5 steps to Lose Weight

With more than 10 years of experience helping thousands of people to lose weight, I decided to share here the 5 best tips for you to start losing weight now!

Check out the 5 essential steps:

  1. Eat more real food

Choose to eat more real food instead of processed foods because they contain a lot of sugar, salt and hydrogenated fats that will add a lot more calories to your food.

  1. Replace soft drinks, juices and alcoholic beverages with water

The drinks are very caloric and only add empty calories and quickly turn into energy and are stored as fat, so drink water and stay well hydrated because our brain confuses thirst with hunger, so if we ingest enough water we will avoid eating too much.

  1. Consume lots of vegetables and prefer whole foods

The increased consumption of vegetables and fiber helps a lot to increase the feeling of satiety and this will help you eat less. Besides the fibers are super important for the healthy functioning of your gut that is essential for your weight...

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Know the Mediterranean diet: the health and longevity diet

The traditional Mediterranean diet is considered one of the healthiest in the world. It is a food standard based on the consumption of fruits and vegetables, monounsaturated fats such as olive oil, fish, beans and legumes, nuts, nuts, whole grains and limited quantities of red wine and dairy products.

It is a diet that can be used for those who want to lose weight and have long-term results. Some studies show that diet can reduce the risk of developing chronic diseases such as diabetes, cancer, Alzheimer's and heart disease. In addition, studies of the Universities of Las Palmas and Navarra, Spain, showed that those who follow this type of diet reduces the risk of developing depression by 30%.

One of the great secrets of the effectiveness of the Mediterranean diet is that it is based on real food and practically does not have processed and processed foods. Also because it contains a large number of vegetables, fruits and good fats it is rich in antioxidants that help to avoid the...

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Are carbs really that bad?

low-carb weight loss Feb 03, 2018

So, we hear every day that sugars and carbohydrates are not good for us, that they make us put on weight if we have an excess amount of these. There is a bit of truth and non-truth here, let me explain this a little.

There are 3 types of carbohydrates – sugar, starch and fiber – and they are all made of sugar molecules. However, sugar also refers to as a type of carbohydrate called Simple Carbohydrate, which contains just one or two molecules of sugar. The Complex carbohydrates – starch and fiber – consist of many more molecules of sugar.

Simple carbohydrates are the minimal expression in which the body can absorb carbohydrates (they have a simple molecular structure and are made up of 1-2 sugar molecules) and they are absorbed very quickly by the system producing sugar peaks in the blood. The body then has to make a big effort to remove most of that sugar in the blood as a high concentration can be life threatening. This will initially result in fat/weight...

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Ketogenic Diet

Have you heard about the ketogenic diet? 

           This diet was, and still is very used for people with epilepsy, being an alternative and non-drug treatment for it. It was observed that those people who did the diet, also lost weight. So, since 1960, this diet has been used for obesity and weight loss treatment.

            This style of the diet is characterized by a very low amount of carbohydrates (usually less than 20g/day), medium amount of proteins and high amount of fat, being in average divided as follow: less then 10% of total energy from carbs, 15-20% from proteins and 70% or more from fat.

            The weight loss happens because the body needs to find an alternative source of energy since it doesn’t have the energy from carbs. So, the central nervous system finds the energy that it needs from ketones –...

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6 steps to keep yourself motivated

1. Think about why you want to lose weight

If you have a clear reason in your mind why you want to lose weight, you are more likely to stay motivated and strive. If it is not clear the main reason you are doing it, you may give up.

E.g. I want to improve my health, or I want to live longer, or I want to feel good in a bikini’.

2. Set long-term goals

The best way to lose weight and maintain your weight loss is by setting long terms goals.

See the weight loss journey as a new lifestyle, by adopting new habits into your daily routine.

E.g. cooking from scratch for you and your family, trying new healthy recipes, packing your lunch box.

3. Set realistic and specific goals

With the help of a nutritionist, you can set realistic and specific goals. Be as specific as possible so it will keep you more motivated. The higher the expectations the higher chance to give up. Be honest with yourself and expect what is achievable.

E.g. I want to lose 10 kgs in 12 weeks for my summer holiday.

...

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How DNA testing can help us to learn about our body

At the clinic, we perform a DNA test in order to identify your genetic pattern and based on science provide you the best dietetic recommendations according to with your genes.

As we know genes, make us who we are and influence any aspect of our life. Based on the analysis of certain pairs of genes our DNA test is able to detect the best diet for your genotype – If you tried diets that didn’t work before even if you were following them – is mainly because they were not personalized and build according to your DNA. In our clinic your dietitian/nutritionist is trained to analyze your test and build a dietary meal plan personalized for your genetic profile – so no more guessing about macronutrients composition, your dietitian will know exactly if your metabolism prefers a diet low in carbs, in fat or something in between. This strategy wont only help you to get rid of that extra weight but also will help to improve your generally health and prevent modern...

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