Body Science Zotrim Blog

From a biochemical perspective, there is nothing evil about sugar itself. White table sugar is simply the linking of two molecules (glucose and fructose) to form sucrose. We consume numerous simple sugars in natural unprocessed foods including fruit, dairy foods and even vegetables on a daily basis and have done so for hundreds of years thus far without any significant consequences which would suggest that a little sugar, from natural sources poses no issue in the diet long term.

The truth is though, that when it comes to discussing sugar and the potential issues associated with it, we are not talking about fruit. We are talking about far more concentrated doses of sugar found in processed foods, often in conjunction with refined white flour and/or fat, the ingestion of which send the brain into a drug like frenzy likened in some ways to that of a hit of cocaine. And, as is the case with regular drug use, the more of this intensely sweet food that we include in our diet whether it be in cake, biscuits, ice cream or chocolate, the more we want and before you know it, you are routinely consuming a large muffin as day in addition to a packet of chocolate biscuits after dinner. These behaviours routinely causes frustration, stress and much food related anxiety for individuals who are feeling completely out of control with their eating.

Unfortunately, as food processing techniques have advanced and more and more of our favourite cereals, snacks, sauces and yoghurts have sugar added, so too have our palates developed quite a taste for the white stuff. In fact, it is not unusual to assess a diet that contains nothing but refined white carbs for the most part of the day. A refined breakfast cereal, oats with added sugar or fruit muesli kick start the day, followed by sweetened tea and coffee, a couple of biscuits and large slices of white breads and wraps prior to the extreme sweet craving which will then kick in at about 3 or 4pm. On the surface the diet appears healthy, but a closer look reveals that every single source of carbohydrate is refined and contains added sugars, which leave blood sugar levels unstable and prone to going low late in the afternoon.

The good news is that if you are one of the many for whom this sounds familiar, it is a dietary pattern that is actually very easy to shift. The first step is to eliminate as much added sugar and refined carbohydrates from your diet as possible. This includes the white breads, added sugar to tea and coffee, cakes, biscuits and chocolates as well as sweet sauces, bars and fruit snacks and juices (fresh fruit is in a different category as it also contains the fibre and bulk missing from refined fruit products). If you have been consuming large quantities of added sugar, yes you are likely to have a few withdrawal symptoms but nothing you will not be able to handle. At worst you may get a headache and find yourself a little grumpy but after just two or three days without any added sugar in your diet you will find yourself feeling more energized and free from the cravings which you have been a slave to for so long.

The other good thing to know is that once you have eliminated these sugars you will also need far less in order to get your “hit”. Sweetened drinks and soft drinks will simply be too “sweet”, you are more than satisfied after just a few spoonful’s of dessert and a row of dark chocolate is more than enough – imagine how freeing that would be?

The sugar swap

Fruit Muesli                                        Plain oats

Fruit yoghurt                                       Natural yoghurt

Sugar                                                  Cinnamon, or vanilla

Milk chocolate                                   70% dark chocolate

Dried fruit                                           Fresh fruit

Muesli bars                                        Nut based snack bars

Rice crackers                                    Roasted chic peas

Wraps                                                 Rye Crackers

Mayonnaise                                       Avocado

Sweet chilli sauce                             Chili sauce

A spread of margarine here, a dollop of sauce there and before you know it you have an extra 200 calories a day which is the difference between weight loss and not. It doesn’t matter if it is sauce, spread, seasoning or oil – all the little extras have calories and need to be accounted for if you are looking for reasons as to why your weight may not be moving.

There is no denying that these little extras make our food taste better and may even be good for us. The issue is when small amounts of these additions gradually become larger, and when we are having multiple additions to our meals, every day.

Let’s start with spreads – butter or margarine, which ever your preference contains at least 30 calories per teaspoon. Unless you are being mindful you are likely to be using far more than you think you are and in many cases you do not need it. The sandwich or toast you are eating is likely to already have much flavour and hence the spread is simply adding extra unneeded calories.

Sugar in tea and coffee is another sneaky addition. What should be a level 5g teaspoon is more likely to be a heaped one, and with sweet foods, the more you have, the more you want. Swap to sugar cubes or wean off altogether.

Avocado is another addition we take for granted. The ideal 20g serve is more likely to become half an entire fruit added to salads and sandwiches in large amounts rather than as the thin spread or light sprinkle as it should be used.

Sauces are the next issues – soy, oyster, tomato, barbeque – you are looking at about 10-20 calories per teaspoon. Start to measure your portions so you know how much you are really adding.

Olive oil is the next concern. While celebrity chefs heartily pour litres of the stuff into their cooking, if you consider that just 1 teaspoon of oil contains more than 40 calories, you can see how easy it is to go overboard. Use spray oils where possible and measure your portions out when adding oil to pastas or salad.

Finally, high calorie spreads including nut pastes; jam, honey and chocolate spreads are all recipes for disaster when it comes to extra calories that we do not need. Not only do such options offer little nutritionally again they are extras that most of us can do without once we are basing our food options around a good carb and protein balance.

Extras calorie counter

kcal                 kJ                    Fat

Teaspoon margarine                                    35                    140                 4

Teaspoon olive oil                                         40                    170                 4

Tablespoon sweet chili sauce                     25                    100                 <1

¼ avocado                                                     130                 540                 14

Teaspoon sugar                                            17                    70                    0

Syrup in coffee                                              65                    270                 0

Tablespoon tomato sauce                           20                    90                    0

Tablespoon peanut butter                            155                 650                 13

Tablespoon jam                                            70                    290                 0

Now, you do not need a science degree to work out that fruit is very healthy. Packed with fibre, vitamins and minerals as well as being low in calories, fruit is a great snack choice. But the truth be known, if it came to choosing between fruit and vegetables, I would go for vegetables any day.

Before you get outraged that a dietician would dare not talk about apples in anything but glowing terms I want you to consider a couple of things. Fruit, whilst being healthy contains far more calories and sugars than vegetables, with fewer health benefits. It is much easier to eat numerous pieces of fruit each day than it is to eat too many vegetables, and most clients I see for weight loss are eating far too much fruit, and far too few vegetables. In fact, often those wanting to lose weight will load up on numerous pieces of fruit each day and find that the continual sweet taste actually leaves them feeling unsatisfied and more likely to overeat throughout the day.

Vegetables make the perfect snack. They are generally not sweet, so you are not tempted to eat more and more of them. They are bulky, so they fill you up. They have virtually no calories but are so rich in nutrients that they are one of the few types of food that are actually linked to a reduced risk of developing some types of cancer long term. We need at least 2-3 whole cups of vegetables or salad every single day to get the bulk and fibre we need for good health and yet it is not uncommon to assess a diet that contains less than half this quantity of vegetables. Restaurant meals rarely have enough, not do lunches purchased away from the home and traditional weekly meals including pasta and even meat and vegetables are generally a little light on when it comes to vegetables and /or salad.

So next time you go to grab a piece of fruit as you try to be “healthy”, grab a vegetable instead and your health, your weight and your tummy will benefit long term.

Vegetable/Salad (per cup, raw)                       Total Carbs (g)             Total Cal

Broccoli                                                                        <1                                20

Pumpkin                                                           10                                 70

Carrot                                                               7                                  45

Tomato                                                             4                                  30

Red capsicum                                                   4                                  30

Cucumber                                                         3                                  16

Peas                                                                 10                                 100

Green beans                                                      3                                  30

Beetroot                                                            10                                 60

Celery                                                               1                                  15

The most common clients I see in my private rooms are gym users who are struggling to lose body fat, despite participating in a regular and seemingly intensive gym programs. If this sounds like you, consider the following reasons which may explain why you may not be shedding the body fat you think you should be.

1) What do you really eat?

Try writing down everything that you put into your mouth for two or three days. You may be surprised how many extra biscuits, lollies, bits of chocolate and pieces of fruit slip in.

2) Are your nutrients balanced?

You may need to have your diet professionally analysed to determine the exact quantities of protein, carbohydrate and fat you are eating. If this balance is not ideal, fat loss may be impaired. Check your carbs, proteins and fats on an online program such as www.calorieking.com.au.

3) What time do you eat?

If you eat the bulk of your calories in the second half of the day, you will find it difficult to lose body fat. Aim for a good breakfast, morning tea and lunch and keep your choices light through the afternoon and at dinner.

4) Are you doing the right type of exercise at the right intensity?

Remember, the human body adapts to change relatively quickly. If you have been doing the same gym program for some time, you may need to consider changing it and also check that you are working out at the right intensity to shift body fat. An exercise specialist is able to assess your program and make sure it is complimenting your health and fitness goals.

Fast food

When eating out or ordering takeaway ensure that you enjoy yourself without over-indulging. Zotrim will help you to stay in control so you don’t eat too much.  Some restaurants now display the number of calories each meal contains on the menu so keep an eye out of these to help you.

We’ve done the research for you, so you don’t have too; here is a list of popular cuisines with a breakdown of what to, and what not to eat:

Chinese and Thai

A good choice as these meals contain lots of vegetables and not too much fat apart from the obvious deep-fried items. Most menus give descriptions of the ingredients in the dish and how it is cooked.

Good                                                Not so good

Soup                                         Prawn crackers

Crispy duck                                 Spring Rolls

Noodles                                     Sweet and sour dishes

Stir-fries                                    Spare ribs

Steamed dishes                          Fried rice

Plain boiled rice

Top tip: If overeating is a potential problem, using chopsticks can usually slow down eating and reduce overall consumption.

Japanese and Noodle Bars

Probably the healthiest choice you can make with a wide choice of rice, noodles, vegetables, fish and meat containing a limited amount of fat.

Greek

Greek meals are built around salad, vegetables, bread, pasta and rice and are therefore generally healthy. They do rely on a lot of olive oil which is actually pretty healthy but like most things, not in excess.

Good                                                 Not so good

Tzatziki, hummus, pitta bread       Fried Foods e.g. Calamari

Greek salad with feta cheese

Grilled meats and fish

Kebabs

Stuffed peppers, tomatoes

Vine leaves

Plain rice

Boiled potatoes

Greek yogurt

Fruit

Italian

Italian restaurants can be healthy and low calorie but creamy sauces such as carbonara can add a lot of calories to your pasta. Those great tasting pizzas are usually very high in calories with 200 – 350 calories per slice; that’s up to 2000 calories in a whole pizza!  Opt for a ‘lighter’ version with less cheese and ensure to have a side salad.

Good                                                Not so good

Bread and breadsticks                  Pizza

Minestrone soup                          Creamy sauces e.g. carbonara

Pastas

Tomato-based sauces

French

Look for simple meals on the menu, grilled meat or fish with fresh vegetables is a good choice.  But be careful when the cheese platter comes out!

Good                                                Not so good

Bread                                                Whitebait

Grilled, steamed, poached            Fried, sautéed, au gratin, battered

Baked, casseroled or roasted                Creamed, buttered

Poultry

Rice

Boiled potatoes

Indian

Menus usually explain what each dish contains and sometimes how it has been cooked. However, Indian food can be calorie charged.

Good                                                Not so good

Soups e.g. lentils (dahl)               Samosas, crispy rolls

Raita                                                 Fried starters

Tandoori and tikka dishes             Kormas, pasandas, masalas (creamy)

Kebabs                                      Dishes in ghee (clarified butter)

Biryanis, dhansak,                       Poppadum

Rogan josh, jalfrezi                     All puddings

Plain rice, special fried rice

Naan, chapattis

Puris, roti and paratha

Mexican

Mexican food does tend to be high in fat and therefore calories so limit visits if you possibly can. Portions can also be big, avoid ordering additional sides.

Good                                        Not so good

Enchiladas and burritos                        Corn chips

Fajitas                                       Tostadas

Sour cream (small amounts)         Deep-fried potato skins

Guacamole (small amounts)

Rice

Traditional pub grub

Good                                                Not so good

Jacket potatoes with baked         Most savoury snacks

beans, chilli or tuna

Shepherd’s pie and vegetables      Anything fried

Ploughman’s (less cheese)

Soups with bread

Sandwiches (low fat filling)

Watch out for the snack attack

It has been proven that Zotrim may help you snack less as you feel more satisfied after meals.

But not all snacking is bad, everyone is different and for some people eating little and often works well. Eating three small meals a day with two healthy snacks (one morning, one afternoon) is considered by some experts to be the best pattern of eating.

Whilst taking Zotrim, if you do feel the need to snack then the most important thing is to choose healthy options which have lower calories.

What snacks are good for me?

• Fruit
• Vegetables – sticks of raw vegetables; maybe with a small tub of yoghurt
• Low fat dairy – glass of semi-skimmed milk, a small tub of yoghurt, a dairy based smoothie
• Wholegrain – a small wholemeal sandwich, a bowl of cereal, a couple of oatcakes, a  wholemeal pitta bread

What should I avoid snacking on?

• Cakes and biscuits with a high fat content; no doughnuts or muffins
• Chrips and nuts
• Chocolate

Don’t forget that late night snacking is particularly bad and should be avoided.

Keep satisfied, snack healthily

A step forward from walking

The Zotrim team are big fans of walking for daily exercise and its associated weight and health benefits; we hope you’ve been walking a bit more than usual since our previous email

For many of us, finding the time to fit exercise into a busy schedule isn’t easy. If you find it difficult to spare time for physical activity, don’t give up because adults (19 – 64 year olds should do 150 minutes of exercise every week).

Did you know that the amount of calories burnt during exercise is influenced by a number of factors including body weight, workout intensity, and metabolism?

We’ve highlighted the most popular exercises below and the number of calories you can potentially burn*

Think about how much you will benefit from turning household chores into simple exercise routines.  You’ll save money but not going to the gym, so ensure you treat yourself to a new wardrobe when you see the results!

Top tip to try:

Skipping is good for the heart, bones, flexibility and co-ordination.  And it’s not expensive: all you need is a skipping rope, a pair of trainers and a safe space.  Depending on the intensity of your workout, skipping will typically burn between 70 and 110 calories in a 10-minute session.

Finally, try to limit your inactive time such as watching TV or playing computer games.  Consider exercising whilst watching, pedal away in front of your favourite shows, and before you know it you’ll have done 10 minutes!

Feel full of life with Zotrim!

Liquid Calories

Zotrim can help reduce the amount you eat, but most drinks packed with hidden calories. Liquid calories are the bigger culprit than food itself, when it comes to weight loss.

How can I avoid these extra calories?

• Drinking more water.
• Cut back on sugary drinks.
• Check calories of low fat soft drink and fruit      juices and smoothies too, they can contain up to 250 calories per 500ml.
• If you need a soft drink opt for sparkling water      instead.
• Avoid alcohol. We know this can be difficult, but      wine has over 100 cals per 175ml glass and beer is 160 calories per pint.
• Limit the alcohol you have at home.

Did you know that alcohol can drive your hunger and lower your resistance, so it is best to avoid it whenever possible!

Lowering the calorie content of what you drink whilst taking Zotrim will speed up your weight loss

Taking the first STEP

Walking is one of the most effective forms of exercise.  It can be done almost anywhere and it is free!  Walking can really boost your weight loss, even if you can only manage a small amount each day so try and fit more walking into your day.

Walking helps to improve your overall health and fitness and is a great way to lose weight, tone your muscles, strengthen your heart and instill a general feeling of well-being and positive self-esteem.

What are the benefits of walking?

• Burns calories
• Helps to boost your metabolism
• Helps to reduce body fat
• Boosts your energy levels

I’m too busy how do I fit more walking into my day?

• Walk for 30 minutes or go out three times for 10 minute stints over the course of a day – they count as the same.
• If you have been physically inactive for a long while start walking gently for ten minutes at a time, increasing to 30 minutes at a good pace.
• Dress for the occasion – proper shoes, ideally well-fitting trainers and comfortable clothes are a must.
• Walking after eating a meal can help boost hormones that suppress appetite, adding to the major  benefits you already gain from Zotrim.
• Park your car in the space that is the furthest away and walk to the office.
• If you take the train/bus get off a stop or twoearly and walk the rest of the way.
• The average woman burns around 385 calories, the equivalent of two glasses of wine, trudging around stores each week[i].       As if you need another excuse to hit the shops.
• Get together with like-minded friends.  Studies have shown you cover more distance in a given time if you walk in a group.  Why not walk with work colleagues at lunchtime?
• At work, don’t take the lift, use the stairs especially if you don’t have far to go.
• If it’s cold and wet outside why not step up and down the stairs or even walk on the spot.

Don’t forget to drink plenty of fluids before, during and after your walk, especially if it’s a warm day.

Being more active when on Zotrim will help you shed those pounds more quickly!

You are what you eat

Zotrim will help you eat less, but be aware of what you do eat, as this also has a high impact on your calorie intake and thus your weight.

The biggest single change you can make is to reduce the amount of fat in your diet.  Fat contains more than twice as many calories as the equivalent weight of protein or carbohydrate and alcohol.

Which of the below high fat foods do you eat on a regular basis?

• Butter, margarine
• Cream
• Full fat cheese
• Whole milk
• Meat with visible fat
• Sausages, burgers, pate, salami, and tinned meats
• Chips, roast potatoes
• Fried food and pastry
• Nuts, olives, crisps, tortilla chips
• Cakes and biscuits
• Creamy puddings and cheesecake
• Mayonnaise, salad cream
• Creamy sauces
• Peanut butter
• Chocolate, toffee, fudge
• Avocados

Now target the high fat foods that are regularly in your diet, and replace them with lower fat and lower calorie alternatives.

Top tips:

• Ditch the frying pan and use the grill instead – almost anything that is fried can be grilled or poached.
• Try banning butter, margarine, full fat milk, cream and mayonnaise from your shopping trolley and fridge.
• BEWARE of hidden fat in many processed foods. Check out the labels of your favourite foods and ensure you know exactly what you are eating.
• FAST food is almost always FAT food so if you must indulge occasionally certainly do not ‘supersize’.

Controlling the calorie content of what you eat whilst taking Zotrim will speed up your weight loss.

Good Luck.