Looking to lose weight? Express.co.uk spoke to Susie Howe, a Nutrition and Wellness Coach who explained the timing of when you eat and the amount you eat is important if you want to see weight loss results. In addition, Susie revealed no more than “a few glasses of alcohol a week” is a good idea, otherwise the process of fat burning is hindered.
Susie said: “In order to lose weight, I advise my clients to avoid processed foods as these are often laden with sugar and other chemicals which will contribute to inflammation and raise insulin levels which in turn cause weight gain.
“Refined carbs also have the same effect on our blood sugar.
“Instead, we should be adding high nutrient foods to keep us satiated such as protein and fibre that will also feed the gut microbiome.
“For example meat, fish, beans, pulses, fruit, vegetables.
READ MORE: World’s Strongest Man Brian Shaw weight loss diet – ‘I’m starving’
“Our gut microbes can alter the way we store fat, how we balance our blood glucose levels and how we respond to hormones signalling hunger and satiety so we need to keep these well fed with probiotic and prebiotic foods.”
She added: “The timing of, and quantity of food can also work brilliantly for weight loss – managing portions as well as where and when you eat e.g. leaving a gap of three to four hours between meals and eating mindfully not in front of a screen.
“I advise that there’s at least a 12 hour break between the last meal at night and first meal in the morning and for clients to see if they can stretch this gap in time.
“There’s also supportive evidence for intermittent fasting for weight loss and lowering inflammation.”
DON’T MISS…
How to look younger: £28 high street serum that ‘strengthens skin’ [BEAUTY]
Iceland announces change to home delivery shopping service [FOOD]
Lawn care: How to ‘instantly’ repair brown patches – expert guide [EXCLUSIVE]
READ RELATED: 'I feel incredible!' Woman who was 'eating herself to death' sheds a whopping 20st
In terms of foods you shouldn’t be consuming when on a diet, Susie revealed: “Drinks to be avoided are those that contain sugar such as fizzy soft drinks, alcohol and shop bought juices and smoothies.
“A few glasses of alcohol a week will be ok but anything more won’t aid progress.
“The body processes alcohol in quite a different way as it’s perceived as a toxin – it reduces the amount of fat our bodies burn for energy as well as acting as a potent appetite booster.
“Fruit juice isn’t ideal either as the fibre has been stripped out so the juice alone causes a huge glucose spike.
“The jury is still out on zero sugar fizzy drinks but these still have sweetener added.
“Even though there are often zero calories in these drinks, they can cause insulin to be released by the body due to the very sweet taste and can disrupt the gut microbes.
“Drinks to focus on are tea, coffee, herbal teas, water, homemade smoothies and juices, fizzy water.”
About Susie:
Susie works in Hertfordshire “supporting women in midlife with changes they are currently experiencing or those who would just like to align their body and lifestyle to prepare for changes that they may start to experience in the years ahead”.
She helps with nutrition, weight management, gut health, sleep, movement and stress.
The expert said: “I keep all my advice realistic and relatable by offering the practical application of well evidenced solutions to make positive and sustainable life changes.
“I am a firm believer in offering a completely holistic approach; supporting the body to heal itself effectively whilst optimising nutrition.”
Source: Daily Express | Diet
