5 Ways to Make Weight Loss Easier Through Nutrition

5 Ways to Make Weight Loss Easier Through Nutrition

Body Composition
I have been a dietitian for around 5 years now. Throughout this journey, a large percentage of my clients have been those who are looking to lose weight. And there is a tonne of stuff I have learnt along the way. There is no one thing that is the secret to all this. Most people would benefit from more knowledge, but that alone is not the answer. No individual behaviour change strategy will be suitable for everybody either. No mindset hack will work for everybody. But what I will try to cover in this post is 5 key things that are universal concepts that will help most people, regardless of what strategy you are using for weight loss. Higher Protein Intake Per calorie, protein is the most satiating macronutrient. Per…
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Nutrition for Fat Loss: A Dietitian’s Guide

Nutrition for Fat Loss: A Dietitian’s Guide

Body Composition
Fat loss is some that from a nutritional perspective is somehow both simple and incredibly complex. Understanding nutritional priorities when it comes to fat loss can make the process seem simple. It can also make it easy to avoid focusing on things that do not really matter. But it can be ridiculously complex when you factor in all the details that can be relevant. This post is going to cover the fundamentals of nutrition for fat loss, while also touching on a lot of practical points. As a dietitian writing about nutrition for fat loss, the training/exercise aspect will not be discussed in this post. But if your goal is fat loss, it makes sense to also be training or exercising in an effective manner that also lines up with…
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Are Refeeds or Cheat Meals Beneficial for Fat Loss?

Are Refeeds or Cheat Meals Beneficial for Fat Loss?

Body Composition
Refeeds or cheat meals/days typically involve either a day or meal that is significantly higher calorie than what is regularly being consumed. Generally, they are undertaken during a dieting phase where you are consistently in a calorie deficit. And from what I see, they are most often performed once per week, often on a weekend. A cheat meal is typically just a high-calorie meal that is generally high in carbs and/or fat. A cheat day or refeed day is a day that is usually either a day at maintenance calories (instead of a calorie deficit) or a calorie surplus. Refeeds and cheat meals/days are pretty much interchangeable phrases, although I prefer the term refeed since that implies that it is being utilised for purposes beyond just a break from the…
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