Tag Archives: eat more to lose more

The Calorie Myth

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It’s long been drummed into us that ‘dieting’ is the way to lose weight. By ‘dieting’ I mean restricting calories and or food groups. So it’s no wonder that Britain’s dieting industry is worth an estimated £2billion.

I speak to so many women, friends included, that are struggling to lose weight and whenever they set out to finally make it happen they embark on some sort of fad or restrictive regime, like some kind of weight loss shake for breakfast and lunch and then a ‘normal’ dinner for example. I wonder how these women get through the day!

But I used to be just like that.

Throughout my 20’s (from 19 to 27) I did all the fad diets that were available to me. In fact I spent 8 years being constantly hungry! I don’t think a day went by when I didn’t hear my stomach growl in dissatisfaction from being so empty. I just couldn’t understand why I wasn’t losing weight. Similar to how the women I speak to today are feeling.

The trouble is it’s worse once you get into your 30’s and beyond. What MIGHT have worked in your 20’s will likely never work again past 30, and that’s mainly due to hormonal changes in the female body and also the years spent yo-yo dieting having damaged your metabolism and almost grinded it to a halt.

A lot of people see food simply as calories, and they believe that to lose weight we need to reduce/restrict calories and the weight will drop off. If only it were that simple, and if it were, would Britain’s diet industry be worth an estimated £2billion??

Some people WILL lose ‘weight’ if they restrict calories for a few weeks, BUT the ‘weight’ lost is mostly made up of water and muscle tissue – NOT body fat. Then once you start to eat ‘normally’ again you re-gain that weight plus some extra fat that probably wasn’t even there in the first place!

Why? Because your body thinks you were in a state of famine whilst you were restricting food and now that you are eating more food again it slows your metabolism and stores the now incoming food as body fat for when you next restrict food (think insulation for your precious bones).

We have what’s called a ‘set point’ weight, which is the weight at which your body likes to be at and keep you at. Calories restriction, which works against your metabolism, will eventually cause your body’s set point to rise and then it becomes difficult to lose weight on a deprivational diet, and once food is inevitably increased the weight comes back again, and so on, until you are left pulling your hair out years later wondering what went so wrong!

The answer? Don’t restrict your body of the food/energy it needs everyday in order to support metabolism and to function properly! Instead eat the right types of and combinations of foods that will keep your blood sugar levels balanced, support hormonal balance, gut health and metabolism.

Here is an example using myself. When I was trying to lose weight for the 3rd or 4th time in my later 20’s I restricted my calorie intake to no more than 1,200 calories per day. I was cranky, exhausted, hungry, and miserable every single day. When I had initially done this same regime earlier on in my 20’s it had worked for me and within a month I was looking and feeling slimmer (I now know that was water and muscle weight lost not body fat.) I then read about ‘BMR’, this is our Basal Metabolic Rate which basically means the amount of calories our body needs each day just to rest, or just to be able to ‘keep the lights on’ – it doesn’t include the energy needed to go out to work, walk around, think, make decisions, or do exercise. My own BMR at that time was about 1,480 calories.

So, if I needed an absolute minimum of 1,480 calories per day and I was having a maximum of 1,200 a day then is it any wonder I was feeling so awful; hungry, miserable, overcome with cravings and going on inevitable binges a couple times a week?! I was far from ‘at rest’ every day. I was walking to and from work, doing a 9 hour day in the office where I had to think all day long and make decisions, I was going to the gym after work and walking home again.

The point I am making here is that if my BMR was around 1,480 calories I should have been having about another 300-500 per day (depending on activity levels) to be able to support my metabolism and keep it ticking over nicely.

The result? Loss of water and muscle tissue and gain of body fat.

And that’s when I turned things around, and then took things a step further by studying and training to become a nutritional therapist and health coach so I could change my career and help other women just like me!

I used to be so fixated with the calorie number of foods that I became obsessed with that rather than the type of food the calories were coming from. This is an extremely unhealthy obsession as you’re not interested in the nutrition the food will provide for you but simply the number of calories it provides (we can eat plenty of fat-storing carbs all day and still be within our 1200 calorie allowance).

We need to look at food in terms of how our body will break it down – will it be used for energy, will it provide vitamins and minerals needed to optimise our health, or will it be stored as fat? THAT’S what matters. 

Let’s say someone’s BMR number is around 1400-1500 calories (the amount of calories they need at complete rest only) and they’re eating 2,500 calories per day, plus not exercising or moving much at all, then yes they are likely eating too many calories and will be gaining some weight. So they would need to be in some sort of calorie deficit to be able to start losing fat, but that deficit should likely be around 1800 calories per day NOT the common 1200 we are lead to believe is necessary for weight loss. Plus the source of those calories is all-important. Then once they reach their goal body size they can slowly start to increase calories slightly to a maintenance amount to maintain that ideal weight.

Calorie counting is outdated and it’s an ignorant way to view weight loss. It focuses on quantity and not quality of food, and this is absurd, seeing as certain foods cause the release of our fat storing hormones and others do not – regardless of calories.

calorie-countingDepriving our bodies of calories only leads to an eventual slowed metabolism which causes us to gain the weight back and then some, over and over, unless you get the right advice and finally change the way you eat for good.

Our bodies do not work like a maths equation. There is a LOT of other stuff going on within our bodies that must be taken into account when trying to lose weight.

The dieting industry views food simply as calories, and to lose weight we need to reduce our daily calories (to an alarmingly low number usually anything fro 800-1200 a day) and the weight will drop off. If only it were that simple, and if it were, would Britain’s diet industry be worth an estimated £2billion??

There is calorie counting, which looks only at the number of calories a food provides in relation to the restrictive number of calories allowed in one day, and there is what I call ‘smart eating’ which provides the body with the right amount of protein, fat, and carbohydrates, as well as other nutrients, needed for optimum health – which in turn leads to ideal weight.

Counting calories fights against your body’s ‘set point’ weight whereas ‘smart eating’ lowers your set point weight. 

The quality of our calories is what matters for LONG TERM FAT loss. Improving the QUALITY not reducing the QUANTITY of our food results in reducing inflammation within the body (critical for fat loss), re-sensitizing our cells, and re-regulting our hormones and therefore lowering our set point (that ideal weight your body will want to keep you at).

Yo-yo dieting is something I want to see the back off for everyone. Losing weight shouldn’t be something that happens multiple times a year. Someone said to be the other day that “calorie counting works for me whenever I need to lose weight”, but this person is totally missing the point. If it really did work then they wouldn’t repeatedly need to lose weight. I am all about fat loss that is sustainable, and done in a healthy way that doesn’t damage your health and metabolism long term. If someone is overweight they should first try to identify the root cause(s) of their weight gain, address that, and embark on a way of eating that supports blood sugar balance, hormones, and gut health, and then metabolism and ideal weight is also supported. This is called sustainable FAT loss, no longer calling for yo-yo dieting throughout the year as the weight fluctuates due to calorie restriction and hormonal imbalances (insulin and cortisol) that leads to fat storage over and over again. Once the body’s systems and metabolism are supported through PERMANENT diet and lifestyle changes your ideal weight is maintained.

If you’re looking for a quick fix to lose excess weight then calorie restriction might work but for the short term ONLY and studies show that up to 70% of the non water weight lost from restricting calories comes from muscle. Calories counting slows down metabolism and takes away our muscle tissue – no thank you.  

Eating less and exercise more does not cause long term FAT loss. 

Eating in a way that provides your body with real, whole-food meals that nourish your body and do not cause blood sugar spikes (let’s call this ‘smart eating’) leverages the quality of your calories, which in turn takes care of the quantity of your calories (without the counting!).

Calorie counting doesn’t take a LOT of things into account that are KEY for weight/fat loss, ESPEICALLY for women, such as:

  • Insulin’s activity
  • Cortisol’s activity
  • Estrogen and progesterone levels
  • Grehlin and leptin’s activity – 2 other important hormones for fat storage/fat burning
  • Stress levels
  • Sleep quality
  • Adrenal health
  • Digestive health
  • Macronutrient ratios per meals/snacks (protein fat and carbs)
  • Activity levels and type of training
  • Food quality, nutrition provided by the food, and alcohol intake

Counting calories is not the way to go, what a woman really needs for sustainable weight loss isn’t calorie counting; it’s a diet that:

  • Addresses hormonal and metabolic problems (very likely for most women over the age of 35), thus making sure food is used for energy rather than being stored as fat.
  • Does not make you hungry, stressed, or miserable.
  • Encourages a holistic view of health, rather than nudging you towards unhealthy food choices just because they’re low in one “bad” category (e.g. carbs, fat, calories, etc.).
  • You can see yourself following for the long term.

For example, if you’re calorie counting but still consuming a diet that’s high in carbs not only will your weight loss be less efficient than it would on a low carb diet, but you will also find yourself going hungry. This is due to the decreased effect on satiety that is brought about by the consumption of carbohydrates (when compared to protein or fat).

Calories aren’t created equally. Your body will recognize and treat them differently. Your body doesn’t just digest calories…it digests the minerals, proteins, fats and vitamins in what you’re eating. And if you’re eating a 350 calorie diet dinner v’s a 600 calorie dinner of grilled chicken, sautéed veg, avocado, and brown rice…the second option is the better one for weight loss and management.

It’s exactly why you can eat a big plate of chips and a tub of ice cream with little trouble but can’t so easily eat a decent sized steak – because carbohydrates lead to a spike in blood sugar that makes the body want more of the same, whereas protein (steak) is satiating and stabalises blood sugar, keeping you fuller for longer.

In my opinion, it’s far better to reduce the amount of carbohydrate foods you eat at each meal and snack and focus on getting protein with every meal and snack and some healthy fats plus plenty of vegetables including dark green leafy ones and starchy ones like sweet potato, squash and beetroot for your carb sources over things like pasta, wraps, bread, big white potatoes and white rice, without too much concern for calories. If that doesn’t result in weight loss then you try taking another look at the amount of carbohydrates you’re eating e.g. are you having carb based snacks like lots of high sugar fruits, rice cakes, crisps or toast, rather than protein based snacks like nuts and seeds, boiled eggs, nut butter, plain full fat yogurt and berries? Then also look at your sleep, alcohol intake, stress levels, activity levels and type of exercise (too much cardio and not enough resistance/weights), thyroid health, and gut health. Book a Fat Loss Strategy Call with me today and let’s talk through your key struggles when it comes to your weight and health, and I can get you moving forward in the right direction, we’ll have 40 minutes together and its free. Click here to book your call slot in!

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So, switch the ratio on your plate, for example I love a curry as much as the next person but I am more than happy to swap half a plate of rice for more of the meat and plenty of vegetables and a handful of rice instead. Also pass on the naan bread for example, its just not necessary. The average British person would have the rice, the naan and the potato that’s mixed into their main or side dish, now that’s a LOT of unnecessary carbohydrate and the same goes for meals cooked at home, question the amount of carbs you’re having at meal times and as snacks. That is likely to be your downfall, NOT calories. I’m in no way telling anyone to cut out carbs or follow a super low-carb plan, that isn’t helpful either. I’m simply saying to focus more on the protein, healthy fats, vegetables and lower more nutritious fruit like berries. Then for your starchier carbs opt for root vegetables mainly and some whole grains like oats, buckwheat, quinoa (not actually a grain) and brown or wild rice. Start your day with the protein-rich breakfast such as eggs with bacon or smoked salmon, or a protein and ‘good’ fats smoothie with berries, which is really satisfying and keeps me going all the way through to lunch.

Understanding the effect of different nutrients (protein, carbs and fats and the smaller nutrients within them) on your body is the key, NOT calories.

In a nutshell, the more educated you are on what happens to the food you eat, the more likely you are to eat right. Forget about calories and instead be educated on what happens to the food you eat within your body, stored as fat or burned off. Counting calories does not take this into account and in my opinion anyone that tells someone to just cut calories and exercise more to lose weight needs to do their own research before dishing out advice.

The takeaway point here is that restricting calories is just dangerous, silly and unnecessary. Ideal weight is a natural side effect of being healthy, and this includes having a healthy functioning gut, balanced hormones, quality sleep, and a handle on stress. When we increase the quality of our food and exercise, we can heal our hormones, “unclog” our systems, lower our set points, and get our bodies to burn fat instead of storing it.

It’s the creation of new habits and making changes to your eating style and lifestyle that has the biggest impact and results in long-lasting success.

Before I go here are some quotes from some of the academic research into the effect of calorie restriction on the body in relation to weight.

“The researchers note that animals respond to food shortages by storing energy and gaining weight. Their model demonstrates that when food is in short supply – much like during a phase of dieting – an efficient animal will gain excess weight between periods of food shortage. Surprisingly,” says Prof. Higginson, “our model predicts that the average weight gain for dieters will actually be greater than those who never diet. This happens because non-dieters learn that the food supply is reliable so there is less need for the insurance of fat stores”.

“The best thing for weight loss is to take it steady. Our work suggests that eating only slightly less than you should, all the time, and doing physical exercise is much more likely to help you reach a healthy weight than going on low-calorie diets.” Prof. Andrew Higginson, University of Exeter

 

P.S. Book a Fat Loss Strategy Call with me today and let’s talk through your key struggles when it comes to your weight and health, and I can get you moving forward in the right direction, we’ll have 40 minutes together and its free. Click here to book your call slot in!

Eat more to lose more!

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From the moment we are born we want and need food every 3 hours, it’s a natural instinct from day 1 and what we need to do to survive.

So how does this then completely turn on its head when we get to our adult years and believe that under eating is the way to go to be healthy, to maintain weight or lose weight?

Why do we resist eating so much as adults, and if we eat more than we said we would we feel like we’ve done something really bad and need to make up for it the next day?

It’s called ‘dieting’. And its because the dieting industry is so powerful it has got into our heads and made us believe that to lose weight we must take in less food (than our body needs) and expend far more energy, each day.

Imagine doing this to a baby…they wouldn’t survive. Ok so we’re not babies but it’s the same principle, these deprivational-calorie restricting-one size fits all diets are madness when you actually think about it. The body NEEDS certain nutrition every day and certain amounts of it, just to survive and feel ok, yet we will follow a diet plan that aims to give us a quarter less of the energy we need just to survive (not even thrive) and then push ourselves to run on a treadmill for an hour or go full pelt on a cross trainer……hmmm, this sounds insane, and that’s because it is!

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Don’t get me wrong I’m not judging anyone who does this or believes in it, I was there myself many years ago when I went along to a Weight Watcher’s meeting in a bit to start doing the ‘right thing’, but that was before I knew better.

When people who are overweight are on a ‘diet’ and they feel hungry they either fight the hunger, or have some sort of meal replacement low calorie bar or shake. These bars or shakes are usually laden with sugar, and low in calories and any sort of nutrition. So these 2 all too common responses to hunger deoprive the body of what it REALLY needs and make matters worse in the long run.

So why do so many ‘dieters’ respond to hunger by ignoring it??

Unfortunately the conventional diet industry has spread the (so very wrong) message that eating is bad and that it will make us FAT and that the only way to lose weight is to stop eating. The dieting industry is huge and its influence on what we believe in regards to weight loss is HUGE. But if they’ve really got it so right then why are so many people struggling to lose weight and getting bigger and bigger. I speak to so many people that say “I hardly eat anything, I don’t know why I’m so overweight”, I then cannot wait to get my side of things across and educate that person the RIGHT way, the trouble is that so many years of brainwashing is hard to undo in just one conversation. Our natural instinct is to eat, and if we go against that, our bodies will work against us not for us.

Now I’m by no means saying that we should be consuming 3000 plus calories a day of whatever we like, and overeating, that’s another extreme and another article. What I’m saying is that we need to give our body what it needs and take care of it. We don’t deprive our cars of petrol or give it the wrong the petrol, so why do we not take the same attitude towards our amazing bodies?

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The diet industry has taught is to starve our bodies, and to leave out nutritious real food and replace it with low calorie low nutrient foods. The only outcome this results in is CRAVINGS, BINGEING, and ADDICTION, followed by shame, self-hate, frustration, and WEIGHT GAIN. Our body is always working to protect us, so not giving it the nutrients it needs and enough of them, only results in fat storage in a bid to protect us from starvation and danger.

In the meantime the diet industry makes a whole load more money yet again, whilst we continue to buy into their advice and follow their rules.

So, basically what I’m saying is eat the food your body needs and asks you for, provide it with good quality protein, healthy fats, and low sugar-nutrient dense carbohydrates at every meal and snack and don’t go hungry. Cut sugar foods, cut sugar drinks, increase water so you’re properly hydrated, sleep well, move often and practice deep breathing, and watch fat melt off, and energy levels soar. Now that sounds like a much nicer way to live each day to me?

Fad Diets & Weight Loss

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Restrictive diets that are low in calories and low in fat don’t work long term and they can become an unhealthy obsession. Any eating plan, which severely limits food intake, will have short-term weight loss results, but this isn’t fat loss, it’s actually muscle and water loss. We need muscle in order to burn fat so by losing muscle mass on a restrictive diet we can’t burn fat properly and we slow our metabolism down. When you give your body less calories your metabolic rate starts to slow down to adjust to the small amount of energy it is being given, this is a survival mechanism that dates back to our caveman days when we were genuinely starving and genuinely needed a slower metabolism in order to survive.

Many people believe that these low calorie, low fat diets work because they do see results quickly, but as I said these results can’t be maintained and the results are false because true weight loss is to lose fat, not water or muscle.

Your weight on the scales is just a number!

So many of us are fixated by what we weigh on a set of scales or what our BMI is, but this is a false measurement, because weight and BMI can increase with more resistance exercise, as we increase our muscle mass and decrease our fat mass. And this is what really matters – a higher muscle mass to fat mass, that’s the true measure of success, and its known as our body composition. This cannot be measured on a (regular) set of scales, and that’s why we need to ditch the scales and stop obsessing over how much we weigh! Other best measures are how your clothes fit, and your waist to hip ratio. Eating a natural whole food diet with good amounts of lean protein, essential fats, and plenty of vegetables, with minimal refined carbohydrates and sugar is the best way to lose fat, keep it off and stay healthy.

If you have any questions or would like to know more about the nutritional therapy packages I offer to help you lose fat and feel great then drop me a line at francesca@flnutrition.co.uk today, I’d love to hear from you :-)

You don’t have to starve yourself to lose weight – 8 Steps to Healthy Weight Loss

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And so the cycle continues. Fad diet after fad diet, with short lived success and feelings of deprivation and restriction.

If I told you that you do not need to starve yourself to lose weight or go on a restrictive, boring and miserable diet would you believe me? I have this conversation with so many people, mainly women, who just don’t see how this can be true. They walk away forgetting what I’ve said within about 30 seconds, so sure that calorie restriction and excessive cardio at the gym is the only way to shed the weight they are so very fed up with.

I also find that when it comes to weight loss, so many people don’t regard the nutrition factor with any importance, and that they are only really concerned with losing as much weight as they can, as quickly as they can. Yo-yo dieting can have a detrimental effect on our health, not to mention the stretch marks! Aside from the health effects of restrictive and yo-yo dieting so many people are missing out on the true enjoyment of food. Good, tasty and wholesome foods that make us feel satiated and energetic are being overlooked in this bid to lose weight at whatever cost.

I am going to explain the key to successful and sustainable weight loss in the hope that many of my readers will accept it, try it for themselves and have faith that it will work for you!

1) Eat breakfast within an hour of waking

Breakfast really is the most important meal of the day when it comes to fat loss. Leaving large gaps between meals causes our blood sugar to drop too low and so the next meal we eat can cause a sharp rise in our blood glucose (sugar) level. Insulin is responsible for moving excess glucose into fat cells for storage and is released in response to food consumption. The more glucose in the blood at any one the more fat is stored. In the morning our blood sugar level is at its lowest so what you eat for breakfast is all important. Having a sugary low protein breakfast can causes a high spike in blood sugar and thus a larger amount of fat is stored by insulin. Ensure your breakfast always contains good amounts of protein, a complex carbohydrate and some healthy fats. Protein slows down the release of sugar into the blood (so reduced fat storage) and has a satiating effect, keeping us fuller for longer.

2) Then eat every 3-4 hours following breakfast

This will prevent your blood sugar level dropping low and keep it stable throughout the day. Keeping the blood sugar level stable will minimize fat storage. All meals and snacks should contain a protein, a complex carbohydrate and some healthy fat. This will also keep energy levels stable too!


3) Stick to complex carbohydrate and low GI fruits

Go easy on fruit; although it contains fibre and vitamins its still sugar at the end of the day, and your body doesn’t differentiate between the sugar from a load of fruit and the sugar from a bar of chocolate. Include low sugar fruits such as apples, pears and darkly coloured berries like blueberries, or blackberries and use no more than a handful per day.

Switch white/refined carbs for complex carbs, see the list below!

4) Include plenty of fibre from vegetables especially leafy greens
Fibre is important not only for our digestive health but also for weight loss. Fibre stretches the stomach and so we feel fuller faster, and also for longer. Fibre takes longer to chew and digest and therefore slows down eating so we signal to our brain that we are full BEFORE we have eaten everything in sight and then realised we were probably already too full! Fibre also holds onto sugar, slowing its release into the bloodstream and so preventing the high blood sugar spikes that lead to fat storage.


5) Include healthy fats

The fats we must avoid are trans fats and hydrogenated fats; these are found in most processed foods, including biscuits, cookies, margarine, fried and battered foods, and pie crusts. It’s important however to include healthy fats daily. You have probably heard a lot about coconut oil and how healthy it is, that’s because it really is, and it can help with weight loss too. Although coconut oil is composed of saturated fatty acids they are the beneficial kind, known as medium-chain triglycerides (MCTs). MCTs are burnt for energy rather than stored and they help to speed our metabolism to burn fat faster. MCTs also have a satiating effect helping us feel fuller quicker and for longer. There are so many benefits of coconut oil I will have to save that for another article! But for now please just know that coconut oil is a healthy and beneficial item to add into your daily diet, for general health reasons as well as weight loss.

It’ also important to include essential fats everyday such as avocado, omega-3 rich fish like wild salmon, trout, mackerel and sardines, nuts and seeds, olive oil, hemp oil, hemp seeds, flax oil, flaxseed, chia seeds, nut butters. These can help to burn fat and improve the body’s response to insulin (minimizing fat storage). Aim to include oily fish 3-4 times per week and minimize red meat (organic and grass fed) to 1-2 portions per week.

6) Reduce or eliminate stimulants

Stimulants such as caffeine, energy drinks, nicotine and alcohol raise our blood sugar level and so increase the production of insulin, which, as we know, leads to fat storage the more it is produced.

7) Get the right amount of sleep!!

Lack of sleep and broken sleep can have detrimental effects on our weight loss efforts and fat storage! We can go to the gym everyday and eat well but if we are not sleeping well and for long enough each night those our efforts are in vain. A lack of sleep can decrease levels of an important hormone (leptin) that tells our brain we are full and or not hungry. This is not to say that we shouldn’t eat, or we should feel full even when we haven’t eaten properly, it’s just that if levels of leptin are low then we are more likely to overeat and crave sugar. Furthermore lack of sleep increases a hormone (ghrelin) that makes us hungrier and again, crave carbs and sugar.

8) Reduce stress!
This is soooo important. Stress increases levels of the hormone cortisol, also known as the ‘stress hormone’. Cortisol increases our blood sugar level in a bid to provide the brain with the fuel it needs to handle stressful situation, the problem is we just don’t need that amount of sugar for a stressful situation that isn’t physical (e.g. running from a tiger) but psychological, such as running late for work or being stuck in traffic. The excess sugar is then stored as fat. The more these events occur the more fat is stored. So it’s vital to get your stress levels under control using techniques such as meditation, simple meditation breathing and mindfulness, again there is so much to say about this and I will write on it separately.

Here’s an idea for an ideal day:

Breakfast (within an hour of waking)

2 eggs scrambled with 50g of smoked salmon, spinach and baby tomatoes on 1 slice of rye toast. Or, for busy people on the move a protein breakfast smoothie.

Snack (if not eating lunch within 3 hours of finishing breakfast)

1 apples and about 12 almonds/walnuts/brazil nuts

Lunch

1 wild salmon steak, 50g of brown rice, spinach, watercress, rocket, red onion and baby tomatoes (grated carrot and beetroot, and fennel if you’re happy to add even more veg!)

Snack

150g of natural Greek yoghurt e.g. Yeo Valley with handful of blueberries and sprinkle of ground cinnamon

Dinner

1 chicken breast with a small baked sweet potato, spinach and broccoli

There are so many options and ideas for a day of nutritious, satiating and tasty easting. We do not need to nor should we starve and restrict ourselves or follow fad diets. Love food, love eating it, just choose it wisely, plan ahead and be organised.

Swap the refined carbs for the complex carbs:

Refined carbohydrate foods:

 White bread

 White pasta

 Potatoes (except sweet potatoes)

 White rice

 Cakes, biscuits, sweets, chocolates, croissants, doughnuts etc etc

 Pizza

 Quiche and any pastry pies

 Cereals e.g. Coco Pops, Cheerios, Crunchy Nut Corn Flakes etc.

 Fizzy drinks, concentrated juice drinks, sports drinks, other sugary drinks

 Pre-packaged and processed foods

Foods that release glucose into the blood stream in lower amounts and more slowly are known as ‘complex’ carbohydrates foods:

 Brown or wholemeal pasta

 Brown basmati rice

 Wholemeal bread

 Rye bread

 All vegetables apart from potatoes and parsnips

 Sweet potatoes

 Low sugar fruits such as berries, apples and pears

 Whole grains such as quinoa, buckwheat, bulgar wheat, oats and rye

 Beans, pulses and lentils

 Ryvita

 Oatcakes

We need to eat and not diet, simply eat well all year round, for good, and you will never need to deprive yourself again AND you will enjoy a weight you’re happy with and one you can sustain for life.

For a consultation with me for a more detailed and personalised weight loss plan call now on 07860 573 901

Best wishes,

Francesca @FLNutrition

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