The Science That Underpins Our Local Service
Having the support of a Nutritionist and our friendly groups throughout your journey will increase your body fat loss and health outcomes compared to if you attempted our Nutrition alone. A study published in the journal of Obesity Surgery1 found that individuals that attended support groups lost more body fat versus those that did not attend. Furthermore, our groups will not only support you but will give you the benefit of an industry expert delivery the help.
Appetite regulation is the most important determinant when considering energy balance for body fat loss and health outcomes. A recent review published in Frontier in Nutrition2, suggests that consuming diets high in sugar increase appetite and reduce cognitive function. Therefore, we believe that saving sugary sources of food, including fruit, for around exercise when insulin sensitivity is increased3.
Excess sugar intake, particularly in the morning can systematically increase cortisol levels8 which can negatively affect fat metabolism9. Using this evidence and other sources we discuss about protein and appetite regulation5, eating a high protein, lower carbohydrate breakfast is a strategy which promotes decreased energy intake and satiety.
Increasing protein intake to 1.6-2g/kg per day has a positive impact on many bodily processes. It increases net protein balance,4maintenance of muscle health4and appetite regulation due to its high satiety rates5. Furthermore, protein increases diet induced thermogenesis (DIT) which increases your metabolic rate and energy expenditure6,7.
Vegetables are high in fibre10, low in calories11, provide you with varied micronutrients12 and finally improve anti-oxidant status in the body12,13. Due to these factors, we believe you should be eating at least 5 vegetables per day and more if possible.
Our Nutritionists will provide you with simple ways to do this. Furthermore, our food first approach is supported by Woodside and colleagues13, who suggests whole food sources have an exacerbated effect on health outcomes and overall human longevity versus those that consumed supplements.
There are several different types of fats, and choosing a low fat diet can be detrimental to health due to the inability of the body to absorb fat soluble vitamins, A, D, E and K14.
Fat-soluble vitamins play integral roles in a multitude of physiological processes such as vision, bone health, immune function, and coagulation and therefore ensuring we eat the right amounts of unsaturated, polyunsaturated and saturated fats is vital for your health.
A recent review published in the BMJ suggests that trans and saturated fats increase your risk of mortality, cardiovascular disease and diabetes15, therefore we put emphasis on not just counting calories or reducing fat intake, but choosing the fats that will improve your overall health and not just how you look in the mirror.
- Orth, W. S., Madan, A. K., Taddeucci, R. J., Coday, M., & Tichansky, D. S. (2008). Support group meeting attendance is associated with better weight loss. Obesity surgery, 18(4), 391-394.
- Lowette, K., Roosen, L., Tack, J., & Vanden Berghe, P. (2015). Effects of high-fructose diets on central appetite signaling and cognitive function. Frontiers in nutrition, 2, 5.
- Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ open sport & exercise medicine, 2(1), e000143.
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 52(6), 376-384.
- Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S-1561S.
- Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.
- Kassis, A., Godin, J. P., Moille, S. E., Nielsen-Moennoz, C., Groulx, K., Oguey-Araymon, S., ... & Kapp, A. F. (2018). Effects of protein quantity and type on diet induced thermogenesis in overweight adults: A randomized controlled trial. Clinical Nutrition.
- Gyllenhammer, L. E., Weigensberg, M. J., Spruijt‐Metz, D., Allayee, H., Goran, M. I., & Davis, J. N. (2014). Modifying influence of dietary sugar in the relationship between cortisol and visceral adipose tissue in minority youth. Obesity, 22(2), 474-481.
- Baudrand, R., & Vaidya, A. (2015). Cortisol dysregulation in obesity-related metabolic disorders. Current opinion in endocrinology, diabetes, and obesity, 22(3), 143.
- Englyst, H. N., Bingham, S. A., Runswick, S. A., Collinson, E., & Cummings, J. H. (1988). Dietary fibre (non‐starch polysaccharides) in fruit, vegetables and nuts. Journal of Human Nutrition and Dietetics, 1(4), 247-286.
- Darmon, N., Darmon, M., Maillot, M., & Drewnowski, A. (2005). A nutrient density standard for vegetables and fruits: nutrients per calorie and nutrients per unit cost. Journal of the American Dietetic Association, 105(12), 1881-1887.
- Woodside, J. V., McCall, D., McGartland, C., & Young, I. S. (2005). Micronutrients: dietary intake v. supplement use. Proceedings of the Nutrition Society, 64(4), 543-553.
- La Vecchia, C., Altieri, A., & Tavani, A. (2001). Vegetables, fruit, antioxidants and cancer: a review of Italian studies. European Journal of Nutrition, 40(6), 261-267.
- Reddy P, Jialal I. Biochemistry, Vitamin, Fat Soluble. [Updated 2018 Nov 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2018 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534869/
- De Souza, R. J., Mente, A., Maroleanu, A., Cozma, A. I., Ha, V., Kishibe, T., ... & Anand, S. S. (2015). Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. Bmj, 351, h3978.
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