Weight Loss Guidelines

WEIGHT LOSS GUIDELINES

FOOD FACTS

Balance blood sugar. Fluctuating blood sugar levels are caused by eating irregularly, eating refined and sugary foods and also by stress. Blood sugar highs and lows cause food cravings and weight gain and ultimately may result in metabolic syndrome which includes obesity, diabetes type 2, high cholesterol, high blood pressure, high blood lipids which are risk factors for cardiovascular disease.

Sugary food and refined carbohydrates like white bread, white pasta, white rice, biscuits, cakes, sweets and chocolate must be avoided. Introduce wholegrains in the form of wholemeal bread, wholemeal pasta, wholegrain rice, millet, quinoa, buckwheat, oats and rye. Wholegrains release glucose into the blood more slowly, preventing peaks in blood sugar. They also provide important vitamins and minerals that help with weight loss.

Eat protein with each meal as this slows the release of sugar into the blood and keeps you full for longer. Choose lean cuts of chicken, turkey, eggs, fish and low fat dairy products. Beans, pulses, nuts, seeds and lentils should also be included. Eat lean cuts of red meat, (pork beef lamb) twice to three times weekly.

Eat three meals a day. Remember the saying ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper.’ In other words eat more during the day than in the evening to help burn calories while you are awake and active. Regular snacks should be eaten to provide sufficient energy and maintain stable blood sugar levels. e.g a portion of fresh fruit with a few nuts or seeds or a small pot of low fat yogurt.

Reduce your intake of alcohol, coffee, tea and avoid all fizzy drinks or energy drinks. These affect blood sugar and metabolism, preventing weight loss.

Eat lots of soluble fibre. This helps to lower cholesterol and also keeps you full. Soluble fibre helps to balance blood sugar and reduce cholesterol. Soluble fibre is found in fruit, vegetables and wholegrain products.

Fruit and vegetables: Eat 5-9 portions of non starchy fruit and vegetables daily. These contain soluble fibre and are high in vitamins and antioxidants, which help the body to function efficiently and fight stress.

Eat essential fats. Eat lots of fish including oily fish like salmon, mackerel, sardines, halibut and herring, as these are rich in omega 3 fats. Omega 3 fatty acids are beneficial for weight loss because they help stabilise blood sugar. Avoid deep fried foods as they are high in calories. Heating oil to high temperatures causes harmful chemicals to be produced, which could stop weight loss.

Drink 2 litres of water every day. This will prevent constipation and help with toxin elimination while you are losing weight.

Reduce portion size. An easy guide for each meal is a fist size portion of starchy carbohydrate (rice, pasta, bread, potatoes) and a fist size portion of protein. In addition eat an unlimited amount of non starchy vegetables.