Tag: healthy foods

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

Tuesday Tip

Tuesday Tip: Collagen – worth the hype?

Dr Nancy P

Tuesday Tip: Collagen – worth the hype? 💊

Collagen supplements are a common topic, in relation to skin, joint health and fitness but does it actually work and do you really need the supplements?

Collagen is the most abundant protein in the body. It provides structure and elasticity in muscles, tendons, ligaments, skin, blood vessels, and connective tissues. As we age, collagen levels drop, resulting in wrinkles, saggy skin, joint pain, stiffer tendons and ligaments, and weaker muscles. A diet high in sugar, excessive sun exposure, and smoking also diminish collagen levels. As a protein source, collagen is an excellent one, with more protein per calorie than other sources and less sodium and sugar.

Social media is full of endorsements from celebrities for collagen products. They’re certainly no miracle product but there is a growing body of evidence suggesting it can improve skin, joint health, promote wound healing, and fend off muscle wasting. Studies show improvements in skin elasticity, blood circulation to the skin and less dryness. Interestingly a small study of men with age related muscle loss showed that collagen combined with weight lifting led to more muscle gain than just lifting weights alone. While research is mixed, a few studies have also shown that collagen can help with arthritis pain and sports-related joint pain.

Although research is limited it is promising and it’s certainly worth considering including more collagen in your diet but you really don’t need to spend money on supplements or fancy drinks etc. As with anything it’s always best to get your nutrients from a healthy, balanced diet.

If you’re a meat eater the easiest option is bone broth, chicken, pork or salmon skin. Egg yolk is also a great source as are any foods with gelatin in (haribo included lol!). For vegans or vegetarians it’s more challenging but foods like soybeans and other legumes, spirulina and agar, both derived from algae can help. In addition eat plenty of leafy green vegetables, citrus, eggs, berries, tomatoes, cabbage, pumpkin seeds, avocados, and garlic, which can provide your body with nutrients to support it’s own collagen growth.

Happy Tuesday 🤗

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

Tuesday Tip

Tuesday Tip: Don’t rely on the scales

Dr Nancy P

Tuesday Tip: Don’t rely on the scales 🤗

I tell clients not to weigh themselves too often, or worry about short-term weight fluctuations, but why? Your body is 60% water and it’s one of the first things you lose (or gain). Fat mass can’t change overnight so being 1-2kg heavier in a day won’t be fat. Average water loss/gain over 24hrs ranges from 0.5 – 2.5 kg. To lose a 1/2 kg fat in a day you’d need to burn approx 4,500 cals; a massive extra calorie burn for one day! Water however is lost (and gained) due to:

#1 Low-carb diets – when you cut carbs you lose water as the body uses glycogen for energy. It’s stored with water so using it releases water which you pee out.

#2 Increased protein – Protein breakdown creates urea and nitrogenous waste which need water to be removed from the body – the water flushes them out, so more water is lost.

#3 Salt – If your diet is high salt your body retains water to dilute the excess sodium e.g. a particularly carb heavy, high salt meal will lead to greater water retention. In addition high salt results in high blood pressure which can cause cardiovascular damage long term.

#4 Caffeine – is a mild diuretic i.e causes water loss and increased urination. This is more pronounced if new to caffeine. If you regularly drink it the effect will be small, but a very heavy coffee day could impact your water weight.

#5 Alcohol – this prevents the release of vasopressin, a pituitary hormone that regulates water loss. Water loss (dehydration) is a side effect of alcohol (hence the hangover) so this will reduce your water weight too.

#6 Exercise – if you exercise intensely, or in hot weather, you will sweat more and lose water. Try it – weigh yourself pre and post a really intense session and see how much water you’ve lost.

So it’s normal for weight to fluctuate which is why weighing daily or multiple times a day is pointless (unless you are using them for weekly averages). Long term weight changes result from changes in fat and lean muscle so if you’re seeing big losses in only a day or so then you know it’s water loss, and if you wake up a few kg’s heavier than the day before you know that’s not fat either!

Happy Tuesday 🤗

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