00:00I help people eat their way to great performance and a healthy weight without ever dieting again
00:04with easy habits built around the busy lifestyle. Health kicks, detoxes, cleanses, new year, new me
00:11and this happens every year. Okay so there's something unsustainable going on with this.
00:16I'm here with Callum. Hi Callum. Hi I'm Callum. I am a plant-based nutritionist so I deal with
00:24predominantly you know plant-based people trying to help people become healthier through whole
00:27plant foods. So when people are worrying about exactly how many times should I eat a day there
00:33is not a number. It's going to depend on your lifestyle, what you're actually eating etc.
00:39It can change each day and they're not even just doing the basics of building in more fruit,
00:44more veg, more whole grains, getting movement into their day. Because even those small changes it's
00:49actually making a significant change to what may have been the dietary pattern before. There's a
00:54lot of people not feeling so great maybe because they feel they didn't achieve enough during 2024.
00:59They might have felt that overindulged at Christmas. A few days of overindulgence by the way will not
01:04kill you as well. People will try sell a secret formula or a secret you know supplement that's
01:09gonna that's gonna help you but if there's something out there that can give you these
01:13transformations in a matter of weeks let alone a month then it's either not real and it's not
01:19going to happen for you or if you can't give you those results it's not going to be in the
01:23healthiest way possible. It's going to be a quick fix result that's not going to be long lasting.
01:28And I also think that it's important to remember that we can get short-term results and feel good
01:35for a bit. Like we can you can kind of lose weight doing any diet as long as you're in a calorie
01:41deficit you might get some reduced cravings. Now that can literally be by putting more of these
01:48fiber-filled foods on your plate, balancing your plate better with more veggies, good carbs,
01:53some good fats, great source of protein. People might see relatively quick results in the sense
01:58that they go oh I now feel more full. Right you haven't suddenly transformed into a gladiator
02:04from from that one meal but some of those results the you know massively dropping weight which you
02:09might get you have to understand that's going to be unsustainable by doing it in such a short
02:15amount of time. And then it does actually become quite a big waste of time and energy and potentially
02:19damaging for the body because it could be harder for you to lose weight at that point. Your mental
02:25health may have really suffered during that time but we have to look at can I see myself doing this
02:30for the long term or it is a bit of a waste of time and energy and as we know we've been talking
02:35about a lot a waste of money because some of these programs can be very very expensive. You need to
02:39learn to invest in yourself, invest in your body and invest in the way that you want to feel and
02:45live and you don't want to invest in the worst results or the or the worst outcomes. Now this
02:53doesn't mean you have to go to the gym three hours a day at all and in fact that's another kind of
02:58myth. We can all we can all waste time whatever it is we have to just rearrange some of that time
03:02and that's where I think the discipline comes in. So some people and again this is another red flag
03:07people come to me and they say Vanessa I clearly have no willpower it's like well guess what I don't
03:11either if I had to starve myself I would have no willpower either. Another kind of red flag
03:16oh you're never allowed to have sugar again you know these sorts of things they do they do not
03:21work at all. Starting with these little changes that you can do every day that have a massive
03:26impact that stuff's really really important but that discipline comes in of saying okay
03:31I'm gonna make sure my freezer is stocked up with frozen berries. Cravings can be complicated but
03:36they can also sometimes it can be simple in the sense that you may not be eating enough or
03:41discipline could be some really simple behaviors like okay I don't eat a piece of cake when I'm
03:46really hungry I eat a balanced meal when I'm really hungry then if I really want the cake
03:51I have it after. What do we class as a balanced meal? For the majority of people a balanced meal
03:56would be half your plate like fruit like veggies and then having like a carb sauce and then a kind
04:01of protein sauce as well and that would consist of a balanced plate in my eyes. That's going to
04:05look different to everybody as well because everybody's got different eating habits if you're
04:08making those tiny swaps like as you say like air frying instead of deep frying that's going to be
04:13like a hundred times better. Can you give me 15 different diets for the new year to get skinny
04:24and lose weight for that for people with unused resolutions? And this is what I got like the first
04:30one was ketogenic diet. I think the keto diet is probably the most normal one here.
04:37Then we have the whole 30 which is a 30-day elimination diet where participants cut out
04:44sugar, alcohol, grains, legumes, dairy, processed foods to reset eating habits and identify potential
04:51food sensitivities. Processed food doesn't always mean bad. Also processed is different from ultra
04:57processed. A tin of tomatoes is processed. Tofu is processed. So it's thrown around a lot and I
05:03think there's a lot of issues with this. We've got to always look at the science as opposed to just
05:07applying a blanket rule like I only eat single ingredient foods. We have the low-fat diet which
05:13encourages eating zero fat in your diet. Please never do that anyone. We do need fat within the
05:19body. The average consumption for a toddler is 1,200 so if you're eating lower than a toddler
05:26and they know very little then we know there's going to be something going wrong.
05:31It's got to be about your happiness, sustainability, delicious food, fitting in with your life,
05:37your long-term health. Actually you are not going to get very far with your weight management if
05:42your only goal is to lose weight. Those first steps that are actually consistent so you can
05:48start getting results and people have had fantastic results from those in terms of their energy levels,
05:53weight management, reducing cravings over the long term. Not by magic,
05:57it's literally finding the things they can do really consistently.
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