"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

Low Calorie Diet Meal Plan

Lisa Cutforth - Tuesday, June 18, 2013

I am known for not being a fan of meal plans, or low calorie diets.  So why then have I spent the last six weeks painstakingly trying to create the perfect low calorie meal plan?

I'll start with the reason I am not a fan of meal-plans and low calorie diets. 

Low calorie diets focus primarily on "calories".  All calories are not created equally, and low calorie does not mean healthy or balanced necessarily.  I have rarely seen "low calorie diets" done well or nutritiously, partly because people end up eating "fake food" and counting calories rather than nutrients.  It is possible to get low calorie nutritious meal-plans all over the web, great software that you can punch in your stats and it pulls up a nutritious low calorie meal plan for you to follow, but they can be complicated (fancy recipes, specific foods not always to your tastes or your budget, individual so difficult to adjust for a family), and so despite them being a great resource they seem to have poor compliance.  And no matter how good a meal plan is, if you don't stick to it, you won't get results.  Personalised meal plans I have devised for my clients in the past have also had low compliance, people get bored or lose interest, and a meal plan doesn't address triggers, or teach you how to make choices in the real world.

So then why am I creating a low calorie meal plan?

Meal plans can be a great starting point, a guide or blue print for how to combine foods or structure meals, or gauge portions. Low calorie and low glycaemic load diets have been found to be an effective approach to weight management and longevity if they are done well.

So I figured if I created a meal plan that addresses some of the weak points in meal plans and low calorie diets, we might be onto a blueprint for "the perfect modern day diet".  If it is easy to use and practical for the whole family, if it meets nutritional needs, if it is low calorie and low glycaemic load, and doesn't leave you hungry, if it is easy to follow and gets you results and is the blue print for a system of eating... then I am REALLY HAPPY to promote it and encourage you to use it...  

I will let you know when it is available... and I will definitely be asking for some people to help me test and review it!!!

If you have comments to help me in this process... please get in touch and tell me what you would like this plan to include or need it to be to meet your needs!

Think carefully about what you want, when you say "weightloss"

Lisa Cutforth - Monday, June 17, 2013

People have become "obsessed" with a number on a scale and it is such an inaccurate reflection of "physique", health, and the amount of excess fat you are carrying.

When I say to my clients, be careful with what you are doing because you could be "losing muscle" instead of fat, they don't always get just how important this is for their weight loss long term.

Muscle is the thing that sets your metabolism, so the more muscle you have, the higher your metabolism.  Also although you may not weigh that much if you have burnt fat but increased your muscle mass, you will certainly have affected your frame and your tone.  You will be physically smaller, and that's because muscle is denser than fat so takes up less fat.  It also uses up more energy so helps you get the fat off.  Whereas if you just lose weight (some muscle, some fat), as you lose fat you send your body into a stress or "scared" state which will cause it to slow down or readjust your metabolism and as you have less muscle you will burn less anyway.  Then if you start eating more again... you can actually quickly regain lost fat, and more.

I really enjoyed this comparison of two friends approach to weight loss.

"If you gained 10kg of muscle at the same time you lost 10kg of fat, you would be smaller, about 1.4 liters smaller. On the scale you would weigh the same but your pants would be looser and your metabolism would have increased so now you're burning more calories even when resting, allowing you to tolerate eating more food to stay at that same weight.

Let's say you and your friend decide to start two different weight loss programs at the same time. After 6 months, you've lost 10 kg by working out, eliminating a lot of processed foods & replacing with good healthy foods, while your friend has lost 11 kg by lying in bed drinking coffee and smoking.

Your 10kg scale weight loss might equal a 10 kg muscle gain with a 20 kg fat loss. If so, you'd be 12.3 liters smaller.

On the scale, it would look like your friend who lost 11 kg (9 kg of muscle and 2 kg of fat) was doing better, but in fact, she'd only be 10.7 liters smaller, making her 1.6 liters bigger than you and not looking nearly as good for a similar weight on the scales. Ha!

Meanwhile, going forward, who will maintain her new weight more effectively? It sure won't be your friend."

This story does oversimplify things a little but it makes an important point.  You benefit most when you exercise and eat well.  If you just restrict calories you will lose weight (and maybe faster and comparitively more than others in the short term.  But if you don't exercise your weight loss won't be sustained and you may actually regain it all. It's not just about "losing weight", if you want to keep it off, you may need to be clearer and wiser with your goal setting. 

That's why the magic formula for lasting "weight loss" is:

1. A high nutrient, low GL, low calorie diet

2. Half an hour of exercise every day

3. Doing 1 and 2 until they become habit!

Strong is the new skinny!  Remember when you set your goals, perhaps also think about numbers like:  waist circumference, dress size, jean size and not just "the number on the scale"!

Source: Ben Longley: http://www.thefoodcoach.com.au/articles/?ArticleID=1362


Recent Posts


Tags

should I eat organic veggies natural alternatives to drugs strength how to love exercise foods in season, seasonal recipes alzheimers celebrate life indigestion 7 Tips to Lower Your Cholesterol and Protect Your Heart addicted to chocolate relationship with food fruit fun breast cancer awareness video hot guys muffins ask my doctor healthy cooking demonstration happiness course sexy salad pop-eye and spinach life love food do i have to drink milk; where do i get calcium from; non dairy calcium sources nutrition organic vegetables how to be happy life choices Add new tag relax avoiding a choice cooking with allergies is chocolate bad for me muscle wasting taking a break assertiveness low calorie meal plan food allergies Nina Simone hunger and stress gluten intolerance dancing motivation healthy fast food, healthy take away lunch drugfree alternatives healthy shopping immune boosting tips how to say no nutritionists diet diary benefits of sleeping how to get more of exercise natural toothpaste recipes for allergies are frozen veggies any good childrens lunch boxes sustainable living, rural development, organic gardening, rampumps, biogas dance calorie controlled diet health for busy people salad stress, keys to managing stress, benefits of stress dangers of multitasking while you eat cooking class in brisbane improve your memory happiness workshop music to know and not do is not yet to know corporate wellness control brain health empty your mind Happiness health with 10 % effort homocysteine fruit and vegetable shortage recipe heart disease low calorie diet sugar and add ways to improve prostate health low cholesterol Lisa's Diary time management and healthy living Alan Pease nutritionist benefits to keeping a diet diary simple 7 day detox plan how to avoid doing the right thing and getting the wrong results detox are grains healthy weightloss weight fresh breakfast memory have more energy fresh start the power to choose support your body heart foundation tick explained getting fit trans fats comfort eating allergies 10 % principle performance christmas breast cancer awareness great second hand books healthy cooking party recipies 7 steps to detox what is healthy food Dr Randy Pausch on Oprah diet diary how to avoid injury during exercise increasing energy real food Egg allergy healthy wine, healthy beer, healthy alcohol options mood I don't get hungry what is a good breakfast how to check your breasts health pioneers health immune system food sensitivities make stress work for you nutritious cholesterol lowering diet reasons to eat foods in season nutritionist in brisbane comfort foods which is better for you butter or margarine best exercise skip meals Sensational focus feels good breast cancer prevention is sugar bad making time to relax libido taking responsibility what is movember high cholesterol benefits of strength training, why you should strength train fatigue sensitivity to milk Lactose intolerance weight loss love, loneliness I've Got Life have fun in the kitchen wrong type of exercise, exercise and results soft drink and behaviour problems energy Cancer success and you delicious healthy shopping list quick eating solutions sugar and adhd mobile phones and brain cancer, Dr Teo seasonal quick and tasty recipes sexy salads soccer, role of team sports in longevity, role of exercise and community in longevity nutritious cooking leaky gut, gut health, symptoms of leaky gut keep focused overindulge anxiety herbal toothpaste quizz quick recipes ability to respond life lessons health one step at a time blood pressure food intolerances cheap fruit and vegetables, what's in season in autumn in australia new year's resolutions go for 2 and 5 gift comfort pig soft drink and behavior problems skipping meals image Laughter and stress the tummy beast four questions you must ask your doctor before taking medication healthy cooking parties prostate cancer reducing coffee maintain a healthy weight, underweight fussy eaters diet diary of a nutritionist Nutritional Therapist fun obesity

Archive