The Weight Loss Secret No-One Knows

We are constantly being told to cut out carbohydrates to loose weight but this is the worst mistake you could make, it is actually counterproductive! Here is a little secret that may change your life forever..

Carbohydrates are made up of Resistant Starch which countless studies conducted at respected universities and research centres have shown Resistant Starch helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol.

Carbs high in Resistant Starch speed up your metabolism and your body’s other natural fat burners. As Resistant Starch moves though your digestive system, it releases fatty acids that encourage fat burning, especially in your belly.

A recent study found that the slimmest people who are happy with their weight also ate the most carbs, and the fatter overweight people ate the least. The researchers concluded that your odds of getting and staying slim are best when carbs make up to 50-60% of your total daily caloric intake.

That’s probably the equivalent of 15 slices of bread (a food we bet you’ve been afraid to eat for decades).

Most low-carb diets limit you to fewer than 20% of total calories from carbs and sometimes contain as little as 20 grams of carbs a day.

Many complex carbohydrate foods are also powerful appetite suppressants. These type of  carbs fill you up because they are digested more slowly than other types of foods, triggering a sensation of fullness in both your brain and your stomach.

Research done at the University of Surrey in the United Kingdom found that consuming Resistant Starch in one meal caused study participants to consume 10% fewer calories (roughly 150 to 200 calories for the average woman) during the next day, because they felt less hungry.

According to researchers, when dieters are taken off a low-carb diet and shifted to an approach that includes generous amounts of fibre and Resistant Starch foods, they no longer have cravings because they have a more balanced diet.The fibre and Resistant Starch fills them up and satisfies them while allowing them to eat the foods they crave.

The right mix of carbs is Important to control blood sugar and keep diabetes at bay. In one study at the Beltsville Human Nutrition Center at the USDA, participants who consumed a diet rich in high Resistant Starch foods were able to lower their post-meal blood sugar and insulin response by up to 38%.

Eat the carbs you want, but you need to combine them with other foods so that they don’t cause a spike in your blood sugar. Instead of eating white rice on its own, combine it with beans, chicken, or other high Resistant Starch foods and protein that keep your blood sugar more balanced than low-carb diets.

On a hormonal level as well you’ll minimize your hunger and cravings, and keep your cortisol lower so will not be stressed. Dieters feel so empowered once they lose weight on carbs. For the first time, they are able to lose weight by eating in a balanced manner, without cutting out entire food groups.

Nutritionists agree that most people crave carbohydrates, and if you cut them out of your diet, you’ll only crave them more.

NutriEats is a weight management plan created for individuals and families to be able to achieve personal weight management goals through a healthier, more consistent and sustainable lifestyle. At NutriEats we teach you how to find the perfect equilibrium for your body in terms of Nutrition. We give you the tools and skills you will need to teach you how to eat properly. We calculate
your caloric and macronutrient intake for you, giving you the right amounts of food you should be eating. As everyone is different, we take an individualistic approach meaning your diet will be personalised to you and for you. We offer a number of programs and take our clients like family! Get in touch info@nutrieats.com. We’re happy to chat!

HOW UNDER-EATING IS PREVENTING YOU FROM LOSING WEIGHT!

We live in a world where we are constantly exposed to ‘mira-cle’ weight-loss plans, fads and extreme diets that promote chronic under-eating.


 

We live in a world where we are constantly exposed to ‘miracle’ weight-loss plans, fads and extreme diets that promote chronic under-eating. These quick fixes tell us that all we need to do to lose weight is create a big caloric deficit I.e eat very little and move a whole lot more.This is not true. Not consuming enough macronutrients (protein, carbs and fats) and calories causes many health problems and drastically impedes your ability to lose weight.

 Below are 8 signs that demonstrate that you may be under eating and sabotaging your weight loss.

 1. You can’t seem to lose weight.

If you are not eating enough and creating a caloric deficit that is larger than 500 calories a day your body will adjust it’s metabolism. It’s simple, your body doesn’t like drastic change and responds to it by adjusting your caloric output which means it’s holding on to that weight you’re trying to get rid of! Aim to create a deficit between 200-500 calories a day.

2 You can’t get pregnant

Not consuming enough calories can lead to infertility and amenorrhea in women. A woman who suffers from amenorrhea experiences menstrual irregularity, meaning that she is not releasing an egg during her ovulatory period (it doesn’t always translate into a missed period). If this is happening due to under-eating, she may experience adrenal fatigue and euthyroid sick syndrome. If you are experiencing any difficulty getting pregnant and have a history of dieting your eating habits may be causing infertility.

 

3, Your blood sugar goes up and down.

People who under eat are likely to have low blood sugar or hypoglycemia. Low blood sugar is generally defined as anything below 70 mg/dL. Common symptoms  include dizziness, weakness, confusion, hunger, shaking, mood changes and sweatiness. In order to ease these symptoms people will often eat sugary foods, which causes their blood sugar to go up and down drastically. In order to lose weight sustainably, you need to be consuming a diet that keeps your blood sugar and hormone levels stable.

4. You are hangry

Hangry (a combination of hungry and angry) is a slang term that describes that feeling you get when you’re famished. This happens because (as previously mentioned) when you under-eat your blood sugar drops, which results in your brain not being able to function at it’s best. This effects your ability to cope with stress, resist impulsive and aggressive behaviours, control your attention and regulate your emotions. If your mood fluctuates from happy to angry or you have developed a short fuse, it may be attributed to your extremely low calorie diet.

 

5. Your sleep pattern is all over the place.

Struggling to fall asleep or waking up in the middle of the night  s another symptom of under-eating that is caused due to low blood sugar levels. When you fall asleep at night, your blood sugar level naturally drops. To stabilise it, your liver kicks into gear and releases glycogen. If you are not consuming enough calories your liver won’t have enough glycogen to release and will release stress hormones such as cortisol and adrenaline instead in order to promote the process of making new glucose. If these stress hormone levels are high enough, you will wake up. Eating enough calories will prevent this from happening and will allow you to get a full night of restful sleep.

6. You’re always constipated

Under eating causes constipation for two reasons. The first reason is there may not be enough food in your system to produce waste and hence regular bowel movements. The second reason under eating causes constipation is due to low levels of your active thyroid  hormone (T3) which occurs when you’re not consuming enough calories. When T3 drops, your gut doesn’t function as it should causing constipation. You should be having a bowel movement every two days. If you aren’t, you may be under eating.

 7. You’re always cold

A low calorie diet can cause your body temperature to drop for a few reasons. Your body requires a certain amount of calories to generate heat, which means if you’re not ingesting enough calories your body temperature will also drop. Low insulin and hormonal changes (symptoms of under eating) also causes your body temperature to drop. So if you’re always cold, even when the sun is out, it may be a sign that you are not eating enough!

 8. You’re losing hair

Losing your hair is one of the first signs you that you are not consuming enough calories and or protein. A drop in sex hormones progesterone, testosterone and oestrogen, which happens when you under eat, also causes hair loss. In order to stop the hair loss, you must ensure that you are eating enough calories and a protein-rich diet with lots of nutrients.

 

 So How Much Should You Be Eating?

 COME SEE US! At NutriEats we teach you how to find the perfect equilibrium for your body in terms of nutrition. We give you the tools and skills you will need to teach you how to eat properly. We calculate your caloric and macronutrient intake for you, giving you the right amounts of food you should be eating. As everyone is different, we take an individualistic approach meaning your diet will be personalised to you and for you.

 Contact Us

Telephone: +254 735 176 411

Telephone: +254 722 410 804

E-mail: info@nutrieatsfoods.com

WHY THE BLOOD TYPE DIET DOESN’T WORK!

The diet is based on the theory that nutritional needs vary by blood type but Researchers found there is no link between response to the diets and blood type – the results were dependent upon a person’s ability to stick to the diet. The theory behind the Blood Type Diet is not valid, new research suggests. Science behind the popular diet does not add up.

The researchers took an existing population of mostly young and healthy adults who provided detailed information about their usual diets and provided fasting blood that was used to isolate DNA to determine their blood type and the level of cardio-metabolic risk factors, such as insulin, cholesterol and triglycerides.

Dr. Ahmed El-Sohemy, Associate Professor at the University of Toronto says that a previous lack of scientific evidence doesn’t mean the diets didn’t work.

“The way an individual responds to any one of these diets has absolutely nothing to do with their blood type and has everything to do with their ability to stick a diet and the fact that they are cutting out and restricting certain foods.”

The researchers found the associations they observed between each of the four blood type (A, B, AB, O) diets and the markers of health are independent of the person’s blood type.

There is a difference between a diet and a lifestyle. Diets are quick fixes and make you cut out and restrict foods, and also create unhealthy eating behavioural habits such as binging when you do actually eventually end up eating “forbidden” foods.

The NutriEats diet plan is a LIFESTYLE.

NO CUTTING OUT FOODS. NO STARVING YOURSELF. LIFETIME LONG!

TOP 10 PROTEIN SOURCES FOR VEGETARIANS

Vegetarians often gravitate toward high-carb high-fat, low-protein diets because of the lack of knowledge of protein sources or lack of availability of quick and easy options.

In our previous article of Top 5 Weight loss Myths, we talk about the importance of high-protein diets.

Below are 10 convenient protein sources for those looking to avoid meat.

1) GREEK YOGURT (STRAINED YOGURT)

Protein : 23 g per 8 oz. serving

Made by straining away the liquid, thicker Greek-style yogurts contain about twice as much protein as regular versions. You’ll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.

2) COTTAGE CHEESE

Protein : 14 g per 1/2 cup serving

This curd cheese is loaded with casein protein—a slow-digesting protein that supplies you with a steady supply of vital amino acids. especially before bedtime.

3) EGGS

Protein : 6 g per 1 large egg

These white orbs are near-perfect food. That’s because the biological value – a measure of how much protein from the food can be incorporated into proteins in the body – of an egg is higher than that of nearly any other item.

4) BEANS (RED/BUTTER/NAVY)

Protein : 20 g per 1 cup serving

Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, beans lead the way. Each cup also supplies an impressive 10 g of dietary fibre.

5) LENTILS

Protein : 13 g per 1/4 cup serving

Bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fibre, and a range of vital minerals.

6) PEANUT BUTTER

Protein : 8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond, peanut butter still leads the way in the protein department.

7) TOFU

Protein : 12g per 3 oz serving

If you’re looking to embrace meat-free living, slabs of tofu can make sure your protein intake doesn’t suffer too much!

8) QUINOA

Protein : 8 g per 1 cup serving

Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it’s a complete protein so is great on a vegetarian diet to help meet protein requirements

9) GREEN PEAS

Protein : 7 g per 1 cup serving

While protein is not abundant in most vegetables, frozen green peas contain enough that you’ll want to keep a bag in the freezer at all times. They’re also a good source of fibre to help keep cravings for junk food at bay.

10) WHEY PROTEIN

Protein : 24g per  1 serving (30g)

Whey protein a fantastic easy and convenient and easily digestible source of protein which can be used for more than shakes try mixing it into yogurt, oatmeal or even muffins and other baked goods and desserts to increase the protein content.

5 WEIGHT LOSS MYTHS – FACT OF FAD?!

When it comes to nutrition and weight loss, its easy to confuse facts and just go align with what everyone else is saying and doing.

Here are some of the most common misconceptions we come across:

Eating Carbs at night will make you fat – Who told you that?!

A commonly held belief in the weight loss arena is you should not eat any carbohydrates after 6 pm because they suddenly turn to fat after this time, or because you’re not as active in the evening and are going to bed soon after your body doesn’t require carbs. Your body is always working even while you are asleep – therefore you are still burning calories and carbs are actually stored as glycogen in the muscles and liver. Carbs ONLY get converted into fat when you have eaten too many total calories. Therefore, there is no magic hour in which your body decides that incoming carbs must be stored as fat. Carbohydrates at night don’t make you fat – it is consuming too many total calories that do!

Eat every every 2 to 3 hours to boost your metabolism – Consistently hungry or consistently overeating?!

When looking to loose weight or eat healthier one might be quick to jump on the ‘multiple meals per day’ mindset. People tend to think that it’ll give them a metabolic boost and speed up fat loss. The thing to note here is that the metabolic spike you get after eating is going to be directly proportional to the amount of calories you consumeregardless of if you are eating all your daily calories at once or spread out. What is important is that you are sticking to your total calories for the day – the number of meals it takes you to reach that number matters far less. All it boils down to is personal preference and convenience. The key is to choose a meal frequency that fits your lifestyle, so don’t stress missing a meal.

You need to go on a Detox – Extremes are Irresponsible & Unsustainable!

Think twice before jumping on the latest detox bandwagon. You only lose weight because they’re notoriously low in calories and protein, so while you may think you’re losing weight and ridding your body of built up chemicals and toxins, you are actually encouraging your metabolism to crash – meaning you set yourself up for fat gains down the road by rebounding and putting on more weight than when you started! Your body does a fine job of detoxing and cleansing itself every single day. The key is to make your change a Lifestyle so it is sustainable, not short term and the fat won’t creep back!

Fat makes you Fat – Not true – NO FAT keeps you fat! 

Eating fat won’t make you fat, consuming too many calories does! The key is moderation, so don’t make the mistake of dropping your fat intake too low. Extremely low-fat diets are a HUGE mistake. Not only do fats provide your body with energy and control your hunger levels, they also help transport vitamins through your bloodstream and absorb them into your body. Essential fatty acids such as those found in seeds, nuts, and some fish, such as salmon and sardines, play a part in brain development and a boosted immune system. Balance your fat intake by eating a balanced intake of unsaturated fats, such as avocado, olive oil, nuts and seeds, and a limited amount of saturated fats, such as butter and coconut oil – which do have their benefits too! If you want to lose fat, you need to eat fewer calories and/or burn more calories. Simple!

Too much protein is bad for you – LIES!

Some say that a high protein intake can “leach” calcium from bones and cause osteoporosis, or that protein can destroy your kidneys, however, there really isn’t any evidence to support these claims. Protein in fact is probably themost important macronutrient of all. It is a component of every cell in your body. You need it to make enzymes, hormones and it is also the building block of bones, muscles, cartilage, skin, and blood. Our body uses it to build and repair tissue as well. It also has the highest thermic effect of all macros – meaning 20-35% of protein calories consumed are actuality burnt up through processing it alone. Protein also increases satiety at meals, which means it helps you feel full and therefore you eat less throughout the day. High-protein diets can also have positive results on the body’s blood lipids, glucose levels, and muscle-to-fat ratios. So don’t be afraid of a little extra protein – in fact you are probably eating way too little as we speak!

Footer background
Nairobi, Kenya
info@nutrieats.com
+254 735 176 411 / +254 722 410 804

Drop us a line

Yay! Message sent. Error! Please validate your fields.
Clear
© 2016 Canvas Media. All rights reserved.