Tag: be snack aware

Nutrition and Calorie Tips

Why diets work…

Dr Nancy P

Why diets work… 🥗

There are lots of diets out there that claim to be better than any other. But what do ALL these diets have in common? And why do they work?

It’s nothing to do with any special properties of specific diets. For ANY diet to work it has to result in a calorie deficit. For some people certain diets will enable them to achieve this more easily and therefore that diet will work for them. But behind these diets are the simple maths of calories in vs out. However the issue with many diets is that they don’t educate you on the mechanism behind them and are therefore short term fixes.

Keto / low carb : omits or reduces carbs, which may reduce calories.

5:2 : limits calorie intake for 2 days a week, which may create a calorie deficit on average.

Intermittent fasting/ 16:8 : restricts the window of time you can eat in, which MAY reduce calories.

Diet clubs : assign points or values to certain foods and restrict food types, so MAY reduce calories

Shakes / Supplements : replaces meals or promotes excessive bowel movements etc which result in water loss, and a possible calorie deficit from meal replacement.

Juice cleanse/ detox : replaces whole foods with juices, resulting in fewer calories and rapid initial water loss.

Body type/blood type diet : restricts foods based on blood or body type, which may result in a calorie deficit

Spot the similarities? Many involve omitting food groups which will result in a calorie deficit. Calories can’t tell the time so methods involving not eating on certain days/times only work if you don’t overeat on others. Diet clubs help with accountability (regular weigh ins and rewards) but hide calories behind points or labels which lock you in to their method.

All of these diets can result in fat loss, but how many of them are sustainable long term, educate you on managing energy intake or build new habits? Some are actually damaging; laxative supplements and fasting can cause bowel damage, kidney damage and development of silent acid reflux etc, as well as promoting disordered eating.

So it doesn’t matter which ‘diet’ you choose, as long as it works for you – but make sure you understand WHY it works 🙂

xx

Nutrition and Calorie Tips

‘Just a savoury snack…’ 😬

Dr Nancy P

‘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

Nutrition and Calorie Tips

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

Dr Nancy P

“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

Nutrition and Calorie Tips

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

Dr Nancy P

‘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

Tuesday Tip

Tuesday Tip: Pre-workout coffee?

Dr Nancy P

Tuesday Tip: Pre-workout coffee? ☕️

Coffee as a pre-workout is something that’s often recommended social media and fitness blogs but does it really help?

A recent study found that consuming even a small amount of caffeine before and during exercise can help people exercise almost a third longer. A study tested found that those who consumed caffeine whilst cycling were able to keep going for longer than those who drank water, delaying fatigue by up to 60%. The only drawback is that caffeine is also a diuretic, so it can cause dehydration. Other studies have however shown the dehydrating effect to be minimal and the consensus is that moderate consumption of caffeine is ok.

Other studies have shown that caffeine can trigger muscles to start using fat as an energy source, but this is only occurs when other energy sources are depleted. In endurance athletes for example, caffeine is used to get extra energy out of the body’s reserves during an event So in isolation it won’t magically burn body fat for you sadly.

Researchers have also found that caffeine can help reduce muscle pain. The study in The Journal of Pain found that caffeine (compared to a placebo) reduced thigh-muscle pain during exercise (which can mean being able to continue for longer) .

So overall caffeine does indeed enhance performance and makes it ‘easier’ to put in more effort during exercise. These effects are more noticeable during endurance exercise (over 90 mins). Caffeine also plays a role in helping contribute to clearer thinking and greater concentration. The effects are greater in those that rarely have caffeinated drinks as tolerance is built up, and the effect varies wildly from person to person.

So do you need to start necking an espresso before you workout? Probably not, but it could help on days when you need a little extra boost to get through your workout. However, caffeine can also have unwanted effects and its use can result in caffeine jitters, headaches, upset stomach or insomnia, and excessive consumption can have serious health risks, so best to use it only if you’re already a caffeine drinker.

Happy Tuesday 🤗

Xx