Fat Loss Rules

Rule 1 -  Don’t skip meals

Rule 2 -  Eat regularly every 3-4 hours – healthy snacks between meals.

Rule 3 -  Avoid eating only Carbohydrate or sweets.(high GI) Eat Protein in every meal.

Rule 4 -  Choose Healthy protein such as chicken, fish, egg, beans, legumes, quinoa  and nuts and seeds.  Red meat and organ meat are

pro-inflammatory

Rule 5 -  Try and stick to the ratio:   Carbohydrate: Protein = 1.5:1

Rule 6 -  Believe it or not we need fat in our diets! Do not cut all fat out. Increase the amount of omega-3 unsaturated oil (flax seed oil and fish oil) avoid saturated/ hydrogenated fat (animal fat, butter, margarine and too much cheese)

Rule 7 -  Avoid deep fried foods (oils become damaged when heated)

Rule 8 -  Reduce caffeine intake (boosting adrenaline causes a stress response in the body causing fat storage)

Rule 9 -  Increase green leafy vegetables, colorful vegetables and fruits. Refer to a GI chart to choose medium and low GI fruits and vegetables.

Rule 10 – Read labels carefully to find hidden sugar and hydrogenated fats.

Menu suggestions

Drink a large glass of room temperature water when you wake up with fresh lemon or Kiki’s green powder (I can order this for you)

Breakfast:

• Whole meal bread/toast with eggs – poached is best! Cooked with olive oil not butter.
• Porridge cooked with oat milk/water/soya milk – add berries /apples /ground nuts and seeds. To sweeten use cinnamon or agave syrup.

• If you’re in a rush grab a protein shake

• Be careful of ready made cereals – so called healthy mueslis can contain a lot of sugar – look for sugar contents under 12g.
• Cornflakes are high GI

Morning snacks:

• 3-4 brazil nuts, some nuts and seeds (no more than a handful)
• 2 Oat cakes with nut butter (sadly no peanut butter! Go for pumpkin / walnut / almond or sunflower butters – you can get these from most health food shops)
• Soya yoghurt with berries

Lunch:

• Poached salmon with brown rice pasta with vegetables
• Avocado & chicken sandwich (whole meal or rye)
• Quinoa salad with beans and legumes
• No time for lunch? Grab a protein drink!

Afternoon snacks:

• Oat cakes / vegetable stick with hummus
• Edamame beans (chew well and choose unsalted options)
• Handful of nuts and seeds – if you like variety try Graze
• Kiki’s Green powder for energy boost instead of coffee

Dinner:

• Grilled chicken / Grilled fish with brown rice, steamed/boiled broccoli, legumes, asparagus
• 2 egg omelet with spinach, mushroom, onion and tomato (if you have to have cheese try smaller quantities) Add a beetroot salad – good for the blood.
• Sushi
• Vegetable / chicken / tofu / prawn curries – use low fat coconut milk
• Stir fried vegetables with tofu and quinoa
• A large green and tomato salad with pea soup

Drink?

• You must remember that alcohol contains a lot of sugar.  Alternate your alcoholic drinks with water.
• Drinking green tea after meal helps burn calories and has antioxidant properties.  Do not pour boiling water to green tea for keeping it benefits.  75-85 centigrade is the best temperature for green tea.
• Herbal teas – fresh mint or ginger tea after a meal can aid digestion
• Suffer from gas? Try fennel tea.

Ayano Izuta, Naturopath