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Weight Loss without cravings...

There is a reason why diets don’t work. Losing weight while on a diet is fairly straightforward, but complying with some diets can be difficult, especially if they are restrictive, because they cause cravings. This makes keeping the weight off once the diet is ‘over’ seem impossible. However, it is possible to lose weight without the cravings!

To lose weight effective, and keep it off, you need to:

   * balance blood sugar levels
   * boost metabolism
   * reset appetite levels
   * resolve any underlying nutritional deficiencies

Balance Blood Sugar Levels

Blood sugar imbalance can cause acne, weight gain, food cravings, fatigue, insomnia, and many other symptoms. Getting the blood sugar balanced is critical for any long term weight loss.

Eat low GI / GL foods – Glycaemic Index or Glycaemic Load are terms used to describe how much sugar is released into the blood stream after eating certain foods. This means eating 3 meals a day and 2 snacks to avoid getting over hungry, eating a protein with every meal or snack to slow down the release of sugars into the blood stream, and portion control to avoid overloading the digestive system. Carbohydrate sources should be vegetables and whole fruits as much as possible, avoiding the traditional pasta and potato. Protein sources can be lean meat (chicken, lean beef), eggs, beans (kidney, navy, lentils, soup mix), hummus, or nuts and nut butters (beware of peanuts – they contain a high level of mould which may cause an allergic reaction). If going for nut butter, try almond, cashew, or sesame paste (tahini).

Chromium – balances the blood sugar, reducing cravings. Romaine lettuce, onions, and tomatoes are the best sources. Garlic, broccoli and potatoes are also good sources. You may need to consider supplementation with Chromium if cravings are a problem. For best results, see a practitioner about your specific needs.

Don’t skip meals, especially breakfast – skipping meals only causes a blood sugar imbalance and slows down your metabolism. Breakfast is the most important meal of the day, don’t skip it.
   The best breakfast in the winter:
   Porridge – add some things to it for flavour and to nourish your body
      Honey – for flavour
      Cinnamon – for flavour, helps to balance your blood sugar
      Lecithin, 1 tsp, to help with metabolism of fats
   Grounds nut mix (flaxseed, pumpkin seeds, sesame seed, almonds) – 1 tsp, for
   essential fatty acids (Omega 3), and as a protein to help balance the blood sugar.
   Fruit – blueberries, stewed apple/ pear / rhubarb, strawberries. Pick your favourite.

Boost Metabolism

Your metabolism control how many calories you burn, even when at rest. Here are some simple ideas for giving it a boost.

Increase thermogenesis – Thermogenesis is the body’s natural ability to produce heat.
Producing heat takes energy, using calories. How do you increase it?
   Drink green tea.
   End on a cold shower. (I know - brrr! If you can stick it out, it does work!)
   Try bitter orange – in marmalade. Bitter orange stimulates thermogenesis. Try St Dalfour’s brand, which doesn’t use sugar.
   Capsicum – Otherwise known as chilli or hot pepper. Try some in the chilli recipe here.
   Ginger – a fantastic spice to add to drinks and stir fries, this will warm you up. Try some in the Chai tea recipe, or add to a stir fry.

Feed your thyroid – your thyroid needs nutrients to make thyroid hormones, which control your metabolism. Tyrosine, B5, Vitamin C are all essential for normal thyroid function. Iodine in the form of seaweed is also required.

Vitamin C – bell peppers, broccoli, brussel sprouts, kale, cauliflower, strawberries, lemons. Besides feeding your thyroid, vitamin c will also boost you immune system function.

Vitamin B5 – called pantothenic acid, B5 not only supports your thyroid and adrenal function, but can help turn carbohydrates and fat into usable energy. Sunflower seeds, broccoli, winter squash, cauliflower, egg and strawberries are all good sources.

Tyrosine – almonds, avacado’s, lima beans, pumpkin seeds, sesame seeds.

Reset appetite levels

Portion control – Meat and veg for dinner? Meat portion should be about the size of your fist. Vegetables should take up ½ the plate – try a stir fry for extra flavour. If you are serving rice, pasta or potatoes, they should take up ¼ of the plate. Or leave them off if you are interested in serious weight loss.

Drink water before the meal – drinking a glass of water 20 minutes before eating will help curb the appetite. Its winter, so how about warm water with a bit of lemon?

Don’t avoid the fats – just the non-essential saturated, trans, and hydrogenated fats! Including ‘good’ fats are essential to feeling satisfied and full after a meal, so include them in moderation. Omega-3 fats are essential – the must be obtained in the diet. They can be found in pumpkin seeds and flaxseeds, and fish such as mackerel, herring, salmon, sardines and tuna. Omega-6 fats are also essential, so use safflower oil in your cooking, and have some sunflower, sesame and pumpkin seeds. Omega-9 fats can be found in olive oil, almonds, and walnuts.

Resolve any nutritional deficiencies

It is often the case that we crave foods because our body is deficient in nutrients! Getting the nutrients needed is dependent on eating foods that contain them AND absorbing the nutrients as we digest the food. Each person is unique – your specific situation and dietary needs can be addressed in a consultation.

For more information and for a personalised weight loss program, contact Lyn at 087.207.3414.