I’ve had a few clients try T.R.E. over the past few months with really promising results. It has been something to try when, for whatever reason, their fat loss has slowed or stalled, or they simply want to try something different.

Time restricted eating is simply eating within a certain time period during the day. The most common T.R.E. periods are

• 12 hours (e.g. 7am to 7pm)

• 14 hours (e.g. 9am to 7pm) or

• 8 hours, (e.g. midday to 8pm)

The longer the fast, the increased benefits it offers. It doesn’t have to be every day, some clients do it three days a week, some for more days.

All the fasting periods can be beneficial for lowering insulin and thus assisting fat burning. If you aren’t eating, your body will call on its stores of glucose and fat for fuel. The longer the fasting period, the less glucose will be available, the lower your insulin will be and the more easily your body will be able to access its fat stores.

Insulin is essential for life, if you didn’t have access to insulin (as in a Type 1 diabetic) you would die. One of insulin’s most important jobs is to push circulating glucose out of the blood into storage, including fat cells. More carbohydrates = more insulin = more fat storage.

The primary cause of obesity is an increase in insulin levels, you are simply unable to release fat from your cells when your insulin is elevated. Any diet, drug or other factor that increases insulin can cause obesity.

You might want to try simply pushing the time you eat breakfast out further. Or you may just want to drink tea or coffee (with a splash of milk) until lunchtime and then eat a nutritious lunch, afternoon snack (if required) and dinner within a limited time period.

Time restricted eating may not be suitable for people with certain health conditions or disordered thinking around eating, or if you need to take medications with food.

Back to school fresh start deal for ex clients.

February is here already and if you haven’t climbed back up on the healthy eating wagon just yet, here is a deal to sweeten the process and to give you accountability for six weeks. This is for ex clients whom I have seen before.

The deal covers:

• 1 x 45 minute appointment to set goals, do a body composition check and write a new plan.

• 5 x 15 minute weekly follow up appointments.

Appointments are available between 9am and 5pm on Tuesdays, Wednesdays and Thursdays only.

Appointments must commence no later than Tuesday 17 March and finish no more than 8 weeks after the first appointment.

The total cost for the 6 appointments is $225.00.

Payment must be paid in full at the first appointment with no extensions beyond 12 May and no refunds. Appointments are available from 11 February 2020.

Summer fruit

We have the most beautiful summer fruit in the shops now, but pace yourself. Remember, no more than two servings of fruit per day is the recommendation for fat loss. Fruit, while delicious, is a simple carb and as I’ve just explained, too many carbs will spike your blood sugar, which will spike your insulin, which may make it difficult to release fat from your fat cells.

Lettuce wraps

Lettuce are cheap right now and the big outer leaves make great wraps. Just wash them and then chill them in the fridge to crisp up. The one in the photo was filled with:

• Cottage cheese (protein source, you can choose a different source if you wish)

• Salad veggies (cherry tomato, capsicum, red onion)

• I added a few gherkin slices as they go so well with cottage cheese

• Fat (avocado, seeds and feta), a bit of each

• Dressing (avocado oil) a drizzle

You can mix and match, adding whatever you have to hand. If you don’t have a large lettuce leaf, use a few smaller ones, laying them in a crisscross fashion on your plate and then wrapping everything up. It can be a bit messy so have a paper towel handy.

Lettuce wraps are great with burger patties too, add a selection of BBQ’d veggies and either some low sugar ketchup, or hummus, or similar. I love Simon Gault’s 100% sweetened by veggies ketchup.

The less processed your food is, the better for your body. Instead of processed dressings, check out the flavoured olive and avocado oils. Try balsamic or lemon juice for a tangy change. Or instead of a dressing chop a few olives or gherkins on to your salad. Keep it tasty and interesting.

Enjoy the beautiful weather, be sure to stay well hydrated and if you want to make a start on the Back To School deal, please get in touch.