in omega-3 fatty acids, flaxseed can help balance hormones, reduce inflammation, and support heart health. It’s also high in fibre, which aids digestion and keeps you feeling full longer.
  • Salmon and Oily Fish: Omega-3 fatty acids in salmon and other fatty fish help reduce inflammation, promote heart health, and support fat loss. They can also alleviate symptoms like hot flashes.
  • Antioxidants: Blueberries, dark chocolate (in moderation), and green tea are rich in antioxidants, which help combat oxidative stress and inflammation associated with menopause. These can also promote healthy skin and support metabolism.
  • Nuts: Walnuts and almonds are particularly beneficial during menopause. They contain phytoestrogens, which are plant compounds that might help with menopause symptoms. They also help control blood sugar levels, reduce cravings, and provide healthy fats that support overall health.
  • Protein-rich foods: As menopause can lead to muscle loss, it’s essential to include adequate protein in your diet. Lean meats, poultry, eggs, tofu, and legumes can help preserve muscle mass and promote weight loss.
  • Vegetables and Whole Grains: Non-starchy vegetables like leafy greens, broccoli, and bell peppers, as well as whole grains such as quinoa and brown rice, provide essential vitamins, minerals, and fibre without spiking blood sugar levels.

What to Avoid During Menopause

Some foods can make the menopause symptoms worse. Be aware of the:

  • Sugary Foods: High sugar intake can lead to weight gain, increased insulin resistance, and blood sugar imbalances, which can worsen symptoms like hot flashes and fatigue.
  • Simple Carbohydrates: Refined carbs found in white bread, pasta, and baked goods can contribute to weight gain and cause blood sugar spikes and crashes. Instead, opt for complex carbohydrates that provide steady energy.
  • Processed Foods: Many processed foods are high in unhealthy fats, sodium, and sugar, which can increase inflammation and disrupt hormonal balance. Focus on whole, unprocessed foods for optimal health.
  • Alcohol: excess of alcohol can increase hot flushes
  • Spices: can trigger hot flushes by increasing blood vessels 

Supplements to Consider During Menopause

Many nutrients like vitamins, minerals and herbal medicine can be beneficial to boost wellbeing during menopause. Some of my favourites to recommend are these:

  • Vitamin D: Vitamin D is crucial for bone health, especially during menopause when bone density can decrease. It also plays a role in regulating mood and immune function.
  • Omega-3 Fatty Acids: These healthy fats help reduce inflammation, improve mood, and support heart health.
  • Magnesium: Magnesium is vital for managing stress, supporting sleep, and reducing symptoms like night sweats and muscle cramps. It can also promote a healthy metabolism.

Lifestyle Changes to Support Weight Loss During Menopause

Of course, not only a good diet will enhance weight loss and symptom management during menopause, but it is also essential to pay attention to a few lifestyle aspects:

  • Weightlifting: Strength training exercises, such as weightlifting or resistance training, help maintain muscle mass. This is very important to improve your metabolism as more muscle means higher metabolism. During menopause, muscle mass decreases, so weight lifting and strength exercises are essential at this stage.
  • Practice Stretching and Pilates: Stretching and Pilates can help improve flexibility, posture, and muscle strength while also reducing stress and enhancing overall well-being.
  • Stay Active: Regular physical activity, such as walking, swimming, or cycling, is essential for maintaining a healthy body and managing menopausal symptoms. Aim for at least 30 minutes of moderate exercise most days of the week.
  • Stress Management: Practicing relaxation techniques such as yoga, deep breathing, and meditation can help manage stress, reduce cortisol levels, and prevent emotional eating.

Progress Expectations: Managing Menopause Symptoms and Weight Loss

When starting a weight loss journey during menopause, it’s important to have realistic expectations. For some, weight loss during menopause tends to be slower, but a typical rate of 0.5 to 1 kilogram per week is realistic. However, with a tailored approach to nutrition, exercise, and support, you can see steady progress.

Additionally, managing menopausal symptoms such as hot flashes, mood swings, and sleep disturbances may take time. With the right diet, supplements, and lifestyle changes, these symptoms can be alleviated, and your overall well-being can improve.

 

Losing weight during menopause requires a holistic approach that combines personalised nutrition, supplementation, and lifestyle changes. A menopausal nutritionist can be your greatest asset in designing a meal plan that suits your needs, preferences, and goals. With professional guidance, you can navigate this phase of life with confidence, managing symptoms effectively and achieving sustainable weight loss.

If you’re struggling with weight loss during menopause, it’s time to seek professional help. A personalised meal plan, tailored supplements, and ongoing support can make all the difference in managing your weight and menopause symptoms. Remember, you’re not alone—help is available, and with the right support, you can achieve your health goals during this transformative phase of life. Get in touch, and we can help you to tailor the best nutrition plan for you.

How to find Motivation to Lose Weight

motivation to lose weight

It is very common to hear people complaining that they find it hard to keep the motivation to lose weight. As a specialised nutritionist with a focus on weight loss, I understand that losing weight is a process that requires dedication, commitment, and resilience. It’s common for people to struggle with staying motivated, especially when progress is slow, or life throws challenges our way. We are humans, and it is normal not to be motivated daily. In most cases, the most important aspect is to have discipline. As a nutritionist with years of experience, I work with clients daily to create new, healthy habits that encourage motivation, even on tough days when it’s hard to feel energised. Here are my top five tips for staying motivated and disciplined throughout your weight loss journey to help you reach your goals and maintain them long-term.

 

1. Set realistic goals

Setting weight loss goals is like setting any other goals; you have to be realistic. But how do you know what is the weight loss expectation and how to set realistic goals? Firstly, you need to understand that sustainable and healthy fat loss occurs when you consistently have a calorific deficit from your daily diet. Once you are in a calorie deficit for a while, the expectation is to lose 0.5-1kg per week. You can do the maths yourself. Let’s say you want to lose two stones (12kg); you will need to commit to a diet for at least 3 months. Every person is different, but setting realistic goals can avoid frustration and create a better sense of achievement.

2. Focus on Building Healthy Habits, Not Just Losing Weight

Another tip for keeping up the motivation is to enjoy the journey and focus on small daily changes. You can set healthy habits goals like drinking more water, avoiding takeaways, going to bed earlier, and limiting treats to once a week. Every time you set healthy habits and goals, you are also contributing to your final achievement, which is body fat loss. Celebrate every time you accomplish them.

My top advice is to set healthy habits goals for every 5 days. You can say to yourself: in the next five days, I will only treat myself to sweets once. Then, work towards that daily. Use a chart to mark every day. At the end of 5 days, celebrate your achievements.

3. Keep Track of Your Progress with Accountability

Either you have a nutritionist or dietitian helping you along the way. Regular follow-ups with a weight loss nutritionist or dietitian will help you track your progress and set new realistic goals. The other advantage of having a weight loss nutritionist or dietitian to account for is that they will be able to design a new weight loss strategy in every consultation so your body doesn’t get used to the same diet, you don’t weigh Plato, and you keep losing body fat.

4. Practice Self-Compassion and Embrace the Ups and Downs

Losing weight is not a forward process. It might be days that are harder than others, and it might be days when you don’t feel like carrying on, and this is normal. Also, look back and celebrate every achievement you had so far. Setbacks are normal for human beings.  Avoid harsh self-criticism and instead focus on what you can learn from these moments. Self-compassion helps prevent discouragement, allowing you to approach your goals with a balanced mindset. Remember, it’s your consistency and commitment over time that will lead to lasting results.

5. Remember Your “Why”

Everyone has a reason why they want to lose weight. It can be because they want to feel good in their clothes, it might be because they want to have better fitness to play with their kids, it might be because of a health condition. The key point is to have a very strong reason why you want to lose weight. It must be something that hurts you to be the same. 

Because when the pain of being the same is lesser than to change, to change and lose weight is very hard. But if the pain of being the same is harder than not to change, motivation to lose weight will be your priority. Think about that!

Write it down, place it somewhere you’ll see daily, and reflect on it whenever you need a reminder of what’s driving you. At our clinic, we encourage clients to revisit their “why” often. It becomes a source of strength and inspiration, helping them push through tough days with renewed purpose.

 

Weight loss is a challenging path, but it can bring you amazing rewards in the end line. With the right mindset, support and strategies, you can find motivation to lose weight even on the hardest days, creating new healthy habits and achieving your goals. 

Remember, it’s not just about losing weight; it’s about creating a lifestyle that nourishes both body and mind. If you’re looking for personalised guidance, consider working with a nutritionist to help you stay on track, support your health, and create a plan tailored to your needs. Are you ready to start? We can help you achieve sustainable weight loss and a healthy lifestyle without losing motivation. Get in touch!

Weight loss jabs, is it worth it?

weight loss injection

Weight loss jabs, also known as weight loss injections, have gained popularity in recent years as a quick fix for fast weight loss. These injections often involve medications that suppress appetite or alter metabolism. While they may provide rapid results, it’s important to understand how they work, their side effects, and the long-term implications. As a registered dietitian, I want to explain the pros and cons of weight loss injections as well as provide you with a better and more sustainable alternative which is to look for help from a local nutritionist or dietitian.

In summary, here I’ll explain the common weight loss injections available today, as well as why a sustainable weight loss plan with a nutritionist is a far healthier and more effective approach for long-lasting results.

Common Weight Loss Jabs

  1. Saxenda (Liraglutide)
    • How it works: Saxenda is a glucagon-like peptide-1 (GLP-1) receptor agonist that helps regulate appetite by making you feel full faster.
    • Availability: Prescription-only.
    • Side effects: Nausea, vomiting, diarrhoea, constipation, low blood sugar (if used with insulin), pancreatitis, and gallbladder issues.
    • Pros: Can result in significant weight loss when used alongside diet and exercise.
    • Cons: Costly. Many users regain weight after stopping the injections. It can also lead to a decrease in muscle mass, which lowers metabolism.
  2. Wegovy (Semaglutide)
    • How it works: Similar to Saxenda, Wegovy also mimics the GLP-1 hormone to suppress appetite and promote a feeling of fullness.
    • Availability: Prescription-only and sometimes difficult to access due to demand.
    • Side effects: Nausea, diarrhoea, vomiting, constipation, and potential gallbladder problems.
    • Pros: Effective at reducing appetite and leading to weight loss.
    • Cons: Costly. Muscle loss is common, and studies show many regain weight after stopping the injections. It doesn’t address the underlying causes of overeating.
  3. Ozempic (semaglutide used for type 2 diabetes)
    • How it works: Initially developed for diabetes, it lowers blood sugar and helps with weight loss as a side effect by increasing the body’s insulin sensitivity and reducing appetite.
    • Availability: Used off-label for weight loss.
    • Side effects: Similar to Wegovy, including digestive issues and nausea.
    • Pros: Helps with both diabetes management and weight loss.
    • Cons: Costly. Weight often rebounds when the injection is stopped, and it can result in the loss of lean muscle.
  4. Mounjaro (Tirzepatide):
  • How it works: A dual GLP-1 and GIP receptor agonist that helps regulate appetite and blood sugar levels.
  • Side Effects: Common side effects include nausea, diarrhea, and abdominal pain. Risks may include gallbladder issues and pancreatitis.
  • Pros: Significant weight loss potential, dual action may provide better blood sugar control, may improve metabolic health.
  • Cons: Newer medication with limited long-term data, potential for more pronounced side effects, higher cost and limited availability.

 

The Downside of Weight Loss Jabs

  • Temporary Solution: High cost. Most of these injections only offer short-term weight loss. Once the treatment is stopped, studies show that many individuals regain the weight they lost, sometimes even more.
  • Muscle Loss: These injections may promote fat loss, but they often lead to a loss of muscle mass as well. Losing muscle decreases your metabolism, which makes it harder to keep weight off in the long run.
  • Side Effects: Digestive problems, low blood sugar, and even more serious risks like pancreatitis are common side effects.
  • Doesn’t Address Root Causes: Weight loss injections do not tackle the deeper issues that often contribute to weight gain, such as emotional eating, lack of motivation, and poor eating habits. These factors need to be addressed for long-term success.

Why Sustainable Weight Loss with a Nutritionist is the Better Option

While the idea of rapid weight loss through injections can be tempting, true and lasting results come from a balanced, sustainable approach. Working with a nutritionist to create a personalised diet and lifestyle plan has long-term benefits that injections simply cannot provide.

  1. Healthy Eating Habits: A nutritionist can help you develop a deep understanding of how to eat well for your body’s needs. Learning how to balance your meals with the right nutrients—like protein, carbohydrates, fats, vitamins, and minerals—ensures that you stay healthy while losing weight.
  2. Preserving Muscle Mass: Sustainable weight loss strategies emphasize maintaining or even building lean muscle, which is critical for keeping your metabolism high. This way, you’re not just losing weight but also improving your body composition, making it easier to keep the weight off.
  3. Holistic Approach: A nutritionist takes into account not just your diet but also factors like stress, sleep, and mental health—all of which can impact your ability to lose weight. This holistic approach sets you up for long-term success.
  4. Personalized Plans: Weight loss is not one-size-fits-all. A nutritionist can tailor a plan to your individual needs, preferences, and lifestyle, ensuring you can stick to it over time.
  5. Support and Accountability: One of the biggest challenges in weight loss is staying motivated. Regular check-ins with a nutritionist provide the support and accountability necessary to keep you on track.
  6. Mental and Emotional Health: Food is often tied to emotional and mental well-being. A nutritionist can work with you to develop strategies to manage emotional eating, helping you create a healthier relationship with food.

nutritionist for weight loss

Natural alternatives to weight loss jabs to lose weight fast:

Some foods can speed your metabolism and help you to burn more fat and lose weight fast. Isn’t it what everyone who is looking for weight loss programmes wants?

Here are my top tips for a natural way to lose weight:

  1. Increase protein in the diet
  2. Take omega-3 supplements 
  3. Add turmeric to your food, ginger and cinnamon
  4. Control portion size
  5. Berberine supplements

 

Ditch the weight loss jabs, make your body produce more hunger control hormones naturally

 

That’s right, the weight loss jabs sold in the chemist and prescribed by many doctors is a shot of the hunger control hormones. 

But I will explain something interesting…Our gut is a powerhouse. ​​Many functions in our body depend on our gut health. In the gut, after eating a diet with fibre we produce butyrate. Butyrate is responsible for activating the production of the hunger-control hormones. Also, healthy fats like oily fish, avocado, nuts, olive oil, are potent stimulators of GLP-1. If the gut is healthy and well-balanced it will increase the production of these hormones that control appetite and blood sugar levels. This is exactly what the weight loss jabs do. However, you can treat your gut with a diet including prebiotic foods that will increase butyrate. 

 

Foods that can increase the good bacteria of your good and activate this process naturally:

  • beans, chickpeas, peas, lentils
  • fibre from sources like flaxseeds, a variety of fruits and vegetables
  • healthy fats like oily fish, avocados, nuts, olive oil
  • whole grains like quinoa, brown rice, oats

 

Quick fixes like weight loss injections might seem appealing, but they rarely lead to lasting results. Often, they mask deeper issues—whether they’re mental, motivational, or emotional—that need to be addressed for true success. Learning how to eat well, understand your body, and maintain muscle mass will give you the lasting results you deserve.

By working with a nutritionist, you’re investing in yourself for the long haul. You’ll gain the knowledge and tools to not only lose weight but to keep it off in a healthy, sustainable way—without the risks and side effects of injections. Remember, weight loss is a journey, not a race. It’s always better to go slow and steady with the support of a qualified dietitian or nutritionist who will guide you every step of the way.

If you are looking for help to lose weight in a natural and healthy way, contact us now.  We are the leading weight loss clinic in London with over 15 years of experience and many happy clients!

Alternatives to Weight Watchers Near Me: The Importance of Personalized Nutrition Consultations

weight watchers near me

In the UK, many people seek weight loss programmes like Weight Watchers as an alternative to achieve their weight loss goals. While these programmes can help you lose weight, there are better and more personalised alternatives that, in the long run, can bring you more effective and lasting results. I am a dietitian with 15 years of experience in weight loss in practice, and in this article, I want to share with you the benefits of weight loss consultations with nutritionists and dietitians instead of generic weight loss programs like Weight Watchers.

 

What is Weight Watchers?

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

Participants are given a daily points allowance tailored to their weight loss goals, encouraging them to make healthier food choices while still enjoying a variety of foods.

In addition to the point system, WW offers a supportive community through workshops, online forums, and mobile apps, allowing members to connect with others who share similar weight loss journeys. The idea is to foster accountability and motivation among participants, making the process feel less isolating.

However, while Weight Watchers may seem appealing due to its structured approach and community support, it does have some limitations. The programme is generic, tends to take a one-size-fits-all approach, and lacks personalisation. This can implicate overlooking clients’ dietary preferences and restrictions as well as health conditions. For instance, someone with a medical condition such as diabetes may require a specific meal plan that isn’t adequately addressed by the general guidelines of WW. Additionally, the professionals working and coaching members are not necessarily qualified nutritionists and dietitians. No health checks are required. 

There are no food restrictions, so you can eat sugary foods as they count towards your points. Moreover, members learn a lot about how many points are in each food but don’t learn about the nutritional values of foods. This may result in participants eating more foods that are lower in points but not necessarily achieving optimal nutrition or a wide variety of healthy foods, leading to potential nutritional deficiencies. The daunting side reported in many reviews is that you need to use the app and add points, which can be time-consuming and boring.

Overall, while Weight Watchers can be a starting point for weight loss for some, it may not be the most effective and sustainable approach in the long run. A more personalised approach implemented by a professional like a nutritionist or dietitian will be more cost-effective and bring lasting healthy results. 

Here is why.

The Importance of Nutrition Consultations

Consulting with a nutritionist offers a distinct advantage over generalised weight loss programs like Weight Watchers. A nutritionist specialises in providing personalised guidance and creating a tailored meal plan that takes into account an individual’s specific health goals, dietary preferences, lifestyle factors, and any underlying medical conditions. This individualised attention can lead to more effective and sustainable weight loss outcomes.

One of the key benefits of working with a nutritionist is the comprehensive assessment that occurs during the initial consultation. A nutritionist will conduct a thorough evaluation of your medical history, dietary habits, and lifestyle. They may also assess body composition using specialised tools, such as the Tanita body composition machine, which provides insights into metrics like body fat percentage, metabolic age, and water composition. This detailed analysis allows the nutritionist to craft a plan that not only promotes weight loss but also enhances overall health and wellness.

A nutritionist goes beyond simply providing a meal plan; they offer ongoing support and accountability. This support includes regular follow-ups, where progress can be discussed, challenges can be addressed, and strategies can be adjusted as needed. Whether it’s finding ways to navigate social situations, addressing cravings, or tweaking meal options to keep things exciting, the guidance of a nutritionist can help clients stay on track.

Moreover, nutritionists focus on educating clients about the nutritional value of foods. This education empowers individuals to make informed choices, helping them develop a healthier relationship with food. Rather than just focusing on calories or points, a nutritionist emphasises the importance of whole, nutrient-dense foods, encouraging clients to understand how various foods impact their health.

In addition to weight loss, consultations can address specific health conditions, such as diabetes, hypertension, or food intolerances. By working with a nutritionist, individuals can receive customised recommendations that align with their health needs, ensuring that they are not just losing weight but also improving their overall health and well-being.

Benefits of Consulting a Nutritionist in London

When searching for weight loss solutions, individuals in London may consider various options, but consulting a nutritionist stands out as a particularly beneficial choice. The advantages of seeking personalised nutrition services in a busy city like London include access to expert guidance, customised plans, and the ability to address individual health concerns effectively.

  1. Access to Expertise:

In London, clients can find qualified nutritionists near me who have undergone extensive training and are up-to-date in the latest nutritional science. These professionals bring a wealth of knowledge to the table, allowing them to provide evidence-based recommendations tailored to individual needs. This expertise is essential to achieve weight loss and optimal health at the same time. 

  1. Personalised Nutrition Plans:

Unlike generic weight loss programs like ‘Weight Watchers Near Me’, weight loss nutritionists create personalised meal plans that consider each client’s unique circumstances. Factors such as age, gender, activity level, dietary preferences and restrictions, and health conditions are all taken into account. This customised approach ensures that clients receive a plan that is not only effective but also enjoyable and sustainable. Additionally, during a nutrition consultation, the nutritionist will refer individuals to do any necessary check-ups or tests to understand even better their body and health.

  1. Support and guidance for motivation and success:

The journey to weight loss and improved health is often challenging because most people struggle to change habits alone. But having the support of a nutritionist can make a significant difference. Nutritionists provide motivation, encouragement, and accountability throughout the process. They also help you to set realistic goals, so you avoid frustration. Regular follow-up appointments allow for continuous monitoring of progress, making it easier to celebrate successes and make adjustments as needed.

  1. Addressing Specific Health Concerns:

Many individuals may have specific health concerns that require special attention, such as food allergies, intolerances, or chronic conditions like diabetes or heart disease. A nutritionist is equipped to guide how to manage these issues through diet, ensuring that clients not only achieve their weight loss goals but also maintain optimal health.

  1. Success Stories:

Personalised consultations can lead to tangible results. Sharing testimonials or success stories from clients who have benefited from your services can further illustrate the value of working with a nutritionist. Highlighting specific achievements, such as significant weight loss, improved energy levels, or better management of health conditions, reinforces the effectiveness of personalised nutrition support.

nutritionist near me

Although weight loss programmes like Weight Watchers can help you lose weight, they are very generic and may not be the best option in the long run, especially for someone who has struggled with their weight for a long time. Seeking help from a qualified nutritionist and having nutrition consultations are more effective and sustainable because individuals not only learn how to eat well to lose weight and maintain it, but they also have the assurance that they are making the right food choices with confidence, something you learn and can take for life.

If you are searching for a nutritionist near me and are ready to lose weight and feel fantastic, book your consultation here.

10 Arabic Foods That Support Weight Loss

arabic weight loss nutritionist

Arabic cuisine offers a wealth of delicious, wholesome foods that can support weight loss while still allowing you to enjoy your traditional meals. By focusing on healthy ingredients and portion control, you can savour the flavours of the Middle East and achieve your health goals.

As a Harley Street nutritionist in the heart of London, I have the honour of encountering patients of many different cultures and backgrounds. The diversity of people we see in our clinic is incredible because it enables us to gain experience with different cuisines and cultures. As a nutritionist, I aim to teach people to eat well to lose weight and transform their health, so today, I will list here 10 Arabic foods that support weight loss.

Arabic cuisine offers a wealth of delicious, wholesome foods that can support weight loss while still allowing you to enjoy your traditional meals. By focusing on healthy ingredients and portion control, you can savour the flavours of the Middle East and achieve your health goals.

 

Here are 10 Arabic foods commonly enjoyed that can help you on your weight loss journey:

 

1. Hummus (Chickpeas)

Hummus, made from chickpeas, tahini, olive oil, and lemon, is a popular dip in Arabic cuisine. Chickpeas are packed with fibre and protein, which keep you full longer and help reduce overall calorie intake. Homemade versions allow you to control the ingredients for a healthier option.

Tip: Use hummus as a dip for fresh vegetables or spread it on rice cake for a satisfying and nutritious snack.

 

2. Lentil Soup (Shorbat Adas)

Lentil soup is a go-to in many Middle Eastern households. It’s low in calories but rich in fibre and protein, making it ideal for weight loss. Lentils help control hunger by promoting feelings of fullness and aiding digestion.

Tip: Have a medium bowl of lentil soup as a light meal or a small bowl before your main dish to help manage portion sizes.

 

3. Grilled Fish

In many coastal regions, fish like sea bass, salmon, and mackerel are staples of Arabic diets. Fish is a lean source of protein and rich in omega-3 fatty acids, which can boost metabolism and aid in fat loss.

Tip: Season your fish with Arabic spices like sumac or za’atar and grill it for a healthy, flavourful meal.

 

4. Dates (Tamr)

Though dates are naturally sweet, they are loaded with fibre, vitamins, and minerals like magnesium, making them a better choice than processed sweets. Eaten in moderation, they provide an energy boost without spiking blood sugar excessively.

Tip: Limit your intake to 2–3 dates when craving something sweet, and pair them with almonds or walnuts for a balanced snack.

 

5. Salads with Cucumbers and Tomatoes (Salata)

Fresh salads made from cucumbers, tomatoes, parsley, and lemon juice are refreshing and low-calorie. These vegetables are rich in water content and vitamin C, which helps with hydration and keeping hunger at bay.

Tip: Start your meals with a fresh salad to add volume to your meal without adding many calories.

 

6. Bulgur Wheat

Bulgur, commonly used in dishes like tabbouleh and kibbeh, is a whole grain that’s low in calories and rich in fibre. It helps you stay full longer and is a great alternative to white rice.

Tip: Add bulgur to salads or serve it as a side dish to keep meals satisfying and nutrient-dense. Control portion size for weight loss.

 

7. Eggplant (Batinjan)

Eggplant is a popular vegetable in Arabic cuisine, often used in dishes like baba ghanoush or moussaka. Low in calories and high in fiber, it helps promote digestion and satiety when prepared healthily.

Tip: Bake or grill eggplant with olive oil and Arabic spices for a tasty, low-calorie side dish or spread.

 

8. Plain Yogurt (Laban)

Plain yoghurt is a common side dish in many Arabic meals. It’s a rich source of protein and probiotics, which aid digestion and help you feel fuller longer. Choose unsweetened versions to avoid unnecessary sugar.

Tip: Use full-fat, plain yoghurt as a base for dressings or enjoy it with a sprinkle of seeds for a light snack.

9. Olives

Olives are a flavourful addition to many Arabic dishes and are rich in healthy fats, particularly monounsaturated fats, which can help promote fat burning. Eating them in moderation can be beneficial for weight loss.

Tip: Include a few olives in salads or dishes like fatteh for added flavour and healthy fats.

10. Quinoa

Though quinoa isn’t traditional in Arabic cuisine, it’s becoming popular as a healthy grain alternative. Rich in protein and fibre, quinoa supports weight loss by keeping you full and energised.

Tip: Use quinoa in place of rice or mix it with Arabic spices for a flavorful and healthy side dish.

 

Arabic cuisine can be a healthy choice for weight loss. The key is to make the right adaptations and control portion sizes. A nutritionist or dietitian can help you choose wisely. If you need help to lose weight and are looking for a bespoke diet that caters for your food preferences and culture, we can help you from anywhere in the world with online consultations.

The Best Diet to Lose Weight: Everything You Need to Know

best diet to lose weight

When it comes to losing weight, everyone’s looking for the best nutritional diet—one that works, provides lasting results, and doesn’t feel like a constant struggle. At Raquel Britzke Clinic, we believe that the key to sustainable weight loss lies in personalisation and support. As experienced dietitians and nutritionists specialising in weight loss, we have developed a method that is scientifically backed and uniquely tailored to each individual’s needs. Let’s explore and understand what makes our approach the best nutritional diet to lose weight.

1. The right amount of Macronutrients

The best nutritional diet for weight loss isn’t about eliminating food groups or drastically cutting calories. Instead, it’s about understanding what is going to work for your body at that point. This can be assessed during a nutrition consultation. Our weight loss programmes include an optimal combination of all three macronutrients—proteins, carbohydrates, and fats—while ensuring a healthy caloric intake.

  • Protein: Protein is a thermogenic for weight loss. It helps preserve muscle mass, speeds metabolism and keeps you feeling full longer. Our plans include a variety of high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based options. We create diet plans to support muscle retention and fat loss.
    Tip: Incorporate protein-rich snacks like Greek yoghurt or a handful of nuts to help curb cravings and maintain energy levels.
  • Carbohydrates: Contrary to popular belief, carbs are not the enemy. They are an essential source of energy, especially for those leading active lifestyles. Of course, how much carbohydrates you eat and what the sources are matter a lot. We focus on complex, slow-digesting carbohydrates like whole grains, fruits, and vegetables. This approach helps maintain energy levels and stabilises blood sugar, reducing cravings and the likelihood of binge eating. The portion size is very important, too!
    Tip: Choose real foods over processed options and eat small portions of carbohydrates daily. 
  • Fats: Healthy fats help regulate hormones, absorb vitamins, and overall health. We incorporate sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish, to ensure you stay satiated. Research shows that diets rich in healthy fats can also promote weight loss by enhancing feelings of fullness and reducing overall caloric intake.
    Tip: Add a tablespoon of nut butter to your smoothie or a drizzle of olive oil on your salads to boost flavour and nutritional content. Always opt for a full-fat version of products like yoghurt.

2. Personalized Nutrition: A Deep Health Assessment

At Raquel Britzke Clinic, we don’t believe in one-size-fits-all diets. Our method stands out because of the comprehensive health assessments we conduct before creating any personalised nutrition plan. We use tools like DNA testing, food intolerance tests, and body composition analysis to get a deep understanding of your unique needs.

  • Vitamins and Minerals: It’s not just about calories and macronutrients. To achieve optimal health and sustainable weight loss, we calculate all essential vitamins and minerals in your diet. This ensures you’re not missing out on key nutrients like Vitamin D, B12, and iron, which are vital for energy levels and overall well-being. Our focus on micronutrients helps improve your health and vitality, setting the stage for successful weight management.
    Tip: Consider keeping a food diary to help track your nutrient intake and identify any gaps in your diet.
  • Customised Plans: After assessing your medical history, lifestyle, and goals, we create a personalised diet plan that aligns with your body’s needs. Whether you’re managing conditions like hypothyroidism diabetes, or transitioning to a vegan/vegetarian diet, we tailor everything to ensure maximum results. Our customised meal plans include delicious recipes and practical tips to make healthy eating enjoyable and achievable.

3. Accountability and Ongoing Support

One of the most critical aspects of the best nutritional diet to lose weight is accountability. Many people struggle with weight loss because they don’t have the necessary support or motivation. At Raquel Britzke Clinic, we provide:

  • Regular Follow-ups: Our clients benefit from frequent check-ins and progress reviews, where we track weight, body composition, and other key health metrics. The diet strategy is changed monthly to keep you on track and to achieve your weight loss results. We emphasise the importance of setting realistic, achievable goals and celebrate your successes along the way.
    Tip: Keep a journal of your weight loss journey to reflect on your achievements and setbacks, making it easier to stay accountable.
  • Support: Whether you need motivation or have questions, we are always available to provide guidance. You’re never alone in your journey. We are proud to offer support during your weight loss journey with your dietitians.

4. Sustainable Weight Loss: A Long-Term Solution

Fad diets often promise rapid weight loss but fail to deliver sustainable results. At Raquel Britzke Clinic, we focus on a sustainable approach that promotes fat loss while preserving muscle mass. Our method is designed to help you not only reach your ideal weight but maintain it in the long run.

  • Lifestyle Integration: We help you integrate healthy habits into your daily routine, making it easier to follow the diet without feeling deprived. We focus on real, whole foods that nourish your body, and we educate you on how to make smarter choices even after your program ends. This way, healthy eating becomes a natural part of your lifestyle.
  • Safe and Effective: Our method prioritises your overall health. We ensure that your weight loss journey is safe, with a deep focus on long-term success instead of quick fixes. We monitor your progress closely and make adjustments as needed to ensure you are on the right path, all while promoting a positive relationship with food.

5. Client Success Stories: Real Results

At Raquel Britzke Clinic, we pride ourselves on the success of our clients. Here is one inspiring story that demonstrates the effectiveness of our approach:

Aileen’s Journey, Aileen, 60 years old, came to our clinic after struggling to lose weight on her own for years. Throughout three consultations in just ten weeks, she lost 10 kg of body fat. Aileen’s journey was a significant learning curve for her, especially after trying various weight loss methods without success. One of the key components of her treatment was the food intolerance test, which helped us tailor her diet to her specific needs. We are incredibly proud of Aileen’s achievement and the commitment she made to her health.

Diana Cika, mum of 2, struggled to lose weight on her own. She has hypothyroidism and followed our method, coming monthly to our London Clinic. In one year, she lost 35kg of body fat and gained her confidence back. She can now fit into clothes that never fit before, and she has more energy to play with her two children.

To read more success stories and see real transformations from our clients, visit our Success Stories page. Each story reflects our commitment to helping individuals achieve their weight loss goals through personalised care and support.

6. FAQs About Weight Loss Nutrition

Q: How quickly can I expect to lose weight?
A: Weight loss varies for each individual. Our goal is to create a sustainable plan that promotes a steady weight loss of around 1kg per week.

Q: Will I have to give up my favourite foods?
A: Not at all! Our plans focus on incorporating your favourite foods in a balanced way, allowing you to enjoy them without guilt.

Q: Do I need to exercise to lose weight?
A: Not at all! Our nutrition plans can lead to weight loss even without formal exercise. However, we do encourage physical activity for its numerous health benefits.

Why Raquel Britzke Clinic?

Our clinic is renowned for its expertise in the weight loss field. All our nutritionists are registered dietitians with extensive training and postgraduate qualifications. We have helped countless clients achieve their goals by providing personalised, well-rounded nutritional plans based on scientific evidence. By focusing on comprehensive health assessments and ongoing support, we’ve developed what we believe is the best nutritional diet to lose weight.

Ready to Start Your Journey?

If you’re looking for a sustainable and effective way to lose weight, the Raquel Britzke Clinic can help. Book a consultation today and discover how our personalised approach can transform your health and well-being. Together, we can create a plan that not only helps you lose weight but also equips you with the knowledge and tools to maintain a healthy lifestyle for years to come.

Achieving weight loss is not just about a diet; it’s about a holistic lifestyle change that prioritises your health and happiness. At Raquel Britzke Clinic, we are committed to guiding you every step of the way, ensuring that you not only reach your goals but also enjoy the journey. With our proved approach, personalised nutrition plans, and support, you can trust that you’re taking the best path toward a healthier you.

Ultra-processed foods: What are they and how to avoid on your diet

ultra-processe food

What are ultra-processed foods (UPFs)?

Ultra-processed foods are products that come from multiple stages of processing using various ingredients. Many of these ingredients are for industrial use only, meaning they don’t exist in nature as ready-to-use items.

These ingredients are formulated for specific purposes, such as extending the shelf life of food, giving artificial flavour to make the product more palatable, or providing creaminess to food products. Most of the time, these foods are made with the primary goal of increasing their sales potential. 

As a dietitian, my mission is to teach my patients how to eat real food and how to choose their food wisely. I want to write about UPFs to inform you and empower you to make better food choices.

 

How is food classified?

The term “ultra-processed” comes from the NOVA food classification system developed by the University of São Paulo in Brazil. In this system, foods are categorised into four groups based on the type of processing involved in their production:

  • Category 1: Unprocessed or minimally processed foods – These are foods obtained directly from nature, such as vegetables, leaves, seeds, meats, fruits, eggs, and milk, and are consumed without undergoing any processing or alteration. Minimally processed foods involve minimal changes like cleaning and selecting grains for consumption, grinding grains into flour, freezing meat cuts, or pasteurising milk.
  • Category 2: Processed culinary ingredients – This group includes foods extracted from unprocessed or minimally processed foods or directly from nature to be used for seasoning and cooking. Examples include oils, fats, sugar, and salt.
  • Category 3: Processed foods – These are products made from unprocessed foods with added salt or sugar. Examples include preserved vegetables, fruits in syrup, cheese, and bread.
  • Category 4: Ultra-processed products – This category refers to the ultra-processed foods mentioned earlier. Examples include filled cookies, soft drinks, packaged snacks, instant noodles, processed and packaged meats, processed cereals, and processed yoghurts.

 

Why should we avoid ultra-processed foods in our daily diet?

This type of food product is nutritionally unbalanced, containing large amounts of salt, sugar, and fats, which leads to overconsumption due to its high palatability. Of these products, only a small portion comes from natural foods, with the rest made up of culinary ingredients and food additives.

Often, these products contain ingredients exclusive to the industry, developed in labs from petroleum and coal. These additives are included to extend the shelf life, enhance flavour, and keep consumers coming back to buy more.

Did you know that bread, classified as processed food, can become ultra-processed if extra ingredients like hydrogenated vegetable fats, sugar, starch, whey protein and emulsifiers are added? Processed bread should only contain flour, yeast, water, and salt on its ingredient list.

junk food and healthy food

Have you heard of empty calories?

Empty calories come from foods that provide energy, often in large amounts, mostly from poor-quality sugars and fats, without supplying nutrients like vitamins, minerals, or fibre. That’s why they’re called “empty”, you’re consuming a lot of calories without the essential nutrients that are vital for health.

So, how do you know if a food is ultra-processed?

The best way is to read food labels. The main part to check is the ingredient list. If a product has a long list of ingredients, usually more than five, and contains unfamiliar names, it’s likely an ultra-processed product. 

Did you know the ingredients are listed in order of quantity? So, the first ingredient listed is the most abundant. If sugar is listed first, then sugar is the main component.

food labelling, ultra-processed food

And what about products marketed as low-calorie, diet, or light? Are they a better option?

The answer is no. Often, to reduce calories or remove something specific like sugar or fat, companies add other substances to maintain the expected texture, flavour, and aroma. Many times, fat is reduced at the expense of adding more sugar or vice versa. Additionally, chemicals are often added to mimic the effects of sugar or fat. The big issue is the marketing of these products, which promotes them as healthy due to lower fat, for example. Many emulsifiers are added to UPFs to improve taste and texture, and while some studies suggest they may have negative health effects, more research is needed to determine their exact impact.

Can light or diet ultra-processed foods cause weight gain?

While light or diet ultra-processed foods may reduce certain ingredients like sugar or fat, they often contain additives that enhance flavour, which may encourage overconsumption, potentially leading to weight gain. There is growing evidence that high consumption of ultra-processed foods may be associated with obesity, as they are often energy-dense and low in nutritional value.

 

As a dietitian in my clinic, I always recommend eating whole foods in their natural form and always avoid low-fat and light versions. Natural fats are not the enemy, as we need healthy fats in our diet for hormone brain health.

And have you noticed the packaging of these UPFs?

They are often brightly coloured to catch the consumer’s eye, and they usually come in large packages, encouraging overeating. Also, these packages are designed to be easy to open, requiring no physical effort, which further promotes a sedentary lifestyle since you don’t even need to prepare your food.

Another important point is the environmental impact.


The production of ultra-processed products is considered harmful to the planet for several reasons, such as:

  • They increase waste from packaging, which ends up being discarded and polluting the environment.
  • The industries that produce these products require large areas of land and advanced technology, leading to deforestation to make space for new factories.
  • The demand for sugar and oils promotes monoculture farming, which relies heavily on pesticides and fertilisers, which is strongly associated with soil and water contamination.
  • It also requires large-scale distribution of these products, involving long transportation routes that contribute to increased pollution and energy consumption.

Navigating the world of food labels and understanding the impact of UPFs on your health can be overwhelming. That’s where a professional nutritionist comes in. By working with a nutritionist, you’ll receive personalised guidance tailored to your unique health needs and lifestyle. Whether it’s identifying healthier alternatives, understanding portion sizes, or learning to read ingredient labels effectively, a nutritionist helps you make informed, balanced food choices.

In addition to creating a customised nutrition plan, a nutritionist provides ongoing support to help you stay on track with your goals. From meal planning to offering practical tips for daily challenges, you’ll have expert advice every step of the way. Our clinic also offers continuous communication through our app, where you can ask questions, get encouragement, and have your plan adjusted in real time based on your progress.

With the right guidance, achieving a healthier lifestyle and reducing your reliance on UPFs becomes not only manageable but sustainable in the long term.

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