Latest news with #ReemaPillai
The Irish Sun
18-07-2025
- Health
- The Irish Sun
The ‘Ozempic-like' breakfast to turbocharge your weight loss – & five commuter-friendly recipes to help lose the pounds
IF you're on a weight loss jab, you'll have a suppressed appetite and feel full quickly after eating - the ideal recipe for droping fat fast. But you may not be keen on jabs, like 7 The best breakfast choice will have a source of protein, fibre and healthy fats Credit: Getty 7 Reema Pillai reveals five healthy breakfasts that are suitable for home and work Credit: PR Handout If you're watching your weight – or trying to lose some – it all starts with 'the most important meal of the day'. Reema Pillai, dietitian at energy stable throughout the morning." You won't be reaching for snacks, sugar or caffeine to fuel you - only your next meal. We all want a breakfast that's tasty, affordable and for many, on-the-go. So it's no wonder that 'healthy' often drops off the list of non-negotiables. But if you can eat something that's both filling and low in fattening ingredients, you're onto a winner - and food choices over the rest of the day are likely to follow. "A good breakfast choice will have a source of protein and often a source of fibre and healthy fats," says Reema. Here, Reema recommends five fast, healthy breakfasts with minimal prep and washing up, suitable for home and work. 1. Overnight oats 7 Make a big batch of overnight oats to keep you going for the week Credit: Getty Oats are rich in beta-glucan fibre, which aids the release of GLP-1 – the hormone made synthetically for injections like Many of us have tried porridge before, but have you given overnight oats a try? A pple crumble, peanut butter and jam, carrot cake – cold oats can be inspired by any of your favourite dessert flavours. Reema says: 'You can make a big batch to keep you going for the week.' To make overnight oats, mix five tablespoons of oats with 200ml of milk and a couple of tablespoons of Greek yoghurt. The oats should have enough liquid to soak up. Use toppings like nuts, seeds, and fresh or frozen fruit, which will defrost overnight. Leave it overnight in the fridge (it becomes thicker), then enjoy it cold or warmed up the next day. NHS healthy snack tips and ideas for kids Reema says: 'My favourite combinations are peanut butter and chopped banana, shredded carrot with cinnamon and flaxseeds or grated apple or pear with pumpkin and chia seeds.' 2. Smoothie 7 Smoothies are great for when you need a quick breakfast Credit: Getty Images A smoothie is a breakfast that hits all the main food groups (protein, fats and carbs) that will fill your belly fast. Reema says to try fruit like pineapple and banana, add yoghurt [protein] or protein powder and mix with milk and water. Oats can offer more carbs, while a teaspoon of peanut butter or half an avocado will provide healthy fats. You could sweeten with honey. It's also perfect for when you have to dash out of the house. Reema says: 'Prep the ingredients the night before and keep them in the fridge. In the morning, blend the smoothie, transfer to a portable cup and enjoy it on your commute or at work.' You can buy portable smoothie cups. Portable blenders, such as Ninja Blast (£49, or Nutribullet's model (£32, Argos), let you blend once you get to your destination to avoid any separating on route. 3. Egg muffin Prefer savoury to sweet? Eggs are high in protein - the most filling macronutrient over fats and carbs - and low in Make egg muffins in minutes on a Sunday evening and you have breakfast sorted for days. Reema says: 'Make a large batch of an omelette mixture and then split these into muffin cases and bake. Mix in spinach, tomatoes and mushrooms for a fibre boost, plus a bit of cheese, herbs and spring onions for flavour.' You could also add feta cheese, black olives or chilli flakes. Try six eggs for a batch of 12, use silicone muffin cases for ease of cleaning and bake for around 20 minutes at 180C. 'Then you can take some to work and eat cold or warm in the microwave,' says Reema. 7 These egg muffins are high in protein and low in calories Credit: Getty Images 4. Granola Keep it simple with old-fashioned yoghurt, fruit and granola. Greek yoghurt is high in protein (9g per 100g), and for some healthy fats, add a small handful of nuts. But be wary that this can become a high-sugar breakfast quickly. Reema says: 'Purchase a good quality, low-sugar whole grain granola and this can be a quick and easy choice.' Try Eat Natural low sugar whole grain oats granola (£2.10 with a Nectar card) or Lizi's low sugar granola nuts & seeds (£4, Tesco). 'Combine a few tablespoons of Greek yoghurt with a handful of granola and a couple of servings of fruit,' Reema says. 'Store in a container in the fridge overnight, or prep it in the morning.' 7 Keep things simple with old-fashioned yoghurt, fruit and granola Credit: Getty Images 5. Cottage cheese toast An excellent source of protein, cottage cheese is having a 'moment' among the viral TikTok chefs. A 100g serving contains 11g of protein but only 160 calories. It is versatile, working with both sweet and savoury ingredients. The NHS 12-step plan to help you lose weight FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss. But burning fat can be easy and mostly free. In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all... Don't skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. Drink lots of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Eat high fibre foods Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. Read food labels Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Use a smaller plate Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full. Don't ban foods Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. Don't stock junk food To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. Cut down on alcohol A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. Plan your meals Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. Reema says: 'If you are at home, a speedy breakfast would be a slice of good-quality wholemeal bread or sourdough, topped with an optional half avocado mashed and a few spoons of cottage cheese. 'Season well with lemon, black pepper and chilli flakes. 'If you fancy, top with a spoon of kimchi for a spicy kick and an extra dose of gut-friendly probiotic bacteria!' 7 Cottage cheese and avocado on toast work with both sweet and savoury ingredients Credit: Getty Images How cutting out sugar can help you lose weight It might sound obvious, but cutting out sugar can help you lose weight - and this is why Reduced alorie intake : Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss. Lower Insulin Levels : Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat. Decreased Cravings : Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet. Improved Satiety : Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption. Better Nutrient Intake : When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts. Reduced Fat Storage : High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect. Enhanced Metabolism : Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss. By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.
Yahoo
19-06-2025
- Health
- Yahoo
Foods you should STOP eating to live longer, according to nutritionists
All food is fuel – but do you know which foods power our bodies towards life-shortening diseases? With the help of a registered dietitian, we've compiled a list of foods to avoid for a longer, healthier life. After all, as well as impacting our cholesterol, heart health and weight, some foods create oxidative stress in our cells, prematurely ageing them and making us more prone to chronic illnesses. Cut out these foods, and you'll be on track for a longer, healthier life. Read on to discover the foods you should stop eating for a longer, healthier life – counting down to the one that nutritionists say to always avoid. Our selections and ranking are based on thorough research, with input from a registered dietitian. You may imagine these desserts to be healthy; however, check the labels, and you'll see most yogurts are anything but. "Many flavoured yogurts are marketed as low fat, but they often contain high levels of sugar or sweeteners," says dietitian Reema Pillai. "This can spike blood sugar and also disrupt gut bacteria balance. The best option would instead be to choose a plain natural, Greek or skyr yogurt, and flavour it with fresh or frozen fruit – and maybe a spice such as cinnamon." Many of us rely on a caffeine hit to kickstart our day – but if yours comes in the form of a can of energy drink, you'll want to know that these drinks have been linked with heart function issues, raised blood pressure and inflammatory bowel disease. Maybe it's time to switch up your caffeine source to plain old coffee; drinking two cups a day is actually associated with increased lifespan. Have you fallen for the food industry's favourite fad? A protein claim on a snack bar can be a fig leaf hiding some serious nutritional nonsense. "Protein bars can mask themselves as healthy foods, but they're essentially a sweet food with added protein," says Pillai. "Although in some situations they can be handy, a better option would be a protein-rich snack such as Greek yogurt and fruit, or nuts and cheese." Most nutritionists consider a small intake of cheese to be part of a healthy diet, offering protein, calcium and some varied live microbes. Opt for the ultra-processed version – standard cheese emulsified with extra fats and water – and you'll get the all the saturated fat with a few added nasties. Processed cheeses are particularly high in salt (and sometimes sugar), and they have none of the life-improving flavour complexity of the real deal. How can something that tastes so good be so bad? "Instant noodles contain high levels of salt, palm oil and preservatives, which can be detrimental to heart and kidney health," says Pillai. "Instead, try using rice, egg or soba noodles in a homemade broth, adding in fresh vegetables and a good quality lean protein such as egg, chicken or tofu." You could also keep a stock of broth cubes in your freezer to bring the convenience factor back. Those perfectly piped swirls are a marvel of the modern age, and yet... The characteristic texture of soft-serve ice cream is commonly made by whipping air into a cocktail of industrially produced oils, stabilisers and emulsifiers. The saturated fats and sugars themselves can contribute to life-shortening conditions; mix in the ultra-processed additives that impact gut health, and you're creating a compromised immune system, too. If they're part of your daily routine, there's big scope to benefit from kicking breakfast cereals to the kerb. "Although many people grow up eating cereals, they're high in sugar and low in fibre and protein – not an ideal way to start the day," says Pillai. "Opt for plain oats or a no-added-sugar granola, adding some protein and fibre, such as Greek yogurt, fruit and nuts, for more stable energy levels." There's a very good reason we struggle to enjoy crisps in the moderate servings recommended; US research suggests the combination of fats and carbs in each golden disc gives us a dopamine hit. Add in that addictive salt, and you have an irresistible snack – but a big problem. With the World Health Organisation suggesting 1.89 million deaths each year can be attributed to over-consumption of salt raising the risk of heart attacks and strokes, this is your sign to cut back. Those hero sauces that rescue even the most lacklustre of meals can become part of daily life, and that's when the problems start to build. Barbecue sauces and ketchups are the main culprits, thanks to the high sugars, salt and complex additives that keep them on permanent standby in your ambient kitchen cupboards. Throw together a fresh blend of vinegar, herbs or spices and a dash of olive oil instead, and you'll be back in credit in the nutrition stakes. We're not just talking colourful soda pops; whether your order is bubble tea, karak chai or a classy caramel latte made with single estate coffee beans, those sweetened drinks we habitually drink can become a problem. "The high sugar levels can increase the risk of type 2 diabetes and fatty liver," says Pillai. "Find alternatives such as water with fruit to flavour, or unsweetened herbal teas." This is a biggie, because the natural gorgeousness of this ubiquitous fat makes it really hard to enjoy in moderation. While butter contains fat-soluble vitamins and lacks the ultra-processed nasties of alternative spreads, its high concentration of saturated fat is a big problem. Buttered bread is central to many Western diets; however, swap it for a drizzle of olive oil, and you'll seriously improve your cholesterol levels, reducing your risk of heart disease, stroke and more. Cheap, filling, convenient... there are plenty of reasons why pasties, pies and sausage rolls are so popular. However, there are just as many to avoid them. "Sausage rolls are typically made with processed meat and wrapped in refined pastry, which can contain trans fats," says Pillai. "Even plant-based versions tend to be high in fat and salt. A healthier alternative is to make your own by wrapping vegetables or beans in filo pastry, which has less fat and salt." While we're on the subject of pastry goods, sweet pastries (and biscuits and cakes) are a highly problematic category. "They often contain high levels of added sugar, hydrogenated oils and refined flours," says Pillai, "all of which can lead to weight gain and increase inflammation." Reduce your cravings by switching to less sweet alternatives. "Opt instead for homemade baked items such as banana bread sweetened with dates and dark chocolate," says Pillai. Proving that nutritionally poor foods can also be premium, faux meats are often formulated to mimic specific textures and flavour profiles rather than to deliver precious nutrition to people on plant-based diets. Labels regularly prove these products to be seriously ultra-processed; compared with the high-fibre, high-protein alternatives enjoyed in traditionally meat-free cultures, they're high in industrially isolated additives, low-quality fats and sodium, all of which contribute to your risk of developing life-shortening conditions. Hands up if sliced white is the bedrock of your diet? "Flour is a highly refined form of wheat," points out Pillai. "This means white bread isn't filling, can cause spikes in blood sugar levels and is easy to over-consume." The good news is that we don't have to completely break up with bread. "Instead, go for a good-quality wholegrain or sourdough bread, as this will add fibre to slow digestion and support better blood sugar control." Reducing red meat consumption has a significant impact on our planet – and it can benefit our internal ecosystems, too. Although red meats are rich in the 'haem' form of iron our bodies find easiest to absorb, high levels of iron do increase our risk of heart disease. Red meats also contain high levels of saturated fat and have been linked to some forms of cancer. Cutting back will help your pocket, your planet and your prognosis for life. If you're clinging to the idea that your favourite confectionery packs the superpowers of a cacao bean, we've got bad news. While these feted fruits do contain heart-healthy flavonoids, these are found in the cocoa solids most abundant in the darkest, most high-quality bars – so, the milkier your favourite treat, the less of the good stuff you're getting. Opt for white chocolate, and you'll be chowing down on a cocktail of sugar, fats and flavourings that have been clinically linked to shorter life spans. If the words 'crispy and golden' describe some of your favourite foods, there are big health gains to be made by rethinking your mealtimes. "Regularly eating deep-fried foods can raise the risk of long-term health issues, as the high temperatures used in deep frying produce harmful fats," explains Pillai. "Consider healthier alternatives like air-frying, oven roasting or using just a small amount of olive oil for shallow frying." With the World Health Organisation calling hot dogs and other forms of ultra-processed meats 'group 1 carcinogens', it's definitely time to kick the habit. "Similar to sausage rolls, hot dogs use highly processed meat, and regular processed meat consumption is linked to heart disease, high blood pressure and bowel cancer," says Pillai. "Instead, try chicken or turkey sausages that do not contain nitrates."
