Lose weight well: THE UNEQUIVOCAL POWER OF
NUTRITION Using food as a powerful tool for health, nutrition and weight-loss
Getting started.
Please recycle after use. Copyright Š 2019 Georgette Beacham LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: While the author has used their best efforts in preparing this booklet, the author makes no representations or warranties of health and fitness for a particular purpose. This also extends to the advice and strategies contained herein and the advice and strategies may not be suitable for your personal situation. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science and is not the purpose of this booklet. Please do not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis or treatment. The use of any of the information provided in this booklet is solely at your own risk. Always consult with a professional where appropriate.
Getting started: Contents.
Getting started
What if we told you that you could lose weight, reduce your chance of developing chronic diseases and reverse some effects of ageing just by eating food? Isn’t it quite incredible that by simply eating nutritious, wholesome foods, we can positively transform our own lives? While looking for instant results is natural, here at Lose Weight Well, we’re here to encourage you that being healthy and eating well is a lifestyle – but trust us when we say that the results will follow. Take as much time as you need to read the book from page-to-page. While you can skip pages and take a look at what you wish, the book is designed to take you on a journey. Good luck and don't forget to enjoy the process!
4
Things you should know.
15
Nutrition -
36
Major organ systems.
43
macros, nutrients & more.
Lose weight well: THE UNEQUIVOCAL POWER OF
NUTRITION
Epilogue.
3
Things you should know: Facts and statistics.
Every 8 minutes someone dies from coronary heart disease.
Obesity reduces life expectancy by an average of
3
A healthy diet can reduce this risk.
yet
22%
is spent on confectionary, cakes, biscuits & ice cream
% of the population
male female 30
deaths (%)
of food advertising goes on vegetables
NCDs are estimated to Noncommunicable diseases 100 account for: (NCDs), also known as chronic diseases, are noninfectious, non-transmissible conditions or diseases that 50 tend to be of long duration. NCDs are the result of genetic, physiological, environmental and behaviour factors.
UK ADULT OBESITY
1.2%
years
80%
0
GLOBAL
89%
UK
Projected trends
20 10
Global targets
Past trends
0 2000
2005
2010
2015
2020
2025
3
Are morbidly obese
26
Are obese
35
Are overweight
37
Are of normal weight
2
Are underweight
Sources: World Health Organization: Noncommunicable diseases 2018 / The Health Foundation / BHF: UK Factsheet / Food Foundation.
Of every hundred adults...
Things you should know: Emotional Eating.
Emotional eating 101. Got five minutes?
M
any of us don’t even notice it. The link between emotion and eating has been engrained in us since we were born. Ever noticed that babies are often given bottles when they are crying, no matter the reason? These messages are sent to the baby’s brain that whether sad, uncomfortable, bored, angry or lonely (many of the emotions that we feel now), food is the answer and food will make us feel better. And so, through life, this connection between our emotions and eating continues: “It’s your birthday, let’s have a slice of cake or go out for a lovely dinner”; “Oh, I’ve lost three pounds! I’m going to treat myself with a very indulgent pudding”. Even the smallest things like going for coffee may well be, in fact, to catch up with a friend rather than actually needing that extra caffeine hit. Although these examples aren’t your typical associations regarding emotion and eating, the relationship between food and our feelings is pretty much everywhere. Both social and cultural factors come in to play
but the biggest battle appears to be with ourselves, in those very clever but extremely complex brains of ours. So, after determining that food has been the solution since, pretty much, the day that we were born, when something negative happens in our life, imagine how difficult it becomes to separate our emotions from eating? And let’s be honest, the foods consumed are less likely to be in the form of sticks of celery and more likely to come in the form of high-calorie, highsugar foods that are neither nutritious or helping us on our journey to better health. But we’re not doomed. It’s about understanding the link between food and our emotions and how to break the – conscious or unconscious – self-destructive cycle. But first, we must learn the reasons behind why we emotionally eat and firstly, whether cravings play a part – and beyond some of the psychological reasons, could it actually be down to a little bit of science? Turn the page to find out more.
Things you should know: Emotional Eating.
Cravings The link between eating and our mood has been established by many research studies. Some suggest that micronutrient deficiencies play a role in our cravings for certain foods. For example, a craving for chocolate may actually indicate that the body is lacking in phenylethylamine, a chemical associated with romance. These studies state that both the brain and body intuitively know that certain foods and their micronutrients will alter brain chemicals as a way to control mood or energy. While there may be a correlation between micronutrients and cravings, others state that if this theory was completely true, then more people would be craving – and consuming – higher amounts of salami with cheese as opposed to chocolate. Why? Because salami with cheese has more phenylethylamine (romance chemical) than chocolate.
This theory falls in line with a worldwide consumption statistic which highlights both the potential social and cultural factors behind our cravings. Chocolate is one of the most craved foods in the UK, with Brits enjoying a hefty 7.6 kilograms per person in 2017, making us the fifth highest country in the world to consume chocolate per individual. Interestingly, Japan is quite the opposite and consumed just 1.2 kilograms per individual in the same year, indicating that their craving for chocolate is much more minimal. In fact, some studies have found that the Japanese – particularly women – are more likely to crave sushi due to their cultural and social upbringing – and there’s even such a thing as ‘sushi cravers’!
Not only does this indicate that being surrounded in different cultures may have a significant influence on the foods that we crave but it also highlights another theory: habit. Considering the idea of habit, a recent study found that over a 12-week phase, a group of obese volunteers were limited to a low-calorie, low-fat and high-protein diet. The results showed that a restricted diet actually decreased cravings as opposed to increasing them. Eliminating foods prevented the habit of eating those foods and therefore stopped the habit. So although finding a reason behind why we crave certain foods is not straight forward, all arrows point toward looking for a way to alter our eating habits. So where does this leave us? We now know some of the potential factors behind why we do it, as well as why the foods that we crave are generally less nutritious, but what can we do about it? Check out the infographic to your right to find out more. 8.8 7.6
7.9 7.9 8.1
6.5 6.6
4.3 4.4
5.1 5.2 4.8 4.9 4.9 4.9 5
5.7 5.8 5.4 5.6
Japan Brazil France United States Russia Czech Republic Australia Denmark New Zealand The Netherlands Slovakia Finland Belgium Poland Norway Estonia Sweden Great Britain Ireland Germany Austria Switzerland
Have you ever eaten something specific like a certain flavour of chocolate or a specific meal like pizza and then subsequently craved more of it? Well, it appears that it’s not just a coincidence and actually, one theory suggests that the regular consumption of specific foods when hungry may cause a conditioning response (where your body associates being hungry with that certain food).
So for example, Joe Bloggs always reached for a bar of chocolate when he was hungry. After a while, every time Joe was hungry, he would crave the food that he regularly ate when his stomach started to rumble: chocolate – and therefore in his mind, chocolate was always his solution to his hunger.
0.9 1.2 1.2 0.1
Source: Statista.
China S.Africa
6
Per capita chocolate consumption, by country (in kg).
Things you should know: Emotional Eating.
According to psychologists, the reasons boil down to five main factors: Potential factor: Whether it’s eating while being fixated on the TV or continually picking the remains of food on your plate after finishing with your meal, eating unconsciously can lead to being dissatisfied, uncomfortably full and feeling lethargic. While snacking on our favourite foods can ease some of life’s stresses, it’s usually just a temporary solution. According to studies, consuming foods high in fat or high sugar release opioids in the brain – the same active ingredients in cocaine. Although short-term stress and upset can cause a temporary loss of appetite, long-term stress causes the adrenal glands to release a hormone called cortisol. This hormone increases the appetite and promotes food cravings. There lots of considerations at play here but one of the most common problems that can result in emotional eating is sleep deprivation. Insufficient sleep can cause ghrelin – the ‘I’m hungry’ hormone – to increase when the body hasn’t had enough sleep. Body shame and emotional eating often becomes entangled in a vicious circle. A negative view on the body can cause emotional eating and therefore may hinder health and body progress; dissatisfied health and body progress causes negative feelings which can lead to emotional eating.
How to combat:
UNCONSCIOUS EATING
1 FOOD AS PLEASURE
2 DEALING WITH NEGATIVE EMOTIONS
3 PHYSIOLOGY
4 NEGATIVE BODY IMAGE
5
Be mindful of what you’re eating and why you’re eating it. Enjoy every mouthful and chew lots – it may sound strange but once you start to really take note of every mouthful, you’re more likely to notice the point at which you’re feeling full. Find other ways to soothe stresses like practicing yoga or going to the cinema. Although you won’t get that same soothing effect as eating treats, it will encourage you to practice tolerating difficult feelings that can accompany emotional eating. Not only is it important to practice dealing with difficult feelings when they arise, but it’s also easy to become stressed by minor incidence. Try asking yourself whether these feelings are ‘worth it?’ – it may stop you reaching a point where food is the answer. It’s the most straightforward solution but not always the easiest: sleep. If you struggle to sleep then take a look at your sleep hygiene. Follow a bedtime routine; avoid screen time an hour before bed and avoid stimulants like coffee. The relationship we have with our own body is unique and personal to the individual. Ultimately, there is not a ‘one size fits all’ answer. But just remember this: if body shaming worked, then no one would not be in their ‘ideal’ body shape – so try and stop being so hard on yourself. 7
Things you should know: Calories.
Calories in vs. calories out. W
hether the aim is to lose weight or whether it’s to learn about nutrition and how it affects our body, becoming clear on calories is one aspect that can lead us to a better understanding of both our health and our needs. The word ‘calorie’ is often associated with negative feelings and usually coincides with words such as ‘excess’, ‘high’ and ‘counting’ – and arguably, some of us have been calorie counting culprits. But it doesn’t have to be this way. Once we understand what a calorie is, how calories work and how they can be used to help shed excess weight, the relationship between the psyche and the calorie will hopefully be a much more logical one. If you are either on a weightloss journey or looking to start one, then you’ve come to the right page. The following calorie calculations can help to you estimate the amount of energy you burn on an average day. By learning the numbers, you’re setting up the right foundations for clear and educated weight-loss. Start with the first step and follow the arrows.
NOTES
Things you should know: Calories.
Basal metabolic rate
To calculate BMR:
The basal metabolic rate (BMR) is the rate at which the body burns calories to perform vital functions, with the average adult burning around 1.1kcal a minute. Generally speaking, men have a higher BMR than women due to having more muscle and older adults tend to have a lower BMR than younger people due to having less muscle mass.
Men (metric): (10 × weight in kg) + (6.25 × height in cm) (5 × age in years) + 5
The result of this sum is your ‘daily calorie needs’. To lose weight, calorie consumption and physical expenditure must result in a total that is a lower number than your ‘daily calorie needs’.
4 PAL
1
Women (metric): (10 × weight in kg) + (6.25 × height in cm) (5 × age in years) - 161 The result is your BMR.
“By learning the numbers, you’re setting up the right foundations for clear and educated weight-loss”
Daily activities
Lifestyle Inactive
1.4 - 1.65
Little work/leisure physical activity, e.g. office worker
Sedentary
1.6 (female) 1.7 (male)
Moderate work/leisure physical Moderately active activity
1.7 - 2.0
Moderate work physical activity Moderately active or office workers who work out
2.0 - 2.4
Considerable physical activity at work and/or leisure
More than 2.4 Professional athlete or sports person, e.g. football player
Very active Extremely active
Physical activity level The physical activity level (PAL) is the amount of movement that you do. Factors considered are the weight of the person and the average amount of physical activity that is performed day-to-day. To estimate the amount of energy you require, multiply your BMR by a number that is appropriate to the amount of activity you do using the table to your left – it’s important to be realistic here as this could potentially affect your progress.
Calculate your PAL
Less than 1.4 Hospital patient with limited physical mobility
2
3
Things you should know: Calories.
Discretionary calories It’s often perceived that to be deemed as ‘healthy’ you must follow a strict and treat-free diet with little flexibility – but for many, this approach isn’t realistic and is actually not the only way to live a happy and healthy life. For years, professionals and practitioners have advocated ‘balance’ as part of a healthy lifestyle. As you make your way through this book, you’ll become more aware of nutrition and how certain nutrients make up your calorie consumption – but additionally, we’re letting you in on a not-so hidden secret, a secret known as ‘discretionary calories’. To put it simply, the term ‘discretionary calories’ refers to the energy consumed daily that comes from nutrientdense food in excess of the energy you need for your daily calorie needs. Say, for example, that you require 2,000 calories per day; approximately 1,700 of those calories should come from nutrient-dense foods but this allows 300 ‘discretionary’ calories to have fun with. Whether that’s a soft drink, slice of pizza or a bar of chocolate, this is totally up to you. This gives you the freedom to enjoy some of the foods that you like without going ‘off track’ – just don’t exceed your daily calorie needs!
Percentage of overweight or obese adults per country
65%
63%
59% 64% Source: Obesity statistics, www.parliament.uk/commons-library
Things you should know: Portion distortion.
Portion distortion. I
That’s
63%
of the United Kingdom
s there ever too much of a good thing? Yes. As we’ve established, the amount of calories consumed depends solely on the individual and vary depending on factors such as age, sex, weight and activity levels. No matter how healthy and nutritious our diet is, if we’re consuming more energy than we’re expending, then it’s a surefire recipe for weight gain.
Serving the recommended portion size may be one of the simplest and quickest ways to cut calories without having to completely transform meals altogether. Whether it’s finding the right balance between the major food groups or just reducing the size of the entire meal, we’re here to offer you some helpful guidance on how to know your own personal portion size.
Using the ‘traffic light’ label is a helpful way of comparing different pre-packed foods – but what do the colours actually mean? (per 100g)
LOW
Fat: less than 3g, saturates: less than 1.5g, (total) sugars: less than 5g and salt: less than 0.3g.
Fat: 3g – 17.5g, saturates: 1.5g – 5g, (total) sugars: 5g – 22.5g and salt: 0.3g – 1.5g.
HIGH
MED
Fat: more than 17.5g, saturates: more than 5g, (total) sugars: more than 22.5g and salt: more than 1.5g.
Source: Food Standards Agency
Things you should know: Portion distortion.
The portions on your plate... Use this portion plate to help you get the right balance of each food group
SALADS & LEAFY GREENS
As you make your way through this book, you’ll soon learn how incredibly great leafygreens and vegetables are for all the various bodily functions. Not only are they filled to the brim with vitamins and minerals but they’re also great for both the waistline and for your overall health. We advise filling half of your plate (at least) with salads, leafygreens and vegetables because not only are they nutritious, but they’re full of fibre which will keep your fuller for longer – it’s a win-win.
OTHER VEGETABLES DRINKS Water is the most important nutrient for the human body, so drink lots of it. Herbal and fruit teas are also great! Avoid drinks that are full of sugar and artificial sweeteners – save them for a treat. This also applies to fruit juice.
12
Eat up to three portions of fruit a day. Different fruits offer different nutrients so try to opt for a colourful variety.
Things you should know: Portion distortion.
Root vegetables are a great way of getting in added nutrients while still filling you up. Make sure you include these in your diet along with your typical, complex carbohydrates like beans and potatoes. Whole grains are also very filling and satisfying, such as oats, rice and quinoa. Keep an eye on refined carbohydrates like bread and pasta as although filling, the body treats them in the same way as sugar.
ROOT VEG & WHOLEGRAINS DID YOU KNOW?
It can take up to 20 minutes to feel full.
OILS Olive oil should be your first choice for your every day fat, for both
seasoning and cooking. Butter
is okay in moderation but avoid margarines and trans fats.
PROTEIN If you consume meat and fish, then make sure that poultry, oily fish and eggs are your main sources of protein. Red meat, bacon and other processed meats should be consumed only occasionally. There are other great sources of non-animal protein such as lentils and chickpeas – you can find more about those on pages 26-27.
Cheese should be limited to the size of a matchbox and dairy milk should be kept to a minimum. Unsweetened dairy and plant-based yogurts are also a great way of getting more protein into your diet.
13
Things you should know: Portion distortion.
FISH
Using your own hands is an easy and simple way to measure out the right portions for each food group:
MEAT AND BEANS
CHEESE
BUTTER
CARBOHYDRATES
FRUIT
14
VEGETABLES
Nutrition.
Nutrition
T
DID YOU KNOW?
If you eat lots of carrots, you can get beta-carotene poisoning, which makes your skin turn orange!
he quality of the food that we eat has a direct impact on our health. Just like a car needs proper fuel to run, our body needs good quality fuel, in the form of food, to perform at its most optimal. Why wouldn’t we want to give ourselves the best chance of feeling our absolute finest from the inside out? Although understanding the details behind nutrition can be a daunting one, we’re here to make it a little more straightforward and we’re starting right now with this first tip: foods that may be overly processed often have more than five ingredients, so try finding alternatives – not so complicated, is it? Throughout this part of the book, you’ll find an overview of all the various nutrients that go into our body and how they can help us to function at our very best. To help you to make informed choices, you’ll also find some basic nutritional concepts which you can use as a helpful guide to refer back to if you should ever need to.
Please note: considering metabolic disorders and disease, this information and advice may not be applicable to your personal needs. This information and advice is not a substitute for, nor does it replace professional medical advice.
Nutrition: An apple a day...
Metabolise fat
Healthy skin
Converts food into energy
Healthy immune system
Healthy eyes
Healthy bones, teeth & cartilage Healthy nervous system
m Potassiu nK
i Vitam
in E
m Vita
in
m
2
&
te
la fo
in D am Vit C ta Vi
B1
16
Vitamin A
An a day...
Pa nt ot he B3 nic Nia cin B2 R ibofl avin B1 Thi amin
B5
in
ot
B6
Bi B7
Controls balance of fluids
Healthy reproduction
Assists brain development
Heals wounds/ clots blood properly
Forms haemoglobin/ red/white blood cells
Zi
nc
Iro
n
ium es
Ma
gn
sph
oru
s
m Pho
Calc iu
Sodium chloride
Healthy heart/ muscles
Healthy cells, blood vessels & enzymes
Nutrition: An apple a day...
r
Co
e pp
se
e an
g Although an we may be here to M ium n manage our weight, e l Se we’re not here to do it at m the expense of our health. miu o r Because of this, we believe Ch that not only is it great to know um which nutrients help with weightbden management but also how vitamins Moly and minerals can benefit us. Whether Iodine that’s metabolising fat or encouraging nail growth, the list of vitamins and minerals above will offer some clarity on CAUTION: what each nutrient offers for the body.
Overconsumption of some nutrients can be toxic. Consult a physician before taking supplements.
Nutrition: Fats.
fat? What the
DID YOU KNOW?
Healthy or not, being overweight can increase your chance of heart disease by 28%
FAT. CARBOHYDRATE. PROTEIN. (per gram) Fat: 9kcals Carbohydrates: 4kcal Protein: 4kcal
L
et’s forget the psychology and emotion surrounding fat for just a second. Fat is a macronutrient, so not only does it take up a large portion of our total nutrient intake but it’s also an essential part of supporting cell growth – all while offering lots of energy. Consuming fat provides us with essential fatty acids and soluble vitamins which are a vital part of keeping our body working. Fat is so important that some vitamins cannot be absorbed by the body without it. Vitamins A, D and E are fat-soluble, which means that they can only dissolve in fat or oil, and so without fat, it’s likely that we’d be deficient in these vitamins.
18
But the benefits of fat don’t stop there: Foods high in ‘good’ fats like omega-3 fatty acids have impressive anti-inflammatory properties while also reducing levels of stress hormones cortisol and adrenaline – and if you've read our feature on emotional eating then you’ll know about the effects of cortisol on the body! Foods high in omega-3 fatty acids include: oily fish, nuts and seeds.
Although fat offers us an incredible array of benefits for both the body and the brain, there’s something that a few of us may deem as a bit of a ‘catch’: fat is more than double the amount of calories, per gram, when compared to carbohydrates and protein – but is this such a bad thing? With fat being higher in calories, this offers us the benefit of feeling fuller for longer and more satisfied following meals. So although we should stay conscious of the amount of fat that we’re consuming, it’s just as important for both our belly and our health that we include some good sources of fat in our diet. Take a look at the page to your right for more information on fats and which types benefit us the most. Remember: the relationship with food should be a healthy one and living a healthy lifestyle is about balance. If you feel like you really need it, allow yourself an indulgent treat on the odd occasion – just don’t make it a habit!
Nutrition: Fats.
Cholesterol
There are two general categories of fat:
Cholesterol is for healthy cell walls, fat-soluble vitamins, certain hormones and digestive acids. We all produce cholesterol from the fats that we eat, but some people produce more than others and this is where the problem of ‘raised cholesterol’ comes in.
FATS SATURATED A high amount of saturated fat in the diet can increase the total amount of cholesterol in the blood. Having a high amount of cholesterol in the blood can increase the risk of developing heart disease.
UNSATURATED
Unsaturated fats don’t raise cholesterol in the same way as saturated fats. There are two types of unsaturated fat:
POLY
MONO
Note: Ideally, the less saturated fat, the better!
Substituting saturated fats with polyunsaturated fats will help to lower cholesterol. Lowering cholesterol will decrease the risk of developing heart disease.
Mono-unsaturated fats lower cholesterol by increasing the production of ‘good’ cholesterol. Good cholesterol removes ‘bad’ cholesterol from where it doesn’t belong – and therefore helps to protect the heart.
Examples:
Examples:
Examples:
Meat (particularly processed), pastry, cakes, chocolate and butter.
Sunflower oil, vegetable oil and oily fish (omega 3 fatty acids).
Rapeseed oil, groundnut oil, olive oil and nuts.
Nutrition: Fats.
AVOCADOS needs
Contains 40% of your daily fibre
A handful a day
could improve blood vessel function
WALNUTS ALMONDS Rich in vitamin E
DARK CHOCOLATE
fats. Healthy
EGGS
Contains ‘good’ cholesterol
FULL-FAT YOGHURT Contains active cultures which are good for gut health
OILY FISH Contains ‘good’ cholesterol
OLIVES & OLIVE OIL Contains hydroxytyrosol, a phytonutrient linked to cancer prevention
SUNFLOWER SEEDS High in protein
Remember: although healthy, these foods are still high in calories.
Nutrition: Carbohydrates.
Carbo
hydrates.
(per gram) Fat: 9kcals Carbohydrates: 4kcal Protein: 4kcal
FAT. CARBOHYDRATE. PROTEIN.
C
arbohydrates have been brandished with quite a negative reputation – especially in the weight-loss world. The main focus behind many fad-diets, e.g. Atkins, is to lower carbohydrates while upping protein and fat. While following these diets displays some evidence of weight-loss in the short-term, many have been proven to fail across a long-term basis due to an array of reasons. This is why we believe that nothing can beat a balanced diet with the inclusion of all the major food groups. So what is it about carbohydrates that many of us find so scary? Perhaps because carbohydrates are considered as the primary source of energy and many regard too much energy as potential weight-gain. And while this is true in some part, the same can be said for the other two macronutrients (macronutrients form a large part of our diet and consist of fats, protein and carbohydrates). As we’ve already stated: overconsumption of total energy will eventually cause weightgain. So instead of eliminating complete food groups from our diet, it’s about selecting the right foods within those food groups – well, most of the time.
Compared to fat and protein, carbohydrates are an incredibly broad category and they don’t all act in the same way. It’s about finding the right type, as well as considering the quality and quantity of the carbohydrates in our diet. While we all know that added sugar should be kept to a minimum, starchy carbohydrates such as potatoes and wholegrain rice show significant evidence in benefiting our health. As well as sugar and starch, the third type of carbohydrate is fibre, and here at Lose Weight Well, we couldn’t bang on about fibre enough. So much so, that we’ve done a whole section on it – find out more on page 26. As well as offering energy for our body and our brain, carbohydrates present us with a whole array of nutrients: calcium, iron and B vitamins, to name a few. Lack of carbohydrates can cause headaches, weakness, nausea, dehydration and dizziness due to a drop in glucose in the blood, known as ketosis. So how do we include a good balance of carbohydrates in our diet while still looking to lose weight? It’s all about consuming carbohydrates that will help us to feel fuller for longer. Turn the page to find out more.
Nutrition: Carbohydrates.
8%
20%
23%
11% 11% 11%
1% Cereal
Bread
Drinks
Fruit & veg (incl. nuts & seeds)
Potatoes & savoury snacks
Sugar, preserves & sweets
Meat & meat products
So it’s all about fibre-rich, starchy carbohydrates to help fill you up without consuming those extra calories. While most starchy foods are nutritious in one way or another, some have more nutritional qualities than others. Again, it’s about making smart and informed choices while opting for foods which are going to benefit our health. Check out the next page to understand a little more on some of the most favoured starchy carbohydrates while learning which options offer the body the most benefits.
5% 6% Milk & milk products
Considering this, here at Lose Weight Well, we know that completely cutting out indulgent treats can be unrealistic. Like we’ve already covered (read our emotional eating feature on page 5 if you haven’t already!), there are many situations in life where food is the centre of the occasion. So instead of completely cutting out your favourite treats, make clever swaps: Try dark chocolate instead of milk chocolate and limit yourself to a few cubes a night instead of a whole bar. It’s simple things like this that can help you to follow a healthier lifestyle that's suited to you.
Sources of carbohydrate in the diet of UK adults
Fish & fish dishes
Data from the National Diet and Nutrition survey, which looks at food consumption in the UK, shows that we need to consume more starchy foods while eating less sugar-filled carbohydrates like sweets, chocolate and biscuits. High-sugar foods not only increase the risk of tooth decay but also contribute to weight gain. Additionally, highsugar foods are often high in calories because they tend to be indulgent and this can be detrimental to any weight loss.
SUGAR Why is sugar such a barrier for weight loss? Every time we consume sugar, our blood-glucose level spikes and in turn, this stimulates the release of insulin, which is a dominant hormone that sends signals to the body to store fat. Additionally, the more sugar that we consume in short spaces of time, the greater the rise in bloodglucose levels and insulin release, therefore resulting in a longer state of what some would call: ‘fat-storage mode’. Realistically, many of us aren’t willing to cut out sugar all together and actually, considering all of the hidden sugars in food, this would be very difficult. Therefore, it’s about cutting down on ‘free sugar’ – the sugar that we add to foods and are in obvious products like chocolate and biscuits.
Stop adding sugar to tea, coffee, cereal and porridge
Swap sugary cereals with wholegrain versions
Swap sugary fizzy drinks for diet
Replace fruit yoghurts with natural yoghurts
Swap alcoholic beverages with light tonic versions
Nutrition: Carbohydrates.
STARCHY CARB
VITAMINS AND MINERALS PRESENT
Brown rice White rice White potato Sweet potato Wholemeal bread White bread White pasta Whole wheat pasta Lentils Chickpeas White beans Butternut squash Quinoa Couscous Oats Rye Barley
KEY: (major vitamins and minerals)
A
D
Calcium
B’s
E
Copper
Magnesium
C
K
Iron
Potassium
23
Nutrition: Protein.
Protein. FAT. CARBOHYDRATE. PROTEIN.
(per gram) Fat: 9kcals Carbohydrates: 4kcal Protein: 4kcal
P
rotein, which is one of the three macronutrients that make up our diet, can help us to tackle weight loss from a whole variety of different angles. In fact, the effects of protein on weight loss can be quite significant – and we’re here to tell you why. Generally, we get the inkling that we’re hungry because the stomach tells the brain that it’s empty. Hunger is influenced by many factors, like how empty our stomach is and blood sugar level, but it’s also controlled by certain hormone levels in the brain. Protein actually has the ability to influence these hormones by increasing the appetite reducing hormones, peptide YY, GLP-1 and cholecystokinin, and reducing the appetite increasing hormone, ghrelin. This means that if we’re feeling more satisfied, we’re less likely to reach for snacks between meals.
24
And it doesn’t end there. A recent study found that following a diet that consisted of 25% protein actually reduced food cravings throughout the day by a staggering 60% and reduced the desire to snack late at night by half – and we all know how lethal late-night snacking can be…
DID YOU KNOW?
After water, protein is the most abundant substance in the body.
Did you know that the body uses 20-30% of energy from protein to metabolise and digest the protein itself? This thermic effect of food (TEF) happens with all foods but the body uses an especially high amount of energy from protein, compared to carbohydrates (5-10%) and fat (0-3%). Additionally, this thermic effect of protein inadvertently has a positive influence on our metabolism because of the extra energy used. Studies have even shown that a highprotein diet can burn up to an extra 100 calories a day – how cool is that? So how much protein is optimal? Apart from being slightly varied from personto-person, studies suggest that 30% of our daily calories coming from protein can be extremely effective for weight loss – this can be worked out by multiplying your daily calorie intake by 0.075. Read on to find out more about the benefits that protein can offer for the body. While most people get many of their sources of protein from meat and animal products, take a look at pages 26-27 to find some information on some high-protein, plant-based protein sources.
Nutrition: Protein.
The main nutrients from protein sources:
IRON
Protein structure:
VITAMIN D ZINC B VITAMINS Peptide bond
MAGNESIUM
Amino acid
OMEGA-3 FATTY ACIDS
IMPROVED BODY COMPOSITION Including more protein in the diet can prevent muscle loss while promoting fat loss.
REDUCED FOOD CRAVINGS Starting the day with a high-protein breakfast can help to reduce mid-morning energy dips.
BETTER APPETITE CONTROL Protein helps us feel fuller for longer and more satisfied between meals.
REDUCED CALORIE INTAKE Increasing the amount of lean protein in meals can greatly reduce overall energy intake per meal.
kcal
METABOLIC BOOST Protein can prevent the metabolism from slowing down – something that can occur when calorie intake is reduced.
Nutrition: Plant-based protein.
45
Plant-based
protein.
40
35
Amount of protein per 100g
30
25
Also known as garbanzo beans, the iron, calcium, manganese, phosphate, zinc and vitamin K all aid in maintaining healthy bones. Try them roasted with some spices or make your very own hummus!
Soy products are among some of the richest sources of plant-based protein. Tofu and tempeh are often used as a substitute to meat due to their fibrous texture and their versatility – just add sauces or spices!
20
(20g) 15
10
A member of the legume family, both red and green lentils are packed full of fibre, plus a whole bunch of nutrients, including iron and potassium. Lentils add extra texture to curries, salads and stews.
(20g)
(12g) (9g)
(8g) 5
0 Tofu
Tempeh
Edamame
Lentils
Chickpeas
Nutrition: Plant-based protein. A single teaspoon of this blue-green algae – which is one of the world's most popular supplements – has almost the same amount of protein as an egg!
These whole grain seeds are low in fat, cholesterol-free and full of fibre. Quinoa can be used as an alternative to rice or couscous. FYI, it’s pronounced keen-wa, not kin-o-a!
(57g) 45
40
These heart-healthy beads are filled with omega-3 fatty acids, great for helping you to feel full. Both types are incredibly versatile, try adding to your next smoothie.
30
(30g) 25
20
(21g)
15
(16.5g) (14g)
10
5
Almonds
Quinoa
Chia seeds
Hemp seeds
Spirulina
0
Amount of protein per 100g
Almonds provide vitamin E, which is beneficial for the skin and eyes, while also helping to strengthen the body’s defence against illness. Watch your portion size though, due to their high fat content.
35
Nutrition: Fibre.
Fibre is our friend.
(slightly flatulent)
W
hat many of us don’t know about fibre is that this epic dietary material has a whole number of significant benefits that can aid in weight loss.
28
Sometimes referred to as ‘roughage’ or ‘bulk’, fibre helps us feel fuller while keeping us satisfied for longer. This is because fibre slows down digestion, meaning that the dietary material quite literally stays in our body for longer. This is why it’s great for intended weight loss: feeling fuller and more satisfied could stop us from reaching for extra food and snacks in-between meals, therefore encouraging us to stick to our personal calorie limit. Not only this, but fibre helps to steady blood sugar levels; blood sugar levels can spike and fall, depending on what you’re eating. Blood sugar spikes tend to be at their most extreme when we consume high-sugar foods such as sweets and because sweets are regarded as ‘simple’ sugars, they enter the bloodstream quickly, therefore causing a spike. So guess what happens soon after we have a quick, sharp spike? We fall back down and this falling feeling comes in the shape of lethargy and hunger. Fibre is great for preventing these spikes as the sugars released from high-fibre
foods enter the bloodstream much more slowly. Preventing these spikes and falls will, again, keep us from consuming more calories than we need as the body won’t crave food so soon after eating. Additionally, because fibre is a certain type of carbohydrate that cannot be broken down during digestion, the dietary material itself doesn’t offer the body any calories! Although we cannot completely digest fibre, its main role is to keep the digestive system healthy and working properly, therefore making it an incredibly important part of our diet. Unfortunately, albeit the benefits, we’re not eating nearly enough of the good stuff. On average, people in the UK are only eating around 18g a day, when in fact, we should actually be consuming around 30g a day. So how can we include more fibre in our diet? Keep reading to find out how, as well as learning what the two different types of fibre are and finally, the problems and diseases that this amazing carbohydrate can help to fend off – and there's a lot!
Nutrition: Fibre.
There are two types of fibre: Soluble fibre
Insoluble fibre
Soluble fibre is soluble in water.
Insoluble fibre is not soluble in water.
Soluble fibre is soft and easy to chew.
Insoluble fibre is very tough and difficult to chew.
Soluble fibre helps to - lower cholesterol levels - reduce the risk of colon cancer - lose weight - prevent irritable bowel syndromes
Insoluble fibres facilitate easy defecation and reduce the risk and occurrence of constipation and haemorrhoids (otherwise known as piles).
Soluble fibre can be found in oats, chia, rye, barley, vegetables (broccoli and carrots), flax seed, nuts and more.
Insoluble fibre can be found in bran, whole grain foods, legumes (beans and peas), nuts, seeds, potato skins and more.
What can fibre help to prevent? Overweight and obesity – carrying too much body fat Coronary heart disease – a narrowing of the arteries due to fatty deposits Diverticulitis – hernias of the digestive tract. These are due to excessive strain from long-term constipation Haemorrhoids – also called piles, haemorrhoids are swollen varicose veins of the anus
Type 2 diabetes – a long-term metabolic disorder that is characterised by high blood sugar and insulin resistance Colon cancer – cancer of the large intestine Irritable bowel syndrome – a condition causing recurrent pain, diarrhoea, bloating and flatulence Constipation – hard faecal matter that is difficult to pass
Nutrition: Fibre.
Here’s some examples of how to include more fibre in your diet:
Including fibre in your breakfast can help you to stay fuller until lunchtime.
Try some of these high-fibre options – again, they’ll keep you fuller for longer!
Vegetables are a great source of fibre while also containing an abundance of nutrients.
DID YOU KNOW?
Fibre isn't a nutrient because it can't be absorbed by the body!
Note:
Before you start increasing your fibre, be sure to do it gradually. A quick increase can cause cramp and constipation – something that will subside after time. Plenty of water will help this, so aim for around 1.2 litres a day!
Nutrition: Superfoods.
Superfoods. H
istorically, foods that had a superior status were those which were nutrient-dense; think fruits and vegetables. But times have changed, and while the typical, balanced diet is still considered optimal for the body, a select group of foods have been upgraded to a much grander status: welcome, the ‘superfood’.
While there is no set criteria to establish what becomes a superfood, generally, superfoods offer a remarkably high number of nutrients.
WALNUTS
SALMON
OATS
GARLIC
Did you know that a handful of nuts five times a week could reduce your chance of a heart attack by up to 51%? Additionally, walnuts have been shown to have anticancerous benefits; contain omega-3 fatty acids; helps lower blood pressure and even act as a natural anti-depressant. FYI, don’t go overboard with walnuts – as well as all other nuts – as they’re high in calories.
Salmon’s impressive amount of health benefits make this oily fish a highly popular superfood. Not only is salmon an important source of protein, but the high amount omega-3 fatty acids found in this fish protect against heart disease. Filled with B vitamins which are vital for maintaining good health, salmon is also a good source of potassium, containing almost double that of a 100g banana!
Not only do oats make a lovely porridge but the gluten-free cereal grains are filled to the brim with the good stuff. Oats are rich in fibre – a naturally occurring soluble fibre called beta-glucan – which help to reduce cholesterol and blood sugar levels and therefore helping to prevent heart attacks and strokes. Not only are oats incredibly nutritious, but thanks to their low glycaemic index (GI), oats take longer to digest, releasing sugar more slowly and making you feel fuller for longer!
Garlic does so much more than adding a little taste to a dish. Not only is the pungent-tasting bulb extremely low in calories (three cloves = 16kcals), it contains antioxidants and vitamin C – the vitamin that is essential for growth, development and repair. Additionally, garlic contains allicin, a sulphur compound that has been found to help prevent colorectal and gastric cancer.
Although there is no legal definition for a superfood, the following nutrient-rich foods are just some of the many nutritious foods considered to be particularly beneficial for health and wellbeing.
Nutrition: Superfoods.
Worldwide popularity of the term ‘superfood’ on Google Search over 10 years. Numbers represent search interest. 100 = peak popularity, 50 = half as popular. Interest over time
100 75 50
Jan 01 2004
July 01 2008
Jan 01 2013 July 01 2017
25
As people shift further from a more natural diet and toward a diet that consists of processed foods, the mainstream language has seen an influx in the use of the term, solidified further by coverage in newspapers, magazines and nutrition-based literature.
BEANS
Other than gifting you with a little extra gas, beans – which come from the Fabaceae plant family – are stuffed full of digestiveloving fibre. Not only is fibre great for the heart, but it also helps to shift excess cholesterol out of the body and which, in turn, can lower the risk of heart disease. Beans are a highquality source of nonanimal protein and the hundreds of different varieties make them a tasty and versatile food.
BERRIES
Not only are berries delicious, but these little powerhouses are packed full of antioxidants which help to slow down oxidative damage that can lead to cancer. All berries – particularly blueberries, blackberries and raspberries – are filled to the brim with vitamins and minerals, offering an abundance of benefits from immunity boosting power and anti-aging, to protection from age-related decline and maintaining healthy blood pressure.
BEETROOT
The unique, deep purple colour of beetroot is a result of the betanin pigment, a powerful antioxidant that makes 75–95% of its colour. This potent pigment, which is often used to colour ice cream (how cool?), is not only believed to lower blood pressure, but also prevents damage to DNA while protecting cells from toxins. The humble ‘beet’ is also a great source of iron, a mineral that helps to increase energy and prevent anaemia, a condition that affects almost 25% of the world’s population.
BROCCOLI
This edible green plant is not only crammed with vitamins A, B, C and K, but also has especially high levels of calcium. In fact, the body absorbs 60% compared to calcium absorption from milk, which is 32%. Research suggests that the calcium in broccoli promotes healthy bone growth, particularly important in decreasing the risk of bone breakages and osteoporosis.
Nutrition: Water.
Water.
The benefits of drinking water for the body
Research has shown that drinking at least 1.5 litres of water a day can increase your metabolism by
30%
It balances fluids.
It lubricates the joints.
Studies have shown that adults who drink mostly water consume an average of
Our body is 60% water.
200 calories less.
Drinking water increases the number of calories that we burn, known as resting energy expenditure. Within 10 minutes of drinking water, resting energy expenditure has been shown to increase by up to 30%. It cushions the brain. It boosts skin.
It helps maintain blood pressure.
The airways need it.
It regulates body temperature.
One study showed that participants who drank water before each meal lost
44%
more weight than those who drank no water. Our blood is 90% water.
Sources: National centre for Biotechnology Information: PubMed: Water-induced thermogenesis / Impact of water intake on energy intake and weight status: a systematic review / Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults.
33
Nutrition: Fakeaways.
BRITISH AMERICAN
ITALIAN
MEXICAN
Your favourite
fakeaways. Living a healthy lifestyle doesn’t mean that we have to miss out on our favourite takeaways. Cooking from scratch and knowing exactly what goes into our meals is one way in which we can help to make our muchloved foods healthier while also being a little lighter on the waistline. Here are some examples of dishes of some of the UK’s most favourite cuisines:
MEXICAN: ENCHILADAS
AMERICAN: FRIED CHICKEN
BRITISH: FISH AND CHIPS
Try corn tortillas in replacement of flour tortillas to reduce the amount of sodium in the overall dish. Pop in tonnes of black beans and corn for added fibre and swap full-fat cheese for a reduced-fat version.
The key is in the cooking: bake. Instead of frying, baking your homemade ‘fried’ chicken in the oven will leave a crisp and golden crumb without all of the extra grease, fat and calories – it really is as simple as that!
For the chips, lightly brush potatoes with unsaturated fat like olive oil and keep the skin on for added fibre. Coat the fish in breadcrumbs instead of batter and bake in the oven for a light and crispy coating.
Nutrition: Fakeaways.
CHINESE
INDIAN
THAI
CHINESE CHOW MEIN Instead of overloading on the noodles, toss in as many veggies as you can. Shiitake mushrooms are a natural flavour enhancer and are far more nutritious than the monosodium glutamate used in many Chinese takeaways.
ITALIAN: PIZZA
INDIAN: TIKKA MASALA
THAI: THAI GREEN CURRY
Roast off vegetables with tomatoes to create a nutritious tomato paste without the added sugars. Choose a thin-crust base to minimise both calories and carbohydrates and top with a lighter cheese.
This dish is already rich in flavour, so less cooking oil is needed than you’d expect. Use 0% fat yoghurt for the marinade instead of full-fat yoghurt or cream – we promise you won’t notice the difference.
For a low calorie, low-fat version, just replace the coconut cream with a reduced-fat coconut milk and allow the sauce to thicken. Side with brown rice instead of white for added fibre and taste!
Major organ systems.
DID YOU KNOW?
36
Major organ systems
Exercise can optimise our body’s cardiovascular, endocrine, gastrointestinal, muscular and nervous systems by increasing muscle tissue, efficiency, vascular networks and neural connections.
Major organ systems.
H
aving healthy organs can serve as an incredibly important part of our overall health but you may be wondering: how do the major organ systems have anything to do with losing weight? Well, in fact, whether direct or indirect, there are a number of links between having healthy organs and weight loss. Under this section, we’ve lightly touched upon three major organ systems that can have an influence on our weight.
CARDIOVASCULAR
GASTROINTESTINAL
ENDOCRINE
The cardiovascular system includes the heart, arteries, veins, capillaries, and blood, as well as the lungs and kidneys – but the heart is in control of the entire process. This muscle keeps the blood pumping around the body and is absolutely critical for every single bodily function. Without a working heart and flowing blood, we simply wouldn’t be living. Having a healthy heart comes hand-in-hand with our weight. If we eat poorly and move less often, then we are more likely to develop heart problems such as heart disease. This, along with other health issues, has an impact on physical movement; without the ability to move well, we are more prone to weight gain.
Otherwise known as the digestive system, the gastrointestinal (GI) system turns food into energy while packaging the waste ready to excrete. The GI system starts from the mouth and includes the esophagus, stomach, liver, gallbladder, pancreas, intestines, appendix, rectum, and the anus – a lot, right?
Ever heard of the endocrine system? No? Well don’t worry because most people haven’t, yet it’s actually one of the most important systems in the human body. The endocrine system is made up of a group of glands that produce hormones which regulate body growth, sexual desire and the most relevant to us right now: metabolism.
While consuming too many refined sugars, too much saturated fat and moving too little can have a negative impact on your cardiovascular system, turn to page 38 to find out what foods can boost cardiovascular health.
The wellness of our GI system can greatly impact both our weight and our overall health. Because the GI system includes so many different organs, the range of potential issues, intolerances and diseases vary widely, from acid reflux to celiac disease and cancer. Because of this, it's vitally important to look after own GI system by eating foods that are going to help keep our organs in tip-top shape. In turn, this should help improve energy and motivation. Turn to page 39 to find out what foods could boost the GI system.
The thyroid glands, which make up a part of the endocrine system, produce hormones that regulate how fast our body burns fats, carbohydrates and proteins; essentially influencing the efficiency of our metabolism. Generally, the higher the metabolism, the more energy is burned. This is one of the many reasons why looking after your endocrine system is important for both potential weight loss and for our overall health and wellness. Turn to page 40 to find some examples of foods that can help you to keep a healthy endocrine system.
Major organ systems: Cardiovascular system.
CARDIOVASCULAR. GASTROINTESTINAL. ENDOCRINE.
MONOUNSATURATED FATS
OMEGA-3 FATTY ACIDS
- Olive oil & olives - Seeds: all varieties
- Oily fish: salmon/sardines - Nuts: all varieties
SOLUBLE FIBRE - Oats - Barley & rye
B VITAMINS & INSOLUBLE FIBRE - Whole grains: brown rice/bulgar
PHYTOCHEMICALS, CAROTENOIDS & VITAMIN E - Fruits & vegetables
FLAVONOIDS - Black and green tea - Dark chocolate
Major organ systems: Gastrointestinal system.
CARDIOVASCULAR. GASTROINTESTINAL. ENDOCRINE.
DIETARY FIBRE - Starchy carbohydrates: potatoes - Pulses: lentils
AMINO ACIDS - Bone broth - Lean meat: chicken/turkey
ESSENTIAL OILS - Tea: Peppermint/fennel/ tea tree & oregano
PROBIOTICS - Fermented foods: yoghurt - Apple cider vinegar
STAYING ACTIVE - Walking - Running
PREBIOTICS - Chicory root - Dandelion greens
Major organ systems: Endocrine system.
CARDIOVASCULAR. GASTROINTESTINAL. ENDOCRINE.
IODINE - Fish: cod - Dairy: milk/yoghurt
OMEGA-3 FATTY ACIDS - Nuts: all varieties - Oily fish: salmon
DIETARY FIBRE - Fruits & vegetables: avocados - Pulses: lentils
ANTIOXIDANTS - Fruits: all varieties - Vegetables: all varieties
VITAMIN C - Leafy greens: kale/spinach - Fruits: citrus
PROBIOTICS - Fermented foods: yoghurt & tempeh
Move.
Move. Move. It can speed up our metabolism and burn extra calories while still helping to maintain muscle mass.
Engaging in physical activity on a regular basis can increase energy levels. This also applies to those living with persistent fatigue and serious illness.
The benefits of becoming more active don’t just stop at our physical health; it will make us feel amazing from the inside out. Becoming more active doesn't mean running for miles and miles every day; it could just be small steps. No matter what the physical activity is, moving more often can benefit almost all areas of our everyday life.
It can reduce our risk of heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower our risk of early death by up to 30%.
It can boost our self-esteem, mood, sleep quality and energy while reducing our risk of stress, depression and dementia.
It can improve blood flow to the brain which can help keep the brain healthy. This can help to protect the memory and mental function.
Epilogue.
Epilogue.
Granted, we’ve given you a lot of information to remember. To make things a little easier, we’ve narrowed down the advice to a memorable acronym. Living a healthy lifestyle could be as easy as A, B, C (M, V)!
A
ADEQUACY
Are you getting a good amount of vitamins and minerals from your food?
BALANCE
Are you getting a good ratio of food from each food group?
C
CALORIE CONTROL
Are you consuming the right amount of calories that’s personal to you?
MODERATION
Are you sure you’re limiting the amount of processed foods that you eat compared to more nutritious ones?
42
V
B
VARIETY
M
Are you eating a diverse range of foods to ensure that you’re getting a good variety of nutrients?
Epilogue.
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EMOTIONAL
EATING 101
26%
of adults consume the recommended 5 portions of fruit and vegetables a day
can’t be digested by the body, which means it is calorie free!
admissions to the NHS where obesity was recorded as a factor in 2017
£42.43 (average)
is spent on food per person, per week
Factors such as gender, age and activity level impact the optimum number of calories that a person consumes in a day
617,000
VITAMINS & MINERALS
'GOOD' FATS vs. 'BAD' FATS
The basal metabolic rate (BMR) is the rate at which the body burns energy (calories) to perform vital functions
Ever heard of the term, ‘discretionary calories’? It’s real!
Water is the most important nutrient for the body
NUTRITION
Lose weight well:
THE UNEQUIVOCAL POWER OF
On average, it takes a person 12 weeks to form a new habit
is one unit of energy
Fibre
What’s the point in having a treat but then regretting it? Activity levels decrease in higher age groups. ‘69% of 16-24 year olds and 72% of 25-34 year olds meet the aerobic guidelines but falling below 60% for ages 55 and over’ - NHS
calorie
The red pigment in beetroot is used as a natural colouring for dairy products
A
PORTION DISTORTION
Georgette Beacham
is a marketing term used to describe food that is especially high in nutrients are you eating the right amount for you?
Designed by:
Superfood
act as managers of the body