Jamie Oliver - Eat to Save Your Life
Weight loss nutrition





Emotional Eating - Put a stop to it!
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Find out the fastest you can lose weight
Weight loss nutrition





When people want to lose weight they often want to do it fast. This is definitely one of the biggest challenges with weight loss as there is a delay between hard work and achievement. There are a number of reasons that contribute to making fast weight loss difficult. Primarily this is due to the fact that when you have a large calorie deficit (burn more calories than you eat) your body goes into starvation mode. Lack of fluids is another major reason for unsustainable fast weight loss. Our body is made up of 70 - 75% water, so levels of only 2% dehydration would lead to a weight loss of nearly 2kg. This weight is put straight back on when fluids are put back into the body. In addition, hunger becomes a real distraction for fast weight loss as your body is crying out for calories to fulfill even the most basic bodily needs.
So how fast can you actually lose weight?
Let's look at Mary, who is 32 years old and weighs 80kg. By looking at a few extremes we can see how quickly weight loss is actually possible. If May ate absolutely nothing for a week, she would have eaten 0 calories against around 14,000 calories burnt. Now it takes around 7,600 calories to burn 1kg of fat so this would equate to weight loss of around 1.8kg.Carbohydrate foods are an important fuel, but also provide an amazing range of vitamins and minerals that are essential for good health, as well as fibre for a healthy digestive system.
Not all carbohydrates are digested and absorbed at the same rate, and the type of carbohydrate can have a specific influence on health and energy levels. Low gi foods tend to be better for us as they release sugar into the blood stream slowly and evenly, which will help maintain higher energy levels and assist weight loss as the body converts less sugar into glycogen and fat.Fast foods are generally very high in calories, and it would not be hard to eat over 1000 calories in one sitting. This would be over half most people's daily calorie requirements!
Some good things to keep in mind when eating fast foods is:
- Try to substitute fries with salad. A large serving of fries at McDonalds has over 450 calories (ouch!)
- Drink water instead of soft drinks. A bottle of coke has 260 calories!
- Watch your portions sizes. Try not to have the upsize meal.
- Eat slowly. Fast foods in particular are full of sugar and very easy to eat quickly. It takes about 10 to 15 minutes for the brain to register that the body is full, which is enough time to significantly overeat.
- Try having a big drink of water before starting, making you feel fuller and less likely to overeat.
- Grilled instead of fried meat.
Understand fats and how they should be used in your diet
Weight loss nutrition





Fats are an essential part of our diet, largely used to provide energy and support growth. Fats are the most concentrated source of energy available to our body. However, the average Australian eats far more fat than required for good health, further increasing the difficulty of weight loss.
The main problem with consuming excess dietary fat is the effect on weight gain. Fat has double the amount of calories compared to carbohydrate and protein, therefore a reduction in fat intake is a priority for reducing total calorie intake. Also, a high fat intake, independent of weight, has been linked to health conditions such as high blood cholesterol, coronary heart disease, and colon cancer.
To understand this further we need to look at the different types of fat are and how they are used in our body. Sustainability is a major factor and a healthy food intake should incorporate changes that are long-term.
Find out the GI values of all your favourite foods
Weight loss nutrition





Have a look at the different types of foods you eat and their respective GI values. A good way to improve your diet is to find the foods you eat with a high GI value and substitute it for something with a lower GI value. As a general guide low GI foods have a value of less than 55, medium between 56 to 59 and high over 70.
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Weight loss nutrition





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