Weight loss is a big undertaking with no one-size-fits-all solution, but understanding some fundamental rules can put most people on the right path.
Thankfully, many slimmers have turned to the internet to discuss the dos and don’ts of weight management, including registered dietitian Ilana Muhlstein.
In a recent clip, the nutrition expert revealed three of the top snacking tricks that helped her shed 7st 2lb.
“I lost 100lb without deprivation,” she declared, attributing her success to “high volume hacks to get in more protein and veggies”.
Ilana shed more than seven stone
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“I slice zucchinis into coins and freeze them,” she shared. “Next time you make a smoothie, use these instead of ice. It makes the creamiest shake without changing the flavour, and the extra fibre can keep you fuller for longer.
“It’s great for an ice cream fix.”
Not only will the added fibre intake promote fullness, but it also reduces calorie intake and stabilises blood sugar – preventing hunger pangs and cravings.
What’s more, high-fibre foods tend to take longer to eat, and are less energy-dense than low-fibre foods, meaning they contain fewer calories for the same volume of food.
The second trick in Ilana’s arsenal involves topping up any portion of tuna mayo with an extra tin of tuna to boost its protein content – a hack that works for any dish featuring protein.
“If you love the flavour of deli tuna, simply add another can of tuna to it,” she explained. “There’s usually plenty of mayo to go around, and now you’ll have a bigger bang for your buck.”
The goal here is to increase protein intake, which, similarly to fibre, reduces appetite. It also turbocharges metabolism by boosting the amount of calories burned during digestion.
For weight loss, the NHS advises aiming to consume between 1 and 1.2 grams per kilogram of body weight, meaning a 70kg individual should aim for 70 to 84 grams daily.
Ideally, this should be spread across different sources including lean meats, fish, dairy, eggs and beans, according to the health body.
Finally, Illana pairs cauliflower rice with her carbohydrates to increase volume without overloading on calories.
“If you love rice, mix it with cooked cauliflower to double the serving size, while barely changing the calories,” she noted.
Ilana’s snacking hacks help the body feel more satisfied
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The cruciferous vegetable stands out as a low-effort swap for health-conscious eaters because it’s a great way to pack more antioxidants into the diet while reducing carbohydrates.
By allowing you to have a visually full plate, it can also help trick the brain into feeling more satisfied.
Its high water content may also support weight loss, with about 92 per cent of its weight coming from water, according to Healthline.