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Category: Easy Diet Changes

Personalised Diets

Personalised Diets

Experts now say that a personalised approach to dieting could transform the way people lose weight.

Many of us have tried the latest diets in January but by February have reverted to our old eating habits.  Scientists say that this isn’t just a lack of will power but is due to a persons make up their thinking patterns and habits, genes and hormones.

The latest weight loss theory is that individuals need a  diet programme tailored to their individual needs . This has been put to the test and over three months 75 dieters were put through tests and monitored for the BBC Horizon programme.

The study looked at 3 types of overeaters

  1. Feasters who find it hard to stop eating once they start
  2. Constant cravers who feel hungry all the time
  3. Emotional eaters who turn to food when they get stressed or anxious

Feasters it was shown by the research are driven by hormones that play a big role in their eating patterns. In particular they have low levels of hormones that are released when food travels to the intestines. They don’t easily recognise when they are full so they carry on eating .

They need a diet that makes them feel full for as long as possible. Such as a high protein low glycemic index ( GI ) diet. Foods such as fish chicken brown rice, grains and cereals .

Constant cravers always want to eat and they seek out fatty and sugary foods. Certain genes make people hungry by disrupting signals sent to the brain telling it to stop eating. Instead the brain thinks it needs to lay down fat stores .

As constant cravers feel hungry all the time the best diet for them is the 5:2 diet.   On two days a week they drastically reduce their calories to 800 on the other 5 days they eat healthily . This intermittent fasting diet shocks the body into burning fat.

Emotional eaters have established bad habits that are very difficult to change. As well as following a healthier diet , group support was important for them. In the study they had access to online support groups and attending weight loss monitoring meetings . They also had cognitive behavioral therapy to help manage emotions and the eating linked to these emotions .

Each of the three groups had a target of losing 5 % of their body weight but in fact lost 8  %. Constant cravers had the toughest test and festers lost the most

These evidence supports the Rubicon Weight Loss entering approach which is to tailor a programme and diet to suit the individual .  Call me for a friendly informed discussion on 020 8668 3061. 


Posted in Easy Diet Changes, Personalised Diets, Weight Loss Tips
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12 easy changes to Lose Weight

12 easy changes to Lose Weight that you can make to your diet

12 easy changes to Lose Weight that you can make to your diet and eating habits to make them more healthy.

Sometimes it seems as if eating healthily is really hard but here are some easy changes you can make.

 1) Breakfast

 One of the easiest and most effective changes to make is to add protein and fruit or veg to your breakfast. This will make you feel fuller for longer and help resist the temptation to snack mid morning.  If you grab a croissant or cereal for breakfast you will feel hungry mid morning and want to snack. This is because most cereals and breads contain sugar or carbohydrates that release sugar and after this initial sugar rush the brain responds by sending hunger signals to the stomach.   Try to add protein to your breakfast such as scrambled eggs with a chopped tomato or some wilted spinach. Porridge is a great choice as the sugar releases slowly add a banana and some natural yoghurt .If you running late and don’t have time grab an apple or other fruit is a good choice maybe with a spoonful of peanut butter.

 2) Use a calorie counting app

 If you want to lose weight you need to be aware of how much food and drink you are consuming each week. Down load an app to keep a daily record of everything that you eat and drink .

 3 ) Cut out sugary drinks

 One of the easiest changes to make is to cut out fizzy and sugary drinks from your diet . A glass of fruit juice contains roughly 120 calories and a can of coke 160 calories. Instead try sparkling water with a dash of lime or lemon. This is really refreshing . Diet drinks are ok occasionally  but there is some evidence that they can keep you addicted to the taste of sugar. Tea and instant coffee with milk and fruit teas are great low calorie alternatives.

 4 ) Get a slow cooker

 It is a real treat to come home to a lovely meal bubbling gently in the slow cooker. It doesn’t take long to throw some chicken, carrots, onion  potatoes and stock ( from stock cube) to create a delicious chicken stew.

A slow cooker costs from £22.

5) Eat soup for lunch

Soup for lunch is a great way of eating nutritious food and it makes you feel full and satisfied. Watch the salt content on some varieties.

 6) Watch your Carbohydrates

There is conflicting advice given about eating carbohydrates. However a great rule is to vary your carbohydrate intake according to your activity level. If you are very active and cycle or run regularly you can probably get away with eating rice, potatoes and bread regularly . If you have a sedentary job and are office based you may need to restrict your carbohydrate intake.

Part 2 next week


Posted in Easy Diet Changes, Weight Loss Tips
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