What’s the best diet for weight loss?

July 5, 2012 BY: LISA

Looking at the research coming in about weight loss there is some interesting changes. It’s certainly not anti carbohydrates as the popular fad diets will all tell you. However, the move is certainly to be fussy with the carbohydrates that you eat.

Carbohydrates:

Your carbohydrate choices need to be low glycemic index, whole grain and a good source of dietary fibre and you can’t eat too much of them. Research is showing that if you decrease calories through a reduction in fat only, and keep your carbohydrates the same,  you will not get the health benefits you might expect and weight maintenance may also be more difficult- or at least as difficult as it always has been!

But don’t go eliminating or reducing carbohydrates too far as you will then open yourself up to increased cortisol levels, which increase your risk of heart disease and decreased brain function- who needs less brain function!

Protein:

One study recently showed that a moderately high protein diet had a better effect on maintaining muscle mass and allowing fat loss. As such the effects of decreased metabolism, usually seen with weight loss, did not occur. Protein also adds to feeling fuller which is also helpful when restricting calories and was also shown to be effective in reducing triglyceride levels in the blood, which is another bonus and decreases heart disease risk.

Fats:

The message coming through about fats ties in nicely with the need to reduce our carbohydrate portion. That is if you decrease your carbohydrate intake and replace this with some good fats you can decrease your
heart disease risk. I have outlined the role of fats in my previous blog.

So what does this look like?

Replacing With
Pasta (2 cups) with tomato sauce beef(150g) and vegetable stir fry (1.5cups) with rice(1/3 cup)
Instant noodles Tuna (small tin) and salad sandwich (2 slices wholegrain bread)
Muffin 1 tub of low fat yoghurt
Steak and chips 200gram meat/chicken /fish with 2 cups of vegetables and 1/3 cup
rice, or 1/2 cup of pasta, or 1 medium potato
3 sweet biscuits One handful of dried fruit and unsalted nuts

Reading this I hope you can see that you still get a great tasting meal or snack but it has slightly less and better quality carbohydrates, a serve of protein and plenty of vegetables.

The CSIRO diet will give you some good ideas on how to create healthy meals that are slightly higher in protein and using good wholegrain carbohydrates. It really is about balance and not avoiding any food groups – this adds to the sustainability of the eating plan. Just in case you were wondering, fruit is absolutely allowed, it is considered a good source of carbohydrate and dietary fibre – aim for two pieces each day.

Enjoy!

Lisa Renn APD

(Accredited Practising Dietitian)

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Comments

  1. This is very interesting, You are a very skilled blogger.
    I’ve joined your feed and look forward to seeking more of your fantastic post. Also, I have shared your site in my social networks!

    Avatar
    health
    May 30th, 2013
  2. Thanks for your kind words!
    Lisa

    Avatar
    Lisa Renn
    March 25th, 2014
  3. Hi Lisa,
    I enjoyed reading your book, I thought you made some good points.

    WhAts your opinion on meal replacement shakes? I have found them useful, convenient and a good weight loss tool but would be keen to here your ideas.

    Avatar
    Cindy
    February 24th, 2015
  4. Hi Cindy,
    apologies for the delayed reply. I do use meal replacements with my clients but it is very important that you also learn to change any unhelpful eating habits or thinking or else you will go back to “normal” when you stop the shakes. If your “normal” means weight gain then you will regain the weight you lost as you haven’t changed the underlying habits. All the best Lisa

    Avatar
    Lisa Renn
    December 19th, 2015


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