12 Feb Calorie Restriction – Weightloss tips that work
We’ve been looking for a lifestyle change that is easier to maintain than a ‘fad’ diet and we think we’ve found a way… calorie restriction. It’s a Sher thing had a chat with Raeesa Seedat (RD)(SA) for some tips and tricks to help us shed those lockdown love handles.
The concept of energy balance is a useful one for those who are aiming to lose weight. If the amount of energy consumed is in is excess of the amount of energy burned, this may cause weight gain. A registered Dietitian can assist and guide you on your weight loss journey, by calculating the amount of energy in kilojoules that you should be consuming and subsequently planning a diet to meet those requirements.
Some tips to facilitate weight loss:
Restrict refined and processed foods. These are linked with weight gain and poor blood sugar control. Keep it fresh, wholesome, and as natural as possible. Think fresh fruit and veggies, whole grains, legumes, nuts, and seeds.
Choose low GI meals and snacks.
Carbohydrates are the primary source of energy in the human body. However, the mechanism of digestion varies for different types of carbs. High GI carbs are quickly digested and cause quick, sharp rises in your blood glucose levels. Low GI or ‘slow release’ carbs are slowly digested causing your blood glucose to rise more slowly and thereby keeping you fuller for longer. The following carbs are considered as lower GI: whole wheat, rye or seeded bread, brown rice, barley, couscous, quinoa, oat and bran cereals, and potatoes with the skin on. These are also high in fiber.
Get enough fiber.
Fiber helps maintain satiety thus keeping you fuller for longer and prevent cravings. Eat a variety of raw and cooked plant-based foods. They are also rich in vitamins, minerals, and antioxidants. Fibre also keeps the digestive tract healthy, lowers cholesterol levels, helps control blood glucose levels, and promotes a healthier colon by increasing good gut bacteria. Aim to eat vegetables at lunch and dinner daily and legumes such as dried beans, peas and lentils at least twice a week.
Pack a healthy lunch from home or choose healthier alternatives when eating out.
A large meal that is deep-fried, rich, and creamy might seem appetising but is also energy-dense, loaded with fat and salt, and which is bad for the heart and waist. Carry healthy snacks such as fruit, low-fat yogurt, nuts and seeds, salt-less popcorn, cut up veggie sticks, hummus, or veggie dips. Choose a high fiber carb such as whole-wheat or brown bread/whole-wheat pasta/brown rice, a protein filling such as lean chicken/tuna/legumes, and a portion of salad.