Here is an interesting fact for you.
In a recent Australian Bureau of Statistics survey, more than 2.3 million Aussies aged 15 and over said they were on a diet to lose weight. Topping the approaches were intermittent fasting, paleo and gluten free.
Did you also know that in most cases, these diets failed to produce modest (clinically meaningful) results? That’s why when a client asks you for diet advice, you should always refer to the age old testament: “the best diet isn’t sexy and it doesn’t have an influencer. Instead, it’s based on the inclusion of healthy foods and exercise.
Here is a dietician approved daliy breakdown (though it can depend on how much you weigh and how often you work out, 8700kj – for women – is a good target to hit every day.
30% FATS (fish, nuts, etc.)
30% PROTEIN (animal and plant-based)
40% CARBOHYDRATES (especially those high in fibre)
Why protein is important?
Protein helps decrease hunger, builds and maintains muce, fortifies your bones, improves brain function, and aids you immune system.
How much to eat?
Roughly 0.75grams for every kilogram of body weight. This is the current Aussie recommendations.
What’s the best high protein snack?
A shake. Not only do most ‘high protein’ bars and biscuits fall far short of the protein you need, but they are also often highly processed. Some bars with minimal ingredients are fine to eat, on occasion, especially when paired with produce, but you’d be better off with protein powder made into a shake.
Six unsung protein sources:
- Duck Breast – skinless duck breast is about as lean as chicken breast.
- Chickpeas – they form the base of snack fave hummus, and make a great addition to soups, salads and curries.
- Scallops – plump, meaty and satisfying, these mollusks taste are the seafood of yum protein.
- Edamame – they’re technically soybeans, but they sure are delicious.
- Fresh Mozzarella – this cheese trend has frewer KJs than ages cheeses.
- Tempah – also known as fermented soybean.