The Science of Successful Weight Loss Nick Nation Accredited Practising Dietitian APD National Heart Foundation (WA Division) Nick.nation@heartfoundation.org.au
Go to www.zeetings.com/nicknation on your smart phone
“we only use 10% of our brains”
Whitney et al 2011
Grehlin • Fights to maintain stable body weight, triggers desire to eat • Stimulates appetite • Promotes efficient energy storage • Blood levels rise before a meal and fall after in proportion to the kilojoules consumed
Metabolic shift
‘Sarcobesity’ Energy restriction in isolation is an effective short-term strategy for rapid and substantial weight loss, however it results in a reduction of both fat and MUSCLE MASS
Stolen from Diabetes WA 2014
Insulin – Grows fats cells! Fatty acids Amino acids Glucose
Decreased accessible Processed carbs energy in the blood (e.g. glucose/fats) Insulin secretion Fat Overconsumption Storage Physical inactivity Hunger Desert Sleep deprivation mode Stress
The Solution Eat more fat & less refined carbs???
1. Turn off the alarm!
2. Lower insulin Better Metabolism Hunger and access to starts cravings fuel humming subside
Meal construction to lower insulin
Meal construction to lower insulin • Good quality source of protein (e.g. fatty fish, chicken, beef, eggs, beans) • Don’t be afraid to choose full fat/add fat (e.g. oils, coconut milk, dressings/sauces, 100% nut butter, nuts and seeds, avocado…) • Not all carbs were created equal – add beans, fruit and as many non-starchy vegetables as you like
Meal construction to lower insulin • Cut out/reduce refined sugary and starchy carbs – reintroduce slowly • Go for whole, natural, slow-digesting foods that your grandparents would recognise
Stool consistency is strongly associated with gut richness and composition Vandeputte et al 2016
How many times do you go?
Meal Food/Fluid Breakfast 2 poached/lightly fried eggs on multigrain/sourdough with asparagus, tomato, avocado, mushrooms (at home) or Sunsol muesli (nut lovers) with full fat greek yoghurt & chopped fruit Breakfast at your office Sunsol muesli (nut lovers) with full fat greek yoghurt & chopped fruit (post-train) Breakfast on the run 1 nut butter (100% peanut or cashew), banana, and chia seed toasted sandwich (multigrain) (on the train) or 1 nut butter, banana & chia seed smoothie as you walk out the door Morning tea Cup of tea & subsequent tea top-ups (9-10.30 am) 1 - 2 handfuls of trail mix (nuts, seeds, dried fruit, dark chocolate only) or 200 grams of full fat greek yoghurt with 1 piece of fruit or 1/2 cup of Hommus/Tzatziki and as many veggie sticks (carrot, capsicum, celery, cucumber, fennel) as you like or Apple and 2 tablespoons of 100% nut butter/2 slices (50 grams) of hard cheese Lunch Mixed sushimi + snack on your preferred veggies - carrot, celery etc... or Salad #1 - Spinach, olives, feta, capsicum, beetroot, cherry tomotoes, pine nuts Salad #2 - Quinoa, snow peas, dried apricots & cranberries, macadamia nuts, parsely, spinach w dressing (red wine vinegar, olive oil, cranberry sauce) or Any meal from home or takeaway minus rice, bread, pasta etc...(e.g. chicken stir fry or Thai fish curry) - wrap it up in big lettuce leaves or Soups �co�i�g i�to �i�ter� - �eggie, �i�estro�e etc…
3. Life stuff in order • Activity you actually enjoy • Quality sleep ( ↓ cortisol) • Stress relief ( ↓ adrenaline ) • Maintain your gut microbiome
4. Knowledge, attitude, behaviour • Ask yourself, what is your fundamental reason for change? • Decide on your goal? • Brainstorm a host of habits to work on that help you reach your goal…
Contact me Want more information? Whatever your question, please feel free to get in touch. Nick Nation 0421444128 nick.nation@heartfoundation.org.au
Recommend
More recommend
