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  • Alex Dobbs

The Secret to Sustained Weight Loss


No, this is not another Fad Diet coming your way, and you will not feel hungry-all-the-time ... I just thought a the sun has finally appeared it would be nice to gain a summer-ready body without starving oneself this year ... How? Read on ...

It is important to put a sensible long-term (3 months) plan in place that is realistic and easy-to-follow. This plan comprises:

  • Regular, routined meals (Blood Sugar Balancing)

  • Eating your carbohydrates before 2pm in the day

  • Drinking up to 2l of herbal teas or fresh water daily

  • Increasing your vegetable intake

  • Healthy, sustaining meals and snacks

Right, let’s get started …

Blood Sugar Balancing (BSB) is the cornerstone of healthy living every day. Feed your body right to avoid the jitters, anxiety, cold sweats, poor concentration, lack of energy, insomnia, tearfulness, bloating, hunger pangs and cravings, etc.

In the long run, poorly balanced blood sugar levels may lead to: weight gain, anxiety, lack of confidence, metabolic syndrome, hyperinsulinemia, diabetes, adrenal fatigue, etc.

Conversely, if you follow a BSB balancing eating programme day-by-day, your metabolism will be balanced, and you will naturally start losing excess pounds.

The aim is to eat regular substantial meals that will release energy slowly into the blood, avoiding blood sugar hikes and the following lows. This means never skipping breakfast, lunch or dinner. Eat snacks if you are hungry between meals.

Top BSB/Weight Loss Tips:

  • Stick to your regular meals, every day.

  • Eat before you are hungry.

  • Learn to read your body’s signs of hunger and falling blood sugars.

  • Act before you get the jitters!

  • If you suffer from night wakings, eat a light snack before bedtime.

  • Ensure ½ of your plate at every meal (except breakfast) consists of vegetables.

How do I eat most of my carbohydrates before 2pm?

This can be achieved by following this tip: rather than focussing on increasing carbs early in the day, focus on increasing your vegetables later in the day. I.e. when eating lunch/dinner ½ your plate should be made up of non-starchy vegetables.

Great BSB/Weight Loss Vegetables:

Leafy greens & brassicas (kale, cabbage, spinach, broccoli, cauliflower)

All kinds of lettuces and salads (dark green leafy vegetables, tomatoes, cucumbers, peppers, avocado, whatever else you enjoy adding to your salads)

Avocado, aubergine, courgette, peas, asparagus, fennel, celery, onions, garlic, green beans, leeks …

These starchy vegetables are also allowed, but should not make up more than ¼ of your plate: Squashes and pumpkins, Sweet potatoes, carrots.

Avoid: white potatoes, parsnips, turnips/swedes, chips, etc.

Note: caffeine can also have a negative effect on your blood sugar levels, so be careful not to rely on too much caffeine in the day (it'll also stop you sleeping well).

www.grassrootsnutrition.ie


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Greystones, Co. Wicklow

+ 353 (0)85 739 9603

alex.dobbs.nutrition@gmail.com

 

BSc, DipNT, mNTOI

Nutritional Therapy

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