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Topics: Health, Social Media, Diet
Ella Scott
A nutrition expert has detailed his ‘secret weapon’ when it comes to losing weight; a method that the NHS has also backed for living healthily.
Popular diets don’t work for the vast majority of people, as per previous studies. This is because while restricting food can cause short-term fat loss, it is also associated with weight gain in the long term, as per research published in Cureus.
According to Fraser Reynolds, a nutrition coach with almost 500,000 Instagram followers, most people fail at cutting down their size because they are ‘eating the wrong types of food’.
In a video posted to social media, the specialist illustrated the difference between 200 calories worth of chocolate and 200 calories of vegetables.
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With around five to six squares of Cadbury’s Dairy Milk containing 200 calories, and around 600 to 650 grams of green beans containing the same, it’s easy to assume which is likely to keep you full for longer.
"Vegetables are high in volume, high in fibre, and ridiculously low in calories. Which means you can eat more food, feel fuller, and still lose body fat. Not because vegetables are magic. But because they make a calorie deficit easier to stick to,” he said, as per NorthWalesLive.
"Less hunger. Less cravings. More consistency. And consistency is the thing that actually drives results.”
The specialist has also discussed how employing the ‘half plate method’ may make fat loss so much easier.
The model is engineered to help you control your food portions, with half of the plate being filled with non-starchy vegetables, such as broccoli, lettuce, Brussels sprouts, and cabbage.
Protein takes up a quarter, while the remaining part of the plate is where your carbohydrates, like potatoes, pasta, and rice, sit.
“Fat loss doesn’t need to feel like suffering,” the Speedy High Protein cookbook author explained in another clip.
“We all know vegetables are important, but here's what most people miss when trying to lose body fat.
“Now all these foods are high in volume, high in fibre and loaded with water and nutrients, meaning that it's going to keep you satisfied over the course of the day. This is your secret weapon when it comes to fat loss.”
Not only can the ‘half plate method’ help you lose weight, but it also has multiple health benefits, according to the World Health Organisations.
400g of fruit and vegetables is associated with a lower risk of heart disease, stroke and some types of cancer.
Other high points include improved digestion, lower blood pressure, and lower risk of eye issues, as per The Nutrition Source.
Meanwhile, protein has been associated with weight loss due to satiety.
That sense of fullness can help you to consume fewer calories,” Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab told Women’s Health Magazine.
Moreover, feeling fuller for longer periods of time can even help reduce cravings for other, less nutritious foods, as per endocrinologist Rekha Kumar.
Hydration is also an important factor when it comes to weight loss efforts.
The NHS advises drinking six to eight cups of fluid per day. This can include water, milk, tea, and coffee.
"The amount you eat is just as important as what you eat – no matter how healthy your diet is, you can still put on weight if you are eating too much. Having more calories than your body needs each day can lead to weight gain,” the health service added.