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Scottish Sun
3 days ago
- Health
- Scottish Sun
Women reveal when they truly knew they'd hit their 40s – do you agree?
Find out what the common signs are below FORTY & FABULOUS Women reveal when they truly knew they'd hit their 40s – do you agree? Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) BRITISH women have revealed the tell-tale signs they knew they'd hit their 40s. A poll of 1,500 aged 40 plus revealed the top signs that made them realise they had hit their 40s. Sign up for Scottish Sun newsletter Sign up 3 1,500 women were polled on the signs that made them realise they were in their 40s Credit: Getty 3 One of the top signs included realising the music you listen to isn't popular anymore Credit: SWNS Some of the top signs were when they start sounding like their mum, are excited by the latest home appliances, and prefer baths to nights out. A poll of 1,500 women aged 40 plus found 19 per cent didn't accept they'd completed their fourth decade until they were at least two or more months into it. With other moments of realisation including being unable to drink coffee after 4pm and having to explain just how big the Spice Girls were to those younger than them. Going to bed before 10.30pm, realising their favourite album is 25 years old, and developing a tendency to complain about the price of things were similarly revelatory. The research was commissioned by Vitabiotics Wellwoman Perimenopause which provides nutritional support for women before the menopause when the body begins to change. It forms part of a campaign to raise awareness of perimenopause among women in their 40s and highlight the support available to them. More than half (51 per cent) of those aware of perimenopause tended to think of it as something which happens to women when they get old – which 81 per cent don't consider themselves to be. While 12 per cent admitted they hadn't heard of this "rarely discussed" natural stage in a woman's life prior to taking part in the study. Perimenopause expert Emma Bardwell, and author of The Perimenopause Solution, said: 'Life is constantly teaching us new things. "As you get older, these revelations can turn out to be real wake-up calls. The bizarre symptoms of menopause, according to a specialist "When I entered the perimenopause at the age of 42, it was an incredibly challenging time. "I couldn't find the support I needed, and didn't know where to turn. "Women don't always want to hear this but, if you're in your forties, you're likely to be perimenopausal as hormone levels are changing at that time. "Fortunately, we now have so much more information and are better educated than ever about this time of life. And, the good news is, it's never too early to start putting yourself - and your health - first." Other instances where being in their 40s truly hit home, include having to look up slang used by younger people and having a predominantly 2000s and 2010s Spotify playlist. With thinking your celeb teenage crush is now 'getting on a bit' and feeling relieved when social gatherings get cancelled similarly revelatory. Despite these moments of realisation, 15 per cent consider their 40s to be the best years of their lives so far. With the top three best things about this decade including caring less about what people think, appreciating the little things in life, and knowing themselves better. It also emerged 75 per cent of those polled have taken their health more seriously than they had before since hitting 40. And for many, perimenopause is likely to be part of their reason for prioritising this more – 50 per cent have been or going through this stage of life. Although 80 per cent wish they had known more about it before they experienced it. They described the experience as emotionally draining (21 per cent), physically tiring (17 per cent), and stressful (10 per cent). Carried out through OnePoll, the research identified the one piece of advice those polled would give their younger selves, with 22 per cent revealing it would be to read more about the perimenopause. A spokesperson for Vitabiotics Wellwoman Perimenopause, a one-a-day tablet providing 25 nutrients including vitamin B6 to help reduce tiredness and fatigue, said: 'When it comes to the perimenopause, there is a clear lack of understanding, and what this means for women. "Although some may know what the perimenopause is, this stage of life comes with plenty of myths, misconceptions, and misunderstanding. "Advice is often lacking, and women are not sure where to turn. "There are steps you can take for advice, with talking to a health professional a great starting point.' TOP 40 - MOMENTS WOMEN REALISED THEY WERE IN THEIR 40s Caught yourself talking about how fast the year is going Began enjoying the idea of a "quiet night in" Started going to bed before 10.30 Realised you sound like your mum You felt relieved when social events were cancelled Having to look up slang used by younger family members, friends and colleagues You now can't read the 'small print' because it's too small to read Realised you'd rather have a nice bath than a night out Realised your favourite album was 25 years old or more Noticed once fashionable items of clothing had become fashionable again Heard a song from your youth in a supermarket and realised it's now considered a "classic" Became more interested in healthy eating Took a multivitamin as part of a new health routine Realising a song you still know all the dance moves to was released last century (e.g. Hit Me Baby One More Time, Macarena, Saturday Night) Realised you couldn't drink without a three-day hangover Noticing you make a noise when standing up / sitting down Became annoyed at forgetting reusable bags You finally understood the importance of a good nap Forgot your own age - more than once Started using the phrase "back in my day" unironically Looked forward to weekends mainly for cleaning or gardening Being unable to function without your morning coffee Realised you were getting irrationally excited about home appliances Realised you enjoyed complaining about the price of things Cared more about the weather forecast than weekend plans Bought a pair of "sensible shoes" - and liked them Spoke to your younger colleagues and friends about bands they knew nothing about Thinking your celeb teenage crush is now "getting on a bit" Started choosing seats over standing at gigs Complained about modern music and how it was too loud Realising people are looking to you for advice Felt surprised by how young police officers' look Became irrationally worried about younger people not wearing coats in cold weather Became extremely loyal to a particular brand of tea Realising you had a predominantly 2000s and 2010s Spotify playlist Stopped being able to drink coffee after 4pm Had to explain just how big the Spice Girls were to someone younger Made a conscious decision to stop dyeing grey hairs Suddenly became more active on Facebook Began treating your house plants as your children
The Sun
3 days ago
- General
- The Sun
Women reveal when they truly knew they'd hit their 40s – do you agree?
BRITISH women have revealed the tell-tale signs they knew they'd hit their 40s. A poll of 1,500 aged 40 plus revealed the top signs that made them realise they had hit their 40s. 3 3 Some of the top signs were when they start sounding like their mum, are excited by the latest home appliances, and prefer baths to nights out. A poll of 1,500 women aged 40 plus found 19 per cent didn't accept they'd completed their fourth decade until they were at least two or more months into it. With other moments of realisation including being unable to drink coffee after 4pm and having to explain just how big the Spice Girls were to those younger than them. Going to bed before 10.30pm, realising their favourite album is 25 years old, and developing a tendency to complain about the price of things were similarly revelatory. The research was commissioned by Vitabiotics Wellwoman Perimenopause which provides nutritional support for women before the menopause when the body begins to change. It forms part of a campaign to raise awareness of perimenopause among women in their 40s and highlight the support available to them. More than half (51 per cent) of those aware of perimenopause tended to think of it as something which happens to women when they get old – which 81 per cent don't consider themselves to be. While 12 per cent admitted they hadn't heard of this "rarely discussed" natural stage in a woman's life prior to taking part in the study. Perimenopause expert Emma Bardwell, and author of The Perimenopause Solution, said: 'Life is constantly teaching us new things. "As you get older, these revelations can turn out to be real wake-up calls. "When I entered the perimenopause at the age of 42, it was an incredibly challenging time. "I couldn't find the support I needed, and didn't know where to turn. "Women don't always want to hear this but, if you're in your forties, you're likely to be perimenopausal as hormone levels are changing at that time. "Fortunately, we now have so much more information and are better educated than ever about this time of life. And, the good news is, it's never too early to start putting yourself - and your health - first." Other instances where being in their 40s truly hit home, include having to look up slang used by younger people and having a predominantly 2000s and 2010s Spotify playlist. With thinking your celeb teenage crush is now 'getting on a bit' and feeling relieved when social gatherings get cancelled similarly revelatory. Despite these moments of realisation, 15 per cent consider their 40s to be the best years of their lives so far. With the top three best things about this decade including caring less about what people think, appreciating the little things in life, and knowing themselves better. It also emerged 75 per cent of those polled have taken their health more seriously than they had before since hitting 40. And for many, perimenopause is likely to be part of their reason for prioritising this more – 50 per cent have been or going through this stage of life. Although 80 per cent wish they had known more about it before they experienced it. They described the experience as emotionally draining (21 per cent), physically tiring (17 per cent), and stressful (10 per cent). Carried out through OnePoll, the research identified the one piece of advice those polled would give their younger selves, with 22 per cent revealing it would be to read more about the perimenopause. A spokesperson for Vitabiotics Wellwoman Perimenopause, a one-a-day tablet providing 25 nutrients including vitamin B6 to help reduce tiredness and fatigue, said: 'When it comes to the perimenopause, there is a clear lack of understanding, and what this means for women. "Although some may know what the perimenopause is, this stage of life comes with plenty of myths, misconceptions, and misunderstanding. "Advice is often lacking, and women are not sure where to turn. "There are steps you can take for advice, with talking to a health professional a great starting point.' TOP 40 - MOMENTS WOMEN REALISED THEY WERE IN THEIR 40s Caught yourself talking about how fast the year is going Began enjoying the idea of a "quiet night in" Started going to bed before 10.30 Realised you sound like your mum You felt relieved when social events were cancelled Having to look up slang used by younger family members, friends and colleagues You now can't read the 'small print' because it's too small to read Realised you'd rather have a nice bath than a night out Realised your favourite album was 25 years old or more Noticed once fashionable items of clothing had become fashionable again Heard a song from your youth in a supermarket and realised it's now considered a "classic" Became more interested in healthy eating Took a multivitamin as part of a new health routine Realising a song you still know all the dance moves to was released last century (e.g. Hit Me Baby One More Time, Macarena, Saturday Night) Realised you couldn't drink without a three-day hangover Noticing you make a noise when standing up / sitting down Became annoyed at forgetting reusable bags You finally understood the importance of a good nap Forgot your own age - more than once Started using the phrase "back in my day" unironically Looked forward to weekends mainly for cleaning or gardening Being unable to function without your morning coffee Realised you were getting irrationally excited about home appliances Realised you enjoyed complaining about the price of things Cared more about the weather forecast than weekend plans Bought a pair of "sensible shoes" - and liked them Spoke to your younger colleagues and friends about bands they knew nothing about Thinking your celeb teenage crush is now "getting on a bit" Started choosing seats over standing at gigs Complained about modern music and how it was too loud Realising people are looking to you for advice Felt surprised by how young police officers' look Became irrationally worried about younger people not wearing coats in cold weather Became extremely loyal to a particular brand of tea Realising you had a predominantly 2000s and 2010s Spotify playlist Stopped being able to drink coffee after 4pm Had to explain just how big the Spice Girls were to someone younger Made a conscious decision to stop dyeing grey hairs Suddenly became more active on Facebook Began treating your house plants as your children 3
The Irish Sun
3 days ago
- Health
- The Irish Sun
Women reveal when they truly knew they'd hit their 40s – do you agree?
BRITISH women have revealed the tell-tale signs they knew they'd hit their 40s. A poll of 1,500 aged 40 plus revealed the top signs that made them realise they had hit their 40s. Advertisement 3 1,500 women were polled on the signs that made them realise they were in their 40s Credit: Getty 3 One of the top signs included realising the music you listen to isn't popular anymore Credit: SWNS Some of the top signs were when they start sounding like their mum, are excited by the latest home appliances, and prefer baths to nights out. A poll of 1,500 women aged 40 plus found 19 per cent didn't accept they'd completed their fourth decade until they were at least two or more months into it. With other Going to bed before 10.30pm, realising their favourite album is 25 years old, and developing a tendency to complain about the price of things were similarly revelatory. Advertisement Read more Fabulous The research was commissioned by Vitabiotics Wellwoman Perimenopause which provides nutritional support for women before the It forms part of a campaign to raise awareness of perimenopause among women in their 40s and highlight the support available to them. More than half (51 per cent) of those aware of perimenopause tended to think of it as something which happens to women when they get old – which 81 per cent don't consider themselves to be. While 12 per cent admitted they hadn't heard of this "rarely discussed" Advertisement Most read in Fabulous Exclusive Perimenopause expert Emma Bardwell, and author of The Perimenopause Solution, said: 'Life is constantly teaching us new things. "As you get older, these revelations can turn out to be real wake-up calls. The bizarre symptoms of menopause, according to a specialist "When I entered the perimenopause at the age of 42, it was an incredibly challenging time. "I couldn't find the support I needed, and didn't know where to turn. Advertisement "Women don't always want to hear this but, if you're in your forties, you're likely to be perimenopausal as hormone levels are changing at that time. "Fortunately, we now have so much more information and are better educated than ever about this time of life. And, the good news is, it's never too early to start putting yourself - and your health - first." With thinking your celeb teenage crush is now 'getting on a bit' and feeling relieved when social gatherings get cancelled similarly revelatory. Advertisement Despite these moments of realisation, 15 per cent consider their 40s to be the With the top three best things about this decade including caring less about what people think, appreciating the little things in life, and knowing themselves better. It also emerged 75 per cent of those polled have taken their health more seriously than they had before since hitting 40. And for many, perimenopause is likely to be part of their reason for prioritising this more – 50 per cent have been or going through this stage of life. Advertisement Although 80 per cent wish they had known more about it before they experienced it. They described the experience as emotionally draining (21 per cent), physically tiring (17 per cent), and stressful (10 per cent). Carried out through OnePoll, the research identified the one piece of advice those polled would give their younger selves, with 22 per cent revealing it would be to read more about the perimenopause. A spokesperson for Vitabiotics Wellwoman Perimenopause, a one-a-day tablet providing 25 nutrients including vitamin B6 to help reduce tiredness and fatigue, said: 'When it comes to the perimenopause, there is a clear lack of understanding, and what this means for women. Advertisement "Although some may know what the perimenopause is, this stage of life comes with plenty of myths, misconceptions, and misunderstanding. "Advice is often lacking, and women are not sure where to turn. "There are steps you can take for advice, with talking to a health professional a great starting point.' TOP 40 - MOMENTS WOMEN REALISED THEY WERE IN THEIR 40s Caught yourself talking about how fast the year is going Began enjoying the idea of a "quiet night in" Started going to bed before 10.30 Realised you sound like your mum You felt relieved when social events were cancelled Having to look up slang used by younger family members, friends and colleagues You now can't read the 'small print' because it's too small to read Realised you'd rather have a nice bath than a night out Realised your favourite album was 25 years old or more Noticed once fashionable items of clothing had become fashionable again Heard a song from your youth in a supermarket and realised it's now considered a "classic" Became more interested in healthy eating Took a multivitamin as part of a new health routine Realising a song you still know all the dance moves to was released last century (e.g. Hit Me Baby One More Time, Macarena, Saturday Night) Realised you couldn't drink without a three-day hangover Noticing you make a noise when standing up / sitting down Became annoyed at forgetting reusable bags You finally understood the importance of a good nap Forgot your own age - more than once Started using the phrase "back in my day" unironically Looked forward to weekends mainly for cleaning or gardening Being unable to function without your morning coffee Realised you were getting irrationally excited about home appliances Realised you enjoyed complaining about the price of things Cared more about the weather forecast than weekend plans Bought a pair of "sensible shoes" - and liked them Spoke to your younger colleagues and friends about bands they knew nothing about Thinking your celeb teenage crush is now "getting on a bit" Started choosing seats over standing at gigs Complained about modern music and how it was too loud Realising people are looking to you for advice Felt surprised by how young police officers' look Became irrationally worried about younger people not wearing coats in cold weather Became extremely loyal to a particular brand of tea Realising you had a predominantly 2000s and 2010s Spotify playlist Stopped being able to drink coffee after 4pm Had to explain just how big the Spice Girls were to someone younger Made a conscious decision to stop dyeing grey hairs Suddenly became more active on Facebook Began treating your house plants as your children 3 Some women said they knew themselves better and were more confident in their 40s Credit: Getty Advertisement
The Sun
11-05-2025
- Health
- The Sun
How to lose weight on the 30-30-30 plan – and keep it off for good with NO fat jabs in sight
DO you know your Atkins from your WW, your Slimming World from your Ozempic or juice cleanse? Every scroll on social media brings with it a new weight loss 'miracle'. But what REALLY works? From the 'go low and slow' approach to indulging in pizza, YES pizza, a new book explores how a simple 30g rule to dieting could be the answer we've all been longing for. 5 Here, registered nutritionist and author of The 30g Plan Emma Bardwell shares her simple, no frills approach to dieting that will help you hit your goal, and even better sustain it long-term... WEIGHT loss is simple - but not easy. It doesn't matter what nonsense you hear on social media, there are no two ways about it: you need to be in a calorie deficit. This means you eat fewer calories than you expend. The issue is, most people go hell for leather. They restrict, deny and deprive themselves, and it's unbearable. They can't sustain it and they go back to their normal way of eating, feeling useless and disheartened, like nothing works. My approach as a registered nutritionist is to go low and slow. Shave off between 300 and 500 calories a day so you're not famished. This feels doable, and no foods are off the table. Yes, even pizza! You won't necessarily lose 7lbs in seven days - this isn't a body blitz like we used to see in magazines in the 1990s - but you will slowly and manageably get results. You'll also be in a better mood, have more energy and avoid the dreaded hunger pangs. In all honesty, anyone looking at long-term weight loss needs to be thinking six to 12 months. No one wants to hear this, because we all want overnight success, but that's the upshot. I shed 6.5st taking weight loss jabs - but the best bit is my glowing skin makes me look 10 years younger You can still start to see results quicker than that, but it pays to have the long game in mind. I teach people to fill up on high volume foods so they don't feel hungry or restricted. That essentially boils down to two things: protein and fibre. These two food groups physically fill us up, helping to keep us fuller for longer, regulate blood sugar levels, control appetite (by releasing the hormone GLP1 in a similar though much less efficient way to weight loss injections like Wegovy and Ozempic) and slow the rate at which food leaves the stomach. That's how they work in terms of weight loss, but protein is also really helpful for mitigating muscle loss that occurs as we age (and muscle helps to burn calories to a small degree). Fibre feeds our gut microbes so it helps with mental health, skin health, hormones, immunity and so many other functions. And we mustn't forget about the importance of plants! THE POWER OF 30 When it comes to protein, plants and fibre, research lands on the magic number 30. 30g of protein at each meal 30g of fibre per day 30 or more different plants a week In my new book, The 30g Plan, I've combined these findings and translated the science into meals that taste good and that people will actually look forward to eating. 30g protein Protein is literally the structural building block - the backbone, if you like - of every cell, muscle, tissue and organ in the body. We need it for pretty much everything, from hormone production and bone health to DNA structure and immunity. About 30g of protein contains enough amino acids to trigger the building of new muscle - something known as muscle protein synthesis. Good sources include: chicken breast (32g per 100g), tuna (25g per 100g), eggs (14g per 100g), cottage cheese (10g per 100g), tofu (15g per 100g), Greek yoghurt (10g per 100g) and kidney beans (7g per 100g). Muscle is particularly important as we age for longevity, but it also has significant metabolic health benefits. It helps regulate blood sugar and plays a role in how many calories we burn, for example. In my clinic, I've found that when clients hit 30g of protein in a meal, they were far less likely to overeat later in the day. They felt full, satisfied and less prone to grazing and snacking, which naturally led to a loss of body fat - up to 4lbs in the first week. 30g fibre Government guidelines say we should all be eating 30g of fibre a day, as part of a balanced diet. But most of us are currently only getting around 17 per cent, which is the recommended intake for a five-year-old. Fibre-rich foods - such as bran flakes (20g per 100g), oats (8g per 100g), peanuts (8g per 100g), wholemeal bread (7g per 100g), figs (7g per 100g) and baked beans (5g per 100g) - tend to be bulky, which helps fill our stomachs up. This triggers our stretch receptors, which sends satiety hormones like GLP-1 (the same as found in Mounjaro, Wegovy and Ozempic) to your brain to say: 'Stop eating, you've had enough.' Fibre also slows the rate at which food leaves the stomach, which keeps us fuller for longer, reduces the need to snack between meals, and helps stabilise blood sugar levels, in turn keeping our mood and energy levels stable. But fibre's impressive CV doesn't end there. It has also been shown to help lower LDL cholesterol and reduce the risk of heart disease, stroke, diabetes, obesity and some cancers. 5 30 plants Forget five-a-day, a better target is to aim for 30 different plants a week, as highlighted by research from the American Gut Project. The study on 10,000 people showed that those with the healthiest (i.e. most diverse) gut microbiomes ate 30-plus plants a week. Plants include fruit and vegetables, but also nuts, seeds, whole grains, herbs and spices. When you consider a bowl of porridge topped with mixed seeds, berries and a sprinkle of cinnamon and nutmeg instantly delivers about eight plant points in a single meal, reaching 30 across the week really isn't as unattainable as it first sounds. And you'll be pleasantly surprised to hear that coffee, dark chocolate, peanut butter and olives all count towards your 30 plants. WHAT ABOUT CALORIES? To work out how many calories you should be eating, multiply your weight in lbs by 11 for the lower end of your intake and 12 for the upper end. For example, an average woman weighing 159lbs (72kg) would eat 1,740 to 1,900 calories per day to lose weight. Having a range makes it much easier to maintain, and it feels a bit more realistic. But remember, you don't need to count calories slavishly in order to lose weight. If you're following The 30g Plan, then I've done that for you. But even when you're not, you could: eat exactly the same as you do now but with smaller portions, make some simple swaps (like buy zero per cent fat Greek yoghurt instead of full-fat, for example), reduce the number of snacks you have, or stop your daily glass of wine with dinner. All of these are alternate ways to reduce your energy intake without slaving over actual calorie content. IS THIS A DIET? In short, no. I want you to adopt this way of eating for life, not just for two weeks. Dieting to lose body fat seems to have fallen out of favour. I can see why as the word has become synonymous with rigid, ultra restrictive 'diets' that are impossible to stick to long-term. This often leads to decades of yo-yo dieting that leaves people feeling miserable. Dieting sustainably though can be key to improving someone's long-term health. We know that carrying too much body fat, particularly around the midsection, is linked with chronic diseases such as type 2 diabetes, heart attacks, stroke and cancer. I'm all for improving health; so as long as fat loss is carried out sensibly and realistically, I think there's a good argument for it. That said, we do need to be mindful of the fact that thinness doesn't equate to health. I very much approach health from a 360-degree angle and talk about the many metrics that we can use to measure it in the book that don't involve weight. What about my favourite foods? Absolutely not! In fact, I encourage clients to keep their favourite foods. Your diet needs to be enjoyable otherwise you won't stick to it for any length of time. The key is making sure that 80 per cent of the time, you're eating nutritionally dense whole foods that fill you up and help you feel good. The remaining 20 per cent can be kept for the important occasions that bring you together with friends and make you feel good: a glass of wine with your mates down the pub, birthday cake with your family, a pizza on a Friday night with your partner. All of these can feasibly fit within a balanced diet. But realistically, if you want to see results and live a long and healthy life, these are occasional indulgences, they are not something you really should be doing every day. LENTIL AND MUSHROOM RAGU Prep time: 15 minutes / Cook time: 30 minutes 2 servings 30g protein 13g fibre 515 calories Ingredients: 1 tbsp olive oil 125g red lentil spaghetti 300g chestnut mushrooms, thinly sliced 1 medium red onion, finely diced 2 garlic cloves, minced 3 medium tomatoes, diced 1 pouch (250g) ready cooked puy lentils 2 tsp powdered vegetable stock or 1 vegetable stock cube Handful of basil leaves, sliced into strips Instructions: Heat 1 tbsp of olive oil in a large frying pan, add the mushrooms, season with salt and pepper, and fry for around 10 minutes until they start to brown and crisp around the edges. Set them aside. Meanwhile, boil water in a medium saucepan and cook the spaghetti according to the packet instructions, making sure you reserve a mugful of the starchy pasta water which you'll need later. Add a few sprays of olive oil to the same frying pan that you cooked the mushrooms in and fry the onions for around 5-10 minutes until they start to soften. Add the garlic and cook for a further minute, then add the tomatoes and cook for 2-3 more minutes. Tip the mushrooms back into the frying pan and add the lentils, the stock and around 200ml of the reserved pasta water. Give everything a good stir and leave to simmer for 5 minutes to allow the ragu mixture to reduce, thicken and become starchy. Heap the pasta into bowls and serve the ragu on top with the strips of basil. Extracted from The 30g Plan by Emma Bardwell (Vermilion, £16.99) HARISSA CHICKPEAS WITH PAN-FRIED SALMON Prep time: 15 minutes / Cook time: 30-40 minutes 2 servings 41g protein 12.5g fibre 488 calories Ingredients: 2 salmon fillets, washed and dried with kitchen roll 1 tsp harissa paste 1 medium white onion, finely diced 1 medium carrot, finely diced 1 stick of celery, finely diced 3 garlic cloves, minced 1 can chickpeas, drained and rinsed 400ml vegetable stock 2-3 tsp nutritional yeast or 50g parmesan cheese, grated A small bag of rocket Instructions: Heat a few sprays of oil in a medium non-stick frying pan and saute the onion, carrot, celery and garlic with a good pinch of salt for 5-10 minutes until starting to soften. Tip the chickpeas and vegetable stock in and add the harissa paste and 2 tbsp of nutritional yeast (if using). Stir well to combine. Allow to bubble then turn down the heat and simmer for 15-20 minutes until the liquid starts to thicken. Meanwhile, cook the salmon. Add a few sprays of oil to a small frying pan on a medium heat. Lightly score the skin of the salmon 3-4 times and lay skin=side down in the pan. Cook for 4-5 minutes until crisp and golden then flip over and cook until cooked through and the flesh flakes easily. Turn off the heat. Add in the parmesan (if using) or the final tbsp of nutritional yeast and stir to combine, making a nice, cheesy, fairly thick brothy sauce. Taste and season as needed before serving with your salmon and a generous side of rocket. Extracted from The 30g Plan by Emma Bardwell (Vermilion, £16.99) Prep time: 15 minutes / Cook time: 30-40 minutes 9 slices 9g protein 3g fibre 185 calories Ingredients: 200g 0% Greek or soya yoghurt 50g peanut butter 3 tbsp maple syrup 2 tbsp milk of choice 1 tbsp lemon juice 1 tbsp vanilla extract 2 eggs 150g oat flour (simply pulse regular oats in a blender or food processor) 1 tbsp poppy seeds 50g ground almonds 1 tsp baking powder 1 tsp bicarbonate of soda 200g fresh or frozen blueberries Instructions: Preheat the oven to 180C (160C fan). Mix the yoghurt, peanut butter, maple syrup, eggs, milk, lemon juice and vanilla in a large bowl. Add the ground oats, ground almonds, baking powder, bicarbonate of soda and combine to make a batter. After folding in the blueberries, spoon the mixture into a loaf tin lined with baking paper. Bake uncovered for 15 minutes, then cover with foil or baking paper and bake for another 30-40 minutes. Allow to cool before slicing. Service with a big dollop of yoghurt and some extra berries. Extracted from The 30g Plan by Emma Bardwell (Vermilion, £16.99) The 30g Plan by Emma Bardwell (Vermilion, £16.99) is out now.
Telegraph
03-05-2025
- Health
- Telegraph
The 30:30:30 diet that helps you lose 4lb a week
'Most people are overwhelmed, overburdened, underslept and time-poor, so when it comes to weight loss, they just want to be told what to eat,' says Emma Bardwell, a registered nutritionist. Her new book, The 30g Plan, aims to do just that. There are four principles behind the diet: eating 30g of protein (give or take) at each meal, 30g of fibre per day, 30 or more different plants a week, and being in a small 300 to 500 calorie deficit – and she's shared dozens of recipes that meet these requirements. 'Thirty is this magic number,' she says. This combination helps with weight loss, while also helping to maintain muscle mass and boost gut, immune and heart health, she says. Followers have lost up to 4lb in the first week. While the diet is for everyone, most of her audience is women who have already tried everything to shift the scales by the time they try her plan. 'God knows how many diets they've gone through,' she says. 'But a diet only works if you can stick to it and the conveyor belt of shiny new diets promising rapid weight loss is unsustainable.' Spring is a good time to give this approach a try. 'We've come out of winter, we're starting to feel less sluggish,' she says. 'There is definitely that feeling in the air of knowing that you're going to be wearing fewer clothes and be more aware of those extra pounds we might have gained in the colder months. You can start sustainably losing weight now and feel better within weeks.' What are the 30:30:30 principles? Eat 30g protein per meal We should be eating 0.8g of protein per kg of body weight per day to avoid becoming deficient, according to the World Health Organisation. This would mean the average woman (72.1kg) eating 58g and average man (85.4kg) having 68g. But research suggests that the optimal amount is actually 1.2g to 1.6g of protein per kg of body weight per day, twice as much as recommended, Bardwell says. It sounds complicated but it isn't. 'If this feels too taxing on the brain, 90g is a good starting point for the vast majority of people, which three recipes from my plan will provide,' Bardwell says. When it comes to weight loss, hitting this level of protein helps to reduce appetite, because it is more satiating than the other main macronutrients (carbohydrates and fats), meaning we're fuller for longer and less likely to snack, she says. 'But, mainly, I landed on 30g per meal because it's the intake needed to trigger muscle protein synthesis, which just means to build muscle,' Bardwell explains. And don't be fooled into thinking that muscles are just for body builders. 'I don't think building muscle can be over-exaggerated. We need muscle to look toned but also to maintain your strength, balance and posture as well as regulate blood sugar and fat levels.' Eat 30g fibre a day The official UK recommendation is to eat 30g per day. 'But most of us are getting between 16g and 18g – that's actually the recommended intake for a five-year-old. So we're woefully under-eating fibre.' When it comes to weight loss, fibre helps to reduce hunger pangs. 'It tends to be low in calories but nutrient-dense and high in volume, so it really helps to physically fill you up,' Bardwell says. It does this by triggering stretch receptors in the stomach, which sends a signal to the brain to turn off appetite, she explains. 'It's quite an unsexy nutrient but we need fibre for digestive health, regular bowel movements, a healthy gut microbiome and eliminating toxins,' she says. 'It can help lower cholesterol, regulate blood glucose and reduce the risk of chronic diseases, like heart disease, Type 2 diabetes and bowel cancer.' Eat 30+ different plants a week The now widely-held recommendation of eating 30 different plants per week (which includes legumes, grains, nuts, seeds, herbs, spices, dark chocolate, olive oil and coffee, as well as the obvious fruit and vegetables) came out of the American Gut Project, a 2018 study that found that people who hit 30 types had a much more diverse microbiome and improved immunity compared to those who ate 10. It sounds like a lot but 'we know that the more diverse your gut flora is, the better the long-term health outcomes,' Bardwell notes. 'Essentially, it comes back to: eat the rainbow.' While hitting 30 plants a week may not directly help with weight loss, plant foods can help fill us up, reducing the likelihood of grazing on less healthy foods. They are also full of fibre, prebiotics (food for our gut microbes) and polyphenols (a type of antioxidant) which support our overall health, she says. Aim for a 300 to 500 calorie deficit 'Everybody is trying to sell a pill, potion or powder for weight loss but it remains an indisputable truth that you have to be in a calorie deficit in order to lose weight,' Bardwell says. She recommends eating 300 to 500 calories fewer than our bodies need per day, which can help with losing 1lb or more per week. 'Calorie deficits need to be sustainable and manageable,' she explains. ' The 30g Plan isn't about losing two stone in two weeks. It's very much go low and slow but, hopefully, it creates a way of eating that you will be able to carry on for the rest of your life and it will be enjoyable, which is often overlooked when it comes to dieting.' What should you eat? While the numbers and science may seem overwhelming, Bardwell's recipes are simple. For example, one breakfast option is a two-egg omelette with mushrooms, broccoli, red pepper, spring onions, green salad, feta and mixed seeds (499 calories, 33g protein, 8g of fibre and around eight different plants). A prep-ahead salad – which can be made in a big batch and eaten over three days – is made with chicken, quinoa, chickpeas, tomatoes, radishes, cucumber, pepper, carrot, red onion, green leaves, seeds and an olive oil-based dressing. It has 575 calories, 37g protein, 10g fibre and more than a dozen plants. Dinner examples include salmon served with harissa chickpeas and rocket (488 calories, 41g of protein, 12.5g of fibre and six different plants). 'All of the meals are really simple and less than 600 calories,' Bardwell says. 'I wanted them to be really easy to prepare, nothing takes longer than 30 minutes. There's no exotic ingredients (I think chia seeds are probably the most far-flung as it gets).' There are some healthy snack recipes, such as lemon, blueberry and poppyseed loaf, but she recommends eating three meals a day on most days. 'We've become a nation of grazers. It's really important that people actually just stick to filling meals and stop snacking in between,' she adds. How many calories should you eat for weight loss? Bardwell suggests multiplying your weight in lbs by 11 for the lower end of your calorie intake and by 12 for the higher end. For example, the average woman weighing 159lbs would eat 1,750 to 1,900 calories per day to lose weight. 'Having a very rigid number isn't very helpful because if people don't hit it, they instantly feel like they've gone off track and they might as well give up,' Bardwell notes. 'If you have a range, it's much easier to maintain and it feels a little bit more realistic,' she says. 'Most days you should hit the lower end, brilliant, but if you can't, then you've got your higher end as the non-negotiable.' However, this calculation is a just a guide, she says. 'For a more accurate measure, people can look up a told daily expenditure (TDEE) model, which calculates the total number of calories you burn per day, taking your activity level into account.' The non-negotiables for weight loss It can help to have a shortlist of non-negotiables that support your weight loss to make your goals more achievable on days when life is feeling especially tough, Bardwell says. Have two numbers in mind – a non-negotiable number and an optimal number – for your daily step count, number of exercise sessions per week, protein intake per day and number of alcohol-free days per week. 'We don't have to talk in absolutes, we can talk in ranges,' she explains. 'If people are stressed about hitting 10,000 steps a day, 6,000 is a really good start for a non-negotiable. Then you can have this range in mind so that, on a good day, you can reach the upper end but on a bad day, when you're really stretched and knackered, then 6,000 is absolutely fine.' It's also vital to commit to exercising a few times per week, she says. For example, an optimal amount of exercise might be four times a week and a minimum can be two. 'The majority of weight loss is down to what you put in your mouth,' she says. 'It's very hard to exercise your way out of a bad diet and lose weight. But exercise is the cherry on top – it supports weight loss and is good for mood, blood sugar regulation and mitigating muscle loss.' Resistance training, such as lifting free weights, using weight machines and resistance bands is especially good for building up lean muscle, Bardwell says. Alcohol is known to hinder weight loss progress. It's an empty calorie, disrupts sleep, causes us to make poor food choices and increases the chance of overeating for days. 'But we have to be realistic and I haven't completely cut out alcohol,' Bardwell admits. You can still drink alcohol and be in a calorie deficit and it helps to go for low-calorie options such as gin and slimline tonic or vodka and soda instead of wine, she notes. However, it's important to be aware that there is no safe limit when it comes to alcohol and UK guidelines recommend no more than 14 units (six to seven drinks) per week with at least three alcohol-free days, Bardwell adds. The changes you can expect on the 30:30:30 diet Day one – improved mood 'There's a lot to be said for that fresh start effect,' Bardwell says. 'When starting a new diet, you instantly feel like you're taking your health into your own hands, which can be incredibly empowering.' Make the most of that instant gratification when you start to make healthy changes, she says. Day two – better microbiome 'Research shows that within 24 to 48 hours of adding more fibre, plants and diversity to your diet, your gut microbes start to change favourably,' she explains. The caveat is that significant changes to the gut microbiome will take longer, Bardwell adds. One week – better digestion With increased fibre comes improved digestion, Bardwell explains. 'People notice changes such as fewer IBS symptoms while others see their reflux improve significantly. 'Once you increase fibre you'll have more regular bowel habits. That will change in a matter of days.' Two weeks – taste buds adapt We have around 10,000 taste buds, which regenerate every seven to 14 days, Bardwell says. After cutting back on sugar and salt and eating a more balanced diet, your palette will adapt, which can help with beating cravings, she adds. Three weeks – better metabolic health (blood sugar, cholesterol) My plan is about weight loss but also about improving health, Bardwell says. After a few weeks of closely following the plan, you should see improvements in metabolic markers, such as a decrease in blood sugar and cholesterol levels. 'You can get these checked through your GP and then reassess them in a few months and note down the changes,' she says. One month – weight loss 'For somebody who has a lot of body fat to lose, they will probably notice weight loss much quicker,' Bardwell says. 'Essentially, if you weigh more, there's more weight to take away from, especially during the early stages of weight loss. 'But after a month on the plan, you'll definitely start to notice changes and they will improve and continue over time,' she adds. Recipes Chilli-beef loaded sweet potato Serves 2 34g protein, 14g fibre, 560 calories Ingredients 2 large (250g) sweet potatoes 2 cloves garlic, minced 1 red onion, diced 200g raw extra-lean (5%) beef mince 1 red pepper, chopped 1 tsp smoked paprika ½ tsp chilli powder 2 tbsp tomato puree 100g passata Garlic granules For the topping: 40g grated cheese 20g 0% Greek or soya yogurt 2 spring onions, finely sliced Method Preheat oven to 200C (180C fan)/400F. Spray the potatoes with oil and prick all over with a fork. Season with salt and pepper and cook in oven for 30 to 40 mins until soft all the way through. Meanwhile, add a few sprays of oil to a frying pan and sauté the onion, red pepper and garlic for 3 to 4 mins. Add the beef and cook for 10 mins until brown. Add in the paprika, garlic granules, chill, tomato puree and passata. Continue to cook for another 10 mins. Halve the potatoes and load them equally with the beef mix. Top with cheese and sour cream, sliced spring onion and a generous grind of black pepper. Lemon, blueberry and poppy seed loaf 9 slices 9g protein, 3g fibre, 185 calories Ingredients 200g 0% Greek or soya yogurt 50g peanut butter 3tbsp maple syrup 2 tbsp milk of choice 1 tbsp lemon juice 1 tbsp vanilla extract 2 eggs 150g oat flour (simply pulse regular oats in a blender or food processor) 1 tbsp poppy seeds 50g ground almonds 1 tsp baking powder 1 tsp bicarbonate of soda 200g fresh or frozen blueberries Method Preheat oven to 180C (160 fan)/350F. Mix the yogurt, peanut butter, maple syrup, eggs, milk, lemon juice and vanilla in a large bowl. Add the ground oats, ground almonds, baking powder, bicarbonate of soda and combine to make a batter. After folding in the blueberries, spoon the mixture into a loaf tin lined with baking paper. Bake uncovered for 15 minutes, then cover with foil or baking paper and bake for another 30-40 minutes. Allow to cool before slicing. Delicious with a big dollop of yogurt and some extra berries. Harissa chickpeas with pan-fried salmon Serves 2 41g of protein, 12.5g fibre, 488 calories Ingredients 1 tsp harissa pasta 1 medium white onion, finely diced 1 medium carrot, finely diced 1 stick of celery, finely diced 3 garlic cloves, minced 1 can chickpeas, drained and rinsed 400ml vegetable stock 2-3 tbsp nutritional years ot 50g parmesan, grated A small bag of rocket 2 salmon fillets, washed and dried well with kitchen roll Method Heat a few sprays of oil in a medium sized non-stick frying pan and sauté the onion, carrot, celery and garlic with a good punch of salt for 5 to 10 minutes until starting to soften. Tip the chickpeas and vegetable stock in and add the harissa paste and 2 tbsp of nutritional years (if using). Stir well to combine. Allow to bubble then turn down the heat and simmer for 15 to 20 minutes until the liquid starts to thicken. Meanwhile, add a few sprays of oil to a small frying pan on a medium heat. Lightly score the skin of the salmon 3 to 4 times and lay skin side down in the pan. Cook for 4 to 5 minutes until crisp and golden then flip over and cook until cooked through and the flesh flakes easily. Turn off the heat on the chickpeas. Add in the parmesan (if using) or the final tbsp of nutritional yeast and stir to combine, making a nice cheesy, fairly thick saucy broth. Taste and season as needed before serving with the salmon and a generous side of rocket.
