Why your weekends may be the reason you are not seeing weight loss results

There is nothing more deflating than trying so hard, being consistent, and still not achieving weight loss goals you are working towards. Have a look at the explanation below to understand how quickly the calories of weekend indulges can add up, and reverse all your efforts from the week.

We are by no means discouraging these specific foods nor weekend festivities at all! Food is there to be enjoyed, and special time with family and friends is far more important than calorie counting. This is just an illustration:

This person requires 2000 calories per day to sustain their body function to maintain their weight. He/she wants to lose weight and is therefore eating in a calorie deficit of 500 calories from Sunday to Thursday during the week and enjoys some treats on Friday and Saturday.

Have a look below: (kcal = calorie)

Friday

Saturday

Sunday to Thursday: deficit of 2500 kcal

Friday and Saturday: excess of 2500 kcal

In just 2 days, the calorie deficit you worked so hard for during the week has been reversed.

There seems to be many products on the market which promise a “detox” or to detoxify your body.

This is such a trending topic at the moment. Simply put, “detox” means to rid the body of harmful substances (toxins). These toxins can be external (air pollution, smoking or alcohol) or internal by-products of metabolism. The prolonged presence of these toxic products in the body can have damaging effects.

There are so many supplements (and FAD diets) in the market today which promise quick fixes and whole-body detoxification… Are these products really necessary or are marketing schemes getting the better of you? Anything promising a quick fix should already be a red flag.

Let us look at the evidence.

The human body has its own highly efficient, unbelievably effective, built-in detoxifying organ, the liver. Not only this, but the body also has a host of other built in detoxifying metabolic systems. Majority, (75%) of the body’s detoxification happens in the liver, and the large remainder in the intestines or the human GIT.

I have heard that people juice spinach and celery to try and detoxify their bodies. Is there any evidence to prove that foods can detoxify our body?

There are many beliefs that foods have certain “super” properties. Celery juicing is one of these, apple cider vinegar is another, but these food FAD trends are another topic for another day…

There is, however, demonstrated evidence that certain phytochemicals in foods can enhance this natural built-in detoxification in the body. One of these phytochemicals is called sulforaphane, which is naturally found in cruciferous vegetables. Cruciferous vegetables are those vegetables of the cabbage family and include broccoli, cabbage, cauliflower, brussels sprouts, radish, turnips, and bok choy. Organosulfur compounds found in onions and garlic, also act as catalysts for our natural detoxification pathways.

Another example of detoxification enhancers are prebiotics and probiotics.

Probiotics are living microorganisms (healthy bacteria and yeasts) that increase the healthy beneficial bacteria in your gut microbiome (if consumed in sufficient quantities). They are found naturally in fermented food products like yoghurt and sauerkraut and also in supplements.

Prebiotics are what we call functional foods. They are contained within certain foods. Prebiotics are the indigestible starch components of certain foods which stimulate the growth of healthy gut bacteria. They are fermented by our healthy gut bacteria, or “food” for your gut. Food sources of prebiotics include bananas, wholegrains, high fibre foods, artichokes, wheat bran, oats, apples, soybeans, legumes, barley, onions, and garlic.

Fifty percent of the body’s lymphoid tissue (which is the medical term for the tissue responsible for immunity) is actually located within the gut (and in the human intestines). And so, it would make sense that the compounds (such as sulforaphane, organosulfur compounds, pro and prebiotics) are found in foodstuffs which we consume, and which travel in the gut. This pathway is thus appropriate because they enhance the local detoxification processes situated in the gut. They essentially “feed” this lymphoid tissue.

To summarize detoxification, we would just like to remind you that in fact, the human body has its own built in detoxifying mechanisms, and that supplements/”superfoods”/magical detoxifying juices which promise to detoxify your body are not necessary.

There are certain compounds in foods which can enhance our natural detoxifying mechanisms however, and these foods are encouraged and should be included in your diet. It is beneficial to consume these foods on a daily and weekly basis in a balanced, varied dietary pattern, to boost your natural detoxification mechanisms.

Supplementation: A universal cure, or a brilliant marketing scheme?

Think about your local pharmacy, and the isles and shelves filled with so many supplements often “on special”, promising to detoxify your body, miraculously clear your skin, boost your immunity, or increase your energy levels instantaneously! Do you ever stop to consider whether these claims are true or if they are just trying to sell you a product? Think about all the marketing of these products. Very often they will be promoted, often sold in a “2 for 1” deal or on a buy 1 get something free combination.

Is there evidence to back-up these claims and how should consumers be responding?

This is such an important question especially since so many consumers get trapped in marketing schemes or are persuaded that they will be “unhealthy” or “unwell” if they are not taking a handful of pills every day. There are so many supplementation products available nowadays, produced by many differing brands and manufacturers, in varying compositions. The packaging is always very enticing, using bright colours and bold text, making every effort to draw the customer in. There seems to be a product on the market for every ailment. There are supplements claiming to clear skin, detoxify the body, promise quick unrealistic weight loss, improve nails and hair, boost immunity, enhance energy and the list goes on and on and on. It appears almost everything has an ability to fix an issue or help you lose weight but it’s important that people first know what is contained within in their supplements, why or why not they should take a supplement; and whether a doctor (health professional) would support them taking this supplement.

What exactly are supplements?

Supplements are any substances, extracts or mixture of substances taken in for the purpose of adding nutritional value to the diet. It is very important to emphasize that supplementation does not replace or substitute nutrition, but rather supports dietary intake and it is therefore additional nutrition. Many supplements contain what we call micronutrients. This is the fancy term for vitamins and minerals which play a vital role in metabolism and whole-body function on a cellular and molecular level. Vitamins and minerals are essential for optimum body functioning, and most of the time, we don’t even realize we are consuming them packaged within the food that we eat!

Supplements do not contain unapproved ingredients such as steroids, hormones, or scheduled drugs and can therefore be bought without prescription or “over the counter”; without the supervision of a medical professional…

Very interestingly, the most popular products bought are multivitamin-minerals, calcium(women), vitamin C, fish oil, herbals, probiotics, vitamin D, probiotics, “weight management” supplements and sporting enhancement products.

Who should take supplements and why?

Supplements are only necessary to take if there has been documented deficiency (or a lack of) a nutrient or micronutrient in a consumer’s body. This can be determined through blood samples and laboratory testing. Additionally, supplements are indicated for persons who follow dietary patterns which restrict certain foods or food groups (and in turn are excluding certain important nutrients). Basically; anybody who is not eating a balanced diet, may require a supplement of a particular nutrient they are not consuming from food.

With this being said however, many adults and children fail to meet dietary guidelines of micronutrients for many reasons. They may under-consume (among others) dark green leafy vegetables, dairy, orange vegetables, legumes, protein or wholegrains. Many people avoid certain food groups because of allergies or intolerances. For example somebody who is allergic to casein (cows milk protein) will not consume any dairy and consider taking a calcium phosphate supplement. Sometimes children are generally very fussy eaters and avoid all fruit and vegetables. Other examples of restrictive dietary patterns are vegetarians. A vegetarian person will not eat meat, chicken, fish, pork, or the flesh of any animal, but they may eat eggs and milk because no animal has died in the process of acquiring milk and eggs.

In these instances supplements can be considered, to correct any nutrient deficit which would be proven by blood samples.

It is important to emphasize that your health care professional (such as a dietitian, doctor, nurse, pharmacist) should be consulted FIRST before you consume or purchase any supplement.

I am plant-based. Should I consider supplementation?

A vegan is a person who does not consume any food derived from an animal or animal product and typically does not consume products or materials derived from animals. This simply means they do not eat meat, chicken, fish, eggs, or milk. The only nutrient vegans cannot attain from an exclusive plant-based diet is vitamin B12, and this should be an important nutrient to supplement. If vegans consume a properly structured diet and pay attention to important nutrients, they do not need other supplements. We would support those vegans who work with a registered dietitian or nutrition professional to understand and implement complete nutrition in a plant-based regime. If the diet is proven to be insufficient in certain nutrients, supplementation will be indicated. Some common supplements used in these contexts would be micronutrients such as iron, calcium-magnesium, vitamin B complex, plant based protein supplements, and omega 3’s (plant sources).

Supplementation is also definitely indicated for those people with increased requirements than a normal recommended dietary intake (RDA). Supplementation can be useful for underweight children/consumers who struggle to get in enough daily calories. Very importantly, supplements are also indicated for people who have increased requirements for certain nutrients such as pregnant women (who would typically take an iron, a folic acid and sometimes a calcium supplement). Athletes are another interesting group, because of the increased demand and use of the body’s nutritional stores during intense periods of physical activity. Other examples of people with increased requirements would be people with chronic illnesses or those with food allergies which eliminate major food groups. For example, a person who is lactose intolerant may be avoiding dairy entirely, and consequently their diet may be insufficient in calcium, vitamin D, phosphorus, and magnesium, and they should be considering supplementation.

If you eat a balanced diet, including all the food groups, with variation you don’t need to supplement?

It is always advisable and best to consume all nutrients (carbohydrates, proteins, fats, fibre, vitamins, trace elements and minerals) from food sources instead of supplements. The human body was efficiently designed to absorb these nutrients from food. 

In summary, supplements are not necessary, if you are consuming a balanced diet, within a healthy dietary pattern. If a variation of food types is consumed, a person’s micronutrient needs (or requirements) will be fulfilled. Any benefits from micronutrient supplementation are only rendered if there was a previous deficiency of a specific nutrient. Supplementing in doses excess to normal body requirements is not beneficial for optimum functioning, and most of the time a waste of money.

Are you feeling fatigued and exhausted all the time?

Iron deficiency Anaemia is a nutritional problem of massive proportions, but somehow it doesn’t get the attention it deserves. 33% of South African women are iron deficient, along with 50% of our children. Fifty-five percent of Australian women are anaemic (iron deficient) and twenty percent of men.

What is Iron?

Iron is a nutrient which is found in every single cell in the body. It is found in larger quantities in the muscle and liver cells.

Let’s make this simple: Iron forms part of haemoglobin in red blood cells. This haemoglobin is what gives red blood cells their red pigment. The haemoglobin within red blood cells is what binds to oxygen, and then transports oxygen to every cell in the body. This is a critical function, because the human body cannot survive without oxygen. This is in essence what keeps us alive and functioning.

Now in cases of iron deficiency, what happens?

The haemoglobin content in your red blood cells will decrease. This means the quantity of oxygen being transported to all your body tissues is decreased. In turn, you have suboptimal body functioning, and you simply cannot operate at maximum capacity.

Symptoms of Iron deficiency anaemia include exhaustion, fatigue, impaired concentration and exercise intolerance. If iron stores are very deficient: decreased immunity, growth abnormalities, pale palms and eyelids, and brittle nails.

Iron requirements (needs) increase in certain phases of the life cycle. Iron needs are higher in growing children and adolescents, especially teenage girls who are losing iron during menstruation. It is critically important to include iron rich foods DAILY during these periods of growth and development. Iron needs increase during pregnancy and lactation (breastfeeding) and most often women are prescribed a supplement to meet this need.

Athletes who partake in long periods of physical activity (endurance) also have an increased iron requirement, due to the increased demand on the body stores.

People are not consuming enough of this vital nutrient!

The most common cause of iron deficiency anaemia is an inadequate dietary intake of iron. Iron deficiency anaemia is a massive global nutritional deficiency. Iron is contained within foods in two forms: Heme iron and non-heme iron. Heme iron is readily and easily digested and absorbed and is found in animal products. Non-Heme iron is far more difficult for the body to absorb and is vulnerable to iron inhibitors.

Many people are choosing to eat a plant-based diet. As a result, they are not consuming food sources rich in heme iron. Although they may be consuming non-heme sources of iron, these food sources of iron are difficult for the body to absorb and therefore this person might well be iron deficient.

“Vegetarians and vegans are at high risk for iron deficiency”

There are certain components in food which inhibit (decrease) the absorption of iron:

• Tannins in black teas (not rooibos) 
• Oxalates found in chocolate
• Polyphenols in coffee
• Calcium
• Phytic acid found in legumes and beans (and wheat)

Make sure to eat these iron-inhibiting foods at least 1 hour before or after an iron rich meal to ensure the iron you are eating is actually being absorbed. Have that after lunch coffee 1 hour after your food.

Vitamin C increases (enhances) iron absorption. If you are taking Vitamin C supplements, take them with your iron rich meal. Alternatively, you can combine iron rich foods with those containing Vitamin C:

• Orange (papaya, oranges, lemons, carrots)
• Red (strawberries, tomato, peppers)
• Green (dark green leafy vegetables: kale, broccoli, cabbage, spinach, Bok-choi).

Use our feature on the app to search how much iron is in your foods. RDA (recommended daily allowance) for iron is 8mg per day for men and 18mg per day for women ages 18+.

By Azeeza Parker, Registered Dietitian

Any relationship starts with a foundation and communication. Responsive Feeding creates one of the first channels of communication between you and your child. Not only does it establish good eating habits at a young age but assertive traits as well, such as indicating their likes and dislikes, listening to their needs and responding appropriately. During this time you learn more about your child and yourself too!

How to Responsive Feed

Never force, simply offer: Give children options and variety during meal times. Observe what they choose and what they ignore.

Distraction free zone: Like any relationship, attention is needed. At meal times, the TV should be off, the phone should be put away (unless you want to snap a picture for nostalgic purposes) and your focus should be on your child.

No rush: Feeding kids should not be a rushed and chaotic event. Easier said than done but rather allow your child to interact in peace with their food than controlling the situation.

Left overs are key: Now, Responsive Feeding may seem like wasting, but it’s not! Whatever your child doesn’t finish, simply keep it for later. This establishes portion sizes and quantities when dishing. Remember as kids grow, they eat more, so their portions will keep changing.

Be creative: Choose different colours, shapes and textures. Rather than loading foods with sugar to make it more appealing, use visual and sensory techniques, so that kids can become familiar with the natural flavours of foods.

By Azeeza Parker, Registered Dietitian

Get yourself out there, we’re told when it comes to meeting new people. Well, the same goes for improving our relationship with food – get yourself into that kitchen! We’ve all seen the representation of cooking, most TV shows highlight the takeout menus stocked in grocery cupboards and burning of spaghetti sauce. These are a few tips to get you more comfortable in the kitchen and with food in general.

Convenience foods and appliances:

If using convenience foods such as pre-prepared veggies or salads will lessen the stress of being in the kitchen, go for it. Diet culture will have us believe that we need fancy equipment in order to be healthy, but at the end of the day these gadgets have no health benefits. However, they can make your life a bit easier by cutting down cooking time or waiting for ovens to heat up!

Think back to childhood favourites:

The easiest way to get into the kitchen is by recreating foods you grew up with. Talk to family and community members about recipes and tricks when it comes to staple foods in your area. Not only does this help you interact with your food but it forms relationships with those around you.

Explore new cuisines or dishes:

Humans love habits and routine – even when we say we don’t. If food becomes mundane, boring and habitual, of course our relationship with it will become a bit strained. Why not pick an item in the grocery store that you’d never thought about using or choosing something different off a menu? Experience builds on any relationship, including the one we have with our food.

Remember, food shouldn’t be fancy or expensive to be wholesome, it just needs love, attention and creativity.