There's loads of confusing info concerning diet, especially in the media. If you're looking for a trimmer tum then you definitely want to pay more attention to what you eat, you know what they say, you can't out train a poor diet!
(Pictured: Watermelon, cucumber, lemon and mint smoothie)
It continues to amaze me when I see adverts on the TV for low fat (processed) foods like yogurts, ready meals, sauces, cereals, etc, being sold to us as healthy options when really they are far from it. First of all they're processed, secondly anything low fat is bound to have extra sugar and chemicals added to improve flavour and thirdly, just because it's low calorie doesn't mean it's nutritious. In fact, adding "good" fat to your diet can help you lose and maintain a healthy weight and is essential for heart and brain function. Good fats come from natural sources and are easy for the body to process, these include extra virgin olive oil, butter from grass fed cows, animal fat (preferably pasture raised organic), fish oils, avocado, coconut and certain nuts and seeds. Vegetable oils and margarines are refined and chemical treated and extremely bad for our health. It's this sort of "trans-fat" that you want to avoid and it's usually added to packaged, processed foods because it's cheaper. This is the kind of fat that causes inflammation and leads to clogged arteries and weight gain.
As for carbs, yes we need them as part of a healthy balance diet but again, make the right choices for fat loss and weight management. In fact it's the bodies response to excess carbohydrates that makes us gain weight. It's also responsible for the increasing numbers of type 2 diabetes cases we see nowadays. (For a more detailed explanation, check out this article by Mark Sisson: http://www.marksdailyapple.com/diabetes/#axzz2t1mkv7Te). It's true that if you're looking for effortless fat loss then you can restrict carbs temporarily and opt for a high protein diet. However, for a more healthy and sustainable approach why not make a permanent change to the way you eat? You can get all the carbs you need from vegetables and fruits which are far more nutrient dense and beneficial to your health in the long term. Mark Sisson suggests that to maintain weight easily then we should not consume more that 150g of carbs per day, if you're very active then slightly more. If you are routinely consuming more than that and not leading an active life then you will inevitably continue to gain weight. To give you an idea of an intake of healthy carbs, Mark Sisson gives this example from his book, The Primal Blueprint: "A huge salad, 2 cups of brussel sprouts, 1 banana, 1 apple, 1 cup of blueberries and 1 cup of cherries amounts to 139g of carbs." That's a fair amount of food, add to that some good fat, protein and it's fair to say that lot should keep you going all day!
(Pictured: Watermelon, cucumber, lemon and mint smoothie)
It continues to amaze me when I see adverts on the TV for low fat (processed) foods like yogurts, ready meals, sauces, cereals, etc, being sold to us as healthy options when really they are far from it. First of all they're processed, secondly anything low fat is bound to have extra sugar and chemicals added to improve flavour and thirdly, just because it's low calorie doesn't mean it's nutritious. In fact, adding "good" fat to your diet can help you lose and maintain a healthy weight and is essential for heart and brain function. Good fats come from natural sources and are easy for the body to process, these include extra virgin olive oil, butter from grass fed cows, animal fat (preferably pasture raised organic), fish oils, avocado, coconut and certain nuts and seeds. Vegetable oils and margarines are refined and chemical treated and extremely bad for our health. It's this sort of "trans-fat" that you want to avoid and it's usually added to packaged, processed foods because it's cheaper. This is the kind of fat that causes inflammation and leads to clogged arteries and weight gain.
As for carbs, yes we need them as part of a healthy balance diet but again, make the right choices for fat loss and weight management. In fact it's the bodies response to excess carbohydrates that makes us gain weight. It's also responsible for the increasing numbers of type 2 diabetes cases we see nowadays. (For a more detailed explanation, check out this article by Mark Sisson: http://www.marksdailyapple.com/diabetes/#axzz2t1mkv7Te). It's true that if you're looking for effortless fat loss then you can restrict carbs temporarily and opt for a high protein diet. However, for a more healthy and sustainable approach why not make a permanent change to the way you eat? You can get all the carbs you need from vegetables and fruits which are far more nutrient dense and beneficial to your health in the long term. Mark Sisson suggests that to maintain weight easily then we should not consume more that 150g of carbs per day, if you're very active then slightly more. If you are routinely consuming more than that and not leading an active life then you will inevitably continue to gain weight. To give you an idea of an intake of healthy carbs, Mark Sisson gives this example from his book, The Primal Blueprint: "A huge salad, 2 cups of brussel sprouts, 1 banana, 1 apple, 1 cup of blueberries and 1 cup of cherries amounts to 139g of carbs." That's a fair amount of food, add to that some good fat, protein and it's fair to say that lot should keep you going all day!
(Pictured: Stir fried cauliflower, onion, garlic and carrot with ginger, turmeric and black pepper)
If you want to see long term changes then you also need to change your mind about the way you eat and do some preparation to make things easier for yourself. I see a lot of excuses like "I'm not used to eating cooked food for breakfast", "I don't have time to chop vegetables", etc, etc! There are no rules for what you 'should' eat at a particular meal time so why not have a bowl of soup or a bit of steak and salad for breakfast?! Being stubborn and inflexible will hold you back from achieving your goals and could compromise your health so why not open your mind to different ways and experiment?
Being prepared is important, especially when you're starving hungry and your body is screaming for an instant sugar injection, so having healthy snacks handy is essential. Make your own trail mix of plain nuts, seeds, unsweetened coconut, dried cherries and dark chocolate chips and keep some with you if you know you'll be busy and on the go. If dinner is difficult for you then cook in batches and freeze to save time. Soups and salads can also be made in batches and are an easy take to work option. I won't go into detail about grains, that's a whole other article! However, ditching bread, cakes, pastries, biscuits and pastas will make a massive difference to fat loss. If you have a sweet tooth then make your own cakes and biscuits using alternatives like almond meal, chestnut or coconut flour, grass fed butter, coconut oil and to sweeten use stevia or honey. If you're a chocoholic then you can still get your fix but opt for higher cocoa content of above 70% to get all the benefits it has to offer.
What about calories? While calorie intake is important, what's more important is the quality of those calories. Some argue otherwise and that it's simply a case of sticking to your daily calorie intake, whether that's 2000 calories worth of pizza and mars bars or 2000 calories worth of fruit and veg! However, that doesn't take into account how that would effect body composition and health. You might have heard the term, 'skinny fat' or 'TOFI' (thin outside, fat inside) referring to those who seem to have a slim figure and normal BMI but unhealthy levels of body fat, especially around the organs and abdominal area. That takes us back to the effect of unhealthy carbs on metabolism and increase risk of certain diseases.
If you want to see long term changes then you also need to change your mind about the way you eat and do some preparation to make things easier for yourself. I see a lot of excuses like "I'm not used to eating cooked food for breakfast", "I don't have time to chop vegetables", etc, etc! There are no rules for what you 'should' eat at a particular meal time so why not have a bowl of soup or a bit of steak and salad for breakfast?! Being stubborn and inflexible will hold you back from achieving your goals and could compromise your health so why not open your mind to different ways and experiment?
Being prepared is important, especially when you're starving hungry and your body is screaming for an instant sugar injection, so having healthy snacks handy is essential. Make your own trail mix of plain nuts, seeds, unsweetened coconut, dried cherries and dark chocolate chips and keep some with you if you know you'll be busy and on the go. If dinner is difficult for you then cook in batches and freeze to save time. Soups and salads can also be made in batches and are an easy take to work option. I won't go into detail about grains, that's a whole other article! However, ditching bread, cakes, pastries, biscuits and pastas will make a massive difference to fat loss. If you have a sweet tooth then make your own cakes and biscuits using alternatives like almond meal, chestnut or coconut flour, grass fed butter, coconut oil and to sweeten use stevia or honey. If you're a chocoholic then you can still get your fix but opt for higher cocoa content of above 70% to get all the benefits it has to offer.
What about calories? While calorie intake is important, what's more important is the quality of those calories. Some argue otherwise and that it's simply a case of sticking to your daily calorie intake, whether that's 2000 calories worth of pizza and mars bars or 2000 calories worth of fruit and veg! However, that doesn't take into account how that would effect body composition and health. You might have heard the term, 'skinny fat' or 'TOFI' (thin outside, fat inside) referring to those who seem to have a slim figure and normal BMI but unhealthy levels of body fat, especially around the organs and abdominal area. That takes us back to the effect of unhealthy carbs on metabolism and increase risk of certain diseases.
In terms of calorie restricted diets for weight loss, this can be effective at first but I've had clients myself who have struggled to maintain this type of diet and stopped seeing results after about 6 weeks. This is because when we restrict calories, weight loss will plateau due to the starvation response. If the body is starved of calories then it goes into survival mode and does what it can to maintain energy levels by holding onto stored fat. Calorie restricted diets usually also leave you feeling deprived and hungry, which usually makes you crave carbs and sweets even more!
(Pictured: Raw salt cod with tomato, green olives, chopped garlic, parsley, oregano, extra virgin olive oil and balsamic vinegar.)
The best thing I ever did was cut out processed and packaged foods. I do my best to avoid anything with added chemicals and fill my fridge and freezer with veggies so I always have options. If you can, then go for organic meats and eggs and non-farmed fish, I've found this difficult because of where I live but for many of you there are lots of options available. Avoid things like stock cubes with added MSG, make stock from scratch and freeze in batches. I also found I was intolerant to wheat over 10 years ago and used to replace it with gluten free alternatives but they were still processed and unhealthy so now I just avoid them. That's not to say I don't let myself go once in a while and gorge myself on pizza and chocolates! I'm just careful not to let it happen too often.
Remember it's not just what you eat but also those sneaky sugary drinks that creep in during the day. Simply cutting out those will reduce unwanted excess calories. Include plenty of herbs and spices in your meals to make them more interesting and add even more nutritional benefits. Think of food as medicine, if you eat right then you can avoid certain diseases and even help manage existing ones. Food isn't just about satisfying hunger, it's about nourishing your body and helping you to feel the best you can!
There are loads of fantastic sources online to help you with ideas for healthy alternatives to all your favourite dishes. Courgette lasagne replaces the pasta with thin strips of courgette and you wouldn't know the difference. Cauliflower dough makes a surprisingly good pizza, well worth the effort. If you're looking for ideas for simple yet tasty meals, I recommend this book by Fitter Food:
http://store.fitterlondon.co.uk/fitter-food-a-lifelong-recipe-for-health-fat-loss-2nd-edition-pre-order-now-for-21tst-feb-release/
There's also a nice and easy to understand intro section that talks further about fat loss and weight management. I'll be posting recipe ideas for you very soon but in the mean time try out a few of these alternatives for breakfast:
Power porridge:
Oats (Optional)
Ground almonds
Dried, unsweetened coconut
Ground flax seed
ginger & cinnamon powder
Mashed banana
Stevia or honey if extra sweetness is necessary
Mix with water
I don't take measurements myself so adjust quantities to your liking. If you put too much flax seed though it will become slimey! Combine ingredients and mix with water until you get the consistency you want. Warm on the stove or just add hot water. Add berries if you like or a bit of greek yogurt, coconut cream or grass fed butter.
Eggs:
• Scramble some eggs and serve with sautéed spinach and tomatoes.
• Poach an egg in homemade soup for a wholesome, winter warmer.
• Banana coconut pancakes: Mash a banana, add some dried, unsweetened coconut and mix in whisked egg to make a pancake batter. Add a scoop of protein powder if you like.
• Keep hard boiled eggs handy in the fridge if you're short of time at breakfast.
• Add an egg to your power porridge, mix in to cook properly.
Smoothie:
Try your own and add veggies and spices too, here's just a few ideas:
• Banana, avocado, coconut milk, cinnamon
• Banana, spinach, blueberries, almond milk, ginger
• Mixed berries, green tea, chia seeds
• Kale, celery, lemon and lime juice, red apple, coconut water
(Pictured: Raw salt cod with tomato, green olives, chopped garlic, parsley, oregano, extra virgin olive oil and balsamic vinegar.)
The best thing I ever did was cut out processed and packaged foods. I do my best to avoid anything with added chemicals and fill my fridge and freezer with veggies so I always have options. If you can, then go for organic meats and eggs and non-farmed fish, I've found this difficult because of where I live but for many of you there are lots of options available. Avoid things like stock cubes with added MSG, make stock from scratch and freeze in batches. I also found I was intolerant to wheat over 10 years ago and used to replace it with gluten free alternatives but they were still processed and unhealthy so now I just avoid them. That's not to say I don't let myself go once in a while and gorge myself on pizza and chocolates! I'm just careful not to let it happen too often.
Remember it's not just what you eat but also those sneaky sugary drinks that creep in during the day. Simply cutting out those will reduce unwanted excess calories. Include plenty of herbs and spices in your meals to make them more interesting and add even more nutritional benefits. Think of food as medicine, if you eat right then you can avoid certain diseases and even help manage existing ones. Food isn't just about satisfying hunger, it's about nourishing your body and helping you to feel the best you can!
There are loads of fantastic sources online to help you with ideas for healthy alternatives to all your favourite dishes. Courgette lasagne replaces the pasta with thin strips of courgette and you wouldn't know the difference. Cauliflower dough makes a surprisingly good pizza, well worth the effort. If you're looking for ideas for simple yet tasty meals, I recommend this book by Fitter Food:
http://store.fitterlondon.co.uk/fitter-food-a-lifelong-recipe-for-health-fat-loss-2nd-edition-pre-order-now-for-21tst-feb-release/
There's also a nice and easy to understand intro section that talks further about fat loss and weight management. I'll be posting recipe ideas for you very soon but in the mean time try out a few of these alternatives for breakfast:
Power porridge:
Oats (Optional)
Ground almonds
Dried, unsweetened coconut
Ground flax seed
ginger & cinnamon powder
Mashed banana
Stevia or honey if extra sweetness is necessary
Mix with water
I don't take measurements myself so adjust quantities to your liking. If you put too much flax seed though it will become slimey! Combine ingredients and mix with water until you get the consistency you want. Warm on the stove or just add hot water. Add berries if you like or a bit of greek yogurt, coconut cream or grass fed butter.
Eggs:
• Scramble some eggs and serve with sautéed spinach and tomatoes.
• Poach an egg in homemade soup for a wholesome, winter warmer.
• Banana coconut pancakes: Mash a banana, add some dried, unsweetened coconut and mix in whisked egg to make a pancake batter. Add a scoop of protein powder if you like.
• Keep hard boiled eggs handy in the fridge if you're short of time at breakfast.
• Add an egg to your power porridge, mix in to cook properly.
Smoothie:
Try your own and add veggies and spices too, here's just a few ideas:
• Banana, avocado, coconut milk, cinnamon
• Banana, spinach, blueberries, almond milk, ginger
• Mixed berries, green tea, chia seeds
• Kale, celery, lemon and lime juice, red apple, coconut water