Health Archives

12/19/202412/19/2024

How a dietitian helped me to lose weight: 26kg in 5 months

If you are looking for help to lose weight, stay here and read until the end to find out how a dietitian helped someone to lose 25kg in 5 months.

Meet Barbara Moniz, who lives in Canada and achieved her weight loss goals through online dietitian consultations at Raquel Britzke Clinic. Barbara successfully lost 26kg in 5 months with personalised care and direct support from her dietitian throughout the process.

Barbara joined the Transform360 weight loss programme, designed for men and women aiming to lose 20kg or more in six months. The programme includes monthly consultations with a private dietitian from Raquel’s team and a supportive WhatsApp group where participants interact and help each other along the way. However, you can achieve weight loss purely by doing monthly weight loss consultations either in the clinic in London or doing it online.

Not only did Barbara transform her body, but she also experienced a significant boost in energy levels for daily activities, eliminated leg and back pain, and gained much more confidence.

Why did you seek help from a dietitian to lose weight?

“At the start of the year, I felt frustrated, very heavy, and lacked energy for anything. I knew I needed to make a change.
But I was also tired of trying countless diets that didn’t work. I have been following Raquel’s work on Instagram and Facebook for 12 years, and I’m a big fan. When Raquel announced the opening of a new Transform360 group, I decided to sign up. I was confident it would work, as I’d seen so many testimonials and feedback from other patients.”

How was the weight loss process and your online consultations with the dietitian?

Barbara followed the diet plan strictly and lost 20kg within the first three months. “That gave me so much motivation to keep going,” she shared.

“In addition to sticking closely to the diet, I exercise 3–4 times a week because I want to tone my body and gain muscle definition. My dietitian is incredibly attentive and always available to answer my questions.

The monthly one-hour consultations are amazing, as I can clarify all my doubts. Even between consultations, I had support, and my dietitian always checked on me and asked about my progress. This level of care and guidance ensured I stayed on track with clear and achievable goals—without crazy diets or attempting it alone, making mistakes, and getting frustrated.

Having a qualified specialist in weight loss and personalised consultations made all the difference in my journey.”

What were the diets like over these six months?

“Each month, the diet strategy changes to stimulate the metabolism for further weight loss. Calorie intake is tailored to each patient’s metabolism, dietary preferences, and lifestyle.

Each month involved a specific approach, such as detox, low-carb, or Mediterranean diets. The meal plans were detailed, including timings, portion sizes, and combinations of foods. The foods were accessible and easy to find regardless of where you live.

We also had access to a substitution list and a healthy recipe book for more alternatives when needed.”

How else can the dietitian can help beyond weight loss?

Barbara shared, “I’m focused on losing weight because I know that healthy eating and reaching a healthy weight will improve my fertility and lead to a healthier pregnancy.”

“I had tried losing weight in the past without success, mainly due to inconsistency and a lack of motivation and support—something I now have thanks to this programme.”

What has changed in your life now that you’ve lost 26kg?

“My family keeps complimenting me and asking, ‘Wow! What did you do?’

Even my boyfriend has lost 7kg just by following the lifestyle changes I made at home—imagine if he had a personalised plan for himself!

Before, I used to have a lot of knee and back pain, but all that changed with the weight loss.

My confidence and self-esteem have improved drastically. I looked at myself in the mirror and decided I didn’t want to stay the same. I had to change. Today, I’m amazed at how far I’ve come, and my self-belief has grown so much.

The clinic provides a lot of support, which helps immensely. I watched the videos and resources they shared, which motivated me to stay on track and believe in myself.”

Barbara, if you could pick one thing you liked most about the programme, what would it be?

“I liked everything, but the meal plans were my favourite because they were completely personalised to my preferences.”

What would you say to people hesitant about starting or sticking to a diet?

“First, it’s an investment—but it’s an investment in your health, and that’s priceless. You have to want to change, and the Raquel Britzke Clinic is the best option to help you achieve that because of their experience and support.

It’s not easy, but you can’t give up. You need to want it and commit to it. I now have so much energy and get so much done both at home and outside.

Most importantly, you have to change your mindset. There’s no point in losing weight if you keep the same unhealthy mentality—it will only lead to regaining the weight. Changing my way of thinking towards eating and food choices were the biggest transformations I’ve made.”

If Barbara’s story inspired you, or if you or someone you know needs help to transform their body and health, book a dietitian consultation at our clinic—online or in person in central London. Benefit from personalised care and attention to help you achieve your goals and maintain them for life. Lose weight with the help of a dietitian for lasting results. Book your consultation by clicking here.

10/29/202411/29/2024

Weight Loss Success: Reversing Type 2 Diabetes and Losing 36kgs

Achieving weight loss success fast with a sustainable diet is a goal many aspire to, but Céu Martins has shown that it’s possible in a way that also prioritises long-term health and happiness. After joining the registered dietitian Raquel Britzke’s online programme, Céu lost 36 kg in 6 months—without injections, pills, surgeries or meal-replacement shakes. Her journey didn’t just result in weight loss; it also led to an incredible transformation in her mindset, lifestyle, and health. Today, her Type 2 diabetes is under control, and she’s happier and more confident than ever. Céu shares how her life has changed in this article and answers questions about her inspiring weight loss success story.

What did Céu do to achieve her weight loss success?

Céu joined Raquel Britzke’s online weight loss programmes, and she didn’t exercise. She subscribed to our weight loss programmes, followed the diet, and she was beyond the expectation of success in a short time. Her commitment and dedication show. The programme was created by Raquel, a registered dietitian. The weight loss online programme includes personalised meal plans for your metabolism, recipes, weight loss tips in videos and resources and unlimited support from a dietitian.

After losing 24kg her doctor was surprised and pleased to announce that her type 2 diabetes was controlled. She was over the moon. But her dedication and focus to lose more weight didn’t stop there.

In a interview with Raquel, Céu was asked the following questions:

What motivated you to stay so focused on weight loss during the early stages of the programme?

Céu: “I had a goal and a clear vision of who I wanted to become. I was always tired of feeling exhausted, unable to do the simplest things. In those early stages, I was incredibly focused. Even during Christmas, I didn’t stray from the diet because I knew what I wanted.”

Raquel’s programme encourages people to enjoy the festivities, but Céu made the personal choice to stay committed. “For patients like Céu, we support balance. But she was so focused and dedicated that she chose to stay on track, even when others around her were celebrating. Her discipline has led to a lasting transformation.”

How has your relationship with food and diet changed now?

Céu: “Now, I allow myself to enjoy things without feeling guilty. When I go on holiday, I enjoy all the food, including desserts, and I don’t feel guilty. But I also know when to get back on track. It’s a new mindset—a healthier one.”

After reaching her weight-loss goal and achieving a healthy maintenance routine, Céu’s approach changed to incorporate balance and joy in eating. Her mindset transformation means she no longer feels restricted but instead enjoys her meals with a sense of freedom and control. She’s found what sustainably works for her, including occasional treats on the weekends, and is loving this new phase of her life.

How has this weight loss transformation impacted your day-to-day life?

Céu: “I feel like I can do everything now. I don’t need to take the lift anymore, and I can carry my groceries without getting tired. My energy levels are incredible; I wake up every morning feeling refreshed, ready to take on the day.”

Her husband is a witness and confirms, ‘she is a new woman. Céu was very dedicated and focused.

Céu’s high energy and vitality have changed her daily routine. She once struggled with the smallest tasks, like standing for too long or folding laundry. But with her weight loss and controlled diabetes, she now feels empowered to move through her day with ease, embracing tasks she once found exhausting.

And it is not only that, her weight loss success has inspired friends and family. She recommended three friends and her sister to do our programmes. So, it is clear that her weight loss results and high energy levels were visible, and she invited other people to try it, too.

What other benefits have you experienced with the weight loss success?

Céu: “My self-esteem has increased so much. I love looking in the mirror now, which is something I avoided before. I feel more confident, and I’m wearing clothes that make me feel good. I went from a size XL to a size S, and it feels amazing.”

With her incredible weight loss and improved health, Céu’s self-confidence has soared. This new phase of her life isn’t just about physical changes; it’s about how she feels about herself. Her transformation has brought visible joy, and her family and friends are proud of her achievements. Her husband especially admires her commitment and celebrates her renewed self-confidence.

Looking back, would you change anything about your journey?

Céu: “No, I wouldn’t change a thing. It was hard work, but it was worth it. I’ve learned so much about myself and my health. This isn’t just about weight loss; it’s about the new person I’ve become. Now, I have the tools to stay healthy for life.”

Céu’s journey is a great reminder that weight loss success can be achieved healthily and sustainably with the right mindset and support. Her transformation goes beyond physical changes, encompassing a renewed sense of self-worth, energy, and overall well-being. If Céu’s story inspires you, know that you, too, can begin a journey toward a healthier life.

Would you like to be our next success story? Click here to start your transformation today.

Raquel Britzke’s weight loss method that Céu followed has been validated by more than 10.000 people. The main principle is that you lose body fat and maintain muscle mass while eating real food. You learn how to eat without starving yourself. Although the method encourages exercising for general health, for weight loss success, exercise is not necessary.

If you are inspired by Céu and want to know more about our programmes, read more about Body Reset, which is a programme that is complete and will help you to quick start your weight loss transformation.

The Body Reset Programme is a comprehensive, phased approach to sustainable weight loss and well-being, designed to empower participants with practical tools for managing emotions, building self-discipline, and staying motivated. The programme unfolds over three phases: a Detox Diet to reduce bloating and fluid retention, a Carbohydrate Cycling Diet to accelerate metabolism, and a Mediterranean Diet to encourage lifelong healthy eating habits with nutritious foods like vegetables, lean proteins, and whole grains. Each phase is supported by a personalised meal plan for your metabolism, 24/7 nutritionist support access, and a private group for community motivation. Participants also benefit from weekly coaching videos, effective 30-minute workouts, a collection of 50 easy recipes, and a substitution list for dietary flexibility. Together, these components provide a balanced, achievable pathway to lasting health.

Céu’s incredible transformation shows that weight loss success and health improvements, such as managing Type 2 diabetes, are achievable with diet, focus and the right support. Her story demonstrates that a sustainable diet, mindset shifts, and a structured programme can yield life-changing results—without extreme measures like injections or surgeries. If you’re looking to transform your life and health, Raquel Britzke’s programme offers a holistic approach that goes beyond weight loss to empower you with the tools needed for lasting well-being. Let Céu’s success be your inspiration—begin your transformation today and discover a healthier, happier version of yourself.

10/18/2024

Nutritionist for Pregnancy: everything you need to know

The expertise of a nutritionist for pregnancy is invaluable to ensure the health of the mum and baby. Pregnancy is a unique and transformative experience in a woman’s life, where maintaining a balanced and nutritious diet is crucial for the health of both mother and baby. In this article, I will describe the critical role a nutritionist plays during this blessed time, the essential nutrients required for both mother and baby and how to navigate the myths of dietary advice available.

Understanding Nutritional Needs During Pregnancy

During pregnancy, nutritional requirements significantly increase to support foetal development and maintain the mother’s health. A nutritionist for pregnancy can provide personalised guidance to meet these heightened needs, focusing on essential vitamins and minerals such as:

Folic Acid: Crucial for preventing neural tube defects, folic acid should be consumed before conception and during early pregnancy.
Iron: Necessary for producing additional blood for the growing baby, iron helps prevent anaemia, which is common during pregnancy.
Calcium: Important for the development of the baby’s bones and teeth, adequate calcium intake also supports maternal bone health.
DHA (Docosahexaenoic Acid): An omega-3 fatty acid essential for fetal brain and eye development.
Vitamin D: Vital for calcium absorption and immune function.

Given these increased needs, a well-rounded diet becomes essential to ensure that both the mother and baby receive the necessary nutrients.

The Role of a Nutritionist for Pregnancy

Tailored Meal Planning

Every pregnancy is unique, and a nutritionist for pregnancy can design personalised meal plans tailored to the mother’s specific needs and health conditions. This personalised approach considers factors such as weight, activity level, and dietary preferences, ensuring optimal nutrition throughout each trimester.

First Trimester: Focus on folate-rich foods like leafy greens, legumes, and fortified cereals to support early fetal development.
Second Trimester: Eat enough to support fetal growth, emphasising protein-rich foods and healthy fats.
Third Trimester: Increase the calories in your diet. Concentrate on iron-rich and vitamin K foods to prepare for delivery.

Demystifying Myths

Pregnancy is surrounded by numerous myths about food, and a nutritionist for pregnancy can help navigate these misconceptions. Many women may wonder if they should avoid certain foods altogether. A nutritionist provides evidence-based recommendations, clarifying which foods are safe, which should be limited, and which are crucial for fetal development.

Portion Sizes and Energy Levels

Knowing how much to eat can be daunting, especially when you are very tired (pregnancy makes you tired) and you have so much to take care of, like your house, job and preparations for the arrival of the baby. It can be overwhelming, and sometimes nutrition is left on the side.

A nutritionist for pregnancy can help determine appropriate portion sizes and caloric intake, ensuring mothers receive enough energy without excessive weight gain. Gaining too much weight during pregnancy can lead to complications such as gestational diabetes, preeclampsia, and high blood pressure. A balanced approach helps mothers gain only what is necessary for a healthy pregnancy.

Identifying Safe Foods

Not all foods are safe during pregnancy. A nutritionist for pregnancy can provide guidance on safe food choices, helping to avoid harmful substances, such as artificial sweeteners, that may negatively affect fetal brain development. They ensure that mothers understand how to enjoy a varied and nutritious diet while keeping safety in mind.

Natural Remedies for Common Pregnancy Issues

Pregnancy can bring various challenges, such as constipation, heartburn, and food aversions. Instead of relying on medications, a nutritionist for pregnancy can suggest natural strategies to alleviate these issues. For example:

Constipation: Increasing fibre intake through whole grains, fruits, and vegetables and ensuring adequate hydration.
Heartburn: Identifying trigger foods and recommending smaller, more frequent meals to ease digestion.

Managing Weight and Health Concerns

For mothers who start their pregnancy overweight or have pre-existing health conditions, managing weight gain is critical. A nutritionist for pregnancy can provide guidance on maintaining a healthy diet while ensuring that both mother and baby are nourished adequately. They help develop strategies to reduce risks, avoiding excessive weight gain that can lead to underweight babies or complications.

Supplement Guidance

Pregnancy often necessitates the use of supplements to ensure adequate nutrient intake. A nutritionist for pregnancy can recommend the right supplements based on individual dietary needs, such as prenatal vitamins, iron supplements, or omega-3 fatty acids, ensuring that mothers receive all the essential nutrients needed during this crucial time.

Accountability and Support

Having a nutritionist for pregnancy provides an additional layer of support and accountability. Regular check-ins allow mothers to discuss their progress, address any concerns, and make adjustments as needed. This support alleviates stress and anxiety, offering peace of mind that they are following the right dietary practices.

After birth: Support for Breastfeeding

The role of a nutritionist for pregnancy doesn’t end with childbirth. After giving birth, the woman’s body is depleted of nutrients because most of her nutrition passes to the placenta and goes to the development of the baby. It is essential to carry on eating well to re-nourish and replenish the body with all vitamins and minerals. At the same time, looking after a newborn baby is a hard job (adorable, though). A nutritionist can help by designing a meal plan with easy, nourishing meal ideas to eat well and re-energise. There is no end to the importance of having a nutritious plan, the quality of the milk when you breastfeed depends on the mother’s diet. And all mums want to give the best to their babies, right?

Pregnancy is a phase in the woman’s life full of joy, hopes and challenges. A nutritionist for pregnancy is an invaluable resource to help to make the 9-months more smooth, offering nutrition expertise as well as support and evidence-based recommendations. From the beginning of the term until breastfeeding, having a nutritionist to guide you can get one less weight from your shoulder of worries and things to get right. If you are pregnant and thinking about starting your nutrition plan with a nutritionist, get in touch with us. We can help you to have a nourishing and healthy pregnancy.

Frequently asked questions for pregnancy

How many consultations are needed during pregnancy?

In our clinic, we have a pregnancy package which includes 3 consultations and ongoing support with the pregnancy nutritionist.

Each consultation is done at the beginning of each trimester. However, if you come to see us in your second trimester, you can do the pack for the second, third and after birth.

How much weight should I gain during pregnancy?

The expected weight gain during pregnancy can vary, and it depends on your BMI pre-pregnancy.

The nutritionist can calculate the weight gain range recommended according to your Body Mass Index (BMI) history. If your BMI is higher before pregnancy you should be cautions about how many kilos you gain during pregnancy as it can cause complications for mum and baby and labour.

Why should I avoid certain foods during pregnancy?

Although there are lots of myths and misinformation about it, it is important to note that there are foods that should be avoided.

A few examples are high levels of Vitamin A supplements and foods like sharks, as it can cause miscarriage. Other common foods

Are unpasteurised cheese, uncooked meat and eggs, raw fish and soft cheeses like camembert and brie. The reason is that pregnant women are more susceptible to foodborne illness (food poisoning). These foods can carry bacteria like salmonella (eggs), listeria (cheese), e-coli (uncooked meat) and so on. You wouldn’t get food poisoning immediately if you ate these foods, but you are at higher risk. So the recommendation is to avoid it.

Food poisoning or any infection during pregnancy can be a risk factor for the baby as it can pass through the placenta and can cause birth defects.

Can I have coffee during pregnancy?

Caffeine is also a question that we get asked a lot. It is recommended that pregnant women cut or reduce caffeine. The reason is that excess caffeine can cause miscarriage, especially in the first trimester, premature birth and low-weight birth in babies.

Foods with caffeine: chocolate, cola, coffee, tea, green tea, match.

It’s recommended no more than 200mg/day, which is one cup of coffee or 2 cups of tea.

How can I book my first consultation with a pregnancy nutritionist?

The consultation for pregnancy can be done in person in our London clinic or online at the comfort of your home.

You can book your first consultation with a pregnancy nutritionist clicking here.

Alternatively, if you have further questions, please get in touch here.

10/01/2024

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

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.

09/25/202410/14/2024

Prime Drinks: Healthy Choice?

As a dietitian in my clinic in London, I am asked the following question: Are prime drinks a healthy choice? Today, I will review what we found related to Prime drinks, compare them to other energy drinks, and give you my point of view.

What are Prime drinks? Why are they so popular?

Created in 2022 by YouTube sensations and amateur boxing rivals Logan Paul and Olajide Olayinka Williams Olatunji (KSI), these drinks became viral. There are two types: Prime Hydration and Prime Energy. One is more for sports fans, whereas the other is an instant boost of energy for adults.

The drinks have gained popularity due to their high-profile branding, celebrity endorsement and attractive marketing strategies. Their appeal is also enhanced by their flavours and the perception that they offer a performance boost.

What are the Prime ingredients? Do they contain sugar? Can children have it?

Prime energy drinks typically contain a mix of caffeine, B vitamins, electrolytes, and other ingredients aimed at boosting energy and hydration. The exact ingredients can vary between different products within the Prime line.

Prime hydration is caffeine free, contains water, coconut water, electrolytes (sodium, magnesium and potassium), branched-chain amino acids, antioxidants vitamins A and E, B vitamins, artificial sweeteners (sucralose and acesulfame potassium), natural flavours, gum arabic and ester gum as stabilisers, sea salt (in the hydration sticks).

Although Prime drinks have no added sugar, they use sugar substitutes (artificial sweeteners), like sucralose and/or Acesulfame K.

Due to their caffeine content, Prime energy drinks are not recommended for children or pregnant women, as excessive caffeine intake can have negative effects on their developing bodies.

What is it used for?

Prime energy drinks are designed to increase alertness and energy levels. They are often marketed to athletes and those needing a quick energy boost, especially before or after intense physical activity. Additionally, some versions are formulated to aid hydration and recovery.

Can I drink more than one bottle per day?

Prime energy

It’s generally advised to consume energy drinks in moderation. Drinking more than one bottle per day can lead to excessive caffeine intake, which may cause issues such as insomnia, jitteriness, or heart palpitations. It’s important to follow the recommended serving sizes.

Prime hydration

Yes, you can drink more than one bottle of Prime Hydration per day, but it’s important to consider a few factors. Prime Hydration is generally safe for most people because it contains no added sugars and has low calories. However, it is still rich in electrolytes, particularly potassium. Drinking too much potassium in a short period can lead to an imbalance, especially if you’re not losing electrolytes through sweat from exercise.

If you are not very active or sweating, excess electrolytes might not be necessary, and you could risk getting too much potassium or sodium.

Where to buy and how much does it cost?

Prime drinks are available at various retailers, including grocery stores, convenience stores, and online platforms. The price can vary depending on the retailer and the specific product, but typically, a bottle ranges from £2 to £4.

Prime hydration drink vs Gatorade

Prime and Gatorade are both popular hydration drinks, but they cater to different needs. Prime, a low-calorie, sugar-free option with coconut water and a higher potassium content, is marketed for general hydration and appeals to a younger audience. Gatorade, on the other hand, provides a more traditional formula with real sugars and higher sodium, designed for athletes needing quick energy and electrolyte replenishment during intense physical activity. As a nutritionist, I’d recommend Prime for everyday hydration due to its lower sugar content and fewer calories, making it a healthier option for those not engaged in strenuous exercise. However, Gatorade can be beneficial during prolonged or high-intensity workouts, where fast-acting carbohydrates and salt are essential to prevent dehydration and energy depletion. Moderation is key, as Gatorade’s sugar content may be unnecessary for casual drinkers.

Prime energy drink vs Lucozade

Prime and Lucozade are both energy drinks, but they have different formulations. Lucozade has been traditionally marketed as a sports drink and energy drink, containing carbohydrates and sometimes caffeine. Prime drinks are often marketed more towards energy and performance enhancement.

Is a Prime drink a better alternative to hydrating drinks?

Prime energy drinks are not a better alternative to hydrating drinks. Hydrating drinks like water, coconut water or electrolyte solutions are specifically designed to replenish fluids and electrolytes. Prime drinks have carbonated water, which should not be used as a substitute for regular water, it contains preservatives and artificial sweeteners, making it an ultra-processed product, which is already known to negatively impact our health. For hydration, water is generally more appropriate.

The dietitian’s explanation for Prime drinks

As a dietitian, I know that there are better alternatives for boosting energy or hydration. According to all the information gathered above about these energy drinks, it’s important to highlight that we should not exceed the recommended caffeine intake of 3 to 6 mg per kg of body weight. For example, for an adult weighing 60 kg, the caffeine intake limit should be a maximum of 360 mg per day.

To put this into perspective, one cup of espresso contains an average of 80 to 100 mg of caffeine, 200 ml of filtered coffee has around 90 mg, cola-based sodas have 50 mg of caffeine per 350 ml, and 50g of dark chocolate contains 35 mg of caffeine.

What I want to point out is that we can easily reach the maximum recommended daily intake of caffeine. For instance, in each can of this energy drink, there are 140 mg of caffeine. For the 60 kg person in the example, one can represent 40% of their total daily caffeine allowance.

Another important point to mention is the consumption of ultra-processed products, such as this energy drink. The intake of processed foods is associated with an increase in obesity, chronic diseases, and neurodegenerative conditions due to their composition, which is rich in chemical additives that are harmful to health.

Conclusion

So, is Prime Drink a healthy choice? Well, there are better ways to keep hydrated or to boost energy, like, for example, plain water, coconut water, pure coffee and a good diet! I wouldn’t suggest you drink it daily or as part of your exercise routine.

Get in touch with us and book a consultation with a dietitian from our team to guide you on the best diet to boost energy and the best way to keep well-hydrated for sports.

09/20/202409/20/2024

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

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.

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.

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.

08/29/2024

Ginger Shots Benefits: How Ginger Shots Can Enhance Your Health

Ginger shots have recently become very popular, with shops and cafes selling their brand of the shot. It is also known as an anti-inflammatory shot. This article will explore the ginger shots benefits and whether they are for everyone.

Ginger is a popular medicinal plant known for helping reduce inflammation, containing antioxidant properties, and relieving pain through its analgesic effect. Ginger shots are becoming well-known and are easy to add to your diet.

What are ginger shots?

They are small, concentrated doses made from ginger juice, which can be mixed with other health-promoting ingredients such as lemon, honey, and turmeric.

Ginger shots benefits to health

Ginger is anti-inflammatory, which can help reduce inflammation and body aches, and it has neuroprotective effects. Patients experiencing intense menstrual pain and migraines may benefit from using ginger shots during the luteal phase of the menstrual cycle.

Its effects are also observed during pregnancy and cancer treatment. For instance, ginger can help alleviate symptoms of nausea and vomiting, and might reduce the side effects of chemotherapy.

Opting for ginger shots to prevent gastrointestinal issues is a great idea because they help protect your gut cells and improve digestion. They have properties that reduce bloating and gas in the intestines. Additionally, ginger boosts the immune system by enhancing the protection of intestinal cells, supporting a healthy gut microbiome, and fighting infections.

When combined with lifestyle changes such as regular physical exercise and a healthy diet, these anti-inflammatory shots may contribute to positive results in weight loss and fat reduction. However, individual results can vary, and it’s important to approach weight management with a comprehensive strategy that includes a balanced diet and exercise supervised by a nutritionist.

The nutrients present in ginger, known as gingerols, help boost metabolism, increase energy, and reduce fatigue. Therefore, ginger intake may enhance mitochondrial activity in the body, which could support a higher rate of energy burn. These benefits are from ginger’s antioxidant properties, which can interfere with the production of free radicals and mitigate their effects on the body, effectively combating inflammation and ageing. As a result, ginger shots can also support skin health by reducing collagen breakdown and helping to prevent wrinkles and age spots.

Ginger shots benefits also include the support of glycemic control (speed that the sugar from food is release to the blood stream) by regulating blood sugar levels, and exerting anti-diabetic effects, which means they can improve the body’s use of glucose. This way, it may enhance insulin sensitivity and reduce blood glucose levels. Therefore, including ginger shots in your routine could potentially lower the risk of developing conditions such as Diabetes Mellitus.

Moreover, using ginger extract in ginger shots can help inhibit lipid accumulation in the blood, potentially reducing cholesterol levels. This may benefit patients with cardiovascular diseases and other lipid disorders.

Do ginger shots help with weight loss?

The answer is yes if combined with the right diet.

Ginger is an herbal plant rich in phytochemicals that can assist in treating obesity and promoting weight loss through various mechanisms in the body. One such mechanism is its ability to reduce carbohydrate absorption in the intestines, which is favourable for the weight loss process.

In addition, incorporating ginger shots into your routine can stimulate thermogenesis by activating metabolism, increasing lipolysis (fat breakdown), and reducing calorie intake through its satiating effect. But it alone won’t do miracles. See a nutritionist to help you with weight loss.

How to prepare and consume ginger shots

A useful tip is to prepare ginger shots in larger quantities and store them in a glass container in the fridge to include in your routine throughout the week. The ideal time to have them is in the morning, but they can also be taken during the day for an extra energy boost.

It is important to note that ginger shots should be incorporated according to an individual’s metabolic needs to ensure the desired results. For this reason, consulting with one of our registered nutritionists and dietitians will guide you on how to add these small doses of ginger into your routine.

The most commonly used ingredients are:

Ginger powder or fresh ginger root
Juice of 1 lemon
Honey
Turmeric
Cayenne pepper
Glutamine powder (excellent for gut health)
Cold or hot water to dilute the mixture.

For preparation of the anti-inflammatory shots, we suggest mixing all the ingredients in a blender and straining the liquid if necessary. You can make ice cubes of the mixture and add boiling water in the morning to drink.

What is the recommended daily dose to be effective for health?

When it comes to health benefits, the dosage is very important. The daily dose of ginger will depend on each case. Ideally, you should seek guidance from a nutritionist to determine the appropriate duration of use, quantity, and timing of ingestion based on your specific needs. To fully benefit from this herbal remedy, it’s recommended to use it in cycles, allowing for periods of use and rest within a suitable timeframe.

Excessive consumption of ginger shots can cause some side effects, making it unsuitable for use in certain situations. Examples of symptoms from excessive consumption include heartburn, reflux, diarrhoea, and stomach pain.

There may be questions about who benefits from daily ginger shot consumption and who should avoid it. This uncertainty often arises from associating ginger only with the previously mentioned symptoms when there is already some gastrointestinal disturbance. However, using ginger as a complementary treatment for inflammatory diseases can be beneficial.

Who should avoid the shots?

Individuals intolerant to ginger or diagnosed with low blood pressure should avoid excessive ginger consumption.

Due to the potential risk of causing postpartum haemorrhage, pregnant women should avoid excessive ginger use close to the onset of labour.

Combining medications with ginger may lead to interactions, so it is essential to assess the effects of such interactions carefully. Individuals who continuously take anticoagulants or antiplatelet medications should avoid ginger in their diet.

To ensure an even better quality of life, when consumed in the right quantity, ginger shots might be a great option due to their anti-inflammatory, antioxidant, and neuroprotective effects on the human body.

If you like to know how to include ginger shots in your diet and make the most of the ginger shot benefits, please contact us to schedule a consultation with one of our nutritionists.

08/29/202408/29/2024

Type 2 Diabetes and How to Manage It with Nutrition

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

What is Diabetes?

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

Types of Diabetes:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Type 2 diabetes and how to manage it with nutrition

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

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

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

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

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

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

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

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

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

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

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

Is it possible to reverse type 2 diabetes?

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

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

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

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

How a nutritionist help you reverse type 2 diabetes?

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

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

08/20/2024

PCOS Treatment in London: Nutritionist-Approved Strategies

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

What is PCOS (Polycystic Ovary Syndrome)?

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

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

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

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

How PCOS is diagnosed?

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

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

What causes PCOS?

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

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

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

Health consequences for women with PCOs

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

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

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

Treatment for PCOs with a nutritionist

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

PCOs nutritionist tips on how to treat PCOs:

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

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

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

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

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

Aim to lose 5 to 10% of body weight.

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

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

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

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

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

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

05/02/202408/13/2024

Thyroid Hormones: How to Increase it 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:

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)

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

Ensure adequate consumption of Zinc-Rich Foods

Shellfish: Oysters, crab, and shrimp
Meat: Beef, lamb, and pork
Legumes: Chickpeas, lentils, and beans

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

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

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

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.

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

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

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

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.