Category: Nutrition and Calorie Tips

‘Just a savoury snack…’ 😬

Sometimes you just can’t beat a savoury snack and crisps often fit the bill. There is absolutely nothing wrong with this. People often wrongly assume that to lose weight they need to stop snacking completely. Trying to completely cut out snacks is usually totally counter productive and unsustainable long term.

Snacks are no different to your main meals – they’re just a label for smaller portions of food. It doesn’t matter if you have 3 meals and no snacks, 4 meals and 3 snacks, 1 meal and 6 snacks a day… as long as the total calories are below your daily expenditure (and therefore you are in a calorie deficit). The problem arises though when those snacks aren’t smaller portions at all.

Crisps are a great example of a savoury snack that often becomes more than a snack. It’s very easy to eat well over 700 cals in one sitting without even realising it. However a smaller portion of 40g which is still a decent amount of crisps is much more manageable within your daily calories.

So rather than trying to ‘cut all snacks’ instead work on moderation – try to keep those ‘snacks’ as actual snack-sized portions and most importantly be aware of the actual quantities you’re eating and fit them into your diet accordingly.

Enjoy 🤗 xx

“But I need to have a protein shake to get enough protein…” 🥤

I’ve talked about whether you really need protein shakes or not before. There’s often an assumption that to get “enough” protein when you’re working out that you need to start having protein shakes. I’ve spoken about these before but this is a nice illustration of why they’re not really necessary for most people unless you actually want to have them.

Protein itself is essential, especially for maintaining and building muscle, so it helps with recovery and is also great at keeping you feeling full. But most people’s diet includes more than enough protein as it is and it’s pretty easy for most people to eat the required amount, with no shakes or powders required. Unless you’re an olympic athlete or a serious body builder you won’t need to be taking in excessive amounts of protein anyway. If you do however want to have a protein-rich snack or meal then a great option is 0% greek yoghurt – same calories as a generic protein powder serving and actually has more protein! And for many people it’s a nicer option than a shake. And it’s real food which is also an added bonus (plus it’s delicious with fresh fruit).

So if you don’t fancy protein shakes you definitely don’t need them! If you like them and they’re a handy way to get a snack in then go for it though! Just don’t believe the marketing hype!

Enjoy 🤗 xx

‘I’ve switched to dark chocolate because it’s healthier ’….. 🍫

Dark chocolate is better than milk chocolate because it’s healthier right? So it must be better for weight loss right? Maybe not! There is some merit to choosing dark chocolate over other types in terms of some minor nutritional benefits. Dark chocolate provides more antioxidants, whilst tending to contain less sugar, but when it comes to calories you’re often taking on far more than you would have with a typical ‘unhealthy’ chocolate bar. And let’s be honest – even dark chocolate is still a treat so if that’s you’re main source of antioxidants then you probably need to rethink your diet.

Chocolate is not a ‘healthy’ food, but neither is it an ‘unhealthy’ food – it’s just a food to be enjoyed in moderation. As you can see the calories in dairy milk are actually lower than the same quantity of Lindt dark chocolate. So if you love dark chocolate – great! Have it. If you love milk chocolate – have it! If you’re trying to lose fat just ensure you factor it in to your calories and you’ll be fine. But if you’re tucking in to dark chocolate thinking it’s healthy and not even considering the calories it contains you may want to think again.

And if you’re eating it when you don’t like it just because it’s ‘healthy’ then don’t bother – if you want some chocolate have the type you want, in moderation as part of a balanced diet 🤗 🍫

Enjoy xx

The real problem… ☕️ 🍪

When you’re trying to lose weight its often easier to fixate on the main meals, planning out breakfasts, lunches and dinners and focusing on them. That’s great and that will definitely help, but often that’s not actually where the issue lies.

An average breakfast of 250 – 350 cals, a lunch of 500 – 600 cals and a dinner of 600 – 700 cals gives you around 1,400 – 1650 cals per day. For most people this will be perfect for weight loss or maintenance (obviously it’s age, gender, height, weight, and activity dependant so this is just an example). But what about all the extras? Those things that you have every day without perhaps even realising it. The couple of cappuccinos (380 cals) you have throughout the day, and those biscuits you grab from the staff room (168 cals).. or maybe that smoothie you have to go with your lunch (it’s fruit right?) – that’s another 351 cals. Perhaps it’s the handful of “healthy” cashew nuts you grab in the afternoon (167 cals), or the mocha latte you treat yourself to as it’s been a tough day (455 cals)… or the chips you grab from the kid’s plate while they’re having their tea… (250 cals)… This little lot of extras racks up a whopping 1,771 cals! And you can easily see how it could happen without really noticing.

Now I’m definitely NOT saying you need to cut out all coffee, or biscuits, or not treat yourself to things BUT it’s definitely worth examining all these little extras when it comes to trying to create a calorie deficit. You’ll probably find that your main meals are actually fine and it’s some of the extras that are where the extra calories are coming in.

🤗

Xx