Tips and Feedback

Now that I’ve come to grips with the basic food groups I feel it’s time to try and put this new weight loss diet into practice. Unfortunately before I’ve even begun I’ve already run into a couple of problems. Firstly, if dietary requirements depend on the individual how am I supposed to know what I should be eating? Secondly, how do I know how much I should be eating? It’s all very well knowing that fruit & veg should account for a third of my diet but how do I know how much a third should be? These are questions I am seeking to answer without having to fork out for a dietician or nutritionist.

As far as I’m aware I am in good health apart from needing to lose weight. So I figure I’m not going to need a particularly special diet. Now all I really need to do is figure out what the standard requirements are for someone like me, and combine that with a more regular exercise routine and I should be sorted. The general advice is that I should be getting at least 30 minutes of moderate exercise every day, and I’ve already covered what I should be eating in my previous blog.

I found this quick guide with basic ideas on where to start. So I now need to establish what my nutritional needs are based on my age, gender and personal experiences of what types of food work for me. That may require a little research but I can already draw on past experiences. For example, eating sushi for lunch quite often makes me feel really tired in the afternoon. If I had a job that required more activity then the sugars in the white rice might work for me, but sitting behind a desk all day is more likely to see me falling asleep on my keyboard. So I need to find a balanced lunch time meal that won’t make me feel so lethargic. Maybe adding more fruit like bananas and apples will help do away with that 4 o’clock feeling.

Complex carbohydrates are a good way to go because they provide a steady and long-lasting source of energy. This is because they take longer for the body to digest. That means if I eat whole grain toast for breakfast I’ll be in good shape for the gym later. It also means I won’t immediately crash and find myself starving hungry afterwards; which is precisely what happens when I have sugary cereal for breakfast.

Being that I need to increase my daily exercise regime I also need to work out what I should be eating to ensure my body has the energy for physical activity. The trouble with this balancing act is that if I consume more energy than I need my body will simply store it as fat. So working out how many calories I need to consume daily is essential if I want to be successful in my weight loss endeavours. My daily required calorie intake apparently depends on my height, weight, age, daily activity and body composition. According to the UK Department of Health the average woman should be consuming 1940 calories a day.

In order save myself the expense of a nutritionist I’ve gone in search of cheaper solutions and have come up with two really good websites. They can help me manage my weight loss and help maintain my weight once I’ve reached my goal. The weightlossresources.co.uk site is particularly useful for weight loss management. It provides a results and goals management chart which can be regularly updated so you can monitor your own progress. It also provides a food and exercise diary section where you can create meal and exercise plans. On top of all that I also get access to the members’ forum so I can exchange ideas and get advice. The first 24 hours are free so I’m going to give it a try and see how I get on.

MyPyramid is an American based site but it is good for working out dietary requirements. It provides all sorts of tools, such as the MyPyramid Plan, to help you tailor your diet and daily routine for your individual needs. The reason I like this in particular is because it tells me how much of each food group I should be eating each day. Voila, I have my answer for serving size. It can be adjusted according personal goals (weight loss or maintenance) and it’s free. I’ve now signed up for both and will attempt to use these to achieve effective and healthy weight loss. Watch this space…

Following on from my detox diet fail I’ve decided to try something truly radical: a nutritionally balanced diet and a healthy dose of patience. After establishing that these detox diets aren’t actually good for your health and years of unsuccessful fad diets bringing me down, I thought it might be about time to start listening to the experts. Step one: Finding out exactly what a balanced diet actually is.

Remember when the teachers at school were droning on about food groups and the food pyramid? No, me either. Scratching Brad Pitts’ name into my pencil box was a far more appealing pass time but, now that I no longer have a pencil box to deface, I’ve had time to revisit those lessons. So, pay attention boys and girls. We’re going to start with the basic food groups:

Grains – Otherwise known as ‘carbs’, this food group seems to have gained a rather negative reputation for weight gain in our diet-crazed society. The funny thing is this is the group that should make up the bulk of your healthy diet. Foods in this group include things like bread, cereals, rice and pasta and should account for a third of your diet. This is because carbohydrates are the bodies’ main source of energy as well as being linked to reduced risk of some cancers, heart disease and diabetes. The obvious advice here is to avoid refined foods and opt for unrefined whole grains.

Fruits and Vegetables – The phrase 5-a-day springs to mind but fruit and vegetables should ideally form another third of your diet. They provide a wide range of nutrients, vitamins, and minerals that are vital for healthy body function and fibre which is essential for a healthy bowel. The more green veggies you can eat the better. And bear in mind that 5-a-day is merely a guide, a minimum requirement that tries not to sound too scary. Fruit and veg should be included in every meal and are a much wiser choice of between-meal snacks. Feel free to enjoy a glass of fruit juice occasionally but go for the unsweetened, natural options. These are not a substitute for the real thing either!

Dairy – Being an important source of calcium makes this an important food group but things like milk and cheese do tend to be high in saturated fat, so moderation is key. Choosing low-fat options is a common compromise but doesn’t mean you can over-indulge without paying the price.

Meat and Fish – This is the protein category. Our bodies need proteins for growth and repair so, again, it’s pretty important to get enough of these in your diet. Foods like nuts, seeds, beans and eggs are also included in this group which makes variety and daily intake much easier.

Fats – Believe it or not, we do need some fat in our diet. Fats contain fat soluble vitamins and are also a source of energy. This will obviously make up the smallest portion of your diet. Go for healthy sources of fats like fish, avocadoes and nuts which are high in healthier unsaturated fats. Eat fewer foods containing saturated fats such as butter, cheese or chocolates and avoid trans fatty acids and salt.

It’s not a case of restricting your diet; it’s more a case of balancing it. Indulgences are allowed in moderation but always remember: what passes the lips goes straight to hips. While dietary requirements will vary depending on the individual, everyone needs to balance this diet with regular exercise. If you’re looking to lose weight you need to ensure that your calorie intake exceeds your calorie output. Don’t just eat less and hope for the best. Eat well and combine a balanced diet with a daily exercise routine that you can stick to.

Today is an exciting day for me because for the first time in 4 days I’ll be allowed to reintroduce ‘real’ food into my diet. Come lunch time I’ll be headed across the street to buy myself some chicken and tomatoes *squee*! For the last 4 days I’ve been sustaining myself on enough fruit and veg to feed a small troop of monkeys, so you can understand the excitement.


This is my second time trying this 7 day Detox Diet in an attempt to shed a few kilos and if at the same time it cleanses my system, well that’s a nice bonus isn’t it? The first time I tried it I did quite well but I’ve found myself really struggling this week, and I’m not the only one. I have a friend who decided to give this a go too and reports thus far have revealed that she is struggling more than I am. Fatigue and lack of sufficient energy seem to be the main complaints. I suspect the reason for this is a drastic difference in daily activity. I sit at a desk all day while she’s on her feet and constantly on the move. After an hour long workout at the gym on day 2 of this diet I can understand how she must be feeling. While I’m not suffering quite as much my body does seem to be trying to tell me something. It got me to thinking about the detox fad that has taken the world by storm.


I’m not under the illusion that this diet is some sort of miracle cure-all and I’ve been pretty honest about the fact that I’m doing it purely for the weight loss benefits. The question that’s been nagging at me is whether or not this is actually a healthy thing to be doing. There are thousands of detox programs on the market from foot pads (?!) and colonic irrigation to the ever popular Master Cleanse diet. It’s a multi-million pound industry and everyone wants a piece. Regulatory bodies such as the FDA or the MHRA simply don’t have the resources to govern the influx of products and programs being advocated by the whole world and his celebrity wife. Although there has been some investigation into the health claims made by promoters of detox programs there is only so much they can do. So it’s up the consumer to make an informed decision. A brief browse on the interwebs has thrown up a huge number of articles both for and against detoxifying.


Just to clarify, I’m referring to the notion of cleansing the body of accumulated toxins and not medical detoxification treatments used for addictions or other poisoning. The idea is that we are pumping huge amounts of chemical toxins into our atmosphere, our food and consequently our bodies. These toxins are not nice, and so we have to cleanse them from our system in order to achieve good health and well-being. Trouble is there is currently no conclusive scientific or medical evidence to suggest that this is even necessary let alone achievable by what ever detox method you choose. In fact, medical practitioners and dieticians have suggested that many detox diets can even be dangerous.


The simple fact is that our bodies have already got a perfectly good system in place for ridding itself of unwanted toxins and chemicals. According to the most widely quoted professional on the internet, Dr. Roger Clemens, professor of molecular pharmacology and toxicology at the University of Southern California: “Our lungs, kidneys, liver, gastrointestinal tract and immune system are effective in removing or neutralising toxic substances within hours of consumption.” So provided you’re not literally pumping dangerous chemicals into your body you should be ok. Fair enough, but as a smoker I can’t help but feel it might be nice to help these systems out a little and maybe purge some of the nasty. Surely that can only be a good thing? Then I came across this article on Celebritydiognosis.com and read the following: “A person might easily get the idea that they can over-indulge, i.e. poison his or her “system” with toxins, and then put everything right by applying this or that detox method. This could prompt many people to live unhealthy lifestyles in the belief they could avoid harm by periodic detoxification. The best way to stay healthy is to avoid unhealthy behaviors, rather than trying to reverse their effects once you get sick.” – Guilty.


So it comes back to the same thing I’ve heard over and over again. The best way to tackle weight loss issues is through a healthy lifestyle change involving lots of exercise and good-for-you food. It seems the quick-fix route has failed me once again.


The trouble with most detox diets is that they are extremely restrictive in terms of what you can eat. This means you are essentially starving yourself. Even on the diet I’ve been doing. OK so I can eat as much soup, fruit and vegetables as I want but is that really giving me all the nutrition I need? Is it safe for me to be doing an hour workout at the gym if all I’ve eaten all day is fruit? Judging from the fact that I was feeling decidedly shaky afterwards, I’m gonna say no. And what about my friend? I’m starting to think that with her daily routine this diet is actually a pretty bad idea. After reading a bunch of articles denouncing detox diets, my suspicions have been confirmed. I’m seriously considering dumping this diet immediately in favour of a more healthy and nutritionally balanced diet.


A lot of doctors seem to be saying the same thing. Our bodies are perfectly capable of detoxifying themselves. If you want to help ease the burden of the aforementioned systems then just eat a healthier diet. Basically, stay away from rubbish like processed foods and junk and incorporate more fruit, veg, water and whole grains. It’s the same thing we’ve been hearing for years so why won’t we listen?? I guess it’s human nature to crave the quick fix. It seems easier somehow but one thing is becoming increasingly clear: there is no such thing. If we spent half as much time improving our lifestyles as we did looking for quick-fix solutions, we’d probably have eliminated obesity by now!


In conclusion: Yes you’ve lost weight but is it sustainable? “No.” Are you going to binge on rubbish the minute you’re done on this diet? “Oh yes!” Could this be damaging to your health in the long run? “More than likely.” So what are you going to have for lunch? “Fruit and a nicely balanced sandwich washed down with a big chug of water. Mmmm…”