Tuesday Tip

Tuesday Tip: Feel Fuller

Tuesday Tip: Feel Fuller 🥗

When you’re trying to lose fat/weight and therefore eating at a calorie deficit it can be hard to feel satisfied. You will naturally be eating less food and whilst it’s normal, and ok to be a little hungry it makes it very hard to stick to the calories if you’re starving all the time.

Now whilst I’m very much a fan of people eating whatever they want within their calories, there are also some smart ways to help you feel more satisfied with the calories you’re on.

One good way to do this is to increase the volume of food you consume. How can you do this when you’re trying to reduce calories? By increasing the amount of things like vegetable and some fruits (berries particularly) primarily. These high fibre, high volume but low calorie foods are brilliant at helping to keep you fuller for longer, without impacting your calories to any great extent. Swapping a proportion of the more calorie dense foods for veggies and fruits will help to do this. You can also use other low calorie foods that are high in protein to help as well – things like 0% greek yoghurt, lean meat/meat substitutes. In addition reducing liquid calories in for form of high calorie coffees, juices, sugary drinks and alcohol will also help.

Swapping snacks for those that are low cal and high volume is also another handy option – so swapping crisps for skinny popcorn or pop chips, or swapping a sweet treat for something like meringue or marshmallow. If you combine these latter options with some berries and a little greek yoghurt you have the perfect hunger busting snack!

Physiologically eating greater food volume will have a positive affect on your digestive system and associated hormones – you will feel fuller and more satisfied. The extra time it takes to both eat and digest the meal will help with this. Psychologically it feels much better to see a large plate of food in front of you so you don’t feel deprived.

And the other added bonus is you will be probably increasing your intake of other micronutrients in the process which can only be a good thing for general health and well being.

So remember eating fewer calories doesn’t mean you have to eat less food per se – the goal is to eat as much as you can volume-wise within those calories.

Happy Tuesday 🤗

xx

Nutrition and Calorie Tips

“Meat” Swaps

“Meat” Swaps 🥩

If you are trying to lose weight or fat then sometimes it’s handy to make some swaps for some of your meat based protein sources . Usually if you swap the higher fat protein options for leaner options then you can save calories, without sacrificing taste. It also means you can add more volume which helps with sticking to your caloire targets.

So here are a few examples of some easy swaps. I’ve included the plant-based options as well. There are a multitude of reasons you may choose not to eat meat (the ethics of which are beyond this article) but they can also be a handy way to reduce calories in some cases. However, as you can see, there are also lean meat options that reduce calories too (sometimes they’re even lower). It’s worth noting that I’ve chosen one example of plant based protein options and different brands have different caloric values so do check the labels.

You’ll also see that by choosing the leaner options you also end up with a greater amount of protein per 100g which is helpful for keeping your fuller for longer.

Chicken thigh 205 cals (16.9g protein) – chicken breast 112 cals (23g protein) – veggie ‘chicken’ 126 cals (16g protein)

Beef Mince (5% fat) 132 cals (22g protein) – turkey breast mince 119 cals (27g protein) – veggie mince 105 cals (14g protein)

Bacon 203 cals (17.6g protein) – bacon medallions 122 cals (21g protein) – veggie bacon 152 cals (24.5g protein)

Pork sausages 287 cals (12.7g protein) – chicken sausages 161 cals (15.1g protein) – veggie sausages 163 cals (14g protein)

These swaps are also handy if you struggle to track your calories. If you just made some of these swaps a few times a week you’d make significant savings over the week , facilitating a calorie deficit, and you’d probably barely even notice the difference!

Enjoy 🤗

Xx

Nutrition and Calorie Tips

Healthy vs unhealthy starter?

Healthy vs unhealthy starter? 🥟

With indoor restaurant dining open again many people will be having more meals out than before. If you’re trying to watch your calories or lose weight then restaurant meals can be tricky. We often have a number of preconceived ideas about which the ‘healthier’ option is and equate that with lower calorie. In reality sometimes things aren’t quite as you’d expect.

A great example of this is the classic Wagamama starter or side of edamame beans. These yummy little beans are a popular dish and definitely a healthy choice as they’re full of nutrients. I think most people would order them thinking they were the best option calorie wise, and probably not even really think about tracking the cals (because they’re just veg right?). You may even avoid another starter or side you actually prefer to choose these instead in the belief they’d be lower calorie.

However that’s not actually the case. It would be natural to assume that the pulled pork gyoza starter was a ‘worse’ choice in terms of calories. In reality that dish is actually lower calorie and fat than the edamame beans. The difference isn’t huge but it is there nonetheless. It also shows that those beans are a significant addition to the overall calories of the meal. So they are definitely worth counting and not something to have as an extra unless you actually want them!

Enjoy 🤗

xxx

Tuesday Tip

Tuesday Tip: Targeted Fat Loss Myth

Tuesday Tip: Targeted Fat Loss Myth 🔍

A common thing I hear from people is that they want to lose fat from one particular area, usually stomach, thighs, butt or arms. Often they’re trying to achieve this by focusing exercise on that area; so if it’s belly fat then lots of ab exercises, arms – loads of bicep and tricep work etc. You also see people advertising fat loss diets that will supposedly target the belly etc.

There’s just one problem: it’s impossible to target fat loss! Spot reduction (i.e. losing fat from specific areas) is a myth. You can’t magically lose fat from a specific body part just by doing exercises on that area. Our bodies can only lose fat from the entire body as a whole and where it comes off first is down to genetics and can’t be changed. Some people lose fat first from their thighs, others from their belly etc. No workout or exercise, or magic slimming drink can change this.

What does happen is that the muscles underneath get worked and get stronger, so when you do lose fat from that area you will look muscular/toned/ shapely etc. So ab exercises will target your abdominal muscles, but not the fat that sits above them. Recent studies confirm this and found that doing ab exercises had no effect on abdominal fat. Another study on professional tennis players looked at the impact on fat of the extra use of one arm and found no difference between the playing and non-playing arm.

So if you can’t spot reduce fat what do you do? You lose fat from your whole body! At some point the fat will also come off from the body part you wanted to lose fat from in the first place. Sadly you can’t influence when that happens. How do you lose body fat? By eating fewer calories or burning more calories (or a combo of the two) – all you need is a calorie deficit and you will lose fat. So you can stop those hundreds of sit-ups and focus on the food side of the equation instead!

Happy Tuesday 🤗

xx

Nutrition and Calorie Tips

Just a coffee and a snack vs ruining your diet …

Just a coffee and a snack vs ruining your diet … ☕️

Perception is everything! Many of us would probably have a coffee and a snack without giving it a huge amount of thought. When choosing a snack we may also go for the ‘healthy’ option of banana bread too right? Yet if you’d just eaten a cornetto, packet of crisps and a creme egg wolfed you might be feeling guilty, like you’d over done it and blown your ‘diet’.

Well to be honest neither is an ideal snack; they’re both rather a lot of calories and probably more than most can afford as a daily snack. However, as you can see, the coffee (a semi-skimmed large latte) and banana bread is considerably more calories than the other snacks. They also contain significantly more fat and almost as much sugar. Yes there’s more protein in the coffee option (mostly from the latte) so that may keep you fuller for longer but even so. So whilst you might be beating yourself up over the crisps, chocolate and ice cream, in reality it’s not as bad as the coffee and banana bread.

It’s all about perception – the coffee and banana bread are not only viewed as being an acceptable snack, there is also a positive perception around the banana bread as it. Whereas the other snacks are universally recognised as “junk” food.

Knowledge is power so being aware of the calorie content of things, and also of our own perceptions of the things we consume is always a good thing.

If you want the latte and banana bread, have it and enjoy it. If you want to eat your way through a creme egg, crisps and a cornetto then go for it. Just be aware of the calories so you’re making an educated choice!

🤗

Xx