Food & recipes

Revealed: Diet Secrets that Really Work

Top nutrition experts share the great health tips they use themselves

Top nutrition experts share the great health tips they use themselves

“Women who want to lose weight should be aware that their bodies respond a little differently from a man due to the impact of our menstrual cycle. In the first half of your cycle, levels of oestrogen slowly rise and studies suggest that when levels are high, appetite tends to be lower. In contrast, when circulating oestrogen levels fall, you are more likely to see the scales creep upwards. So, start any weight loss plan a few days after your period and ease off on expectations during your premenstrual phase.” Nutritionist Amanda Hamilton and author of Eat, Fast, Slim (£8.99, Duncan Baird)
“Spread your protein intake throughout the day. A US study demonstrated maximal muscle protein synthesis after 30g protein intake at any one time. No further effects were noted… even if you were to eat 90g! This means the rest goes to waste, so aim to eat 20-30g protein 2-3 times a day for maximum benefits.” Consultant dietitian Lucy Jones, lucy.jones@london.com
“I love vegetarian foods, especially my mum’s homemade dhal. I know I get enough iron, but iron from veg-based foods needs a helping hand. Drinking tea with an iron-containing veggie meal can reduce your body’s capacity to absorb iron. So here’s my trick – vitamin C enhances the absorption of iron, so next time you’re tucking in to your vegetarian lasagne, drink a glass of fruit juice as well.” Azmina Govindji is an award-winning dietitian and author of the 10-day GI Diet. Find out more about it at on.fb.me/AzNutrition
“I start the day with a glass of homemade kefir, which is great for supporting good bacteria in the gut and aiding digestion. As I’m dairy free many people believe wrongly that you can’t have this but I make mine with either rice, coconut, soya or almond milk – it’s delicious.” Nutritional therapist, IBS and digestive heath expert Emma Wells, smartnutrition.co.uk
“A ‘healthy diet’ is only healthy if you are healthy on it, both mentally and physically. Healthy eating is not only about food choices, but about attitude to and behaviour around food and meals. Rigid beliefs and obsessions about food can be unhappy traps, sometimes resulting in physical distress and reduced enjoyment of a meal. A classic and very common example being excessive amounts of fibre leading to IBS symptoms!” Registered dietitian Mary McDermott mcdermott.org.uk
“Selenium plays a protective role against cancer, cardiovascular disease, cognitive decline, and thyroid disease. But many people might not be getting enough if they avoid fish and meat (which are the best sources). Although it is found in cereals and grains, the content can vary because soil nutrients vary around the world. The soil content also affects the amounts of selenium in animals, depending on the content in the plants that they eat, so the quantities of selenium in animal products also vary. Adults should get at least 55-70mcg of selenium, but not more than 400mcg a day. One Brazil nut has about 70-90mcg, so eating one or two a day is a great way to get enough – don’t eat more than this though.” Dietician Sarah Schenker sarahschenker.co.uk