What are the best weight loss foods? Let me tell you right now, it’s not apple juice and olive oil!!

In this episode we look at the 3 main elements in foods that influence a calorie deficit:

Calorie density Satiety Fibre content

Using these 3 categories you can make any meal awesome for weight loss or at least improve it, and rather than focus on either perfection or giving up all the time, you’ll find the middle ground you can actually sustain.

When it comes to changing habits LONG term, think about what will you be able to do for the rest of your life? Then build on that.

The podcast episode that had a HUGE impact on me this week was with Brene Brown and James Clear 👇

https://brenebrown.com/podcast/atomic-habits-part-1-of-2/

References for the podcast are linked below:

Satiety of different foods:https://pubmed.ncbi.nlm.nih.gov/7498104/

Okinawan diet (nutritionfacts.org)

https://nutritionfacts.org/video/the-okinawa-diet-living-to-100/

Slowing the insulin spike of refined bread with berries

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013;143(4):430–6.

Comparing combustible and metabolizable calories from a high fibre diet.

Wisker E, Feldheim W. Metabolizable energy of diets low or high in dietary fiber from fruits and vegetables when consumed by humans. J Nutr. 1990;120(11):1331–7.

The lentil effect:

Mollard RC, Wong CL, Luhovyy BL, Anderson GH. First and second meal effects of pulses on blood glucose, appetite, and food intake at a later meal. Appl Physiol Nutr Metab. 2011;36(5):634–42.

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