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Call or Text: Siobhan Fox on 07468 478360

Weight Loss

Weight loss Hack One – WHEN you eat

13th May 2021 by Daniela Jacques

There are plenty of brilliant and healthy food recipes out there catering for every possible culinary taste, but when you want to get serious about weight loss It’s important to pay attention not just to WHAT you eat. But also How, When and Why you Eat.

We have been looking into the other factors that affect weight gain, apart from eating healthily. These key tips we will share here as our weight loss hacks and hack number one is to pay attention to WHEN you eat.

A study led by Ulster University in Northern Ireland has looked deeper into the daily rhythm of people’s calorie consumptions and how this affects the quantity and quality of the food that person consumes.

The study found two significant things, firstly that people who wat a larger proportion of their daily EI (Energy Intake) later in the day, eat more calories. So if you are skipping meals and eating big in the evening you are probably consuming more calories than if you had eaten breakfast and lunch.

The study also suggested that meal timing affects the nutritional quality of the food eaten. People are more likely to be consuming refined carbohydrates and fats if they are getting a larger proportion of their calories after 6 pm.

This new study backs up the old adage ‘eat like a king for breakfast, a prince for lunch and a pauper for dinner. Previously this was accepted on basis that we burn most of our calories later in the day. This study shows it also affects how much we eat and what we eat.

Having nothing but coffee for breakfast, skipping lunch and feasting in the evening, is the worst routine for weight loss. Shifting the amount you eat to earlier in the day will help you shed those pounds.

https://www.medicalnewstoday.com/articles/study-finds-what-you-eat-is-linked-to-when-you-eat#Hunger-rhythms

5 Tips to Jump-Start Your Summer Weight-Loss

13th April 2021 by Daniela Jacques

  1. Eat breakfast – To get your metabolism in gear as early as possible and burn more calories.
  2. Move more – Whatever exercise you fancy, lockdown restrictions are easing and the weather is improving (unsure emoji) NOW is the time to ease into a more active lifestyle.
  3. Change up the takeaway – We all know the greasy and carby varieties are no good for weigh-loss. Find new, lighter options such as Japanese or Thai, which you can enjoy and feel much less guilty about.
  4. Glug Water – Water is magical! It stops hunger pangs and helps you limit your food intake. This is on top of keeping you hydrated and healthy!
  5. Get Spicy – Hot peppers and chillies contain capsaicin, which is linked to weight loss. So it is time to put a little extra kick into your cooking.

Quick Guide to GI

12th March 2021 by Slimming Medics

Find out what the GI is and how it can help you to make healthier diet choices.  

GI – Stands for Glycemic Index. The GI ranks food by how quickly the carbohydrates they contain are broken down. The rate at which carbohydrates break down (are digested) affects how quickly blood sugar levels rise.

Low to Hight GI

  • Low GI Foods: 0-55 – produces a gradual release of sugar.
  • Medium GI Foods: 56–69 – produces a moderate release of sugar.
  • High GI Foods: 70-100 produces a rapid release of sugar.
Low GI FoodsHigh GI Foods
Beans/legumesWhite Bread
VegetablesWhite Rice
Most Fruits Potatoes

Several factors affect whether a food ranks high or low on the index. These include, how refined the carbohydrate is, the type of sugars it contains, it’s nutrient content and whether the food is cooked or raw. With fruit, its ripeness is also a factor.

Low GI foods are digested more slowly, helping you feel fuller for longer. The gradual release of sugars can help energy levels remain more constant and prevent rapid peaks of blood sugars.

A Handy Tool

The GI only indexes foods containing carbohydrates and it can sometimes fail to reflect a food’s overall healthiness. Some fruits and vegetables rank higher than chocolate. This is because the fat and protein in the chocolate slows down the absorption of the carbohydrates.

Familiarising yourself with where foods sit on the index can help you make healthier choices. Low GI foods, unsurprisingly, are largely obviously healthy – Most fruits and vegetables are low on the GI index. Beans and pulses and nuts are also low and provide a good source of protein.

Starchy foods will naturally rank higher on the index and too many carbs can sabotage your weight-loss. But we all need a certain amount of carbohydrates for energy and cutting out carbs completely is a very hard slog. Choosing complex, low GI carbohydrates over refined ones will be better for when you are watching what you eat.

The GI index can be a handy tool when deciding between certain foods like deciding on your bread for a sandwhich. Choosing wholewheat sourdough over a baguette will give you a slower release of energy and help you feel fuller for longer.

GI
Soya and Linseed(36)
Whole Wheat (49)
Sourdough Wheat(54)
Wholemeal (74)
Sliced White (80)
Baguette (95)
Example – Bread

To read more on GI visit this information in our Patient Section.

For help and support on your weight-loss journey Request a Call-back

Losing weight is tough, but there is help

10th November 2020 by Slimming Medics

You would like to lose some weight, but you are struggling to find the time with balancing looking after the kids, running the house and working, you just can’t put the effort in.

There is help, Slimming Medics offer a doctor led weight loss programme in Reading Berkshire and High Wycombe. By working with our fully qualified doctor we can help manging your weight loss using our unique and established programme. It’s simple and easy to use, if you are worried have any questions just contact us as we here to help, you are only a phone call away from a new you.

About Us

Based in Reading and High Wycombe, Slimmingmedics are one of only sixty specialist doctor led weight-loss clinics in the UK, regulated by the Care Quality Commission (CQC) and members of the Obesity Management Association (OMA).  With years of experience, we have helped hundreds of people like you become the persons they want to be.

I want to lose weight fast – should I?

8th November 2020 by Slimming Medics

You didn’t put on weight overnight so please don’t expect to lose weight overnight either.

Most diets which promise you spectacular weight loss and to lose weight fast are invariably starvation diets which are not good for you or diets where you mainly lose water.

After your first week or so on our programme, you are quite likely to be excited because you have probably lost a few pounds.

We like to see our patients changing shape by losing fat and putting on muscle.  We aim for a consistent, gradual loss by helping you change your habits and approach to food – not a lose weight fast regime where you put it all back on again.

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