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My Nutrition Ally, Kinetika Fitness Club, Gzira (2026)

01/04/2019

💥The million dollar question! 💥

But really, what is the best diet for fat loss?

Low carbohydrate? Intermittent fasting? Paleo? Ketogenic diet? The ''eat every 3-hour diet?''

First off;👩🏽‍💼

📌Nothing in nutrition is ALWAYS the best option or the one true way to success. Context matters.

📌Let's start off by reassuring you that carbohydrates are not bad, and that you can still have them in your diet while achieving fat loss results.

📌There is practically no difference in energy expenditure or fat loss between low carbohydrate and high carbohydrate diets when protein intake is controlled. So, the good news is that you can choose the macro nutrient breakdown that suits you best, and that you can adhere to for a sustained period of time.

Things you should prioritize when fat loss is your goal:
👉🏼 Being in a calorie defecit. (I.e eating less than your maintenance calories.
👉🏼 Consuming adequate amount of protein to sustain your muscle mass.
👉🏼 Resistance training 3-4 times a week is a great idea to sustain muscle mass during calorie deficits

So, find the method that makes It easier for you to stick to a calorie deficit, weather that be low carbohydrate, intermittent fasting, or ketogenic diet style etc.

So if you absolutely love carbohydrates, then ketogenic diet style is probably not good for you 🤷🏼‍♀️, but if you love fats, such as avocados, nuts, olive oils, seeds etc, then you would most likely be more compliant to a ketogenic diet style.

Ultimately, calories ALWAYS matter, so find a diet that makes it easiest for you to comply with!

📝Research shows us that dietary adherence remains the best predictor of success for both weight loss and weight maintenance, so it is very important that you enjoy what you eat!

As always,

Diet smarter, not harder 😉

30/01/2019

The "Gluten free" hype - and why it is simply only making your dieting and weight loss journey harder.

Let's start off from the basics:

What is gluten?

Gluten is a protein found in wheat, rye, and barley that is commonly found in bread, beer, pasta, and a wide range of other processed foods. 🥐🥯🍞🥖🥨

Who should avoid gluten? 👩🏽‍💼

People who have celiac disease, which is a condition that results in poor absorption of nutrients from food due to intestinal damage. However, this only accounts for 1% of the population, and it is those people who should strictly follow a gluten free diet. Celiac disease is diagnosed through blood tests and bowel tests.

Would following a gluten free diet help me in my fat loss goals?

No, there is no scientific evidence to back this up, despite of all the hype about this. Gluten free does not mean low in fat/sugar/calories... it simply means... well... that the food item is free from gluten. 🤷🏼‍♀️ That's all. It has no other additional "benefits"

As always;

Diet SMARTER, not harder 😉

23/01/2019

Are you eating healthy but still not losing fat?

📌 Here is what is probably happening!

📌 Start by tracking your calories and try to not overlook the "minor" details, as they might seem minor, but this is what makes someone able to lose weight or hit rock bottom.

📌 Make sure you are tracking oils and butters that you use to cook foods and also keep into account daily snacks, beverages and nibbles.

📌 We often add up unnecessary calories while cooking by nibbling/tasting food, and most of the time, we are not even conscious about it!

📌 They all add up, even if you didn't take them into account!

Happy Wednesday guys, may you all have a fantastic, strong and productive week! 💪🏽

14/01/2019

We are ready for the week!
Are you? ;)

09/01/2019

Would chocolate🍫 make me fat?
What about banana?🍌 What about potatoes? 🥔
Pasta? Bread? Mayonnaise, nuts... and the list goes on!

These are all questions I get asked on a frequent basis.. questions that I myself used to ask in the past. 👩🏽‍💼

There's no simple answer to these questions, and I cannot give a "yes" or a "no" answer. You cannot and shouldn't classify foods as good or bad, this will only instill a bad relationship with food.

Look at food for what it really is.... and decide if a particular food is in accordance with your goals by looking at the whole day, and not just by looking at that particular food on its own.

👩🏽‍💼 Lets take a simple example:

Person X wishes to lose body fat and needs to stick with a 1800 calorie limit in order to achieve healthy weight loss of 0.5-1Kg per week.

Now lets consider 2 different scenarios for person X:

1) Person X decides to eat 2000 calories daily all coming from clean sources

2) Person X decides to eat 1800 calories daily, mostly coming from clean sources, but also takes a chocolate bar occasionally. (while still being calorie conscious and making sure not to exceed her daily calorie goal)

Better results are expected in the second scenario! Because although quality of food matters, quantity of food (hence calories) matters BIG TIME .. and you know what? in the second scenario, this person is probably happier, cause favorite foods were not eliminated completely.

You can lose weight while still eating your favorite foods! YOU CAN!

Hope you enjoyed today's post, like my page to support me if you enjoy my free content

08/01/2019

The fitness industry really seems to be over-complicating things when it comes to fat loss, they are going into really complex issues that are (almost) irrelevant. They start mentioning things like meal frequency, carbohydrates, hormones i.e insulin, leptin and so on... Its like they want to make it seem that weight loss is near impossible to achieve, it's like almost witchcraft (lol) 🤦🏽‍♀️

There are instances where certain medical conditions or medications might be lowering your energy expenditure, but that doesn't mean that weight loss is impossible, it simply means that you need to adjust your daily calories to make it fit YOUR needs.

For the majority of people, weight loss is really simple, not easy, but simple.

It is all about energy balance! ⚖️ if you are not losing fat, it simply means that you are not in a calorie deficit.

Throughout my experience as a Dietitian and a personal trainer, I met quite a lot of individuals who approached me showing concerns that they are not achieving their goals because of their hormones, however, when they take a blood test, 98% of the time it turns out that their hormone levels are all in check and that there is absolutely nothing wrong in their bodies!

So, simply put, if your goal is to lose fat, you need to be eating in a calorie deficit, and you need to MAKE SURE that you are actually in a calorie deficit! If this simple, yet fundamental factor is not in check, you will NOT see results! no ifs or buts!

We tend to underestimate the amount of calories we eat by a very significant amount while over estimate the calories we burn during the day, and studies keep showing this again and again! 📊 So grab a pen and a paper, and reflect on your food intake as precisely as you can, without leaving anything out, (yeah, not even the left overs from your kids plate.. it all adds up!)

✴️STICK TO THE BASICS!✴️

If you want to lose fat:
👉🏾Find out your maintenance calories (which you can easily do on an online calculator),
👉🏾Then eat in a 20-35% deficit,(People having higher body fat can afford higher deficits)
👉🏾Follow this for a couple of weeks and see what happens!

And if you seek help, make sure you are getting it from the right health professionals! Seek someone who is a state registered nutritionist or Dietitian (if medical issues are involved) These are the ONLY people who are experts in this area!

Stop giving money to people who make your life sad by convincing you that you must absolutely take a protein shake for breakfast, or some other weird unnecessary strategy.

Oh, and add some resistance training 3x weekly, it does wonders!!! 💪🏽

Hope this helps!!
Happy Tuesday!

12/12/2018

Gift vouchers now available!

14/11/2018

As someone who had previously struggled with getting in shape, I've been told a lot of bullsh*t from the fitness industry on what I needed to do and not do to achieve my goal..

It was not untill I educated myself untill I started seeing progress and MAINTAINING it!

So here are a few quick tips that I wish someone had told me in the beginning of my fat loss journey. 👩‍🏫

👉🏼 If you are not losing fat on a certain amount of calories, that means that you are not in a calorie defecit, PERIOD. We tend to look for complex answers as to why we might not be seeing progress, but the answer is most of the time that simple.🤷🏼‍♀️

👉🏼 Yes.. you might be on the same amount of calories that previously made you successful in fat loss.. but that number is not eternal, it can change cause your calorie needs depends on a lot of variables.

👉🏼 You do not have to religiously eat "clean" all the time and strictly ban "bad" foods because a particular bad food will "automatically make you fat" , it doesn't work that way, a sustained calorie surplus would make you gain weight.

👉🏼 "Calorie tracking is stupid" and "it's all about the quality and not quantity" well.... Not really.. quantity matters... Calories matter. The quality of food is more likely to affect your health and how you feel, rather than the rate of fat loss, but keep in mind that excessive good quality food (leading to excessive calorie surplus) would hinder your fat loss goal.

So, my suggestion is to get the majority of your calories from good wholesome and quality food, in an amount and quantity that suits YOUR calorie needs!

Don't just "diet" hard, but diet smart ;)

Hope this helps and hope you are all having a fantastic and productive week!

Much love,

Miriam
State registered Nutritionist and Dietitian

05/11/2018

This whole thing contains only 600 calories 🙌🏼🙌🏼

This simple recepie is fantastic, cause all I did was:
👉🏼 boil my leftover vegetables until soft
👉🏼 mashed the vegetables
👉🏼 added two eggs, salt and pepper
👉🏼 Put vegetable mash on baking dish
👉🏼 Sprinkle some parmesan cheese on top. (28g)
👉🏼 Cook in oven until golden 😍

Exact ingredients and macro nutrient breakdown in the photos below 👇🏼

This is great to serve as a side dish 😊 can easily give 6 portions, containing only 100 calories each 😎

Eating healthy does not mean eating less 👌🏼

Tip 💡 : boil your vegetables in as little water as possible to mantain nutrients as much as possible

31/08/2018

This is so painfully true.

Save yourself hassle and time, and get what you need from the right health professionals!
State registered Dietitians and qualified nutritionists will guide you properly towards your goals using evidence based knowledge!

20/08/2018

Stop categorizing foods as ''good" or "bad."

Sure, some foods are more nutritious than others, but completely restricting yourself from a certain food will make you crave it even more!

is not our enemy, food is here to help us live great lives. Most of the time, that means lots of nourishing foods, but sometimes that could mean a cookie or two, cause well, cookies are damn tasty.

14/08/2018

Having a supportive environment during your weight loss journey can make a lot of difference. When we are supporting someone trying to lose weight, we might say hurtful things, even though we have good intentions. So here are my top 5 things to NOT tell to someone who is trying to lose weight.

1. “Let’s go get cake and some drinks” “Mhux ta darba jew!”

Just stop being the food pusher really. Stop making it harder for them. “Just one bite” or “you deserve it” or “but it’s more fun if we eat this or that” JUST STOP 🙅🏽‍♀️. Temping the person with foods he/she is trying to stay away from is far from being supportive.

2. "What are you eating today? I bet its chicken and salad."

Avoid commenting on someone else’s food. Yep we’re trying to make changes in our lifestyles and be healthy, and we seem the strange people because being healthy is apparently not the norm. Yes my food is different than anyone of my colleagues or friends, but that is ok because that is MY goal, no need to pointing it out every single time. Thanks. Bye. 🙋🏽‍♀️

3. "You only lost X amount of kgs?"

Weight loss is not easy, please be supportive and congratulate us on our achievements, no matter how small they might seem to you. Even if you do not see any noticeable differences in the person, avoid showing disappointment, and focus on complimenting the person and congratulating them for what they have managed so far.

4. "Should you really be eating that? "

Try avoid being the food police and questioning every bite someone takes. Instilling guilt and shame is not likely to be helpful. If you see a friend struggling with her diet, instead of assuming what they should eat or not eat, focus on being there for them and ask them how you can be of help without putting food on the center of the attention.

5. “Just don’t eat so much”

You really think I haven’t thought of that? If it was that easy for me don’t you think I would have done that? 🤦🏽‍♀️

I have found weight loss to be an emotional battle rather than anything else, and if it was that easy, than overweight and obesity wouldn’t be such a problem, no?
Also, using words like ‘just’ makes the person feel inferior and it could make them feel like they are the only ones having difficulty losing weight, which is of course not the case.

Remember to support and empower each other ❤️

My Nutrition Ally

01/04/2019

30/01/2019

23/01/2019

14/01/2019

09/01/2019

08/01/2019

12/12/2018

14/11/2018

05/11/2018

31/08/2018

20/08/2018

14/08/2018

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