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by Freda Coetzee

Best Snacks for Weight Loss

Eat healthy snacks and lose weight One of the hardest things, when it comes to weight-loss, is managing how much you eat. If you are a heavy snacker, you can struggle to lose weight. Most of the snacks we eat are incredibly unhealthy and addictive. Of course, you don’t have to completely stop snacking to avoid addiction and weight gain. We all love to nibble on something during the day. The best way to stop eating unhealthy snacks is to substitute them with healthy ones. Should I limit sugar or fat? Indulging in rich, decadent foods like creamy avocados or buttery salmon may seem like an obvious cause of weight gain. The same applies to loading up on sugary cereals and carb-heavy bagels, which can’t be good for your waistline either. However, scientists are now investigating the effects of regularly consuming large amounts of either sugar or fat on their own on our bodies. In many parts of the world, these two ingredients are rarely eaten separately. However, an increasing amount of research suggests that fat alone does not contribute to weight gain, while numerous studies have linked sugar consumption to an increased risk of gaining weight. So, you want to limit snacks with lots of sugar. Some sugar-filled snacks include: Candy bars Cookies Ice cream Donuts Cupcakes While fats may have a bad reputation, including healthy fats in your diet can have numerous health benefits. Some snacks with healthy fats include: Avocado toast topped with olive oil Hummus with whole grain pita chips Mixed nuts, such as almonds and cashews Greek yogurt with a drizzle of honey and sliced almonds Guacamole with veggie sticks for dipping Snacks for weight loss Baked goods When you think of baked goods, you might think of carb-loaded, sugary delights. But you can buy or make healthy baked goods – they can be just as delightful. These treats might be quite expensive to buy at health shops. Baking is a good option if you want to save some money.  The two golden rules when it comes to baking healthy treats are: Rule 1: Limit sugar When choosing a recipe, you can always lessen the amount of sugar or switch sugar for another ingredient. Some replacements for sugar include: Honey Stevia Agave nectar Rule 2: Swop flour for healthy alternatives Flour has a lot of carbohydrates and lacks essential nutrients like fibre. Flour can also cause blood sugar spikes and high blood sugar levels can lead to feeling extremely hungry. There are many alternatives for flour, like: Almond flour: Made from finely ground almonds, this flour contains healthy fats, protein, and fibre. It is low in carbs and a good source of vitamin E and magnesium.Coconut flour: Made from the pulp of coconut meat, this flour is high in fiber and low in carbs. It also contains medium-chain triglycerides (MCTs), which are a type of healthy fat that can provide quick energy.Ground flaxseed: This powder is an excellent source of omega-3 fatty acids, fiber, and protein. It can be used as a flour substitute in low-carb baking recipes. Examples of baked goods for weight loss: Avocado brownies with avocado frosting Chickpea-pecan blondies Almond flour banana bread Coconut flour chocolate chip cookies Chocolate peanut butter protein bars Flourless pumpkin spice muffins Fruit snacks Fruit is naturally sweet and great for satisfying a sweet tooth. Fruit is also packed with vitamins, antioxidants and fibre. And of course, they are versatile. You can eat them fresh or you can bake, roast or freeze them. Some examples of fruit snacks: Strawberries dipped in dark chocolate Brown sugar-broiled grapefruit Apple slices with peanut butter Cottage cheese and pears Colliflower pizza with fruit toppings Baked apple crisps with cinnamon Protein-packed snacks Protein is a great weight-loss choice. Eating lots of protein can truly help you lose weight since protein keeps you feeling fuller for longer. Good protein snack choices include: Roasted chickpeas Hard-boiled eggs Biltong or droë wors Almond trail mix (with dried fruit and dark chocolate) Almond and dried apricot rice cakes More tips: Great substitutes for chips include air-popped popcorn or kale crisps.Put your snacks in a bowl instead of eating out of containers. Doing so can help you to not overeat. Practice good portion control.Use your freezer. You can freeze fruit to add in smoothies later or enjoy with yoghurt. You can also freeze baked goods and defrost them for teatime. Takeaway Don’t feel guilty if you like to snack. Be smart about your snacking habits. Substitute addictive, sugary treats with healthier ones. Remember to enjoy your weight-loss journey. 

by Freda Coetzee

Budget-Friendly Low-Carb: Wallet-Slimming Strategies

Don’t let financial strain stand in the way of your weight loss journey. Carbohydrate counting is an eating plan that involves taking note of how many carbs are present in your meals and snacks. The amount of carbs a person should consume to lose weight depends on their individual goals, activity level, and overall health. For men, the recommended daily intake of carbohydrates is 225 to 325 grams per day. For women, the recommended daily intake is slightly lower at 200 to 300 grams per day. While starchy, sugary, and refined foods can be high in fat and empty calories, low-carb choices are healthier and can help with weight loss. But low-carb diets can be painfully expensive. Low-carb foods can be way pricier than sugar-filled delights and fast food. Tips for following a low-carb diet on a budget Choose your protein carefully Eating protein can help with weight loss but meat is pricy. When selecting what type of meat to purchase, you should carefully consider your options. Beef rib eyes can be quite expensive, so you may want to try more budget-friendly cuts like rump or roast. Chicken thighs are typically less expensive than boneless, skinless breasts. Compare prices at different stores in your area and don’t be afraid to try out some new, more affordable cuts. You can also try to incorporate some meatless meals into your diet. Beans and legumes are a great source of plant-based protein that is much more affordable. Eat lots of non-starchy vegetables If you are on a low-carb diet, it can be easy to forget about incorporating vegetables into your meals. To add more variety to your plate, try adding non-starchy vegetables such as cauliflower, squash, and zucchini. You can use cauliflower to make rice or mashed potatoes, and you can use squash and zucchini to make noodles. Best of all, veggies are usually an inexpensive option, making them ideal for those on a tighter budget. Make it yourself Low-carb bread or pasta are pricy items. You might feel elated when you walk into a health shop – there are usually a vast amount of wonderful health products, but your enthusiasm can dwindle quickly if you look at the prices of the items. Luckily there are many low-carb recipes out there for bread, bagels, and other foods. You can make it yourself and save lots. Find recipes that use basic ingredients If you’re looking for low-carb recipes, you may come across recipes that require you to purchase exotic and expensive ingredients. However, if you’re on a budget, it’s important to keep in mind that it is best to look for recipes that use simple ingredients. This way, you don’t have to buy a vast amount of expensive products. Stick to basic ingredients and save money. Shake it up An easy and affordable way to curb your carb intake is to replace meals with a healthy shake. You can use low-carb ingredients and try Manna’s Low GI Shake. This product is a perfect meal in a glass, and can help you to curb food and sugar cravings, suppress appetite and control blood sugar levels. Takeaway A good way to lose weight is to cut down your carb intake but following a low-carb diet can be pricy. Luckily you can cut costs by choosing your sources of protein carefully, filling up your plate with non-starchy veggies, and making your own food by using basic ingredients.

by Freda Coetzee

Decoding Food Labels: Your Key to Weight Loss

Learn how to read food labels so that you can make better weight loss choices. Losing weight is no easy task and shedding those extra kilograms might become even more difficult when you’re eating lots of packaged food, as some packaged products can be deceivingly fattening. A 2018 study noted that only a little bit more than one-third of South Africans indicated that they frequently or always read nutrition information on food labels. The average food and nutrition label knowledge score was 44.4% (fair or below average). Reading food labels can be intimidating. Some products have long lists of ingredients and some of those ingredients can be difficult to read and pronounce. Yet, knowing what you eat can help you make smarter weight loss choices. Here are some tips for reading food labels: Watch out for the serving size Be aware that the suggested serving size may be different from the size of the package. For example, a 500ml bottle of soda might have a suggested serving size of only 250ml, which is half of the package size. The “per serving” column shows how much of each nutrient and energy (in kilojoules) you consume when you eat or drink the suggested serving size. If you drink the entire bottle of soda, you must double the nutritional quantities. The “per 100g” column is useful for quickly comparing similar products since serving sizes can vary. Controlling the amount of energy (kilojoules) you consume each day will help you on your weight loss journey. Look for the following information on a food label The kilojoule count If you are in South Africa, the total energy of a product is displayed as kilojoules (kJ). Keeping a healthy weight relies on the balance between the energy you consume and the energy you expend. If you consume more kJ than your body needs each day, you will likely gain weight. Your daily energy needs are based on factors such as age, activity levels and gender, and a registered dietitian can help you personalize a diet according to your needs. The carbohydrate count The amount of carbohydrates in a food or drink can be found under the heading ‘Glycaemic Carbohydrate’ or ‘Carbohydrate’. This figure reflects the total carbohydrate count, not the Glycaemic Index, and is composed of both sugars (added and naturally occurring) and complex (starchy) carbohydrates. ‘Carbohydrate Of which sugars’ will tell you the amount of sugar the product contains, including added sugar and those that are naturally present in fruit and milk. All added sugars, such as sucrose, glucose, glucose syrup, invert syrup, maltose and honey will be listed in the ingredients list. Ingredients are listed according to weight with the heaviest ingredients being listed first. If added sugars are higher up on the ingredients list, you can be sure that the product will have lots of sugar in it. When it comes to added sugar, it is recommended that you choose products that contain 10g of sugar or less per 100g of product. The protein count A high protein count is good for weight loss. Good sources of protein can aid in weight loss. Good options for protein include lean cuts of meat like chicken, fish (especially ones like mackerel, salmon, and sardines), eggs, beans, soya, pulses, and lentils. Not only can these choices give you a healthy dose of protein, but they also contain less saturated fat and kilojoules than other options. The fat count Consuming fewer fats (particularly saturated fats) can help you maintain a healthy weight. Labels will list the ‘total fat’ content and a breakdown of the types of fats: ‘of which saturated fatty acids’ ‘of which mono-unsaturated fatty acids’ ‘of which trans fatty acids’ ‘of which poly-unsaturated fatty acids’. Most of our daily fat intake should come from unsaturated sources (monounsaturated and polyunsaturated fatty acids). The fibre count Fibre is a type of plant matter that the body cannot digest. There are two types of fibre – soluble and insoluble – both of which offer distinct health benefits. Soluble fibre, found in foods such as beans, oats, fruit and vegetables, helps to form softer stools and regulate blood sugar and cholesterol levels. Insoluble fibre, commonly found in wholegrain cereals and breads, beans, fruit and vegetables, aids in keeping the digestive system healthy and promotes satiety. Fibre is great for weight loss so make sure you choose products with lots of fibre. Takeaway Knowing what to look out for on a food label can help you make healthier choices. Don’t be intimidated by all the long, unpronounceable words on food labels. Choose products with lots of fibre and protein and watch out for those added sugars. 

by Freda Coetzee

Eat These 20 Foods to Lose Weight

Are you trying to lose weight but struggling to stay full and satisfied? Look no further than your own kitchen. Incorporating these 20 foods into your diet can help you achieve your weight loss goals while keeping you feeling full and nourished. From protein-packed eggs to fiber-rich oatmeal and nutrient-dense avocados, these foods are not only delicious but also provide essential vitamins and minerals to support your overall health. So, let’s take a closer look at these superfoods and how they can help you achieve sustainable weight loss. Avocado – This fruit is high in healthy fats, which can help keep you feeling full and satisfied. Add slices of avocado to your salad, smoothie or spread it on toast instead of butter. Eggs – Eggs are a great source of protein, which can help keep you full for longer. Scramble or boil them for a quick and easy breakfast, or add them to salads and sandwiches. Oatmeal – Oatmeal is a high-fiber food that can help you feel full and satisfied. Cook it with water or milk and add fruit, nuts, or seeds for added flavor and nutrients. Berries – Berries are low in calories and high in fiber and antioxidants. Add them to smoothies, yogurt, or oatmeal, or simply enjoy them as a snack. Greek Yogurt – Greek yogurt is high in protein and low in fat, making it a great snack or breakfast option. Mix it with fruit or honey for added sweetness. Salmon – Salmon is high in healthy fats and protein, making it a great choice for weight loss. Grill or bake it and serve it with a side of vegetables for a satisfying meal. Quinoa – Quinoa is a great source of protein and fiber, and it’s also gluten-free. Cook it as a side dish or use it as a base for salads. Lentils – Lentils are high in protein and fiber, which can help keep you full and satisfied. Use them in soups, stews, or salads. Green Tea – Green tea is high in antioxidants and can help boost your metabolism. Enjoy it hot or iced, or use it as a base for smoothies. Sweet Potatoes – Sweet potatoes are a great source of fiber and vitamins, and they’re also low in calories. Roast them in the oven or mash them as a side dish. Broccoli – Broccoli is low in calories and high in fiber and nutrients. Steam it, roast it, or add it to salads. Cauliflower – Cauliflower is a great low-carb alternative to rice or potatoes. Use it to make cauliflower rice, pizza crust, or mash it as a side dish. Spinach – Spinach is low in calories and high in nutrients, including iron and calcium. Add it to salads, smoothies, or sauté it as a side dish. Chia Seeds – Chia seeds are high in fiber and healthy fats, which can help keep you full and satisfied. Add them to smoothies, yogurt, or oatmeal. Almonds – Almonds are a great source of healthy fats and protein, which can help keep you full and satisfied. Enjoy them as a snack or add them to salads. Apple Cider Vinegar – Apple cider vinegar has been shown to help with weight loss by increasing feelings of fullness. Use it as a salad dressing or mix it with water and drink it before meals. Tuna – Tuna is a great source of protein and low in calories, making it a great choice for weight loss. Use it in salads or sandwiches. Carrots – Carrots are low in calories and high in fiber and nutrients. Enjoy them raw as a snack or add them to salads and stir-fries. Tomatoes – Tomatoes are low in calories and high in nutrients, including vitamin C and lycopene. Add them to salads, sandwiches, or sauces. Dark chocolate – Dark chocolate contains antioxidants and healthy fats, and studies have shown that it can help reduce appetite and calorie intake. Conclusion Adding these 20 foods to your diet can help you lose weight and improve your overall health. Remember to also incorporate other healthy habits, such as regular exercise and adequate sleep, to achieve the best results. Additionally, it’s important to choose whole, nutrient-dense foods and avoid processed and high-calorie foods. By making small changes to your diet and lifestyle, you can achieve sustainable weight loss and improve your overall well-being. A surprise Superfood to help you lose weight and stay satisfied for longer Prosopis, also known as mesquite, is a superfood that has been used for centuries by indigenous communities in North and South America. One of its key benefits is its ability to help you stay fuller for longer periods of time, making it a great addition to any weight loss diet. This is due to its high fiber and protein content, which slows down digestion and helps regulate blood sugar levels. In turn, this helps prevent cravings and snacking between meals, leading to a reduction in overall calorie intake. Additionally, Prosopis is also rich in essential minerals such as magnesium and potassium, which are important for maintaining healthy muscles and preventing muscle loss during weight loss.

by Freda Coetzee

Practice Portion Control and Lose Weight

Portion control is weight loss made simple If you want to control your weight, you’ll know how crucial it is to follow a healthy, low-carb diet. But eating healthy food is not enough, it is crucial to also have a look at your portion sizes. A good weight loss plan does not just focus on what you eat but also on how much you eat – also known as portion control. Research has shown that a variety of aspects can have an effect on how much food you eat. People are likely to eat all of what they dish out for themselves, so managing portion sizes can be fundamental to avoiding obesity. 5 tips for simplified serving sizes to avoid over-eating: Dish on smaller plates When you set the table, choose smaller plates. Research has determined that plate and glass sizes can have subconscious impacts on how much food you will consume. A vivid example of this is that a large plate can make it seem like the food on it is less than it actually is, causing people to eat more than they actually need. Making the switch to smaller dishes can help to restrict the amount of food you eat, and so reduce unnecessary overeating. Most people feel just as full having eaten from a smaller dish as from a large one. Follow the plate method The plate method is an effective way to divide and control portion sizes of food to help with weight management. It helps to track intake of different foods in a systematic way, ensuring that the correct amounts of food are eaten. A rough guide for each meal is: Vegetables or salad: Half a plate High-quality protein: Quarter of a plate Complex carbs: Quarter of a plate High-fat foods: Half a tablespoon (7 grams) This guide is not set in stone as you have to take into account that people are different and have different dietary needs. It is, however, an easy form of portion control for weight loss. Talk to your dietician about the best eating plan for you. Practice mindful eating Paying attention to how and where you eat, is the practice of mindful eating. People live busy lives and are inclined to eat quickly and on the run. You will be less aware of becoming full when you gobble down your food. It is far more likely that you will eat more food when you are not paying attention to when, where and what you eat. When you curate a good eating environment, you will become more aware of what you eat on a daily basis and enjoy your food more. Techniques for mindful eating include: Sitting down to eat: Pay attention to the food and enjoy the experience. Avoiding distractions while eating: Do not turn on the TV, or a laptop. Eating slowly: Take time to chew and savour the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating. Serve your snacks in bowls or plates Eating large portions of food served from jumbo-size packages or large containers encourages overeating and decreased awareness of the proper portion sizes. To avoid this, transfer snacks into smaller bowls so you are more conscious of the portion sizes you are consuming. Many people who are trying to lose weight can testify that this portion control method is very effective. Drink a glass of water before each meal Drinking a glass of water before you eat can reduce hunger and so help you eat less. Being well-hydrated also helps you distinguish between hunger and thirst. If you don’t like drinking water, try flavouring your water with some lemon, lime or other fruits. Takeaway Practicing good portion control can play a big role in your weight loss journey. While following a healthy diet is most definitely beneficial you should also pay attention to how much you eat. Follow these five tips to avoid eating too much.

by Freda Coetzee

Watch Out for Sneaky Sugar

Find added sugar in its hiding place and avoid blood sugar spikes The potential risks of consuming an excessive amount of added sugar are significant. Recent research has connected high sugar consumption to health problems like obesity, type 2 diabetes, and cardiovascular illnesses. Yet, many people are not pouring heaps of sugar on their food. In fact, the biggest part of people’s daily intake of this sweet substance is hidden within pre-packaged and processed food, many of which are promoted as “healthy” options. What it takes to eat healthily To eat well, it is important to have a diet that is abundant in fresh produce, healthy proteins (grass-fed meats, fish, poultry, and legumes), whole grains, and healthy fats. Naturally occurring sugars are also found in these foods and are an important part of a balanced, healthful diet. Yet you also need to increase your knowledge of added sugars to avoid eating too much sugar. Knowing where sugar may be hiding can help you make healthier food choices and beat added sugar at its game of hide and seek. How much added sugar can I eat? The World Health Organization recommends restricting added sugar consumption to less than 10% of daily calories. Sugar has many names The term “sugar” is widely used to refer to a variety of short-chain carbohydrates that naturally produce a sweet flavour. Most people are familiar with sugar in its common forms, such as glucose, fructose, and sucrose, however, there are numerous other forms of sugar that may be less identifiable. To identify added sugars, look at the ingredients list. Some major clues that an ingredient is an added sugar include: It has syrup (examples: corn syrup, rice syrup) The word ends in “ose” (examples: fructose, sucrose, maltose, dextrose) “Sugar” is in the name (examples: raw sugar, cane sugar, brown sugar, confectionary sugar) Four foods with hidden sugar The following foods have surprisingly high amounts of added sugar. 1. Breakfast cereal Before selecting a cereal, it is important to pay attention to the amount of sugar present in it. Even if a product is labelled as “whole grain” or is “fortified with vitamins and minerals,” that doesn’t indicate it is necessarily sugar-free. It is wise to opt for a cereal that has 10–12 grams of sugar or less per serving. Additionally, granola and granola bars should also be checked for added sugars, as these items often contain a sizeable amount. 2. Yogurt Have a look at the nutrition facts label if you enjoy flavoured yogurt. You may be shocked to see how much sugar it contains. To reduce your sugar intake, opt for plain yogurt and add some of your favourite fruit for taste. 3. Non-dairy milk When looking for nutritious and tasty non-dairy milk options, it’s best to purchase the unsweetened variety. While many kinds of non-dairy milk are still considered to be healthy, some contain added sugars to improve the flavour. 4. Condiments If you want to add an extra burst of flavour to your food, be aware that this could lead to an increase in your sugar intake. Items such as ketchup, barbecue sauce, hoisin sauce, and salad dressings often include additional sugars, so it is important to keep that in mind. More tips Watch out for products with many different types of sugar On packaged foods, ingredients are typically displayed in order of weight, with larger quantities being listed first. Some manufacturers exploit this by employing smaller amounts of three or four different kinds of sugar in their products. This way, the product appears to be lower in sugar content, even though it may actually be an important ingredient. Watch out for health claims Many products have claims of being healthy on their packaging that don’t really provide the full story. This includes words like “natural,” “low-fat,” “diet,” and “light” which give the idea of the product being healthy, although they are usually packed with added sugar. To ensure you are selecting products that are healthy, it is important to disregard these claims and take the time to read the label. Watch out for suggested portion size The food industry commonly reduces portion size to deceive consumers into thinking they are eating less sugar than they actually are. For example, a small pizza or bottle of soda could be comprised of multiple servings. The sugar content individually may not be high, but it is easy to consume two or three servings in one sitting. To prevent this from happening, it is important to look closely at the number of servings per container. Takeaway Most people consume more sugar than they need. These excessive amounts of sugar consumption are because of added sugars in packaged products. Be on the lookout for added sugars on food labels. Foods like cereal, yogurt, condiments, and non-dairy milk can be loaded with sugar. By looking out for added sugars, you can make healthier food choices.