In today’s world, where diet trends and weight loss advice are constantly circulating, it’s easy to get caught up in the latest fads. From intermittent fasting to keto and the carnivore diet, there’s no shortage of quick-fix solutions promising rapid results. However, this sheer volume of information can be overwhelming and often misleading. “The reality is that many of these fad diets contain a grain of truth that has been exaggerated, and that’s the real issue when it comes to weight loss”, said Ms Rania Salman, a registered dietitian and nutritionist.
Misinformation about nutrition and weight loss can significantly impact your health and your ability to achieve long-term success. For instance, rapid weight loss methods might offer immediate results but often lead to nutritional deficiencies, unsustainable habits, and eventual weight regain. It’s crucial to approach weight loss with a focus on strategies that are not only effective but also safe and maintainable.
To help you navigate through the noise and achieve sustainable weight loss, here are three practical tips from Ms Salman.
Start with simple dietary adjustments
When it comes to making lasting changes, starting small can lead to big results. Rather than overhauling your entire diet at once, focus on making manageable adjustments that you can maintain over time. A simple yet effective change is increasing your vegetable intake. Vegetables are low in calories and high in essential nutrients, making them a perfect addition to any meal. They help you feel full while providing vital nutrients without adding excessive calories.
Prioritise protein in every meal
Incorporating adequate protein into your meals is another crucial element for successful weight management. Aim to include at least 20 grams of protein in each meal. Protein helps to keep you feeling full for longer, which can reduce the likelihood of reaching for unhealthy snacks. High-protein foods like lean meats, fish, eggs, and plant-based options such as beans and lentils are excellent choices.
Choose whole grains over refined carbs
Opting for whole grain carbohydrates instead of refined ones can make a significant difference in your weight loss journey. Whole grains, such as brown rice, quinoa, and whole wheat bread, provide longer-lasting energy and help keep you full for longer periods. Unlike refined carbs, which can cause rapid fluctuations in blood sugar levels, whole grains offer a more stable source of energy. It’s important to remember that it’s not carbohydrates themselves that lead to weight gain, but rather the excess calories that can come from refined or processed carbs.
Ms Rania Salman is a registered dietitian and nutritionist based in London and Essex, specialising in weight management, healthy living, PCOS, and fertility. With a background in Biomedical Sciences and a postgraduate diploma in Nutrition and Dietetics, she offers practical advice tailored to individual lifestyles.
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