I just googled weight loss and guess how many hits I got?
3,990,000,000!! Wait what!!! That is 4 billion results! Yeh scary right, so many options to help you reach your goals. It makes it difficult for the average lady trying to enter a weight loss journey to navigate the cyber world with questions. That is why this was written today, some of the questions you may have that you want answered without internet chaos.
Most of the time you don’t even know what to believe any more, but I wanted to clear some of that up right now.
Here are some top tips you may struggle to make sense of online:
Low energy density.
We all know about calories in our food and that we need to eat less and burn more in order to lose weight. However, this phenomenon describes foods that aren’t calorie dense, meaning you can eat more of it. Yay for bigger portions. You can feel satisfied while ‘easily’ controlling the calories. Energy density is determined by the composition of the food.
So more water and fiber containing foods will contain a lower energy density. These are sometimes referred to as ‘free foods’ as well. The calories count but as explained they contain more water and fiber + less calories. Where foods containing lots of fat will be higher density.
Some examples of low energy density foods are are:
Lettuce, tomatoes, oats, cottage cheese and fat free yoghurt
Your gut bugs matter.
We hear this one a lot! Gut health is key for weight loss, and to help you reach your goals. But did you know a varied microbiome, so a variety of different good bugs, is what makes our guts the healthiest? The way to make your gut flourish is to make sure you consume a varied diet. Including all colors of the rainbow so that you can feed the good gut flora. That not only helps you digest but can determine how much food you retain.
Tea without milk.
Whats up with this one, is milk really going to keep me from reaching my goals? Dieticians and nutritionists alike often get asked whether coffee and tea are still allowed when you are on a diet. More often than not the answer isn’t about the drink itself, but about what gets added to said drink! Tea contains EGCG which revs up the metabolism, and caffeine is also a metabolic booster. The only downside could be, overconsumption. Everything in moderation remember. So what you add to your drink such as sugar and milk counts too.
Salt making you gain weight?
This is another common question like the above, am I still allowed salt? However most people cut the salt for heath reasons. Did you know there are multiple ways salt can make you gain and retain weight? Esentially preventing you from reaching your goals. Firstly, it can make you eat and drink more, as I am sure you have noticed. It can make you thirsty so you drink more or perhaphs you eat more instead since you interpret the thirst for hunger.
And secondly and possibly most importantly is that evidence has shown that decreasing salt intake can decrease the hunger hormone- ghrelin. Amazing right! Experiment with herbs and spices instead especially ones that can help you reach your goals 😉
Here is hoping you enjoy this blog and keep your requests coming!