By Sasha Best, fourth year Russian & French student
Freshers tend to gain 15lbs by the end of first year, hence the term, “Fresher’s Fifteen”. The killer kilogram loader of high alcohol and carbohydrate intake can have heavy consequences when turned into a daily routine. A seemingly unfair yet unavoidable outcome when waterfalls of alcohol are consumed in return for a hysterically good night, and the cheapest food on supermarket shelves (or takeaways) always seems to have an unnaturally high carb content.
Now that I am in my fourth year, I have decided to take my health more seriously and spent time reading on what our bodies really need to function properly and efficiently. Aside from plenty of exercise and sleep, diet is most important. An old fitness adage is that “abs are made in the kitchen” and I have found that to be true although I am still searching for the abs themselves.
It has been stressed enough through education that any eating pattern must provide balance, variety and moderation from a nutritional standpoint. It must meet the special nutrient needs that arise during all stages of the life cycle and should reduce risks of diet-related diseases. This is easier said than done.
There are many sources which would tell you that fat and especially meat is the cause for your problems, and you probably have an extremely thin friend who will attest to it, but switching to a vegetarian or vegan diet isn’t necessarily the answer to weight loss unless carefully planned. To name a few deficiencies caused by these diets: vitamin B12, riboflavin, calcium, iron, lysine and methionine and zinc. Many of these vitamins and minerals are found in animal foods.
Another danger of drastic diets is the insufficient energy intake, if energy needs are not met, body proteins will be broken down for energy. Also, you may develop a slowed metabolism as your body enters “starvation mode” which is a common cause for cravings and weight rebound after the diet is finished.
Through long consideration, I have decided upon my own adapted version of the Paleo diet. The key to this diet is to eat foods that could once be obtained by hunting and gathering, that is meat, fish, fruit, vegetables, nuts and seeds. I don’t strictly stick to this diet since I am a lover of dairy products, which are to be avoided along with grains, legumes and highly processed foods. The overriding benefits of this kind of diet are plentiful, notably easier weight loss, better appetite management, blood sugar management and lowering blood pressure.
I like the simplicity of this diet and its focus on protein, a nutrient that is often forgotten about.
Protein performs so many of our bodily functions including the replication and repair of DNA. According to research performed by a host of universities, protein intake should be between 1.3 and 1.8 grams per kilogram of body weight per day which the average person does not abide to. What may be surprising is that you need more protein in the case of dieting and weight loss.
Put simply, here is some clear cut and meaningful advice for a better and healthier you in the coming year:
Eat High Protein but Low Carb: stick to a simple diet where you aren’t calorie counting. This isn’t a dramatic diet and you won’t be overwhelmed by its complexity. Increase your consumption of protein with lean meats, fish, eggs and Greek Yoghurt along with salads and vegetables. A side benefit of eating foods with these natural proteins is that you will also get plenty of healthy fats vital for hormone synthesis and tissue regeneration.
Don’t forget that a high fat and protein diet increases your metabolic rate and tames your hunger. You’ll be fuller and more satisfied for longer. If I have breakfast at 10 or 11am, I can survive until dinner with only a handful of nuts as a snack.
Save money by cutting down on alcohol (after fresher’s week of course) and shopping out the clearance items. Eating high protein can be expensive, but so is drinking, so buy fewer pints for a leaner and cleaner body. You can often find bargains in the supermarkets when items are reduced in the evenings. If it expires that day or the next, cook it up straight away or freeze it. Despite the expense of high protein food, in the long term you will benefit. Your body is a temple so treat it like one instead of trashing it with cheap carb heavy food.
Discipline plays a huge part in maintaining a healthy diet, it is very easy to lapse and find that you have overdosed on carbs and beer feeling bloated and regretful the morning after. Walking around in an oversized hoodie, and baggie tracksuit bottoms to cover up your shame won’t help anyone.
To vegetarians: of course, animal protein can be replaced by vegetarian protein, but in this case, it needs to be paired with other foods to ensure bioavailability of the indispensable vitamins and minerals. Pair legumes (beans, peas, lentils) with grains, nuts/seeds to get the limiting amino acids in one food group or another in the form of kidney beans and rice, or lentil soup with a peanut-sesame seed mix.
Eating properly is hugely important, it stabilises your insulin and hormone levels, keeping you at peak performance as well as helping your mood during the stressful times ahead. Though this diet may not work for everyone, it can be a starting block for those wishing to explore the right diet for their body. Everyone is different, and everyone’s needs are different, but we’re all human and we can strive to be the best version of ourselves that we can be.
Feature image: Unsplash/Kelsey Chance
Have your say about this article! Email us or comment below!
