It’s Healthy Weight Week here in Australia from 17 Feb to 23 Feb, 2014 and Mr Vitamins is committed to supporting our community to achieve good health and a healthy weight. Australia's Healthy Weight Week raises awareness of the importance of achieving and maintaining a healthy weight and a healthy lifestyle. As part of our support for this initiative we have added our review and some comments about the suggestions made on the Healthy Weight website. Whilst some of these comments may be a bit controversial – you can be sure they are based on sound research and extensive clinical practice. Achieving a healthy weight means weight loss for most people. Here at Mr Vitamins we constantly review the latest scientific information about all aspects of health, including weight loss. This helps us to give you the most up to date findings from the Medical World as well as the perspective of a Naturopathand Nutritionist. You’ll find here the recommendations for healthy eating from the Healthy Weight Week website. We’ve added in our own comments and suggestions from the Mr Vitamins team.
Healthy Weight Week says - Eating better means:
- Eating at least two serves of fruit and five serves of vegetables every day Mr Vitamins says: Be careful about eating fruit to lose weight! Latest weight loss strategies identify that sugar is one of the most fat promoting foods that you can eat. Fruit sugar i.e. fructose is just as efficient as glucose at piling on the kilos. The fruits that do this least are berries, kiwi fruit and pineapple and so these are the best and possibly only fruits to eat on a weight loss regime. Vegetables are a different matter. However avoid the starchy vegetables e.g. potatoes, sweet potatoes, pumpkin, beets. Have as much as you can of green leafy and brightly coloured vegetables.
- Eating breakfast Mr Vitamins says: Breakfast is very important but it’s best to avoid carbohydrates and concentrate on protein for the best weight loss results. Eggs are great or maybe yoghurt (full fat) with berry fruits and flaxseeds (ground). You can make a great protein smoothie for breakfast with these and other ingredients too.
- Choosing wholegrain breads and cereals regularly Mr Vitamins says: Avoiding carbohydrate in the form of bread, cereals, rice will help you best with weight loss. Instead try Quinoa, Amaranth, Millet, and Buckwheat. At times, going grain-free can improve health and weight loss.
- Choosing 'reduced' fat dairy foods Mr Vitamins says: It has now been scientifically proven that low fat is not a healthy option for weight loss, nor cholesterol and heart disease. A diet high in saturated fat is the preferred option for optimum health! In particular a diet high in oils, which contain Medium Chain Triglycerides (MCT’s); these are available in coconut oil and also butter is preferable. (Coconut oil is the fat that makes you thin!) Polyunsaturated oils should be avoided – contrary to what we have been told for many years.
- Choosing lean meat Mr Vitamins says: Meat should preferably be from grass fed animals. Beef and lamb are fine but avoid Pork for weight loss. there are many other quality non-meat sources to consider too - including fish, vegetarian and vegan options. Ask a Mr Vitamins naturopath for more ideas.
- Limiting high kilojoule and high fat food and drink to once a week or less Mr Vitamins Says: High fat is fine providing that it isn’t polyunsaturated fat or trans fats (found in processed and fried foods). Coconut Oil, Olive Oil, Macadamia and Flax Seed Oils are all fine. It is best to limit alcohol intake apart from the occasional glass of red wine. Soda type drinks – especially diet or sugar free ones should be avoided.
- Eating smaller serves Mr Vitamins says: It is important to satisfy your appetite but not to overeat. Little and more often is best. If you feel deprived you will not stick to any weight loss program
- Drinking water Mr Vitamins says: It is very important to drink good quality water. Good filtered or spring water is best
- Seeking the expert advice of an Accredited Practising Dietician (APD) Mr Vitamins says: Seek the advice of a fully qualified experienced Naturopath or Nutritionist by visiting the Mr Vitamins. They are up to date with all the latest developments in scientific nutrition for weight loss and much more. You can consult with the practitioners at the Mr Vitamins Clinic for one-to-one in depth advice.