The term ‘macros’ or ‘macronutrients’ are thrown around quite a bit in the weight-loss world, and with good reason. Macronutrients are substances that our bodies need in large amounts to function optimally. Macronutrients come in three forms: protein, carbohydrates, and fat. They are essential to quick and safe weight loss. Each macronutrient performs specific and unique functions within our bodies. 

All three macronutrients contain the calories our bodies need for energy. We obtain our macronutrients through the food that we eat, so it is essential that you allow for sufficient macronutrients in your meal plan. 

Here is everything you need to know about including macronutrients in your diet.

What role do they play?

Protein plays a major role in your body, including supporting cellular function and repairing tissue. It is also essential in the process of building and maintaining muscle mass (CTA LINK: Link to Importance of Muscle blog post). Our bodies break protein down into amino acids that are circulated into our bloodstream and dispersed to all the cells in the body for absorption and use.

Carbohydrates are the primary source of fuel for our bodies. They provide us with energy in the form of glucose. All your cells need glucose to form cellular energy molecules. Interestingly, it is easy for your body to break carbohydrates down into glucose. A problem occurs when you aren’t getting enough glucose in your diet: this system will switch to converting amino acids and fats into glucose – this is not ideal for your body.

When it comes to fat – and here we are talking about healthy fats – your body would not be able to function at all without it. Essential fats are critical to supporting the brain and nervous system as well as promoting healthy hormone production. Fats also help the body absorb vitamins and minerals from the food you eat.

Whilst carbohydrates and fat might scare you, without a healthy intake of all three macronutrients, your body is not able to function properly.

What about calories?

Not all macronutrients are created equal. While 100 grams of salmon and 100 grams of hot wings may have the same macronutrient profile, they are hardly nutritional equivalents. They also differ largely in calories. Jellybeans and sweet potatoes are both about 100% carbohydrates, but there is no comparison when it comes to nutritional and caloric value. 

When considering your macronutrients, you will quickly discover that you feel better when you spend most of your macronutrient intake on fruits, vegetables, nuts, healthy fats (CTA LINK: https://www.aleverenorthampton.co.uk/safe-weight-loss/weight-loss-basics-a-guide-to-fat-intake/), whole grains, and lean protein. These options are also a lot more filling than sweets or hot wings.

Figuring out and refining your macronutrient intake should also depend on the number of calories you want to consume every day to lose and maintain your goal weight. A great way to start balancing your macronutrients is to consider that between 10% and 35% of your daily calories should come from protein. You can then distribute your fat and carbohydrates between the remaining calories.

How do I know what to eat?

At Alevere Northampton we know that nutrition is not a one-size-fits-all approach. So, when it comes to what macronutrients you should be eating and the proportion of your diet that they should fulfil, we know it depends on the individual. However, there are some basics we can share with you. Nutritious foods that contain sufficient macronutrients include:

  • Fruits and vegetables are a high-carbohydrate, low-protein option.
  • Pasta, rice, cereal, bread, and legumes are high-carbohydrate, low-fat options.
  • Nuts, seeds, olive oil, and cheese are high-fat, low-carbohydrate options.
  • Avocado and coconut milk are high-fat, low-protein options.
  • Eggs, meat, and fish are high-protein, low-carbohydrate options.
  • Non-fat Greek yoghurt, cottage cheese or cream cheese, chicken breasts, and lean ground beef are high-protein, low-fat options.

In general, we recommend that your macronutrient intake includes 50% carbohydrates, 20% protein and 30% (healthy) fat. However, it is important to note that these portions depend largely on your weight-loss goals and individual caloric and nutritional needs.

Contact us today to find out how you can lose weight fast on our medically-led weight-loss programme.

Nutrition and exercise are not the only building blocks when it comes to losing weight quickly and safely. Believe it or not, sleep has a huge influence on how you lose and maintain weight.

Poor sleep has been proven to lead to metabolic disorders, weight gain and an increased risk of obesity and other chronic health conditions. 

How does lack of sleep affect me?

Before we talk about how a lack of sleep and affects your weight loss, let us take a moment to discuss how serious sleep deprivation is. Did you know that if you get six hours or less of sleep you triple your risk of having a car accident? 

When you are sleep-deprived you take ‘microsleeps’ where you close your eyes momentarily. The scary thing about this is you may not realise that you fall asleep for a few seconds. You are more distracted when you get inadequate sleep, especially when doing something like driving. Your hand-eye coordination is also poor when it comes to steering. 

Sleep deprivation makes you hungry

Lack of sleep affects your body’s ability to regulate the neurotransmitters that are central to appetite. The neurotransmitter ghrelin promotes hunger, and the neurotransmitter leptin contributes to feeling full. Your body naturally increases and decreases the levels of these neurotransmitters throughout the day when you have enough sleep. 

When you are sleep deprived, these neurotransmitters do not function normally and signal to your brain that you need to consume calories. Studies have also shown that sleep-deprived individuals are more likely to choose foods that are high in calories and carbohydrates

Sleep affects your metabolism

Although sleep cannot increase your metabolism to burn more calories, not getting enough sleep can hamper your metabolism’s ability to function correctly which can lead to weight gain.

Lack of sleep leads to metabolic dysregulation and gets in the way of your body processing insulin properly. When your body doesn’t respond to insulin appropriately, it has trouble processing fats from your bloodstream, which means it ends up storing them as fat rather than burning them for fuel.

In addition, too little sleep triggers a cortisol spike in your body. This stress hormone tells your body to conserve energy to fuel your waking hours. This encourages your body to hang onto fat rather than burn it.

How can I get the best sleep for weight loss?

If you are looking to lose weight quickly and safely, we recommend getting at least seven to eight hours of sleep every night. 

Getting enough sleep in, to complement your weight loss efforts, is simpler than you may think. You can follow these best practices to ensure you get a good night’s sleep every night.

  • The first thing you can do is set a specific bedtime for yourself and stick to it. It is best to go to sleep and wake up at about the same time every day. If the times that you go to sleep and wake up fluctuate, you can wreak havoc on your body and seriously affect the quality of sleep you are getting. 
  • The second thing you can do to get a better night’s sleep is to practice good sleep hygiene. This includes regulating everything you do before going to bed. 
  • Our advice is to abstain from any intake of tobacco, alcohol, and sugar at least two to three hours before going to bed and to stop your caffeine intake around six hours before bed. We also recommend that you refrain from strenuous exercise in the hours leading up to your bedtime. 
  • The last, and possibly the most difficult thing you can do to get better quality sleep, is to ditch technology before bedtime. We advise eliminating all blue light from smartphones, tablets, and computers one to two hours before bed. These technologies signal to your brain that it is time to be awake and stimulated. Cutting out the use of devices before bedtime lets your brain know that it is time to sleep.

For more helpful information and simple tips to lose weight quickly and safely, stay tuned to our blog.

Believe it or not, not all fat is bad fat. In fact, there are certain fats that you should definitely include in your diet if you are looking to lose weight quickly and safely. Why, you ask? Because fat plays an important role in a balanced diet.

Healthy fats help your body in a variety of ways. They help provide you with energy, it aids hormone production and nutrient absorption, protects your organs, and promotes cell growth.

Because fats are the last nutrient to leave the digestive tract, they help you to feel fuller for longer, which prevents overeating and unplanned snacking.

Fat is the most calorie-dense of all the macronutrients, at nine calories per gram. 

Monounsaturated and polyunsaturated fat

Fats that you should be including in your weight-loss meal plan are polyunsaturated fat and monounsaturated fat.

Polyunsaturated fats include fatty fish, flaxseed and liquid plant-based cooking oils. Monounsaturated fats include nuts, seeds, and avocados. These fats can decrease bad cholesterol and increase good cholesterol. They also reduce your risk of cardiovascular diseases. 

Saturated Fat

Saturated fat is usually solid at room temperature and comes from natural sources such as meat – particularly red meat – and dairy. Some plants and their oils are also high in saturated fat, like coconut oil. Saturated fats are foods like full-fat butter, cream, and cheese. 

Your saturated fat intake should be 10 percent or less of your total daily caloric intake.

What Fat Should I Be Eating?

We suggest that your total healthy fat intake should make up between 20 and 30 percent of your total calories. However, you can eat less or more fat, depending on your specific caloric goals.

Once you have decided what percentage of your calories should come from fat, convert this number to a decimal, for example, 30 percent of fat would be 0.3. Then take the total number of calories you want to eat per day, based on your goals, and multiply it by the decimal value. Finally, divide the number of calories from fat by nine to get the grams of fat.

A few fantastic ways to get more healthy fats into your diet include using mashed avocado as a condiment, adding nut butter to a smoothie, drizzling olive oil and balsamic vinegar on your salad and using seeds or nuts as toppings on salads and yoghurt. When it comes to sweet treats, opt for dark chocolate and snack on nuts instead of chips. 

 

Artificial Trans Fat

Although we have discussed how a good intake of fat is healthy, there is a particular fat that you should be avoiding. This is called artificial trans fat, also known as manufactured fat. We don’t want to get too scientific here, but artificial trans fats are created when hydrogen molecules are pumped into vegetable oils, and this process creates a more solid fat that prolongs the shelf life of food.

Artificial trans fats can significantly increase your risk of heart disease and cause inflammation. They can also damage the inner lining of your blood vessels and could even drive insulin resistance and type 2 diabetes.

The tricky thing about artificial trans fats is that they can be found in just about any processed food including potato and corn chips, meat pies and sausage rolls, canned frosting, cakes, crackers, biscuits, donuts, and frozen pizzas. The best way to avoid eating artificial trans fats is to check the labels of what you’re eating. Food manufacturers are required to indicate the amount of artificial trans fats in grams on labels. Also, check ingredient lists to ensure you avoid foods with the words “hydrogenated” or “partially hydrogenated”.

There is one more type of fat to consider if you are trying to lose weight quickly and safely and that is natural trans fats. Trans fats often occur naturally in some meats and dairy foods. 

If you are looking for more basic weight-loss guides to help you lose weight quickly, yet safely, visit our blog.

Protein is an important part of any meal plan if you are looking to lose weight quickly and safely. The best way to describe the function of protein in our bodies is that it is a nutrient that maintains, builds, and repairs tissue.

What Does Protein Do?

When you eat protein, in whatever form, your digestive system breaks the food down into amino acids, which are absorbed by the small intestine, allowing the body to take what it needs to function. 

A large portion of the protein that you eat goes into your organs, blood, muscles and supports your immune system. Protein also helps you feel fuller and more satisfied at mealtimes. For these reasons, it is important to include protein in your diet rather than cutting down on your protein intake, as it is essential to losing weight. 

However, just like carbohydrates and fats, excess protein consumption can be turned into and stored as fat. Keep reading to find out how much protein you should be eating without it turning into fat.

What Should I Be Eating?

We understand that protein-rich foods aren’t exactly cheap. But you can maximise your body’s ability to digest, absorb, and use protein by distributing your total protein intake throughout all your meals and snacks each day. Simply take the total grams of protein you need daily based on your weight and divide it into the total number of meals and snacks you eat throughout the day.

Protein is found in a myriad of foods including meat, poultry, fish, eggs, legumes, nuts, seeds, soy and some grains. When it comes to safe and quick weight loss, pairing protein with macronutrients like carbohydrates is best. 

If meat is a part of your daily protein intake, look out for leaner cuts like pork and beef tenderloin if you are looking to lose weight. Try to limit red meat portions to once or twice a week – this is due to the high-fat content found in red meat.

Ground meats like mince, are usually a lot higher in fat than other types of meat. Again, look out for leaner options like ground beef that contains 95% lean meat and only 5% fat.

Poultry is typically quite lean when you take the skin out of the equation. However, ground chicken or turkey can be packed with fat. Try to choose chicken or turkey breasts that are 100% lean meat. If it is not 100% meat, it has likely been ground up with the chicken’s skin and fat, making your protein intake less healthy than ground beef.

Frozen or fresh fish is a great way to get your protein in. You can aim to eat 120 grams of fish at least twice per week. Fish are rich in healthy, unsaturated fat called Omega-3.

What Should My Protein Intake Be?

The recommended dietary allowance (RDA) for protein is based on how much protein you should eat to guard against lean muscle loss and support other important bodily functions. The RDA for protein is 0.8 grams per kilogram of body weight. Take your body weight, multiply it by 0.8 and you will see the amount in grams of protein you should be eating. 

Keep in mind, however, that the above calculation is for the average sedentary adult. If you are taking part in regular endurance activities like swimming, running, or cycling, you should be aiming for 1.2 – 1.4 grams per kilogram. If you are doing any regular strength training, you should be aiming for 1.4 – 2 grams per kilogram, but only if you’re looking to increase muscle size. 

Another way to calculate the correct protein intake for you is to make protein 20% of your daily caloric intake. 

It is always essential to remember, protein still has calories attached to it and eating too many calories will stop you from achieving or maintaining your weight loss goals. 

What About Protein Powders And Supplements?

There is a lot of information out there that promotes protein powders to reach your daily protein intake. However, most people can achieve the ideal amount of protein by eating real food. For example, a woman weighing 9 stone only needs to eat around 85 grams of chicken breast, one large egg, a few almonds, and a stick of cheese to reach her daily caloric intake of protein.

Great sources of protein that we recommend you include in your weight-loss meal plan – instead of using protein powders – are black beans, lentils, pinto beans, chicken breasts, eggs, white fish, salmon, cottage cheese, Greek yoghurt, and quinoa. 

If you are interested in losing weight safely and effectively, the Alevere Therapy Northampton weight loss programme is a great option to achieve the figure you want. Find out more here.

Losing weight is a terribly difficult journey for many people. Trying out multiple crash-diets, spending hours doing cardio, and counting every calorie often leads to little weight loss and even gaining weight back after some time.

However, there are ways that you can lose weight quickly and safely without following the latest fat-burning fad. By taking our holistic approach to weight loss, you can not only lose weight, but you can keep it off and maintain your goal weight for years to come.

Check Your Health

This is essential! The internet is swarming with diets and weight-loss tricks. But before you hop on the latest trend, you need to check what your health status is first. 

Undergoing a medical assessment will not only ensure that your weight-loss plan is safe for your body, but it will also increase the chances of your plan working as it should. Trying to lose weight when your hormones are imbalanced or your metabolism isn’t functioning optimally, will be extremely hard. Alevere Northampton has specialised doctors who conduct numerous tests, including blood work, to get a holistic view of your health. 

Get Tailored Nutrition

Science tells us that a nutrition plan that is formulated specifically for your body type and health status increases your chances of successful weight-loss. To turn your body into a fat-burning machine, a doctor needs to closely follow your ketosis levels as well as your energy input and output. 

It is this data that drives the Alevere Therapy programme. You are given an eating plan that is formulated based on your medical assessment. You can be guaranteed that everything you are putting into your body, and the things you are leaving out, are exactly what you need to lose weight fast and safely. 

Target The Whole Package

Losing significant weight is great, but if you are left with loose skin and a body lacking in energy and nutrients – your weight-loss plan can be considered unsuccessful. Remember, losing weight should make your body look and feel healthier. 

Using a diet plan that deprives your system of essential minerals and nutrients can cause damage to your body. You don’t want to lose weight, only to be sick, have dry hair, brittle nails, and bad skin. You also don’t want to reach your goal weight only to be limited in what you wear because of loose skin left behind. 

The Alevere Therapy programme covers all these bases. You will have access to a revolutionary ultrasound therapy that not only breaks down fat cells but tightens your skin as you lose weight. 

You will also be provided with tailored nutrition sachets and supplements that ensure you get the right balance of protein, vitamins, and minerals daily. 

Get The Support You Need 

Ever wondered why most  DIY diet fixes don’t work? There are many reasons, but a standout is that people are doing them alone. It’s easy to slip back into old habits or let a hard day turn into a hard week or month when you don’t have the right support system around you. 

A fast, safe and successful weight-loss journey relies on who is helping you along the way. Fortunately, Alevere Northampton understands the psychology behind weight loss and the best ways to remove the mental hurdles you may encounter along the way. With weekly check-ins and health checks, you will have a doctor on-hand every step of the way. Your doctor will address any concerns you have and provide solutions to problems if and when they arise. 

A Realistic Maintenance Plan

What keeps people going through their weight-loss journeys? Well, the weight coming off at a satisfying pace. But also, seeing a proverbial light at the end of the tunnel. 

Knowing that the work you’re putting in now is not just worth it but is for a certain period of time. We all know that to lose weight and keep it off, we need to stick to a maintenance plan that helps our bodies adjust to normal life. If your maintenance plan is simply a continuation of the same diet, it will be difficult to sustain and extremely unhealthy for your body in the long run. 

Many people underestimate the importance of a medically-sound nutritional maintenance plan. This plan will help you realistically keep the weight off and your body healthy. Sign up for the Alevere Therapy programme and get your maintenance plan that fits into your new lifestyle, lets you enjoy your life and your new body, while realistically making sure your weight stays off. 

Once you have these five essential elements on your side, this weight-loss journey will be the last one you ever have to take. What are you waiting for?

Contact Alevere Northampton to book your free consultation today.