Weight Loss

Nutrition for Weight Loss

September 13, 2023

Three simple and sustainable steps from a Perth Nutritionist that can help with your nutrition for weight loss

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When it comes to your health you need the right experience in your corner, not just the right person. I’m a qualified, registered clinical nutritionist. That means that everything I do is evidence-based and backed by research. 

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Are Your Snacks Making You Hungier?

Nutrition for weight loss can seem like a daunting journey, but fear not. Today, I’m breaking it down into three simple and sustainable steps that can help you achieve your weight loss goals. 

Step 1: The Power of Protein

Protein – it’s like your secret weapon in the battle against those extra pounds. When it comes to weight loss, prioritising protein is an absolute game-changer. Here’s why:

  • Stay Fuller for Longer: Protein is important for satiety. It keeps those hunger pangs at bay, helping you avoid sneaky snacks between meals.
  • Muscle Matters: Building muscle is not just for bodybuilders; it’s crucial for weight management. Protein supports muscle growth and maintenance. The more muscle you have, the more calories your body burns at rest.
  • Calorie Burner: Here’s a fun fact – about 30% of the calories in protein are used during digestion. So, your body burns calories just to process it. How cool is that?

To make protein a part of your daily routine, consider adding lean meats, fish, tofu, beans, and legumes to your meals. It’s the secret sauce to keeping those pesky pounds in check.

Step 2: The Carbohydrate Complex

Ah, starchy carbs – the beloved potatoes, rice, pasta, bread, and oats. We all adore them, but they come with a twist. You see, these carb-packed goodies are broken down into glucose when we digest them. And guess what? Glucose has its sights set on the brain, liver, and muscles. But if those three areas say, “Nah, we’re good,” guess where the glucose goes? Straight to storage as fat.

The key here is activity. If you’re not burning off those starchy carbs through physical activity, they might end up as stubborn love handles. So, it’s all about balance. Enjoy your carbs but make sure you’re staying active to put them to good use.

Step 3: Fat, a Good Choice

Now, let’s chat about fats. They’re not the enemy; in fact, they’re pretty awesome. We need healthy fats for various bodily functions. But here’s the issue – fats are energy-dense. They contain 9 calories per gram, compared to the 4 calories per gram you get from carbs and protein.

So, what’s the trick to enjoying fats while still losing weight? Portion control. A tablespoon of nuts, oil, or seeds, or a quarter of an avocado per meal is the perfect amount to support your weight loss journey without going overboard.

Weight loss doesn’t have to be a complicated puzzle. By focusing on these three key elements – protein, starchy carbs in moderation, and healthy fats in controlled portions – you can make a world of difference in your journey towards a healthier you.

Remember, it’s not about depriving yourself; it’s about making informed choices and finding that perfect balance. And if you’re ever feeling overwhelmed or need personalised guidance, don’t hesitate to reach out for 1:1 support. So, here’s to a simpler, more sustainable approach to weight loss through nutrition.

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Are Your Snacks Making
You Hungrier?

Snacking is important. Snacking on the RIGHT foods is even MORE important when it comes to your overall diet. Just pop your email in below to get my FREE 18 easy, healthy snacks. 

Jade is a clinical Nutritionist in Perth backed by science and the latest research.

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