Nutritionist 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.

12/16/2024

Success Story: Nutritionist for Weight Loss and Type 2 Diabetes

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.

12/09/2024

Success Story: 23kg Weight Loss in 6 Months with the help of a London Dietitian

This is an inspirational story on how a dietitian in London helped Liliana, 33, lose 23kg in just 6 months with monthly nutrition consultations in our Harley Street area clinic.

A year before starting consultations, she was feeling very unhappy with her body. She was already familiar with the Raquel Britzke Nutrition Clinic, so she booked an appointment.

At the time, she was suffering from severe stomach pain and was diagnosed with H. pylori. She treated the bacterial infection while following a personalised weight loss diet. Even though she had treated the h-pylori bacteria, she still had stomach aches and digestive symptoms; the dietitian then suggested that Liliana do the food intolerance test.

Here is what she thinks about taking the intolerance test, which was extremely helpful:
“I had many intolerances and symptoms. These intolerances caused inflammation and bloating in my body. I felt immediate relief as soon as I eliminated the foods I was intolerant. I believe that one of the highlights of my success was doing this test”

Incredible results:

Reduced waist size: 114cm to 97cm
Metabolic age improved from 48 to 26 years (measured with the clinic’s body composition analysis).

How has your life improved?
“All my clothes fit again, and I even have some that are too loose now. My self-esteem has improved so much. I’m more productive at work, I have a more active social life, and I don’t feel like hiding anymore.”

What can you do now that you couldn’t before?
“I used to have no routine for meals and wouldn’t take my breaks at the right time. I ate a lot of bread with ham and cheese at night—quick snacks from the kitchen. I never measured anything, but now I know portion control is key to weight loss, and it helps.”

What did you like most about the programme?
“I loved the variety in the meal plans. Nothing is ever repeated unless I choose to repeat it. I also prepare meals in advance and freeze them because it works for me. I don’t mind eating the same meal more than once.”

How well do you think you followed the diet?
“I’d say I followed it 90% of the time. I even brought my meals to dinner events. I know I could have planned to eat at the event, but I preferred to stay focused. When I know I’ll be out all day, I pack my snacks and plan everything because I understand how important it is.”

What message would you give to others considering the programme?
“If anyone is unsure if it’s worth it, just look at me and see if it’s worth it!”

If you are struggling to lose weight and need help to get it right from the beginning, a London dietitian from Raquel Britzke Clinic can guide you through this journey. The team is very experienced with loss and also with motivation to keep you going, which is extremely important for weight management. Get in touch with us, and we will set the best treatment plan for your goals. Click here and speak to us about your case.

12/03/202412/03/2024

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

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!

11/26/202412/03/2024

Low Carb Diet, What are the Benefits?

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

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.
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

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.
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.
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.

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!

11/07/202411/29/2024

How to find 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!

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.

10/17/202410/17/2024

Weight loss jabs, is it worth it?

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

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.
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.
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.
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.

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.
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.
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.
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.
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.
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.

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:

Increase protein in the diet
Take omega-3 supplements
Add turmeric to your food, ginger and cinnamon
Control portion size
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!

10/09/202410/14/2024

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

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.

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.

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.

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.

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.

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.

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.