Nutritionist Archives

12/19/202412/19/2024

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

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

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

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

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

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

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

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

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

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

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

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

What were the diets like over these six months?

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

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

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

How else can the dietitian can help beyond weight loss?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

12/16/2024

Success Story: Nutritionist for Weight Loss and Type 2 Diabetes

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

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

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

Blood glucose (mmol/L): This is a snapshot of glucose levels in the blood at a specific time (e.g., fasting or post-meal).

Normal fasting range: 4.0–5.4 mmol/L
Poorly controlled diabetes: Above 7.0 mmol/L fasting, or 11.0 mmol/L or higher at any time

HbA1c (mmol/mol): This reflects the average blood sugar levels over the past 2–3 months.

Normal range: Below 42 mmol/mol
Diabetes: 48 mmol/mol or higher

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

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

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

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

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

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

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

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

What did you like the most about the method?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

12/09/202412/09/2024

How a Nutritionist Can Transform the Lives of Those with Autism

How seeing a nutritionist can impact positively people with autism?

Emerging research suggests that diet may play a significant role in managing symptoms of autism spectrum disorder (ASD). One well-documented connection is the interplay between gut health and brain function, often referred to as the gut-brain axis. Studies have found that children with autism are more likely to experience gastrointestinal issues, which can exacerbate behavioural and cognitive symptoms. Adjusting the diet to include whole, unprocessed foods, reducing inflammatory triggers like gluten or dairy, and promoting a healthy gut microbiome through probiotics and fibre can help improve both physical and emotional well-being. While dietary changes are not a cure, they have shown promise in alleviating symptoms such as irritability, hyperactivity, and sleep disturbances in many cases.

Nutritional deficiencies are another area of concern for children with ASD, as selective eating behaviours and food intolerances are common. Essential nutrients such as omega-3 fatty acids, zinc, magnesium, and Vitamin B12 are critical for brain function and development but are often lacking in the diets of children with autism. Tailored interventions, including dietary supplementation and balanced meal plans, have been shown to support improved cognitive performance, better focus, and enhanced mood. While more large-scale research is needed, these findings highlight the importance of working with a qualified nutritionist to create personalised strategies that address the unique needs of children with autism.

Learn more about Randy, a 9-year-old autistic boy who had the most incredible health transformation with the help of a nutritionist. Discover how the tests and changes in his diet made all the difference. The article is written based on his mum’s live interview with us.

Success story: Nutritionist for Autism and Attention Deficit Disorder

How changing the diet can have such a big impact on the life of an autistic child and the family?

Marcia, the mother of Randy, who is an autistic 9-year-old boy, looked for help from a nutritionist after many months of her son complaining about stomach aches, leg pains, and not sleeping well at night.

Marcia, tell us here how much your son improved when he started eating healthier:

“He is very intelligent and bright boy. At 4 years old, he was diagnosed with autism and ADHD. So I was always making sure he had the best care and I am always doing my best to ensure I am aware of the best that is available for people with autism.

One day, he started to complain of leg pain, headaches, and stomach aches. I would take him to the doctor (GP), and the doctors always told me that children confuse these things. That they can’t report symptoms properly.’

After a while, not only was he still with stomach discomfort, not sleeping well, and agitated, but he started to complain of a racing heart. Doctors didn’t take it seriously, and the boy kept complaining. It was very difficult to sleep at night, not only for him, but for us in the house as well.

Marcia explains: ‘So then one day I said: enough! I was going to Raquel Britzke Clinic myself, and I mentioned my son’s case to the nutritionist. Immediately, she said: I can help him with tests and a proper diet.’

‘In the first consultation with the nutritionist, the nutritionist requested an intolerance test, and that was the best thing for his life. Everything improved. The list of foods that he should eliminate were things that he ate regularly. As soon as we removed these foods and substituted them for equivalents, everything changed. In the first consultation his measurements were taken and he was slightly underweight as well.’

A blood check-up was also requested to see his nutritional status.

Combining these tests with the consultation, a personalised meal plan was created, taking into account Random’s food preferences at the time he was 7 years old, considering he was a child in the development phase and, of course, had his food preferences and intolerances. Nutritional supplements were also prescribed to complement the treatment.

His mother was attentive, meticulously prepared all meals at home, and guided the school on his diet. Of course, as an autistic child he has his preferences, but he understood very well that some foods would be great for his tummy, so he was happy to try new ones slowly.

What improved on his health after the tests and personalised diet?

Body weight: He was underweight, but now he is within the normal weight range for his height and age.

Sleeping: His sleep greatly improved. Randy is not kept awake because of stomach ache or leg pains anymore.

Eating habits: he loves trying new foods, he is not a very selective autistic child, for example, about the colour of food. However, he is selective about eating natural foods and some textures. He liked the consultation with the nutritionist because he learned and understood what needs to be done to feel better.

‘He likes the fact that the nutritionist talked to him, explained everything and also advised him on what to do. He felt in control’, explains his mum.

And the physical symptoms, how does nutrition impact it?

The stomach, bone, and leg pains have all disappeared, and there are no more symptoms or pains. He is well-nourished and has a healthy body weight.

Randy has very good communication skills when describing what he feels. He loves looking at food ingredients and participating in grocery shopping and in what goes into the house.

The broader impact:

Marcia proudly says: ‘The diet improved absolutely everything. The fact that he eats well, he has more patience, he talks more. His attention improved a lot at school, and his performance improved a great deal.’

Additionally, Marcia notes that there are a lot of limitations in information about autism and diet, and often, parents do what they know, and what they know is not enough to help their child.

She also reports that: ‘many parents that I know of autistics children lack on guidance, but I am sure that seeking a nutritionist is essential to improve the development and performance of the autistic child.’ She can confidently say that because she participates in groups with other parents of children with autism.

Why is nutrition so important for children with autism and ADHD?

Nutrition plays a vital role in brain development, gut health, and overall well-being. For children with autism and ADHD, addressing potential food intolerances and ensuring a balanced diet can help reduce symptoms like irritability, lack of focus, and physical discomfort.

Personalised plans created by a nutritionist also consider a child’s sensory preferences, ensuring they enjoy their meals while receiving all the nutrients they need for growth and development. It is well know that autistics are fussy eaters, but even within the fussiness there is many possibilities to be healthy when you work with a nutritionist to guide you.

A holistic approach that benefits the entire family

By improving Randy’s health, the entire family has felt the benefits. Marcia highlights how much calmer and more organised their daily life has become. With fewer health concerns to manage, there’s more time to focus on bonding and celebrating Randy’s milestones. Seeing a nutritionist for autism was a life change!

If you know someone with autism who could benefit from nutritional assessments and consultations, get in touch with us. We’d be delighted to help with a tailored approach.

12/09/2024

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

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

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

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

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

Incredible results:

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

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

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

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

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

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

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

12/03/202412/03/2024

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

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

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

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

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

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

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

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

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

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

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

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

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

Suelen says:

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

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

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

And what do people say when they see you?

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

How was it to follow the diet?

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

What has changed in your life?

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

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

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

What did you like most about the method?

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

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

What’s your next goal?

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

How do you organise your meals?

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

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

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

Get in touch; we can help you!

11/26/202412/03/2024

Low Carb Diet, What are the Benefits?

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

What is a Low-Carb Diet?

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

Key principles of a low-carb diet include:

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

Most popular types of Low-Carb Diets

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

Nutritional and Health Benefits of Low-Carb Diets

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

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

Low-Carb vs. Keto: Key Differences

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

Addressing Myths About Low-Carb Diets

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

Who Benefits from Low-Carb Diets?

Low-carb diets are especially effective for:

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

Can a Low-Carb Diet Be a Sustainable Lifestyle?

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

Ketogenic Diet as Therapeutic Diet for Epilepsy

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

How Keto Works for Epilepsy

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

Other Neurological Applications

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

Alzheimer’s disease
Parkinson’s disease
Traumatic brain injury

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

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

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

Is low-carb the right diet for me?

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

1. Health Goals

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

2. Medical Conditions

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

3. Lifestyle and Preferences

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

4. Sustainability

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

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

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

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

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

11/19/202411/28/2024

How to Lose Weight During 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.

11/18/202411/28/2024

The Best Food Regimen for Weight Loss: A Guide by a Dietitian

For anyone serious about achieving weight loss, having a structured food regimen designed by a nutritionist or dietitian can make all the difference. With the right combination of foods, mindful eating habits, and practical strategies, a food regimen can help you achieve sustainable weight loss without feeling restrictive. Here’s a comprehensive guide to setting up a food regimen that promotes weight loss, keeps energy levels steady, and supports overall well-being. Whether you want to lose a few pounds or transform your lifestyle, a nutritionist can help you every step of the way.

What Is a Food Regimen for Weight Loss?

A food regimen is a thoughtfully structured eating plan that provides all the nutrients you need while supporting weight loss in a sustainable, enjoyable way. Rather than following fad diets or quick-fix solutions, a well-designed food regimen is about creating balanced habits tailored to your body and lifestyle. Let’s explore the elements of an effective weight-loss food regimen and some practical ways to implement them.

Key Components of an Effective Food Regimen for Weight Loss

Start with a Balanced Plate – Building balanced meals is essential for both satiety and sustained energy. Each meal should ideally include:

Protein: Lean proteins like chicken, fish, tofu, eggs, and legumes help preserve muscle mass and keep you feeling full. Adding protein to every meal can help stabilise blood sugar and reduce cravings.
Complex Carbohydrates: Focus on complex carbs such as whole grains, sweet potatoes, and legumes, which provide longer-lasting energy and keep you fuller for longer.
Healthy Fats: Sources of healthy fats like avocados, nuts, and olive oil support brain function and add flavour to meals, making them more satisfying.
Vegetables: Aim to fill at least half your plate with vegetables, which are low in calories and high in fibre, helping with fullness and nutrient intake.

Example: A balanced dinner could include a piece of grilled salmon (protein), a side of quinoa (complex carbohydrate), a serving of steamed broccoli, and a sprinkle of olive oil on the veggies for added flavour and healthy fats.

Incorporate Fiber-Rich Foods – Fibre is crucial in a weight-loss regimen as it promotes fullness, supports gut health, and can aid in blood sugar control. Aim to include fibre at each meal by adding foods such as:

Breakfast: Rolled oats with berries and chia seeds, offering fibre for a satisfying start.
Lunch: A mixed salad with leafy greens, chickpeas, and bell peppers for a fibre-rich, nutrient-dense option.
Snacks: Fresh fruit, raw veggies with hummus, or a handful of nuts can keep you full between meals without extra sugar or refined carbs.

Prioritise Nutrient-Dense, Low-Calorie Foods – Opt for foods that are low in calories but high in vitamins, minerals, and other nutrients so you can eat satisfying portions while staying within a calorie deficit. These can include:

Leafy Greens: Spinach, kale, and romaine lettuce are high in nutrients and volume without many calories.
Berries: Blueberries, raspberries, and strawberries add natural sweetness with fibre and antioxidants.
Lean Proteins: Chicken breast, turkey, or plant-based proteins like lentils and chickpeas are low-calorie options that support muscle and fullness.

Example Meal: A large salad bowl with mixed greens, sliced cucumber, cherry tomatoes, shredded carrots, grilled chicken, and a light vinaigrette is filling and low in calories but high in essential nutrients.

Caloric Deficit with Nutritional Adequacy

Weight loss requires a caloric deficit, so if you want to lose weight, ensure this is achieved without compromising on nutrition. A nutritionist or dietitian can help you by implementing a food regimen with the right calories and nutrition for sustainable weight loss by designing meals that are filling and nutrient-dense, avoiding hunger and maintaining energy levels. This approach is ideal for gradual, long-term weight loss that won’t lead to muscle loss or metabolic slowdown.

Sample Food Regimen created by a nutritionist

Here’s a sample day in a food regimen designed for weight loss, showing how we incorporate variety, balance, and enjoyment into every meal:

Breakfast: Overnight oats with Greek yoghurt, blueberries, chia seeds, and a sprinkle of almonds.
Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumber, quinoa, and a light olive oil dressing.
Snack: Sliced apple with a tablespoon of almond butter.
Dinner: Baked chicken breast with roasted vegetables (broccoli, carrots, bell peppers) and a side of sweet potato.
Evening Snack: A small portion of cottage cheese with a few slices of fresh pineapple.

This sample regimen provides a balance of proteins, healthy fats, complex carbs, and fibre-rich foods to keep you full and energised throughout the day.

Avoiding Common Pitfalls in Weight Loss Food Regimens

Dietitians and nutritionists work closely with clients to help them avoid common mistakes, including:

Extreme Calorie Restriction: Too-low-calorie diets are unsustainable and can harm metabolism. Nutritionists prioritise balanced meals that keep clients satisfied.
Skipping Meals: Regular meals help maintain energy and reduce the likelihood of overeating later in the day.
Restrictive Dieting: Cutting out entire food groups can lead to nutrient deficiencies and cravings. We encourage variety within each client’s dietary preferences.

How We Support Clients at Raquel Britzke’s Nutrition Clinic

Achieving weight loss is a journey, and at Raquel Britzke’s Nutrition Clinic, we’re committed to supporting our clients through every step:

Personalised Plans: We believe in fully customised plans because no two clients are the same. Plans are adjusted to fit individual lifestyles, preferences, and metabolic needs.
Regular Progress Tracking: Measurements are taken regularly, and progress is monitored using weight, tape, and photos so clients can see their success over time.
Expert Advice and Motivation: Each client has access to a dedicated dietitian for ongoing questions and support, making it easier to stay motivated and confident in their journey.

Creating a food regimen for weight loss is about more than just calories—it’s about understanding your body’s unique needs and creating habits that last. At Raquel Britzke’s Nutrition Clinic, we’re passionate about providing personalised, science-backed guidance to help clients reach their goals in a healthy, enjoyable way. Our registered dietitians and nutritionists are here to support you with expert advice, tailored plans, and ongoing motivation from anywhere in the world.

Ready to start your journey? Schedule a consultation today and take the first step toward a healthier, happier you with a food regimen that truly fits your life. Get in touch here.

11/07/202411/29/2024

How to find Motivation to Lose Weight

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

1. Set realistic goals

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

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

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

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

3. Keep Track of Your Progress with Accountability

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

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

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

5. Remember Your “Why”

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

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

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

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

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

10/29/202411/29/2024

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

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

What did Céu do to achieve her weight loss success?

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

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

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

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

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

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

How has your relationship with food and diet changed now?

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

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

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

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

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

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

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

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

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

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

Looking back, would you change anything about your journey?

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

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

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

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

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

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

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