Category: Nutrition and Calorie Tips

Nutrition and Calorie Tips

‘It’s only a little sauce on the side – I don’t need to track that…’

Dr Nancy P

‘It’s only a little sauce on the side – I don’t need to track that…’ 🤔

If you’re hoping to lose fat in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. Most people are pretty good at tracking the big stuff – the sandwich, the packet of crisps, the porridge for breakfast etc but how often do we overlook the little stuff. That little bit of ketchup on the side, that chilli sauce on your rice, that dash of oil in the pan…. And how often when you’re trying to lose fat do you deny yourself something you really want simply because you’re ‘on a diet’. Or how often do you feel like a failure because you’ve succumbed to the biscuits at coffee time?

A whole packet of custard creams comes in at around 746 cals – I guarantee most people would feel like they’d ‘ruined their diet’ if they polished off a packet. In fact many people might feel even a couple of custard creams are something they should avoid whilst on their ‘diet’ and yet we probably don’t even think twice about the 1,284 cals we might rack up in sauces and oil (and tbh that’s a conservative estimate on the oil!). In one week that’s your whole deficit gone and you may not even realise it.

I always tell my clients to track everything – right down to the oil they’re cooking with as that can be the difference. So if you’re tracking cals and hoping to lose fat make sure you include these, and if you’re just trying to cut some cals maybe they’re a good place to start being more mindful too?

Oh and if you fancy a custard cream

Or two – just factor it in to your calories and have it! 🤗

Remember – calories count! 🤗xx

Nutrition and Calorie Tips

Brown rice is healthier… or is it?

Dr Nancy P

Brown rice is healthier… or is it? 🍚

Most people feel like they’re being healthier if they’re having brown rice rather than white. However is it actually that much better?

White grain products have just had the outer layer of the grain removed – in most cases this doesn’t remove that much in terms of nutrition. In terms of calories both products tend to be the similar, although sometimes the white version is actually lower in cals so if you’re tracking your intake then it can be a way to cut some cals. In this example you can see that the brown rice is actually over 40 cals more per 100g.

But what about fibre I hear you cry? Well as you can see, the fibre content is actually pretty similar between the two – there’s only 1g more per 100g in this particular brown rice. If you’re already having a balanced diet, which includes fruit, veg and other grains, then you’re better off simply choosing the one you prefer the taste of and not worrying too much about the fibre. If you’re trying to reduce calories then you may decide to go for white to save a few cals there!

🤗xx

Nutrition and Calorie Tips

Just an ice cream…

Dr Nancy P

Just an ice cream.. 🍦

I am a big ice cream lover, and even more so when the sunshine is out! What better than a yummy after dinner treat or snack on a hot day?

If you’re having one every day though (like me!) then those calories do add up and if you’re trying to lose weight then you may find that fitting something like a Magnum into your calories every day is tricky.

You could just have them less often, or you could swap to a lower calorie option. A salted caramel Magnum comes in at 308 calories. An oppo salted caramel ice cream is only 125 cals! So technically you could even have 2 and still be saving some calories! These are actually one of my my favourite ice creams – they taste just as decadent as a Magnum with far fewer cals so it’s a win win! There are obviously lots of other flavours and brands out there too.

So if you do want to enjoy some

Ice cream but save some cals try going for the lower cal option.

🤗xx

Nutrition and Calorie Tips

Things that might help with cellulite… and things that won’t …

Dr Nancy P

Things that might help with cellulite… and things that won’t … 😏

Cellulite, that dimpled, lumpy appearance of the skin, is something over 90% women (and 10% men) suffer from. There are loads of products and promises out there that claim to reduce cellulite – but what actually works?

The most important thing to note is that cellulite is normal, it can affect anyone, at any age and fitness. It’s caused by fibrous connective tissue pulling on the fascia beneath the skin causing a dimpled appearance. It’s more prevalent in women because male connective tissue is more tightly interwoven. Women’s higher oestrogen levels also cause fat cells to respond differently, and as we age cellulite increases. It has a strong genetic component and some people are more prone to it than others.

There is zero evidence that any of the so called ‘cellulite’ reducing creams, gels, laser treatments, detoxes, supplements, funky workouts or foods have any significant effect. Any effects are temporary at best and ‘work’ by tightening the top layer of skin but the effects wear off after a few hours. There are surgical options that claim to reduce it but none give permanent results, most are very expensive and involve cutting the fibrous tissue to reduce the appearance.

If your bodyfat is high then you’ll have more prominent and prevalent cellulite, so fat loss via a calorie deficit will reduce it, but as it’s about the structure of the fat deposits you can’t completely get rid of it, unless you reduce your bodyfat to dangerous levels. A good diet, good sleep, and regular exercise are all great for your health but won’t reduce the appearance of cellulite.

Whilst there is zero evidence that ‘cellulite busting’ foods can help, studies have shown that if you smoke then giving up can help. The chemicals in smoke reduce blood flow, weaken and disrupt collagen formation meaning fat shows through more.

Exercise has very little impact on cellulite. It will obviously help to reduce bodyfat but any fat still there will still show through and you definitely can’t spot reduce it by doing specific exercises for specific areas. We all have cellulite – I have it, I’ve had it since my teens, and I had it at my lowest and highest bodyfat. It’s a fact of life so don’t waste energy or money trying to get rid of it. Focus on eating a healthy, balanced diet and doing exercise you enjoy to keep yourself fit and healthy.

🤗 xx

Nutrition and Calorie Tips

I want frosties but I’m watching my calories so having weetabix…”

Dr Nancy P

“I want frosties but I’m watching my calories so having weetabix…” 🥣

Before I start I’m not suggesting Frosties – sugar coated flakes of corn are a particularly ‘healthy’ breakfast. But I think most people would naturally assume it was also significantly higher in calories than other ‘healthy’ cereals and I imagine that given the choice, most people would choose the weetabix as the better option to reduce calories. But is it really?

A 50g portion of frosties (because who actually has the recommend 30g?!) comes in at 187 calories (excluding the milk). Now as expected it’s high in sugar (18.5g) – I mean it’s coated in the stuff so that can’t be a surprise.

In contrast 50g of weetabix are 181 cals, so they’re only actually marginally less calorific – 6 calories (which in the grand scheme of things means very little). Now they obviously contain much less sugar (2.1g) and more protein (6g), and fibre (5g), which are beneficial of course but that doesn’t make them automatically better for weight loss.

When it comes to fat loss it’s the calories that matter – create a calorie deficit and you will lose fat/weight. So in this scenario you’d be no better off with the weetabix over the frosties. Now there are some additional benefits to the weetabix as I mentioned – less sugar, a little extra protein and more fibre which may help keep you a little fuller. Both cereals are fortified with vitamins and minerals anyway so you’re not missing out on as much as you think with the frosties. Plus many people will add sugar etc to weetabix anyway – thereby increasing the sugar and calories.

Now personally, I am not a fan of frosties at brekkie – but not because I think they’re that much worse than weetabix – rather I just don’t want super sweet cereal at that time in the morning lol!

However if you love frosties and you enjoy a bowl for brekkie then go for it (they’re also great sprinkled on ice cream …) ! If you love the weetabix then have it! But if you’re eating weetabix because you think it’s lower calorie, or feeling guilty for loving a bowl of frosties to start your day, then stop worrying. As long as you’re having a balanced diet you’ll get plenty of nutrients in throughout the day so if you love frosties enjoy them! 🥣 😋

Whichever you choose – read the labels, check the calories and be mindful of your portion size but most importantly enjoy it!

🤗 xx