I am very often explaining to my clients what it is that causes and contributes to weight gain and weight loss and I thought I would send you some information about this. The key thing to understand is that sugar is the main problem, as it converts to fat in the body. Fat, however, does not always convert to fat in the body. It is sugar that is the main culprit and this comes in many disguises, not just the type that we put in our tea and coffee. I recommend a low-carb low-sugar diet to help lose weight, such as avoiding bread, potato, pasta, rice. One should also avoid excess fat.

For many who try to diet, their weight still stays the same, despite exercise and healthy eating. Some people will run into the following problems:

Fattening "Low Fat" Foods

How it works: Fats contain approximately two times the amount of calories per gram than carbohydrates or protein, making them a much more concentrated form of energy. It might appear to make sense that if you eat a lot of fat you are more likely to put on weight by eating fatty foods than sugar foods. What you may not know is that a lot of these "low fat" foods have more calories than their full-fat versions due to high sugar content, contributing to the rise of the hormone insulin that sends all the calories you eat to body fat.


Pasta is extremely low in fat, but with more than 40 grams of carbs per one-cup serving, a small bowl can quickly push your calories way above the diet limit. Most pastas are made from processed white flour which has been stripped from all the fibre and nutrients that could’ve helped you lose weight. Another problem with pasta is that it is quite tasteless without full-bodied butter and flavour enriching sauce – and these additions really add up.

If you are going to have pasta choose a fist-sized portion of whole wheat, spelt, rye or buckwheat pasta.


Often considered a health food, rice cakes contain considerable amounts of high glycemic index carbohydrates causing a rapid rise in your blood sugar level. These simple carbs may stimulate unwanted fat storage and slow your body’s fat-burning process. Being fat-free, rice cakes may actually be a problem because they are not filling, so you don’t know when to stop putting them in your mouth and end up eating more calories than you originally intended. With just five rice cakes you’ll down up to 300 empty calories and still be hungry. Instead go for whole wheat crackers.


All fruit and berries are loaded with vitamins, minerals and important enzymes that may assist with weight-loss in the long run, but only if you eat these in moderation and in the whole form. Fruit juice is high in calories and sugar. Notably, one primary sugar found in fruit juice is fructose, which has some unique characteristics that cause it to be stored as fat. Most fruit juices offer the squeezed liquid and filter the pulp from fruit. The pulp is actually the most beneficial part of fruit when it comes to weight-loss. It has soluble fiber known to give you a sense of fullness that helps control the appetite and total caloric intake and lower the levels of fattening hormone insulin.


Cereal can be a healthy option. However, it is often coated with plenty of sugar and filled with lots of fat. Again, it is all the additional components that you find in a box of cereal that make whole grains taste good and keep you reaching for more. Take bran cereals rich in fibre, low in sugar and fat to give you a boost and sustain your energy level for longer.


To lose weight I recommend a low carbohydrate diet. This is not always as straightforward as it looks though.

Since the brain works only on sugar, not giving your brain what it cries for can keep you feeling hungry. To satisfy intolerable hunger most low-carbers indulge in larger portions of protein and fat-rich foods, which in turn will lead to weight gain.


Steak is made of protein, has no carbs but it is high in fat and calories. Order grilled fish, chicken breast or lean steak cuts instead if you are watching your weight.


Salads and fresh veggies are good but keep an eye on dressing, croutons, cheese and other fillings! They will upgrade sugar and carb status of any healthy salad.

For a low-fat, low-carb salad with protein, choose grilled chicken breast, garden salad with lemon juice or balsamic vinegar and olive oil.


Many commercially available deli meats are high in fat and sodium and some may also contain plenty of sugar: In particular, avoid marbled cold cuts such as salami, as their fat content is higher.

If you have no other option but to eat deli meats, choose low-fat items like lean turkey and chicken. Better yet, take grilled fish.


Reality: Made of dairy, yogurt has complete protein but it also has carbs and sugars coming mainly from milk sugar lactose. Add to the natural taste the sweetness of fruit and whatever extras they put in yogurt and you get a real dessert chock-full of sugar and processed fruit stripped of its natural vitamins.

If you really want to lose weight in a sensible way and keep it off you have to learn how to make fruits, vegetables, whole grains and beans taste good by cooking with herbs, spices, bouillon, tomato juice, wine and sweetening with fruits and honey.


A physical-trainer friend of mine says "If you think you're going to lose weight without exercising forget it..." Exercise is important to help lose weight. Many already get lots of exercise in their daily routines, however, getting sufficient is important in helping lose weight and assists with metabolism. Even walking daily for 30-60 minutes will help.
Feeling tired and having an underactive metabolism will also make it virtually impossible to lose weight since your body does not have the vitality to burn up the food you are eating and the excess weight that it may already have.

In regards to energy levels and metabolism come and see me and I will recommend things you do do to help with this.

Wishing you a very merry Christmas and happy new year.

Best wishes,

Nick Dale
Tel: 9370 4475
Mobile: 0412 596789

I am available at the Galleria from Tuesday to Saturday 9.30am - 5pm and late night shopping on Thursday's. Come by and see me and give me an update on how you are going when you can.





Nick Dale, Naturopath Perth, Morley, Roleystone

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