Weight Loss Diet by Expert Dietitian in Kennington
The UK has a very high population of obesity. According to the 2014 National Statistics, 58% of women and 65% of men were overweight or obese; an increment from 15% in 1993 to 26% in 2014. There are many reasons for this. Some of the more obvious and more likely reasons include easy access to a lot of unhealthy foods, sedentary lifestyle, availability of good transport systems and very little exercise.
The good news is, obesity is preventable and manageable through regular exercise and dietary changes; amongst others. In this article, our expert dietitians in Kennington have put together some key tips to serve as a guide to readers on how to lose weight healthily through dietary modifications. Keep reading.
Useful tips for healthy eating and weight loss
#1. Eat more fibre;
Consuming high amounts of fibre-rich food will help you feel full for a longer period. This will help you stick to your intended calorie target. You should aim to eat at least 30g each day.
Foods with fibre: Apricots, Orange, apple, wholemeal bread, potatoes, peas, spinach, sweetcorn, chickpeas, brown rice.
#2. Eat but not too much;
In reality, no amount of healthy eating is going to help you lose weight if you eat too much. One way to do this is to eat slowly so that your brain has enough time to think you are full. Another way you can minimize your food intake is to eat on smaller plates and bowls. Here is a guideline of how much calories you should consume:
• Breakfast: Breakfast: 280kcal
• Lunch: 420kcal
• Dinner: 420kcal
• Other food and drink: 280kcal
• Breakfast: 380kcal
• Lunch: 570kcal
• Dinner: 570kcal
• Other food and drink: 380kcal
For breakfast, fibre is a great idea as it will help you feel full until lunch. You should, however, replace sugary cereals with other high-fibre low-sugar cereals, or porridge oats. Replace white bread with wholemeal or wholegrain types.
For lunch, use up more vegetables because they are also a good source of fibre. Target two portions of vegetables on your plate and replace white rice and pasta with wholemeal types. You can also add pulses (beans, lentils and peas) to the meal. They are cheap and contain some fibre, protein, vitamins and minerals.
It’s okay to eat snacks, but make sure you eat healthy ones such as fruits (do not neglect to eat the skin on fruits like pears and apples); vegetable sticks like carrots, cucumber sticks; plain popcorn (it’s more advisable to stick to homemade ones so as to avoid high salt, sugar or fat).
#6. Eating out;
Always choose a starter in place of the main course. When dessert is served, share with others and choose the fruit options. It is also better to stay clear of appetizers.
For more information
Please note that this article is intended to only serve as a guide, and should not be used as a medical advice. If you have medical issues, please contact your doctor before going on any diet.
If you have more questions regarding diet and nutrition, do not hesitate to call us or reach us on WhatsApp.
Our experts would be happy to help you with your weight loss goals.