Weight Loss Archives

08/29/202408/29/2024

Type 2 Diabetes and How to Manage It with Nutrition

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

What is Diabetes?

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

Types of Diabetes:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Type 2 diabetes and how to manage it with nutrition

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

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

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

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

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

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

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

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

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

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

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

Is it possible to reverse type 2 diabetes?

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

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

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

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

How a nutritionist help you reverse type 2 diabetes?

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

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

08/22/202408/22/2024

Weight Watchers – Good or bad?

What is Weight Watchers and how does its methodology work?

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

During the initial phase, the coaches assess the client’s goals and prescribe a specific number of points the client should consume to achieve their objectives. The client receives sample meal plans and a list of foods and recipes with their respective point values. This allows the client to plan their daily choices while staying within the prescribed point limit.

The program features a supporting app that emphasises the importance of tracking food intake to ensure adherence to the proposed point system. Support can be either in-person or virtual, depending on the chosen plan, and includes motivational groups, chats with professionals, and interaction with other program participants.

In this article, we will review and describe Weight Watchers and compare with a consultation with a registered nutritionist.

How is the point prescription determined for each client?

The client enters all relevant information into the app, including weight, height, age, sex, activity level, weight goals (targets), health history, and body composition (muscle mass and body fat percentage).
Points are then calculated based on the entered information.
Adjustments are made as each goal is achieved, body composition changes, and new goals are set.

What is the main difference between the program’s methodology and a consultation with a nutritionist?

Considering that the basic plans do not include consultations with a nutritionist or coach, the main difference lies in how the data is collected and calculated. Also on WW, it doesn’t require to be a registered nutritionist or dietitian to coach people for weight loss. In a nutritional consultation, the professional conducts a thorough assessment, integrating all aspects of the patient’s life with their symptoms and goals. Based on this, the nutritionist proposes a personalised dietary plan, calculating individual needs for all macronutrients and micronutrients.

A nutritionist also gathers detailed dietary history, addressing specific aspects such as food preferences, allergies or intolerances, and prescribing dietary supplements if deficiencies are identified.

How does the program manage food exceptions?

The client also receives a weekly allocation of points, which includes additional points to use throughout the week. These extra points can cover days when the client consumes more food due to deviations from their routine or events, for example.

Weight Watchers ready meals

There are WW-ready meals sold in the main UK supermarkets, which display the points in the packing.

The ingredients are just as any cheap frozen ready-meal supermarket bought. The list of ingredients includes sugar, syrup, etc as top ingredients. Not really the best approach for sustainable weight loss or any metabolic diseases.

Is it required to log all meals?

It is not reported as mandatory to track all meals, but it is emphasized that success is strongly linked to tracking all meals. People can scan the bar code of some packed foods to add points.

How much weight do clients typically lose?

Of course, weight loss can be influenced by many factors, such as adherence to the prescribed points, the length of time the client has been following the program, and the type of plan they chose. However, the average weight loss typically ranges from 0.5 to 1 kg per week.

What is the average cost of this program?

Costs vary depending on the type of plan chosen:

Virtual Plan: The average cost ranges from £10 to £20 per month. This includes access to the WW app, online nutrition materials, and digital support.
In-Person Plan: The cost is around £15 to £30 per month. It includes participation in motivational meetings with trained leaders, access to the app, and in-person support through workshops. At times, physical materials are also distributed.
Total Plan (Virtual + In-Person): Typically costs around £25 to £35 per month. It includes in-person meetings and full access to the WW app. The difference between this type and the in-person plan is that the client also has access to virtual motivational groups, additional educational materials, and more intensive personalized support.
Premium Plan: This may have a higher cost and includes individual consultations with nutritionists and more intensive personalized support.
Corporate Plan: Pricing is variable and depends on the company’s contract.

What does the WW app include?

The app allows clients to log their meals, activities, and points consumed. It also features recipes and materials with nutrition tips. Additionally, it includes forums where clients can share experiences with other program participants and receive support from professionals.

How do the workshops for in-person plans work?

They consist of weekly meetings held at physical locations to provide support and motivation for each client’s process. Typically, the meetings last between 30 to 60 minutes and are led by a trained leader, who may be a nutrition specialist or a successful former participant responsible for facilitating group discussions.

Group weigh-ins are conducted to check progress (though this can be done privately if preferred).

Each week, a specific topic is addressed to help clients incorporate it into their daily routines and achieve their goals.

These meetings generally include the distribution of educational materials and may involve group activities or dynamics.

What do clients say about the program?

There is a variety of reviews about the program. Happy clients have rated it positively for the ease of making food choices, noting that even meals from certain restaurants were calculated based on points to help clients understand how to include them in their diet. There are also positive reviews regarding the app, where clients can scan all their meals and track the points prescribed for their treatment.

However, many negative reviews are complaining about difficulties with cancelling subscriptions, challenges in accessing customer service, and the app’s slow performance, often requiring users to repeat tasks like entering their food diary. Some reviews also mention that cancellations were made but payments continued to be charged. Additionally, there are comments about the lack of motivational support once clients reach their desired weight.

Weight Watchers review by a Dietitian

Positives:

Ease of Control: Clients can manage their food intake by focusing on reaching their prescribed point total, offering freedom to choose and prepare foods as desired, and distributing meals throughout the day.
Motivational group session for those who subscribe to the plan
The app that allows scan bar codes to add points

Negatives:

Glycemic Load: The program does not take a glycemic load into account, which is an important factor in weight loss and overall health. There are foods are counted as having zero points, potentially leading clients to over consume certain items like fruits, which, despite being low in fat and calories, can affect glycemic load when consumed in large quantities.
The calculation of points is based on information entered into a computer that estimates metabolism according to weight, height, age, sex, exercise level, and the client’s goal.
Protein Intake: The methodology does not calculate individual protein needs nor prescribe specific foods to meet these needs. This could result in protein deficiencies, which are crucial for weight loss and longevity.
Cost: It can be more expensive if you choose plans with individual consultations with a nutritionist.
Other Considerations: It overlooks the daily needs for micronutrients based on each individual’s specific requirements, and we know the impact this has on overall health and well-being.
Focusing solely on counting points with no food restrictions rather than learning to eat in a balanced way reduces mindful eating during food choices.

Weight Watchers vs Nutritionist consultation

Aspect	Weight Watchers (WW)	Nutritionist Dietitian Consultation
Personalisation	General, based on a points system	Highly personalised, tailored to individual needs
Meal Planning	Sample plans and flexible choices within points	Custom meal plans based on specific goals and needs
Nutritional Focus	Focus on calorie and fat reduction, no food restrictions	Focus on overall health, including macronutrients and micronutrients
Support	Group support via app, meetings, workshops	One-on-one support with a professional dietitian or nutritionist
Tracking	Emphasis on logging points via the app	May include food diaries and personalised feedback
Cost	Varies; generally more affordable	Generally higher, varies by dietitian
Education	Basic, focused on a points system, all foods allowed	In-depth, focused on long-term health and habits
Qualifications	Coaches: No nutrition or dietetics degree required; often former participants or trained leaders.	Dietitian/Nutritionist: Certified professionals with degrees in nutrition or dietetics, often registered or licensed.

Weight Watchers – Good or bad?

In conclusion, it is a program that provides a flexible system for food choices based on a points system, where the client needs to monitor the points they consume at each meal using an app for support. This approach directs clients towards choosing foods with lower fat and calorie content. However, there may be some gaps in addressing individualised nutritional needs, as mentioned above, since individual consultations with a nutritionist are only available in the more expensive plans.

It should be noted that individual experiences with WW may vary and it’s always a good idea to consult with WW or a healthcare provider to receive personalised advice.

Instead of being based on points and losing weight without learning how to sustain it for life, working with a registered dietitian or nutritionist will give you more in depth knowledge about weight loss and lifestyle changes. To find out more about a consultation with a nutritionist, click here.

04/30/202408/19/2024

Step-by-step guide on how to use Kefir

What is Kefir?

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

Benefits of kefir

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

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

Which is better, water or milk kefir?

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

Can you make kefir with coconut milk?

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

How to obtain kefir to make at home?

Through donations or commercially in natural product stores and supermarkets.

Can it be frozen?

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

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

How to prepare milk and water kefir?

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

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

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

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

03/28/202408/13/2024

Diuretic Green Juice to Reduce Bloating

Reduce Bloating with Diuretic Green Juice

Makes 1 glass / 84kcal / 3g fibre

Ingredients:

1 cabbage leaf (or other dark green)
1/2 whole lemon without skin, seeds removed and without the white part
1 stalk of celery, cut into pieces
1 apple with skin, and seeds removed, cut into pieces
1 handful of mint leaves
1 glass (200 ml) of cold water

Method of preparation:

Blend everything in a blender, do not strain. Drink immediately.

When to drink:

A simple and easy juice to reduce bloating and detox after binging on food and drinks on a party or holidays, or on those days when you feel more bloated!

Tip:

You can freeze the cleaned ingredients and blend them whenever you want to drink.

07/19/202308/13/2024

5 Steps to Lose Weight

There is so much information about weight loss out there that is difficult to know where to start. Well, as a registered dietitian in London, with 15 years of experience in transforming lives and delivering incredible results in healthy weight loss, I present here the top 5 tips for those of you who are eager to embark on your weight loss journey right now!

1. Peel and Unwrap Wisely:

Choose to eat more real food instead of processed and industrialised products, even those claiming to be “healthy.” These items often contain high amounts of sugar, salt, and hydrogenated fats, which add more calories to your diet and hinder your progress towards your ideal weight.

2. Hydrate Intelligently:

Steer clear of sugary sodas, calorie-laden juices, and alcoholic beverages! Opting to hydrate with water is the best decision for weight loss. Studies indicate that caloric drinks not only add extra pounds but also quickly turn into body fat. Regularly drinking water keeps your body hydrated, preventing the confusion of thirst with hunger, which helps control your appetite.

3. Consume More Vegetables and Choose Whole Foods:

These foods are rich in fibre and will help you feel fuller, avoiding overeating. Moreover, fibre plays a crucial role in maintaining proper bowel function, which is essential for healthy weight loss.

4. Embrace Healthy Proteins and Fats:

Incorporate proteins into every meal, such as lean meats, chicken, fish, eggs, cheeses, and legumes like beans and peas. These foods provide a greater feeling of satiety and contribute to maintaining lean muscle mass, which is vital during the weight loss process. Additionally, don’t underestimate the power of healthy fats found in foods like avocado, extra virgin olive oil, nuts, and almonds. They also enhance satiety and offer essential vitamins and minerals for overall well-being.

5. Abandon Radical Diets and Embrace a Personalised Meal Plan:

Forget about fad diets and internet trends to lose weight! Each individual has a unique metabolism, making it crucial to follow a personalised meal plan calculated specifically for you. By determining the appropriate daily caloric deficit for your needs, you will achieve true and sustainable results. This way, you won’t have to sacrifice essential nutrients, vitamins, minerals, and antioxidants that your body requires to function at its best.

Remember that every small change makes a significant difference over time. Your weight loss success depends on making intelligent choices, committing to yourself, and seeking balance in your journey towards a healthier life.

If you want expert advice and personalised nutrition to help you lose weight, speak to our team and book your consultation with one of our experienced weight loss nutritionists nearby.

07/13/202308/13/2024

How DNA Testing Can Help Us to Learn About Our Body

At our clinic, we offer DNA testing to identify your genetic patterns and provide scientifically-backed dietary recommendations tailored to your genes.

Genes play a significant role in shaping who we are and influencing various aspects of our lives. Through the analysis of specific gene pairs, our DNA test can determine the most suitable diet for your genotype. If you’ve tried generic diets in the past without success, it’s likely because they weren’t personalized according to your DNA. The test described here is the most accurate and comprehensive DNA test in the UK.

In our clinic, our trained London dietitians/nutritionists analyze your genetic test results to create a customized meal plan based on your genetic profile. No more guesswork when it comes to macronutrient composition! Your dietitian will know precisely whether your metabolism favors a low-carb, low-fat, or balanced diet. This strategy not only helps with weight loss but also improves overall health and helps prevent modern diseases. With the DNA test, you can also gain insights into your carbohydrate sensitivity and predisposition to celiac disease. This information reveals how efficiently your cells metabolize carbs for energy. Additionally, the test can determine if you have a genetic predisposition to lactose intolerance if you experience digestive issues with dairy products. Another valuable aspect is discovering your vitamin profile and genetic propensity for lower levels. This information enables your dietitian to provide targeted supplementation if necessary, addressing any genetic tendencies towards deficiencies.

Exercise is a crucial component of a healthy lifestyle and achieving your desired physique. Some people go to the gym and don’t see the desired results because they’re not exercising in the right way. There are two primary exercise categories: endurance and power. Our DNA test not only recommends the ideal exercise category for you but also indicates the percentage of each you should incorporate into your routine. This personalized guidance allows you to optimize your time at the gym and reach your goals more efficiently. For sports enthusiasts, our DNA test delves into sports physiology, providing insights into variables such as VO2 max (maximum oxygen consumption), which measures the maximum volume of oxygen your body uses to convert food energy into ATP (adenosine triphosphate), the energy currency of cells. The test also offers information on recovery speed and injury risk, providing athletes with valuable details to enhance performance and compete under optimal conditions.

How it works: A simple saliva swab (no blood or other fluids required).

Turnaround time: Approximately 10-15 days to receive your comprehensive report.

At our clinic in London, we believe in leveraging the power of genetics to unlock personalized nutrition and exercise plans that maximize your potential for a healthier lifestyle.

07/13/202308/13/2024

Are Carbs Really That Bad?

We hear every day that sugars and carbohydrates are not good for us, and they can cause weight gain if consumed excessively. As a registered dietitian I hear that constantly in my practice. There is some truth and some misinformation in these claims, so let me explain further.

There are three types of carbohydrates: sugar, starch, and fibre, and they are all composed of sugar molecules. However, when we talk about sugar, we are referring to a type of carbohydrate called simple carbohydrates, which contain one or two sugar molecules. On the other hand, complex carbohydrates, such as starch and fibre, consist of many more sugar molecules.

Simple carbohydrates are quickly absorbed by the body due to their simple molecular structure. They lead to rapid spikes in blood sugar levels, and the body needs to work hard to regulate and remove the excess sugar. If the calorie intake exceeds our body’s needs, it can result in initial fat/weight gain. It’s essential to control blood sugar levels for effective weight management. Regularly consuming sugars in our meals puts us at risk of developing chronic and inflammatory diseases, including obesity, diabetes, arthritis, atherosclerosis, cancer, autoimmune conditions, and more. As you can see, sugar is not solely related to weight gain and dental problems. Additionally, sugar can create addictive tendencies similar to drugs, as it activates similar brain pathways and can lead to withdrawal symptoms when consumption is reduced. The more sugar you have, the more you’ll crave.

Complex carbohydrates, like starch, take longer to be digested and absorbed by the body. However, it’s still a relatively fast process. So, what can we do to reduce simple sugar content in our diet and still enjoy our food? After all, eating is one of life’s great pleasures, wouldn’t you agree?

The following Low Carb Tips are crucial to reducing sugar content in your diet, balancing sugar levels, and reducing inflammation in your cells while still enjoying your meals:

Eat a diet high in fibre. This will slow down the absorption of sugar from the small intestine into the bloodstream. Include plenty of leafy greens and non-starchy vegetables in your meals. Fibre also provides satiety without excessive calorie intake.

Include lean and clean protein in every meal. Protein will increase satiety and help reduce carbohydrate consumption. Dietary protein supports muscle growth, and maintaining good muscle mass enhances metabolism efficiency, aiding weight loss.

Avoid empty calories found in processed and packaged foods. Instead, choose nutrient-rich, fresh foods. Did you know that when your body receives all the necessary nutrients, sugar cravings minimise?

Opt for whole fruits instead of juices, dried fruits, or artificially sugary foods. Whole fruits contain fibre, which helps stabilise blood sugar levels and prevent weight gain (fat gain).

Increase your intake of plant-based fats slightly. Healthy fats nourish your cells and contribute to their proper functioning. Our cells are partially composed of fats, and ensuring their health impacts weight management and overall well-being.

Drink a glass of water before each meal. Water has no calories but provides a feeling of fullness, aiding in better food choices. Hydration is crucial for weight loss, as all bodily reactions are water-based.

Consider having a protein shake as a snack. Consuming an extra serving of protein per day increases satiety, boosts metabolism, and reduces the temptation to have sugary snacks.

Now you have a better understanding of what carbohydrates are and how they can impact our health, both negatively and positively. Always remember, we are what we eat and what we don’t eat. Let food be your medicine, and you will live a fuller and happier life.

If you want to have a personalised diet plan with all food groups and eat well for weight management or optimal health, book a consultation with one of the nutritionists and dietitians of my team in London. Click here to book now.

05/26/202208/13/2024

6 Steps to Keep Yourself Motivated

Tips to keep yourself motivated for weight loss

Think About Why You Want to Lose Weight

Having a clear reason in mind for why you want to lose weight helps you stay motivated. If your reason is vague, you might give up easily. For example, you might want to improve your health, live longer, or feel good in a bikini.

Set Long-Term Goals

The best way to lose weight and maintain your weight loss is by setting long-term goals. See the weight loss journey as a new lifestyle, adopting new habits into your daily routine. For instance, cooking from scratch for you and your family, trying new healthy recipes, or packing your lunch box.

Set Realistic and Specific Goals

With the help of a nutritionist in London, you can set realistic and specific goals. Be as specific as possible to keep yourself motivated. The higher the expectations, the higher the chance of giving up. Be honest with yourself about what is achievable. For example, “I want to lose 10 kgs in 12 weeks for my summer holiday.”

Visualise Yourself Slimmer

If you have a past picture of how you would like to look again, or if there is a role model that inspires you, keep that image in sight. The more you look at it, the more focused and motivated you will be. Think about how good and healthy you felt when you were slimmer. For example, stick the image to your fridge, computer, or wardrobe.

Challenge Yourself

If you have started the weight loss programme with a nutritionist, challenge yourself with small changes. For instance, if you eat too fast, always have distractions while eating, can’t resist biscuits around the office, find excuses to skip exercise, or don’t like drinking water, try doing the opposite. Create your own 7-day challenge and feel good about yourself every time you complete it.

Reward Yourself with Non-Food Treats

Keep yourself motivated by rewarding yourself for every short or long-term goal achieved. Remember, you can find different ways to treat yourself that are not food-related. For example, buy some flowers, book a spa day or a massage, treat yourself with beauty products or books, or take a long and relaxing bath.

For personalised guidance and support, consider consulting a nutritionist who can help you achieve your weight loss goals effectively and sustainably.

03/21/202208/21/2024

Get to know the different types of proteins

Different types of proteins are present in thousands of foods and should be eaten in adequate amounts according to each metabolism to help regulate body activities.

But, what are proteins?

They are substances formed by various amino acids, which perform numerous functions in the body since all organs require a type of amino acid to generate their function or stimulus.

Proteins are beneficial to health because they can control the digestion and absorption of other nutrients, help boost immunity, carry oxygen in the blood and to the muscles, improve energy and muscle contraction, as well as are associated with hunger and satiety hormones.

How proteins can aid weight loss?

Protein consumption should be divided throughout the day according to the number of meals. This subdivision will stimulate the process of reducing body fat and maintaining muscle mass or synthesis. The amounts and sources of protein consumed to ensure the effectiveness of weight loss depend on each person’s life habits.

Proteins generate effects that enhance weight loss, the body uses energy to digest and absorb these nutrients. As the digestion process is over, the production of digestive enzymes and satiety hormones is increased to break down and absorb the proteins, as well as hunger is reduced because there is less production of insulin, and the next mealtime is extended. As a result, the total calorie intake of the day decreases, the choices of food sources become better and weight loss occurs healthily.

Check with a nutritionist specialised in weight loss the right amount of protein you should consume for weight loss results.

Did you know that different types of proteins can be consumed?

There are two types of protein sources: animal sources and vegetable sources. The consumption of these two sources can simultaneously occur when legumes (vegetable protein) and all kinds of meat (animal protein), for example, are consumed at the same meal (lunch or dinner).

The vegetable food sources that contain a large amount of protein are lentils, beans, tofu, chickpeas, almonds, chia seeds, peas, and quinoa. Examples of animal protein sources are eggs, fish and seafood, milk and dairy products, meats, and poultry.

And how can you add these proteins to your daily eating routine?

You must eat at least one protein source in every meal of the day. For example, you can have eggs for breakfast; meat, beans, and quinoa at lunch and fish or tofu at dinner.

In summary, proteins are essential nutrients that play a critical role in various bodily functions, from supporting muscle contraction to regulating hormones related to hunger and satiety. Consuming an adequate amount of protein, tailored to individual metabolism and lifestyle, is essential for maintaining overall health and aiding in weight management. By including both animal and plant-based protein sources in your diet, you can ensure a balanced intake that promotes muscle synthesis, enhances digestion, and supports sustained energy levels. For personalised advice on protein consumption, consulting a nutritionist is recommended to achieve optimal health and weight loss goals