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5 steps to Lose Weight

With 15 years of experience in transforming lives and delivering incredible results in healthy weight loss, I present here the top 5 tips for those of you who are eager to embark on your weight loss journey right now!

1. Peel and Unwrap Wisely:

Choose to eat more real food instead of processed and industrialized products, even those claiming to be "healthy." These items often contain high amounts of sugar, salt, and hydrogenated fats, which add more calories to your diet and hinder your progress towards your ideal weight.

2. Hydrate Intelligently:

Steer clear of sugary sodas, calorie-laden juices, and alcoholic beverages! Opting to hydrate with water is the best decision for weight loss. Studies indicate that caloric drinks not only add extra pounds but also quickly turn into body fat. Regularly drinking water keeps your body hydrated, preventing the confusion of thirst with hunger, which helps control your appetite.

3. Consume More Vegetables and Choose Whole Foods:

These foods are...

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Are carbs really that bad?

low-carb weight loss Jul 13, 2023

We hear every day that sugars and carbohydrates are not good for us, and they can cause weight gain if consumed excessively. There is some truth and some misinformation in these claims, so let me explain further.

There are three types of carbohydrates: sugar, starch, and fiber, and they are all composed of sugar molecules. However, when we talk about sugar, we are referring to a type of carbohydrate called simple carbohydrates, which contain one or two sugar molecules. On the other hand, complex carbohydrates, such as starch and fiber, consist of many more sugar molecules.

Simple carbohydrates are quickly absorbed by the body due to their simple molecular structure. They lead to rapid spikes in blood sugar levels, and the body needs to work hard to regulate and remove the excess sugar. If the calorie intake exceeds our body's needs, it can result in initial fat/weight gain. It's essential to control blood sugar levels for effective weight management. Regularly consuming sugars in...

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How DNA testing can help us to learn about our body

At our clinic, we offer DNA testing to identify your genetic patterns and provide scientifically-backed dietary recommendations tailored to your genes.

Genes play a significant role in shaping who we are and influencing various aspects of our lives. Through the analysis of specific gene pairs, our DNA test can determine the most suitable diet for your genotype. If you've tried generic diets in the past without success, it's likely because they weren't personalized according to your DNA. In our clinic, our trained dietitians/nutritionists analyze your test results to create a customized meal plan based on your genetic profile. No more guesswork when it comes to macronutrient composition! Your dietitian will know precisely whether your metabolism favors a low-carb, low-fat, or balanced diet. This strategy not only helps with weight loss but also improves overall health and helps prevent modern diseases. With the DNA test, you can also gain insights into your carbohydrate sensitivity...

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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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Ketogenic Diet

Transforming Lives with the Ketogenic Diet: Expert Guidance from London's Nutrition Specialists

The ketogenic diet, a transformative approach to health and wellness, has been making waves beyond its original use for epilepsy treatment. At Raquel Britzke's clinic in London, we've guided countless patients through the intricacies of adopting a ketogenic lifestyle, leveraging our extensive experience to foster remarkable weight loss and health improvements.

A Deep Dive into the Ketogenic Diet

Originating as a non-pharmacological treatment for epilepsy, the ketogenic diet has evolved since the 1960s into a popular strategy for obesity and weight management. This diet is characterized by its unique macronutrient distribution: very low carbohydrate intake (typically less than 20g/day), moderate protein, and high fat aiming for less than 10% of total energy from carbs, 15-20% from proteins, and over 70% from fats.

The secret behind its effectiveness lies in the body's adaptive energy...

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