Nutrition Demystified
Updated: Jun 28, 2022
Weight loss and healthy metabolism is a HOT topic but can feel overwhelming!! Let's debunk some of the nutrition myths when it comes to healthy eating!!
Thyroid and hormonal imbalances can play havoc on our metabolism, causing weight gain, difficulty losing weight, along with potential metabolic disorders such as high cholesterol, elevated blood sugars and even high blood pressure.......
So what have you tried? Intermittent fasting (IT), Paleo, Keto??
Intermittent Fasting is hugely popular right now, and many people get amazing results from doing....unless they DON'T. The most popular IF program is the 16/8 - 16 hours fasting and an 8 hour window for eating.
Have you tried it before only to discover that you didn't lose weight, but instead just felt miserable?
Many studies have been done on the benefits of IF and there are some astounding results such as weight loss, improved blood sugar, boosted brain function and increased longevity.
There are also some associated risks and side effects. As a result, it is not right for everyone. Potential side effects and risks include: hunger, weakness, and tiredness.
If you have a hormonal imbalance, it can push you further into this imbalance causing stress on your body.
Common imbalances IF can cause:
Lower thyroid hormone production
40% of women right now have sub-optimal thyroid hormones and DON'T KNOW IT! Lower thyroid hormones than normal can lead to fatigue, mood changes, and feeling tired all the time.
Given that so many women has an undiscovered thyroid problem, it is not surprising that many women report that IF doesn't work for them.
Stress Hormone Imbalances
Research confirms that fasting induces higher levels of cortisol in women. In addition to being more stressed, being hungry due to fasting can also make you moody!
Blood Sugar Imbalances
Hypoglycemia is low blood sugar, and the risk of it increases the longer you go without food. Some people simply don't do well if they go longer than 8-10 hours without food. And, if you already have blood sugar issues, then there is an increased risk of low blood sugar with fasting.
Not sure? Try this first
So you've read this article and now you think that fasting may not actually be right for you. These suggestions are are very safe and generally beneficial for thyroid patients;
Key Principles for Healthy, Lasting Weight Loss
1. Eat 3 Meals per day - No snacking
We don’t need to snack! Unless you are a growing teenager, pregnant or breastfeeding, you can get more than enough nutrition from 3 meals a day
You need to leave space between your meals for your digestive system to do its thing, and also for your insulin levels to normalise enough to start burning fat stores
Make your meals based on the balanced meal framework; protein, fat and carb balance and you will soon find you feel so much more energised and aren’t hungry between meals
2. Protein with Every Meal
Protein helps us feel satiated and slows the release of glucose into our blood –thereby controlling insulin
3. Ditch the Diet mentality
Having a ‘diet mentality’ can lead to cycles of deprivation, binging and feeling inadequate
For healthy, sustained weight loss you need to switch your mindset
Stop ‘dieting’ and start ‘getting healthier’ instead
If you focus on nourishing your body, building healthy habits and creating long-term lifestyle change you will succeed
Yes, you will likely have to make changes –it’s the way you approach these changes that matters...
“It’s so not fair, I can’t eat that, I’m not allowed to eat, this is haaard” to “I chose to do this. I want this for myself. It’s about integrating new habits, making healthy changes for life. So that I can feel better and stop struggling” Which feels more empowering? More like an adult?
4. Eat Nutrient Dense Whole-foods
As you are now learning, food is about so much more than its calorie content!
Eating nutrient-dense, real, whole foods is a MUCH better idea than eating processed, packaged food
If an apple and a chocolate biscuit have the same calories, which is the better choice?
We need to think about our overall health, not just losing weigh
A nourished body will naturally lose weight
5. Sleep and De-stress
There is plenty of research that shows the influence sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night.
Tip: Try to create a routine that allows at least 7 hours of sleep every night. Go for 8, and you're happily in the middle ;)
Stress increases cortisol, which causes a quick mobilisation of stored glucose in to the blood, after this release the body releases insulin the restore this excess glucose as FAT - and it likes to stick it to the mid-section.
What daily practices can you introduce to DE-stress and enhance relaxation.Eat 3 meals a day containing protein, carb and fat.
Other tips:
Eat when hungry - if you have a low appetite, you may need dietary support with help with food combining and digestive enzymes.
Staying hydrated; drinking 2 plus litres of fresh filter/spring water daily.
Don't eat for a minimum of 3 hours before bed.
Aim for an overnight fast that last 12 hours - eg 7pm - 7am.
Watch my Video - The Guiding Principles of Nutrition from my Radiant Woman Program
Do you feel that you need support with diet, weight loss and energy?
Top 3 Stimulating Botanicals for Better Weight Loss
In all honesty, these suggestions will NOT hit the sides of a hormone imbalance alone. But what they will do is promote thermogenesis.
Thermogenesis can be achieved in several ways, which I will list below. Thermogenesis can promote weight loss because it increases your body's calorie burn. Ideally you would incorporate all the suggestions to maximise your thermogenesis as a part of your weight loss program.
Green Tea - catechins in green, white and oolong tea have a thermogenic response in the body, so enjoy 1-3 cups a day.
Chili - capsaicins in red chili peppers can promote weight loss by temporarily increasing thermogenesis in your body. Only use if appropriate for you.
Cocao - increases thermogenesis plus has added health properties such as a good source of antioxidants, is high in magnesium, and stabilises blood sugar.
If you have not had success losing weight, struggle with fatigue, or have the dreaded 'brain-fog' then you probably have a hormone imbalance. Book a call to see if our clinic can help revive your best you! https://app.simpleclinic.net/public/diary/index/kMJ?location_id=1301&service_id=11430