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4-WEEK HEALTHY WEIGHT CHALLENGE: The Low Carb Way

We are excited to be launching our August  4-WEEK HEALTHY WEIGHT CHALLENGE: The Low Carb Way! An online support program for people wanting to lose weight, achieve a healthier lifestyle and combat metabolic disease.

Prepare to reclaim your body and your health, as our Registered Real Food Dietitians, Bridget and Tamzyn, guide you every step of the way: This program has been specially designed to provide the individualized dietary interventions that help our individual clients achieve weight-loss and health success, as well as heaps of information and resources used in our follow-up consultations and trainings. Plus more exclusive content designed just for this challenge! We want to do everything we can to help you succeed, so goal setting and monitoring, and support and accountability, are also key components of this challenge.

 

Start date:

12 August 2019

Entries close on Wednesday 2 August 2019

 

Here’s a rough guideline of what the program entails

  • Health and lifestyle assessment: To start off with, you will fill in a questionnaire so that we can get to know you and your concerns and goals. Your answers will also let us know about any medical conditions or health concerns that you may have.
  • Diet assessment: You will be complete 1.) an online questionnaire telling us which foods you eat and how often, as well as 2.) a 3-day online food diary. We will analyse this diet data to see how and what you eat, to help us design your individualised diet plan.
  • Individualized meal guideline: You will be given an individualized meal guideline (based on the assessment from the questionnaires and food diary).
  • Weekly menu and shopping list: Will be emailed to you each Friday to prepare for the week ahead.
  • “Hot seat”: Each Wednesday evening we will have a “hot seat” period where you can ask us questions on our private Facebook page and we will be available to answer them immediately.
  • Weekly virtual talk given by Tamzyn or Bridget: Each week you will also have a virtual talk to prepare you for the week ahead.
  • Goal setting: Weekly.
  • Monitoring: Tamzyn and Bridget will monitor your progress by analysing changes in your body composition and meal records and the achievement of your goals.
  • Support: You will receive bi-weekly emails from Tamzyn and Bridget to keep you on track and offer support. You will also have access to others on the program, as well as Bridget and Tamzyn, via the closed Facebook group for trouble shooting and support. You will also have live direct access to Tamzyn or Bridget to answer all of your questions during the weekly Hotseat.
  • Resources: You will be given interesting articles/TED talks to read / watch to help you along your journey.
  • Individualised report: At the end of the program you will receive an individualised diet report and assessment, as well as helpful tips for the way forward.

 

The following topics will be covered during the program

WEEK 1

  • What to expect
  • Goal setting
  • How to use your individualised meal plans and shopping lists
  • Low Carb 101: How to get started on your low carb eating plan

WEEK 2

  • Trouble shooting and avoiding side effects
  • Macros: A deeper dive into carbs, fats and protein – what’s enough/too much
  • Hurdles: Eating out/ social eating, and more
  • Psychology of comfort and addictive eating patterns and getting around them

WEEK 3

  • Exercise
  • Intermittent fasting: what are the benefits, how to implement it, and which regimen should you choose

WEEK 4

  • Addressing questions and concerns that have come up during the program
  • Wrapping up – interpreting your report, have you achieved your goals, sustainability, what next

 

The cost

R1200

Medical aid

As this program is being run by registered dietitians, it is covered by many medical aids. Contact your medical aid to inquire about your whether you can be reimbursed on your plan. We can give you a quote to submit to them.

 

We hope to instill in everyone that this is not a diet but a lifestyle change to achieve a healthier weight and improve your health.

 

To book your place in our Challenge or for any questions please do not hesitate to contact us.

 

Yours in Health

Bridget and Tamzyn

Real food Dietitians

Diets that do and diets that don’t: Part 4 – The Dukan Diet

By Tamzyn Murphy

BSc Med(Hons) Human Nutrition and Dietetics, RD

 

Unlike the typical low carb diet, Dukan is high in protein (starting at 40% of calories) and low in fat (20% of calories). It’s big on rules and the restrictive phases are incredibly strict – any indiscretion is seen as a major failure. The idea is to replace much of your dietary carbs and fat with protein, which is filling, low in calories and takes time and work to digest. Studies on low carb, low fat, high protein diets show that you’ll naturally eat far fewer calories, feel full and you’ll likely experience metabolic benefits, including improved cholesterol, blood fat, glucose and insulin levels, thereby possibly reducing heart disease, diabetes and metabolic syndrome risk.[i], [ii] But weight loss benefits don’t appear to out-do other diets.

There are four phases. Phase one lasts about 5 days and consists almost exclusively of protein food – meat, seafood, poultry, eggs, vegetable-protein and fat-free dairy. No vegetables. Phase two allows non-starchy veg to be added to phase one’s protein foods, on every alternate day, and continues until you’ve lost the weight. The third phase last a few months and allows all the protein food and non-starchy veg you like, as well as limited fruit, whole grain bread and cheese. Phase three also allows two starch servings (e.g. pasta) and two anything-you-want meals each week. Phase four: eat what you like six days of the week, bearing in mind what you learnt during phase 3. On day seven you must eat like you did in phase one. A daily oat bran serving forms part of each phase, probably in an attempt to increase the fibre content of the diet.

Dukan’s excessive protein may increase your risk of gout[iii] and put strain on the kidneys[iv]. And a high protein and low fibre diet is bound to give you constipation. Cutting out entire food groups may put you at risk for nutritional deficiencies. So if you’re insistent on following this diet, it’s probably prudent to take a complete vitamin and mineral supplement, especially during the first two very restrictive phases. Phase four’s sudden dietary freedom may leave you directionless and reverting back to your old ways, resulting in rebound weight gain. And with all the expensive protein you’re guzzling, prepare for dent in your bank balance; as well as a conscience-prick at the number of animals that are being killed and the environmental impact of a carnivorous diet.

References

[i] Dumesnil JG, Turgeon J, et al. Effect of a low-glycaemic index–low-fat–high protein diet on the atherogenic metabolic risk profile of abdominally obese men. British Journal of Nutrition. Nov 2001;86(5):557-68 

[ii] Farnsworth E, Luscombe ND, et al. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women.

[iii] Torralba KD, De Jesus E, Rachabattula S. The interplay between diet, urate transporters and the risk for gout and hyperuricemia: current and future directions. Int J Rheum Dis. 2012 Dec;15(6):499-506 

[iv] Juraschek SP, Appel LJ, et al. Effect of a high-protein diet on kidney function in healthy adults: results from the OmniHeart trial. Am J Kidney Dis. 2013 Apr;61(4):547-54