You’ve committed to a weight loss plan now the weather’s warming up or maybe you’ve booked a spring holiday and looking to lose a few pounds but just can’t stay on diet track?
So many of us slip off the diet wagon simply because we think we feel hungry all the time but there is a solution.
That nagging feeling of wanting to graze or give into cravings could be a sign of an overload of the ‘hunger hormone’ leptin which is distorting the way you feel about food!
Leptin is produced by the fat cells and its job is to let the brain know when we’re full and just as importantly to regulate energy levels. Becoming leptin resistant is a problem for most of us at some point when we’re trying to lose weight as it can send sugar levels spiralling as well as your belly rumbling. Switching to foods that release energy giving calories more slowly will help keep metabolism boosted and leptin levels low.
Bethan Lamont at lactose-free cheese specialist company Eatlean recommends eating a more protein-based diet. She says: ‘Protein-rich foods like cheese, milk, meat and poultry contain dense macronutrients that help fill us up for longer. Include more fish, chicken and good quality cheese at meal times and opt for protein snacks such as Eatlean Cheese Snack Bar, £2.25 at good supermarkets when you feel the urge to nibble something sweet!.
To keep blood sugar levels steady it’s important to avoid refined sugar in your diet. Leading nutritionist Kate Cook, besensationalat60.com, says: ‘Refined sugar and sugar-loaded carbs can trigger release of cortisol that works with leptin to encourage fat storage.
Switch to fibre-loaded foods to keep the balance right: load a Nairn’s Oatcake with scrambled egg as a healthy breakfast or as a light supper for when you’ve a busy day. Or fix a bowl of porridge for breakfast or mid-norming or afternoon snack. The Great British Porridge Co has a whole range of delicious organic oat porridge blends including Strawberry & Peanut and Coffee Latte that you can whip up in the microwave and top with fresh fruit slices. Soak them overnight with a little yoghurt, nuts and dried fruit so you always have something healthy but tempting to eat or toss them, into smoothies. Price £25 for a starter pack of 5, visit atbritishporridge.co.uk for details and recipe ideas.
Leading GP Claudia Ashton, roczen.com, explains how stress play a part in weight gain: ‘When we’re stressed we release more of the fight/flight hormone cortisol into our system which ultimately leads to inflammation and weight gain. Take time out to take a walk in nature, practice 10 minutes of yoga or stretching a day, or simply relax in a warm bath.
It’s also important to recognise the difference between being hungry or just plain thirsty. Very often when we think we need to eat, just having a long cool glass of water can quickly ease the feeling as it’s our body’s way of telling us we’re dehydrated. If you don’t like drinking water straight, take a look at the Jamu Wild Water, natural flavoured prebiotic sparkling water drinks that are a perfect alternative to fizzy drinks and help hydrate the body.
Bursting with botanicals and nutritional benefits, Jamu drinks are low calories, allergen fee and with no added sugars. Each can also contains gut-friendly prebiotic fibre, with 5g in each 250ml serve, as well as vitamin C and zinc. There are three delicious, all-natural flavours to choose from; Raspberry, Blood Orange and Lemon, £25.00 for 12 cans. Make sure pack them for picnics this spring, too!
