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Real Life Nutrition Questions Answered

Real Life Fitness Questions Answered

Emma Brown
Nutritionist

Janet Aylott
Nutritionist

Kelly Marshall
Fitness Consultant

Q.

What do you think about strike diet and raspberry ketones?

From new year I'm going on a strike diet, which is composed of breakfast hot lemon water and porridge, lunch phd meal replacement, dinner phd meal placement and for snacks fruit and green veg. With only drinking water throughout the day, I'm 20 and 11stone and wanting to get to 9st as soon as possible to tone up. I'm already taking raspberry ketones for a good few weeks. I just want some advice on what I'm about to do.... Thanks :)

A.

Our expert says...

Hi,

Thanks for your question.

While it can be very tempting to want to lose weight as quickly as you can, this is by no means the healthiest or even most effective way to reach your goals. We advocate aiming for an average weight loss rate of 1-2lbs per week. This is a safe and effective rate of loss that will ensure you reach your weight loss goals in a healthy and sustainable way. If you stick to the calorie allowance we've set you, you would reach your goal by early April next year.

If, as you say, you are having porridge, two shakes and fruit and veg each day, you will be reaching approximately 700-800 calories per day. This is really not enough to keep you healthy and to ensure your body is getting all the nutrients it needs. Your body needs at least 1,000 calories per day just for vital functions such as breathing and your heart beating. You then need additional calories each day for activities such as getting dressed and walking about the house.

If you don't give your body all the energy and nutrients it needs, it will adapt over time and weight loss will start to slow down. So although you may have faster weight loss initially, this can slow down quickly and even come to a stop for a short while. So it may mean you don't reach your goal any faster than you'd hoped anyway.

These sorts of diets can be very restrictive and are therefore hard to stick to for a long period of time. I would recommend following the calorie allowance we have set you and eating a balanced diet with 3 meals and 2-3 snacks per day. In terms of food choices, opt for lean protein sources such as chicken, turkey, fish, tofu, eggs and lean beef steak, wholemeal carbohydrates such as wholemeal bread, wholegrain rice and pasta and wholegrain cereal such as porridge, wheetabix and shredded wheat. Eat plenty of fresh fruit and vegetables and 2-3 portions of low fat dairy foods each day such as skimmed milk, low fat yogurts and reduced fat cheese.

It's also fine to have treats every now and then, we do not recommend cutting out any foods as this can be hard to stick to. If you would like a little bit of chocolate or a packet of crisps that's fine. Just include it within your allowance and you'll still be on track to reach your goals.

Regarding raspberry ketones, there is no sound scientific evidence to suggest that these are effective and the long term side effects are not yet know. Therefore I wouldn't recommend using these as we can't guarantee they are safe to use. Although you may see some weight loss, this may or may not be due to the tablets, and they may be a bit of a waste of money.

I hope this helps.

Best wishes

Emma

Disclaimer
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