September 18, 2014 by  
Filed under Health Blog

While regular exercise is important for good health, what we put in our mouths is the main factor when it comes to weight loss.

Clients have consulted me for advice about weight loss for over 20 years and I’ve found most of them are not consuming anywhere near enough fibre. Most have been brainwashed (by advertising) into thinking that getting enough fibre requires starting your day with a bowl of cereal. However, that’s not usually the best form of fibre and it’s often the best way to put on weight!

Starting your day with a bowl of carbohydrate-rich cereal will increase your blood insulin levels and, unless you go for a run to burn off this energy – it will probably find a direct route to your hips and belly!

It is far better to begin your day with a protein-rich breakfast and eggs are a great option. Eggs are best eaten poached or soft-boiled as the yolks contain more nutrients when they are still runny. If you have time, fry up some onion, garlic, capsicum, tomatoes and mushrooms to have with your eggs, which is an excellent way to start your day. Alternative days you could have a bowl of oatmeal, quinoa or amaranth porridge (using rice milk or almond milk) with chopped pears and a sprinkle of cinnamon.
If you want to lose weight, I also recommend that you mainly consume foods that are rich in soluble fibre such as lentils, pears, oat bran, oatmeal, nuts, beans, apples, blueberries, celery, strawberries and dried peas, and eat plenty of foods that contain insoluble fibre which is important if you suffer from constipation. These foods include dark green leafy vegetables and broccoli, onions, grapes, brown rice, tomatoes, green beans and cabbage. Many of these foods contain both soluble (dissolves in water) and insoluble fibre (doesn’t dissolve in water), which are important for good bowel health.

Other fat-burning foods include eggs, chicken breast and asparagus and natural supplements that may help fat-burning may include flaxseed*, garlic oil, psyllium and fish oil* supplements (but avoid the cheap variety as they can contain toxic heavy metals).

Other things you can do to help with weight loss is to swap white potatoes for sweet potatoes (but limit these) and avoid or reduce other starchy vegetables such as pumpkins and corn; exchange fruit juice for the fruit itself and limit fruit to 2 to 3 serves of fruit a day (for example, 1 serve = 1 apple) and avoid or reduce grain foods such as pasta, bread, crackers, etc.

Before you know it you will be losing weight, increasing your energy levels and providing your body with large amounts of nutrients which may help prevent disease.

* If you are suffering from Pyroluria (, you need to avoid flaxseed and fish oil supplements and a number of other supplements. Consult your Naturopathic Physician for testing for this genetic condition and for individual treatment advice.

Yours In Great Health,
Sar Rooney BHSc., ND., DC., DASc., GDSc. (Hons), MATMS, MNHAA, MHATO
Naturopathic Medicine practitioner, Lecturer, Researcher
Earth Medicine TM
Email: [email protected]


Helping you achieve optimal wellness, hormonal balance and disease prevention with personalised, professional naturopathic health care, clinical pathology testing and individually-prescribed high-quality herbal medicines and supplements 


Specializing in Anxiety & Depression | Women’s Health | Chronic Fatigue | Natural Hormone Therapy | Thyroid Disorders | Digestive Health | Autoimmune Disease | Genetic Polymorphisms & Nutrigenomics | Nutritional Medicine | Counselling | Optimal Wellness & Disease Prevention with a Clinical Focus on Identifying & Resolving the Underlying Causes of Symptoms and Disease. 

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Disclaimer: The information provided is not intended to replace medical advice or treatment. Please note: I am not a medical practitioner.



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