Weight Loss Nick Nation Accredited Practising Dietitian APD - - PowerPoint PPT Presentation

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

• n 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

• f both fat and MUSCLE MASS

Stolen from Diabetes WA 2014

Insulin – Grows fats cells!

Fatty acids Amino acids Glucose

Processed carbs Insulin secretion

Fat Storage

Sleep deprivation Stress Physical inactivity Overconsumption Decreased accessible energy in the blood (e.g. glucose/fats) Hunger Desert mode

The Solution

Eat more fat & less refined carbs???

• 1. Turn off the alarm!

• 2. Lower insulin

Better access to fuel Metabolism starts humming Hunger and cravings 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)

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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)

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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)

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200 grams of full fat greek yoghurt with 1 piece of fruit

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1/2 cup of Hommus/Tzatziki and as many veggie sticks (carrot, capsicum, celery, cucumber, fennel) as you like

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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...

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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)

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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

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Soups coig ito iter - eggie, iestroe 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