healthy eating Archives - Rachael Attard

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.

Is the Mediterranean Diet Good for Weight Loss?

Rachael Attard — Sun, 29 Aug 2021 18:01:23 +0000

The Mediterranean Diet is known for being a heart-healthy diet that is also delicious. In fact, many celebrities, including Gal Gadot, Belle Lucia, Penelope Cruz, and Adele, follow the Mediterranean diet or diets very similar to it.

Because of its popularity, lots of you have asked me if the diet is good for weight loss and general wellbeing.

What Is the Mediterranean Diet?

The Mediterranean Diet is all about following the dietary habits of people living in countries that border the Mediterranean Sea, including France, Greece, Italy, and Spain.

People in this region tend to eat whole foods, lots of fruits and vegetables, healthy fats, and fish. They limit their consumption of red meat, sugar, and dairy products.

The Mediterranean diet was not meant as a weight-loss diet. Instead, it was developed to improve living habits and general health. Some studies have shown that people in the Mediterranean region tend to live longer, experience better heart health, and have lower rates of disease than people in other regions, so the diet tries to mimic their general ways of eating.

However, because of this, there aren’t any hard-and-fast rules about the diet. People who follow this diet try not to think about it as a dieting technique. They prefer to view it as part of their lifestyle. Because the diet is relatively moderate and adjustable to an individual’s needs and preferences, it tends to be sustainable for people long term.

How Does the Mediterranean Diet Work?

In general, the diet emphasizes eating:

Lots of fruits and vegetables
Plenty of legumes and beans
Whole grains
Healthy fats, including oils, nuts, and avocados
Some dairy and fish
Occasional white meat
A small amount of red meat
A small amount of sugar
Some eggs
The occasional glass of wine (some people will drink more than others on this diet)

Foods to Eat on the Mediterranean Diet

People who follow the Mediterranean diet tend to eat these foods very frequently. In general, they’ll eat them at least several times a week, if not every day.

Fruits and vegetables: Make up the core of the Mediterranean diet, and they should be a part of most meals and snacks that people on the diet eat. Unlike some high-fat diets, like keto, people on the Mediterranean diet don’t count carbs or other macronutrients. They can eat as many fruits and veggies as they want!

Experts suggest people on this diet try to fill their plate with the rainbow. Picking plants of different colors ensures that you’re getting enough variety. Yum!

Beans and legumes: These also play a big role in the Mediterranean diet. They are full of fiber and often high in protein, which tends to help people feel fuller for longer.

Whole grains: Although you shouldn’t be eating a lot of processed carbs on this diet, you can (and should!) eat whole grains. Brown rice, whole wheat pasta, whole wheat breads, and quinoa are just some of the recommended grains.

Fish: People on this diet tend to eat fish at least twice per week, but that depends somewhat on your own nutritional needs and location.

Healthy fats: Nuts, olive oil, avocado, avocado oil, and other monosaturated fats are very important in this diet. Many people will include olive oil in almost every meal.

The Mediterranean diet can be modified to work for different people depending on their budget, spending habits, lifestyle, and taste preferences. However, here are some sample dishes for each meal of the day:

What to Eat for Breakfast on the Mediterranean Diet

Greek yoghurt with berries and nuts
Oats with nuts, dates, and honey
One egg with spinach and mushrooms
Whole-grain toast with avocado

People on this diet can drink tea and coffee, but they should limit the amount of artificial flavoring and sugar they add to their beverages. Typically, fruit juices like orange juice are also very high in sugar, and they should also be kept to a minimum.

What to Eat for Lunch on the Mediterranean Diet

A sandwich on whole grain bread with vegetables, avocado, and hummus
Salad with an olive oil dressing, nuts, and other veggies
Tuna with whole grain crackers and veggies

What to Eat for Dinner on the Mediterranean Diet

A brown rice bowl with beans, grilled vegetables, and a homemade sauce of choice
Salmon with roasted asparagus
Whole-grain pasta with cheese, vegetables, and a small portion of grilled chicken

Some people on the Mediterranean diet like to drink a glass of red wine with dinner. However, others choose not to drink at all or to do so sparingly. Typically, if people choose to drink alcohol, they pick red wine.

Foods to Avoid on the Mediterranean Diet

This diet isn’t overly strict, and it doesn’t ban any one food group or food type. In general, all foods are allowed on this diet in moderation. If you have a treat that you really enjoy, you can still eat a little bit of it.

However, while following the Mediterranean diet, it is important to limit:

Alcohol (except red wine)
Desserts with refined sugars
Ultra-processed foods, including processed meats like bacon
Red meat

Some people on the Mediterranean diet will follow an 80/20 rule or something similar to this. They eat the recommended foods about 80 percent of the time, and then they eat the to-be-avoided foods the remainder of the time.

Benefits of the Mediterranean Diet

Improved Heart Health

People who follow the Mediterranean diet reduce their risk of heart disease, partially because the diet helps to lower levels of LDL cholesterol (also known as “bad” cholesterol).

One study followed people on this diet for five years. People on the Mediterranean diet were 30 percent less likely to experience cardiovascular issues, including stroke, heart attack, and death, than those in the control group.

Other research suggests that following the Mediterranean diet for just 30 days leads to noticeable improvement in in cholesterol and systolic blood pressure levels, both of which are risk factors for heart disease.

Lower Risk of Other Diseases

People who follow the Mediterranean diet have a lower risk for certain types of cancers, including breast cancer. They are also less likely to get Parkinson’s Disease and Alzheimer’s Disease.

Some experts suggest that the high level of produce, and thus antioxidants, in this diet help contribute to the lower levels of disease. In fact, the average person on this diet eats 9 servings of fruit or vegetables a day! However, researchers are still learning about the relationship between antioxidants and disease.

Offers Protective Effects for Those With Type 2 Diabetes

This diet is often recommended for people with Type 2 diabetes or for those who are at risk for type 2 diabetes.

In one study, people who followed the Mediterranean diet were 52% less likely to develop diabetes over an average of four years than those who were not on the diet.

People who already have Type 2 diabetes also seem to benefit from the diet. One study of almost 1,000 people showed that people who were on the diet long term had lower blood sugar levels and hemoglobin A1C levels (which marks blood sugar control). Some research also suggests that the diet can help the body better regulate insulin.

As always, talk to your doctor or another medical professional if you have health concerns. They’ll be able to help you find a diet that works for your specific medical needs and lifestyle. :)

Improved Sleep Quality

For some people, following the Mediterranean diet helps them sleep better at night. However, this doesn’t appear to be true across all ages. In a study from 2018, older adults (aged 65 and up) noticed an improvement in sleep quality while following the diet, but younger adults did not.

In general, young people should aim for about 7-9 hours of sleep. Eating a healthy diet and getting enough exercise can help you get enough quality sleep.

Lowers Inflammation

Inflammation can be a good thing. It is your immune system’s response to threats, including illness and infection. However, if you are chronically inflamed, you probably experience other negative health side effects, possibly in your gut or joints. Chronic inflammation is also linked to heart disease, cancer, and diabetes.

People who follow the Mediterranean diet for several years (3-5) experience lower levels of inflammation markers.

Can the Mediterranean Diet Help With Weight Loss?

The Mediterranean Diet can absolutely help with weight loss! One study showed that people following the diet lost about 4 pounds more on average than those in the control group. They lost even more weight when they combined the diet with exercise, and they had even better results when they stuck with the diet for at least six months.

In another study, people on the diet for two years lost more weight than people who followed low-fat diets, and they were more likely to sustain the weight loss.

Part of the reason the Mediterranean diet helps with weight loss is the fact that it is full of healthy fats, protein, and fiber. All of these help keep you full, and they can help manage your blood sugar. Many people on the diet find that they experience fewer cravings for chips, cookies, and similar items.

The diet significantly limits foods that are high in empty calories. For example, eating a bag of chips won’t fill you up, but the calories will quickly add up. By replacing these snacks with foods that are satisfying and full of nutrients, people often end up eating fewer calories than they would otherwise.

The Diet Can Be High in Calories

Although many people will find that the diet helps them lose weight, some will struggle to lose weight with the diet. The Mediterranean diet doesn’t have a strict set of rules. You don’t count calories or macros, and some people do better with structured diet routines.

Remember, in order to lose weight, you have to eat fewer calories in than you burn. Nuts, oils, and other high-fat foods are especially high in calories.

To maximize your weight loss, consider the following:

Plan out your meals ahead of time. This will help you stick with the diet, instead of ordering takeout.
Eat slowly. Try to enjoy food as you eat it. You’ll have more fun on the diet this way, and you’ll also be less likely to overeat.
Make sure you’re eating lots of fruits and vegetables. Vegetables are especially low in calories, and they can help fill your plate and keep you full.
Don’t skip exercise. If you want to lose weight, combine the diet with a good workout plan. If you don’t know where to start, I suggest going on regular walks at a fast pace. :)
Consider counting calories for a week or two. This will help give you a sense of how many calories you’re actually eating per day on the diet.

Drawbacks of the Mediterranean Diet

Although the Mediterranean diet is full of health benefits, it isn’t without its downsides.

Some of the drawbacks of the diet include:

Cost. Some ingredients, especially fish, can be expensive, depending on where you live.
Alcohol. The diet generally allows moderate red wine intake, but some people choose to stay away from alcohol all together. In addition to this, alcohol can contribute to numerous health problems.
It can be high in calories if you’re not careful.
Some people prefer more structured diets.
The diet can be challenging to follow if you don’t cook or struggle to make time in the kitchen.

Wrapping Up

For many people, the Mediterranean diet is an excellent option! I love that it encourages people to eat healthy fats, lean protein, lots of veggies, and whole grains. It can be a delicious diet that doesn’t sacrifice flavor for nutrition.

Let me know if you have any questions about the diet. :)

Love Rachael xx

SOURCES:

What Is the Mediterranean Diet – https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
Health benefits of Mediterranean Diet – https://pubmed.ncbi.nlm.nih.gov/29244059/, https://www.nejm.org/doi/full/10.1056/NEJMoa1200303, https://pubmed.ncbi.nlm.nih.gov/16818923/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533524/, https://pubmed.ncbi.nlm.nih.gov/20929998/, https://pubmed.ncbi.nlm.nih.gov/19719711/, https://onlinelibrary.wiley.com/doi/10.1111/ggi.13521, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412172/
Mediterranean Diet and Weight Loss – https://pubmed.ncbi.nlm.nih.gov/20973675/

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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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Best Food Subscription Boxes to Make Healthy Eating Easier

Rachael Attard — Tue, 27 Jul 2021 21:00:00 +0000

We all enjoy a home-cooked meal. However, the time and effort needed to go out and buy groceries, chop everything up and then turn it into a delicious meal can sometimes be too much.

That’s where food subscription boxes or meal kits come in. These boxes have become quite popular in recent years, with more and more springing up everywhere in the world.

Why are these boxes so great?

Well for starters, less time spent grocery shopping means more time you can spend on something else.

You also waste less food when all of the ingredients are already measured for you and you waste less money on ordering in or going out to restaurants.

And the best part, for me, is that you don’t have to worry about what you’re going to eat for dinner for the rest of the week since it’s all already planned out for you.

Because there are so many available on the market right now, it’s not always easy to choose which meal kits to subscribe to.

I made a list of some of the best food subscription boxes I could find in Canada, the UK, Australia and the USA to help you find the one that fits you the most. :)

Best Food Subscription Boxes in Canada

HelloFresh Canada

https://www.hellofresh.ca/?locale=en-CA

HelloFresh is one of the top meal kits in Canada. They deliver fresh, pre-measured ingredients each week along with recipe cards that give you step-by-step instructions on how to prep your meals.

They currently deliver to 95% of the Canadian population including Ontario, Quebec, Manitoba, Saskatchewan, Alberta, British Columbia, Newfoundland, and the Maritimes but they’re working on expanding their area of delivery.

With HelloFresh you can choose between four different plans:

Meat and veggies – has the largest variety of meat, fish, and produce
Family friendly – great for kids and picky eaters with a selection of meat, fish, and seasonal produce
Smart meals – contains tasty-carb and calorie-smart options under 650kcal
Vegetarian – meat-free, 100% vegetarian options with fresh, seasonal ingredients

All four options let you choose between 2 or 4 people as well as 3 or 4 recipes per week. Also, all four plans let you choose from 28 delicious recipes each week so the chances are great that you’re going to find something you like.

The recipe cards that you get provide you with nutritional information and allergy advice which you should keep in mind when preparing dinner.

Their packaging is paper-based and recyclable so the company is very environmentally conscious.

They don’t have specific boxes for people with certain dietary restrictions other than the vegetarian box but have said they are looking into it, so you would need to try and work around that on your own for now.

The price range is from $9.69 to $11.49.

Chefs Plate

https://www.chefsplate.com/

Chefs Plate is actually a division of HelloFresh in Canada. This is a weekly food subscription delivery service which provides meals developed by their expert Culinary Team.

They currently deliver to Ontario, British Columbia, Alberta, Saskatchewan, Prince Edward Island, New Brunswick, Nova Scotia & Manitoba.

Chefs Plate offers three different meal plans:

Meat & Vegetables – offers the widest selection of recipes as well as 15-minute meals
Vegetarian – recipes include fresh produce, whole grains and plant-based protein
Family Friendly – includes kid-approved recipes for the whole family to enjoy

In these plans, you can pick between meals for 2 or 4 people, and you can choose between 2, 3 or 4 meals per week.

Chefs Plate offers the option to skip weeks and it has a 15-minute meal prep option which not many other services have.

One great thing about Chefs Plate is that their recipes come with step-by-step photos, which is great for those who are new to cooking. Their packaging is also either recyclable or compostable.

They have gluten and dairy-free options on the menu but no boxes specifically for it. And they don’t include any allergy information so you will have to be careful when picking your menus if you do have any allergies.

The price goes from $8.99 per serving. This is one of the lowest-cost meal kits in Canada.

Cook it

https://www.chefcookit.com/en

Cook It, a meal kit delivery service which started back in 2014, aims to provide some simplicity in the kitchen when our everyday lives are busy.

They currently deliver in Quebec, Ontario and Maritime provinces.

The plans offered by Cook it are a little different. For the first step you choose between the regular and the vegetarian menu.

After you pick the menu, you choose a plan based on the number of servings you want, so you can choose between:

2 servings per meal
3 servings per meal
4 servings per meal

Along with this, you can also choose how many meals you want per week, so you can get up to 7 meals a week. You can pick between 14 new recipes every week.

I like that you can even add portions if you find it necessary.

One plus is that you can easily find vegetarian and gluten-free options on the menu, which is great for anyone with dietary restrictions.

This subscription even offers ready-to-eat meals for when you don’t have the time to do longer prep.

Something that makes them very environmentally conscious is their Sustainability Kit. In this kit you get your ingredients in reusable dishes which you wash after eating and then return.

Another cool feature of CookIt is that they offer a Pantry selection of fresh fruits, breakfasts, lunches and snacks from local Quebec brands.

The prices for the various plans go from $8.61 to $11.50 per serving.

Goodfood

https://www.makegoodfood.ca/en/home

Goodfood is an online subscription service that offers meal kits, ready-to-cook meals and grocery products.

They currently deliver across Quebec, Ontario, Manitoba, Saskatchewan, Alberta, British Columbia, and the Maritimes. Some regions even have same-day or next-day delivery.

There are five different “baskets” you can choose from:

Classic basket – a variety of recipes and ingredients
Easy prep basket – classic recipes plus easy prep recipes with fresh pre-cut ingredients
Clean15 – high protein, low carb basket
Vegetarian basket – no meat, plant-based option
Family basket – for the whole family

You can skip a week with no problem as well as change your plan.

When you’re selecting what’s included in the box, you can find all the nutritional information that you may need.

They also note all allergens that can be found in their ingredients in the recipes. And all of the ingredients are separately packaged so you can easily swap one for another.

Like the other options so far, all of their packaging is either recyclable or reusable.

Goodfood also offers a breakfast option with a variety of smoothies for you to make every morning and they can be easily stored in the freezer.

I like that they have both a Box Pick-up Program and Reusable Box Program which make your clean up easier. However, both programs are currently suspended due to restrictions.

There are quite a few options so the prices will vary, but they tend to go from around $9.65 to $15.43 per serving.

Best Food Subscription Boxes in the UK

Gousto

https://www.gousto.co.uk/

Gousto is a UK food box subscription service that offers 50+ recipes a week, some that can be cooked in as little as 10 minutes.

At the moment, they deliver to a large chunk of mainland UK, but some postcodes are still not available for delivery. However, they do plan on expanding their delivery area so keep an eye out for that if your address isn’t available.

You can choose between two boxes:

2-Person box – delicious meals for two adults
Family box – for 2 adults and 2-3 children

In both boxes you can choose to get 2, 3 or 4 recipes which can be meat, fish or vegetarian. You pick the recipes you want, how many and the day when you want them delivered.

With so many recipes to choose from, this box can cater to everyone’s needs and it even has vegan and gluten-free options. The variety is also great for people who love to try out something new.

One thing that I really like is that you can get a binder from them in which you can store all of your recipes for later use if you like them.

You can pause your entire subscription and it will stay like that until you restart it again, or you can skip, but that only skips the next box that should be delivered.

If you’re not sure if you want to subscribe, you can also always order a one-off box and check them out.

The prices of this meal kit service go from just £2.98 to £6.25 per serving.

HelloFresh UK

https://www.hellofresh.co.uk/

HelloFresh is the UK division of the meal kit delivery service looking to provide all the fresh, seasonal ingredients along with easy-to-follow recipe cards that you might need for dinnertime.

UK’s HelloFresh currently delivers to mainland UK, The Isle of Wight, The Isle of Man, Jersey, Guernsey (Excluding Herm) and Northern Ireland.

They don’t deliver to the Scottish Highlands or Islands. You can check the postcodes of places that they don’t deliver to right now, but keep in mind that they do plan on expanding.

With HelloFresh you can choose between four different plans:

Meat and veggies – has the largest variety of meat, fish, and produce
Family – pleasing for tastebuds of both grownups and kids
Veggies – meat-free, plant-based meals which include 6 vegetarian options each week
Quick Cook – for a quick meal with little effort

HelloFresh extras is a feature which you can use to order extras to your delivery such as side dishes, desserts, breads, soups and others.

All of the recipe cards include nutritional information that you can also find on their website and app.

They don’t currently offer specific boxes for allergy restrictions, but all of their recipe cards also note any of the 8 major allergens that you can find in a recipe so that you can avoid them if needed.

They also don’t offer gluten-free or dairy-free preferences but they are however working on it and would like to offer this option.

If you need to, you can skip a delivery up to 4 times a week.

The price goes from £3.25 to £4.50 per serving and the shipping fee is always £3.00.

MindfulChef

https://www.mindfulchef.com/

Mindful Chef is a meal kit delivery service which focuses on healthy and nutritionally balanced meals. All of their meals are free from gluten, dairy, refined carbs and refined sugars.

They deliver across the UK, but currently do not deliver to Northern Ireland, Isle of Wight, Isle of Man and the Channel Islands, as well as certain parts of Scotland.

You can choose between:

Healthy recipe boxes – which have 20 healthy meals to choose from every week
Vegan recipe boxes – with 7 vegan recipes to choose from every week
Family recipe boxes – with 20 family recipes you can pick each week

One unique feature is that they actually have a one-person box. You can also get boxes for 2 people or for a family.

Other than the healthy boxes, you can also get frozen ready meals, smoothie pouches, broths and soups as well as next-day care boxes.

I particularly love their partnership with the charity One Feeds Two. This means that for every meal kit you buy, they donate one school meal to a child in poverty.

An interesting thing is that, even if you can’t order their boxes, you can still use their recipes. All of their recipes are posted online and they even have a cookbook out with 70 of their favourites.

The prices start at £4.50 per meal for a family, at £5.50 per meal for two people and at £8 per meal for a single person.

Riverford

https://www.riverford.co.uk/

Riverfood is a delivery service which provides fresh, seasonal and organic ingredients straight from their farm. And they are pretty unique with everything they offer.

Riverfood provides you with a LOT of options. They offer seasonal boxes and organic recipe boxes, but they also provide ingredients on their own such as various fruits, veggies, meat and even essentials like eggs and oil.

They deliver to most of England and south Wales but you can always contact them and check if they can deliver to your area

What interests us the most are their organic recipe boxes which provide fresh, measured and prepared organic ingredients which you use to make tasty meals.

You can choose between these options:

Vegetarian recipe boxes
Vegan recipe boxes
Meat recipe boxes
Prime cuts recipe boxes
Family recipe boxes

All of the boxes serve 2 except for the family box which serves 4. There are 12 recipes across all boxes which you can choose from, and these recipes also change weekly.

While there are vegan and vegetarian boxes, there aren’t any for dietary preferences such as gluten or dairy-free boxes, so you’d have to go through the ingredients list and see for yourself.

When it comes to prices, you can get recipes from £13.25 to £23.15, with the more expensive ones being the recipes in the family box which serve 4 people. It isn’t the cheapest box available, but you should consider that all of the ingredients are organic.

Best Food Subscription Boxes in Australia

HelloFresh Australia

https://www.hellofresh.com.au/

HelloFresh is one of the top meal kit delivery services in Australia (the Australian division of the same company in UK and Canada) which provides you with fresh ingredients and seasonal produce along with easy-to-follow instructions for a quick and tasty dinner.

HelloFresh in Australia delivers to a number of areas, but you can always check if they can deliver to you by entering your postcode when you select a box and proceed to check out.

There are several boxes which they offer:

Meat and Veggies – which provide the widest range of quality proteins and seasonal produce
Veggie – 5 vegetarian and plant based options which you can choose from each week
Family-friendly – perfect for everyone’s enjoyment, kids and picky eaters alike.
Calorie Smart – a healthier option with under 650kcal per serving and it even includes low carb options

You can choose between boxes for 2 or 4 people and then you choose between 3, 4 or 5 recipes per week.

They include a wide range of recipes you can choose from each week which means you will most certainly find something that fits your tastes.

It doesn’t have many boxes for specific dietary restrictions except for vegetarian and natural gluten-free, so you’d have to watch out when choosing recipes.

They also provide allergens information on their site but cannot guarantee that all of their products won’t include allergens such as milk, nuts, eggs, etc.

There are also several limited edition upgrades, Grill Kit, Gourmet Kit and Taste Tours. I especially like Taste Tours since it lets you try international culinary recipes in your own home.

The prices go from $7.99 per serving to $10.99 per serving.

Marley Spoon

https://marleyspoon.com.au/

Marley Spoon provides 27+ recipes every week, with options such as vegan, low-calorie and family friendly.

They currently deliver to the metro and surrounding areas of Sydney, Canberra, Melbourne, Hobart, Launceston, Adelaide, Brisbane, Gold Coast, Wollongong, Newcastle and Darwin, and they plan on expanding soon.

To check if they deliver to your area, you just need to enter your passcode.

You can choose between two plans:

2-person box
4-person box

Both options let you pick between 2, 3, 4 or 5 meals per week. You also get to choose from over 27 different recipes which is great because it means there should be something for everyone.

They have a grading system that shows you the percentage of ingredients that come from Australia.

They don’t have separate boxes for dietary preferences, but with so many options it should be easy to pick and choose which recipes work best for you like vegetarian, gluten-free, dairy-free, etc.

One cool thing that Marley Spoon offers is a Fruit Box which provides you with up to 8 varieties of fresh fruit for just $24.90 a week.

Like most other meal kit delivery services, they are environmentally conscious which is why their packaging is recyclable.

Their site also contains an Ingredient Hub where you can check out all ingredients that you get in your box in a week and you can even sort these ingredients by specific recipes.

For the boxes, the prices go from $12.50 per portion to $8.50 per portion.

Dinnerly

https://dinnerly.com.au/

Dinnerly is a meal kit delivery service actually owned by Marley Spoon. However, this is the more affordable version which offers simple 5-step recipes with fewer ingredients.

They currently deliver to most of NSW, VIC, QLD, SA, NT, ACT, WA and TAS but they do plan to include the rest of Australia soon. They even mention that you could send them a note if you want your area to be included.

You have the option to choose between two plans:

2-person box
4-person box

A bit different from Marley Spoon, Dinnerly gives you an option to choose between 3, 4, 5 or 6 meals per week.

Dinnerly provides 20+ various recipes every week which is less than Marley Spoon but still enough to satisfy many customers.

The reason why Dinnerly is more affordable is because they send digital recipes instead of printed out cards. They also focus on fewer ingredients per dish and simpler packaging.

That doesn’t mean their ingredients are of lesser quality. They cut corners elsewhere so that the food quality can remain as good as in other kits.

Since there are fewer ingredients, that means less time you need for chopping (since the ingredients are premeasured but not chopped) and less clean-up time for you after dinner.

Another great thing is that since these meals are more simple, they are very kid-friendly and perfect for picky eaters.

As this is Australia’s most affordable kit, you can get it for as low as $4.85 per serving.

Pepperleaf

https://www.pepperleaf.com.au/

Pepperleaf is a food subscription delivery service which works with locally-sourced, family-run businesses.

They deliver to areas in Victoria, New South Wales, South Australia and ACT.

There are three boxes which you can order from Pepperleaf:

Classic box – for 1 or 2 people
Family box – for 3, 4 or 6 people
Vegetarian box – for 1, 2, 3, 4 or 6 people

I really like that they offer meals for 1 person, since that isn’t available with most subscription services.

You can pick your meals from 8 recipes for the first two boxes, and from 3 recipes for the Vegetarian box.

There’s free seasonal fruit included in your first box, no matter which one you choose.

If you’re not sure whether you want to subscribe to Pepperleaf, you can download a free guide which includes 12 fresh recipes for you to test out first.

When you check out the recipes on their site, I like that they offer a selection of cuisines such as Italian, French, Thai, Indian, etc. Vegan and vegetarian are also on this list.

They do cater to some dietary preferences, so if you say that you don’t like fish, they won’t send it to you.

As for dietary restrictions, like with gluten, dairy or allergies, they can’t guarantee that their meals won’t include any of these.

So you’d have to watch out which recipes you choose and this might be more difficult since there aren’t that many recipes per week, unlike in the other meal kits.

The Classic and Vegetarian box start at $61.90 per week while the Family box starts at $85.90 per week.

Best Food Subscription Boxes in the USA

HelloFresh USA

https://www.hellofresh.com/

HelloFresh is one of the biggest names in the meal kit service (and has divisions in Canada, Australia, UK and USA). It’s budget-friendly, has big portions and provides simple instructions.

They deliver to all states across the continental US. However, there is no delivery to Hawaii and Alaska, but they are planning on it.

HelloFresh in the US has a few more options you can choose from:

Meat and Veggies – the widest range of meat, fish and seasonal products
Veggies – meals with only fresh, seasonal veggies
Family Friendly – easy-to-cook meals with children will like
Calorie Smart – these nutritionist prepared plans are all under 650kcal
Quick and Easy – meals which require no fuss and which will shorten your time in the kitchen
Pescatarian – this is a combination of veggie and seafood meals

Every week you can choose between 27+ various recipes. In all of the boxes you can choose between 2 to 5 recipes a week, for either 2 or 4 people.

Their recipes contain nutrition information as well as information on if the recipe has any of the 8 major allergens. However, it’s up to you to be careful if you’re allergic to an ingredient, since you can’t customize your plan to exclude those items

They also don’t offer dairy-free, gluten-free or nut-free plans, so again it’s up to you to check.

One thing I love is their Beyond the Box social program which ensures that all those who experience food insecurity are provided with fresh food. Their Meals with Meaning also strives to provide free meal kits to those in need.

The prices for these boxes go from $7.49 to $12.49 per serving.

Sunbasket

https://sunbasket.com/

Sunbasket is a food subscription box service which offers both fresh and ready meals as well as meal kits made from organic ingredients.

They are currently shipping to 47 states, excluding Arkansas, Hawaii, Montana, and New Mexico. You can check if they deliver to your area by typing in your ZIP code.

Picking meal kits with Sunbasket works a little differently. For starters, they will ask you if you are on any of these specific diets:

Paleo
Gluten free
Vegetarian
Pescatarian
Mediterranean
Diabetes friendly

They say that they will never give you a meal that doesn’t meat your diet. Of course, there’s also an option to say that you don’t follow any of these diets.

Sunbasket lets you pick even more preferences in your diet, such as if you prefer to eat high protein, low carb, low calorie, or avoid dairy, fish, grains, etc. They provide quite a few dietary preferences which I really like.

You can choose meal kits for 2 or 4 people, and you can choose 2, 3 and 4 dinners per week.

What I like about Sunbasket is that their market also offers quite a bit more than just the meal kits.

They provide a variety of options for breakfast and lunch, and they also give you various options for pasta and sauces, proteins and snacks which you can add to your meal kit delivery.

Prices for Sunbasket go from $10.99 to $13.99.

Home Chef

https://www.homechef.com/

Home Chef is a subscription service which provides fresh weekly meal kits that are very budget-friendly.

They currently deliver to 98% of the United States but you can check if they deliver to your area by putting in your ZIP code during sign-up or by contacting their customer support team.

You can even find Home Chef products in some stores since they are a part of the Kroger family.

When signing up for Home Chef, they ask you a few preferences so that they can customize your menu for you.

For starters you choose between two plans:

Home Chef – fresh ingredient meals for those who love to cook
Fresh and Easy – low or no prep meals for those with a busy schedule

You can pick if you’re calorie-conscious or carb-conscious, but this is optional. And you can also pick any food you’d like to avoid, such as beef, mushrooms, peanuts, etc.

When building the box, you can choose between ordering:

Meal kits – easy recipes prepared in about 30 min
15-minute meal kits – meals that can be prepared in 15 min
Oven-ready – no prep required
Grill-ready – ingredients in a grill-safe bag for grilling
Culinary collection – for special occasions or on a whim
Entree salad – if you want some fresh greens

They provide 30+ recipes weekly and I like that you can customize them by swapping or doubling the protein in a meal.

Another great thing is that their menus are set 5 weeks ahead, so you have plenty of time to look into them and see what would fit you best.

Home Chef prices start at $6.99 per serving.

Green Chef

https://chef.greenchef.com/

Green Chef is a USDA certified organic company which works with farmers to provide you with fresh, organic ingredients.

Green Chef was actually acquired by HelloFresh, another very popular meal kit delivery service in America, and the rest of the world.

They deliver to almost everywhere in the continental United States. They are currently unable to deliver to Alaska, Hawaii, and parts of Louisiana.

Green Chef gives you the option to choose from several meal types:

Keto + Paleo – Keto and Paleo dishes
Balanced living – a balanced meal plan
Plant-powered – vegetarian and vegan meals

You can order for 2, 4 or 6 people and, depending on the number of people, you can order from 2 to 4 meals per week.

All recipes come with easy to follow instructions and chef’s tips and all meals can be prepared in about 30 minutes, so it’s a great time saver.

While you can’t choose options from different plans, you can switch plans as often as you like to try it all, but you need to do it 7 days before your delivery.

Green Chef was the first meal kit company to receive an official Gluten-Free Certification. They are trying to cater to everybody’s dietary needs with plans like Keto+Paleo, and even this gluten-free delivery.

They also allow you to opt out of certain proteins like beef, poultry, fish, etc. You can modify your preferences additionally, but if you opt out of any of the proteins, that will be the default.

The prices go from $11.49 to $12.99.

How to Choose the Best Food Subscription Box

I selected the subscription boxes above, but if these options don’t work for you, no worries!

As I’ve mentioned, there are MANY meal kit delivery services currently available.

If you aren’t from any of these four places or you don’t like the options I selected, here are some tips you can keep in mind when looking for subscription boxes in your own country:

Check the reviews – it is very important that you inform yourself about all of the options first and the best way to do that is through reviews and other people’s blog posts. See what issues other people had as well as what they liked to help you choose your meal kit
Check the menus – do extensive research so that you can find a meal kit which works best for your tastes
Check options for dietary restrictions – keep in mind all of your dietary restrictions when searching for a good food subscription box
Check delivery areas – Make sure that the subscription service actually delivers to your area.
Check the pricing – some meal kits are more expensive than others. Do thorough research to find which kits work best for you in your budget

I hope this was helpful, and if you have any questions or suggestions, let me know in the comments.

Love Rachael xx

The post Best Food Subscription Boxes to Make Healthy Eating Easier 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.

Why Is Post-Workout Nutrition So Important

Rachael Attard — Wed, 30 Jun 2021 08:51:37 +0000

I love talking about the importance of eating well! Following a healthy, balanced diet can help improve your energy levels, keep unwanted weight off, and contribute to you feeling your best.

One part of a healthy diet and fitness routine is eating well after you work out. You might notice that exercising makes you feel extra hungry, fatigued, and in need of nutrients.

In this blog post, I’ll explain why post-workout nutrition is so important, when to eat after your workout, and what you should be eating after exercise.

Why Is Post-Workout Nutrition So Important?

When you exercise, you use up a lot of your body’s energy. You burn calories, use up some of your glycogen stored in muscles, and (especially after a strength workout) tear some of the protein in your muscles. It’s important to eat after working out so that you can rebuild some of what your body just gave up during the workout!

Eating after you workout, will help your body:

Repair its muscles, especially if you’ve been doing resistance training
Restore its glycogen levels
Improve recovery, which can also prevent muscle soreness
Get better at burning body fat
Develop better bone mass and grow larger muscles
Improve its immune function

If you skip eating after a workout, your body won’t be able to recover as quickly. You’ll feel extra tired and might experience low blood sugar. You might even feel:

Like your body is shaking
Extra sweaty (even after you’ve cooled off from exercise)
Nervous or anxious
Irritable and confused
Dizzy

If you consistently skip eating after a workout, you might even prevent your body from reaching your fitness goals because you’ll be preventing your muscles from repairing itself in a timely fashion. You can also struggle from muscle soreness and general fatigue.

When Should You Eat After a Workout?

In general, you should try to eat about 30 minutes after your workout, especially if your workout was intense. But I know that showering, changing, and preparing food can take time after exercising. Because of this, I always suggest trying to eat something within 90 minutes of finishing a walk or a fasted morning routine but sooner is better if you can. :)

In general, research suggests that your muscles will be able to replenish and repair best the sooner you eat. In fact, after exercising, your blood flow will also be faster, which will help the macronutrients from your food reach your muscles sooner.

How to Make Sure You Eat After Working Out

Getting a meal after a workout can be challenging, especially if you live a busy lifestyle. Here are a few ways to integrate your meal schedule with your fitness routine:

Meal prep – Figure out what you’re going to eat before you work out so that you can just grab it as soon as you’re ready. Meal prepping also keeps temptations (like burgers or pizza) away when you’re really, really hungry after a tough workout.
Work out right before a meal – Try to work out before breakfast, lunch, or dinner, if you can. This helps keep you on track, and it might prevent you from overeating later in the day too.
Don’t complicate things – Keep nuts, fruit, and protein bars accessible just in case you don’t have other food choices. Eating a healthy snack is better than nothing!

What Should You Eat After a Workout?

Eating after a workout is important for helping your body recover, but different types of foods will assist your body in different ways. Here’s what you should be eating post-workout:

Eat Carbs

Carbs are so important! Our body needs them to be able to produce energy for workouts.

How much you exercise matters too. If you work out every other day, you won’t need to focus on carbs as much as somebody who exercises once or twice a day. Eating enough carbs means that you’ll have enough energy for your next workout.

However, in general, experts recommend that you consume 0.5–0.7 grams of carbs per pound of bodyweight within about 30 minutes of exercising to restore your glycogen as quickly as possible.

Try to pick carbs that are minimally processed or not processed at all. Here are a few suggestions:

Fruit, like bananas, berries, or kiwi
Quinoa
Sweet potatoes
Rice cakes
Brown rice
Oatmeal
Whole-grain pasta
Vegetables, especially leafy greens

Eat protein

Eating protein after working out will give your body the amino acids it needs to repair its muscles. In general, experts recommend that you eat 0.14–0.23 grams of protein per pound of body weight after working out.

However, just like with carbohydrates, the amount of protein you eat can vary depending on your fitness routine and goals. If you do a lot of strength training and are trying to grow larger muscles, you’ll need to eat more protein than somebody who sticks to bodyweight resistance training and cardio.

But, even if you aren’t looking to bulk up, you need to be eating protein after a meal. Remember how eating carbs post-workout helps improve your glycogen levels? Studies show that, when you eat carbs with protein, this glycogen synthesis occurs more efficiently. In other words, everybody needs protein! In general, try to eat a ratio of 3:1 of carbs to protein.

Here are few protein suggestions:

Protein powder (here’s how I pick protein powders)
Eggs
Greek yogurt
Cottage cheese
Salmon
Chicken
Protein bar
Tuna

What About Fats?

Eating fat right after you work out isn’t as important as carbs and protein, but small amounts shouldn’t be a problem.

Some types of fat might slow down your digestion and keep your body from absorbing nutrients as quickly. But, even if this occurs, it won’t reduce the benefits of the food that you’re eating. In fact, studies show that even eating high-fat meals after working out didn’t affect glycogen synthesis.

When you’re picking a post-workout meal or snack, focus on protein and carbs, but don’t worry if your meal includes some fat too. Sometimes, it can be hard to avoid finding fat-free food (especially if you’re planning on eating a full meal), and eating some fat shouldn’t hurt your recovery process.

Some good fat sources to eat include:

Nuts
Trail mix
Full-fat Greek yoghurt
Avocado
Different types of nut butter

Some Meal Ideas

If you’re not sure what protein or carb sources to pick after a workout, consider trying some of these snacks and meals.

Brown rice with boneless skinless chicken breast
Egg scramble with vegetables and potatoes or a slice of whole-grain toast
A smoothie with fruit and plain Greek yoghurt
Whole grain wraps with veggies, avocado, and your choice of protein
Banana with nut butter
Tuna with whole-grain crackers
Egg and whole-wheat toast
Salmon with sweet potato
Cottage cheese with your favourite fruits
Vegetables with hummus
Greek yoghurt, berries, and granola
Cereal with milk (try to pick cereals that have been minimally processed and don’t contain too much sugar)
Beef and vegetable stir fry with brown rice or noodles

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

Stay Hydrated Too!

Don’t forget to drink water after you work out too! When you exercise, you lose water and electrolytes through your sweat. Electrolytes are involved in keeping your nervous system and muscles functional as well as keeping you hydrated. They help your body function properly.

Drinking fluid will help you replenish electrolytes in your body.

In general, drinking a lot of water during and after you exercise is a great way to stay hydrated. Try to pay attention to your body’s natural cues, and drink when you’re thirsty.

What do you like to eat after a workout? Let me know in the comments!

Love Rachael Xx

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