Valentine's Day is just around the corner. But when you're planning a romantic dinner for two—striking the perfect balance between health and indulgence is essential if you’re on a weight loss journey.
Thankfully, there are plenty of low-calorie recipes that you and your partner can enjoy guilt-free without compromising on taste.
We’ve got some mouthwatering dishes for you to try that are packed with flavour, but won't derail your healthy eating goals.
From appealing appetisers and moreish main courses to decadent desserts and delicious drinks—we've got you covered.
You’ll be able to savour every bite without worrying about excess calories.
Here are some Valentine’s Day dinner ideas for you to indulge without the guilt and impress your date with your skills in the kitchen.
Planning a romantic and guilt-free Valentine's Day dinner doesn’t (and shouldn’t) have to be stressful or time-sapping.
Just bear in mind these few simple tips to create a menu that is both delicious and nutritious.
Now, let's dive into some recipes that will feel like they were cooked by Cupid himself.
Start your Valentine's Day meal on a light but full-flavoured note with a healthy appetiser dish—like one of these mouthwatering culinary masterpieces.
That’s it! Some pretty easy first-course options that are tasty, healthy, and quick to make.
Oh, and it will seem like you’ve made a lot more effort than you actually have (don’t worry, we won’t tell). Bonus.
Now, let's move on to the main dish recipes.
The main course is the star of your Valentine's show (apart from yourself, of course)—and these low-calorie recipes will not disappoint.
These main courses are all low in calories, but big on taste. So you and your Valentine will have plenty of room for dessert later on.
Next, let's move on to some yummy side dish options.
The right side dish can elevate a meal, so try these light and extra flavorful options to complement your Valentine's Day dinner.
All of these side dishes partner up really well with the main courses above—so feel free to experiment with pairings.
Now, let's move on to the sweetest part of the meal: Desserts (yum).
No romantic Valentine's Day dinner is complete without a treat.
These indulgent dessert recipes will satisfy your sweet tooth without derailing your healthy eating goals.
These desserts are the perfect way to end your dinner on a sweet note.
Finally, let's quench your thirst with some refreshing and low-calorie drink options.
After your delicious dinner, it’s time to toast to the romantic night with a drink (or two).
Try these refreshing, low-calorie drink recipes to round out your evening.
Whether you choose to go alcohol-free or not, these drinks can enhance any date night or fancy dinner party (for two).
A meal with your partner should be fun and stress-free, and that’s what all of these Valentine’s Day dinner ideas are all about.
These delicious culinary concoctions will help you set the scene and create a romantic atmosphere without taking hours to prepare.
So go ahead and indulge yourselves for the night. Every recipe on this list can fit neatly into your healthy lifestyle, is surprisingly easy to create—and can make your special evening just a bit fancier. Enjoy.
]]>The skinny injection.
If you’re thinking about losing weight, it’s almost impossible to ignore the hype around these so-called miracle weight loss drugs.
Not only are these injections hitting the headline news almost daily, with celebrity success stories, but they’re getting health professionals genuinely excited about the potential of these weight loss solutions—and the impact they could have on chronic weight management.
Ozempic, Wegovy, Trulicity, Mounjaro…it seems like every day, there’s another name thrown into the skinny injection mix. And with so many choices on the ‘skinny menu’, it can get confusing to understand what (if any) the differences are between all the weight loss injection options.
And, if any are right for you and your weight management journey, understanding the potential health implications and risks is the most important thing.
To help you on your journey, here we’re going to explore the difference between Wegovy and Mounjaro, and consider whether they’re the silver bullet for weight loss that people have been waiting for.
Let’s get started.
The weight loss industry is no stranger to so-called silver bullet solutions. It seems like there is a new miracle obesity cure every year.
And it’s totally understandable—weight is essential to your overall health—people want to look and feel their best, and having a healthy weight can help with that.
You’re probably here reading this as you want to lose weight, and a new solution that promises to help you do just that is enticing.
But is the skinny injection the one that finally fulfills the dreams and wishes of those looking to lose weight?
The on-label, Food and Drug Administration (FDA approved) use for weight loss injections is obesity and blood sugar management for those with diabetes and associated conditions —it’s why this medication was originally developed.
But, there has recently been an influx of people using it off-label as a means to lose weight after the realisation that it was a by-product of the injections.
So much so that there has been a Wegovy shortage in the UK and around the world, causing people with diabetes to struggle to get the medication.
But is it really worth it? Or do the risks associated outweigh the potential benefits?
Let’s find out.
With multiple different active ingredients and brand-name weight loss injections available on the market—it can be confusing to understand what the difference is between them all—or if there are any.
Are they the same medication or different?
So, let’s look at two of the most common brand names available in weight loss injections to understand the difference between them in terms of side effects, effectiveness and cost.
First, we have Wegovy, a brand-name medicine containing the active ingredient semaglutide made by Novo Nordisk. Wegovy has the same active ingredient as the celebrity favourite, Ozempic.
It’s used to help people with specific conditions manage their weight, including…
It comes in the form of a pre-filled, single-dose injectable pen that people take weekly and ranges from a starting dose of 0.25mg to a maintenance dose of 2.4mg.
It is a GLP-1 receptor agonist and works by altering your appetite hormones, essentially making you feel fuller throughout the day, battling hunger cravings so that you eat less and, therefore, lose weight.
Read: Everything you need to know about Wegovy to discover the ins and outs of this so-called ‘miracle weight loss drug.’
Next up is Mounjaro, which is made by Eli Lilly with the active ingredient tirzepatide.
It works in two different ways: mimicking two hormones that support blood sugar and weight loss. In addition to being a GLP-1 receptor agonist, it is also a glucose-dependent insulinotropic polypeptide (GIP) mimetic, which helps fat cells store excess energy.
Again, it was mainly developed for the treatment of blood sugar in patients with Type 2 Diabetes but is now used for obesity management in adults. To qualify for Mounjaro, you’ll usually need to…
The other main difference with Mounjaro is the dosage taken, which is much higher than that of Wegovy—starting at 2.5mg per week and going all the way up to 15mg/per week.
Wegovy and Mounjaro are both prescription drugs in the US and UK—you can get them either by visiting a health provider or via online consultation.
But, it’s worth noting at this point that while both are designed to be prescribed and administered via a medical professional for a specific subsection of people, their rising popularity has led to a black market for weight loss injections.
This, at best, is resulting in people being scammed, with medication not turning up after payment is made.
At worst, it’s been shown that medication bought on the black market is often counterfeit, and with no regulation, there’s no guarantee that the tested and safe active ingredients are what you are taking.
This is putting your health at risk and is a dangerous side effect of the rise of weight loss injections such as Wegovy and Mounjaro.
If you’re going to take a weight loss injection, we strongly recommend that you speak to a registered medical professional and take the medication under their guidance.
While losing weight is the main aim of the game, some unwanted side effects can come with taking weight loss injections—some more serious than others.
And it’s one of the main criticisms that comes with the rise of weight loss injections—and why the black market sales of them are particularly worrying.
Yes, you might want to lose weight, but not at the cost of your health.
Let’s look at what these side effects are and whether they’re worth it.
While Wegovy can help people reach their weight loss or management goals, it comes with its fair share of side effects, including…
While these are mild and should be reduced over time, there are some more worrying and severe side effects, including pancreatitis, gallbladder problems, kidney problems, and a serious risk of thyroid cancer.
In fact, Wegovy even has a boxed warning for thyroid cancer—which is the most serious warning that the FDA can give.
The side effects of Mounjaro are often seen as more severe than Wegovy—which dissuades people from using it.
The Mounjaro website states that the most common side effects are…
And that these usually happen when the dose is being increased and will be minimised over time.
But, it’s also suggested that Mounjaro has more severe side effects than both placebos and other weight management injections.
In a randomised controlled study comparing tirzepatide (Mounjaro) to semaglutide (Wegovy/Ozempic), there were more serious side effects, higher discontinuation and more deaths with tirzepatide.
Some of the more severe side effects include kidney and stomach problems, which is why it’s so important to take it under the supervision of a licensed medical professional.
So, while they are both FDA-approved and have gone through various clinical trials, there’s still the worry that, alongside significant weight loss, they can have long-term impacts on health.
Summary… Both are associated with mild side effects. But, studies suggest Mounjaro’s might be more severe, which leads to higher rates of discontinuation |
Although prescribed, there is still a cost for the drug, which will vary depending on how long you intend to use them
It will depend on your insurance coverage, with some paying as little as $25 per month through insurance and utilising Wegovy savings programs. But for most people, it’s around $300 per weekly dose.
In comparison Mounjaro is around $1500 per month, again depending on your insurance plan and other various factors.
So what’s the verdict?
With weight loss outcomes potentially being the most important factor when people are deciding which injection is best for them.
Wegovy is effective for body weight loss, with the Lancet showing that those on Wegovy were less likely to gain weight (compared with those only implementing lifestyle changes)
While for those combining Semaglutide and lifestyle changes 10% lost 1 to 10% and 87% lost more than 10% body weight.
There’s no doubt that Mounjaro can help with significant weight loss—potentially even more so than Wegov—with research comparing the higher doses of tirzepatide, suggesting it might reduce weight by 5.15kg more than semaglutide.
But, for both, it’s important to understand that a healthy diet and lifestyle changes are essential otherwise—you’ll regain the weight when you come off it.
It’s not an isolated solution: You’ll still have to put in effort—otherwise—the weight will go back on pretty swiftly.
Summary… Ultimately, you need to speak to a healthcare professional to figure out which, if either, is the best solution for you and your weight management needs. |
If, by this point, you’re worried about the health implications of taking weight loss medications, you’re not alone.
Although the results can be tempting, for many, the side effects and safety implications lead them to try something else.
One thing it’s important to remember is that both weight loss injections are meant to be used alongside a healthy diet and exercise to get the best results. And not making healthy lifestyle choices is the reason that many people put the weight back on.
So, the first alternative is to ensure that your diet and exercise regime are in a good place before jumping to medical intervention.
NOTE: A study by the Lancet did suggest that interventions were more successful when it came to weight loss than lifestyle changes alone, so it’s understandable that you’ll want to do something.
So, the other alternative is a natural weight management supplement, like PhenQ—which can help naturally suppress your appetite and boost metabolism, leading to weight loss.
Again, for the best results, you’ll need to use this effective alternative to complement a healthy, balanced lifestyle.
So, the bottom line is that while interventions can help—a healthy lifestyle to maintain the weight you want is always going to be essential.
There is no silver bullet.
Sure, weight loss injections are gaining hype in the mainstream media for a reason. They have been seen to have a huge impact on weight loss.
If you’re thinking of getting one, the first step should be to speak to a healthcare provider, and ultimately, they will guide you toward the one that is most suitable for you. While it’s good to be aware of the implications and side effects—it’s not a decision that you should be making alone.
But, while they do help you lose weight, once you stop taking them, it’s likely that the weight will pile back on if you don’t focus on making healthy lifestyle choices. Plus, the side effects can be, at best, difficult to deal with and, at worst, dangerous to your health.
So, if you’re massively overweight and unhealthy, it’s something your physician might recommend. But otherwise, you might be better off incorporating natural weight loss supplements alongside a healthy diet and exercise.
Something like PhenQ, can help boost metabolism and reduce appetite and cravings naturally and without side effects, alongside a healthy diet and lifestyle.
If you want to figure out the difference between PhenQ and injections, read our essential guide right here.
]]>We’ve all been there. Hungry on the go (or at a desk) with nothing healthy prepared to eat, inevitably leading to buying a lunch out of convenience.
Not only is the food often less than nutritious—derailing any weight loss progress—but it’s also usually way more expensive than it would be if we’d made a meal at home.
It's a lose-lose situation if ever we’ve heard one.
Lunch is an incredibly important part of your day, especially if you’re trying to lose or maintain weight in a sustainable way.
The truth is, while it might be tempting to skip lunch or eat something quickly, getting a healthy, balanced meal can go miles towards helping balance hormone levels and hunger, helping with your weight loss goals in the process.
But what do you eat if you’re on the go or out of your house that still hits the spot and is healthy?
We’ll tell you.
We’re sharing our favourite healthy (and sooo delicious) lunch box ideas for when you’re on the go—perfect for adults (or anyone in your family, really).
If you’re trying to lose weight, it can be tempting to grab something small for lunch or even skip it altogether, especially if calorie counting is at the forefront of your mind.
But, it’s usually counterproductive and having a healthy lunch offers a bundle of benefits. Eating at lunchtime keeps your metabolism ticking over, stops you from having hunger pangs in the afternoon, balances hormones and energy, and is a more balanced way to live than restricting yourself (that’s no fun).
Of course, the balanced part in mind is still important. We’re not suggesting you wolf down a McDonald's every lunchtime, but there are ways to be more than satisfied post-lunch while feeling and looking your best.
Meal planning and making lunch can take the stress out of the day and set you up to achieve your goals.
At the start of the week, figure out what you want to make for lunch and meal prep, whatever you can. This will empower you to bulk buy groceries and prepare whatever you can—saving you time on the day.
It might also be time to invest in some quality storage containers. Doing so will allow you to prep and store food in the fridge in advance, so you can take your lunch with you on the go.
Plus…who doesn’t love a cute storage container?
We’ve picked these meals as they are healthy and versatile. You can mix and match protein and veggie options so that the days don’t become too boring. Nobody wants to be eating bland, boring food day in and day out.
But we’ve also paid careful consideration to the prep work, as we know making lunches for yourself (and potentially a few mini-mes) is not the most fun task.
So, get ready for our list of convenient, delicious and healthy lunch ideas.
Yum.
Packed with protein, fibre, and vitamins, this colourful salad is perfect for a healthy adult lunch. It's versatile, easy to prep, and you can customise it with your favourite veggies.
Embrace the flavours of the Mediterranean with a delicious wrap filled with grilled chicken, feta cheese, hummus, and fresh veggies.
This satisfying option is light and packed to the rafters with nutrients—you can also mix up your protein and veggies daily to keep things exciting.
Spice up your lunchtime with a Thai-inspired salad.
Made with whole wheat noodles, crunchy vegetables, and a zesty peanut sauce, it's a perfect blend of flavours and textures.
Here’s a quick-fire recipe idea for your inspiration.
Take a break from the usual sandwiches and switch it up with a bento box filled with homemade sushi rolls.
Use a variety of veggies, proteins, and delicious sauces to make it an exciting lunch option.
If you’re a Tupperware lover, then you can even invest in an exciting bento box to make the meal more authentic (and inject a little excitement into your working day).
Packed with plant-based protein, chickpeas are an excellent addition to any lunch box set to keep you energised and feeling full for the whole day.
Toss them with fresh veggies, herbs, and a tangy lemon dressing for a refreshing salad that fills you up.
Transform ordinary bell peppers into a satisfying lunch by stuffing them with a delicious mixture of quinoa, veggies, and cheese.
These colourful and nutritious peppers are easy to prepare ahead of time and reheat whenever you're ready to eat.
Ditch the bread and go for some refreshing lettuce wraps instead.
Fill them with lean turkey, avocado, crunchy veggies, and a dressing of your choice to make them delicious.
Again, swap out the protein and vegetables as required to keep things interesting.
While a pot noodle might not be the most nutritious of meals, you can prep your very own healthy and delicious version at home.
Use a large heatproof jar (a leftover, cleaned-out glass jar with a lid is perfect), and layer in noodles, topped with protein, veggies (ginger, shredded carrots, courgette), and soy sauce. Triple yum.
Once you’re ready to eat, pour boiling water over it and let it sit for 10 minutes to cook. And, just like that, you’ll have a healthy on-the-go pot noodle that will keep you feeling full and feeling great throughout the day.
Indulge in the flavours of the Mediterranean with this wholesome and filling hummus bowl.
Top a bed of quinoa with hummus, roasted chickpeas, cucumber, cherry tomatoes, feta cheese, and a drizzle of olive oil. Easy peasy.
Enjoy a vibrant explosion of flavours by assembling your own Buddha bowls, filled with a mix of grains, proteins, veggies, and a delicious homemade dressing.
Customise it to your liking and enjoy a nutritious and satisfying lunch.
Unleash your inner sushi chef and try your hand at making your own sushi rolls.
Experiment with different fillings like shrimp tempura, avocado, mango, and spicy mayo for a fun and interactive lunch option.
While we’d all love to make it from breakfast to lunch (and then lunch to dinner) doing nil-by-mouth, the reality is we all get a little peckish and need to supplement with some snacks.
This can be the downfall for many people, as they reach for candy or chips and derail all the effort they’ve put into a healthy lunch.
So, set yourself up for success by prepping some healthy snacks that you can reach for if you are feeling hungry between meals.
Chop up some fresh fruit, make a fruit and veg smoothie or have some carrot and celery batons on hand.
These foods are nutritionally dense and will give you some much-needed nutrients— keeping you full without overdoing it on the calories.
For extra inspiration, read our guide to healthy snack swaps guide right here.
Food is a really important part of staying on track with your weight loss goals. But it doesn’t have to be complicated or time-consuming.
You can even prep these healthy meal options in advance to make sure that you can eat healthy no matter where you are having your lunch: at home, on the go, or in the office.
Oh, and if you need some healthy lunch options for the kids (that would also work for you), go and check out our article on healthy kids’ lunches. You’ve got this.
]]>The time has come when the kids return to school. Moms around the country have the dreaded job of coming up with ideas for kids' lunch boxes that are both healthy and go down a treat with the youngsters.
Lunch is the most important thing in the world. So while what our kids eat might not impact our own waistline, we still want to make sure they get the healthiest start in life and give them the energy they need to focus at school.
But anyone who’s had the job of making up school lunches will know that it can be tricky to create something that’s healthy and gets the kids excited about opening up at lunchtime.
The good news is, there are plenty of options to keep your kid's energy levels up if you’re willing to think a little outside the (lunch) box.
Plus, packing delicious and nutritious meals for the kid's lunch is a prime opportunity to prepare for your own healthy lunch snack.
So, what can you pack that’s quick to make, convenient, and ready to go?
We’re sharing some of our top lunch ideas for kids (that you can steal too).
It can be tempting to send your kids off to school for lunch. But packing their school food in a lunch box is a great way to keep some control over what they are eating (and how healthy it is).
Plus, if you’re smart about it, you can keep meals cost-effective by packing lunches in advance and batch cooking where possible.
Before we kick things off with unique and delicious ideas, it’s a good idea to get to grips with some tips to make things a little easier.
Making lunch for multiple people (every day) is certainly not an easy task— and when you add yourself into the mix—things can all become a little overwhelming.
But it doesn’t have to be.
Don’t go into the week and make the lunches off the cuff—this is a recipe for stress and disaster.
Instead, make a plan, and take some time out before the week begins to plan out the ingredients you need. Do a big shop and then batch cook what you can (more on that later).
Not only does thinking ahead keep you organised, but it might also get the kids excited about what is to come later in the month. Yummy tummies all around,
Depending on what you cook and how many kids you have, you could make a monthly menu, rotating ideas throughout the month to keep things fresh, exciting and, most importantly, organised.
Yes, you’ll have to put the bits and pieces together on the morning of, but that doesn’t mean you can’t do a little prep in advance.
If you know you’re going to be busy and want to cut down the time spent in the morning, you can strategically choose things that you can bulk cook and even freeze for school lunches. Easy peasy.
You might not have time to cook everything from scratch, but that’s okay— you cook meals every night, so take advantage and use some of the dinner leftovers. If you’re cooking some chicken, roast beef or turkey, stick it in a wrap for the next day, along with some veggies.
Or, if you don’t have any leftovers, you can use the cooking time to prep meals for the next day and take maximum advantage of the time you spend in the kitchen.
If you’re bulk-cooking food, you’re going to need somewhere to store it. Investing in good quality and varied Tupperware and storage containers will empower you to keep your food fresh the whole week.
Taking this savvy approach will allow you to easily store food and keep it fresh. Doing so will also enable you to batch-cook as much food as you need without the hassle of knowing what to put it in.
Not to be confused with storage containers, choosing the right lunch box is important for kids bringing their own lunch to school.
You’ll need to think about the actual lunchbox that will house your kids’ food for the day. Getting a leak-proof lunch box will keep your kids' meals fresh for the day and stop any messy spills from happening.
And, let’s face it, the right box can make the food look more appealing, adding to the excitement of the day —which is especially important for younger kids.
TOP TIP: Bento-style lunch boxes with compartments allow you to store different types of food separately, which is especially handy if you’ve got a kid who doesn’t like their food touching (or just likes a good bento box).
So, now we’ve covered our top tips, let’s get into what you can actually make for your kids to enjoy (that will also inject a little health into their lives).
Remember, most kids are going to be eating cold lunches in school when they bring their own, with no way of heating the food up.
So, you can enjoy all of these lip-smacking foodie suggestions cold—but they would also work as a hot lunch (if facilities allow).
Let’s explore.
Let’s face it: A wrap can be a little more exciting than your standard PB&J sandwich, and you can get a little more creative with the fillings.
Why not mix in a variety of colourful veggies like carrot sticks, bell peppers, and cucumber to fill them up with nutrients and fibre?
Roll them all up in a tortilla for a visually appealing and delicious lunch option. You can keep them veggie or add in some protein such as chicken or turkey.
Why is food on a stick just more exciting?
Add in an apple, and it might get an unexcited groan. But chop up some bite-sized pieces of their favourite fruits and stick them onto skewers, and suddenly you’ve got a refreshing and easy-to-eat snack that adds a little excitement to your life.
Another win for the busy, go-getting mom.
Lunchables are exciting, but the processed versions aren’t the healthiest for your mini-mes.
Ditch the pre-packaged versions and create your own healthier alternatives. Use whole-grain graham crackers, sliced cheese, and nitrate-free deli meats to give your kids a protein-packed lunch with a DIY twist.
Use a bento box to create a lunch full of surprises.
Fill each compartment with a taste bud-tingling mix of:
Placing everything in separate compartments will make your packed lunch creation look epic and keep your kids excited about their meal.
Pizza for lunch? Oh yeah.
Give the classic pizza a twist by making pizza muffins.
Use whole wheat flour and load them with veggies, cheese, and lean meat for a lunch that's nutritious and a lot more fun than it actually is (hidden health).
TOP TIP: Get a pizza muffin recipe here.
You can add this indulgent sweet treat as a healthy alternative to a dessert, or use it as a main meal option.
Layer plain Greek yoghurt, granola, and fresh berries in a portable container for a tasty and protein-rich lunch option. It’s that simple.
Layer your favourite taco ingredients in a mason jar for a mess-free and satisfying lunch.
Include lean ground turkey, shredded lettuce, diced tomatoes, avocado, and a dollop of salsa or Greek yoghurt. Delicious.
Make sushi rolls at home using whole grain rice and fillings like avocado, cucumber, and cooked shrimp.
Slice them into bite-sized pieces for an exciting and healthy addition to your child's lunchbox.
Whip some mini-quiches as a great way to mix things up. You can cook up a batch to include in school lunch for a few days in a row and alter ingredients as a way to add a little excitement to the kid's lunches.
TOP TIP: Check out this recipe here.
Everyone loves a PB&J, but how can you make it a little healthier?
It’s a firm favourite with a healthy twist, and you can use any nut butter you wish, like nut butter alongside a little jam (even homemade if you fancy and you have the time, of course).
It's a healthy classic if we’ve ever heard of one.
It might be a classic for the morning meal, but there’s no reason why you can’t bundle up all the breakfast favourites into a wrap for lunch.
Scrambled eggs, plus some beans, peppers, and cheese, will hit all the main food groups. Plus, they can be prepped and frozen in advance, taking them out the night before so they are ready to go for lunch.
TOP TIP: Get a breakfast burrito recipe here.
Again, a bagel might be thought of more as a breakfast food, but there’s nothing to stop you from popping it in the lunch box for your kids.
Cream cheese and fish or meat (such as salmon) is a great lunch option that covers all the macro groups—tasty, and it keeps them filled up.
Pasta salad is a great option and can be made really healthy, packed full of veg and protein.
It’s especially great for older kids who are growing and need something more substantial for their lunchtime meal in school.
Add in cucumber, cherry tomatoes, and cheese cubes to boost your kid's energy and keep them fuller for longer.
Remember, it’s not just about the main meal. You’ll probably have to add some snacks to keep them going (or eat after lunch).
The aim is for some easy, healthy snacks that will help keep your kids full, fuel them, and stop them from reaching for the chips or candy.
You can add in rice cakes, pita bread and hummus, string cheese or even some chopped veggies such as cherry tomatoes, peppers or celery. Done and dusted.
Lunch is one of the most important meals of the day, but it can also be a pain to make for tiny humans, especially if you’ve got more than one. So it pays (in more ways than one) to be prepared and get school lunches sorted in advance.
These tips will help you make a delicious meal that your kids will be looking forward to all day long— and will help keep them fuelled up.
Before you know it, you’ll be creating the perfect lunch box that has your kids squealing with excitement when lunchtime rolls around.
And hey, you can even double up on some of the portions and save some for yourself to save time and ensure you’re getting a healthy meal. It’s a win-win.
We hope this guide helps you on your quest for lunchtime success, and for more top foodie tips, check out our guide on eating out and staying healthy.
]]>Meal replacement shakes have become increasingly popular in recent years. They’re a convenient and efficient way to nourish your body in place of a meal—they’re pretty tasty too.
We're sure you've tried a few brands at some stage—but how do you know exactly what they do? Will what works for your friend also work for you?
And how do you find out which one best suits your specific goals?
Let's get the full picture of the best shakes for meal replacements right now.
With everything from PhenQ to lesser known brands in the best way we know how—using hard science and solid facts.
Because weight loss isn't one size fits all...
You’ve probably seen them in superstores, convenience stores, and online but meal replacement shakes are essentially drinks designed to provide a convenient and nutritionally complete alternative to traditional meals.
They’re packed with essential macronutrients, vitamins, and minerals your body needs for proper functioning.
These shakes are formulated to replace a full meal, providing all the necessary nutrients in a convenient and easy-to-consume form.
People tend to take them in place of breakfast or lunch without requiring a full meal preparation.
Meal replacement shakes are available in various forms, including ready-to-drink bottles and powdered formulas—it's all down to preference and goals when it comes to choosing the right one for you.
One of the main purposes of meal replacement shakes is for weight management.
Drink-based meal replacement shakes are often used to help manage your weight loss or weight maintenance goals because they typically have a controlled number of calories and portion sizes.
By replacing a higher-calorie meal with a lower-calorie meal replacement shake, you can get the all-important calorie deficit.
It's important to note that while meal replacement shakes can be convenient and provide essential nutrients, you shouldn’t rely on them as your sole source of nutrition in the long term.
A shake never replaces the nutrition of real food—and it isn’t a long-term solution for a diet.
Meal replacement shakes can come in the form of powdered shakes or ready-to-drink (RTD) shakes.
Ready-to-drink (RTD) shakes are pre-mixed and you can drink them directly from the bottle, which is ideal for on-the-go situations.
Powdered meal replacement shakes come in a powder that needs to be mixed with water or any other liquid before drinking.
These shakes usually come in individual serving packets or larger tubs. There are specific mixing instructions per brand so make sure to follow them for maximum shake success.
The ingredients inside meal replacement powders and pre-made drinks usually follow a similar pattern.
They’re typically made by combining ingredients like:
These shakes are intended to be a well-balanced meal substitute, containing a combination of proteins, carbohydrates, and healthy fats to keep you feeling full and satisfied.
NOTE: Meal replacement shakes shouldn’t replace all meals on a long-term basis, as whole foods provide a broader range of nutrients and health benefits.
But for short-term use as part of a calorie-observed diet, shakes can work well and so many health and fitness goals.
There are a ton of reasons why you might take meal replacement shakes.
Things like weight management, post-workout recovery, or simply as a convenient and nutritious option if you have a mega-busy lifestyle.
Meal replacement shakes offer a quick and convenient option for busy people (like you, no doubt) who may not have the time to prepare a nutritious meal.
Let's touch on some of the reasons you might want to try meal replacement shakes.
Meal replacement shakes are often used as a tool for weight loss or weight management. These shakes are accurately measured, making it easier to track and control calorie intake.
They can also provide a balanced mix of nutrients to help support weight loss goals.
Some people turn to meal replacement shakes to make sure they receive adequate nutrition, especially if they have specific dietary restrictions or limitations.
Shakes are formulated to be nutritionally complete and can offer a convenient way to meet daily nutrient requirements. Simple yet effective.
Athletes and individuals who enjoy regular exercise may use meal replacement shakes as a convenient and efficient way to support their fitness goals.
Specifically formulated meal replacement shakes with protein promote muscle growth and increase muscle mass like bodybuilders.
Protein is also great for muscle repair and growth.
Meal replacement shakes can be tailored to meet specific dietary preferences or restrictions.
For example, there are options available for vegetarians, vegans, individuals with gluten intolerance—or people following a lactose-free diet.
These shakes offer a convenient way to ensure adequate nutrition while adhering to specific dietary requirements.
Well, let us give you a clue.
They don’t exactly taste savoury!
The flavours of meal replacement shakes tend to be sweet or fruity flavours because they come in liquid form—and it's hard to find a tasty savoury flavour that works well as a liquid.
The idea of a liquidised main meal isn't a great one.
So, choose a meal replacement shake that you enjoy the taste and texture of as this will make it more enjoyable to consume regularly.
Many brands offer a variety of flavours. So consider trying a few different options to find one that suits your palate.
Popular meal replacement shake flavours include…
Of course!
You might be on a strict budget or keen to try something convenient but still healthy.
Choosing a meal replacement shake doesn't mean you need to lean into artificial ingredients and either premium prices or dirt-cheap knock offs.
Get factual. Compare the cost per serving of different meal replacement shakes and consider the value you’re getting for your money.
Keep in mind that the cheapest option may not always be the best in terms of taste or nutritional quality, so find a balance between cost and value that works for you.
Pay attention to the ingredient list of the meal replacement shake.
Look for shakes that use high-quality and natural ingredients without excessive added sugars, artificial additives, or fillers.
You should steer clear of artificial flavours or sweeteners, as natural ingredients are always best—more on that below.
One concern is the use of meal replacement shakes with artificial ingredients is their link to negative effects on metabolism, gut health,weight gain, and appetite regulation.
Artificial sweeteners like sucralose, as found in some meal replacement shakes, can have adverse effects on digestion and have been linked to digestive issues like Irritable Bowel Syndrome (IBS), colitis, and even colon cancer.
It's important to note that these claims are still under debate, and more research is needed to establish clear causation. But, it’s worth bearing in mind.
Meal replacement shakes may contain artificial colours to make them visually appealing.
These colours can include Yellow #6, Blue #1, Red #40, FD&C, or Yellow #6, among others.
Research suggests that artificial colours in meal replacement shakes may have harmful effects on your health, especially when it comes to children.
Meal replacement shakes frequently include artificial colouring, which are not safe to consume.
Synthetic dyes used as artificial colours may result in health concerns and negative effects in those consuming them.
These reactions can include abdominal pain, diarrhoea, hypersensitivity, and allergic reactions.
Some meal replacement shakes may contain artificial preservatives to extend their shelf life. These might be things like potassium sorbate and Butylated HydroxyToluene (BHT).
Potassium sorbate can be dangerous for those with potassium allergies, and butylated hydroxytoluene has had concerns flagged over it.
The International Agency for Research on Cancer has classified BHT as having carcinogenic properties.
Plus, BHT has been accused of being an endocrine disruptor and potentially having toxic effects on the liver, kidneys, and lungs in extreme doses.
But, the evidence regarding its health effects is mixed, and more research is needed to establish a definitive conclusion.
Natural is always better.
Choose a meal replacement shake with natural ingredients.
The reality is…you're asking this question and reading this answer because you want to know that it's a healthy practice for your body.
We'll be honest with you—replacing a meal with a shake can have both benefits and risks.
A study published in the Journal of Nutrition and Healthy Aging showed that weaving meal replacement shakes into a weight-loss program resulted in significant weight loss and improvements in risk factors for disease.
Note that the shakes mentioned above were both protein shakes.
Protein shakes can be helpful for managing appetite and controlling how many calories you put into your body.
So whether it's a protein shake or a meal replacement shake high in protein, the effects are the same.
Again, it's important to note that meal replacement shakes may not provide all the necessary nutrients that a balanced dish would offer.
Depending on the brand, they can be lower in what our bodies need to operate in terms of essential vitamins and minerals, especially given their low-calorie content.
It's possible that replacing multiple meals with shakes could lead to nutrient deficiencies if not coupled with a balanced diet complete with whole foods.
The shake is not a stand-alone. You must drink them in conjunction with a healthy diet.
Also, the quality and composition of the shake matters—and if you’re unsure— you should talk to a healthcare professional or registered dietitian to make sure that all nutritional needs are being met.
Relying solely on meal replacement shakes for an extended period may not be sustainable in the long term. If you’re not getting all the nutrients you need—you may feel lethargic. You may also encounter gut issues and additional health concerns.
It's true protein might be the golden ingredient, but it isn't without its own drawbacks.
Did you know? Eating excessive amounts of protein shakes can lead to health issues like kidney problems. So, anyone with pre-existing kidney conditions should avoid over consuming protein.
FYI: Being mindful and intentional in choosing a high-quality protein powder and enjoying it in moderation will help offset these risks. We'll get into that soon enough.
So, replacing a meal with a protein shake can be a convenient option and may support certain health goals like losing weight and building muscle.
But, always weigh up the nutritional content of the shake and stick to a balanced diet to stay as fit, healthy, and energised as possible. You’ve got this.
Firstly, it's important to choose a protein powder that’s made from a high-quality protein source. These include…
These protein sources are considered complete proteins, meaning as complete proteins they contain all the essential amino acids our bodies need.
Secondly, you'll want to consider the purity and ingredients of the protein powder.
Look for protein powders that have minimal additives, artificial sweeteners, and fillers. As a general rule of thumb, going for a protein powder that has simple ingredients without the unnecessary ‘nasties’ is always best.
Several reputable sources have compiled lists of recommended protein powders for shakes, including Shape, Healthline, EatingWell, Forbes Health, and Verywell Fit.
These sources have looked long and hard at some of the planet’s leading protein powders and broken them down in terms of taste, quality, and ingredients.
You may find it useful to refer to these lists and explore the protein powders they recommend to find one that suits your preferences and needs.
The timing and frequency of meal replacement shakes will depend on your individual needs and goals.
Here are some general guidelines for your reading pleasure.
You can have a meal replacement shake for breakfast, lunch, or dinner as a substitute for a regular meal.
You can do this once a day or occasionally, depending on your preference. It can be especially useful if you have a packed schedule or struggle to prepare a balanced meal— as we all know how crazy busy days can get.
You can take meal replacement shakes between meals as a healthy snack option. This can help satisfy cravings and provide a nutritious option when you're feeling hungry.
But, make sure that you really listen to your body and only have a shake if you’re genuinely hungry. Being mindful about hunger and how it feels is really important to prevent over indulging.
If you exercise regularly, having a meal replacement shake within 30 minutes to an hour after your workout can provide your body with the necessary nutrients for recovery.
This can help replenish glycogen stores, promote muscle repair, and aid in overall recovery.
Great, huh?
This is the most common use for those who opt for meal replacement shakes.
They play a role in weight management by replacing one or two high-calorie meals with a lower-calorie shake.
You can do this intermittently or on a more regular basis, depending on your weight loss or weight maintenance goals.
While meal replacement shakes can provide some benefit, they should complement a lifestyle of good eating and plenty of movement.
All in all, nothing replaces a nutritious meal overall. But, like we said, meal replacement shakes are handy, convenient, and will help you fill in any nutritional gaps.
FYI: Experts recommend that your diet should include a variety of whole foods, such as vegetables, fruit, whole grains, dairy products, protein, and healthy fats to make sure you get everything you need to succeed.
We’ll say it again…if you’re considering weaving meal replacement shakes into your diet, speak with a healthcare provider or a registered dietitian to make sure it's suitable for you and your diet overall is balanced and healthy.
Proper nutrition is key.
We're going to level with you.
People have all kinds of reasons why they choose to use meal replacement shakes. So you need to work out the goal you have in mind. And then select a shake in due course.
Here are some key points to mull over.
Meal replacement shakes can be effective for both weight management and weight loss.
They’re usually lower in calories than a regular meal which can help with weight loss.
As we've discussed, they often have a full nutritional profile which means they help meet foodie needs while reducing your overall calorie intake.
Meal replacement shakes can be a convenient option, especially if you’re flat out busy and don't have time to prepare a full meal.
They’re quick and easy to prepare, making them a convenient choice for on-the-go or when time is limited.
While meal replacement shakes can provide a balanced mix of nutrients, they may not contain all the nutrients you'll find in a well-rounded meal. So, you might be nutritionally deprived.
We think it's important to choose a high-quality shake that provides a wide range of nutrients to ensure you're still getting essential vitamins, minerals, and other beneficial compounds found in whole foods.
Protein shakes and meal replacement shakes are distinct in their intended purpose and nutritional composition.
This type of shake is primarily focused on providing a concentrated source of protein, typically containing around 25 grams of protein per serving.
They’re usually taken by those looking to promote muscle growth and recovery after exercise.
These shakes are designed to have as a substitute for a complete meal.
As we know, they typically contain a balance of macronutrients, including protein, carbohydrates, and fats, along with essential vitamins, and minerals.
Meal replacement shakes are generally higher in calories, ranging from 300 to 500 calories per serving.
While both types of shakes can be beneficial in certain situations, it’s important to consider your goals and dietary needs.
If you’re looking to supplement your protein intake or support muscle recovery after a workout, a protein shake may be suitable.
On the other hand, if you're heading out for a yoga class and need something quick and light on the way, a meal replacement shake will fill your body with what you need to power you through the class.
FYI: The specific composition of protein and meal replacement shakes can vary, we always recommend checking the labels and choosing products that tally up with your individual goals and dietary requirements.
Yes!
But they need to include specific ingredients and be specifically formulated for this goal. Let's take a look at what meal replacement shakes aimed at muscle mass will look like ingredients-wise.
We touched on it above but let's dive deeper into protein as a key ingredient for muscle mass.
Research suggests that a higher protein intake can aid in muscle building and recovery.
Whey protein, pea protein, and soy protein are all common sources of protein you will find in meal replacement shakes.
Studies show that whey protein in particular may be especially effective for promoting muscle growth.
These are an important source of energy for your muscles and did you know they can help prevent muscle protein breakdown too?
Did you know? Carbohydrates can restore your glycogen stores and energise your workouts.
Just be careful to avoid added sugars and aim for complex carbs like whole grains.
Oh, how we love healthy fats. They also play a role in muscle building.
We're talking about Omega-3 fatty acids, found in foods like fish and chia seeds which can improve muscle recovery and help reduce inflammation.
A meal replacement shake that has MCT oil, nuts or seeds is a good choice too.
Sounds a bit vague we know, but for muscle building alongside optimum nutrition and a healthy diet, shakes with a solid blend of vitamins and minerals is ideal.
Did you know? The right balance of vitamins and minerals helps to promote muscle recovery and growth.
Yes, shakes are a great short term tool to use to help lose weight.
Studies show that weight loss programs with meal replacements lead to greater weight loss compared to other tried-and-tested programs.
Shakes typically contain a controlled amount of calories as we know which leads to a calorie deficit when combined with a healthy diet and exercise routine.
Let's have a look at the science that supports the role of shakes in shedding those pounds.
One study examined the effect of Medifast's meal replacement program on body weight, body composition, and the biomarkers of inflammation as well as oxidative stress.
These factors were measured among obese individuals following a period of weight loss and weight maintenance.
The conclusion was that the meal replacement program with shakes led to notable weight loss and improvements in body composition when compared to a food-based diet alone.
A systematic review and meta-analysis of various studies concluded that programs incorporating meal replacements led to greater weight loss at one year compared to other weight loss programs.
The review highlighted meal replacements as a great option for obesity management, specifically in healthcare and community settings.
Another study compared the effectiveness of the OPTIFAST program, which is a full meal replacement dietary intervention with a food-based dietary plan for weight loss. The study found that the OPTIFAST program resulted in greater weight loss compared to the food-based plan.
That said, we can't forget that while shakes can be effective for weight loss and maintenance, adding healthy wholefoods and plenty of heart-pumping exercise to the mix is vital.
Good question. Well, it really depends on your specific aims and goals.
Some studies suggest that consuming protein after a workout can boost muscle recovery and growth.
For example, a study showed that post-workout protein intake can enhance muscle protein synthesis, which is crucial for building muscle mass.
On the other hand, there are newer ideas that suggest that the timing of protein intake may not be as critical as we once thought.
When it comes to meal replacements, these products are designed to provide a balanced meal with a combination of carbohydrates, protein, and other nutrients.
While they can be convenient and provide a source of protein, their composition may not be tailored for your immediate post-workout needs.
Meal replacements may be better suited for general meal replacement purposes or as a pre-workout nutritional option, offering a big boost of sustained energy and nutrients throughout a body-boosting workout.
Did you know? Meal replacement shakes can be a convenient option for athletes as they offer a big shot of digestible nutrients including essential goodies that help to replenish energy stores and help to support muscle recovery.
For endurance athletes who engage in activities like long-distance running or intense workouts, shakes can be especially beneficial because of the extra nutritional fuel they offer.
But as we keep saying (because it's important), you can't rely solely on shakes as a source of nutrition.
Whole foods should still form the foundation of an athlete's diet as they offer a wider array of nutrients, making sure things such as phytochemicals and fibre are on the menu. These performance-boosting nutrients aren’t always found in shakes.
Overall, shakes can be a convenient and effective option for athletes, especially when used as part of a well-rounded and balanced diet. But the ingredients need to be checked carefully in advance.
Okay, so just before we launch into a rundown of the top nine best shakes, let's do a quick ticklist for you to check off to ensure you know what you are looking for:
Up to speed? Great. Then let's begin.
So, the moment you’ve been waiting for—we've put together the best complete shakes for all kinds of goals from weight loss to weight gain.
Drum roll, please…
Muscle Milk Genuine Protein Shake
So what makes this shake so great for men?
In their shakes, men need a balanced amount of macronutrients, including proteins, carbohydrates, and fats, as well as essential vitamins and minerals.
The protein content should be around 15 to 20 grams per serving to support muscle recovery and growth.
Complex carbohydrates are important for energy—and healthy fats contribute to hormone production and overall health.
Plus, shakes should be fortified with essential vitamins and minerals to meet daily nutritional needs.
Why is it the best?
This delicious post workout shake is ideal for men due its wholesome blend of vitamins, minerals such as potassium, vitamin D and vitamin C.
Did you know? Potassium is linked to lowering the risk of high blood pressure in men? That means staving off cardiovascular disease.
It's also sugar free, affordably priced and has 25g per serving—a substantial amount heading straight to those muscles.
Good news for male athletes too, this product is tested for banned substances & NSF Certified for Sport.
Choose from different sweet flavours such as cookies and cream, banana and chocolate.
Contains dairy.
Lyfefuel daily essential shake
This product isn't just gluten free. It's vegan, soy-free AND free of artificial ingredients.
The Lyfefuel daily essential shake is bursting with 27 essential vitamins and minerals, 18 grams of protein, 50+ whole food nutrients, and superfoods—making it nutritionally sound, too.
This popular shake has two flavours to choose from: vanilla and chocolate. It already has a dedicated following who love its quality ingredients, inclusivity and taste.
It's the go-to for those who avoid gluten in their diet but don't want to sacrifice quality ingredients, nutrition or taste. Give it a go.
Rootana Meal Replacement Powder
Rootana has been extensively researched and developed to provide a total nutritional profile including a high protein count and the absence of stevia, refined carbs, artificial sweeteners and sucralose.
It contains complex carbohydrates to sustain your energy throughout the day and a little coconut sugar for a yummy sweet flavour.
This 400 calorie shake is both low in calories and bursting with goodness which makes it ideal for those who want a nutritious shake on-the-go.
It's loved for its total nourishment and perfect as part of a balanced diet and exercise routine to lose weight or just tick those nutrition boxes on busy days.
Flavours are original, dark chocolate and vanilla.
PhenQ Complete meal Replacement Shake
Yes, it's our brand—we hold our hands up! But (and it’s a big but) it's also one of the most popular shakes for weight loss out there. This review from Muscleandfitness on PhenQ gives a nice overview.
This popular shake is the go-for those that want a meal replacement shake that fights off cravings, boosts your metabolism and keeps you feeling full.
It also contains DigaZyme Enzyme Complex for gut health.
One serving contains 3-3.5 grams of fat, 21-22 grams of carbs and 16-17 grams of protein and is only 180-190 calories.
The mixture is made from whey protein powder which is a high quality protein powder. It also gives it a lovely creamy texture.
Comes in chocolate, vanilla, strawberry and cream. Yum.
This shake is a muscle gain dream with the formula including three grams of creatine monohydrate and 760 calories per serving. It also contains 53 grams of protein, 14 grams of fat, and 114 grams of carbs.
Devoid of artificial sweeteners, flavours and colour it also ticks the more natural boxes on ingredients.
This is generally used as an additional meal rather than a replacement shake for weight gain. A top up on nutrition and with the helping of creatine, you're sure to hit your bulk goals quicker.
Flavours come in chocolate glaze, cookies N cream, chocolate, and sweet vanilla.
A favourite for athletes and high performers of all kinds, this meal replacement shake puts shredding at the top of the agenda.
High in protein with 35g per serving, packed with slow release carbs it comes in a calorie controlled portion of only 400 calories each time. It's also loaded with 26 vitamins and minerals to keep you nutritionally balanced.
Favoured by those that want a happy-boost with its key ingredient of chromium this tasty shake also contains healthy fats omega 3 and 6.
It's also made in FDA registered facilities and formulated by trained nutritionists and dieticians.
Comes in vanilla which is super delicious.
The brainchild of metabolic scientist Dr. Ben Beckman, this shake is formulated to be crammed full of protein at 28 grams, and the all important fat for the Keto diet, coming in at 27 grams.
It's important to note the origin of the fat too, which is olive oil powder, MCT powder, flaxseed, grass-fed ghee, flaxseed and cocoa butter—a diverse and high quality nutritional profile for fat in particular.
The protein powder in this comes from high-quality whey protein concentrate, egg whites and grass-fed collagen. That means it's also great for joint and connective tissue health.
Carbs are low for a meal replacement shake, naturally due to it being great for Keto with the carbs coming in at 13 grams only. Each serving is only 400 calories.
Flavours are Chocolate macadamia and vanilla.
For those who want value for money, whole-food nutrition, and great quality protein with whey protein isolate, Kaged Clean Meal replacement shake is the one.
It helps you hit your macros with ease and contains healthy and quality-first ingredients like coconut oil, quinoa, and Swedish oats.
The cost per serving is considerably lower than other shakes on the market at $2.50 per meal.
Flavours are vanilla cake, chocolate peanut butter and snickerdoodle.
You might have heard about this one.
Famed for its super yummy flavour and satisfying consistency, it gets rid of the association with shakes and chalky textures and artificial tastes. It rewrites the rules, in fact.
The premium ingredients help with the solid nutritional profile and satisfaction.
It's the best pick for those who are happy to pay more for quality and depth of flavour.
Bonus for those who are allergy aware as the formula is vegan, dairy-free, gluten-free, soy-free and comes without preservatives, artificial flavours or sweeteners.
It even comes with a money back guarantee!
The flavours are unique with options like chocolate, vanilla, coconut açai, chai and matcha.
This shake is a fantastic all-rounder.
Tasty, affordable, nutritionally sound and the one for those who are targeting weight loss, the PhenQ Meal Replacement Shake will help you shed those stubborn pounds naturally.
Boost your energy and control your cravings with this all-in-one answer to weight loss and beyond today.
Because sometimes, it’s just that simple.
]]>10 Healthy Fat-Burning Snacks for Women
Finally!
The ultimate list of fat-burning healthy snacks is here, and it is guaranteed to satisfy every one of your snacking urges.
Whether you go weak at the knees for a sweet and salty snack or if dark chocolate is your vice, our list has mouth watering options to suit all palates.
According to recent statistics, weaving healthy snacks into your daily routine can support weight management and promote overall well-being. Bonus.
Us ladies know that choosing snacks that specifically aid in fat burning is crucial when we want to shed the pounds—so let’s get straight to it.
Before we get into the delicious snack ideas to revolutionize your weight loss journey, let's have a look at how you burn fat and how to get there, fast.
This is the science behind how we burn fat in simple terms—because who needs big words to confuse you when we just want quick answers, right?
You've probably heard this term before, and you might even be doing it right now as part of a calorie-controlled diet.
It all comes down to taking in fewer calories than you burn.
Why?
Well, because to initiate fat-burning mode, the body needs to be in an energy deficit, meaning it needs to consume fewer calories than it uses.
It’ll be helpful to see how this equates to a normal day.
Let's say your daily calorie need is 2,000 calories, and you need to work out a calorie deficit to lose weight.
A common approach is to aim for a deficit of 500 calories per day (which might seem like a lot, but it's actually pretty easy).
That means you're left with a daily calorie intake of 1,500 calories. By consistently consuming 1,500 calories per day, you would be in a calorie deficit of 500 calories.
Creating a calorie deficit of 500 calories per day can lead to weight loss of one pound a week.
Why?
Because one pound of fat is roughly equivalent to 3,500 calories. So a daily deficit of 500 calories would result in a weekly deficit of 3,500 calories.
The result? Fewer calories consumed and a calorie deficit.
Read: Our essential guide to simple hacks that can trick your brain into losing weight for extra tips on shedding those pounds the healthy way.
We get it. It's totally not how you want to be spending your time, chopping, prepping, and storing.
BUT it actually saves time, money, and yes, excess pounds in the long term.
Pre-plan a range of low-calorie snacks to help see you through those cupboard and fridge-raiding moments when a convenient pre-packaged snack could be grabbed instead.
Ransack the cupboards and remove all high fat, high sugar processed foods for now— you don’t need to throw them out—just deliver them to a friend to look after them until you’re on a better path.
Being mindful is also key because we often find ourselves mindlessly eating out of habit.
The whole prep process allows you to take the time to be intentional with your snack choices and appreciate the time and effort put into making them.
You can extend mindful eating into paying more attention to your hunger cues too.
The result? Cultivating a positive and healthy relationship with food.
Research has consistently shown that Greek yogurt is not only a delicious and filling snack—but did you know it also possesses fat-burning properties?
Its high protein content makes it an ideal choice for promoting weight loss and helping to burn fat effectively—just what we like to hear.
Studies show that eating high-protein snacks like Greek yogurt can increase feelings of fullness, leading to reduced calorie intake throughout the day.
A regular intake of Greek yogurt has been associated with decreased hunger and a lower risk of overeating, ultimately aiding in weight management. Great news, huh?
Plus, the protein found in Greek yogurt plays a vital role in supporting muscle recovery and growth.
This is especially important for women who enjoy regular exercise or physical activity as it helps preserve and build lean muscle mass.
The result? A better metabolism and increased fat burning capabilities.
As you can see there's no doubt, it's one of the best healthy snacks that can help you lose weight.
Let's talk about portions. A portion size of four to nine ounces is best. Opt for low sugar varieties. Go for plain yogurt and add some fresh fruit for natural sweetness or a little honey.
Those who don't consume dairy don't have to miss out on all that protein goodness. Great plant protein options are dairy-free alternatives like coconut milk or almond milk-based Greek yogurts.
Combining Greek yogurt with other nutritious ingredients can further enhance its fat-burning effects.
Give these a whirl:
Almond butter has real superpowers when it comes to healthy fats, protein, and fiber. It also helps you stay feeling full for longer periods of time, making it a perfectly indulgent (yet healthy) snack.
Studies have shown that incorporating almonds or almond butter into the diet can have positive effects on weight management.
It's been found to be one of the best mid-morning snacks to reduce hunger and stops you from reaching for those high-fat foods instead.
Choosing almond butter means gaining a treasure trove of health benefits as it contains things like monounsaturated fats, which can help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, leading to an improvement in heart health.
It also contains nutrients like potassium, vitamin E and magnesium.
Enjoy a moderate serving of around two tablespoons, which amount to around 90 to 100 calories per serving—it's a high calorie snack.
Pair it with sliced fruits or whole-grain crackers for a nice tart contrast or a yummy crunch.
Look for unsweetened, natural almond butter options. Oh, and if you prefer other nut butters, there are plenty of alternatives. Yum.
Yes, they are as amazing as they sound! And they have cream cheese in them.
Creamy avocado-cucumber sushi rolls can be a good healthy snack when you are trying to lose weight due to several factors.
Firstly, avocado is a key ingredient in these rolls, and it offers various health benefits.
Did you know? Avocados are rich in monounsaturated fats. Oh yeah.
What does that mean?
Levels of bad cholesterol in the blood are reduced which in turn lowers the risk of heart attack and stroke.
It's also great for weight management.
Research suggests that adding avocados into a calorie-controlled diet can support weight loss. Oh, and they can reduce belly fat. They’re also one of the best healthy snack ideas as they have plenty of fiber in them.
An addition of cucumber means your snack will be high in water content and lower in calories. The cream cheese can be low fat and only a small amount to add extra creaminess. The sushi rice is generally low in fat, too.
Sushi rolls that contain avocado and cucumber, like the creamy avocado-cucumber rolls tend to be lower in calories compared to rolls that have fried ingredients. So choosing this type of sushi as a snack is ideal if you need your savory snack fix.
To ensure good portion control, it's important to be mindful of the size of the sushi rolls and the number of rolls consumed.
A typical serving may include six small pieces of sushi and add up to 200 to 250 calories.
This is the perfect healthy snack for those who like a little spice and bite (and they are very addictive).
Made only with seasoning and olive oil then put in the oven, this tasty snack is the answer to your plant-based and protein needs.
Did you know? Chickpeas have a low glycemic index meaning they can help regulate blood sugar levels and prevent spikes in insulin.
They’re also packed with fiber which always helps with feeling fuller and more satisfied between your meals. They score high for B6 (great for heart health), potassium, and vitamin C.
Chickpeas are also a really great option instead of alternatives like potato chips as they’re not fried. Instead, these tasty little plant-based morsels are baked in the oven and contain selenium, which has links to liver health and cancer prevention.
Overall, spicy roasted chickpeas make a good healthy snack choice due to their nutritional content. They’re high fiber and protein too and lower calorie as well as fat when compared to traditional snacks.
You can always add air popped popcorn for some extra texture.
Oh yes, oh yes. Who doesn't love the zest of apple slices with the creaminess of peanut butter?
This tried and tested health snack is loaded with healthy fats and fiber—especially a soluble fiber called pectin which helps support your all important digestive health.
Apples are also packed with vitamin C which is actually an antioxidant. So, think of collagen production and immune function.
When it comes to peanut butter, you may know it's an awesome source of protein, healthy fats (monounsaturated and polyunsaturated fats), and vitamin E—an antioxidant that helps protect cells from damage. It also contains minerals like magnesium, potassium, and phosphorus.
Additional Nutrition: The combination of apple slices with peanut butter also offers important nutrients such as calcium, iron, and folate, which are beneficial for overall health.
Portions
We'd say typically, a serving of apple slices with peanut butter is about one medium-sized apple (about 150g) and two tablespoons (32g) of peanut butter. This serving size provides a good balance of nutrients while keeping the calorie count moderate.
When choosing peanut butter, go for natural varieties without added sugars or hydrogenated oils.
It's also essential to be mindful of portion sizes, as peanut butter can be calorie-dense.
Moderation is key to ensure you're getting the nutritional benefits without consuming excessive calories.
Edamame beans are a great snack for weight loss.
Edamame is a good source of protein, fiber, and healthy fats, which can help keep you feeling fuller, curb those cravings and doesn't cause a spike in blood sugar levels because it's a low-glycemic food.
They also are really nutrient-dense, think vitamin K, magnesium, and folate.
If you're someone who enjoys snacks in a tactile way you will love the fun of 'popping' the beans out of their pods too.
All you need to do is boil them for five minutes, drain, sprinkle with a little sea salt, and most importantly…enjoy!
A 1/2 cup serving of cooked edamame contains only 95 calories, making it a low-calorie snack option.
Edamame beans give you a ton of energy because they are famously high in protein and also fill you up with their fiber content.
Overall, edamame is a great snack choice for those looking to lose weight or maintain a healthy diet, providing a combination of protein, fiber, and healthy fats in a low-calorie package.
Sound familiar?
It’s a plant-based favorite for vegans and vegetarians that has managed to elbow into coffee shops and superstores alike.
Chia seed pudding is relatively low in calories, especially when made with unsweetened plant-based milk.
It's one of those high fiber snacks, too. So it's high in healthy fats, including those all important omega-3 fatty acids (omega-3, in particular).
One serving (about two tablespoons of chia seeds) typically contains around 120 to 140 calories.
Just one ounce (about two tablespoons) of chia seeds provides around 10 grams of fiber.
We recommended starting with a smaller portion (around ½ to ¾ cup) and adjusting as needed.
It's also totally customizable to suit your taste preferences and can be a satisfying and filling snack option.
No list of healthy snacks is complete without referencing the humble hard boiled egg.
Did you know? One large hard-boiled egg contains around 78 calories?
You thought it was more, right?
But you can also reduce the calorie intake, by eating just the egg white, which contains about 17 calories.
They’re nutritional powerhouses with vitamins and minerals such as vitamin D, vitamin E, zinc, vitamin B2 (riboflavin), and vitamin B12.
Don't forget, they’re an awesome source of monounsaturated and polyunsaturated fats, which are considered healthy fats.
Hard-boiled eggs can be eaten plain, sprinkled with salt and pepper, or used in salads and sandwiches for added nutrition and flavor.
That's right, chocolate.
Considering dark chocolate is typically lower in sugar than milk or white chocolate, they’re a far healthier choice than the usual chocolate suspects.
They're also packed with fiber, iron, magnesium, and antioxidants, specifically flavonoids which help with heart health and reduce inflammation. This makes them a really good healthy snack for weight loss.
You'll know this already but portion control is important with dark chocolate chips as they are dense in calories.
A typical serving size is about 1 ounce (28 grams) of chocolate chips which is roughly equivalent to 60 to 70 chocolate chips and it contains around 150 to 170 calories.
To incorporate dark chocolate chips into your weight loss journey, you can sprinkle them on top of yogurt, add them to trail mix, or enjoy them as a standalone snack.
By savoring small portions and focusing on the rich flavor, you can satisfy your chocolate cravings while still maintaining a balanced and calorie-controlled eating plan.
It’s true, homemade trail mixes are a way to customize your healthy snack choices as you can pick and mix all your faves.
You create a tasty mix by combining unsalted nuts, seeds, and dried fruits in a bag or bowl and giving them a good old shake.
FYI: Be mindful of portion sizes as nuts and dried fruits can be calorie-dense per serving.
So now you know the kickass snacks that are both healthy and fat burning foods, it's time to think about diet.
Let's learn what to eat and how to eat it so you can get on your weight loss path quickly and easily.
Your healthy eating pattern and routine starts today.
Consuming enough protein can help boost your metabolism, reduce appetite, and preserve muscle mass while losing weight.
So that means including lean meats, poultry, fish, eggs, legumes, soya (brilliant plant based protein) and dairy products in your diet can get you there quicker.
It'll be no great surprise to you that unprocessed foods are better for you and easier to digest.
Not only that but nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins help you feel fuller for longer.
Prevent overeating by using smaller plates, measuring your food, and taking your time to eat so your brain has time to register you’re full. These are all great ways to reduce the amount you eat and how you eat, positively.
Foods and drinks high in added sugars and refined carbohydrates (like white bread, sugary drinks, and sweets) can contribute to weight gain.
If you want grains, go for whole grains.
Does drinking water help you lose weight? Yes, it does.
If you drink enough water throughout the day to keep hydrated you are in turn boosting your metabolism, reducing your calorie intake and increasing your feelings of fullness.
All ticks when it comes to reducing snacking and weight gain.
Did you know? Intermittent fasting can lead to significant weight loss?
How?
Because it creates an energy deficit which leads to stored fat being burned for fuel.
It also boosts your metabolic health, preserves your muscle mass while reducing body weight, driving down hunger, simplifying your eating patterns, and more.
FYI: Before you consider making any changes to your diet, speak to your healthcare provider to find out what the best way forward is for you.
So you're following a balanced diet with plenty of healthy snacks, you're drinking enough water, and now you want to have a regular and consistent exercise program underway.
Go, you!
Remember: Just like changing your diet it is important to check in with your healthcare provider before you start following a new exercise plan.
To burn calories and hit those weight loss targets aim for activities such as walking, jogging, cycling, and swimming.
If you're a member of a gym using cardio equipment like treadmills or elliptical machines.
It's best to aim for at least 150 minutes of moderate-intensity cardio exercises per week, or 75 minutes of vigorous-intensity exercises.
This kind of exercise involves short bursts of intense exercise followed by periods of rest or lower intensity.
Not only does it improve cardiovascular fitness but it's also super effective at burning fat.
This is a popular follow-along HIIT video you can do at home.
Get strong and tone up while losing weight with strength training.
Building lean muscle mass is key for increasing your metabolism and burning fat, even when at rest.
How?
By using weight machines in the gym, free weights, and resistance bands.
FYI: Definitely get advice on how to do these correctly and with the right form by a P.T before starting.
Circuit training combines cardiovascular exercises and strength training in a fast-paced workout format.
It's fun to do with friends and can be set up at home, in your garden, in the park or in a class at the gym.
Be patient.
With exercise it's a waiting game. Be consistent, be disciplined (you can do it!), and the results will follow—especially if backed by a balanced diet, healthy snacks, and fat-burning supplements.
As you start to feel fitter and more able, increase your workouts in terms of intensity or duration.
This will prevent plateaus, keep you engaged and challenged, and put you in the driving seat for the best weight loss results.
You can add more fuel to your fat burning fire with metabolism-boosting supplements that work in sync with exercise, diet, and healthy snacks to get you results, faster.
Like PhenQ—a popular appetite-suppressing supplement that burns stored fat, blocks fat production, and improves your mood and energy levels.
Accelerate your weight loss efforts with tried and tested supplements today that fast track your fat burning goals. You’ve got this.
]]>If you’re on a weight loss journey, one of the questions you’ve asked yourself might be: “Can alcohol stop me from reaching my goals.”
Alcohol often forms a core part of many social gatherings and celebrations. And you’ve probably already guessed that, yes, excessive alcohol consumption can hinder your progress and set you back on your journey.
Not only is alcohol full of empty calories with no nutritional value, but it can also lower your inhibitions, lead to poor food choices, impact hormonal balance, and mess up your sleep routine—none of which are good for losing weight (or your health in general).
So, moderation is key for many reasons (not just in relation to weight gain). But that doesn’t mean you have to eliminate it entirely.
After all, limiting yourself and removing all the enjoyment from your life is a recipe for disaster when it comes to losing weight.
We’re all for making small, consistent changes that help you sustain your weight and lifestyle rather than removing the things you love from your diet.
So, whether you enjoy a regular drink or want to enjoy a special occasion by celebrating with a tipple or two, understanding the relationship between alcohol intake and weight gain can help you reach your goals while living life to the fullest. This will allow you to make mindful choices without derailing your hard-won weight-loss efforts.
Intrigued? Let’s get into how alcohol can impact weight gain and how you can manage the impact so that you can still enjoy your life while losing weight.
So does alcohol actually lead to weight gain?
You know that drinking too much alcohol can lead to a long list of health problems, with one of them being increased body fat.
Did you know? A study published by The Journal of Clinical Endocrinology & Metabolism found that women who consumed just one alcoholic drink per day had higher fat levels around their waists than non-drinkers after two years.
Beer belly, anyone…
When you put things into perspective, it highlights just how much impact even drinking a small amount of alcohol on a regular basis can have on your goals.
As we said, small, consistent changes are what make your weight loss journey goals sustainable. So, we’re not suggesting that you cut out every drop of alcohol (there’s nothing wrong with enjoying a tipple here and there).
But, you should look at limiting your excess drinking. Just say ‘no’ to the binging where you can.
According to research, consuming light-to-moderate amounts of alcohol doesn’t result in weight gain. On the flip side, consistent heavy or binge drinking can lead to an increase in body weight over a period of time.
What constitutes heavy drinking, exactly?
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) counts seven drinks per week (for females) and 14 drinks per week (for men) as heavy drinking.
So, if you’re including alcohol in your day-to-day, this might be the wake-up call you need to curb things a little.
So, is all alcohol made equal?
Well, no. To some extent, the type of alcohol you consume will have an impact on potential weight gain.
Yes, alcoholic drinks vary in calories, sugar content, and even their nutritional profile. Sweetened cocktails and liqueurs, for example, tend to be higher in calories and sugar compared to spirits like vodka or whiskey. Plus, beer and wine are usually packed with more carbohydrates.
Opting for lower-calorie options like light beer or dry wine can help manage your calorie intake and potentially reduce the risk of weight gain.
If you fancy drinking low-calorie alcohol, then you might want to check out our list of the best alcoholic drinks for weight loss.
FYI: Whatever you drink, it’s still important to remember that moderation is key.
We’ll get onto why in just a second.
Now we’ve established that alcohol can impact your weight, let’s dive a little deeper into how, and why, drinking can derail your weight loss efforts.
There are a number of ways that this can happen
Alcohol contains what is known as empty calories. Yup, we know… it’s surprising because drinking can be so fun. But unfortunately, it doesn’t contain any nutritional value.
Remember, losing weight is ultimately all down to ‘calories in and calories out.’ What you consume doesn’t matter as much as making sure that you’re consuming fewer calories than you burn.
Alcohol is a carbohydrate that contains around seven calories per gram. Of course, different alcoholic drinks differ in their calorie content.
For example, a standard beer typically contains around 150 calories, and a glass of wine contains 120 calories, whereas some cocktails like margaritas are packed with around 300 calories or more because of added sugars or high-calorie mixers. Consuming multiple drinks in one sitting can quickly make the calories add up
And, alcohol doesn’t fill you up the same way that food does, so you can end up eating more (most of us have munched a late-night kebab at some point).
The high-calorie content, lack of nutritional value, and innate more-ish-ness of alcohol mean that it can be easy to over consume both alcohol and food. And if you’re not careful, you’ll pack on the pounds.
Alcohol and food intake are interlinked, and as well as adding calories to your diet, regular drinking can also lead to hunger and overeating.
A study published in the American Journal of Clinical Nutrition found that people who consumed alcohol had higher levels of ghrelin, a hormone that stimulates appetite, than those who didn't drink at all.
This hormone increases cravings for sweets like chocolate or cookies by stimulating dopamine production in our brains—and those cravings can last long after we've finished our drinks.
Plus, it’s much harder to make good food decisions when you drink alcohol (or the day after). A juicy burger or packet of crisps is going to be much more appealing after a few drinks than using that salad you have in the fridge.
This can lead drinkers who are already overweight or obese into an even worse situation, which is why many people who drink heavily have higher BMIs than non-drinkers.
Drinking alcohol can also affect the way your body processes other nutrients. This is because it interferes with how your liver takes care of fat and sugars.
As a result, you can lose water, become dehydrated, and experience a drop in metabolism.
In addition to making you want more food, drinking may affect how your body processes other nutrients from your meals.
Did you know? One study found that women who drank wine with dinner experienced higher levels of insulin resistance than those who did not drink any alcohol at all.
This means their bodies were less responsive to insulin (which helps regulate blood sugar) after eating compared with non-drinkers.
Another study showed similar results among men after consuming beer as opposed to water during lunchtime meals. Beer drinkers, in particular, had higher levels of triglycerides and lower levels of HDL cholesterol than non-beer drinkers after just two weeks.
Alcohol intake can also make it harder for your body to absorb certain nutrients from food--including vitamins A, D, and K; calcium; magnesium, potassium, and iron—and make them less available for use by the body as a whole.
The combination of these effects means that alcohol intake may lead to nutrient deficiencies over time if you don't get enough from other sources like fruits and vegetables or supplements.
There’s no getting around it: Alcohol is a toxin.
This means that when you consume alcohol, the body recognizes it as a toxin, and it takes the front seat in the metabolic process.
As a result, your metabolism of other macronutrients, like carbohydrates and fats, becomes temporarily halted. This interruption in the metabolic process can lead to an increase in fat storage.
Plus, the breakdown of alcohol produces acetate, a substance that inhibits fat burning.
All in all, these factors lead to weight gain and make it more challenging to lose body fat while consuming alcohol.
Read: Our essential guide on how metabolism affects weight loss.
Hormonal balance plays a crucial role in weight regulation—and alcohol consumption can disrupt this balance by affecting hormone levels in the body.
For instance, alcohol can increase cortisol production, a stress hormone associated with weight gain. So, drinking can lead to weight gain, particularly in the abdominal area.
Also, alcohol intake can disrupt the balance of insulin, a hormone involved in regulating blood sugar levels. These hormonal imbalances can result in weight gain and make it harder to achieve your goals around weight loss.
Sleep is an underrated part of a healthy lifestyle (but it’s so important), and this also impacts your ability to lose body fat. Consistent alcohol consumption can disrupt your sleep patterns, sapping you of energy when you need it most.
Alcohol acts as a sedative, initially making individuals feel drowsy and facilitating sleep onset. But, as the night progresses, your sleep quality deteriorates.
This sleep disruption can affect hormone regulation, appetite control, and metabolism, all of which can contribute to weight gain.
Prioritizing quality sleep and minimizing alcohol consumption before bedtime is crucial for weight management.
FYI: As a general rule of thumb, if you do have a drink in the evening, try to have your last tipple around two hours before bedtime to maintain a solid sleep pattern.
If you’ve ever woken up the day after drinking, you’ll know that it can leave you feeling parched.
Hydration is key to a healthy lifestyle. Why? Because feeling hydrated keeps you full and stops you from overconsuming food.
Plus, drinking enough water can help you digest your food better. In fact, research from Loyola University Chicago suggests that hydration helps break down food to aid digestion.
So being dehydrated after significant alcohol intake can impact your ability to digest food, and lead to weight gain.
As we said, we’re not suggesting that you cut out alcohol from your diet completely. But there are some ways you can still drink alcohol, enjoy your life, and see the number on those scales go down.
Like everything, you should consume alcohol in moderation. Set limits on the number of alcoholic drinks you will consume in a given period, and stick to it.
This doesn’t mean you can’t enjoy yourself, but you should make a plan for your meals if you know you’re going to have a day of heavier drinking.
Why not try and alternate each alcoholic drink with a drink of water?
Drink water between alcoholic beverages to stay hydrated and reduce your overall alcohol consumption.
Not only will you feel much better the next day, but you’ll keep your hydration levels high. In turn, this will help avoid poor food choices and aid digestion.
Be mindful of the mixers you choose, as some will have more empty calories than others.
Try to pick low-calorie mixers like soda water or fresh juice instead of sugary options to reduce your calorie intake.
Have a look at some of our favorite low-calorie alcohol drinks as well as some healthier cocktail options.
Remember: Ultimately, it all comes down to calories consumed, so if you know that you’re going to drink alcohol, plan your meals and snacks accordingly to account for the extra calories. That way, you can still enjoy yourself without worrying about overconsuming.
Maybe meal prep some healthy, but delicious food for the day after so you don’t reach for those unhealthy, fatty snacks that can be so tempting with a hangover.
There’s no straightforward answer to this most pressing question. Your weight is not solely dependent on alcohol consumption. But of course, in the grand scheme of things, drinking will have an impact on your weight loss goals if you’re overdoing it.
So, no…we can’t guarantee that the weight will drop off if you lower or stop your alcohol intake.
But, if you’re consuming a lot of empty calories with alcoholic drinks and then overeating, reducing (or eliminating) alcohol might help shift some of the stubborn pounds you’ve been holding onto.
But like anything, moderation is important. For the best results, you should make any changes alongside a healthy diet and exercise plan if you want to reduce your body mass.
FYI: Supplements can also help you to boost fat burning and metabolism and to help you increase weight loss.
There’s no doubt that alcohol can be a good way to unwind and relax. And there’s no reason that for the sake of weight, you should eliminate it entirely.
But, like most things, drinking in excess will impact your health and can lead to weight gain.
Why?
Well, because alcohol is full of empty calories. It can impact your metabolism, appetite, food choices, hormonal balance, and sleep disruption, which all play a part in weight management.
While the type of alcohol you drink can influence weight gain to some extent, moderation remains the key factor. And so, if you have a set goal, you might find it useful to limit your alcohol intake.
By being mindful of calorie content, setting limits, and making informed choices, it’s possible to enjoy alcohol while maintaining a healthy weight.
Remember, finding balance is crucial, both in alcohol consumption—and overall weight management
If you do want to cut out alcohol completely, there are plenty of ways to enjoy yourself without it—and if that’s what works for you then go for it. You’ve got this.
It’s up to you to take control of your weight. Learn more about healthy weight management strategies and start your journey to a healthier you today.
]]>We've all heard what they say.
If you're trying to lose weight, you need to cut out alcohol. But we're here to say the world doesn't stop when you're on a diet, and neither does life.
In order to see better chances of success with losing weight (and keeping it off), having a realistic approach to life is your best bet!
After all, life is for living...
So whether you're a Pina Colada lover or a Moscow Mule enthusiast, we've got you covered.
You can have delicious low-calorie cocktails and still lose weight, and we're going to show you how.
Read on to find out about the best cocktail low-calorie alcoholic drinks to suit your taste, palette and weight loss goals because losing weight doesn't need to mean missing out.
It’s a complex question, without a straightforward answer. However, there are several reasons that drinking alcohol can impact your weight loss journey.
Science suggests that drinking alcohol can hinder weight loss one study found in a weight loss intensive intervention program that consuming alcohol while on a diet may be counterproductive.
Often referred to as "hidden calories," alcohol can fly under the radar when it comes to dieting. It's easy to only look at solid food for the calorie count, but alcohol certainly contains calories.
And sometimes, quite a lot with each gram of alcohol providing 7.1 kilocalories (kcal) or 29 kilojoules (kJ). That means it has a higher caloric content than protein (4 calories per gram) and carbs, which come in at nine calories per gram.
Drinking alcohol can lead to weight gain because studies have found that energy consumed from alcohol is in addition to energy taken from food. So if you eat normally and drink alcohol on top, weight can easily pile on.
If you think about it:
So, beyond making you physically consume more calories, how does alcohol actually contribute to weight gain?
Firstly alcohol is calorically dense and needs to be metabolised through a multi-step biological process. This process begins when the body prioritises alcohol breakdown and elimination because it is a toxin the body wants to eliminate.
So, with this focus on breaking it down rather than the body working on macronutrients being broken down (like fats and carbs), it can lead to weight gain.
Firstly, alcohol affects appetite regulation, which means you are less inhibited and less in touch with hunger or fullness.
The result?
Potential increased food intake and, most probably, not the best food choices. Add the empty calories from alcohol and eating with abandon, and it will likely result in unwanted weight gain.
Plus, alcohol can also interfere with sleep, and with reduced hours or broken sleep, you are more likely to reach for fatty and sugary foods. The same goes for hormone regulation and metabolism, which can be affected by alcohol too.
Now we know if you don't adjust your diet to allow for the calories consumed in alcohol, too, you may put on weight. So, with that in mind, let's look at the high-calorie alcoholic drink options to steer clear of.
While we don’t suggest that you have to cut out all alcohol there are certainly a few offenders that pack a calorific punch and you should try to limit or avoid if you are trying to lose weight.
These drinks can be up to 175 calories for a 12-ounce measurement.
Whether as a shot, mixed in with soft drinks or in a cocktail, there are 195 calories in only one shot due to the sugar added to the mixture.
Be prepared to be shocked. It's one of the most fattening alcoholic drinks out there at, with only a 4-ounce serving hitting 250 calories, and that's being kind - servings are often double this size or more.
Champagne
This fizzy treat clocks in at around 95 calories for a 4-ounce glass. Other sparkling wines like Prosecco may be 80 calories with 1.5 grams of sugar in each serving.
Of course, you don't think about the ingredients when you're having a cocktail in a bar or restaurant. And that means you don't consider what's really in them; from extra sugar and syrups to pre-made mixers, the calories are hard to track.
Some cocktail favourites are famously high in calories, so if you’re on a weight loss journey, there are some easy swaps to make so you can enjoy them guilt-free.
Let's break down the confusion and take a look at low-calorie cocktail swaps that may miss out on calories but never miss out on flavour.
Ready?
One of the most popular cocktails out there is the Margarita. But it's famously high in calories, 280-350 calories per drink, in fact. Let's find out how to make a skinny margarita.
Let's get creative. Use a lighter version of orange liqueur or even a sugar-free orange liqueur alternative. You could also replace it with orange zest or orange juice.
Ban the syrup. Try stevia - a low-calorie sweetener or even agave nectar to make a low glycemic index cocktail.
Enjoy your skinny margarita!
Sweet and tangy, the Long Island Iced Tea is a cocktail classic. But it is really high in sugar with the Triple Sec, syrups, added sugars and multiple spirits in the mix - around 424-500 calories per serving.
Swap out Triple Sec for a lower-calorie orange liqueur or even an orange extract.
Reduce the spirits. Cut back on tequila, rum, gin and vodka - smaller measurements for less calories.
Don't use the simple syrup. Choose stevia or erythritol.
Swap the cola for diet cola.
It's a zesty, refreshing drink that definitely isn't calorie-free. We're talking 217 calories for one drink. But we've got the best skinny mojito recipe to hit the spot.
Choose a light rum rather than a dark rum.
Reduce the lime juice by half, or just add a squeeze.
Opt for sugar-free sweeteners instead of syrup or sugar. Stevia has zero calories so that's a great option.
How do you make this indulgent 315-calorie cocktail into a delicious alternative keeping calories on the low? By following our recipe below.
Opt for coconut water or light coconut cream.
Use fresh pineapple juice, natural sweeteners or artificial sweeteners.
Use agave syrup or honey instead of sugar.
Luckily some favourite cocktails are already naturally low in calories, so here are some of the lowest-calorie cocktails you can make and enjoy at home.
Always a good option when you're counting the calories, this low-calorie cocktail has nothing but grapefruit juice, cranberry juice and vodka. Our version is around 177 calories.
So, what do you need to have the low-cal version?
How to make it
Zingy and fruity, it doesn't get easier to make and enjoy than this and it's a great low-cal go-to as well.
A Bloody Mary is a great high-flavour cocktail, but it can be loaded with sugar and sodium, especially if you use a pre-made Bloody Mary mix. Our version reduces the sugar content. The calorie count for this cocktail is 100 to 150 calories per serving.
This takes a little more prep and a few more ingredients than some of the other cocktails, but it's a unique drink that packs a nutritious punch (think antioxidants), too and is worth the effort.
So, what do you need to have the low-cal version?
How to make it
Whether you like it shaken or stirred, this is a great cocktail for keeping your calories low - 140 to 170 calories per serving.
So, what do you need to have the low-cal version?
How to make it
Not into cocktails, but still fancy a drink?
These alcoholic drinks are simply low-calorie without adjusting the recipe and can be enjoyed in moderation even if you are looking to lose weight.
Combining spirits or wines with sparkling water or a flavoured soda creates a tasty mixed drink that is a better option calorie-wise at only 73 calories per serving.
A classic and favourite drink of many, gin and tonic already come pretty low in calories but can be further reduced by using low-calorie gin and low-calorie or diet tonic water. The total? Approximately 97 calories.
By mixing vodka with sparkling soda water plus a slice of lime you have a lovely low-calorie drink coming in at only 97 calories.
As we've discovered, there is no need to worry about having the odd cocktail or two whilst counting calories.
The fun doesn't need to stop when you are trying to lose weight, and we're pleased to offer some great cocktail options to help the good times flow!
If you enjoyed reading all about the great low-cal cocktails you can make, take a look at our fun and informative Lifestyle blogs, which cover everything from fat burning to how to be body confident your way.
If you want to keep drinking alcohol when you are losing weight we suggest that you:
You've got this!
]]>You're ready to lose weight and are interested in trying a meal replacement shake to get you there.
Life is busy, and convenience is key.
You’ve heard about replacing meals with shakes to lose weight but don't want to get into unhealthy eating habits.
Are meal replacement shakes safe?
When should you take them?
Are they a short-term or long-term fix?
Find out how to replace regular meals with meal replacement shakes to lose weight - starting right now.
Meal replacement shakes are a popular option for those looking to lose weight for several reasons.
They are simple, easy to carry, pre-formulated for optimum nutrition and contain a set number of calories. Essentially, they are pre-made meals without any cooking, shopping or fuss.
Cost-wise, they are pretty affordable, particularly when you look at the cost of buying quality ingredients individually.
They are, at least short term, the complete package. An entry point into losing weight and the starter point to a new you.
If you are looking to use meal replacement shakes, take a look at the ingredients first, particularly if you have any food sensitivities or allergies.
If you're concerned about a change of diet, always discuss it first with your healthcare provider.
Typically meal replacement shakes provide all the necessary parts of a balanced meal cue the term “meal replacement”.
These usually involve:
It may be whey protein, pea protein, soy protein or a combination of different proteins. This helps the body with satiety and muscle repair.
Carbs can come from any grains, rice or oats. They exist in the shakes to create energy and to get that full feeling.
Healthy fats are important ingredients in meal replacement shakes because they provide satiety and also help our bodies absorb certain vitamins. These can come in the form of nuts, oils or seeds.
To ensure balanced nutrition shakes are often fortified with vitamins and minerals such as vitamins A, C, D, and E and vitamins iron, zinc, and calcium.
So the drink tastes good, and flavourings like vanilla or cocoa as well as natural or artificial sweeteners are added.
Before we look at meal replacement shakes, it’s important to understand why proper nutrition is important during your weight loss journey.
You may think that consuming fewer calories and replacing some daily meals with a shake will mean cutting out on proper nutrition. But this shouldn't be the case at all.
Inadequate nutrition can lead to bad skin, thin hair, brittle nails, dark under eyes and many other even more serious conditions. And, Ultimately you aren’t going to feel good, which is the exact opposite reason you are on this weight loss journey to begin with.
Cutting out entire food groups, skipping meals and trying to operate with a large calorie deficit are all dangerous ways to pursue weight loss and are not recommended.
Here's why proper nutrition is key:
Consuming the right amount of calories and getting the right amount of energy is so important for proper nutrition. You need to have enough calories to fuel your body whilst avoiding consuming more calories than your body needs.
It's a fine balance but one to get right ultimately.
Not eating enough calories means a tired body and mind that can't exercise or perform to its best. It may even lead to comfort eating as a way of recouping what your mind and body feel are lost.
The right amount means you have the energy to make great, healthy choices.
It's important to focus on nutrient-dense foods when your aim is weight loss and fat loss.
Foods that provide essential vitamins, minerals and antioxidants get you to optimal health and your ideal weight.
Take a look at these fat-burning foods to include in your healthy diet to promote weight loss.
Feeling fuller for longer periods and reducing the risk of overeating are key factors in weight loss.
Foods rich in protein, such as lean meats, seafood, legumes, and dairy products, are particularly effective in promoting satiety.
By eating like this alongside meal replacement shakes you'll be well on your way to breaking old habits and forming healthier ones.
It also means that when you stop your meal replacement diet, you'll have the know-how to cook and prepare healthy meals for the new you.
Don't forget preserving muscle mass is essential when losing weight. After all, did you know that muscle mass plays a crucial role in maintaining metabolic rate?
Consuming the right amount of protein can help to preserve and maintain muscle mass and promote metabolic health so you can keep strong and burn calories the right way.
Proper nutrition is not only essential for weight loss but also for overall health.
A well-balanced diet can reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. It can also boost immunity and improve mental well-being.
Now we know why eating well is key when it comes to weight loss, let's look at all why meal replacement shakes are a great approach to weight loss.
There are many benefits to choosing meal replacement shakes as a weight loss method. And the good news is that many healthy meal replacement shakes are out there as options.
The key thing to bear in mind is that they are a great tool to help you lose weight, but they are no replacement for whole foods and healthy eating long term.
Meal replacement shakes are packed full of essential vitamins and minerals and are specifically formulated to include vitamins and minerals to provide the necessary nutrition to nourish the body in the way a full and balanced meal would.
This is really appealing to the health-conscious individual as shakes can tick all the nutritional boxes without overstepping on portion size or calories - a safe meal replacement choice as you know exactly how many calories you are getting.
Convenience is at the top of the agenda as people looking to lose weight also lead busy lives with limited time.
Ready-to-mix options and read-to-drink liquid meal replacements ensure grab-and-go accessibility and portability.
No cooking, no need for multiple ingredients. Just one ready-to-go product that, once finished, comes with no washing up.
Those who struggle with portion sizes can guarantee the amount of calories and portion size of each shake with a clear start and finish.
No need to measure, weigh or calorie count and no overeating.
The pre-measured liquid portions can support weight loss because it reduces overall calorie intake when combined with a balanced diet of healthy solid food too.
Not only are shakes designed to taste great, but they usually include a good source of protein which results in increased satiety and a reduction in hunger.
It also means that whilst weight loss occurs, you are still maintaining lean muscle through protein consumption.
Of course, there are some drawbacks to having meal replacement shakes, and it’s always worth consulting your healthcare provider before making changes to your diet.
Unfortunately, some people experience digestive problems like gas, diarrhoea and bloating when consuming shakes.
This can be down to a number of reasons, such as personal sensitivities but can also be due to the high fibre contents or the artificial sweetener included.
While shakes provide essential nutrients.Often, they frequently lack the wide variety of nutrients you only get in whole foods.
If you only rely on shakes for an extended period of time rather than healthy meals, you may experience nutrient deficiencies which themselves can lead to more complex health issues.
It's best to avoid shakes if you have diabetes. Certain ingredients in them can cause a spike in sugar levels, so definitely check in with your dietician or a healthcare provider before you try them out.
Sometimes shakes are a really great short-term weight loss aid.
But once you stop taking them, without all the other pieces of a successful weight loss approach in place, like a healthy diet, exercise and rest, weight can quickly be put back on.
Shakes, if taken regularly, can, over time, lead to weakness and fatigue as they contain a lot of essential vitamins and minerals - but not all.
A varied diet is the only way to hit your nutritional checklist.
When we think about what we love about different foods, it comes down to textures and consistencies, smells, tastes and all the visual stimuli that draw us in.
Just consuming liquid foods doesn't bring us the same satisfaction we get from chewing and consuming solid food. Because those sensory needs aren't being satisfied, shakes just aren't going to hit the mark long-term.
Yes, they do.
In terms of weight management, specifically high protein shakes are a great and tasty way to keep you full for longer.
The result?
A reduction in hunger and calorie intake all in one.
And there is a bunch of research to back it, too.
A systematic review and meta-analysis published in the British Journal of Nutrition in 2019 examined the effects of a meal replacement shake on weight loss. The review included 23 randomised controlled trials involving a total of 1,267 participants.
The findings showed that meal replacement interventions were associated with significantly greater weight loss compared to other dietary interventions - a real plus for meal replacement shakes.
A study published in the Journal of Nutrition 2007 investigated the effects of a partial meal replacement plan on weight loss and maintenance. The study involved 314 overweight and obese individuals who followed a partial meal replacement plan for one year.
The results showed that the participants experienced significant body weight loss during the weight loss phase, and those who continued with meal replacements during the weight maintenance phase were able to sustain their weight loss better than those who did not use meal replacements.
Shakes can help those who struggle with portion control and snacking too. Some even have a shake before a meal in order to fill themselves up and prevent snacking after.
So, you know why you might want to take them, but how do you actually take them?
Is it a case of replacing all your meals with shakes, or can you still eat normal meals along side them?
Let's talk about timings.
Your lifestyle is the key thing to look at first so you can pinpoint when you want to take your meal replacement shake.
Maybe you're an early bird who wants to replace your usual large breakfast with a healthy meal replacement shake.
Perhaps you snack more than you'd like and want to take a shake before your meal to ensure you don't eat more than you need, or even have it as a dessert to ensure you are full.
The frequency of consuming meal replacement shakes depends on your weight loss and health goals.
(Some people take their shakes after an intense workout. Currently, the body needs a combination of protein and carbs to repair and replenish muscle tissue.)
There aren't really any hard and fast rules about how to take meal replacement shakes; it's more about consistency in exercise and diet outside of this approach too. The shake is just part of the plan.
You can substitute one or two meals daily with shakes. You cannot replace all your meals with shakes and you should still aim to consume at least one healthy meal alongside the plan.
When you take your shake, ensure that you drink plenty of water, as the shakes usually have a really high protein content to fill you up and promote lean muscle growth.
But they can lead to dehydration too, so coupled with plenty of water is key.
Generally, meal replacement products such as shakes have a fixed number of calories in each serving.
The calorie content is usually around 200-400 calories per serving per meal replacement shake.
Of course, this will vary from brand to brand and is something you should check before deciding which one to take.
You’ll need to balance the calorie needs against the nutritional value (as well as the taste) of your meal replacement shake. For example, some that are very low in calories might not be providing you all the nutrients that you need to make it a true meal replacement and you’ll find yourself struggling to remain satiated and to keep energy levels up.
So, it seems that meal replacement shakes are a simple, convenient solution that can be integrated into your existing lifestyle and help you curb your appetite and drop some body weight (or whatever your goal is).
But what meal replacement shake is going to be right for you and your weight loss journey?
If vanilla ice cream, strawberries and cream and chocolate sound good to you, why not try a dessert protein shake from PhenQ? It allows you to enjoy the taste of your favourite deserts while still shifting those stubborn pounds.
Bursting with all of the tasty goodness and none of the badness (sugar-free, non-goo, gluten-free), each shake gives you 13 key vitamins and minerals and a huge 16 grams of protein to keep you satisfied for longer.
Its special formula actually encourages active fat burn, making it the superior choice to assist your weight loss efforts.
]]>Getting a good night’s sleep is essential to your overall health and wellbeing—it can also help you lose weight.
When you sleep well night after night, your body restores, repairs, and burns calories. To boost the weight loss process while improving overall sleep quality, droves of people are turning to night time fat burners.
But, what are they, exactly? And, what are the pros and cons of night time fat burners?
Let’s find out.
Night time fat burners are dietary supplements designed to support weight loss while you sleep. They usually contain a mixture of natural ingredients that:
Getting plenty of sleep is vital for weight loss, so a good night time fat burner needs to include ingredients that help you get eight to nine hours of restful sleep every night.
So, night time fat burners not only help you improve the quality of your sleep, but they also help your body shed extra weight while you rest.
Read: 10 of the best food and drink to help you sleep better and discover how diet can boost your overall well being.
Now you know what this type of supplement is and what it does, let’s look at the body-boosting benefits of night time fat burners (the exciting part).
Night time fat burners activate the body's natural fat-burning processes, allowing you to burn more fat during sleep than you would through your regular metabolic rate.
Many night time fat burners contain relaxing sleep-boosting ingredients like chamomile and melatonin. And, relax.
Night time fat burners help improve your sleep quality throughout the night which is vital for overall health and weight management.
Fat burners help your body break down fats and carbs while you rest. They’ll also help you achieve that all-important period of deep sleep, night after night.
Armed with a top quality sleep, you will see your energy levels soar during the day. In turn, you’ll become more active and burn more calories while you’re awake.
Night time fat burners contain safe appetite suppressants that can help curb late-night cravings and prevent snacking before bedtime.
Read: Our guide on the link between metabolism and weight loss for more insider advice from the PhenQ team.
Now you know the benefits of night time fat burners, let’s look at some of the potential cons.
There’s no easy way to lose weight. While night time fat burners help with the process, you do still need to eat well and stay active to reach your goals.
Some fat burners (usually the cheap ones) are ‘watered down’ and contain poor quality ingredients. So, it’s important to look at product reviews in detail before you buy any form of night time fat burner to make sure it has worked for others.
Each person's body and rate of metabolism are different. With this in mind, some people will benefit more from night time fat burners than others. For more advice on how night time fat burners might work for you, talk to a healthcare professional.
Like any supplement, there’s always a small chance of some adverse reactions to the ingredients in night time fat burners. You should consult a healthcare professional before adding any new supplement into your routine. It’s also vital to buy a safe, legal product with FDA approved ingredients.
PhenQ PM stands out as a top-tier night time fat burner because of its carefully formulated blend of safe, natural ingredients. Here’s how it works:
This unique combination of fat-burning and sleep-enhancing ingredients sets PhenQ PM apart from the pack. Plus, its balanced approach to supporting weight loss makes it a popular choice for anyone looking to maximise their night time weight loss efforts.
Absolutely. In fact, taking PhenQ PM alongside our daytime PhenQ supplement will give you an even better chance of success when it comes to achieving your dream body.
The PhenQ daytime formula focuses on reducing appetite, boosting energy levels, and burning fat throughout the day. By combining our daytime supplement with PhenQ PM, you’ll create a 24-hour support system for your weight loss goals.
So, using the two supplements together can accelerate your weight loss progress while helping you feel satisfied and full of energy all day long. It’s a win-win.
Night time fat burners are a great addition to a healthy, calorie controlled diet. They’re especially helpful for busy parents, anyone who feels overworked, and people over 40.
Quality night time fat burners are ideal for anyone who finds it difficult to stick to their diet regime or has tried various diet plans with little success. Weave them into a healthy, balanced lifestyle and you will look as well as feel better in no time.
Take the next step towards your weight loss success by trying PhenQ PM and join thousands of happy customers who feel more energised while busting their weight loss goals.
]]>If you’re trying to lose weight, you’ve probably encountered every fad diet and more. And it’s understandable; losing weight can be tough, and to drop the pounds, we’ll try just about anything (that’s safe) that helps us lose weight.
One of those fad diets is the pineapple diet, which over time, has evolved, and many people drink pineapple juice in a bid to burn some extra belly fat.
Pineapple juice comes from a delicious tropical fruit; it’s one of our five a day, tastes delicious—and has many health benefits.
Sounds good, right?
So, is it really a trend, or can pineapple juice burn belly fat?
Let’s start with the basics, shall we?
In the 1970s, a Danish psychologist, Sen Hegler, developed the pineapple diet - a mono diet that involved eating nothing but pineapple for two days straight, then eating normally for the next five days.
It was originally coined “the sexy pineapple diet,” the aim was rapid weight loss, with people aiming to shed 4-5 pounds in just two days.
Over time the original “sexy pineapple diet” has been modified to include other foods and variations, including juice cleanses.
As a result, many people have adopted pineapple juice as a healthy option for losing weight, but is that the case?
So why pineapple in the first place?
Rumour has it that Hegler just liked pineapple - not exactly a robust scientific reason for including it as the basis for a diet…
However, there are some reasons why pineapple might actually be good as part of a weight loss diet.
Pineapple contains an enzyme called bromelain, which is known to reduce inflammation and aid digestion.
Inflammation makes the weight control hormone leptin less effective; reducing it can benefit weight loss. Proper digestion also helps with weight loss and reduces bloating.
Some health and fitness experts also suggest that bromelain can enhance weight loss and reduce belly fat by breaking down proteins and increasing our metabolism.
Also, pineapple is a rich source of dietary fibre, which can contribute to a feeling of fullness and potentially reduce overall calorie intake.
People have used pineapples for their medicinal qualities for hundreds of years.
Here are some of the health benefits of pineapple:
So, does the pineapple diet really work?
Well, it can lead to rapid weight loss, although while fresh pineapple might aid in losing weight, what about pineapple juice?
While pineapple juice might positively affect digestion and overall health, limited scientific evidence directly links it to significant weight loss.
While there are plenty of benefits to drinking pineapple juice, there’s no miracle weight loss food or diet plan. Daily or multiple daily glasses of pineapple juice won’t suddenly torch your fat.
In fact, overdoing the juice will increase your sugar intake and could even have the opposite effect - so you need to be careful not to drink too much.
Weight loss only happens when you create a calorie deficit, meaning you burn more calories than you consume. While pineapple can be a part of a healthy diet, relying solely on it to shed pounds would be unrealistic and potentially unhealthy.
For most people, consuming moderate amounts of pineapple is safe and complements a healthy diet. It’s very rare to be allergic to pineapples, but allergies and sensitivities can happen—including throat or mouth irritation.
Fruit juice, on the whole, is also high in natural sugars, which can increase fat storage— more so than the fruit itself. The excessive consumption of fruit juices can lead to an increased intake of calories and potentially contribute to weight gain.
While fresh pineapple juice might be healthy, overly processed juice might make you consume empty calories and cause you to gain weight.
There’s no real benefit to drinking pineapple juice over eating pineapple, so if you add a lot of pineapple to your diet, we recommend you eat the fresh pineapple chunks over the juice. Although a varied diet is important, you shouldn’t restrict yourself to one food if you can help it.
A glass of fruit juice per day is fine as part of a calorie-controlled diet, but we wouldn’t recommend much more than this due to its high levels of sugar.
Related: Garcinia fruit. Is it safe for weight loss?
If weight loss is your goal, it’s crucial to adopt a well-rounded approach to your goals rather than relying solely on eating pineapple or any other specific food or drink.
Here are the things you need to focus on when trying to lose weight:
Pineapple juice is a healthy, tasty way to increase your fruit intake, but like anything—you should drink it in moderation. Diet plans suggesting consuming high quantities of fruit juice or eating only pineapple for two days of the week are just another flash-in-the-pan fad.
The bromelain and dietary fibre content can contribute to weight loss, but the effects are minimal. In reality, it’s just important to make sure you eat plenty of fruit and veggies—the more variety, the better.
The best way to lose weight is to focus on a balanced diet, regular exercise, adequate hydration, and proper sleep. And, if you need a little helping hand to get rid of stubborn fat, we recommend our powerful, five-in-one weight loss pill.
PhenQ can be the key to helping you finally achieve your dream body. This cutting-edge weight loss supplement supports a balanced, healthy diet, and makes staying consistent a whole lot easier. It’s time to reach those goals.
]]>An important part of every diet plan should be ensuring that you drink plenty of water throughout the day.
Everyone from fitness influencers to doctors encourages us to drink more water to improve our health and maintain a healthy weight, so what is the science behind this theory?
Some studies have in fact shown that drinking an excess of water can contribute to weight loss and can help people maintain a healthy body mass index.
So does drinking water help you lose body weight?
And how does this work?
Don’t worry; we aren’t going to suggest you live on just water! We are simply looking into the effects of increasing your hydration levels alongside a healthy diet. Let’s look at why drinking plenty of water is so important.
Water is one of the chemicals our body needs to convert fat into energy. If you're dehydrated, your body may struggle to efficiently metabolise fat, hindering your weight loss efforts. By ensuring you're well hydrated, you're enabling your body to effectively break down fat stores and use them as a source of energy.
Are you hungry or just thirsty? It’s something you have surely heard asked to someone trying to shed the pounds, and there is truth in this. In fact, it works in two ways. Sometimes your body simply gets confused between thirst and hunger, so if you have recently eaten, try drinking a glass of water and see how you feel in 15 minutes.
Water also fills up our stomach, which sends signals to our brain that our stomach is full. This can reduce our appetite, which means we eat less. If you are struggling to maintain a calorie deficit and lose weight, try drinking a large glass of water before each meal.
Swapping other drinks, particularly sugary drinks, for water will also ensure you consume fewer calories. Most beverages have a calorie count, and some have very high calories. These are also ‘empty calories’, and calories from drinks don’t help you feel full. Sugary drinks also cause spikes in blood sugar levels which can lead to body fat storage. Ditch the soda and energy drinks and instead drink water wherever possible to reduce your daily calorie intake and lose weight.
So if you drink more water, you hold onto less water??
Yes! It might sound counterintuitive, but you need to drink water to reduce water retention and bloating. When your body notices that it isn’t getting enough water, it holds on to any water it has.
This won’t affect your body composition or fat stores but will make you look less slender. When you're adequately hydrated, your body feels confident in releasing excess fluids, resulting in a leaner and more toned appearance.
Hydration is absolutely key to ensuring you perform your best when exercising. The extra sweating you experience during exercises can dehydrate you very quickly. If you don’t replenish this by taking on plenty of fluids, you could become sluggish, and your metabolism won’t be in the optimal condition to burn calories and fat.
Drinking plenty of water will help you complete more intensive workouts and work out for longer. This leads to higher calorie burn, faster metabolism and improved weight loss results.
Studies have shown that water actually speeds up your metabolism; this is known as “water-induced thermogenesis”.
Even mild dehydration can slow your metabolism, so it is important to drink plenty often. You won’t feel any effects of dehydration when it first starts, in fact, it can take a few hours until you realise. Don’t wait till you feel thirsty!
We must drink enough water in order to look after our long-term health. Beyond its role in weight loss, staying adequately hydrated offers a range of benefits.
Dehydration can impair cognitive function, leading to difficulty concentrating, decreased alertness, and memory issues. Drinking water throughout the day can improve your focus, mental clarity, and general brain function.
Replacing diet beverages with water can also contribute to better cognitive function. The chemicals in diet beverages can reduce sleep quality, lead to impaired memory, and poor motor coordination, and it can heighten the impact of ADHD.
Water is essential for proper digestion and nutrient absorption, and if we don’t drink enough, we are likely to become constipated.
We all dream of glowing clear skin! Proper hydration is important to promote a radiant complexion. Staying hydrated reduces our chances of having dry skin or acne.
Our kidneys and liver are there to flush out the nasties! And they need water to help them do that. While there are many fad detox diets, the best way to remove toxins from our body is simply to drink lots of water. Prolonged dehydration can increase your chances of kidney stones and other kidney disease.
Did you know that we need water to lubricate our joints? Drinking plenty of fluids can reduce inflammation which can lead to joint pain. This is particularly important when exercising and for people who suffer from arthritis.
Water helps keep us cool when it's hot and warm when it’s cold. It keeps us cool via sweat production and heat dissipation and keeps us warm by ensuring our metabolism can run efficiently and produce the extra energy we need for cold days.
After a dry throat, a headache is one of the first signs of dehydration. More severe dehydration can lead to dizziness. Neither of which are particularly pleasant or conducive to getting your work, day-to-day tasks or workouts done!
Good hydration can help maintain healthy blood pressure levels and supports cardiovascular health.
It actually helps blood flow around the body, ensuring that enough blood reaches your heart.
Drinking water supports your immune system by carrying essential nutrients to cells and flushing out harmful substances that could weaken immunity.
Drinking water helps us stay lively throughout the day! It staves off headaches and feelings of tiredness and keeps us performing at our best, whatever the task at hand.
The amount of water you need each day depends on a number of factors, such as your age, sex, weight, activity level and the climate you live in.
Many health experts recommend drinking 8x 8-ounce glasses of water per day, "8x8 rule" (roughly 2 litres or half a gallon). This is just a guide, however, and some people may need more or less.
The National Academies of Sciences, Engineering, and Medicine in the United States suggest that men need approximately 3.7 litres (125 ounces) and women need around 2.7 litres (91 ounces) of water per day, but this includes all fluids from water, beverages, and moisture in food. Fruit, vegetables and soup are water-rich foods, so if you eat a healthy diet, this can contribute to your overall total.
The 8-glass rule is a good one to follow on an average day, but if it is very hot, you are exercising or you are pregnant or breastfeeding, increase this by a few glasses. You will also need to increase your water intake as once you get into your 60s and beyond, as our bodies become less efficient at absorbing liquids as we age.
A good test… is your urine! A well-hydrated person produces clear, almost colourless urine. If it is very yellow or even brown, you need to start drinking more water.
If you are eating healthy, staying hydrated and getting plenty of sleep, but you still aren’t losing weight, what else can you do to help you shed fat? Alongside upping your water intake, we recommend trying PhenQ, a safe and natural weight loss supplement that can help you achieve a leaner figure.
Like water, it gives you more energy, speeds up your metabolism, supports the fat-burning process and suppresses your appetite.
You’ll find some of our ingredients in other weight loss products, but it is our unique blend combined with our scientifically proven, secret ingredient that has allowed us to create a stronger, more powerful product that gives you far superior fat-busting results to others.
If you ever feel tired and sluggish, experience headaches, struggle to workout, or notice your urine is dark, drinking more water could help you feel better and lose weight faster.
If you do experience any of these symptoms consistently, especially once you start drinking more water, it is important you visit your doctor.
Drinking more water and taking PhenQ diet pills are 2 easy ways to improve your weight loss results. Both support a healthy, balanced diet and ensure you make the most of any workout.
]]>Nearly a quarter of Americans skip breakfast every day, and there are a variety of reasons why people do this.
Some feel queasy in the morning and struggle to eat; others try to cut their calorie intake. Some drink a large coffee first thing which can reduce your appetite, others simply don't have the time.
As the saying goes, breakfast is the day's most important meal, but is that true?
And are all those who are skipping breakfast jeopardizing their weight loss goals?
Let’s look at the facts, does eating breakfast help with weight loss?
Eating a healthy, balanced breakfast has many benefits for your body and brain. You can feel some of these benefits right away, while some result from a daily dedication to starting your day with good nutrition.
On top of that, you will find it easier to maintain a healthy weight and reduce your risk of obesity and Type 2 Diabetes as your blood sugar levels will be better regulated.
You can reduce your risk of clogged arteries a life-threatening condition.
You are more likely to get a wider range of vitamins and minerals, meaning you will have better skin, hair and nails
Tempted to skip your morning meal to keep your calories low or so you can make it to work on time?
You might change your mind after finding out the impact this has on your body.
Hopefully, we have convinced you how vital eating breakfast is!
However, what you eat is just as important as when you eat. You should aim to have a good mix of carbohydrates, healthy fats and protein in every meal, and it’s great to include fruit and vegetables whenever you can. Here are some of our favorite choices for breakfast:
Assuming you use low-sugar, low-fat, high-quality ingredients, these breakfast options are all breakfast powerhouses. They will give you plenty of energy, help you concentrate all morning and give you the right balance of nutrients to keep cravings at bay.
If you are already eating a great breakfast but find you are still struggling with energy levels or mid-morning snacking, then taking a supplement alongside your breakfast is a winning combination.
PhenQ will give you more energy, fight hunger and cravings, and boost your metabolism.
Studies have shown that skipping breakfast has a negative impact on your health in several ways. One found that those who regularly skipped breakfast were at a higher risk of atherosclerosis (clogged arteries). This can lead to a heart attack or stroke.
Another found that skipping breakfast increases your likelihood of being obese. Even though you are eating more calories first thing in the morning, the metabolic benefit, paired with good blood sugar control, means that you'll find it easier to maintain a healthy body weight in the long run,
So if your goal is to lose weight and protect your long-term health, we always recommend a healthy breakfast.
This combined with five powerful weight loss pills in one - PhenQ is a recipe for slimming success!
]]>Do you feel like you are doing all the right things but you aren’t seeing any changes on the scales?
It can feel extremely demoralizing if you cook homemade meals, eat within your calorie allowance, and struggle to drop the pounds.
What is happening?
We all hit a wall at some point in our weight loss journey! It is normal, but it can be very frustrating, particularly when we are giving up our favorite treats.
So why do we struggle to lose weight even when we are eating healthy?
Firstly, it’s important to note how long it takes to lose weight under normal circumstances so that you can figure out if your expectations are off when it comes to timelines.
The time it takes to lose weight is different for everyone, and it will change throughout your weight loss journey.
Many people drop several pounds quickly when they first change their diet (although this is sometimes attributed to water retention) but most plateau out fairly quickly.
Those who start out at a heavier body weight often lose weight faster because the more you weigh, the more calories you burn, particularly during exercise. This means that the more you lose, the more you should expect your progress to slow down.
In order to lose weight healthily and sustainably, you should aim to lose 1-2 pounds per week. To lose 1 pound of fat, you have to burn 3,500 calories more than you consume. So to burn one pound in one week, you would have to eat 500 calories less than you burn every day of the week.
Yes, by increasing your calorie deficit, you will lose weight quicker at first, but it will be very hard to maintain. Over time, your body will adjust to the lower calorie intake, so you will burn fewer calories each day, meaning your deficit will shrink, and your weight loss will plateau. This can really hinder weight loss progress in the long run.
Having too few calories can also have a negative impact on your hormones, your menstrual cycle, your energy, mood, and immune system and usually lead to binge eating and yo-yo dieting, which could lead to weight gain in the long term. You will also lose muscle mass as well as losing fat.
So if you want to lose 10 pounds, give yourself at least ten to twelve weeks to do it.
Diet, specifically how many calories you consume, is the most important factor in weight loss, but it is not the only factor.
Exercise, sleep and relaxation also have an impact…
The only way to lose weight is by eating less than you burn - your diet and exercise both affect this. However, if you significantly overeat, it is impossible to out-train this with exercise. So your diet should be your number one priority.
That being said, you could eat healthy but eat too much food. Generally speaking, women should eat around 2000 calories per day, and men 2500 - however, this will be impacted by your weight, body composition and
Getting plenty of sleep is vital, too; a lack of sleep can cause sugar cravings and a lack of energy and motivation, making you less likely to make good choices about your food. It can also prevent you from exercising or reduce the effectiveness of your workouts.
Another thing to consider is your stress levels. When we are stressed, we produce the hormone cortisol, which encourages our body to store belly fat.
There are so many rules, recommendations and fads out there when it comes to dieting, but in reality, there are a few basic things that you need to remember:
If you have really been focusing on your weight loss efforts, but can’t seem to lose weight, then the first step is to really examine your diet.
Make sure that you are correctly counting all of the calories you are eating and drinking; cooking oil, milk in your coffee, salad dressing and sauces all need to be included.
You can eat only healthy foods, but you will still gain weight if you consume too many calories.
Here are some other things you can try:
Most importantly, remember to be kind to yourself, celebrate the little wins and forgive yourself when you slip up. Losing weight and keeping the weight off takes time and consistency, so don’t expect results in a fortnight.
Eating a calorie-controlled diet with lots of protein and fruit and veg, exercising (walking counts!), getting enough rest and reducing your stress levels are all important parts of your weight loss journey.
A weight loss supplement can also help you along the way.
So what does PhenQ do?
Its craving-busting ingredients can keep you from reaching for those fries; it gives you more energy to bust out a workout; it fires up fat burn; it improves your mood and keeps you motivated.
Let us help you drop the pounds!
]]>The 80-20 method is simple: 80% of your food should be healthy and nutritious, and the other 20% can be less healthy.
This is one of the reasons why it is such a popular diet and one of the secrets to its success.
The reason people use the 80-20 diet all comes down to motivation and sustainability. A very strict diet with ‘no fun’ is extremely hard to maintain over a long period.
People often slip up a few times and then give up because they feel they’ve failed. Leaving yourself space to eat some unhealthy foods reduces your risk of giving in to cravings or binge eating, and because the diet is more enjoyable, it's easy to stick to.
So is the 80 20 a healthy diet, and does it really help you with weight loss?
Less of a diet and more of a guideline for eating.
It’s simply this…
Eat well 80% of the time, and the other 20% of the time can be cheat time.
It’s a good way to order your lifestyle to ensure that it’s sustainable, keeping you healthy the majority of the time while allowing you a little leeway to enjoy life.
This diet plan has many benefits, making it attractive to those trying to lose weight.
Sounds easy, right?
Well, as you know by now, it’s never that simple! There are a few reasons why you may struggle to lose weight using the 80 20 diet, along
As long as you burn more calories than you eat, you will still lose weight, and this is possible on the 80-20 diet. However, the traditional 80-20 diet doesn’t include calorie counting, which is why it is so easy to overeat.
The 80-20 diet is more suitable for long-term maintenance of a healthy weight. In order to lose weight, you will usually have to count your calories or follow a diet plan for a period of time.
You could, however, use the principle of calorie counting. Eating 2,000 calories per day means you can have 400 ‘unhealthy’ calories. So perhaps a chocolate bar and one can of soda. The other 1,600 calories should come from filling, nutritious foods that will supply you with lots of energy.
When following the 80-20 diet, 80% of your eating plan should consist of lots of fruit and vegetables, whole grains, plenty of lean protein, healthy fats and foods low in sugar and saturated fat. There is a focus on whole foods to ensure that you have a highly nutritious diet 80% of the time. Some great examples include:
Home-made meals are the best way to ensure you keep your calorie intake low - dining out, takeaways and store-bought ready meals often add extra cream, milk and sugar to their dishes. But we know finding the time to cook is tough!
So check out our articles on “The best healthy 30-minute meal ideas” and “The best Instant Pot recipes to prep in under 30 mins.”
Eating healthy foods and maintaining a calorie-controlled diet is the most important thing when it comes to losing weight. However, you have to look at the whole picture to give you the best chance for success:
The 80-20 method is a great tool to help you maintain healthy eating habits and a well-rounded, balanced, sustainable, easy-to-follow diet. You don’t have to cut out any of your favorite foods, so you can still enjoy eating and drinking!
However, it does need to coincide with limiting your calories, which can be tough.
One of the things you can do to make this easier is to invest in an all-natural, powerful diet supplement.
PhenQ is an amazing 5-in-1 pill that burns fat, slows fat production, suppresses your appetite, improves your mood and gives you more energy. If you are doing all the right things but not getting the desired results, give PhenQ a try!
]]>Most of these foods have other health benefits too such as improving heart health, keeping blood sugar levels low, and improving cardiovascular health.
There are several mechanisms by which foods can help you lose weight. First, we are going to look at the different fat-burning compounds contained within foods, and then we will give examples of the top fat-burning foods.
There are various ways in which foods can help you burn fat. Protein keeps you feeling fuller for longer, and your body burns more calories digesting protein than carbs. Protein also helps you build muscle. Those with a higher muscle mass burn fat faster, reducing body fat. Protein is vital for improving your overall body composition.
Some foods and drinks speed up your metabolism - many use caffeine to help aid weight loss. Spicy foods have a similar effect.
Foods with a high water content take up more room in your stomach with fewer calories, helping prevent weight gain.
Omega-3 fatty acids are healthy fats that can help you lose fat by boosting the effects of exercise and speeding up your metabolism.
So now you know what types of compounds can help you burn fat, here are some great examples of where to find them.
Greek yogurt is one of the very best fat-burning foods you can eat. It is high in protein so keeps you feeling fuller for longer and it contains conjugated linoleic acid, a chemical that speeds up fat burning. Full-fat Greek yogurt also helps you keep both your blood pressure and your cholesterol low while reducing your risk of heart disease.
Apple cider vinegar has been used for generations as an appetite suppressant and general health supplement. It is usually taken before meals to help reduce the number of calories you consume.
However, it is important to use apple cider vinegar safely and carefully. First up, don’t drink it straight! It needs to be mixed into water, or the acid could burn your throat. You should also stick to a maximum of two teaspoons per day spread over at least two sittings (so don’t drink more than one tablespoon at a time).
Oily fish such as salmon, mackerel, tuna and sardines are powerhouses when it comes to weight loss. Low in calories, high in protein and great for keeping your stomach satisfied.
Their real superpower lies in their Omega-3 fatty acids, which reduce cortisol production - the stress hormone that increases belly fat production. Oily fish also protect you against a long list of diseases, including arthritis, heart disease, dementia, cancer and asthma.
Fish also contains L-Carnitine, which helps turn fat stores into energy, helping you break down and improving your workouts.
Burning hot and burning fat! Chili peppers contain a chemical called capsaicin, which promotes weight loss in two ways; it curbs appetite and speeds up your metabolism. It has been shown to fight against metabolic slowdown, which can occur when we reduce our calorie intake.
Chocolate for weight loss?
We are in!
Dark chocolate can reduce hunger and calorie intake when eaten before a meal. It is also full of antioxidants and magnesium, which have a number of health benefits.
You do have to be careful with this one. Some dark chocolates are high in fat and added sugar, so here are a few rules to follow:
Stick to 28 grams per day (a couple of squares in a large bar) and choose only high-quality chocolate that is at least 70% cocoa.
Green tea is a popular weight loss tool, and green tea extract is found in many supplements. The effect can vary from person to person, and the more you drink (within reason!), the greater the effect - 2-4 cups per day if you can. Green tea is an excellent source of the antioxidant Epigallocatechin Gallate which has been shown to specifically target belly fat.
It also contains some caffeine.
Nuts are full of fiber and protei, which is great for ensuring you feel full and preventing further snacking. Nuts are also a great source of appetite-curbing, metabolism-boosting Chromium.
Nuts are high in calories and fat, so they must be eaten in moderation. Almonds have the best protein-to-fat ratio.
How great is that first-morning coffee?
It gets you firing on all cylinders! Metabolism included. The caffeine in coffee can reduce your appetite for a few hours after drinking it.
There are so many great, healthy foods on this list that can increase fat burning, fight against belly fat and support our weight loss goals. However, it can be tough to include all of these in your diet regularly. Who has the time to make a coffee and four cups of green tea every day??
If you are struggling to include all of these fat-burning foods in your diet, there is a supplement that contains many of their fat-burning ingredients.
PhenQ provides a fantastic range of compounds in just one pill:
PhenQ also contains Nopal Cactus, which helps you feel full and reduces calorie absorption by binding to the fats in the foods you eat and moving them right through your digestive system. Give it a try and enjoy its fat-burning power!
]]>What are the biggest challenges to eating healthy?
Hunger, cravings and time!
Time is something we are all short on - especially if you’ve got a job, and a family with different dietary needs pulling you in multiple directions.
Having some healthy, filling and delicious recipes that you can whip up quickly can save your diet. Read on for some of our favorite 30-minute healthy meals.
Eating a healthy diet makes hitting your weight loss goals infinitely more achievable. Nutritious healthy meals keep you feeling full, give you more energy, help you sleep better, support hormone regulation and keep cravings at bay.
Cooking healthy meals also protects the long-term health of your whole family. Everything from heart health to hair health is affected by what we eat. The key is to be able to fit this in around work; school runs, and your social life!
We have compiled a list of midweek go-to’s that are easy to make, don’t have too many ingredients and are full of goodness!
Fish is such an important element of a healthy diet, and salmon, in particular, is a real superfood. Packed full of Omega 3, antioxidants, zinc, potassium, as well as lots of B vitamins, it is something we should all be purchasing on our weekly grocery trip.
The problem? Most kids (and some adults) aren't huge fans. However, mixing salmon up in a tasty stir-fry dish makes it much more palatable, and it’s really easy. We have recommended some specific vegetables below, but really, you can use any that the entire family will actually eat! Frozen veg works too. This healthy dinner recipe is perfect for your busiest nights.
Serves 4
Calories: 351 kcal per serving
Time: 30 minutes
Ingredients:
Method:
Step 1: Weigh 320 grams of brown rice (80g per person) and cook as per packet instructions (this usually takes 25-30 mins)
Step 2: While the rice is cooking, roughly chop up your carrots, peppers and finely chop your chili (if using). Remove the salmon skin and chop it into cubes.
Step 3: Heat oil in a large wok or frying pan and place your salmon cubes into the wok at medium-high heat. Sprinkle your sesame seeds over the salmon and stir often. Cook the salmon for around 5-7 minutes or until it is nearly cooked.
Step 4: Add in your vegetables and chili and cook for a further 3-4 minutes.
Step 5: Add in the soy sauce and sweet chili sauce and cook for a further 2 minutes.
Step 6: Mix your brown rice into the pan, and you are ready to serve!
Bacon in a healthy meal? Yep! Bacon is a great source of protein so it's great to include it in your diet in a limited way. We love this spicy healthy recipe; it's the perfect easy weeknight dinner and a complete meal.
Serves 4
Calories: 437 kcal per serving
Time: 30 minutes
Ingredients:
Method:
Step 1: Chop your aubergine into cubes, your bacon into small strips, and finely chop your chili and garlic.
Step 2: Heat oil in a large pan and fry the aubergine until it is (for around 8 minutes), next add the bacon fry until it is nearly cooked through.
Step 3: Throw in your garlic and chili and fry for one minute.
Step 5: Add in the chopped tomatoes and cook for 10 minutes while boiling your pasta. Then serve!
Feeling like a yummy, light, Mediterranean-style dish that really fills you up? Then try this classic chicken stew! This one takes slightly more than 30 minutes… but it can be left to simmer away for 20 minutes while you get on with something else. This homemade dinner is a delicious meal full of fresh flavors and healthy ingredients.
Serves 4
Calories: 329 kcal per serving
Time: 40 minutes
Ingredients:
Method:
Step 1: Finely chop your onion and garlic and chop your pepper into large chunks.
Step 2: Heat oil in a large pan and fry the onion for 5 minutes or until soft.
Step 3: While the onion is cooking, toast your flaked almonds in the grill under a low heat. Keep a close eye on them as they burn easily!
Step 4: Add in your chicken thighs and brown them on all sides.
Step 5: Add in your garlic, pepper and sprinkle in the cayenne pepper for 3 minutes. Season to taste.
Step 6: Add in the lemon juice and fry for a further one minute before adding in the chicken stock. Bring to the boil and then simmer for 20-25 minutes.
Step 7: Add the almonds and olives to the stew and serve with crusty bread or rice.
Sticking to a healthy diet can be a real challenge, even when you have a great list of healthy dinner recipes.
Fortunately, PhenQ can make things a little easier! It is a powerful diet supplement that contains five different weight loss enhancers. It’s a great addition to a healthy diet and especially useful for busy people!
Eating healthily when you have little time and a tight budget can be a nightmare!
By Wednesday, most of us have already had a couple of pizzas or ready meals just because it’s all we have the time or energy for, especially when you through kids and multiple meals into the mix.
That is until we purchase an Instant Pot, the saviour of our weeknights!
However, they can take a little getting used to, and some recipes seem to be more gourmet than instant!
So we’ve chosen our three favourite recipes that are quick, easy and low cost. Let’s tuck in!
Ensuring you maintain a healthy diet is vital in supporting your long-term health. Eating healthily helps prevent you from becoming overweight or obese, which can lead to further health complications.
Ensuring you eat plenty of protein, fruit and veg while avoiding too much sugar is the best way to safeguard yourself against a whole host of illnesses, including heart disease and type 2 diabetes. A healthy diet even helps reduce your risk of cancer.
In the short term, a healthy diet gives you more energy and helps you feel great!
The problem?
Finding the time to prepare nutritious meals. Weeknight meals can be particularly difficult; who has the time to spend 90 minutes cooking on a Monday night??
It can be easy to fall into bad habits… but there is a solution.
The Instant Pot electric pressure cooker is a great tool to help you cook easy, healthy meals for you, and your family. Most of the Instant Pot meals can be prepped in under 30 minutes, some are much quicker! There are so many great recipes to choose from, and it can be as easy as chopping up the ingredients and throwing them in the pot. Below are some delicious meals for you to try.
Pressure cooking with your new Instant Pot can take a bit of getting used to. So we recommend starting out simple. Here are three great recipes that only require a few ingredients, minimal prep time and amazing taste.
This delicious recipe is so easy to make! It is naturally gluten-free, dairy-free and low-carb, so it suits many dietary requirements. It has only a few ingredients meaning it's cheap and super quick to prepare this tasty, hearty meal.
Serves 4
Ingredients:
Step 1: Season the chicken breasts with salt and vinegar, garlic, sugar and the mixed herbs (or oregano, basil and thyme.)
Step 2: Place the chicken into your Instant Pot and pour in the chicken stock. Put on the lid and close the vent.
Step 3: Cook fresh chicken for 10 minutes or frozen chicken for 15 minutes. Open the vent carefully to release the pressure and check that the internal temperature of the chicken is 165°.
And voila! Easy as that. We recommend adding some microwavable brown rice - healthy and easy!
There are plenty of vegetables and protein in this super healthy meal.
Serves 4
Ingredients:
Option to add a few red pepper flakes (if you like it spicy!)
Step 1: Cook the rice in boiling water or use microwavable rice if you don’t have much time
Step 2: Combine the rice, raw ground beef, half of the cheese, onion, spices and tomatoes in a large bowl
Step 3: Cut off just the top of the peppers and remove the seeds
Step 4: Put a cup of water into your Instant Pot and then place the trivet inside.
Step 5: Put the peppers into the Instant Pot and fill them to the brim with your rice mixture
Step 6: Cover with the lid and cook for 10 minutes (some Instant Pots may need longer to cook the beef)
Step 7: Open the steam release on the Instant Pot and sprinkle on the remaining cheese, give it a couple of minutes to melt before serving up this delicious healthy dinner!
A vegetarian and vegan-friendly Instant Pot meal, this recipe has a longer cook time, but the prep time is just as quick!
Serves 8 (great for meal prep)
Ingredients
Step 1: Rinse and drain the beans
Step 2: Finely chop the onion, garlic carrot and chili pepper
Step 3: Turn on ‘sauté’ on your Instant Pot and once it reads 'hot', add some oil and the onions and sauté them for 2 minutes.
Step 4: Add the chili, garlic and spices to the Instant Pot and sauté, followed by five cups of water.
Step 5: Change from sauté back to standard mode and add your beans. Cook on high for 30 minutes and let the pressure release naturally for a further 20 minutes.
Step 5: Check to see if the beans are tender, if not cook for another 10 minutes.
Step 6: Serve with lime wedges and rice.
Even the best Hot Pot healthy connoisseurs need a little help sometimes to achieve their body goals. If you are struggling with hunger pangs, cravings or low energy even when eating healthily, PhenQ’s natural diet supplements could be a game changer.
PhenQ is a powerful new slimming formula combining multiple weight loss benefits to help you get the slim, sexy body you’ve always wanted. It will keep you feeling full between meals and help you stay motivated to choose your healthy Instant Pot Chicken quick dinner instead of the unhealthy alternatives.
]]>Grills nationwide are uncovered post-winter season, ready for a summer full of cookouts.
And while nothing is better than getting friends and family together for food in your yard, if you are on a weight loss journey, it can be a trigger that pushes you off the wagon.
While we’re all for you enjoying family celebrations, we also want to help you reach those weight loss goals. That’s why we’re sharing some of our favorite, delicious, low-calorie Memorial Day cookout swaps and tips and hints to stay on track toward your goals.
But before we kick things off, now is a good time to remind you that health isn’t just about eating well 100% of the time.
Community and connection all contribute to your overall health, so don’t stress yourself out over eating perfectly at family gatherings.
However, with some of these delicious swaps, your friends and family won’t even notice that you’re swapping out the naughtier treats for ones that help you reach your goals.
Grilling food is a healthy way to cook, so cutting out loads of food from your celebrations will be unnecessary. Plus, try to go easy on sauces and condiments, as this can add on some hidden calories, but otherwise, you will eat a lot of the food.
But otherwise, try to swap out some of these options for a healthier Memorial Day cookout.
Hamburgers are the staple of any grill and cookout, and they can be pretty healthy on their own.
However, switch out the burgers for meat skewers for a healthier option. You can choose whatever meat you fancy, but something lean such as chicken or turkey works well, or even shellfish such as prawns.
Peppering the skewers with veggies allows you to get some of your five-a-day in and fill you up with fiber and nutrients.
Top tip: add two veggies for every piece of meat you add to fill up without overeating on calories.
If you want to stick with burgers, then you can swap out the beef for leaner meat such as turkey, tuna or venison, or you can switch out the bread for a lettuce bun. Just beware of the toppings, sauces and condiments, as these can add a lot of calories without you realizing it.
Again, hot dogs are a staple at a cookout, but processed meats aren’t great if you are trying to eat healthy.
We recommend swapping out the hot dogs for sausages made of learner meats such as chicken or turkey link sausages. If you don’t want to make your own sausages, then check out your local grocery store for fresh, ground meat sausages.
Again, take it easy on the condiments to avoid additional hidden calories and sugar,
Top tip: if you want toppings, then make your own i.e., salsa
Fried chicken wings are a crowd-pleaser, but they’ll push you way over your calorie budget for the day.
There is no need to abandon the wings altogether, just swap out the cooking style and grill them instead of frying them.
Create a homemade sauce to marinade your wings in so that you know what is in them, rather than using a sugar-filled store-bought sauce.
Potato salad is a great cookout side, but the mayonnaise makes it a heavier option that might hinder your diet.
Instead, we recommend sticking to the potatoes but swapping out regular ones for sweet potatoes and serving them with healthy toppings.
We recommend topping them with veggies, including peppers, onions, tomatoes, black beans, and jalapenos - then sprinkle on a little cheese and spices.
Beer might be the classic cookout drink, but if you are on a weight loss journey, then it’s one of the highest-calorie alcoholic drinks you can consume.
If you really love the taste of beer, a “light” beer option is fine for one or two, but we don’t recommend sticking to it all day and night.
If you are going to drink alcohol, then a lighter option might begin or vodka and tonic or prosecco.
But, if you can avoid it, then switching to non-alcoholic, no-sugar drinks will be the best option.
So, apart from swapping out some of the classic cookout dishes for more low-calorie alternatives, there are other steps you can take to ensure you don’t blow your diet over Memorial Day.
Are you hungry, or are you just thirsty?
We’re not in any way suggesting that you drink water instead of eating - if you are hungry, then eat.
But if you don’t stay hydrated, you might eat more food. That’s because when the stomach is full, it sends signals to the brain to let it know, and filling up on water can do this.
Make sure you’ve got lots of water for your cookout so you don’t reach for food when you need water.
Make it a little more exciting by making up some jugs of water and adding a selection of different fruits - delicious and refreshing and stopping you from overeating unnecessarily.
If you’re trying to lose weight, you need to eat fewer calories than you burn; for most women, this is around 2000 calories per day.
So in many cases, it’s not what you eat during celebrations but how much you eat. And so, it’s worth noting how much you are consuming at your memorial day cookout.
Try not to overload your plate with everything possible, and don’t go back for seconds if you can avoid it. This will help control calorie intake and help keep you on track for your goals.
Exercise comes in many forms! It doesn’t have to mean hitting the gym or pounding the pavement for hours on end.
Any movement works, and a yard party is a perfect time to get some movement in, especially if you’ve got energetic kids around.
While waiting for the grill to fire up, why not throw a ball, set up an obstacle course or challenge someone to a race?
It’s a great time to get in some cardio and burn off some energy. The great news is this means you can eat a little more guilt-free.
Remember! Life is for living, and completely denying yourself is not a sustainable weight loss strategy - it will likely lead to a complete blowout. So let yourself enjoy occasions with your family, even when they center around food.
Just remember not to overdo it completely. And if you do, start the next day with a fresh mindset and get back on your diet and exercise plan to continue towards your goals.
If you need help suppressing your appetite daily and need to boost your metabolism, then PhenQ can help. You can check out more about PhenQ here and see if it’s right for you and your weight loss journey.
]]>TikTok is home to many new food fads and recipes from all over the world. The video-based social media app has given rise to popular food trends, celebrity diets, and exciting food combination ideas.
If you’re into the healthy eating, fitness and well-being side of TikTok, you may have seen the raw carrot salad (#rawcarrotsalad), with the hashtag gaining over 33 million views and counting.
The highly-favored raw carrot salad, which is said to help balance hormones and offers a plethora of health benefits, has been pushed toward women who struggle with hormonal issues.
But does it really work?
And will it actually help balance your hormones?
While a bowl of raw carrots peeled in a ribbon-like structure may not sound like a delicious thing to eat, it's a highly nutritious salad packed with many vitamins and minerals.
But does it really ring true to its hormonal benefits for women, and are the claims true?
Here’s everything you need to know about the raw carrot salad, according to nutrition-based health experts.
Dr. Ray Peat developed the raw carrot salad – a biologist specializing in hormone physiology. The raw carrot salad has been promoted to support hormonal balance.
Raw carrots contain a unique fiber that gels to endotoxins and excess estrogen and then safely eliminates them from the body, Dr. Peat claims.
Simply put, the raw carrot salad is a dish made with raw carrots peeled, grated, or shredded into small pieces. It is typically mixed with other ingredients, such as chopped onions, raisins, lemon juice, olive oil, salt, and pepper, and can be served as a side dish or as a light meal.
The raw carrot salad is a popular dish in many cuisines around the world and is known for its crunchy texture and sweet, earthy flavor. It is also a nutritious dish, as carrots are a good source of fiber, vitamins, and minerals, such as vitamin A, potassium, and calcium.
According to Dr. Peat’s research, he discovered that when his female patients consumed a raw carrot salad once or twice daily, they experienced several benefits;
Some additional benefits Dr. eat claims the raw carrot salad promotes are reducing; PMS, period pain, metabolic stress, headaches/migraines, anxiety/depression, bloat/breast tenderness, skin rashes/acne and fatigue/brain fog.
Raw carrots contain a unique fiber that effectively binds to excess estrogen in our intestines and helps the body safely eliminate it via our bowels, helping to reduce uncomfortable menstrual cycle symptoms.
The raw carrot salad offers a range of health benefits due to the high nutritional content of carrots and other ingredients typically included in the dish. Here are some potential benefits:
Raw carrots are high in fiber, which can promote healthy digestion by supporting regular bowel movements and preventing constipation.
Carrots are a good source of antioxidants, such as beta-carotene and vitamin C, which can protect against cellular damage and reduce inflammation in the body.
Vitamin A, which is abundant in carrots, is important for maintaining a healthy immune system and may help protect against infections and diseases.
The vitamin A and other antioxidants found in carrots may help protect the skin from sun damage and support healthy skin cell growth.
Raw carrot salad is a low-calorie food that can help support weight loss or weight management goals while still providing important nutrients.
Overall, incorporating raw carrot salad into your diet can be a tasty and nutritious way to support overall health and wellness.
Raw carrots are packed with nutrients that can contribute to a healthy balanced diet, which supports hormonal health overall. Adding the raw carrot salad won’t hurt, but there is still a lack of research on whether it is as impactful on your hormones as the viral TikTok claim.
Many videos on the platform suggest that eating this raw carrot salad every day will be life-changing for every woman and improve their hormonal balance. However, the claims have not been formally backed up with hard evidence.
There is no scientific evidence to support the claim that raw carrot salad can balance hormones in humans.
While carrots are a healthy food rich in vitamins and minerals, including vitamin A, which is essential for hormonal health, there is no specific nutrient in carrots that have been shown to directly affect hormone levels.
The hormone-related health benefits of carrots may have to do with their fiber content. Since carrots are high in fiber, they can help support and improve gut health, indirectly aiding hormonal balance.
Genetic factors, stress, poor diet, and certain medical conditions can cause hormonal imbalances. While eating a balanced diet that includes a variety of nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins can support overall health and hormonal balance, no one food or diet can single-handedly balance hormones.
Several factors can contribute to hormonal imbalances in both men and women. Here are some of the main causes:
Related content; How to improve gut health
While raw carrot salad can offer many health benefits, there are a few downsides to keep in mind:
Raw vegetables, including carrots, can sometimes be contaminated with harmful bacteria, such as E. coli or Salmonella. It is important to thoroughly wash and sanitize all vegetables before preparing them and to handle them with clean hands and utensils.
Some people may experience digestive discomfort, such as bloating or gas when eating raw vegetables like carrots. This is due to the high fiber content in carrots and other ingredients commonly used in raw salads.
While carrots are a good source of many nutrients, some are better absorbed when cooked. For example, the beta-carotene in carrots is more easily absorbed by the body when the carrots are cooked or pureed.
Carrots are a relatively high-sugar vegetable, and some people may need to limit their sugar intake for health reasons.
Overall, raw carrot salad can be a healthy and delicious addition to a balanced diet. Still, it's important to be mindful of any potential downsides and to incorporate a variety of other fruits and vegetables into your meals as well.
There is nothing complicated about making a raw carrot salad. In fact, it only takes about 2-5 minutes to prepare. Here is a simple recipe for raw carrot salad:
Instructions:
|
Serve chilled or at room temperature.
Note: You can add other ingredients like raisins, nuts, or seeds to add more flavor and texture to the salad. Enjoy!
According to Dr. Peat and other health experts on TikTok, it’s essential to consume the raw carrot salad consistently, i.e., daily.
The popular salad works best on an empty stomach to help with gastrointestinal absorption.
Whether or not raw carrot salad is worth eating depends on your taste preferences and dietary goals.
Raw carrot salad can be a healthy and nutritious addition to a balanced diet. Carrots are a good source of fiber, vitamins A and C, potassium, and other nutrients. And raw carrots also have a satisfying crunch and slightly sweet taste that many people enjoy.
However, if you don't enjoy the taste or texture of raw carrots or have difficulty digesting raw vegetables, then raw carrot salad may not be worth eating for you. Additionally, if you are following a specific diet restricting certain foods or food groups, you may need to consider whether raw carrot salad fits your dietary guidelines.
While there may be several health benefits to the raw carrot salad, insufficient evidence suggests that it directly tackles hormonal and gut issues.
It's important to note that hormonal imbalances can be complex and have multiple contributing factors. If you suspect a hormonal imbalance, it's best to speak with a healthcare professional who can help identify the underlying cause and develop an appropriate treatment plan.
If you plan to add this raw carrot salad to your diet and you need a protein boost to achieve your goals, the PhenQ meal shake may just be your thing. It can replace a full meal, boost your energy and help you shed pounds naturally. The PhenQ meal shake comes in several delicious dessert flavors, such as; chocolate brownie, vanilla ice cream and strawberries & cream.
]]>And no holiday says chocolate and candy, quite like Easter.
It is important that you don’t worry too much, and let yourself enjoy the celebrations. They only come around once a year, and stressing about it will only impact your health and weight in the long run.
But if you’re trying to lose weight, then the task of staying on track can feel daunting, especially when the celebrations are centered around food like Easter.
But there are some simple swaps and tricks that you can use to ensure that you don’t fall too far off the bandwagon and still enjoy the holiday celebrations.
We’re sharing some of our favorite swaps and tips for staying on the healthy track over Easter.
We’re not fans of cutting every vice out - there are ways to enjoy holidays (and life in general) without completely depriving yourself of joy.
That being said, it’s important to be mindful of what you eat, and if you are trying to be strict there are plenty of simple swaps that you can make over Easter to ensure that you enjoy your time, without overdoing it.
If you are getting your own chocolate egg (and not just snacking on the kids), then it’s best to opt for a dark chocolate egg. A dairy milk Easter egg can have around 1800 caories, while the dark chocolate equivalent has around 1100 calories on average.
Yikes! That’s a lot of calories in one go.
But the good news is that not only does dark chocolate have a lot less calories, but it’s also hard to overindulge and eat more than a little in one go. So it will help you keep your portion sizes low.
If you don’t like dark chocolate then get a smaller chocolate egg, or share it with someone.
From Cadbury cream eggs, to Easter jelly beans and peeps marshmallows, there is a lot of candy that goes hand in hand with Easter.
Again, these snacks are easy to overconsume. You might think you are just having a little, but all these add up.
A good way to combat this is to do some home-baking, substituting high-calorie ingredients for lower healthy ones.
This way you’ll get your sweet-treat fix, and have a clear boundary on a portion size (rather than a whole pack).
It also plays in to the celebration element, and you can make the baking a family affiar - just another way to spend some time with loved ones and make the eating experience more mindful.
Easter dinner in itself is pretty healthy and nutritious, with meat, potatoes and veggies galore. So there is no reason why you shouldn’t be able to enjoy the meal without guilt.
Just be mindful of portion sizes, and don’t load your plate up with too many extra helpings and you should be fine.
Easter weekend encapsulates a few days, so one day of bad eating can quickly spiral into a few days and then a week if you’re not careful. Getting back on the bandwagon can be tough, so it’s best to not fall off in the first place.
If you’re celebrating with the family then let yourself enjoy it, but don’t let it slip into multiple days.
Try and be strict with your eating in the days leading up to it, and get right back on it the next day. One day of indulgance isn’t going to set you back - just don’t let it become more.
It’s easy to overindulge and eat your Eater egg all in one go, but when would you ever eat that much chocolate in one go under normal circumstances?
The answer to that is probably never…
So, why make Easter any different?
Let yourself enjoy the chocolate and other Easter snacks and meals, but don’t eat more than you usually would in one go.
It’s also easy to eat a couple of bits of the kid's Easter eggs and think you aren’t consuming many calories, but all those little bites can add up.
On average an easter egg has around 1000 calories, so even eating a bit of these can push your calorie intake up significantly.
So, there you have some tips for eating more healthily over the Easter holidays.
And remember - there is nothing wrong with enjoying a bit of chocolate and indulgence over the holidays. In fact, we encourage it - there is no point in being so rigid with your plans that you don’t enjoy life.
The main thing to ensure is that you eat mindfully, rather than snacking aimlessly, pushing up your calorie intake. Don’t eat for the sake of it, and try and make healthy choices where you can.
But it’s a time for celebration and family, and it only happens once a year. So be sensible, but don’t let your eating impact the joy of making memories.
If you want some help on the days around Easter, then a weight loss supplement such as PhenQ can help curb craings and boost weight loss progress.
]]>You’ve been doing so well, calorie counting, exercising and making sure those unnecessary snacks don’t interfere; you’ll feel like you’ve thrown the whole thing out of the window if you go out for a meal.
Don’t worry!
Just because you’re being a bit hard on yourself about your weight control doesn’t mean you can’t go out and enjoy yourself. It will require a little planning to ensure you can have a good time and not stray from the tracks.
But we’re sharing some of our top tips for staying healthy while eating out.
Just as you wouldn’t go shopping on an empty stomach, it’s a good idea not to be completely starving when you arrive at a restaurant. There’s nothing wrong with having a healthy snack before you go (you can call that your starter), and it doesn’t mean you’ll spoil your enjoyment of the night.
The purpose of the snack is so that you won’t overindulge. If you feel starving when you order your meal, the longer they take to serve you, the hungrier you’ll feel, and you’ll most likely end up wanting everything on the menu.
Take the edge off your hunger with yogurt or some nuts, and drink water too. An appetite suppressant will help, too, as it will help you to feel fuller and avoid overeating.
This homework will help you to become familiar with the food being served, and if you’re calorie counting, it’ll be easier to add everything up. You often feel under pressure to order food when dining out, and having a good look in a more relaxed environment will help you make better choices.
This way, there’ll be no distractions or snap decisions. Look at how the food is prepared, the kind of sauces and other factors which could boost your calorie count.
This is quite a neat trick; make your choice of healthy foods, stick to it, and be the first at your table to order. It’s easy to be swayed by others’ choices.
How often have you changed your mind in a restaurant because you missed something on the menu, and when someone else orders it, you jump on the bandwagon and change your mind?
If you’ve done your homework, you won’t have missed anything and won’t be tempted to throw your calorie counting away and give in to temptation.
One way to be clever with your food selection is to have two starters rather than a main course. There are more likely to be fewer calories in a couple of appetizers than in a main meal, and certainly fewer than if choosing a starter and main.
Main meals come with bigger portions, and smaller portions mean there’s less likelihood that you’ll overindulge. Choosing two starters is an excellent idea if you’re going to a restaurant that prides itself on serving huge portions of everything.
If you go for a starter and a main course, there is usually a healthy option for the former, such as soup or salad, though beware of creamy soup and salads with a lot of dressing. If your meal comes with a sauce, ask to have the sauce in a small jug or on the side so you can decide how much goes on.
No one wants to be the last person to finish eating, but that doesn’t mean it’s a race. The slower you eat, the quicker your stomach will feel complete. Eating quickly can trick your brain into thinking you require more food before it has time to reach your stomach.
Eating more slowly means enjoying the eating process and tasting the flavors and smells. Eating mindfully means you’ll enjoy the experience more and make healthier choices.
This is a difficult decision at the best of times, but when everyone else orders one, it throws temptation in your face.
If there are healthy dessert options, that’s great, and if not, why not choose a coffee or tea?
Yes, the dessert tray looks impressive, but think about how you’ll feel afterward.
If your main course comes with fries, ask to swap for something healthier, such as vegetables or salad. You can still enjoy your main and lower your calorie intake. Broccoli, carrots, turnips and spinach are all low in calories and - let’s face it- tastier than fries.
Don’t be afraid to speak up.
Often, restaurants allow you to order a smaller portion of a main course or a sharing plate. This is a great way to go if you want to eat less but still enjoy the quality of your meal. It’s the perfect way to prevent overeating, but if you decide to share, don’t make it a race to see who can eat most off the plate!
Reducing sugar intake is a priority if you want to lose weight, and we often overlook the hidden sugar we take in during our meals. Carbonated drinks are a big player in this, which sadly also includes a number of alcoholic beverages.
For example, a single glass of wine will set you back around 300 calories. If the water is too bland, try a diet or sugar-free option from the menu.
This is the best advice. Sometimes we need a good night out to take our minds off things, including our weight loss journey. If you eat more than you intended, don’t worry, you can still get back on course. You'll be on target again with a slight adjustment to your calories the following week and a little more exercise.
Staying healthy is all about planning and making the right choices, whether in the kitchen or on a night out. You are responsible for your calorie intake, but this doesn’t mean you can’t enjoy yourself now and again.
Make intelligent choices rather than rash decisions, and you’ll be able to have a good night out and not stress about the impact on your weight.
If you are trying to stick to your weight loss goals, then PhenQ is designed to suppress your appetite to eat less and cut calories.
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