health tips Archives - Rachael Attard

Possible Reasons Why You Always Feel Tired

Rachael Attard — Tue, 19 Oct 2021 21:00:00 +0000

Feeling tired all the time can be miserable, and it can take away from your ability to enjoy life! In this article, I’ll share some of the most common reasons people feel fatigued and talk about things you can do to improve your energy levels.

What Is Fatigue

Everybody gets tired sometimes, especially after a busy weekend, a rough night of sleep, or while feeling sick. Feeling tired occasionally is expected. However, feeling like you are regularly sleepy, unable to complete your daily tasks, or even like you can’t think properly because of your exhaustion is considered fatigue. People who experience fatigue aren’t just sleepy. They typically lack motivation too.

Sleepiness is typically a short-term problem. You might feel tired after a few bad nights of sleep, and then recover shortly afterward. Fatigue typically lasts for longer than this, or it comes back repeatedly. People don’t always know why they are experiencing fatigue.

A person can experience physical fatigue or mental fatigue, but these two types of fatigue often go together. When somebody is regularly tired physically, they tend to become emotionally and mentally drained too.

Somebody with physical fatigue might:

Struggle to do daily physical tasks they normally do easily, like taking a walk or going up the stairs
Feel like their muscles are weaker than normal

Somebody with mental fatigue might:

Have trouble focusing on one thing at a time.
Get distracted easily.
Have trouble staying awake while working.

Possible Causes of Fatigue

One of the challenging things about fatigue is that there are a lot of possible causes for it. Some people have trouble narrowing down why they feel the way they do. Many people will also find that multiple factors contribute to their fatigue.

Lifestyle Factor

Lifestyle factors, like what you eat and your activity levels, make a big difference in how you feel! Many people notice that they have more energy and feel more alert when they eat well, get plenty of sleep, and maintain an active lifestyle.

Diet

If you regularly feel tired or sluggish, I recommend taking a look at your diet. Make sure you are eating plenty of vegetables, lean protein, good quality fats, and whole grains. I like to try to eat foods that are minimally processed too.

Although you should make sure you’re eating a well-balanced diet, I also suggest taking a look at a few specific elements of your diet.

Eating too many refined carbohydrates throughout the day can make you feel very tired. When you eat refined carbs, your body processes them right away, and your blood sugar is elevated quickly. This means that you get a short boost of energy. Unfortunately, your body also crashes quickly, making you feel tired. Some common refined carbs include:

White bread and pasta
Most breakfast cereals
Potato chips and similar snacks

Instead of eating refined carbs, consider eating a carbohydrate that has plenty of fiber, like some form of vegetable.

Energy drinks are another diet-related item that you should reconsider if you constantly feel tired. Like refined carbs, these drinks typically provide people with a quick boost of energy and then a crash due to the combination of caffeine and sugar.

Energy drinks can also make it harder to sleep at night, making you even more tired the next day. If you can help it, try drinking coffee in the morning so that it is less likely to interfere with your sleep schedule. :)

Finally, if you’re constantly feeling tired, I suggest looking at how much you’re eating. People who aren’t eating enough calories often feel very fatigued. Eating too few calories can mean you’re not getting the energy your body needs to function, and you also might be missing out on essential vitamins that help manage energy levels.

How many calories you need depends on your age, height, goals, and activity level, but everybody should be eating at least 1,200 calories.

Sleep

Sleep is so important! Most adults need anywhere from 7-9 hours of quality sleep every night. If you struggle to get quality sleep:

Go to bed and wake up at the same time every day.
Make your room as quiet and comfortable as possible.
Try not to exercise or watch a lot of TV before bed. Both of these things can wake you up even more.
Turn your phone off about 30 minutes before you go to sleep.
Avoid tobacco and alcohol before bed.
Skip long naps. It’s best to get your sleep in all at once during the night.

Sleeping during the day, instead of at night, can also contribute to fatigue. This is true even if you are still getting 7-9 hours. People who work nights are more likely to experience fatigue. If you can, try to sleep during the nighttime as much as possible!

A Sedentary Lifestyle

When you’re tired, all you want to do is rest! But sometimes resting in bed is the last thing your body needs. Although rest is essential, so is living an active lifestyle. Studies suggest that people who exercise have more energy than those who don’t, and a 20-minute workout provides more energy than resting at home.

If you experience a lot of fatigue, consider adding moderate workouts (even walks!) to your daily routine several days a week. You can also try to incorporate more activity into your everyday life. For example, consider:

Walking to the grocery store instead of driving
Standing, instead of sitting
Taking the stairs, not the elevator

Psychological Factors

Mental health and your emotional state can make a huge impact on your body! If you’re constantly feeling tired, consider checking in with how you are doing mentally.

Stress

Stress is a normal part of life, and most people experience some stress on and off. However, people who experience stressful situations regularly are more likely to feel tired.

When you’re stressed, your body produces “flight-or-fight” chemicals that are meant to help you prepare for a disaster. Over time, this can be exhausting!

Stress often causes headaches and muscle tension in addition to fatigue.

Depression

People who experience depression often have lower levels of the chemical serotonin. Serotonin helps manage your body’s internal rhythms, including when you fall asleep and when you wake up.

When somebody is depressed, they often feel like they lack the motivation to do the things they normally enjoy doing. They might feel tired and lethargic too. Sometimes, people with depression have a hard time falling asleep, and they might wake up early too.

Anxiety

Sometimes, people with anxiety experience a great deal of energy. However, people with long-term anxiety often feel tired all the time. Some symptoms of anxiety include feeling irritable, having a hard time sleeping, feeling worried, being on alert, and constantly feeling like something bad might happen.

When somebody feels anxious, their body often responds physically. They might experience:

Shaking
Chest pain
A quick heart rate
Trouble breathing
Muscle tension
Stomach problems

All of these physical symptoms can be taxing on the body, and it is no surprise that they can make somebody feel worn out.

If you think you might be experiencing depression or anxiety, consider talking with your doctor or mental health professional.

Physical Factors

Illnesses and other physical factors can also cause fatigue. Several different medical conditions can cause fatigue. I’ll discuss a few relevant conditions below, but don’t be afraid to talk to a doctor, even if your symptoms aren’t listed here. :)

Anemia

Anemia is a common blood condition in which your blood doesn’t have enough red blood cells. People who are anemic often experience moderate-to-severe fatigue. Several things can cause anemia, including:

Stomach and GI problems
Taking lots of non-steroidal anti-inflammatory drugs, such as ibuprofen
A lack of iron, folic acid, or Vitamin B12

Women are more likely to be anemic, especially if they have heavy periods. Doctors can test for anemia with simple blood tests. People who are anemic may need to make dietary changes or take iron supplements.

Fibromyalgia

Fibromyalgia is a chronic condition that causes:

Fatigue
Muscle pain and tenderness
Sleep problems
Difficulty staying alert

The condition has been misunderstood in the past, and doctors are still developing their knowledge on it. Fibromyalgia has similar symptoms to many autoimmune diseases. Genetics, trauma, stress, and past infections can all cause fibromyalgia.

Both men and women can have fibromyalgia, but it is more common in women. People with fibromyalgia often say that they get enough sleep, but it is never restful.

Food Intolerances

Most people know that food intolerances can cause headaches, stomach problems, and rashes. But sometimes we forget that food intolerances and allergies cause fatigue too. Some common food intolerances include soy, gluten, and dairy. I have had my own issues with food intolerances and gut health. One of the symptoms I experienced was lethargy.

If you worry you might have a food intolerance, consider talking to a doctor or trying an elimination diet.

Sleep Disorders

Sleep disorders are disorders that prevent people from getting restful sleep. There are lots of different sleep disorders, but one of the most common is sleep apnea. This occurs when you don’t get enough oxygen while you sleep, and this prevents you from having a restful night.

Some other sleep disorders include:

Insomnia: You can’t get to sleep or stay asleep.
Restless leg syndrome: You feel the desire to move your legs because they are so uncomfortable while you’re trying to fall asleep.
REM sleep disorder: You talk or walk in your sleep, preventing you from really getting good rest.

Talk to your doctor if you think you have a sleep disorder. They can run tests to track your sleep at night.

Symptoms of Fatigue

Fatigue impacts a person’s daily life. Some of the most common symptoms of fatigue are:

Sore muscles
Lack of motivation
Feeling drowsy during the day
Headaches
Moodiness
Difficulty concentrating
Blurry vision
GI problems, such as constipation
Slowed response time

How to Treat Fatigue

Rule out Health Problems

If you have struggled with fatigue for a while, talk to your doctor about it. They can help rule out common health problems that contribute to fatigue. They’ll also help review any medications you take. Sometimes medication can also cause fatigue!

Get Quality Sleep

Make sure you are getting 7-9 hours of sleep every night! Try to go to bed early (making this a habit can be life-changing!) and wake up at the same time every morning. I love having an evening routine to help me wind down at night.

If you need, taking a short afternoon nap can also help energy levels. Napping for too long can keep you from sleeping at night, so be careful.

Change Your Diet

In addition to eating a balanced diet, try to:

Reduce your sugar intake.
Eat smaller meals throughout the day.
Avoid processed foods.
Drink plenty of water, and eat lots of veggies.
Only drink caffeine in the morning.

Be Active

Exercise will not only give you extra energy. It will also help you sleep better!

If you don’t exercise but want to try, I suggest ease=ing into it slowly. I love walks, and I think walking is a great way to introduce exercise.

Reduce Stress

Reducing stress is easier said than done! However, for the sake of your overall wellbeing, it is worth trying! To decrease stress, consider:

Yoga and meditation
Trying to identify why you are stressed
Journaling
Talking to a loved one or a mental health professional about your stress
Going for a walk or engaging in some form of physical activity

Experiencing fatigue can make life much more challenging! Addressing it by taking care of your physical, mental, and emotional needs makes all the difference in improving your quality of life. :)

Love Rachael xx

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Living with Body Dysmorphia and Its Effects

Rachael Attard — Sun, 17 Oct 2021 04:36:02 +0000

Many women struggle with the way they look, what they eat, and even how they work out. I hear this sentiment regularly from my friends, the women I meet in person, and from many of you online!

Because of this, I want to take some time to address these struggles seriously. Thanks to many of you, this is a supportive community of women where you won’t be judged! Instead, I hope that you all can feel empowered to take charge of your physical and mental health at the right pace for you!

In this article, I’ll spend some time explaining more about body dysmorphia, the symptoms of it, what causes it, and how you can seek help. I’ll also explain some of the differences between body dysmorphia and general body insecurity.

What Is Body Dysmorphia?

Most of us have insecurities or have had them at one point or another. Some people are insecure about their skin, their nose, the shape of their body, or even the color of their hair. Having insecurities is a common part of the human experience and is considered to be normal behaviour in most cultures.

However, some people feel overwhelmed by their insecurities. They think about them all the time, and they imagine that other people are constantly noticing their perceived flaws too. They fixate on their insecurities, and they experience self-hatred and shame about the way that they look.

When these insecurities and feelings become all-consuming, cause emotional distress, and/or impact a person’s daily life, this is considered body dysmorphia. People with body dysmorphic disorder (or BDD for short) engage in compulsive behaviors too. For example, they might sneak a peek at themselves in every mirror they pass in an attempt to check in on their appearance. Typically, people with body dysmorphia fixate on one or two body parts, such as their acne and hair.

People with body dysmorphia experience with how they look doesn’t match reality. Most people don’t even notice the perceived flaws that people with body dysmorphia worry about. Sadly, they don’t see themselves this way. They experience significant anxiety about their appearance. Their anxiety can get in the way of their daily life, their quality of life, and even their relationships. Some people with body dysmorphia describe themselves as “hideous,” “looking like a monster,” or “unattractive.”

Who Experiences Body Dysmorphia?

Body dysmorphia is common, but it often goes undiagnosed. Many people feel embarrassed or ashamed to bring up their feelings to their counsellor or doctor. For example, in one study, only about 15 percent of patients brought up their body image concerns with their psychiatrist. Most were too embarrassed to share their worries.

Body dysmorphia affects men, women, and children. In fact, mental health practitioners have seen kids as young as 5 and adults as old as 80 struggle with this condition. However, BDD is most likely to affect people aged 15 to 30. Some studies suggest that women are more likely to experience BDD, but others say that men and women are just as likely to experience this.

Mental health practitioners use the following criteria from the Diagnostic and Statistical Manual – Fifth Edition (DSM-5) to diagnose somebody with BDD:

Preoccupation with one or more imperfections in a person’s appearance that others cannot see or that are very slight.

Carrying out repetitive behaviours, such as mirror checking, touching, rubbing or picking at the perceived flaw, or drawing comparisons with others.

Preoccupation that causes significant distress, leaving the person unable to function effectively in social, occupational, and other areas of life

In people who have an eating disorder diagnosis, such as anorexia nervosa, can’t be diagnosed with BDD if their concer is related to weight or body fat .

Signs of Body Dysmorphia

Everybody is different, and different people will experience body dysmorphia in different ways. However, some common signs of body dysmorphia include:

Obsessing over your perceived flaws throughout the day. Some of the commonly perceived flaws people have are their hair, skin, and nose. Some people have more than one perceived flaw, and these flaws can change too.
Engaging in repetitive behaviours that relate to your perceived flaws. For example, some people check their hair in their mirror multiple times, pick at their skin, or seek approval about their appearance repeatedly.
Having trouble engaging in your life. Adults with BDD might struggle at work, experience unemployment, and feel socially isolated. Kids with BDD often struggle to engage in school and make friends.
Wanting or having repeated plastic surgery. People with BDD often are satisfied by the results they get from plastic surgery, so they will get it done repeatedly.

Causes of Body Dysmorphia

Researchers are still trying to understand body dysmorphia and what causes it.

Although people of all ages experience body dysmorphia, it typically begins in the teenage years. Because of this, many mental health experts believe the physical changes and hormone changes that occur during the teen years can contribute to BDD.

In addition to age, researchers think that body dysmorphia can be caused by:

Environmental Factors

Kids who grew up in homes where they were abused, neglectED, or experienced other types of maltreatment are more likely to experience body dysmorphia. Kids who were teased, especially about their physical appearance, are also more likely to experience BDD later in life.

Growing up with a parent or caregiver who really values physical appearance or diet can also increase a person’s risk for developing body dysmorphia.

Genetics

Some researchers believe that BDD has a genetic component to it. About 8 percent of people with BDD have a first-degree family member with BDD, which is 3-8 times higher than the general population. People with BDD are also more likely to have a family member with obsessive-compulsive disorder, suggesting there might be a relationship between BDD and OCD.

Twin studies also suggest that genetics play a partial role in developing BDD. However, no studies have been done to see if any specific genes put people at greater risk.

People around the world experience BDD. For example, people from the USA and Germany are just as likely to experience BDD. Sometimes, differences in cultural beauty ideals mean that the types of fixations people develop are different between countries or cultures.

Brain Differences

Some believe that people with body dysmorphia have visual processing issues related to their perception. For example, in one study in which different people were asked to draw on a piece of paper, people with BDD were more likely to focus on the accuracy of specific body parts. They were also more likely to see distortions in their drawing than other participants were.

In addition to this, studies have found that people with BDD have lower levels of serotonin in general. However, more work needs to be done to understand the relationship between body dysmorphia and serotonin.

Possible Treatments for Body Dysmorphia

Treating body dysmorphia is very important! It can help those with body dysmorphia achieve a better quality of life, making them feel less anxious and more able to engage in their relationships and responsibilities. That’s something everybody deserves! :)

Typically, mental health practitioners treat body dysmorphia with cognitive-behavioural therapy (CBT) and medication (specifically, with selective serotonin reuptake inhibitors, or SSRIs for short).

Cognitive Behavioural Therapy

CBT is all about helping a person change their thoughts and beliefs so that their behavior can change too. Therapists use CBT to help their patients understand why they think the way they do, so they can evaluate their negative thoughts. In CBT, people are encouraged to notice their negative thoughts and develop strategies to think more realistically about themselves.

When a patient has body dysmorphia, therapists use CBT to help the person improve their self-esteem, self-worth, perception of self, and identity. A therapist will also help their patient develop strategies to resist their urges, like obsessively checking in the mirror.

Medication

SSRIs are a type of anti-depressant medication, and they are often prescribed as a form of treatment for BDD. Most patients with BDD who are on SSRIs experience some relief from their symptoms.

Body Dysmorphia and Eating Disorders

There isn’t much research on the relationship between body dysmorphia and eating disorders. Both body dysmorphia and eating disorders concern themselves with imagined flaws in the image people have. However, body dysmorphic disorder falls under the category of obsessive-compulsive disorders.

The official criteria for BDD states that a person can be diagnosed with BDD if they are worried about their weight and body fat, so long as an eating disorder diagnosis isn’t more appropriate.

Some have wondered if anorexia could be a form of BDD because of their overlap. However, according to one study, the two have some very important differences, specifically when it comes to different treatments. That’s why it’s important to keep them separate since it’s possible for people to have both an ED and a BDD.

How Can I Tell if I Have Body Dysmorphia, or if I’m Just Unhappy With a Part of My Body?

Most people want to change something or somethings about their body! None of us feel like we have the “perfect” body or face. Feeling unsatisfied or insecure about your body is a common part of being a person, and it might be worth talking to a mental health professional or even a trusted loved one about your insecurities no matter what. :)

If your insecurities don’t get in the way of your day-to-day life much or they don’t cause you extreme distress or anxiety, then you might not have BDD.

However, you might have BDD if you:

Spend an hour or more thinking about your perceived appearance flaws,
Feel like your thoughts about your perceived flaws impact your ability to function on a day-to-day level or cause you a lot of emotional pain,
And, at some point, you have performed repeated behaviours (like mirror checking) in a response to your worries.

If you worry that you are too fat, you might be experiencing an eating disorder, instead of BDD. Consider talking to mental health expert or your doctor about your concerns so that you can receive treatment that best meets your needs.

Body dysmorphic disorder is a serious condition that severely impacts a person’s well-being and general happiness in life. If you believe you are struggling with body dysmorphia, don’t be afraid to seek help.

Love Rachael Xx

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Does Pilates Help You Lose Weight?

Rachael Attard — Sat, 09 Oct 2021 21:00:00 +0000

Pilates is a popular workout style that’s known for helping create a lean body, a strong core, and great posture! Many of you have asked me my thoughts about Pilates and if it helps people lose weight. I’m excited to explain more about the benefits of Pilates. :)

WHAT IS PILATES?

Pilates is a low-impact workout that focuses on strengthening the entire body, especially the core. Participants do small, repetitive movements with an emphasis on breath control.

Pilates workouts can be done on the floor on a mat, or they can be done using special equipment, such as the Reformer, Cadillac, and Wunda Chair. These pieces of equipment help provide additional resistance and support, and I’ll explain more about the pros and cons of the different types of Pilates later on. :)

Joseph Pilates is the creator of Pilates. His initial goal was to improve his own health, and he wanted to combine the strength of the Greeks with the meditation techniques from Eastern cultures. His approach, which he first called “Contrology,” focused on building a strong core, breathing deeply, and prioritising stretching. It worked for him and improved his athletic abilities.

Joseph Pilates went on to teach his routine to wounded soldiers to help them recuperate after World War II. Joseph Pilates brought the exercise approach to the United States in the 1920s, where it grew into a more popular practice.

Health Benefits of Pilates

Pilates has been a popular form of exercise for almost a century! Doing Pilates can lead to a healthier lifestyle and greater well-being.

Weight Loss

Pilates can be one piece of the puzzle for weight loss. Pilates is a strength training (resistance training) workout. Strength training builds muscle tone, and the more muscle tone you have, the faster your metabolism gets. There are also studies and meta-analyses, like this one, that indicate Pilates can help reduce body weight, BMI, and body fat percentage in overweight or obese adults.

So strength training like Pilates helps make your body more efficient at burning fat long after you stop working out.

And the most effective workout is the one that you’ll stick to. If you love Pilates and you’re able to commit to doing it regularly, then that’s great for you! If you want to lose weight while doing Pilates and are struggling to see results, I suggest you incorporate cardio into your fitness plan. Also, don’t forget about the importance of eating a healthy diet. :)

It’s also a good idea to make sure you’re learning from an experienced instructor who will challenge you while also making sure you’re doing the workouts safely. A good instructor will help Pilates be an intense workout that pushes you and contributes to calorie burn!

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Pilates can also help you lose weight indirectly. Reducing stress and sleeping well will help you lose weight, and many people find that Pilates helps them be more rested and relaxed.

Increases Core Strength

Doing regular Pilates will make your abs, back, pelvic floor, obliques, and general core stronger! Pilates workouts are very core-focused, which I love. The workouts will target your core in many different ways, including:

Breathing exercises, like Pilates Hundreds, and intentional breathing throughout the workout
Instructing you to stay balanced, which requires core strength
Direct ab exercises

One study from 2009 showed that the majority of people who did Pilates for 12 weeks had improved core strength.

Strengthens Your Muscles

There’s no question in my mind that Pilates is an amazing workout for your core, but it is great for strengthening the rest of your body too!

One of the benefits of doing Pilates is that you’re strengthening and lengthening your muscles all at once, which can contribute to that long, lean look that Pilates is known for!

Improves Body Awareness

All exercise should help you become more aware of your body, how to move your body, and what feels good to you. However, Pilates is really good at helping you improve your body awareness because the focus of Pilates is slow, controlled movements.

As a result of this, your mind and body have to work together to create intentional movements. If you don’t pay attention to your body during a workout, you won’t be doing the exercises properly and effectively.

Being more aware of your body is excellent for your daily life. You’ll remember to pull in your shoulders, relax your jaw, and stand with good posture and confidence! If you struggle with neck pain or headaches, you might notice that these little adjustments throughout the day help you feel better. :)

Body awareness can also prevent injuries and falls for people of all ages.

Helps Improve Posture and Reduces Back Pain

Throughout a Pilates routine, you’ll focus on keeping your spine aligned and your body in balance. This, along with improved core strength and body awareness, helps people who regularly practice Pilates improve their posture.

The same study I mentioned earlier shows that Pilates doesn’t just improve strength. It can also help reduce back pain, especially in the lower back. It can also help prevent future injuries from occurring. As always, if you have medical concerns, talk to a medical professional about trying Pilates for your back. :)

Increases Flexibility and Mobility

Pilates isn’t just about strengthening your muscles. You also stretch them! This combination helps to carefully improve your flexibility and your mobility.

Improving both of these will help you feel better throughout the day, complete daily tasks better, and do other types of exercise more effectively.

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Apparatus Versus Mat Work

As I mentioned, there are two types of Pilates. You can do Pilates with equipment, often called Pilates apparatus, or on the mat.

Doing Pilates with equipment can be beneficial for people who cannot lay down on a mat for various reasons, including recovery from an injury. Classes that use an apparatus tend to provide more one-on-one attention. In most cases, the equipment is used as a tool to help people develop the strength and ability to move to mat-based work.

Using Pilates apparatus can also help you have more stability during the exercise, which can help improve mobility and flexibility.

Mat work is also beneficial. In some Pilates mat classes, participants will use light dumbbells, Pilates rings, and tools like foam rollers to aid their workout. However, in general, the workout focuses on using body weight on the floor. The focus of these classes is to strengthen deep, supporting muscles.

Working on a mat is also good if you want to challenge your muscles to work in ways that they are not used to. You can certainly do this with an apparatus, too. However, your body can move more easily without the constraints of the apparatus, allowing you to challenge your muscles in new ways.

Mat classes tend to be larger than apparatus classes, so people who need individual attention should talk to experienced instructors prior to attending a class to make sure it will meet their needs.

Pilates Reformer

Pilates Reformer is one type of Pilates that uses equipment, and it is the most common apparatus to use. It’s also gaining popularity, and I receive a lot of questions asking about it.

The Reformer looks like a bed with a moving body. It has resistance springs, a foot bar, and straps that can be used for the legs or the arms. It can help you keep your body steady and stay in alignment while doing Pilates moves. The apparatus is adjustable, making it a good option for people who are new to Pilates and for those who are experienced.

It’s also easy on the joints, even at more challenging stages. In fact, one study from 2016 suggests that the Pilates Reformer is best for people who are recovering from an injury.

Reformers are expensive, and most people will choose to use one at a Pilates studio instead of purchasing one.

In general, I’m a big fan of Pilates Reformer! However, I have had a couple of girls tell me that their legs bulk up from it. This will mostly depend on your teacher, as some of them will incorporate squats and similar movements into their routines. If you have any issues with it, I suggest switching to the mat instead. :)

FINAL THOUGHTS

Pilates can be an excellent addition to your workout routine! It can help strengthen your entire body, improve your posture, and help you feel and look better. Pilates may not give you the fastest results, but it can help with weight loss in the long term!

Have you ever tried Pilates? If you enjoy Pilates-style workouts but don’t have the time or budget to afford expensive Pilates classes, try our 8-week Lean Legs Program, which you can do from the comfort of your home with minimal to no equipment!

Love Rachael xx

SOURCES:

Joseph Pilates – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/
Pilates and Weight Loss – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7992419/
Effects of Pilates on Muscle Strength – https://www.jstage.jst.go.jp/article/jpts/27/3/27_jpts-2014-621/_article
Effects of Pilates on Stability and Flexibility – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289190/
Pilates and Back Pain – https://academic.oup.com/ptj/article/94/5/623/2735567

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The Best Pre-Workout Foods and Why They Work

Rachael Attard — Tue, 28 Sep 2021 21:00:00 +0000

Eating well after you work out can help your body recover from exercise, but proper nutrition before exercise can also help your body perform well in all types of workouts!

Understanding when and what to eat can help improve your exercise abilities, help your body repair itself after working out, and help you become healthier in general.

Why Is Pre-Workout Nutrition Important?

Eating a healthy meal or snack before working out can help your body do better during the workout. Proper nutrition can also help your body recover after working out, and it can help prevent muscle damage.

Eating before doing intense or long workouts is especially important. Your body uses carbs as an energy source, and, during longer or more challenging workouts, it will deplete your resources. Eating beforehand will help your body have more energy, and you’ll likely be able to push harder during the workout than you would otherwise.

Some people choose to exercise in a fasted state. Many people who do this work out first thing in the morning. This way, your body uses its stores of fat for energy, not carbs. Many people theorise that this can lead to a lower body fat percentage, so it can be good for people who are wanting to lose body fat.

However, some studies suggest that there isn’t a difference in fat loss between people who work out in a fasted state and those who eat before working out. Because of this, I recommend doing what works best for you. If you enjoy doing low-to-moderate workouts first thing in the morning before eating, you should be fine. However, if you notice that your performance is low, consider eating something before working out.

In general, if you are a healthy person who follows a general exercise routine, eating a healthy meal or snack 1-3 hours before your workout can help you:

Stay hydrated
Give you energy
Keep muscle mass
Improve your performance
Speed up your recovery time

Guidelines for Pre-Workout Nutrition

Pay Attention to Your Timing

If you choose to eat before working out, consider the timing of your meals. There are no hard rules here — you can make decisions that work best for your digestion, energy levels, and schedule. However, in general, it is best to eat a well-balanced meal 2-3 hours before working out. I suggest eating meals that include protein, carbs, and fat. :)

But I know there are times you might not be able to eat a big meal before a workout. If that’s the case, I suggest trying to eat a simpler and smaller meal or snack about 45-60 minutes before working out. In some cases, you might be able to eat 30 minutes before working out, but most people won’t be able to digest their food sufficiently with any less time than this.

Focus On Carbs and Protein

The closer you eat to a workout, the simpler your meal should be. If I eat something within about an hour of working out, I like to stick to some carbs and protein. I tend to eat fat several hours (typically 2-3) before working out. This will help keep stomach problems and discomfort from inhibiting your exercise.

The recommended intake of carbs and protein depends on your body weight:

1-2 grams / kg body weight of carbohydrates
0.15 – 0.25 grams / kg body weight of protein

However, even these guidelines are somewhat flexible. If you’re working out first thing in the day, try to stick to these guidelines and eat a snack about 30 minutes before your workout if you can. But, if you’re working out later in the day and have already eaten carbs and protein throughout the day, you might find that you don’t need to eat as many carbs right away.

STAY HYDRATED

Don’t forget to drink water! Dehydration can lower your ability to do well during your workout, but staying hydrated can actually enhance your performance.

You should be drinking water throughout the day, including before and after your workouts. The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water four hours before exercise, and they recommend that you drink an additional 8–12 ounces (0.23–0.35 liters) of water about 15 minutes before your workout.

You can also consume drinks that contain sodium, as these can help you retain water for longer.

What to Eat Before a Workout

As you know, carbs and protein are key to get in before a workout, but eating fat can help your performance and energy levels too. Each macronutrient will assist your body in different ways during and after your workout. Understanding how can help you make diet choices that will help your body feel its best post-workout. :)

Protein

Protein will help your body repair itself after workouts, and it can help prevent muscle damage. It will also help you improve your strength and build lean muscles.

Eating protein is important before all types of exercise, but it’s especially important if you’re doing resistance training. When you do resistance training, your workouts damage the muscles. As your body repairs the muscles, your muscles become stronger. Eating protein helps this process.

If you’re wanting to build muscle, try eating 1.6 and 1.8 grams of protein for every kilogram of body weight.

Some foods that are full of protein include:

Fish, poultry, and other meat products
Beans and lentils
Nuts
Eggs
Soy products

Carbs

Your body uses carbs as a major energy source, and eating them before a workout will help you have the energy needed to do well and complete the exercise. They are great for assisting long cardio workouts, like hikes, walks, and runs. However, they also help provide energy for shorter workouts, including HIIT workouts and resistance training.

Carbs also help your body preserve its muscle and liver glycogen, which tells your brain that you’ve had enough food. Glycogen is stored glucose and a great source of energy. This also helps your muscles stay strong and grow.

Different types of carbs work differently in the body.

Simple carbohydrates (like white bread) give you a quick burst of energy, but you might notice that you drop in energy quickly too. They also tend to have little nutritional value. If you choose to eat simple carbs before your workout, try to do so about 30 minutes before working out. Any longer might make you crash.
Complex carbohydrates take longer for your body to digest, but they provide more consistent energy over a longer period of time. They also have more nutritional value than simple carbs. Try to eat complex carbs about 2-3 hours before working out. When you can, it is typically best to pick complex carbs over simple carbs, although some endurance athletes might have different nutritional needs.

Some good examples of carbs include:

Fruits and vegetables
Whole grains, such as brown rice, whole-grain pasta, and brown bread
Beans and lentils (these can be great because they contain both protein and carbs)

Fat

There’s some debate about when to eat fat prior to working out. Fat can take longer for your body to digest, and so it is typically best to eat it 2-3 hours before your workout begins. If you eat fat too close to your workout, your body probably won’t have time to break it down and absorb it before you start exercising.

Eating fat slows down your digestion, which can help your body maintain its blood glucose and insulin levels.

Although eating fat right before a workout doesn’t boost your performance, eating fat throughout the day does make a difference to your general well-being and fitness levels.

Studies show that people, including trained athletes, who incorporate more fat into their diets have better endurance. Your body uses stored fat as a source of fuel for longer and more intense workouts.

Some healthy fat sources include:

Nuts
Olive oil
Avocado

Examples of Pre-Workout Meals

If your workout is starting soon (within about an hour), stick to smaller snacks, such as:

Greek yoghurt and fruit
Carrots and cucumber dipped in hummus
A piece of fruit with a handful of nuts
Nut butter on whole-grain bread
Protein or healthy sports bar
A whole-grain muffin with nut butter
A smoothie made with yoghurt and fruit

If you have more time before your workout and your meal, try eating a good combination of complex carbs, protein, and fat. Here are some examples:

An egg omelet with vegetables, avocado, and whole grain toast
Fish, brown rice, and roasted vegetables cooked in olive oil
Oatmeal served with fruit and nuts
Stir-fry vegetables with lean protein and quinoa
A taco bowl with brown rice, black beans, and vegetables

Eating healthy foods before working out can give you the energy you need to push through the workout, challenge your body, and improve your endurance and strength. Diet and exercise always work together to help you become a healthier person. :)

Let me know if you have any questions in the comments!

Love Rachael Xx

The post The Best Pre-Workout Foods and Why They Work appeared first on Rachael Attard.

What Happens to Your Body When You Stop Eating Carbs

Rachael Attard — Wed, 25 Aug 2021 03:04:05 +0000

Low-carb diets are pretty popular, and I receive a lot of questions about them. Limiting carbohydrate intake can be beneficial for some people, but it can also cause some difficult side effects. If you want to be sure that this kind of diet would be safe for you, talk to your doctor or a medical professional!

In this article, I will explain what happens in your body when you cut carbs, and I’ll give you some tips on how to limit your carb intake safely. :)

Different Types of Carbs

Like fat and protein, carbohydrates are a type of macronutrient found in food and some types of drinks.

Sometimes, carbs occur naturally, such as in fruit. Other times, foods have added carbs in them, such as in processed foods. Carbs provide your body with energy.

There are three different types of carbohydrates:

Starches

Starch is considered a complex carbohydrate because it is made up of numerous sugar units bonded together.

You can find starches in plant-based foods, such as vegetables, grains, and cooked dry beans and peas.

Your body takes a while to digest and absorb starches, which means that starches provide a slower release of energy than simple carbohydrates. Because of this, starches are more likely to be used for energy, instead of stored as fat.

Fiber

Fiber is another complex carbohydrate. Unlike starches (and sugar), fiber can’t be broken down as it goes through the digestive system.

There are two types of fiber:

Soluble fiber: This type of fiber dissolves in your body. It becomes a gel-like substance, and it decreases blood sugar and lowers blood cholesterol.
Insoluble fiber: This type of fiber does not dissolve. Instead, it helps food pass through your digestive system quickly. This type of fiber helps keep you regular.

Fruit and vegetables, wholegrain bread, wholewheat pasta, beans, and lentils all contain fiber.

Sugar

Sugar is a simple carbohydrate, and it passes through the body quickly. In general, it is easy for your body to digest and absorb sugar. Because of this, sugars can give you a quick boost of energy that burns out quickly. Sugars also spike your blood sugar.

They’re also easily converted into stored energy (or fat!). Common sugars include fructose, sucrose, and lactose.

Why Do We Need Carbs?

Sometimes, carbs are seen as bad food or foods to avoid. Some people have had success cutting carbs, and prefer low-carb diets like keto.

However, carbs are essential to your health, and they are very difficult to avoid completely. Here’s why:

Carbs Provide Energy

Carbs are your body’s go-to source for energy. When you eat carbohydrates, your body breaks down the sugars and starches into simple sugars. Your bloodstream absorbs these simple sugars, where they become blood sugar (or blood glucose).

Then, insulin helps the glucose enter into your body’s cells. Your cells use glucose for energy. That energy is needed to breathe, go for a walk, and do other daily tasks.

Your brain accounts for about 20% of your body’s energy, and it consumes about 120 grams of carbohydrates per day.

Carbs Provide Nutrients

Carb-heavy food, like fruits, vegetables, and grains, is full of nutrients that keep you healthy. Healthy sources of carbohydrates contain minerals, vitamins, and antioxidants. They help keep your body functioning well, and they support your:

Immune system
Metabolism
Digestive system

These nutrients also help you have healthy skin, bones, blood, muscles, and cartilage.

Fiber Helps With Digestion

If you eat a low-carb diet, it can be challenging to eat enough fiber.

Fiber is good for your digestive system. It helps to prevent constipation, and it lowers your risk of developing hemorrhoids. People who eat diets that are high in fiber tend to have better bacteria in their microbiome.

Carbs Can Help With Weight Control

Fiber also helps you feel fuller for longer while consuming fewer calories. This can help you control your weight. Fiber also helps lower your risk for Type 2 Diabetes and obesity.

People who eat diets that include healthy carbohydrates tend to control their weight better.

How Many Carbs Do We Need?

Most experts say that you should get about 45-60% of your calories from carbohydrates. If you eat 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In other words, somebody who eats 2,000 calories a day, should aim to eat about 225 to 325 grams of carbohydrates a day.

As always, different people will have different needs. If you have unique circumstances or health concerns, talk to a medical professional. :) We recommend different macros for different body types and you find out what your body type is with our FREE Body Type quiz.

Benefits of Cutting Carbs

Even though carbs are beneficial, some people choose to limit how many carbohydrates they eat. Cutting carbs can be helpful to your body too. Here’s how:

Helps Burn Fat

Studies show that people on low-carb diets tend to lose significant amounts of fat and gain muscle. Low-carb diets are also good at reducing fat around the abdominal area specifically.

When you cut carbs, you reduce your body’s insulin level. Insulin is a hormone that brings the sugar (glucose) from carbs into the body’s cells. One of the things that insulin does is help your body store fat. Low-carb diets can help with fat loss because they reduce your levels of this hormone.

The keto diet is one popular low-carb diet. On this diet, you eat very few carbs. As a result, your body begins to use fat, instead of carbohydrates, as an energy source. One study showed that people on keto lost 2.2 times more weight than people on low-fat, calorie-counting diets. You can read more about my thoughts on keto here. :)

Reduces Risk of Health Issues

Low-carb diets have been associated with lower risk for several health conditions and diseases, including:

Heart disease
Type 2 diabetes
Metabolic syndrome
Parkinson’s disease

Low-carb diets help reduce the risk of medical conditions by helping people lose weight and eat more healthy food (like more vegetables) into their diets.

Helps in Epilepsy Treatment

Epilepsy is a relatively common neurological condition in which people have recurring seizures.

People who have epilepsy can take anti-seizure medication, but these meds aren’t always enough to help their condition. Some people with epilepsy successfully use the keto diet to help manage their seizures. In fact, some people have even seen their seizures go away completely.

Increases Focus and Energy

At first, people who try low-carb diets often feel tired and experience brain fog. But people who are on the diet for long periods often say they feel more energized and are able to focus better.

Getting rid of simple carbs can also be a great way to improve your energy levels. When you eat simple carbs, you tend to get a boost of energy — and then a slump! Eating complex carbs instead will help balance this out and give you a steadier source of energy.

Side Effects of Cutting Carbs

Keto Flu

When you first start a low-carb diet (especially keto), you might feel sick for the first week or so. This is called the keto flu, and it should go away after your body adjusts.

This isn’t an official medical sickness, and doctors aren’t sure exactly why it happens. Some think it is due to sugar withdrawal. Others think that is your body’s response to changes in your gut bacteria, and others think that it might even be an immune system response.

Everybody reacts differently, but some of the most common symptoms include:

Fatigue
Brain fog
Headaches
Bad breath
Stomach problems
Trouble sleeping
Cramps and sore muscles
Sugar cravings

Headaches

Some people who reduce their carb intake find that they get frequent headaches that don’t go away. The headaches can be extreme, and some people can’t treat them through standard over-the-counter pain relievers.

Bad Breath

This is actually a pretty common side effect of low-carb diets. If you choose to cut carbs, be sure to keep some mints or sugar-free gum in your purse. :)

The bad breath comes from an increase in acetone levels. Acetone is a ketone that exits your body through your breath and urine.

Short-Term Fatigue

When you give up carbs, your body no longer has its number one source of energy. This can make you tired quickly. This typically improves after 7-30 days.

People who are adjusting to a low-carb diet should drink plenty of water and electrolytes. Try getting 1,000 mg of potassium and 300 mg of magnesium to help with your fatigue.

Short-Term Insomnia

You might experience insomnia or restless sleep when adjusting to a low-carb diet. However, this resolves after a few weeks for most people. In fact, many people on the keto diet say that they sleep better than before.

Digestive Issues

Constipation and diarrhea are common side effects of a low-carb diet. These problems might improve after several weeks, but some people continue to struggle with digestive issues the entire time they are on the diet.

To help solve this problem, it is important to try to eat foods, like low-carb vegetables, that contain fiber.

How to Safely Reduce Your Carb Intake

Reducing your carbohydrate intake can be a great decision for your health, especially if you notice that you eat a lot of simple carbs.

Reduce Refined Breads and Grains

Refined bread and grains are typically really high in simple carbs and low in fiber.

Grains are pretty common parts of most people’s diets, and you don’t need to eliminate them completely. Instead of picking refined options, try to find whole-grain alternatives to eat. These tend to have more fiber and will help keep you satisfied for longer.

Reduce Sugar-Sweetened Drinks

Lots of drinks contain a lot of sugar (and calories). If you want to cut carbs, consider significantly reducing the sweet beverages your drink.

Some sugary drinks you could skip on include::

Fruit juice (these often include a lot of sugar without the benefit of fiber)
Energy drinks
Soda
Flavoured coffees
Cocktails
Sweet iced tea

If you struggle to drink plain water, try drinking sparkling water or fruit-infused water instead. You can add lemon, orange, berries, or more to water to help it taste delicious. Some people even like to add cilantro, mint, or basil to their water.

Eat Low-Carb Snacks

A lot of go-to snacks, like crackers, are high in carbs. Try to keep low-carb options with you so that you can avoid easy high-in-carb alternatives. Some great snacks include:

Nuts, like almonds and hazelnuts
Cheese
Hard-boiled eggs

Drink Almond or Coconut Milk

Dairy milk contains lactose, which is a simple carbohydrate. If you drink a lot of milk, consider picking coconut or almond milk instead to help reduce your carb intake.

Most milk alternatives contain less than 2 grams of carbs per serving.

Eat Healthy High-Protein Foods

Foods that are high in protein will help you feel fuller, which might help you feel less of a need for carbs.

Some foods that have a lot of protein include:

Cheese
Greek yoghurt
Meat and fish
Eggs
Nuts

Read Food Labels

One of the best ways to limit your carb intake is to not eat them accidentally. Read food labels to understand what you’re putting in your body! Be sure to pay attention to the serving size too. :)

Talk to Your Doctor

If you’re transitioning to a low-carb diet or simply want to eat less, talk to your doctor. They’ll be able to help you adjust in a way that’s best for your body’s needs. :)

Do you have any more questions about low-carb diets? Let me know in the comments.

Love Rachael Xx

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The post What Happens to Your Body When You Stop Eating Carbs appeared first on Rachael Attard.

The Difference Between Meal Replacements and Protein Shakes

Rachael Attard — Tue, 13 Jul 2021 23:40:50 +0000

Meal replacements and protein shakes can help you achieve your fitness goals and assist you with weight loss. But each one serves a different purpose and will help you in different ways.

In this post, I’ll explain what each one does and how to pick the right one for you. :)

What Are Meal Replacements?

Meal replacements were first created to help athletes who needed a quick, but effective, source of fuel for their workouts. Today, people from various lifestyles use meal replacements.

Meal replacements are drinks or bars that are meant to substitute a meal. They contain the nutrients and calories that you would get from a meal. People who are busy, don’t like to cook, or have certain dietary goals can sometimes use them in place of a traditional sit-down meal.

Why Do People Drink Meal Replacements?

Some people are turned off by the idea of non-traditional meals. However, others find that meal replacements can help in achieving their fitness and diet goals. :) Here’s why:

They’re Convenient When You Don’t Have Time to Meal Prep

I understand that life gets busy! Parenting, working, attending school, and managing relationships take time. Because of this, you might not always have the time to meal prep or cook a healthy meal. Some people find it hard to cook or prepare meals for themselves when they are stressed out or struggling with their mental health.

Instead of grabbing fast food or eating out, some people pick up meal replacements. They can be a healthier option when you need something quick and filling.

They Provide Nutrients That You Need

High-quality meal replacements are designed to give you the nutrients that you need. The best ones will contain fiber, protein, and vitamins, and minerals.

If you’re trying to cut back on calories, it can be tricky to still get enough nutrients in. Some people have trouble with eating the correct amount of nutrients no matter what. Meal replacements could make this process a lot easier for you.

They Might Help With Weight Loss

To lose weight, you need to burn more calories than you consume. For most people, this requires keeping track of their diet and making sure they’re not eating too much. But tracking calories and eating correct portion sizes can be difficult! Not only can it be complicated, but it can also leave some people feeling hungry.

Meal replacements can help people feel full without eating too many calories. One study showed that people who followed a partial meal replacement diet plan lost 5.6 more pounds (2.4 kg) in three months than those who did not.

Some people also find that meal replacements help them maintain their healthy weight after they’ve lost weight too.

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Some Meal Replacements Are High in Protein

Many meal replacements are high in protein. This is good news for people who are interested in building muscle and who struggle to eat enough protein from traditional meals.

Eating enough protein also helps with weight loss. Meals that include protein tend to make people feel more satisfied, which helps them eat fewer calories overall. Protein also helps to reduce cravings, including late at night.

People who eat diets that are high in protein also tend to have:

Less body fat
An easier time maintaining their weight
More lean muscle mass

How to Choose Your Meal Replacement

There’s no standard meal replacement. Some are made better than others. If you want to try a meal replacement, you should consider:

The nutrients in the meal (does it contain what you need)
The sugar content
If the meal replacement has been tested by a third-party
If you can afford it (consider the price per meal)

Meal replacements should also contain one-third of the daily vitamins and minerals. Try to pick ones that contain the following:

220-230 calories per serving
Less than 5 grams of fat per serving
3-5 grams of fiber per serving
At least 10 grams of protein, but ideally more than 15 grams

If you’re concerned about your fiber intake, you can always eat a meal replacement with some vegetables or a piece of fruit to increase your fiber.

I recommend that you avoid meal replacements that contain corn syrup and hydrogenated vegetable oils.

WHAT ARE PROTEIN SHAKES?

Protein shakes are considered dietary supplements. They aren’t meant to replace meals. Instead, dietary supplements enhance your diet.

Protein shakes add additional protein to your diet, but they typically also include some carbohydrates and fat. They can come in powder form that you mix with a liquid (typically water), or you can buy them as packaged drinks.

Why Do People Drink Protein Shakes?

Protein shakes can be useful to people for a variety of reasons. People drink them in order to:

Help With Muscle Gain

Eating enough protein is an essential part of gaining muscle, and protein shakes can help athletes and people who are into fitness get enough protein in their diet.

People who combine protein shakes with resistance training will typically see muscle growth. They will also experience faster recovery times after strength workouts, and they should notice that their physical performance improves.

Some people want to lose weight without losing muscle mass. This can be challenging to do without eating enough protein. However, studies show that people who lose weight while still eating plenty of protein lose less muscle mass than people who eat less protein. Because of this, people who are on a weight loss diet often drink protein shakes to help them consume plenty of protein without eating too many calories.

Helps You Stay Fuller for Longer

Protein helps keep you full and it does this in two different ways:

Protein slows down your digestive system, helping you feel fuller for longer.
Protein affects the hormones that control how full you feel, meaning that you will be less likely to want to overeat.

Research suggests that all types of protein, including protein from protein shakes, have these hunger-reducing effects. In fact, one study found that shakes with 20-80 grams of protein all decreased hunger by 50-65%.

Boost the Metabolism

Diets that are high in protein boost your metabolism. They help you burn more calories in general, even when you are asleep!

Part of this has to do with the fact that protein helps you build muscle, and muscle burns more calories than fat.

In addition to this, your body uses more calories to digest protein than it does to digest fat or carbohydrates. This is called diet-induced thermogenesis (DIT).

High protein diets also stimulate a process called gluconeogenesis. In this process, your body produces glucose from proteins or fats instead of carbs. Your body burns extra calories during this process.

Lose Weight and Abdominal Fat

High-protein diets can help people lose weight from the belly area. Losing fat from this region is especially good for you. Abdominal fat is linked to chronic inflammation, which can cause insulin resistance and heart disease.

One study showed that women who consumed an extra 40 grams of protein per day lost slightly more fat around their midsection than women who did not eat the extra protein.

How to Choose Your Protein Powder/Shake

There are a lot of different types of protein powder and available. I love that there are a lot of options, but that can make it hard to choose too. :)

Different Types of Protein Powders

Different protein supplement shakes use different powders. These powders are typically sourced from at least one of the following.

Whey: A protein found in milk. Whey contains essential amino acids, and it is quickly absorbed.
Casein: The other protein found in milk. Casein contains essential amino acids, and it is slowly absorbed.
Hemp: This is high in omega-3 and omega-6 fats, but it is low in the essential amino acid lysine. It is plant-based.
Pea: This protein is low in the non-essential amino acids cystine and methionine. It is plant-based.
Soy: This protein is plant-based, and it contains all essential amino acids.
Rice: This protein is low in the essential amino acid lysine. It is plant-based.

Plant-based protein powders and shakes often combine multiple types of plant-based powders in order to balance out the missing amino acids.

You can buy shakes pre-made, or you can mix the powder with water on your own.

What I Recommend

I use and love whey protein, and it is what I recommend to most people (unless you can’t eat products derived from dairy). I like whey because:

Your body absorbs it quickly, helping you feel less hungry faster.
Studies show that people lose more fat when they use whey protein, rather than soy protein.
Research suggests that whey helps people maintain their muscle mass when they are losing weight.
It contains all essential amino acids.

Even though I have a favourite, all the different protein powders I mentioned can help give you the protein that you need. If you can, most experts suggest that you chose a protein powder that contains all essential amino acids. Whey, casein, and soy all do this.

However, it isn’t a huge problem to consume the other powders that are lacking some essential amino acids. If you do, just be sure that you are getting protein from other sources too. That will help make up for the deficiency.

The Main Differences Between Meal Replacements and Protein Shakes

The big difference between meal replacements and protein shakes is their purpose. Meal replacements are substitutes for a meal, but protein shakes are only meant to provide you with extra protein. Because of this, meal replacements contain all the nutrients that you need, but protein shakes contain just protein (with small amounts of carbs and fat).

If you struggle to get enough protein in your diet through regular meals, consider trying protein shakes.
If you don’t have time to make meals or want a meal that provides all your nutrients for you, consider trying meal replacement shakes. Meal replacements contain protein and other nutrients.

In addition to this, protein shakes are always liquid, but meal replacements can be drinks or bars.

Both meal replacements and protein shakes can be quick, effective ways to support your weight loss and/or fitness goals. If you choose to use meal replacements or protein shakes to support your needs, that’s great! Just pick the right one for you. :)

Love Rachael Xx

The post The Difference Between Meal Replacements and Protein Shakes appeared first on Rachael Attard.