Overwhelmed by all the different “miracle diets” around? There are ways to lose weight quickly but they are rarely successful in the long term, why? A very strict diet as well as making you feel deprived - which invariably leads to weight gain as you come off the diet because your body start stocking fat - also leaves your body deprived of essential nutrients and vitamins, often a cause of inflammation in the body, weaker immune system and tiredness.
A healthy diet is not just about looking slimmer, research shows that lifestyle changes contribute to 80% in slowing down the ageing process – only 20% is genetics. A healthy lifestyle is key in preventing nearly every type of disease we see in older adults including dementia, arthritis, heart disease, insulin resistance and type 2 diabetes.
From Michael Mosley who interviewed Professor Janet Lord who studies Immune Cell Biology in his BBC podcast Just One Thing to the NHS’s own Eatwell Guide, scientists and nutritionists worldwide promote the benefits of the Mediterranean diet.
What is the Mediterranean diet and how to move away from the Western diet prevalent in the UK and associated with poorer health? This is how to reduce your consumption of red meat, processed food, sugar and saturated fats and embrace a diet which will make you feel younger inside and out.
Shake Up Your Diet
The Mediterranean diet was initially created as a concept by scientists studying the health of people living in southern Europe and whether their diet was an important factor. Over years of study, with multiple populations in different Mediterranean countries, they noticed that people who conformed more to this traditional diet displayed:
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. It’s characterized by a high consumption of vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, herbs and spices, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.
Professor Janet Lord recommends a Mediterranean Plus diet which is the Mediterranean diet plus the inclusion of anti-oxidant rich nuts and berries. A diverse diet, such as the Mediterranean Plus diet, results in diversity of the microbiome (gut bacteria) which reduces leaky gut which can drive inflammation.
Like the Mediterranean diet, the Rainbow diet is a natural, whole food diet that encourages people to eat a variety of colourful fruits and vegetables across the colour spectrum. Different-coloured plants are linked to higher levels of specific nutrients. The idea is that each colour has specific vitamins, minerals, and antioxidants that offer unique health benefits.
Shake Off The Weight
Along dietary changes, reducing calorie intake, being active and exercising regularly are essential for losing weight and reducing inflammation.
Don’t sit for any length of time. You should look to stand up every hour even if it’s to grab yourself a glass of water. Moving muscles via myokines (a small protein released from our muscular cells) reduces inflammation. Our skeletal muscle mass is also a major regulator of the immune system and the more you move the more you can keep your muscles healthy and counter inflammation.
Exercise. The recommendation is that we exercise regularly throughout life and we don’t let age stop us. "Biologically we are hunter-gatherers, so we are not designed to slow down as we age and we should stay physically active for as long as we can" says Dr Elizabeth Thompson of the National Centre for Integrative medicine. Whether it’s walking, running, cycling, swimming... keep doing it as long as you can and remember it’s never too late to start a new physical activity!
Reducing calorie intake. Watch your portion sizes: have you been told as a child to always finish your plate and often finish a dish although you are full? There is so many ways not to waste: cooking smaller portions, using small plates, freezing leftovers… There is currently a lot of talks about the benefits of fasting and time restricted eating which is eating within a certain number of hours, you might want to consider this approach after talking to your GP. Keeping your weight in check is important too as adipose (fat) tissue is pro-inflammatory.
Are you keen to lose weight and live a healthier life but don’t know where to start? Book your FREE 30 minute consultation by clicking on the form below or email charlotte@mindcraftcoaching.co.uk.
Together, we will understand why you haven't been successful in losing or maintaining a healthy weight so far, how to stay in control of what you eat and design a meal plan tailored to your needs.
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