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  • Q&A with Australian Health Practitioners

    What is a good diet plan for weight loss and management?

    Related Topic
    Weight Management
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  • Melanie McGrice

    Dietitian

    Melanie McGrice is an Advanced Accredited Practising Dietitian, one of the few dietitians in Australia to achieve that status. Her success has made her an … View Profile

    I believe (because the evidence shows) that there is no ‘one size fits all’ diet plan, and that if you want it to work, meal plans should be individually tailored to reflect your lifestyle, food preferences, medical conditions, eating habits, nutritional needs etc.  A dietitian will write an individually-tailored meal plan for you.  See www.daa.asn.au to find one near you.

    Hope this helps!
    Melanie
    www.health-kick.com.au

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    Lyn Craven

    Bowen Therapist, Naturopath, Nutritionist, Western Herbal Medicine Practitioner

    I specialise in gastrointestinal health problems, (leaky gut syndrome, allergies, bloating, candida, IBS, constipation, dysbiosis, reflux), women's health, back/neck pain, RSI, carpel tunnel syndrome, rotating/tilting … View Profile

    I do not believe in any of the diets out there.  What people need to do is get back to basics and eat fresh healthy foods that they prepare themselves.  Too many excuses around time and inability to cook.  Stop eating foods that are adulturated with preservatives, colour, added minerals/vitamins and sugar.  Stick to natural foods.  Grill, steam do not fry.  Stir “fry” with water - not oil.  Use olive oil as a garnish afterwards.
    I recommend people eat 4-6 times a day depending on their physical activity.  Someone who is not so active may be 4 times.  breakfast, lunch 3pm snack and dinner no later than 7pm if possible.  You need to spread food intake evenly throughout the day.  People who exercise more may require something around 10.30am and another peice of fruit say around 5pm. 
    Weight loss is not always about food.  Hormonal levels always need to be addressed including any stress the person has experienced. 
    5 Vegetables with evening meal and assorted salads with lunch.  Protein powders are excellent for the mid morning mid afternoon snack.  Avoiding too many grains/carbs even if high complex.  Public eat to many.  Get your fibre from more soluble source i.e. vegetables.  Good quality protein twice a day at least.  Never eat cane sugar or any foods/drinks containing it.  There are so many other natural healthy options which your liver can metabolise efficiently unlike cane sugar.

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    I agree with Melanie here. There is no “one size fits all” approach when it comes to weight loss and maintenance. There are a number of factors that can influence an individuals weight and an Accredited Practising Dietitian (APD) can help to develop an individualised plan tailored to a person's needs and metabolic status.

    Find an APD at www.daa.asn.au

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    Dr Richard Wong

    Personal Trainer

    Qualified with a B: Human Movement Science and Certificate. I grew up with sport. I competed succesfully at a state and national level as a … View Profile

    Totally agree with all of the above. The only thing I would add is the importance of having the right amount of protein your diet. When are wanting to lose weight and then keep it off long term, you really need to ensure maintain as much muscle mass as possible. We know these 2 things about muscle mass. Muscle burns fat, the more muscle you have the more energy you will burn and the higher your metabolism will be. Also all of your carbs that are not used, will be stored in your muscle and any excess will be converted to fat. So the right amount of protein will allow you to maintain if not increase it. Protein will also help you with satiety so you will feel fully for longer. So with every meal you should have a good source of protein. Remember, you will need an individual approach to any diet and management plan. Email me at richard@visionpt.com.au for a FREE video series on “REAL results FAST - How to lose 10kgs in 9 weeks”

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