Bread is bad! 🍞

I’ve lost count of the number of times people tell me they need to stop eating bread, or that they’ve had a bad week with too much bread, or their main weight loss issue is their love of bread…..

There seems to be a common misconception that bread is inherently bad and that having it means you can’t lose weight. Bread in itself (white or brown) is not that high in calories – a typical slice of hovis is 88 cals, and even a small sourdough is only 120 cals or so. Bread in itself is not a problem, what you put on it is the problem. The scraping of butter that you barely notice almost doubles the calories that slice of bread/toast will give you. Butter and 30g jam nearly triples the calories, as does a serving of Nutella (without butter underneath)! If you’re a peanut butter fan then that 40g serving (without any butter underneath) brings that piece of toast up to 349 cals. A snack of a little cheese on toast (no butter) is around 255 cals whilst a brunch of toast, 75g avocado, egg and a little ketchup comes in at 324 cals ….

Technically it is of course possible for bread to derail you if you’re eating a huge amount, like any food, but it’s far more likely to be what you’re putting on the bread that’s doing the damage. Bread isn’t the devil; in fact it’s a great source of carbs, which we all need. It tastes good and it’s also a really convenient food for a snack or lunch (as a sandwich) etc and there’s no need to cut it out of your diet to lose weight, but it may pay to be aware of what you’re putting on it and consider some lower cal toppings if you are trying to watch the calories.

Enjoy bread responsibly 🤣

🤗 xx

Wholewheat Fusilli vs. White Pasta: Is the Switch Worth It? 🍝

Many people opt for wholewheat pasta over white pasta thinking it’s the healthier choice. But is it really that much better for you?

When it comes down to the basics, white and wholewheat pasta aren’t that different. Both are made from durum wheat, but the key difference lies in the processing. Wholewheat pasta uses the entire grain, including the bran, while white pasta has been refined, removing the bran and germ. But does this processing really make a huge nutritional difference?

In terms of calories, the difference isn’t significant. Wholewheat pasta is very slightly lower in calories (around 5 – 20 fewer per 100g), but not enough to make much impact on your calorie intake . So, if you’re watching your calorie intake closely, the difference is relatively small, and you could still enjoy white pasta without worrying too much about a major increase in calories.

Wholewheat pasta does have more fibre, but the difference is also not huge with only around 1-3 grams more per 100g, depending on the brand. While that’s a slight advantage, if you’re already getting plenty of fibre from other sources like fruits, vegetables, and other whole grains, the extra fibre in wholewheat pasta might not have a huge impact on your diet.

At the end of the day, choosing wholewheat pasta over white pasta might be a great option if you prefer the taste or if you’re aiming to boost your fibre intake. But if you prefer the texture and flavor of white pasta, there’s no need to feel guilty, the nutritional differences are minimal, and both can fit into a balanced diet.

In short, don’t stress too much over the switch, choose the pasta that you enjoy most and fits into your overall diet. You’re likely to get all the nutrition you need from a variety of other foods.

Enjoy! 🤗
Xx

Coco-nuts!…. 🥥

Coconuts are heralded as a “superfood” So coconut yoghurt must be better for you right?

Coconut yoghurt contains fewer carbs than dairy yoghurt as it is lactose free (the natural sugar in milk). It also contains saturated fat, specifically medium-chain triglycerides, which are easily absorbed by the liver and converted to ketones (an alternative energy source in the brain) and could be beneficial for dementia and related conditions. There is also evidence that coconut may help type-2 diabetes, elevated cholesterol levels and may assist weight loss. Critically though many of these benefits are associated with coconut oil or meat,not yoghurt.

It’s plant-based and suitable for those with dairy/lactose allergies or vegans (but not all coconut yoghurt are actually vegan, many also contain dairy milk or gelatin). Natural yoghurt is dairy based but contains live probiotics and is good for gut health. There are no naturally occurring probiotics in coconut yoghurt (though some brands do add them in). If you are aiming for weight/fat loss however then natural yoghurt has some benefits.

Coconut yoghurt contains significantly more calories than natural yoghurt and approx 5 times as much saturated fat. Whilst the fat in coconut yoghurt is the more beneficial medium-chain triglycerides thats still a large amount of fat and that has it’s own risks. There’s also significantly less protein in coconut yoghurt. Higher protein can help keep you fuller for longer – which from a weight loss perspective is helpful.

So if you were assuming coconut yoghurt is “healthier” and therefore better option for weight loss then think again. The “good” fats in coconut yoghurt don’t offset the extra calories I’m afraid. There are lower calorie coconut yoghurts out there so if you really love coconut yoghurt then check the labels (a lot is watered down reducing the calorie content). If you are unable to eat dairy then consider some of the lactose-free yoghurt which have comparable calories, or go for a soya based option.

As always – calories count guys so check those labels – and have what you want, within your calories. Knowledge is power!

Enjoy 🤗

Xx

Just a milkshake with my meal…. 🥤

If you’re grabbing a take away/food delivery or eating out at a fast food place you might fancy a milkshake with your meal. You may decide that you will skip dessert to save some calories and have the milkshake instead. You would probably assume they’re roughly similar calories too so it’s going to work out roughly equal.

The reality is they often aren’t. For example a dessert of two scoops of ice cream at GBK will cost about 250 calories depending on flavour. In contrast their lotus biscoff milkshake costs over 1000 calories! That’s more than some of the actual main dishes!

Now that’s not to say you shouldn’t have a milkshake of course – if you want to spend your calories on that then obviously do! But if you’re assuming the calories are similar to an ice cream dessert then you’d be grossly underestimating them.

This is why it’s so important to be aware of the calories in the foods you eat – that way you can make informed choices. So no matter how ‘good’ you think you are at eyeballing calories always double check and pay attention to your assumptions, because they’re not always correct.

Enjoy 🤗

Xx

Some days vs most days.. 🍟🍗

I talk about this a lot but losing weight really is all about balance. You don’t need to demonise or shun your favourite foods to hit your goals. If you use a flexible approach then any food is fine in moderation. Yes even a take away McDonalds. Obviously that’s not healthy food in terms of nutritient content but it doesn’t exist in isolation. You’re not ONLY eating that McDonald’s. You can fulfil your emotional needs with the take away and fulfil your nutritional needs in the rest of your diet. Calorie wise it’s not even that bad!

So you can have that take away – just be aware of the calories and account for it. Then make sure you’re getting a range of nutrients in your other meals and that you’re still within your calories on average over the week.

So balance occasional indulgences with more nutritious daily decisions: enjoy McDonald’s every once in a while, but make your mainstay chicken breast and oven roasted potatoes.

Enjoy 🤗
Xx