Nutrition

Discover balanced eating, science-based nutritional guidance, and mindful eating tips that nourish both body and mind. Whether you’re a health enthusiast or seeking practical dietary advice, learn evidence-based insights on improving your nutrition. From superfoods to mindful eating, these posts should empower you to make informed choices for a healthier, more vibrant life. Get the building blocks of a well-balanced diet and start your journey towards improved nutritional habits.

  • Nutrition, Weight Loss, Wellbeing

    Yo-Yo Dieting – How to Stop: A Guide To Sustainable Weight Loss

    Introduction

    As the world of health and fitness continues to grow, many of us feel overwhelmed when it comes to figuring out what works for us and what doesn’t. It’s easy to get stuck in a cycle of yo-yo dieting, where you make great progress for a short period of time, only to crash and burn once you lose motivation. But what if you could break the cycle and find a sustainable and realistic way to reach your weight loss goals?

    A fad diet is typically a diet that encourages fast weight loss, with little regard to health or long term sustainability and are often lacking in essential nutrients we need. These diets often promise unrealistic results, with little evidence to backup claims.

    While you may lose a significant amount of weight while doing a particular diet, these diets often do more harm than good, as they can lead to nutrient deficiencies and can risk long-term metabolic damage. The results are often short-lived as you will have to eventually stop the diet, leading to a dangerous lose-gain-lose-gain cycle (yo-yo).

    For these reasons, quick-fix diets should always be approached with caution and a healthy dose of scepticism. The best way to lose weight and keep it off permanently is to create a healthy diet and lifestyle that is tailored to individual needs and preferences, and can be sustainably maintained over time.

    stop yo yo dieting

    Moving Away from All or Nothing Thinking

    This is essentially what yo-yo dieting is. An all-or-nothing approach keeps you trapped in a cycle of either being “perfect” on your chosen diet or “going off the rails” and binging all those foods you’ve been missing out on – with the promise that you will start again next week/month.

    To ditch the all-or-nothing approach, focus on minor yet impactful changes. Incorporating more nutritious and filling foods into your diet, staying hydrated, and finding enjoyable ways to exercise can significantly contribute to your goals over time. Please don’t concern yourself with perfection; instead, celebrate every accomplishment, regardless of how small they might seem. Remember, progress is progress, and it is worthwhile, no matter how insignificant it may appear.

    The key here is setting achievable goals and realistic time-frames. Instead of attempting to lose a significant amount of weight rapidly, take your time and aim for gradual progress. Permit yourself to indulge occasionally while prioritizing self-care. Punishing yourself for slip-ups or depriving yourself of the things you enjoy only leads to negative consequences. So, be gentle with yourself and keep in mind that it’s about progress, not perfection!

    Establishing Healthy Habits that Support Weight Loss

    By practising positive habits, we can become better versions of ourselves and achieve our goals. On the other hand, negative habits can hold us back and hinder our progress. Therefore, it’s important to be mindful of our habits and strive to make them align with our goals.

    By introducing small positive habits to our routines slowly and sustainably, we can avoid being in the ‘All-or-nothing’ mindset that often leads us into a yo-yo dieting cycle.

    Remember to be patient and kind to yourself throughout this process. It’s okay if you experience setbacks or struggle to make progress at times. The important thing is to keep moving forward and stay committed to your goal. With dedication and persistence, you can create positive habits that will help you achieve your aspirations.

    As with any habit, the ability to sustain it comes from practice and a clear understanding of why it’s important to keep going. Each choice you make, every movement and action you take, is a building block added to the life you’re creating for yourself. Every step is a part of the journey. So, make sure that the habits you cultivate are ones that will bring you closer to your goal.

    3 Mistakes To Avoid If You Want To Lose Weight

    Understanding & Increasing NEAT

    NEAT stands for Non-Exercise Activity Thermogenesis, it is the energy that we use in daily life just moving around and living our lives i.e. walking up the stairs, doing housework, playing with pets or children etc.

    NEAT makes up part of our TDEE (Total Daily Energy Expenditure) and can make up around 15 to 30 percent of the calories we burn each day and actually has a greater impact on calorie burning than traditional exercise.

    Working out can certainly help burn calories and improve overall health, but it typically requires a more concentrated effort and a specific amount of time set aside for exercise. Incorporating more NEAT into our daily routines, such as taking the stairs instead of the elevator or standing up during phone calls, can be a simple yet effective way to increase calorie burning and improve overall health.

    man in brown jacket and gray pants walking on sidewalk during daytime

    Eating for Fullness & Mindful Eating

    Learning which foods promote satiety is a key step in stopping yo-yo dieting. Instead of thinking about how much you can’t eat, think about what foods you can add to your meals to keep you feeling fuller for longer. This usually includes foods that are whole or minimally processed, high fibre & high protein foods.

    High-fibre foods that promote satiety include:

    • Fruits
    • Vegetables
    • Whole grains
    • Legumes.

    Examples of high-protein foods include:

    • Lean meats
    • Fish
    • Poultry
    • Eggs
    • Tofu
    • Beans

    Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.

    It’s important to note that everyone’s body is different, and what works for one person may not work for another. Experimenting with different foods and finding what works best for you can be a helpful approach.

    It’s also important to listen to your body and stop eating when you feel full, rather than continuing to eat until you’re uncomfortably full. By practising mindful eating, you can learn to recognise when you are full. Really pay attention to your meals and savour each bite, try to avoid watching TV or being on your phone while you’re eating as this can often lead you to overeat.

    The Downside Of Calorie Counting For Weight Loss

    foods full lose weight

    Prioritising Lifestyle Change Over Quick Fixes

    Taking the time to implement sustainable lifestyle changes allows us to create lasting habits that support our overall well-being. By focusing on factors like nutrition, exercise, and even sleep, we can make positive changes towards stopping yo-yo dieting forever.

    A holistic approach to weight loss ensures that we are not just focused on short-term results, but are committed to making lasting improvements for a healthier life. Prioritizing lifestyle change is an investment in yourself that pays off in the long run.

    Aim to make small, sustainable changes that you can maintain over time. This could mean incorporating more fruits and vegetables into your diet, or finding exercise that you enjoy. Remember, weight loss is not a one-size-fits-all solution. What works for someone else may not work for you. Listen to your body and do what feels right for you. And most importantly, be patient with yourself.

    Changing habits and achieving weight loss takes time, but with consistency and determination, you can reach your goals.

    5 Foods That Will Keep You Feeling Full While Cutting Calories – Eat More, And Still Lose Weight!

    Conclusion

    Prioritising our health and well-being is essential for leading a fulfilling and joyful life. Hopefully, this post has highlighted the various aspects of health, fitness, weight loss, and lifestyle, and the importance of finding a balance that works for each individual.

    Again, weight loss is a personal journey, and there is no one-size-fits-all solution. Each person’s body is unique, and what works for one may not work for another. It is essential to approach our health and weight loss goals with patience, self-compassion, and a focus on long-term sustainable habits rather than quick fixes.

    Ultimately, the pursuit of health, fitness, weight loss, and lifestyle choices should be driven by a desire to live our best lives. By incorporating regular exercise, nutritious eating, and positive lifestyle habits, we can improve our physical and mental well-being, increase our energy levels, and enhance our overall quality of life.

    So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!

  • Nutrition

    A Beginner’s Guide to Building a Balanced Plate

    Introduction

    Are you tired of feeling lost when it comes to creating healthy meals? Are you constantly wondering if you’re getting all the nutrients you need? Look no further. Building a balanced plate doesn’t have to be a daunting task. In this beginner’s guide, we’ll provide you with simple steps and delicious examples to help you create healthy, satisfying meals. From starting with a good base to finishing with flavorful sauces and spices, we’ll guide you through each step to ensure your plate is packed with the nutrients your body needs. So, let’s get started on your journey to a healthier you.

    Step 1: Start with a Good Base

    To build a balanced plate, it’s important to start with a good base. This means choosing a foundation that is rich in complex carbohydrates, fiber, and protein. A common base is whole grain, which provides sustained energy throughout the day. Other options include legumes, such as beans and lentils, which are high in protein and fiber. You can also choose starchy vegetables like sweet potatoes, which are loaded with nutrients and add a natural sweetness to your meal. By starting with a good base, you set yourself up for a satisfying and nutritious meal. Now, let’s move on to the colorful vegetables and fruits that will add flavor and variety to your plate.

    Step 2: Add in Colorful Vegetables and Fruits

    In order to make your plate more colorful and nutritious, adding a variety of fruits and vegetables is essential. Not only do they add flavor and texture to your meal, but they also provide a host of vitamins, minerals, and antioxidants that are essential for good health. Aim to incorporate a range of colors to your plate, such as greens, reds, yellows, and oranges.

    Greens, such as spinach, kale, and broccoli, are loaded with fiber, vitamins, and minerals. They also contain compounds that have been linked to reducing inflammation and protecting against certain cancers. Red and orange vegetables, such as bell peppers, carrots, and tomatoes, are packed with vitamin C and beta-carotene, which are known to boost immune function and improve skin health.

    When it comes to fruits, berries are a great addition to any meal. They are loaded with antioxidants that have been linked to reducing the risk of heart disease and improving brain function. Other fruits like bananas, apples, and oranges are also great options, as they provide a variety of vitamins and minerals.

    By adding colorful fruits and vegetables to your plate, not only will you be adding flavor and variety, but you will also be increasing the nutrient density of your meals. Next, let’s move on to the importance of choosing lean proteins to complete your balanced plate.

    Step 3: Choose Lean Proteins

    Proteins are essential macronutrients that play a crucial role in building and repairing tissues, maintaining a healthy immune system, and producing enzymes and hormones. However, not all proteins are created equal. When it comes to building a balanced plate, it’s important to choose lean proteins that provide high-quality nutrition without adding unnecessary calories or saturated fat.

    Good sources of lean protein include chicken breast, turkey, fish, legumes, nuts, and seeds. These foods are rich in essential amino acids, which cannot be produced by the body and must be obtained through diet. Lean proteins are also relatively low in fat and calories compared to their fatty counterparts, such as beef, pork, and full-fat dairy products.

    By choosing lean proteins, you can enhance the nutrient density of your meals without compromising on taste or satisfaction. These foods are versatile and easy to incorporate into your diet, whether you prefer to grill, roast, bake, or sauté them. So, next time you’re planning your meals, make sure to include a variety of lean proteins to help you stay healthy, strong, and energized.

    To complete your balanced plate, let’s move on to the next step: Don’t forget about whole grains.

    Step 4: Don’t Forget about Whole Grains

    Whole grains are a vital component of a balanced plate. They are packed with essential nutrients, fiber, and complex carbohydrates that provide sustained energy for the body. Incorporating whole grains into your meals can also help lower the risk of heart disease, diabetes, and obesity.

    You can easily incorporate whole grains into your diet by making simple swaps. Instead of white bread, pasta, or rice, choose their whole grain counterparts. Brown rice, quinoa, whole wheat bread, and whole grain pasta are delicious alternatives that can add variety and nutrition to your meals.

    Moreover, whole grains are versatile and can be used in a variety of dishes. You can add cooked quinoa or millet to your salads or use whole wheat pasta to make a hearty and filling meal.

    By adding whole grains to your balanced plate, you are ensuring that you are getting all the necessary nutrients for optimal health. So, don’t forget to add some whole grains to your next meal.

    Completing your balanced plate with whole grains is only the beginning. The next step is to finish with flavorful sauces and spices, which can elevate your meals to a whole new level of deliciousness.

    Step 5: Finish with Flavorful Sauces and Spices

    By incorporating whole grains into your meals, you’ve already taken a big step towards building a healthier plate. However, there’s always room for improvement when it comes to taste. That’s where sauces and spices come in!

    Adding flavorful sauces to your meals can completely transform the dish and take your taste buds on a culinary journey. Plus, many store-bought sauces are high in sodium and artificial ingredients. Making your own sauces not only adds flavor but also allows you to control what goes into your meal.

    Spices are another great way to add flavor without adding calories or sodium. Experiment with different spice blends to find the perfect combination for your taste buds. Not sure where to start? Try mixing garlic powder, paprika, and cumin to make a delicious spice blend that can be added to anything from roasted veggies to chicken.

    Incorporating flavorful sauces and spices into your meals not only makes them more enjoyable to eat but can also help you stick to your balanced plate. By making healthy food taste delicious, you’re more likely to stick to a nutritious diet in the long run. So, don’t forget to finish off your balanced plate with a little extra flair!

    Conclusion

    In conclusion, building a balanced plate is a simple and rewarding process. By starting with a good base, adding in colorful fruits and vegetables, choosing lean proteins, incorporating whole grains, and finishing with flavorful sauces and spices, you can create delicious and nutritious meals. Remember, balance and variety are key, so don’t be afraid to try new foods and experiment with different flavors. As the saying goes, “you are what you eat”, so start building your own balanced plate today and nourish your body from the inside out.

  • Nutrition, Weight Loss

    Can Eating Processed Food Really Make You Addicted?

    Introduction

    Do you ever find yourself reaching for that bag of crisps or box of processed biscuits, only to feel like you can’t stop once you’ve started?

    You’re not alone. A lot of ultra-processed foods have actually been designed to be addictive, and can even affect your brain chemistry. They could be altering your dopamine levels and making you crave them even more.

    In this post, I wanted to explore the science behind processed food addiction, explore the risks involved with consuming these foods, and provide tips on how to break the cycle and adopt a healthier, more balanced diet.

    What are processed foods?

    Processed foods are those that have been modified or changed in some way from their original state. This can include adding preservatives, artificial flavours or colours, or other chemicals to extend their shelf life and improve their taste. Essentially, any food that has been altered from the way it was found in nature is considered processed. This includes everything from snack foods and frozen meals to deli meats and sugary drinks.

    Not all processed foods are created equal, however. While some may be relatively harmless and necessary for preservation, like frozen or tinned fruits and vegetables, others can have a significant impact on our health. Highly processed foods, in particular, tend to be high in sugar, salt, and unhealthy fats, and low in essential nutrients. These types of foods are often referred to as “ultra-processed” and are associated with a higher risk of obesity, heart disease, and other chronic health conditions.

    Understanding what processed foods are and how they can impact our health is an important first step in taking control of our diets. By learning to recognize these foods and making more conscious choices about what we eat, we can reduce our risk of addiction and improve our overall wellness.

    Quick Read:

    • Processed foods are any foods which have been modified from their natural state
    • There are different processing levels of food, from simply being frozen to being ultra-processed
    • Minimally processed foods are often necessary for preservation and still hold all their nutrients
    • Ultra-processed foods can have a negative impact on our health when over-consumed

    Focusing too much on processed foods can also lead to calorie obsession. Learn more about the potential downsides in The Downside of Calorie Counting.

    How do processed foods affect your brain?

    Processed foods have become a staple in the modern diet, but do we fully understand how they impact our bodies? In particular, how do they affect our brains? Research has shown that highly processed foods can have a negative impact on our brain and our mental health.

    When we eat processed foods, our brains release a surge of dopamine, a neurotransmitter associated with pleasure and reward. This dopamine release can create a cycle of cravings and addiction to these foods, leading to overconsumption and potential health problems. Because this is exactly how they have been designed, the the levels of saltiness, sweetness, and richness are adjusted and tweaked to reach the “bliss-point”.

    Moreover, the high levels of sugar and unhealthy fats found in many processed foods can disrupt our brain’s natural balance and lead to negative effects on our mental health. Studies have linked consumption of ultra-processed foods to an increased risk of depression, anxiety, and other mood disorders.

    Understanding how processed foods affect our brain is crucial in breaking the addiction cycle and reducing our risk of chronic health conditions. It’s not just about only eating “healthy” or “clean” foods but recognizing the impact that processed foods can have on our overall health and wellbeing, to help us reduce our consumption of these.

    Quick Read

    • Ultra-processed foods are often manufactured to cater to our reward hormone ‘Dopamine’, leaving us wanting more
    • Higher levels of sugar and fat disrupt our brains natural balance, increasing the risk of mental health disorders

    Instead of relying on processed food, why not try more wholesome options? I’ve shared some ideas in Wholesome Foods for Sustainable Weight Loss.

    What is dopamine and how does it relate to addiction?

    Dopamine is a chemical messenger in the brain that plays a critical role in motivation, reward, and pleasure. It is released in response to pleasurable events, such as eating, and creates a sense of satisfaction and enjoyment. However, some processed foods have been found to trigger the release of dopamine in larger amounts than natural sources of pleasure. This can create a cycle of addiction, where individuals crave more of the processed foods to feel the same level of pleasure.

    Excessive dopamine release can also lead to changes in the brain’s reward system, making it more difficult to experience pleasure from natural sources such as exercise or social interactions. This can contribute to a continued preference for processed foods, even when they are no longer pleasurable or satisfying.

    Understanding the role that dopamine plays in addiction to processed foods can help individuals to break the cycle and reduce their consumption of these products.

    • Dopamine is responsible for feelings of pleasure, satisfaction and motivation.
    • Certain processed foods trigger the release of dopamine
    • This can lead to an addiction cycle

    How can you reduce your consumption of processed foods?

    One way to break the cycle of addiction to processed foods is to reduce your consumption of these products. While this can be a difficult task, small changes can make a big difference. For example, it can be helpful to gradually replace processed foods with whole foods and home-cooked meals. This can help you improve your overall health and wellbeing, while also reducing your risk of chronic conditions such as obesity, diabetes, and heart disease.

    In addition to making dietary changes, it can also be helpful to focus on more natural sources of pleasure. This can include engaging in physical activity, spending time outdoors, or practicing relaxation techniques such as meditation or yoga. By finding healthier alternatives to processed foods and prioritizing natural sources of pleasure, you can reduce your dependence on processed foods and improve your overall quality of life.

    Ultimately, reducing your consumption of processed foods is an important step towards achieving a healthy, balanced diet. Try the 80/20 approach, eat whole nutrient dense foods 80% of the time, and save the ultra processed stuff for the other 20% – you can still enjoy all food in moderation!

    Quick Read:

    • Gradually reduce consumption of ultra-processed foods – try using the 80/20 approach!
    • Try some activities that naturally give you pleasure
    • Practice relaxion techniques

    The importance of a healthy, balanced diet

    Reducing your consumption of processed foods is not only beneficial for breaking the cycle of addiction but also for achieving a healthy, balanced diet. The importance of eating a balanced diet cannot be overstated. Consuming a variety of whole, nutrient-dense foods is vital for our physical and mental health.

    A balanced diet should include plenty of fruits and vegetables, lean proteins, whole grains, and healthy fats. These types of foods are rich in essential vitamins, minerals, and nutrients that support our immune system, aid in digestion, and promote brain health.

    In contrast, processed foods are often high in sugar, unhealthy fats, and artificial additives, which can have negative effects on our health. They often provide very little nutrients, so by having these make up the majority of your diet, you could be lacking in some essential nutrients. Consuming too much of these foods can lead to weight gain, chronic diseases like diabetes and heart disease, and even mood disorders like depression and anxiety.

    By prioritizing whole, nutritious foods, we can improve our overall quality of life. Eating a balanced diet also means being mindful of portion sizes and limiting our intake of unhealthy foods. This doesn’t mean we can’t enjoy our favourite indulgences from time to time, but rather making them a small part of a larger, healthy diet.

    Processed food can sometimes be a barrier to healthy weight loss. Learn more science-backed tips in Science-Based Nutrition.

    Conclusion

    In conclusion, the link between processed foods, dopamine, and addiction is a serious issue that deserves our attention. While it may be difficult to completely cut out these types of foods from our diets, we can take small steps towards reducing our consumption and adopting a healthier, balanced diet.

    By understanding the impact of processed foods on our brain chemistry and overall health, we can make more informed choices about what we put into our bodies. Let’s strive towards a more wholesome and nourishing diet, and break free from the cycle of addiction that processed foods can perpetuate.

  • Nutrition, Weight Loss

    Why the 80/20 Rule is the Key to Sustainable Weight Loss

    Introduction

    Are you tired of chasing after the latest diet fad and rebounding back to your original weight? You’re not alone, I’ve been there!

    Losing weight can be a daunting task, especially when it requires cutting out your favourite treats. But what if I told you there’s a way to indulge in your favourite foods and still lose weight sustainably?

    Enter the 80/20 rule. I’ve mentioned the 80/20 approach in many of my blog posts and my eBooks, and always recommend it. So in this post I wanted to explore in a bit more detail exactly how the 80/20 approach to nutrition can help you achieve sustainable weight loss without sacrificing your favourite foods.

    This post will break down what the 80/20 approach is, why it works for weight loss, how to implement it into your diet, meal planning tips, and the benefits of sustainable weight loss.

    So, if you’re ready to transform your relationship with food and achieve long-lasting weight loss, let’s dive into the 80/20 rule.

    What is the 80/20 Approach?

    The 80/20 approach to nutrition is based on the rule that around 80% of your diet should consist of nutrient-dense, whole foods, while the remaining 20% can be made up of “less healthy” options. This doesn’t mean you can eat junk food/ultra processed food all the time and still lose weight, but it does mean that you can indulge in moderation without derailing your progress.

    80/20 can be used alongside calorie counting, or as a way to practice gentle nutrition without the need for tracking. It’s not a strict diet plan!

    Why Does the 80/20 Rule Work for Weight Loss?

    The 80/20 approach has proven to be effective for sustainable weight loss because it eliminates the need for strict deprivation and instead promotes a healthy balance of nutritious foods and occasional treats. The strict, all-or-nothing approach to weight loss can be difficult to maintain long-term and often leads to binge eating or giving up altogether. By allowing for flexibility in your diet, you can enjoy your favourite foods in moderation while still making progress towards your weight loss goals.

    It encourages mindful eating and listening to your body’s hunger cues, rather than relying on strict calorie counting or restrictive meal plans. Additionally, by making sure the majority of your diet is made up of nutrient-dense foods, you will most likely be consuming more protein and fibre, which will increase the satiety of meals and leave you fuller for longer. Not to mention that ultra processed foods are often designed to leave you wanting more to eat, so it’s a good choice to cut down on these where you can.

    ‘Nutrient dense whole foods’ includes plenty of fruits, vegetables, lean proteins, and healthy fats. When indulging in less healthy options, such as processed snacks or sugary desserts, it’s important to practice moderation and be mindful of portion sizes. With consistency and balance, the 80/20 rule can be a sustainable and effective approach to achieving your weight loss goals, whether you do it alongside calorie counting or not.

    Quick Read:

    • 80% of foods being made up of whole nutrient dense foods reduces the chance of overeating, as they are naturally more filling
    • Completely cutting out food groups can often lead to binges, so instead treat yourself to these 20% of the time
    • 80/20 encourages mindful eating
    • Most sustainable method
    • Majority of diet should be made up of whole-grains, fruits, veggies, lean protein and healthy fats

    How to Implement the 80/20 Rule

    Incorporating the 80/20 rule into your weight loss journey requires a mindful approach to a healthy diet. By focusing on nutrient-dense, whole foods for the majority of your meals and allowing for occasional treats in moderation, you’ll find a healthy balance that promotes sustainable weight loss.

    • Plan your meals ahead of time to ensure that the majority of your meals are healthy and nutritious.
    • Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains for the 80% portion of your diet. When deciding if a food is a “whole” food, check to see how many ingredients are listed. Some foods are minimally processed for preservation but still hold all their nutritional value, i.e. frozen fruits/vegetables, tinned foods etc.
    • Limit your intake of processed foods, sugary drinks, and snacks high in fat and sugar to the 20% portion of your diet and be mindful of portion sizes when indulging in less healthy options.
    • Listen to your body, make sure you physically hungry and not emotionally hungry, and stop eating when you feel full.

    Remember, the 80/20 approach is not a strict rule, but a flexible guideline to achieve a balanced and sustainable approach to nutrition. Try not to get too caught up on it being exactly 80% and exactly 20%.

    Quick Read:

    • Plan meals ahead of time
    • Check how many ingredients food has to determine how processed it is
    • Limit ultra-processed foods
    • Pay attention to how hungry or full you are before and after meals

    Meal Planning Tips

    Incorporating the 80/20 rule into your weight loss journey can be a challenging task. Here are some tips to help you get started with meal planning to make it easier:

    • Include a variety of food groups in your meals, including lean protein, whole grains, fruits, and vegetables
    • Plan your meals ahead of time to avoid last-minute unhealthy choices
    • Choose healthy cooking methods, such as grilling, baking, or steaming, instead of frying
    • Be mindful of portion sizes and aim to fill half of your plate with high-volume low calorie foods like fruits and vegetables
    • Incorporate healthy snacks, such as nuts or fruit, into your meal plan to avoid unhealthy snacking
    • Drink plenty of water throughout the day to stay hydrated and avoid sugary drinks
    • Don’t skip meals, as this can lead to overeating later in the day
    • Experiment with different herbs and spices to add flavor to your meals without adding excess salt or sugar
    • Consider seeking the advice of a registered dietitian for personalized guidance on healthy meal planning

    Quick Read:

    • Plan ahead of time
    • Keep healthy snacks available
    • Be mindful of portion sizes
    • Drink plenty of water
    • Make sure you have plenty of variety of fruits/veg
    • Bulk out meals with low calorie high volume foods (volume eating)
    • Practice healthier cooking methods

    The Benefits of Sustainable Weight Loss

    Sustainable weight loss is not just about shedding pounds, it comes with a plethora of other benefits. For starters, maintaining a healthy weight can reduce your risk of developing chronic illnesses such as heart disease, diabetes, and certain cancers. It can also boost your energy levels and improve your overall mood and self-esteem.

    Additionally, sticking to a balanced diet can help you develop a better relationship with food. When you learn to recognize and control your cravings, you’ll be less likely to turn to food as a coping mechanism. Instead, you’ll find other ways to manage stress and increase your well-being.

    Moreover, sustainable weight loss can positively impact your social life. When you have more energy and confidence, you’re more likely to participate in social outings and activities with your friends and family. This can lead to a stronger support network and a more fulfilling social life.

    Lastly, and most importantly, sustainable weight loss is more likely to be maintained in the long term. As you learn healthy habits along the way, and haven’t relied on crash diets that can’t be maintained.

    Quick Read:

    • Improve health – Being at a healthy weight reduces chances of certain illnesses
    • Can boost energy levels, which can also give you a boost to incorporate more exercise into your routine
    • Improves mood and self esteem
    • Better relationship with food
    • Is more likely to be maintained after weight loss

    Conclusion

    In conclusion, the 80/20 rule is a sustainable approach to weight loss that promotes smart choices most of the time and indulgences in moderation. By implementing this approach, you can achieve long-term results without feeling deprived or restricted.

    With the 80/20 rule, you can change your relationship with food for life and enjoy flexibility and enjoyment in your eating habits. As the saying goes, “progress, not perfection” is the key to success, and the 80/20 rule embodies this philosophy.

    So, if you want to break free from fad diets and achieve sustainable weight loss, give the 80/20 approach a try. Remember, it’s not about being perfect, it’s about making progress towards a healthier and happier you.

  • Nutrition, Weight Loss

    The Downside Of Calorie Counting For Weight Loss

    Introduction

    During my own weight loss journey, I often cycled between periods of time where I tracked my food religiously and then other times where I would try to eat more intuitively. Calorie counting is a useful tool when it comes to weight loss, it’s really the only way to be certain you are in a calorie deficit, but that doesn’t mean that you have to track to be in a calorie deficit.

    I often recommend calorie tracking, at least at the beginning of a weight loss journey. The reason I recommend it is because often people who have struggled with their weight don’t really have a good idea of how many calories are in certain foods (I’m including myself in this!).

    That being said, calorie counting isn’t for everyone, it can be extremely triggering to anyone who has or has had an eating disorder and can lead to obsessing over food.

     “Eating is not merely a material pleasure. Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale.”

    — Elsa Schiaparelli

    So even though I generally recommend calorie counting, I also recognise that it has it’s downsides. So in this post I wanted to cover a few of these, hopefully allowing you to make an informed choice on whether calorie counting is for you, and ways to help make it easier.

    Reducing food down to a single number can be misleading, as it doesn’t provide information about all the other essential nutrients that that food offers. A balanced diet should provide a variety of foods that can supply the necessary vitamins, minerals, proteins, fibre, and other micronutrients that are essential not only for general health & well-being but also how that food will affect satiety.

    Take an avocado for example, these are often demonised in low-fat diets because they are higher in calories, but they are full of good fats, fibre and several micronutrients including folate, magnesium, B Vitamins & Vitamin C. Half an avocado has 160 calories, and if you compare that to say, a Twix bar (one of my favourite chocolates), which has 120 calories, you may see the Twix bar as a better option to meet your calorie goals. But a Twix is offering basically 0 nutritional value, and due to the sugar in it, will often leave you more hungry shorty after eating it – due to blood sugar spikes.

    (I’m not by any means saying don’t eat Twix bars!)

    Whether you are counting calories or trying to eat intuitively, I recommend an 80/20 approach to food. Eat nutrient-dense whole foods 80% of the time, and save the ultra processed or sugary goodness for the other 20%.  

    It Can Take The Joy Out Of Food

    Good food is a pleasure, luxury and a privilege. It can bring so much joy and happiness to life. Whether it is a home-cooked meal or a restaurant experience, the pleasure of eating quality food is undeniable. It can be a luxury to be able to afford to eat out or buy the ingredients for a delicious meal and it is a privilege to have access to healthy, nutritious food that nourishes the body and soul.

    Eating should be a pleasurable experience and counting calories can take away from that pleasure. Enjoying the food that you are eating and savoring the flavors is what eating is all about. Eating healthy and making sure you get the right nutrition is important, but it should be balanced with the enjoyment of food.

    Taste is often associated with memories of being in a certain location because flavour is linked to the senses. When we experience a flavour, our brain can recall memories from that location, such as the environment, people, and the feelings associated with that place. The flavours of a place can bring back memories of special moments spent in that location, like a family gathering, a vacation, or a special event – so don’t neglect the local foods on holidays because they don’t fit your calorie targets!

    It Can negatively affect Your ability To feel hunger and fullness cues

    Speaking from personal experience here; when I first started calorie counting and losing weight I would make sure that I ate exactly that amount of calories. Even if I was under the calorie target, I would see I had calories left and would eat something else to make up for it. Whether I was hungry or not.

    Similarly, if I was already at my calorie target at the end of the day but was still very hungry, I would simply refuse to eat any more – even ignoring serious fatigue, ignoring my depleting energy levels.

    Hunger and satiety hormones are our body’s natural way of regulating appetite and weight. But we often don’t get these cues eating low-nutrient dense ultra processed foods, but also by simply ignoring the cues and pushing past them because we are sticking to a strict calorie controlled diet.

    Staying mindful when eating and taking the time to slow down and appreciate the food can help us to better recognize these signals. By doing this, we can ensure that we are eating enough, but not too much, of the right kinds of foods.

    In Conclusion

    Calorie counting is a great way to stay on top of your weight loss goals, as it lets you know exactly how many calories you are consuming in a day. However, it is not the only way to be in a calorie deficit and does have it’s drawbacks. There are other methods you can use to make sure that you are consuming fewer calories than you are burning, such as focusing on eating healthy and nutritious foods, limiting your portion sizes, and exercising regularly.

    Ultimately, the best approach is to combine calorie counting with other healthy lifestyle habits to ensure you reach your goals.

  • Nutrition, Weight Loss

    Simplify Nutrition With These 5 Easy Tips

    Introduction

    Do you want to eat healthier but are overwhelmed with all the different nutrition advice available? Eating right and staying healthy can be hard work. There are so many conflicting studies and theories about what you should and shouldn’t eat. It can be overwhelming just to know where to start. But good nutrition doesn’t have to be a chore. In this post, I want to discuss 5 tips that simplify nutrition and help you get all the nutrients your body needs.

    WANT A MORE DETAILED BREAKDOWN OF NUTRITION? > Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way

    simplify nutrition

    1. Know What You Need

    Understanding Macronutrient Distribution

    It’s important to make sure you are getting the right amount of each macronutrient to help keep yourself healthy and energized. The amount of each varies person-to-person depending on your activity level, body type, and age. Protein helps your body heal, rebuild, and repair. Carbohydrates provide it with energy and dietary fibre .And fat helps you absorb essential vitamins and is necessary for cellular growth and function.

    The Acceptable Macronutrient Distribution Range (AMDR) for the average adult is:

    • Carbohydrate: 45% to 65% of total calories
    • Fat: 20% to 35% of total calories
    • Protein: 10% to 35% of total calories

    Personalising Your Macronutrient Balance

    But it’s important to determine the right balance of these macronutrients that work best for you. Nutritional needs change over time, so you should regularly reassess the type and amount of fuel your body needs to function at its best. Even if it’s hard to find the perfect balance, taking the time to assess your nutrition needs will pay off in the long run.

    balanced meal macronutrients

    If for example you take up weight lifting, increase your protein intake to help build muscle tissue. If you begin training for long distance running, increase your carb intake for the extra energy. I recommend the book ‘Training Food: Get the Fuel You Need to Achieve Your Goals Before During and After Exercise by Renee McGregor‘ if you are taking on any new sport or exercise.

    Even as we age, our macronutrient needs change. We begin to lose more muscle after the age of 30, so protein becomes even more important.

    Taking these factors into consideration can help you tailor your diet to your own specific needs. Making sure you’re eating healthy, nourishing food is essential to feeling your best!

    Building a balanced plate doesn’t have to be complicated. I’ve broken it down step by step in my Beginner’s Guide to Building a Balanced Plate.

    POSTS YOU MAY BE INTERESTED IN:

    2. Focus on Quality

    The quality of your food makes all the difference! Choose high-quality foods that will provide the most nutrition for your calorie intake.

    simplify nutrition

    An important way to simplify nutrition choices is to focus on whole foods, like vegetables, fruits, grains, nuts, and legumes. These foods provide the most concentrated source of essential vitamins, minerals, and nutrients. This includes foods that are minimally processed. A minimally processed food usually just means that the food is still in it’s whole form, but has been preserved or cut-up in some way.

    Processed (and especially ultra-processed foods) tend to be high in calories and low in nutrients, so they should be consumed in moderation. They often don’t help with satiety and can sometimes leave you hungrier than before you ate.

    Opt for complex carbohydrates over simple carbohydrates if you’re looking for an energy boost that will last throughout the day. Complex carbs are broken down more slowly and provide sustained energy, while simple carbs provide a quick but short-lived burst of energy. And choose foods that contain healthy unsaturated fats (like in olive oil, nuts, avocados, and fatty fish like salmon) over saturated fats where you can.

    If you’re looking to simplify your nutrition while staying full and satisfied, check out my list of Wholesome Foods for Sustainable Weight Loss.

    3. Make It Fun

    food with friends

    Experiment with different flavours and textures to make eating healthy food more enjoyable!

    Instead of using the same ingredients for a meal every day, vary them with different spices and herbs, or use something like balsamic vinegar or olive oil to add extra flavour to a meal. You can even make your own desserts or snacks with healthier ingredients, like chia seed jam or baked oats. Eating healthy doesn’t have to be dull! Making eating fun and exciting is the key.

    Making healthy eating a social activity can make it much more enjoyable. Having something to look forward to and share with your family or friends can help make healthy eating more of a pleasure than a chore. For example, you can commit to having a cooking night with a friend once a week where you both make or try a new meal together. This can be a great way to explore new recipes and get creative in the kitchen.

    POSTS YOU MAY BE INTERESTED IN:

    4. Learn to Read Labels

    simplify nutrition

    One way to simplify nutrition is to read labels. By looking at ingredient lists, you can determine what is in the food, as well as the serving size. And aim for foods that don’t have huge lists of ingredients you can’t pronounce! Pay attention to the substances or additives in the food, like salt, sugar, or fat. Aim for foods that are low in saturated fats, high in fibre, and rich in vitamins and minerals.

    You’ll often find that foods marketed as ‘low fat’ or ‘zero fat’ have had sugar added to them. In essence, what these companies are doing is replacing the fat with sugar in order to make the food taste better. It is especially important to be mindful of this as most of these ‘low fat’ or ‘zero fat’ products are often marketed as healthy alternatives.

    By doing a little bit of research and taking the time to understand the nutritional value of the food you’re eating, you can make the most informed decision about your health.

    POSTS YOU MAY BE INTERESTED IN:

    5. Find Balance

    Find a balance between eating healthier foods and the treats you love, you don’t have to completely cut out the unhealthy foods you enjoy!

    I find the best approach to nutrition is the 80/20 approach. This means aiming for whole nutrient-dense foods 80% of the time and leaving room for indulgences and treats 20% of the time. This allows for flexibility and balance in your diet, so you never feel restricted or deprived.

    You will fuel your body with the nutrients it needs to function at a high level but ensure you’re still enjoying the occasional treat without feeling guilty about it. Ultimately, it’s about finding a balance that works for you and your lifestyle.

    For those who like a little more structure, learning how to meal plan using macros could be a game changer. I’ve got all the details in Meal Planning by Macros.

    Eating well doesn’t have to be complicated. Often, simplifying our approach to nutrition can make it easier to stick with healthy habits. If you’re ready to move beyond fads and focus on food that nourishes without stress, explore Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It covers easy, balanced meal ideas that fit perfectly into a busy lifestyle.

    POSTS YOU MAY BE INTERESTED IN:

    healthy balanced meal

    Simplify Nutrition: Conclusion

    Nutrition should be simple and accessible, not complicated or intimidating. Everyone deserves to understand how to nourish their body and make it as healthy as possible. Set realistic expectations, start small and make incremental changes, seek help where you need it and learn to forgive yourself! You have the power to make nutrition work for you.

    I hope this post has helped to simplify nutrition for you! What have you found most helpful in this post? Let me know in the comments below!

  • Fitness, Nutrition, Weight Loss

    Burn Fat Not Muscle: 3 Steps To Successful Weight Loss

    Introduction

    When on a weight loss journey, how can you ensure you are burning fat and not muscle? And why does it matter? Achieving sustainable weight loss goes beyond what you see on the scales and there is a significant relationship between muscle preservation and lasting fat loss. In this post, I want to discuss the importance of maintaining muscle mass, and how to ensure you burn fat not muscle.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Importance Of Retaining Muscle

    Maintaining muscle mass is important to not only long term weight loss success, but also your health in general. Muscles help to support skeletal structure, allowing you to move and stay active, protect internal organs and keep joints stable. This is especially important as you age. Research shows that after age 30, we naturally begin to lose up to 3% to 5% of our muscle mass per decade.

    When talking specifically about weight loss, how much muscle you have directly impacts your TDEE (total daily energy expenditure). TDEE is essentially the total number of calories your body needs in a day to function, and it’s made up of your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Your BMR is the calories your body burns at rest, the energy it needs for basic functions, like breathing, circulating blood, maintaining body temperature, and all the behind-the-scenes tasks that keep you alive.

    lose fat not muscle

    Muscle mass is more metabolically active than fat, meaning it demands a higher energy expenditure just to maintain itself. Basically, the more muscle you have, the more calories your body needs to sustain that muscle, even when you’re at rest. So the more muscle you have, the more calories you burn.

    Understanding the difference between weight loss and fat loss is crucial. Learn more in my post on Weight Loss vs. Body Fat Loss.

    Metabolic Adaptation

    Retaining muscle mass is a key aspect of preventing metabolic adaptation during weight loss. Metabolic adaptation, where the body adjusts its energy expenditure in response to changes in calorie intake, can lead to a reduction in the number of calories burned at rest. But, by holding onto your muscle mass, along with other tactics, you can counteract this effect.

    POSTS YOU MAY BE INTERESTED IN:

    1. Stay in a Small Calorie Deficit

    If you aren’t eating enough food – your body, in its adaptive nature, might switch from burning primarily fat to tapping into muscle for energy. It’s a survival mechanism – a recognition that muscle tissue demands more energy to maintain. So when faced with insufficient calorie intake, your body may perceive this as a signal to prioritise essential functions and start breaking down muscle for energy, a more metabolically active tissue compared to fat.

    Ideally, you should aim to reduce your daily calorie intake by a maximum of 20% or around 500 calories. This moderate reduction allows for gradual and sustainable weight loss while providing your body with the necessary fuel it needs to preserve muscle mass. By staying within this balanced deficit, you send a signal to your body that it can rely on stored fat for energy without jeopardizing vital muscle tissue.

    burn fat not muscle

    Use an online calculator to work out your TDEE, which factors in your activity level, age, weight, and goals. And from there you can determine how many calories you need to eat to be in the deficit you want. For example, if your TDEE is 2300 calories a day, and wanted to reduce this by 20% – you would eat 1,820 calories a day. My eBook ‘Complete Weight Loss Guide‘, goes into more detail about TDEE and how to choose the right deficit based on your goals.

    POSTS YOU MAY BE INTERESTED IN:

    2. Increase Protein Intake

    Protein is essential for healthy muscle growth, as it’s made of amino acids, which are the building blocks needed to create muscle tissue. Eating enough protein can also help boost muscle protein synthesis, which is the process of creating new muscle tissue – even if you are in a deficit (with the right exercise – more on this below).

    During a calorie-restricted diet, where the risk of muscle loss is heightened, it is essential to have an increased protein intake. By prioritising protein, you send a signal to your body: preserve the muscle, burn the fat. So, while your body taps into its fat stores for energy during a calorie deficit, it’s the protein that safeguards your muscle mass.

    protein for muscle

    Recommended Protein Intake

    As a general guideline for muscle preservation during fat loss, aim for a protein intake of around 1.6g to 2.2g of protein per kg of body weight (or 0.73g to 1g per lb of body weight). This range ensures that you’re providing your body with enough amino acids to support muscle maintenance and repair.

    It’s also better to spread your protein intake equally throughout the day, as distributing it across your meals helps optimise muscle protein synthesis.

    Nutrition plays a huge role in fat loss. Check out my 5 Easy Nutrition Tips to make sure you’re fuelling your body the right way.

    3. Incorporate Resistance Training

    To help your muscles stay strong and healthy, and to help preserve them, it is recommended to do strength-training exercises at least two to three times a week, ideally for at least 20 minutes per session. This frequency allows for consistent stimulation of muscle fibres, promoting ongoing muscle protein synthesis and adaptation.

    Resistance training comes in many different forms, it’s not just weight lifting or body building. Yoga and Pilates are both a form of resistance training, as is swimming or body-weight moves like push-ups or pull-ups. It’s essentially the application of force or resistance against the muscles i.e. weights, body-weight, water. In fact, the more diversity you include in your resistance training will not only keeps things interesting but also ensures a well-rounded approach to muscle development. So find something you enjoy doing and can stay consistent with.

    Aim to challenge your muscles progressively by increasing resistance, adjusting repetitions or time/distance.

    yoga for building muscle

    Concurrent Training

    Concurrent training is an great way to incorporate resistance training into your routine for fat loss. It involves combining resistance with cardio exercise in one program to maximize the benefits of both. This type of exercise can help burn more calories, help build muscle and improve your strength and endurance. Choose a resistance and a cardio exercise that fit with your goals and fitness level. Then, alternate between the two on different training days, or combine them into one circuit/session. This can make your workouts more efficient and help you reach your fat loss goals faster.

    My eBook ‘Complete Weight Loss Guide‘ has an entire section on resistance training, including how to put together a weight training program for maximum progression. I also have a similar section in my FREE Reverse Diet eBook.

    To burn fat while maintaining muscle, you’ll need the right workout plan. Find out more about Compound vs. Isolation Exercises to build your routine.

    Rest and Recovery

    Finally, don’t forget to incorporate rest and recovery into your routine, as it is essential for muscle growth and development. Leave at least 48 hours before you work the same muscle group, and make sure you are getting good quality sleep at night to help you recover!

    rest and recovery burn fat not muscle

    POSTS YOU MAY BE INTEREST IN:

    Burn Fat Not Muscle: Conclusion

    Muscle is essential to our overall health and wellbeing, and even outside of weight loss goals we want to be doing everything we can to preserve it.

    Muscle mass naturally decreases as we age, so it’s even more important if you are over 30 and trying to lose weight. But the benefits of muscle preservation are not limited to a specific age group or fitness level; they are universal and applicable to anyone seeking to improve their overall quality of life.

    Having increased muscle not only increases the calories you burn each day, but reduces your risk of injury, supports your joints, gives your more energy and makes you stronger! Making everyday activities more manageable.

    Have you found ‘Burn Fat Not Muscle: 3 Steps To Successful Fat Loss‘ helpful? Do you have your own tips for maintaining or building muscle? Let me know in the comments below!

  • Nutrition

    Satiating Foods: 5 Foods High On The Satiety Scale

    Introduction

    Do you ever find that no matter how much you eat, you still seem to be hungry? It could be what you’re eating and not how much. When we start a diet we tend to think of all the foods we have to cut out, and not what we should be adding in. When cutting down on calories to lose weight, you should incorporate as many satiating foods as you can. In this post I want to cover 5 different food groups that are all high on the satiety scale and explain why you don’t have to eat less to lose weight!

    Satiating Foods

    1. High-Volume Foods

    High-volume, low calorie foods are foods that have fewer calories per gram. For example 100g of Broccoli has 34 calories (high volume), whereas 100g of Almonds has 579 calories (low volume). These are called low-energy-dense foods.

    High volume foods are high in fibre, high in water or are considered ‘Air foods’. (Are still low in calories, will give you a full feeling, but offer little sustenance – think popcorn & rice cakes). Water has zero calories per gram, and fibre is not absorbed by your body and offers very few calories.

    Low volume foods are high in fat and sugar. Fat has almost double the calories of carbs and protein per gram. (This doesn’t mean you should avoid these foods, just that you should focus on adding more high volume foods to your meals).

    The great thing about volume eating is that it’s not about what to take away from your diet, but instead is what you can add to it.

    low carb filling foods

    A Meal Hack

    For example, one of my favourite meals is Spaghetti Bolognese, and I love pasta in general. My average Spaghetti Bolognese would contain around 700 calories, and was generally pretty filling but to step it up a notch I started adding courgetti. (I can’t recommend a spiralizer enough! I use this one! It’s nice and compact, as I don’t like to take up too much room with kitchen gadgets) along with the spaghetti (not replacing it!), I found that I was struggling to finish the meal, and felt a lot fuller for longer afterwards. So to avoid waste, I started cooking less spaghetti and mince, keeping the same amount of courgetti in there, reducing the meal to around 500 calories. I still get to enjoy my favourite meal but for fewer calories, and I feel fuller for longer – win win!

    Examples:

    (Please note: This is not an example of “good” vs “bad” food – everything in moderation!)

    High Volume/Low Calorie Foods:

    • Leafy green vegetables
    • Berries
    • Air Foods like popcorn
    • Wholegrain oats

    Low Volume/High Calorie Foods

    • Fatty cuts of meat
    • Oil
    • Sugar
    • Sweets

    2. High Protein Foods

    nine essential amino acids

    High protein foods have a really high satiety score. By increasing your protein intake you can reduce hunger hormones, like ghrelin. Protein increases the time of ghrelin suppression and is one of the most satiating macronutrients and it also boosts satiety hormones, like leptin.

    Reducing levels of ghrelin (hunger), and increasing levels of leptin (satiety) will leave you feeling fuller.

    Try to include foods high in protein with all of your meals, so that you are consuming protein all throughout the day, rather than just in one sitting. You should consume between 1.6 and 2.2g of protein per kg of body weight (or 0.73 and 1g per lb) to aid in weight loss.

    Protein is so important when it comes to weight loss for a number of other reasons outside of it being one of the most satiating foods. Including muscle maintenance and growth. Amino acids, the building blocks of proteins, are essential for these processes. I go into detail about macronutrients and Leptin and Ghrelin in my FREE eBook, and my Complete Weight Loss Guide.

    3. High Fibre Foods

    Fibre is a type of carbohydrate that your body can’t digest. Most carbohydrates are broken down into sugar molecules, but fibre isn’t, so instead it passes through the body undigested. Fibre also slows down the time it takes for food to be digested and for your stomach to empty. Meaning it extends the time you feel full.

    Fibre also slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, the sugar in those foods is absorbed slower. This stops blood-glucose levels from rising too fast. A rapid increase in blood-glucose levels will lead to a dip which will lead to feeling hungry sooner, or craving more sugar.

    As mentioned with Volume Eating, high fibre foods provide volume to meals and because they often take longer to chew, allows you to be more mindful about what you’re eating and how full you are. See this post for more tips on eating mindfully.

    Foods High In Fibre:

    • Beans and lentils
    • Apples
    • Whole grains
    • Berries
    • Avocado
    • Bananas
    • Carrots
    • Broccoli
    • Chickpeas
    • Pears
    satiating foods

    4. Low-GI Foods

    GI stands for glycaemic index and the glycaemic index is a number from 0 to 100 assigned to a food (only foods containing carbs). With pure glucose (sugar) given the value of 100, which represents the rise in blood glucose levels two hours after consuming that food.

    The three ratings are:

    • Low: 55 or fewer
    • Medium: 56–69
    • High: 70 or more

    Low-GI foods take longer to digest and have less effect on blood sugar levels which can leave you feeling fuller for longer. This could help control your appetite and therefore can lead to reduced calorie intake.

    Examples:

    High GI Foods

    • White rice
    • White bread
    • Potatoes

    Low GI Foods

    • Green vegetables
    • Beans & Lentils
    • Sourdough Bread

    5. Healthy Fats

    There are 4 types of dietary fats. These are:

    • Saturated fats
    • Trans fats
    • Monounsaturated fats
    • Polyunsaturated fats

    Saturated & trans fats fall into the “unhealthy” category and mono & poly unsaturated fats fall into the “healthy” category.

    Note: I use the terms “healthy” & “unhealthy” loosely, as what defines a food is as healthy can often be relative to individual needs.

    Unfortunately, fat has gotten a pretty bad rep over the years because of it’s higher calorie density. Many diet products are labelled as low-fat or 0% fat, and are marketed as being better for us. Meaning that even unsaturated fats are also often avoided when people are on low fat diets. But we all need to eat a small amount of fat to have a healthy and balanced diet. Fat contributes to our energy levels, satiety, skin health, and so much more.

    healthy whole fats

    Why Fats Should Be On Your List Of Satiating Foods

    • Having a small amount of fat in a meal can slow down the rate that your stomach empties during digestion. So having the food remain in your stomach longer, will leave you feeling fuller longer.
    • Release of appetite hormones including a reduction of hunger hormones and an increase in satiety hormones.
    • Reduce intake of “low-fat” alternatives: Low-fat alternatives are packed with sugar and other highly processed carbs, which may promote hunger. Eating refined carbs can lead to spikes in blood sugar and a release of insulin. When insulin is released, it removes sugar from your blood and low blood sugar levels will signal to your body that you need more food. Leading to feelings of hunger, and craving more highly refined carbs and sugar.

    Satiating Foods: Conclusion

    Adding to meals can be a daunting task but it’s worth it for the positive benefits it brings. Good nutrition is the foundation for successful weight loss and maintenance so it’s important to make sure you’re getting the right nutrients in your diet.

    Increasing the amount of satiating foods like quality proteins, complex carbohydrates and healthy fats in each meal will help keep you full and satisfied longer and these foods will provide you with the energy and nutrition your body needs to stay healthy.

    Understanding how foods keep you satiated is crucial when it comes to being able to eat more intuitively and incorporating healthy habits into your lifestyle to maintain a healthy weight. But it’s important to try and incorporate changes slowly. Don’t try to make too many changes at once as it often leads to disappointment and frustration.

    Have you got a favourite food hack that helps keep you full? Leave a comment below!

  • Nutrition

    Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    Introduction

    Ever feel like your metabolism has gone on holiday without telling you? You’re smashing your workouts, sticking to a strict diet meal plan, and yet, your progress has flatlined. Whether you’re following a low-carb diet or dabbling with a full-blown keto meal plan, it’s frustrating when your body just doesn’t respond. That’s where reverse dieting comes in, so, Welcome to Reverse Dieting 101!

    Imagine a way to eat more food and still manage your weight – that’s the power of reverse dieting.

    If you’ve been stuck in the frustrating cycle of yo-yo dieting – losing weight, hitting a plateau, gaining it back – you’re not alone. Maybe you’ve even tried a weight gain diet before or considered how to incorporate metabolism boosting foods into your day.

    Trust me, I’ve been there myself, trying every diet and wondering why my low metabolism was sabotaging my results. That’s why reverse dieting is a game-changer.

    It’s not about restriction; it’s about strategy – resetting your metabolism and finally getting your body to work with you instead of against you.

    By the end of this post, you’ll know exactly what reverse dieting is, how to start, and why it could be the key to breaking free from dieting misery.

    So, in this post, I’ll cover:

    • How to balance nutrition and exercise for the best results with reverse health recipes
    • What reverse dieting is and how it works
    • The science behind reverse dieting (don’t worry, I’ll keep it simple!)
    • Who should try reverse dieting and why it’s different from your typical diet
    • How to get started with reverse dieting in easy steps
    REVERSE DIETING 101

    What the Heck is Reverse Dieting?

    Reverse dieting is like coaxing your metabolism out of hiding after it’s been sulking because you’ve been in calorie jail for too long.

    You start by gradually increasing your calories after a period of restriction, so your body can chill out and realise it doesn’t need to conserve every last crumb you eat.

    If you’ve tried any kind of calorie restriction, you know that at a certain point, your body just stops responding.

    That’s because your metabolism has slowed down to match the fewer calories you’re eating.

    This is common when people switch to more restrictive diets like keto meal plans.

    Reverse dieting tells your body, “Hey, it’s safe now – go ahead and start burning those calories again!”

    Metabolic adaptation can make weight loss frustrating. Reverse dieting can help—learn more in How to Fix Metabolic Adaptation.

    The Science Behind Reverse Dieting (No PhD Required)

    Let’s talk metabolic adaptation for a second. This is when your body gets too comfortable with the low number of calories you’ve been feeding it.

    It starts slowing everything down – think sluggish digestion, low energy, and that dreaded low metabolism. If you’re stuck in this cycle, you’ll likely want to hit the diet reset button.

    Here’s the thing – your body isn’t trying to sabotage you, even though it might feel like it sometimes.

    Metabolic adaptation is actually a survival tool built into our biology. Back in the day, when food wasn’t as easy to come by (think foraging berries, not popping into the supermarket), our bodies had to get clever to keep us alive.

    When food was scarce, it would slow down the rate at which we burned calories, preserving energy so we didn’t starve.

    So, when you’re in a calorie deficit for too long – like when you’re on a diet or cutting way back on food – your body thinks, “Uh oh, there’s not enough food around.”

    reverse dieting

    It flips the switch into survival mode, slowing down how many calories you burn just to keep you ticking over.

    It reduces your Basal Metabolic Rate (BMR), which means you’re burning fewer calories even when you’re just sitting around or sleeping.

    But, while this survival instinct was great for our ancestors, it’s not exactly helpful when you’re trying to lose weight in modern times.

    After a long period of restriction, your body is convinced there’s a famine going on, even though there’s plenty of food in the cupboard.

    It doesn’t know the difference between a diet and actual scarcity, so it’ll slow down everything to hold on to the energy it’s got.

    That’s why, after a while, you hit a weight loss plateau and it feels like no matter how little you eat, nothing’s happening. It’s not because you’re doing anything wrong – it’s because your body is just really good at surviving.

    The trick is telling your body it’s safe again by gradually increasing your calories, which is exactly what reverse dieting helps with!

    The Step-By-Step Process

    Right, let’s get into how your body reacts when you mess with its fuel – aka food. Here’s what happens, step by step, when you change how much you’re eating:

    1. Change in Calorie Intake:
    You start by cutting calories, thinking, “This’ll do the trick!” And yep, it works for a bit – you’re eating less, so you start to shed a bit of weight.

    2. Initial Weight Gain/Loss:
    At first, the scale shows some love. You lose a bit of weight, and things seem to be going smoothly. But then, things start to slow down…

    3. Hormones Join the Party:
    This is where your body’s inner workings decide to have their say. Enter leptin and ghrelin – your two hormonal frenemies. Leptin, the one that tells your body it’s burning energy, takes a nosedive. Ghrelin, the one that screams “I’m hungry!” gets louder.

    These two are out here causing chaos, making it harder to stick to your plan. (Psst… I go deeper into leptin and ghrelin in both my free Nutrition eBook and Complete Weight Loss Guide if you want more deets.)

    4. Your Body Hits the Brakes:
    Now, because your body is smart (but also a bit dramatic), it adjusts your Basal Metabolic Rate (BMR). This means it’s slowing down how much energy it burns at rest because it’s not sure when it’s getting fed next. In survival mode, it’s trying to save every last bit of energy.

    5. The Dreaded Weight Plateau:
    This is where the real frustration kicks in. Despite eating less, your weight hits a standstill. Your body’s dug in its heels, refusing to budge, and it’s like trying to run through treacle. Ugh.

    If you’ve struggled with yo-yo dieting, reverse dieting can help maintain your progress. Learn how to break the cycle in my post on Yo-Yo Dieting.

    Who Should Consider Reverse Dieting

    If you’ve ever been on a strict diet, lost a bit of weight, then hit a plateau and thought, “What the heck is happening?” – this is for you.

    If you’ve dabbled in the world of crash diets and binges (oh, hey, large pizzas, we meet again), then reverse dieting could be a game-changer.

    It’s especially helpful if your body’s gotten used to the same low-calorie intake and you’re desperate to break the cycle of restriction.

    Worried about losing muscle as you diet? Check out my guide on Burning Fat, Not Muscle for a healthier approach.

    Reverse Dieting 101: How to Start Reverse Dieting

    Right, let’s get into the nitty-gritty of starting a reverse diet. We’re not mucking about here; this is your step-by-step guide.

    1. Calculate Your Calorie Needs

    1. Work Out Your Starting Calories (TDEE)

    Your TDEE (Total Daily Energy Expenditure) is basically how many calories your body burns in a day doing everything from breathing to binging Netflix.

    You can use my free reverse diet guide to calculate it manually, or use an online calculator – it’s dead easy.

    Basal Metabolic Rate (BMR): This is the bare minimum energy (in calories) your body needs to just exist – think breathing, keeping your heart beating, digesting your food – all the behind-the-scenes stuff you don’t even notice. Basically, it’s what you burn if you did nothing but binge-watch Gilmore Girls all day.

    Thermic Effect of Activity (TEA): Now, this is the energy your body burns when you actually get moving. Walking, running, doing a sweaty workout – you get the picture.

    A woman walking through a forest in the afternoon

    Thermic Effect of Food (TEF): Yep, you do burn calories just by eating! Every time you munch on something, your body uses energy to break down and absorb all the good stuff. So, technically, eating is a workout… sort of.

    Non-Exercise Activity Thermogenesis (NEAT): This one’s all about the little things that aren’t “formal” exercise but still get you burning calories – like walking to grab your coffee, doing the laundry, even fidgeting. All those tiny movements add up, and the more NEAT you’ve got going on, the better!

    I also recommend the app MacroFactor, it’s a calorie and macro tracker that actually adapts to your metabolism. The more you track your calories and weight, the more accurate it becomes at calculating your needs.

    Weigh Yourself (It’s Just a Number)

    Check your weight, but don’t get too hung up on it. The goal isn’t to freak out if the number fluctuates – it’s all about trends over time.

    You can also check your body composition if you’re serious, but it’s not mandatory. Tracking changes in muscle mass and body fat percentage provides a more better view of your body’s response to the reverse diet.

    This can be done through things like DEXA scans, bioelectrical impedance analysis (BIA), or skinfold calliper measurements.

    Increase Calories Gradually

    No massive leaps here! Increase by 5-10% each week. If your TDEE is 1500 calories, you’re looking at an increase of 75-150 calories.

    Add more high protein foods and make sure you’re eating enough to fuel your workouts – especially if you’re starting metabolic workouts to build muscle.

    Regularly Check-In

    Stay on top of things. Keep an eye on how you’re doing – if your weight’s holding steady and you’re feeling good, maybe bump those calories up a notch.

    But if your workouts are on fire and you’re smashing it, then stick with the plan as is. It’s all about tweaking as you go, no big changes, just tiny shifts in the right direction.

    reverse dieting weight gain

    Listen to Your Body

    This one’s super important – don’t just pile on the food because you think you have to. Tune into those hunger and fullness signals. If your body’s saying, “I’m full, mate,” then listen!

    It’s about fuelling, not force-feeding. And if you start feeling off or uncomfortable, it’s a sign to slow it down. Adjust things at your own pace.

    Macronutrient Adjustments

    Macronutrient Adjustments: Fuel the Fire

    When reverse dieting, paying attention to macros is key. Protein is your best friend here, helping you build muscle and keep you full.

    Aim for 1g of protein per 1lb of body weight. Add in healthy fats and carbs – yes, carbs are still your friend!

    Download my free Reverse Diet Guide for a full breakdown of protein, carbs and fat needs.

    Quick Fixes

    Foods like “boost metabolism drinks” and other supposed ways to boost metabolism are often just clever marketing gimmicks designed to grab your cash.

    Let’s be real – if a magical drink could give you a high metabolism and burn off all the pizza you ate last weekend, we’d all be sipping on it, right?

    Sadly, these products usually fall flat and do little more than lighten your wallet.

    The truth is, there’s no shortcut in a bottle. Real metabolism-boosting comes from consistent habits like strength training, eating enough protein, and staying active throughout the day (hello, NEAT!).

    So, don’t be fooled by the flashy labels – they’re usually scams that promise a quick fix but deliver zero real results.

    Reverse Dieting 101: Exercise

    If you’re reverse dieting and want real results, weight training is a must. Here’s the deal – muscle is like a calorie-burning machine. The more you have, the more calories you burn.

    So, adding weight training into your routine not only helps you build muscle but also keeps your metabolism firing long after you’ve left the gym.

    After a long stretch of restricting calories, you can lose both fat and muscle. And trust me, you want to keep that muscle – it’s key for long-term metabolic health.

    Whether you’re following a reverse health diet plan or aiming for a diet reset plan, preserving lean muscle is essential.

    For more tips on how to burn fat without losing muscle, check out my post on Burn Fat, Not Muscle – it’s a must-read if you’re serious about building a strong body.

    Now, the goal isn’t just to eat more; it’s to make those extra calories work for you by building muscle, not fat. If you can hit the gym, great – all the machines and weights will help you progress faster.

    But even if you’re working out at home, you can still crush it as long as you’ve got enough gear to keep pushing yourself with progressive overload.

    Want more details on how to nail your metabolic workouts and build a solid plan? My free Reverse Diet Guide breaks it all down for you, including:

    • Hypertrophy vs Strength Training: Which one’s better when reverse dieting?
    • Compound vs Isolation Exercises: How many of each should you do?
    • Workout Split: How often should you train upper, lower, and full body?
    • Progressive Overload: How to safely increase weights and keep seeing gains.
    • Recovery: Why warming up and stretching is a must.

    Download the guide and get the full breakdown – your muscles (and metabolism) will thank you!

    Starting your reverse diet? Stay on top of your fitness game with my list of gym bag essentials for women—prep like a pro for every session!

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    Reverse Dieting 101: Conclusion

    Reverse dieting is all about giving your metabolism a much-needed reboot. By slowly increasing your calories and incorporating things like weight training, you can stop your body from clinging to every calorie and start burning more energy – even at rest!

    So, if you’re just tired of the constant cycle of restriction and regain, this strategy can help break the cycle and set you up for long-term success.

    Remember, it’s not about rushing the process. Building muscle, eating the right metabolism-boosting foods, and gradually increasing calories is the key to seeing real change without gaining fat.

    And the best part? It’s sustainable – no more extreme crash dieting!

    If you want a step-by-step plan to get started and learn more about how to build your perfect reverse diet meal plan, download my free Reverse Diet Guide.

    It’s packed with practical tips and everything you need to take control of your metabolism and finally see the results you’ve been after.

  • Nutrition, Weight Loss, Wellbeing

    Intuitive Eating And Weight Gain: How To Prevent It

    Introduction

    Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.

    intuitive eating and weight gain

    What Is Intuitive Eating?

    • Rejecting Diet Mentality
    • Listening to hunger and satiety cues
    • Eating what you want

    A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said that you need to stop trying to lose weight.

    I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.

    One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.

    Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.

    diet culture

    Diet Culture

    I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.

    Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).

    But I don’t think you can rely on this solely. Here’s why.

    Ultra Processed Foods

    Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.

    This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”

    You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.

    On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.

    Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal

    So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!

    Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:

    • Chicken Breast Fillets – 300g
    • Whole Grain Rice – 1 Serving (50g)
    • A salad with tomatoes, lettuce, cucumber.

    (And you can still have a couple of Oreos after if you want!)

    eat more lose weight

    Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.

    Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict. I was hungry all the time! And after a meal, would soon be hungry again.

    So, intuitive eating at that time was a bust.

    Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.

    80/20 Nutrition

    The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:

    • Fruit
    • Vegetables
    • Wholegrains
    • Nuts and Seeds
    • Beans and Lentils
    • Lean Meats

    Eating whole-foods is essential for weight loss.

    The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.

    Mindful Eating

    Learn to enjoy food at meals.

    Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.

    But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.

    intuitive eating and weight gain

    I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!

    Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!

    Tips To Practice Mindful Eating:

    • Sit at a table to eat
    • Identify what stops you from focusing on the food and remove it from the environment while eating
    • Chew food thoroughly
    • Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
    • Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.

    Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.

    Intuitive Eating And Weight Gain: Conclusion

    Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.

    Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.

    Have you tried intuitive eating? What is your experience with it? Leave a comment below!