Can’t seem to look at the menu without looking at the dessert section? Have an uncontrollable sweet-tooth? Try these tips from Kezia first:
1. Begin with fruit
Fruit is naturally sweet. It’s also packed with vitamins, minerals and antioxidants, but most importantly its low in fat.
· Fruit yoghurt / low fat vanilla yoghurt with fruit added
· Bananas baked in orange juice, cinnamon and a tsp of honey
· Poached pears
· Grilled fruit, especially nectarines, apricots and peaches. (Cut in half, remove the pip. Sprinkle with one tsp brown sugar and place under the grill until sugar has dissolved)
· BERRIES!!! A 1 and ¼ cup of berries can go a long way.
o Added to low fat yoghurt
o Pureed with a splash of orange juice and poured over low fat ice-cream
2. Eating dessert out tips
· Order a small portion. You only need a two to three mouthfuls to satisfy your sweet-tooth
· Share a dessert between two people
· Avoiding the biscuit base and only eating the filling
3. Low fat options
· Low fat vanilla ice-cream with a sprinkling of cinnamon
· Low-fat custard
· Low-fat, low sugar sorbet
· Low-fat frozen yoghurt
“Eating FAT will make you fat”, “FAT is bad”, “cut out bad FAT to live longer”. These statements have been said and heard more than enough times, resulting in much confusion.
Kezia helps us to debunk the myths and clarify the effect different fats have on our health.
Good fat, bad fat, why do we even need fat?
First of all the right kind of fat plays an essential role in the body. Namely, fat is vital for vitamin absorption, energy development as well as adequate brain functionality. There are even some fats which lowers the risk of developing heart disease. So which are good and which are bad?
Fats are divided into 4 main classes
o Saturated fats
o Monounsaturated fats
o Polyunsaturated fats (omega 3 and 6)
o Essential fatty acids
Different fats have different effects on the body:
In conclusion, we can see that FAT isn’t ‘bad’ and that they’re not the enemy, we simply need to understand them correctly. If we place more emphasis on limiting the ‘bad’ fats while making sure that we eat enough of the ‘good’ fats, we’ll be one step closer to living a healthier life.
Click here for Lila's comments on Leptin in relation to weight loss on SHAPE Magazine Online
Monique's guide on how to choose a safe, effective weight loss plan...
The Atkins diet, the Zone diet, the Cookie Diet- fad diets come and go as quickly as fashion changes in New York. If these diets were really effective no-one would ever have a weight problem. Here are some ways to spot a fad diet:
1. Dramatic statements
This is probably the biggest warning sign of any fad diet. Any diet promising that you will lose 20kg in a month is a fad diet. Weight loss is only healthy and sustainable at a goal of 500g to 1kg per week. Also look out for statements like “eat all you want and still lose weight”, and terms like “effortless,” “easy,” “guaranteed,” “breakthrough formula,” and the like.
2. Restricting foods
A diet that tells you to completely eliminate a certain food or food group from your diet should send alarm bells off in your head. Not only is it unsustainable, but restricting a food or an entire food group will exclude vital nutrients and put you at an increased risk for developing nutritional deficiencies in the long run.
Monique gives us tips on some waistline-friendly breakfasts
Your mother was right- breakfast is the most important meal of the day. A nutritious breakfast is essential in providing the energy you need for a long day ahead of scheduled meetings and never-ending deadlines. Research shows that those who eat breakfast are more likely to lose and maintain weight loss than those who forgo this healthy meal. It is suggested that a healthy breakfast will keep you fuller for longer and prevent reckless overeating throughout the day.
Looking for an eating plan to support your gym training while building muscle and losing fat?
Click here to see the eating plan Lila did for Muscle Science Lean Body!
Article from Slimtrack.co.za:
There has been recent debate about low carb diets, here are my thoughts on the subject:
The High Protein, Low Carb diet such as recently proposed by Tim Noakes is not a new one – it keeps on coming back into fashion. But like many fashion trends, it is one of those diets that it would be best to forget (shoulder pads, anyone?).
Read the rest of the article here
Do your New Year's resolutions already seem like a distant memory? You can rekindle your motivation by setting yourself small, manageable goals. For example, losing 10kg in 1 month is unrealistic but losing 2kg in 1 month is.
Rather set a goal that is achievable and gives you sense of accomplishment when you reach it, than set a goal that is out of your reach and only makes you feel disappointed when you don't get there!
Good luck everyone!
Lila Bruk is a registered dietician, nutritional consultant and freelance health journalist.
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