Loosing weight

Hi Kelcilene, thank you for your question. As a rough guide, if we go by BMI, you should aim to lose 13kg to fit within a healthy weight range, although there are other factors that should be considered when considering weight management such as your waist to hip ratio, overall fat % and visceral fat %. However, if we look at BMI 76.9kg sits at the top of the healthy weight range. I don't recommend diets per se to lose weight but rather recommend that you eat healthily. This means having protein with every meal to keep blood sugar balanced, keeping refined carbohydrates like white pasta, white rice, white bread and sweets, biscuits and cakes to a minimum, having daily healthy fats i.e. oily fish like salmon, mackerel, sardines; avocado, olive oil. Everyone is different so different ways of eating suit different people but you may find a low GL diet helpful, as this will also reduce the sweet cravings you have. GL stands for Glycaemic Load and can be worked out by multiplying the Glycaemic Index (GI) by the amount of carbohydrate in a serving and then dividing by 100. So in order to understand the GL we need to understand the GI, which is a way of ranking foods based on how quickly 50g of that food is digested and absorbed in comparison to 50g of glucose. Low GI foods, which have a GI of 55 or less, include coconut milk (41), lentils (30), walnuts (15), hummus (6), broccoli (10) and cherries (22).
If we follow a low GL diet we are reducing the amount of carbohydrate in our diet and the carbohydrates we eat tend to be healthier such as wholegrains, pulses and vegetables. This can keep our blood sugar levels down and reduce our risk of insulin resistance, diabetes and other health conditions. The other thing you could try is changing the pattern of your eating so eating in an 8 hour window, commonly known as the 16:8. I don't recommend you diet, as often this can affect your metabolism and you may miss out on important nutrients but if you eat the right amount of calories in a shorter space of time then research shows that it can help you lose weight whilst improving other aspects of your health such as your blood sugar, cholesterol etc. In order to get a more personalised approach, you may find it helpful to speak to one of the nutritionists at Nootric. If you ring customer services they can put you in touch with one. All the best, Liz