I’m not an advocate of fad diets, here’s why…

Jul 4, 2023 | Emily's Blog

A fad diet typically promises quick and dramatic weight loss by following a specific protocol involving (but not advertising) extreme and restrictive eating. These diets work on the energy balance premise – energy in vs. energy out – the restriction will produce initial weight loss, but in most cases this loss is not sustainable:

  1. Severe caloric restriction: Fad diets often involve drastically reducing calorie intake, sometimes to dangerously low levels. While this may result in rapid weight loss initially, it is not sustainable in the long term. Severely restricting calories can lead to nutrient deficiencies, muscle loss, a slowed metabolism, and a host of other health issues.
  2. Elimination of entire food groups: Many fad diets eliminate entire food groups, such as carbohydrates or fats. Unless you have an allergy or intolerance, cutting out food groups will have no benefit. You may choose to reduce intake of certain foods to support a calorie deficit but eliminating essential nutrients can have negative consequences for overall health and well-being. It may lead to imbalances in nutrient intake, causing deficiencies and impacting bodily functions.
  3. Lack of individualisation: Fad diets take a one-size-fits-all approach, ignoring the fact that every individual is unique in terms of their nutritional needs, body composition, metabolism, and overall health. “It worked for me” does not qualify an individual to give dietary advice. What works for one person may not work for another. Sustainable weight management is personal, the approach taken must consider an individual’s specific requirements and lifestyle.
  4. Unsustainable eating habits: Fad diets often promote extreme and unnatural eating habits that are difficult to maintain in the long run. They may require strict adherence to specific meal plans, counting of every calorie, or consuming only pre-packaged meals or supplements. Such rigid approaches can be socially isolating, mentally exhausting, and impractical for day-to-day life.
  5. Lack of behaviour change: Fad diets typically focus solely on short-term weight loss goals and fail to address the underlying behaviours and habits that contribute to weight gain in the first place. Sustainable weight management requires a holistic approach that includes adopting healthy eating patterns, regular physical activity, stress management, and addressing emotional factors related to eating.
  6. Psychological impact: Fad diets often create a mindset of deprivation, obsession, and guilt around food. The restrictive nature of these diets can lead to an unhealthy relationship with food, promote yo-yo dieting, and contribute to disordered eating patterns. This can have long-lasting negative effects on mental health and overall well-being.

To achieve sustainable and healthy weight management, it’s important to focus on long-term lifestyle changes rather than quick-fix solutions. A balanced diet that includes a variety of nutrient-dense foods, regular physical activity, and a positive mindset towards food and body image is key. If you’re struggling, get in touch.

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Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate. 

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet

Sorry this is a lot longer than normal but heres a bit of chocolate/sugar reduction education.

Why we can’t “just take the sugar out” of our favourite foods.

The real question is “do we even need to”?

Foods are meant to be enjoyed. Foods like chocolate are meant to be enjoyed in moderation.

The problem is never the food itself. Chocolate is delicious, as it should be.

Ps. Chocolate labelled as sugar reduced tastes like 💩 It’s not chocolate.

Need help? DM me.

#nutrition #food #foodie #health #producttechnology #foodindustry #chocolate #sugar #diet
...

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat. 

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out. 

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠 

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓 

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation. 

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife

PLEASSSSEEEE stop believing everything you read!

If we keep listening to the next new big thing in dieting, we’re going to run out of things to eat.

We didn’t get it right with grapefruits.

We didn’t get it right with cabbage soup.

Gluten free faded out.

If we believe everything we read now, we would currently be dying from…

Carbs 🥖
Meat 🥩
Carbs 🥔
Vegetables 🥦
Processed foods 🍪
Anything cooked 🍝
Carbs 🍐
Solid foods 🍣
Anything Tim Spectre doesn’t like 🧁
Carbs 🥪
Your own gut microbiome because you ate a carb 🦠

Instead, let’s focus on the tired & tested.

Want to lose weight? Calorie deficit. In whatever way is most sustainable for you.

Eat your fruits & vegetables (please carnivores).

Eat fibre (also, please carnivores).

Eat less saturated fat 🥓 & more polyunsaturated fats 🥑

Eat lean sources of protein 🐓

❌DELETE anyone with extreme views that preach the removal of entire food groups.

… anyone that works in absolutes “it WILL ruin your health”

… anyone who doesn’t understand inflammation.

Thanks.

#nutrition #health #dieting #evolution #extremeviews #facts #wellnessindustry #carbs #enjoyfood #foodie #lovelife
...

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣 

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie

Let’s talk about chocolate…

For anyone who didn’t know, I used to work in the food industry for product research in confectionery so I know a lot about chocolate.

Hit me with any questions!

Happy Easter 🐣

#nutrition #health #chocolate #easter #eastereggs #confectionery #fitness #mindful #food #foodie
...

Give me strength ☕️ 

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release. 

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite. 

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance. 

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite

Give me strength ☕️

The theory is that coffee [caffeine] has been “proven” (it hasn’t) to “encourage fat storage around the mid-section” through the stimulation of adrenaline, in turn stimulating cortisol (stress hormone) release.

In the body, every action has MULTIPLE reactions. It is the NET of these reactions that matter, i.e., do the positives outweigh the negatives or vice versa?

So yes, caffeine intake does stimulate a small increase in cortisol, but…

Caffeine intake actually promotes weight loss (or at least reduces weight gain) because it ALSO increases metabolic rate, fat oxidation, & energy expenditure, & reduces appetite.

In addition, moderate caffeine consumption is generally associated with some health benefits e.g., reduced risk of certain diseases, improved physical & cognitive performance.

https://doi.org/10.1080/10408398.2018.1507996.
https://doi.org/10.1146/annurev-nutr-071816-064941.

#nutrition #health #coffee #caffeine #science #bs #weightloss #fitness #exercise #appetite
...

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause. 

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein

One for the ladies. Just a few practical nutrition tips to help with appetite when going into peri- & menopause.

Easier said than done so please reach out if you need additional support.

And please be aware that nutrition can be supportive when trying to reduce symptoms, but nutrition is not medicine. It can not be used as a replacement for HRT.

#nutrition #health #menopause #perimenopause #nutritionsupport #nutritioncoaching #appetite #food #foodie #protein
...

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired. 

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot 
@awmuscleandfitness 

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder

#girlpower and all that…

Everyone starts somewhere. The key is to start.

Be inspired.

Feel empowered.

And one day, you’ll be the inspiration 💚

@danwilliams.takeyourshot
@awmuscleandfitness

#nutrition #fitness #health #inspire #girlswholift #womenwholift #bodybuilding #strength #motivation #strongwomen #muscle #workharder
...

It’s important that we can recognise foods that are nutrient dense and supportive of health. These are the foods you should focus your diet around.

Non-nutrient dense foods are also fine. These are the foods you can enjoy in moderation.

Assuming that one is unprocessed (or minimally processed) and the other is processed (or ultra processed) is incorrect & frankly quite damaging.

There are ultra processed foods out there that are fortified with vitamins & minerals commonly lacking in the diet, and therefore can be important to some people’s health. They shouldn’t be judged for eating them.

It’s also important to consider access and affordability of leading an unprocessed life. It’s quite elitist. It’s not always possible and probably not wanted. It’s just another way of introducing rules around eating and barriers around food enjoyment.

If you supplement your diet, your pills are processed.

Ps. The Zoe probiotic kefir drink is processed. Designed by the man who demonises processed foods. That is the world we live in. 

#nutrition #health #food #foodie #fitness #processed #wellbeing #nutritioncoach #healthcoach #lovelife

It’s important that we can recognise foods that are nutrient dense and supportive of health. These are the foods you should focus your diet around.

Non-nutrient dense foods are also fine. These are the foods you can enjoy in moderation.

Assuming that one is unprocessed (or minimally processed) and the other is processed (or ultra processed) is incorrect & frankly quite damaging.

There are ultra processed foods out there that are fortified with vitamins & minerals commonly lacking in the diet, and therefore can be important to some people’s health. They shouldn’t be judged for eating them.

It’s also important to consider access and affordability of leading an unprocessed life. It’s quite elitist. It’s not always possible and probably not wanted. It’s just another way of introducing rules around eating and barriers around food enjoyment.

If you supplement your diet, your pills are processed.

Ps. The Zoe probiotic kefir drink is processed. Designed by the man who demonises processed foods. That is the world we live in.

#nutrition #health #food #foodie #fitness #processed #wellbeing #nutritioncoach #healthcoach #lovelife
...

If you’re trying to lose fat, don’t over complicate it.

1. Make sure you’re in a calorie deficit

2. Focus on protein & fibre intake for satiation (& protein for lean body mass).

3. Fats & carbs are interchangeable. Eat what you prefer! Enjoy what you eat.

The success of your fat loss journey is underpinned by compliance & sustainability. 

@danwilliams.takeyourshot 
@awmuscleandfitness 
@aw_muscleandfitness_owner 
@full_boar_sports 

#nutrition #health #food #foodie #fatloss #diet #protein #sustainability #compliance #fitness #nutritionfacts

If you’re trying to lose fat, don’t over complicate it.

1. Make sure you’re in a calorie deficit

2. Focus on protein & fibre intake for satiation (& protein for lean body mass).

3. Fats & carbs are interchangeable. Eat what you prefer! Enjoy what you eat.

The success of your fat loss journey is underpinned by compliance & sustainability.

@danwilliams.takeyourshot
@awmuscleandfitness
@aw_muscleandfitness_owner
@full_boar_sports

#nutrition #health #food #foodie #fatloss #diet #protein #sustainability #compliance #fitness #nutritionfacts
...

There is only 1 way to lose weight.

A calorie deficit.

The end.

On another note - I’m really anti- labelling diets. Why do we need to?! 

@danwilliams.takeyourshot 🎥 

#nutrition #health #intermittentfasting #diet #weightloss #fatloss #nutritionfacts #fitness #nutritioncoach #healthcoach

There is only 1 way to lose weight.

A calorie deficit.

The end.

On another note - I’m really anti- labelling diets. Why do we need to?!

@danwilliams.takeyourshot 🎥

#nutrition #health #intermittentfasting #diet #weightloss #fatloss #nutritionfacts #fitness #nutritioncoach #healthcoach
...

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