Tag: cut calories

I’ve blown my diet.… 🫣

When you’re trying to lose weight we often conflate ‘healthy’ foods and automatically

helpful for weight loss. With the weather so warm at the moment you may be craving an ice lolly or two. You may even have two or three and then find yourself feeling guilty for having succumbed to the craving and berate yourself for being really ‘bad’ and blowing your diet. Or you may think you’re being very virtuous and avoid the ice cream and have what is perceived to be a ‘healthy’ snack of nuts and dried fruits.

In reality in terms of calories the ‘healthy’ snack is actually worse ! Yes the snack pot has a more protein (which can help you feel fuller for longer), and more micronutrients, so it is a more balanced snack, but that doesn’t mean the ice cream lollies are a bad option. Of course the ice cream lollies are high in sugar but sugar isn’t inherently bad either! In reality you’re unlikely to eat 3 ice lollies in one go anyway so you’d in fact be consuming even fewer calories!

Overall calories are what count if you’re trying to lose weight. You need to be in a calorie deficit to lose weight so in that scenario the ice lollies are the better option. Especially if you’re eating a balanced diet and getting protein and the other nutrients in your other meals.

Emotional well being is also important and depriving yourself of foods you enjoy and instead choosing the fruit and nuts under the misguided impression that it’s a healthier option or because it’s marketed as ‘a healthy snack’ isn’t good for long term sustainability or a healthy approach to food.

Personally I’d choose both on different days – and I’d include them in my calories. The fruit and nuts are brilliant and do make a great snack option (as long as you’re aware of the calories) but on days like we’ve had lately an ice cream lolly or two is definitely required! 🍦 🤗

Xx

‘Just a dip to go with my Pizza…’ 🤔

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. You’d probably be pretty aware of the pizza or garlic bread you order but might not think twice about the dip on the side.

A great example of this is the Domino’s garlic and herb dip – which is now available in a larger size (though still feels like a small side). You’d probably assume it would be a couple of hundred calories … maybe overlook recording it… in reality it has more calories in it than an entire meal, including a small glass of wine! Now that’s not to say you shouldn’t have the dip – if you want it and like it then have it! Just be aware of the calories in it before you do.

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?

Remember – calories count! 🤗xx

Tuesday Tip: Hunger Management 😝

Hunger management plays a crucial role in successful weight loss. People often over restrict and starve themselves which, whilst obviously may work temporarily , usually leads to cravings, binge eating, and hunger. All of which derail progress and of course make it unsustainable.

With a sustainable calorie deficit there will still be some mild hunger. This isn’t a cause for concern and it’s to be expected but it’s helpful to have some strategies to help manage this so you can stay on track. Essentially it comes down to making food choices which maximise feelings of fullness whilst minimising calories. Remember total calories still count when it comes to weight loss so these are all within that context.

Here are a few things that can help:

#1 Higher protein intake may lead to improved feelings of satiety and less cravings. But, if you already eat a high-protein diet (1.6g/kg+) then it won’t make much difference. Also be aware that prioritising protein too much may lead to to eating fewer carbs which you also need and can mean you end up low on energy and more hungry. So don’t remove carbs either!

#2 High fibre foods help by bulking food volume, slowing digestive time and increasing gut fermentation – all

Of which lead to feelings of fullness. Low energy dense high fibre foods like fruit and veg are a great option.

#3 Fats can help with feelings of fullness (especially when combined with protein) but

they may not be the best option for

hunger management, especially if you

have a tight calorie budget. Fat provides more then double the energy of carbs / protein so it easy to eat more cals with a smaller serving of a high-fat food, compared to a high-carb food

# 4 Go for high volume foods or combinations of foods. If you’re having a lower calorie snack bulk it out with things like fruit or veggies, or a zero cal drink (water or soft drink) to help.

#5 include whole , unrefined carbs as they aid in satiety, muscle recovery and training performance /energy levels (and they’re tasty!)

#6 Our beliefs and perceptions impact feelings of fullness. Perceptions of what a ‘normal’ portion size is impacts whether we feel full after eating it. Equally our beliefs about certain foods have the same effect e.g. if you believe a protein in bar is more filling it will feel that way. Increasing knowledge around calorie content can help with this.

Happy Tuesday 🤗

Xx