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

dietitian to lose weight

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.

dietitian to lose weight

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.

Success Story: Nutritionist for Weight Loss and Type 2 Diabetes

nutritionist weight loss

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

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

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

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

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

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

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

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

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

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

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

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

What did you like the most about the method?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

nutritionist weight loss

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.

How to Lose Weight During Menopause

best diet for menopause

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

 

Understanding the Impact of Menopause on Weight

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

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

How a Nutritionist Can Help During Menopause

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

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

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

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

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

 

What to Eat During Menopause for Weight Loss

Some key foods can be beneficial to consume during menopause:

 

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

What to Avoid During Menopause

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

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

Supplements to Consider During Menopause

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

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

Lifestyle Changes to Support Weight Loss During Menopause

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

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

Progress Expectations: Managing Menopause Symptoms and Weight Loss

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

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

 

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

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

How to find Motivation to Lose Weight

motivation to lose weight

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

 

1. Set realistic goals

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

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

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

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

3. Keep Track of Your Progress with Accountability

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

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

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

5. Remember Your “Why”

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

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

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

 

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

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

Weight loss jabs, is it worth it?

weight loss injection

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

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

Common Weight Loss Jabs

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

 

The Downside of Weight Loss Jabs

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

Why Sustainable Weight Loss with a Nutritionist is the Better Option

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

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

nutritionist for weight loss

Natural alternatives to weight loss jabs to lose weight fast:

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

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

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

 

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

 

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

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

 

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

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

 

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

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

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

10 Arabic Foods That Support Weight Loss

arabic weight loss nutritionist

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

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

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

 

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

 

1. Hummus (Chickpeas)

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

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

 

2. Lentil Soup (Shorbat Adas)

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

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

 

3. Grilled Fish

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

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

 

4. Dates (Tamr)

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

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

 

5. Salads with Cucumbers and Tomatoes (Salata)

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

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

 

6. Bulgur Wheat

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

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

 

7. Eggplant (Batinjan)

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

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

 

8. Plain Yogurt (Laban)

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

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

9. Olives

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

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

10. Quinoa

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

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

 

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

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

best diet to lose weight

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

1. The right amount of Macronutrients

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

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

2. Personalized Nutrition: A Deep Health Assessment

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

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

3. Accountability and Ongoing Support

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

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

4. Sustainable Weight Loss: A Long-Term Solution

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

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

5. Client Success Stories: Real Results

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

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

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

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

6. FAQs About Weight Loss Nutrition

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

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

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

Why Raquel Britzke Clinic?

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

Ready to Start Your Journey?

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

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

Best Diet for Thyroid Function and Weight Control

best diet for thyroid

The Thyroid: Essential for Regulating Various Bodily Functions

In this article, we will explore the best diet for thyroid function and weight control. Because it is not a straightforward topic, firstly we will explain thyroid function and thyroid issues in more detail.

The thyroid is crucial for regulating numerous processes in the body and is involved in nearly all bodily functions. Any changes in its functioning can impact metabolism. The thyroid produces thyroid hormones, which are vital for activating many mechanisms in the body, including weight management. If the nutrient supply to the thyroid is insufficient or if there is pre-existing inflammation, there may be inadequate synthesis of thyroid hormones. Therefore, it’s essential to evaluate each case individually and seek nutritional guidance from a nutritionist or dietitian. This will help tailor a diet that supports thyroid function and promotes overall health, including healthy weight management.

What is the Thyroid?

The thyroid is a gland located at the base of the neck. It is stimulated by TSH (Thyroid-Stimulating Hormone), which promotes the production of two other hormones essential for metabolism: Thyroxine (T4) and Triiodothyronine (T3). T4 is produced in larger quantities but is less metabolically active, whereas T3 is the more active form, though produced in smaller amounts. However, T4 can be converted into T3 in the body, which is crucial for maintaining proper and balanced metabolic function, as a deficiency in one can compromise the production of the other, affecting the body’s functioning and lowering the quality of life.

In situations of inflammation, such as obesity, there can be hormonal dysregulation and alterations in bodily functions. The thyroid contributes to regulating metabolism and energy balance, which can influence appetite and body weight. Additionally, keeping the thyroid healthy helps regulate basal metabolic rate, promotes thermogenesis, and minimises body fat accumulation. Therefore, there is a direct relationship between obesity and thyroid function, as weight gain, an inflammatory process, can disrupt the production and action of thyroid hormones.

Since the thyroid produces hormones that impact overall health and well-being, it is important to assess whether these hormone levels are appropriate before starting a weight loss programme. Overproduction or deficiency of these hormones can result in hyperthyroidism or hypothyroidism, respectively. These conditions can cause problems in the body, which can be minimised with proper nutritional guidance, and planning a diet that healthily stimulates the thyroid.

What Are the Types of Thyroid Problems?

thyroid treatment

Thyroid issues can arise from imbalances in the production of thyroid hormones (TH) and other pre-existing metabolic changes. TH influence the entire body’s functioning and can affect energy expenditure, as well as other organs like adipose tissue, the brain, liver, and pancreas.

Examples of problems that can occur when there is a thyroid imbalance include:

Hypothyroidism: This condition is associated with reduced TH levels, leading to decreased energy expenditure even at rest, resulting in a slower metabolism. This can lead to weight gain, increased cholesterol levels, and reduced fat breakdown, thereby increasing the risk of cardiovascular disease and Diabetes Mellitus. This condition can also be caused by iodine deficiency in the diet or autoimmune diseases.

Hyperthyroidism: Linked to increased TH production, this condition can raise resting energy expenditure and overstimulate the metabolism. It can be caused by thyroid inflammation, autoimmune diseases, or thyroid nodules. Symptoms may include hyperactivity, weight loss, anxiety, nervousness, tachycardia, and reduced cholesterol levels.

Hashimoto’s Disease: An autoimmune form of hypothyroidism where the immune system attacks the thyroid, potentially leading to the gland’s destruction. Blood tests for thyroid antibodies are necessary for diagnosis. Symptoms may include nervousness, gastrointestinal and cardiovascular issues, mood swings, and chronic fatigue.

Thyroid Nodules: Lumps that can form in the thyroid. These nodules can be benign (non-cancerous) or malignant (cancerous). Typically, there are no symptoms, but they may cause discomfort such as pain, difficulty swallowing, and voice changes. Evaluations might include TSH levels, ultrasound, and biopsy if necessary.

Graves’ Disease: An autoimmune disorder where the immune system attacks the thyroid, causing it to produce excess hormones. This condition leads to hyperthyroidism, and symptoms may resemble those of hyperthyroidism, along with prominent eyes.

Thyroid Cancer: Various types of thyroid cancer can develop in different parts of the gland for numerous reasons, such as overstimulation of thyroid cells. Symptoms may include neck pain, difficulty speaking, breathing, and swallowing. Diagnosis is confirmed through biopsy, imaging tests, and patient-reported symptoms.

Thyroiditis: Inflammation of the thyroid gland, where cases of hyperthyroidism followed by transient or permanent hypothyroidism can occur. As an autoimmune disorder, symptoms are similar to those of hypothyroidism. There are two forms: Subacute Thyroiditis, an inflammatory disease caused by viral infection, and Postpartum Thyroiditis, which occurs within one year after childbirth.

Goitre: This can occur due to iodine deficiency in the diet. As iodine is essential for thyroid function, reduced iodine intake forces the thyroid to compensate, potentially leading to goitre. Symptoms include visible swelling in the neck, which can cause difficulty swallowing or breathing.

Given the various changes that can occur due to thyroid hormone imbalances, it’s crucial to consider the most specific treatment and diet for each case. These changes can have different impacts on health and body weight. It is ideal to seek guidance with a registered dietitian or nutritionist to tailor the best nutritional treatment.

What Are the Best Foods to Eat for Weight Loss with Thyroid Issues?

 

The nutrients consumed in the diet can affect thyroid development. Certain vitamins and minerals are essential for thyroid gland function and regulation, as well as for weight loss. These nutrients include iodine, selenium, iron, zinc, magnesium, vitamin D, and the B complex.

For these nutrients to be absorbed in the intestine, gut health must be evaluated, as an imbalance in gut bacteria can lead to nutrient deficiencies. Thus, consuming fewer foods rich in the vitamins and minerals mentioned above may increase the likelihood of thyroid issues and weight gain.

The best foods for supporting thyroid health and weight loss include nuts and seeds, eggs, fish and seafood, lean protein sources, mushrooms, berries, and dark green vegetables. It’s important to combine diet with a healthy lifestyle to manage stress and achieve better quality of life.

The Most Beneficial Diets for Thyroid Health and Weight Loss

The effects of diet on weight loss and thyroid health depend on each individual’s metabolism, so each diet needs to be personalised, balanced, and tailored to individual needs.

Certain diets can positively impact weight loss and support thyroid function. These nutritional strategies aim to reduce inflammation by providing foods with antioxidant properties. Additionally, low glycemic index (GI) diets tend to help with weight control by promoting satiety and supporting thyroid function.  The low GI diet provide foods that release glucose slowly into the bloodstream due to their lower simple carbohydrate content.

MEDITERRANEAN AND PLANT-BASED DIET

Mediterranean and Plant-Based Diets can be beneficial for thyroid health and weight loss. Consuming fruits and vegetables protects against the development of metabolic diseases such as diabetes, obesity, cardiovascular diseases, and thyroid disorders. Therefore, these two strategies are effective in promoting weight loss and thyroid health. 

CALORIE DEFICIT DIET

Managing caloric intake is one factor that may influence overall metabolism, but thyroid health is complex and requires a tailored approach.

The caloric deficit should also be considered to reduce the inflammatory process associated with weight gain and to support thyroid function. By reducing daily caloric intake, thyroid hormones can be better activated, contributing to a balanced metabolism. 

INTERMITTENT FASTING

Intermittent fasting may have metabolic benefits, such as improved glycemic control and lipid profile. However, consult with a healthcare provider before making changes to your diet. This may occur because glucose availability to cells is more balanced and possibly reduced, leading to greater satiety, reduced cancer cell proliferation, and less body fat accumulation.

What to Avoid and Why

Several factors can influence thyroid function, including external environment and lifestyle choices such as diet, physical activity, and social life. It’s essential to understand what choices to make and which foods to avoid to ensure healthy thyroid performance.

GLUTEN and SOY

Some individuals with autoimmune thyroid conditions, like Hashimoto’s, may find it beneficial to limit gluten or soy, but it’s important to consult a healthcare professional before making significant dietary changes.

CRUCIFEROUS VEGETABLES

Cruciferous vegetables, such as broccoli, cauliflower, and kale, may directly affect the thyroid because they contain a nutrient that can inhibit iodine absorption from food. Since iodine is important for thyroid function, it’s crucial to balance cruciferous vegetable consumption with iodine to maintain thyroid health. The exact amount of cruciferous vegetables that might negatively affect the thyroid is still unknown.

CAFFEINE

Caffeine and alcohol can reduce the absorption of vitamins and minerals in the gut. They decreasing the availability of nutrients essential for thyroid function. Additionally, excessive consumption of processed and industrialised foods can promote the development of metabolic diseases in the body such as weight gain, Diabetes Mellitus, and high cholesterol, and can alter thyroid functions. Therefore, reducing the intake of these foods is necessary to ensure quality of life and health.

It is important to mention that the foods mentioned above should be eaten in small quantities or not so regularly. It doesn’t mean that you can’t consume them, it is advisable to speak to a nutritionist to understand the frequency and quantity recommended for each individual.

What is the takeaway message?

Since thyroid function is highly individual, any diet or weight management approach must be tailored to the person. Everyone has specific needs that must be carefully considered to maintain hormonal balance and overall well-being. That’s why it’s crucial to consult with a nutritionist to develop a suitable eating plan that meets your unique needs, supports thyroid health, and helps you achieve effective and lasting results.

The tips in this article are meant to be for information and should not rule out any recommendations from your doctors or it is not intended to treat thyroid.

How a Nutritionist Can Help with Weight Loss

nutritionist for weight loss

If you are trying to lose weight by yourself, you might be wondering how a nutritionist can help you on your weight loss journey. The role of a registered nutritionist or dietitian is to provide appropriate nutrition education to support effective nutritional care throughout the weight loss process. Some of the nutritionist’s purposes include conducting a detailed assessment of the patient’s health history, eating habits, and lifestyle to create a personalised meal plan that meets the set objectives. In addition to these goals, the nutritionist should carry out regular follow-ups to make any necessary adjustments to the patient’s diet, ensuring effective adherence to the meal plan.

 

What to Expect in a Consultation with a Nutritionist?

Developing an Individualised Meal Plan:
The meal plan needs to be designed and adapted to the patient’s routine, needs, and preferences. All health issues indicated by the patient during the nutritional assessment (a questionnaire about lifestyle and eating habits) are taken into account. These issues may relate to gut health, food intolerances and allergies, metabolic diseases such as obesity, diabetes, high cholesterol, fatty liver, and menopause, among others. In addition to these factors, the patient’s work, leisure, study, and exercise routines are also considered when creating the meal plan.

Providing Nutritional Education:
The nutritionist should educate patients about the importance of eating different food groups, how the combination of foods can support the weight loss journey and the reasons for including or excluding certain foods in each nutritional strategy. Patients should also be taught how to read food labels in supermarkets and make smart food choices when eating out.

Conducting Follow-Ups and Making Dietary Adjustments:
Regular follow-ups with the nutritionist are essential for clarifying doubts about the meal plan, discussing supplement recommendations, and adjusting the diet as progress and challenges arise, thus maintaining motivation and focus. Additionally, having blood test results requested and interpreted by the nutritionist allows for more precise nutritional monitoring, ensuring the balance of health indicators such as cholesterol, blood glucose, and thyroid function, among others.

Offering Emotional and Motivational Support:
Providing emotional support during the weight loss process may assist patients in addressing emotional challenges related to eating, increasing their confidence in reaching their goals and reinforcing the importance of nutritional guidance.

Proposing Weight Loss Strategies:
During the weight loss process, the nutritionist can develop nutritional and lifestyle interventions that may help the patient manage periods where weight loss progress slows. These strategies may involve changes in diet, guidance on incorporating physical exercise to enhance weight loss and using informational materials on nutrition. Additionally, blood tests may be requested to check for possible nutritional deficiencies, which can be addressed through dietary adjustments or specific supplementation.

 

Why should I hire a nutritionist or dietitian for weight loss?

A nutritionist or dietitian plays a fundamental role in the weight loss process, offering not only a personalised meal plan but also the education, emotional support, and strategies necessary to ensure long-term success. 

If you are trying to lose weight and need support, find a nutritionist or dietitian who fulfils the roles described above. It is not an easy journey so having professional guidance and support will make your journey easier. 

In our clinic, from the initial assessment to ongoing follow-ups, each step is carefully planned to meet individual needs, supporting sustainable and balanced approaches to weight management. With the support of one of our team’s nutritionists or dietitians, patients not only achieve their weight goals but also develop eating and lifestyle habits that improve their overall health and well-being. 

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