A year from now you will wish you had started today.
Weight loss
Our Dietitians have helped hundreds of clients achieve weight loss and keep it off. The key to long term weight loss is making healthy lifestyle changes that are realistic and long-lasting. Forget short term diets that leave you feeling miserable and deprived - this approach is not sustainable and will only lead to weight gain down the track.
We will work with you to build healthy eating habits that don't feel like a huge sacrifice and set you on the path to achieving your weight loss goals.
Why see a dietitian for weight loss
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ACCOUNTABILITY
Research tells us that external accountability can significantly increase our chance of weight loss success (Middleton et al. 2012). Having answer-ability to someone else can help keep you on track to achieve your health and wellness goals. Our dietitians offer a non-judgmental approach to motivate you to lose weight and not get derailed by small setbacks.
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Individualised goal setting
Rather than providing you with a list of generic diet recommendations, we will work with you to develop personalised goals that are achievable and sustainable. Effective goal setting involves evaluating motivation and lifestyle factors and assessing barriers to change. Everyone is unique with different eating patterns, exercise habits, genetics and varying body weight goals. It is crucial to receive an individualised approach to goal setting to lose weight.
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Recipes and healthy snacks
When trying to lose weight it helps to be inspired to eat well. We can offer delicious recipes containing healthy foods for optimal health.
A lot of people get stuck for nutritious snack ideas and can end up eating more calories from snacks than the meals themselves. Our dietitians can suggest healthier snack swaps (both homemade and pre-bought) that suit your preferences.
We offer a meal planning service on top of individual consultations which can be used for further healthy meal and snack inspiration. You can read more about meal plans here.
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knowledge
Increase your knowledge about nutrition so you can make more informed decisions. There is a lot of misinformation around nutrition on the internet. Be aware of people with no nutritional training that are trying to sell you their books or supplements. A recent study reviewed popular Australian Instagram accounts that had over 100,000 followers providing nutrition advice, and out of all their posts none were considered "excellent" quality and only 6.1% were considered "good"; the rest were considered poor or mediocre (Denniss et al. 2024). Seeking advice from the wrong sources is not recommended.
Our Dietitians have completed a Bachelor of Science in Nutrition as well as a post graduate Diploma in Dietetics. They are highly experienced and their knowledge and experience means they can clear up any confusion and dispel nutrition myths to ensure you are not being victim to false claims. They can equip you with the evidenced based nutrition knowledge and tools you need to be able to sift through all the information out there and identify the real from the fake.
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support
We eat for a multitude of reasons - hunger, boredom, stress, low mood, habit. A lot of people know what to do but need that support to implement healthy lifestyle changes. In these cases, nutrition education is only a small part of the equation, and more time will be allocated to changing perspectives on eating and activity habits, understanding inner motivation and overcoming barriers.
a dietitians perspective on Common weight loss stratergies
INTERMITTENT FASTING FOR WEIGHT LOSS
Intermittent fasting is a dietary regime that alternates between periods of eating and fasting. There are several variations, such as the 5:2 diet, 16:8, the alternate day fasting.
There are pros and cons to this weight loss method. Studies have indicated that intermittent fasting is as effective at weight loss - though not more effective- as other diets that cause a calorie deficit (Welton et al. 2020). The pros of intermittent fasting is that it can make you more mindful around your eating habits and it does not encourage cutting out any major food groups.
The cons are that it can lead to slightly more muscle loss compared to other weight loss programs (Williamson et al. 2021). It may not fit well within your lifestyle, your exercise habits or social life and therefore, for some, is not sustainable. Intermittent fasting may also go against your intuition as you are ignoring your natural hunger and fullness cues. When we restrict food when hungry, this can affect mood and cause irritability, low energy levels and declined cognitive performance.
Katie uses a form of intermittent fasting (known as time restricted eating or TRE) with some individuals, where it may suit their personality type, health goals and their lifestyle.
KETO DIET FOR WEIGHT LOSS
A diet that is negligible in carbohydrates is a keto diet. A 2021 study in Nutrients found the long-term adherence to a keto diet was difficult for most participants (Laundry et al).
Pitfalls of the keto diet for losing weight include:
Often lacks fibre as you are removing wholegrains and fruit which are fibre rich foods and essential for gut health.
Undesirable symptoms such as migraines, irritability, constipation, muscle cramps, sleep deprivation.
Risk of diabetic ketoacidosis in people with type 1 diabetes or type 2 diabetes on certain medications
An increased fat intake may increase LDL (bad) cholesterol.
LOW CARBOHYDRATE DIET FOR LOSING WEIGHT
The three macronutrients in our food are carbohydrates (often referred to as carbs), protein and fat. They are macronutients because they provide energy (calories/kilojoules). Carbohydates are found in grains such as bread, pasta, rice, fruit, starchy vegetables, milk, yoghurt, legumes. Many low carbohydrate diets exist with varying limits on the type and amount of carbs you can eat.
While many people tend to turn to low-carb diets to lose weight, the research around this effect is not completely cut and dry. A 2022 Cochrane Database systematic review looked at 61 randomized controlled trials with nearly 7,000 participants placed on either a low-carb diet (less than 45% of total energy) or balanced-carb (45% to 65% of total energy) diet. Interestingly, findings showed little to no difference in weight loss in both participants living with type 2 diabetes and participants without type 2 diabetes, especially over the long term (Naude et al.).
While weight loss may be achievable on a low-carb diet, research has shown that the initial weight loss is at least partly due to loss of water weight (as carbs are stored with glycogen in the body alongside water molecules). Fat loss does tend to happen with diet adherence, but after adherence wanes, the effect is similar to other diets after one year.
As a population, we tend to over eat carbs. We do know that moderating carb intake can be beneficial if you are trying to reduce your blood sugar level. Katie's approach may involve moderating intake of carbs depending on individual circumstances and weight loss goals.
MEDITTERANEAN DIET FOR WEIGHT LOSs
The Mediterranean diet is low in saturated fat, trans fat and is rich in healthy fats such as mono- and poly- unsaturated fatty acids. A Mediterranean diet is comprised predominantly of vegetables, legumes, wholegrains, olive oil, oily fish, fruit, nuts and seeds. Unlike the Western diet, it is low in processed foods and high in fibre rich foods such as whole grains, fruits, vegetables and legumes. A Mediterranean diet is also considered an anti-inflammatory diet.
Studies have shown that a Mediterranean diet can lower cholesterol, reduce blood sugar, lower inflammation and help you lose weight (Mancini et al.).
In clinic, Katie can provide further education and tools on how to adopt elements on the Mediterranean eating pattern.
calorie counting for weight loss
To lose weight you need to be in a calorie deficit. Therefore counting calories can be an effective tool to ensure you remain under your total daily energy expenditure. There are, however, some downfalls to be aware of:
There can be up to a 25% inaccuracy in the calorie amount listed on nutrition information panels.
Not all calories are created equally, for instance 1 calorie from refined sugar is going to act differently in the body compared to 1 calorie from a high biological value protein.
In an effort to eat fewer calories, you may be tempted to substitute nutritious foods such as nuts and olive oil which are naturally calorie dense with foods like lollies, which, while containing fewer calories per gram, are negligible in nutrition.
It can lead to disordered eating behaviours.
For the right person, educating yourself about the rough calorie content of foods can help you lose weight but it should not be the only focus. A balanced diet is key.
low fat diet for losing weight
Low fat diets were popular in the 80s and 90s, they promised loss of excess body fat based on the premise that 1) fat contains the most amount of calories per gram compared to carbohydrates and protein (which is true) and 2) the body does not need to expend any additional energy to convert it to fat in the body (which is also true). Unfortunately, when low fat diets were popular people replaced fat (all types of fats) with refined grains which we now know is not beneficial for health. Research tells us that mono- and poly- unsaturated fats (found in avocado, nuts, seeds, olive oil, oily fish) are healthy and can improve brain function, reduce risk of heart disease and promote absorption of fat-soluble vitamins. It is important to limit saturated fat and trans fat but it is not recommended for most people to reduce total fat intake to below 20% of your total energy intake.
In terms of how effective low fat diets are in comparison to low carbohydrate diets, systematic reviews have demonstrated that both diets lead to a similar amount of short term weight loss, but (for both diets) 1-2 years down the track most people have regained the weight they lost.
In clinic, Katie can assess your dietary fat intake and let you know if you are consuming too much or too little for your health and weight loss goals.
seeing a dietitian FAQs
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The initial appointment will involve questions around your personal health goals, past weight loss attempts, dietary intake and individual circumstances. With that information Katie will provide education around the best approach for you and develop a plan or set of dietary and lifestyle goals to work on.
During weight loss appointments, Katie will discuss the anticipated speed of weight loss, provide sample meal ideas for effective weight loss, provide education around how to navigate calories and portion control and offer additional strategies for maintaining weight loss.
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The amount of appointments will vary from person-to-person. We know from the research that you are significantly more likely to achieve healthy weight loss if you have the support and guidance of a health professional experienced in weight loss. An credentialed Nutritionist/Dietitian will not only increase your nutrition knowledge but provide that 1:1 coaching and counselling throughout the journey. For some people it helps to receive support more regularly, such as fortnightly, wheras others like to go at a slower pace (monthly or every second month). Studies have found that it takes at least 10 weeks for new habits to form (Lally et al. 2010) so when trying to lose weight it is best to commit to the process and not expect drastic changes from just one or two appointments.
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During your sessions you will learn about:
The different macronutrients (protein, carbohydrates, fat) and the correct split for you
Your individual energy requirements (or calorie/kilojoule needs)
How to make simple swaps to reduce sugar intake, replace foods high in saturated fats with healthier mono- and poly- unsaturated fats, switch refined grains to wholegrains etc.
How to label read (for instance what amount of saturated fat, sodium, added sugars, fibre etc to aim for)
How to menu plan to incorporate nutritious foods you enjoy
How to change your mindset around food to take you out of that "on" and "off" diet approach
Mindful eating practices such as eating slowly, sitting down to eat.
With Katie's expertise you will be given the tools and knowledge you need to ensure you achieve a balanced diet for life.
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Only if you wish to be. For some people being weighed can lead to unhelpful thoughts. Katie will always ask for permission beforehand.
Measuring waist circumference can be another way to measure weight loss progress, sometimes when you lose weight you lose it from the waist first before you notice any changes on the scales. Katie can measure your waist circumference in clinic as well as or instead of measuring weight.
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Yes, you can achieve body recomposition, which involves losing fat while simultaneously gaining muscle but the process takes longer. You need to be in a mild calorie deficit to promote weight loss whilst providing enough nutrition, specifically protein, for muscle gains. It is also crucial to increase physical activity, specifically weight resistance training during this period. The overall rate of weight loss needs to be slow and gradual to not effect muscle mass gains and reduce the chance of weight gain (from fat) down the track.
In clinic, Katie can calculate your recommended calorie and protein intake to reduce fat cells whilst at the same time work on gaining muscle.
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Injectable weight loss medication such as Ozempic and Saxenda mimics the gut peptide Glucagon-like peptide-1 (GLP-1). GLP-1 is a hormone that is produced and released in the gut in response to food.
The hormone binds to receptors in the brain, sending out signals to increase insulin production, decrease glucagon secretion (a hormone that helps lower blood glucose levels), and slow down gastric emptying – making you feel fuller for longer.
For these reasons, Ozempic and Saxenda can be an effective tool to lose weight, however it is worth pointing out that the results can be temporary. A study of 1,961 participants revealed that once the injections were discontinued, the participants who were taking the injections regained the majority (two-thirds) of the weight they lost. All the positive changes they saw in their blood pressure, blood lipids, and Haemoglobin A1C were also reversed.
There is some research indicating that Ozempic and Saxenda can cause some muscle loss which is why it is important to work with an Accredited Practising Dietitian and your GP when taking these medication. Working with a Dietitian can ensure all your vitamin and mineral requirements are met, you are consuming adequate protein (to prevent loss of muscle mass) and help you create healthy eating habits that will last beyond the time you are taking the injectables.
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It can be disheartening when weight loss efforts are not leading to changes on the scale. This can lead to people giving up on their weight loss endeavours.
Firstly, it is important to not solely look at the scales to measure success, dietary changes can lead to so many health benefits including improvements in energy levels, bowel habits, better sleep, increased mood, reduced pain and other markers that are harder to track such as better cellular health, improved hormone balance, increase in longevity and health of vital organs.
If you've been making dietary changes but not losing weight AND you have not noticed any other non-weight related improvements, here are some questions to ask yourself:
Are you getting your nutrition information from the correct sources?
Could you have miscalculated your calorie intake (or energy intake)?
Are you being consistent?
Is there a mismatch with your expectations and results?
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Fad diets are attractive to consumers wanting a quick fix, however, for the vast majority of people this type of dieting does more harm than good. Diets that promise rapid weight loss help you drop the kilos in the short term but the evidence is clear that they are unsuccessful in the longer term and often cause people to subsequently gain weight .
Risks of fad diets:
Affects hormones
Affects energy levels
Increases cravings
Metabolic slowdown
Lower mood and irritability.
Diet culture blames a lack of will power when diets fail, when in fact they were not realistic to begin with. When you cut out major food groups, skip too many meals, slash your calories too drastically, the body downregulates your metabolism. In metabolic slowdown your basal metabolic rate (the amount of energy you expend at rest) drops, your appetite regulator hormones are affected, food obsession can occur, cravings increase - these all contribute to an unsuccessful experience. As soon as you return to a normal pattern of eating, the body grabs onto the calories you are consuming, and this leads to weight regain (Busetto et al. 2021). In most cases, several months later, people end up with more weight on than what they started with.
Despite the potentials harms of fad dieting. Research tells us that if you have lost weight in the past (even if only short term!) using one of these fad diets, you are more likely to keep returning to them. This is referred to as the yo-yo dieting cycle.
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Yes, Katie consults with couples in her clinic who want to lose weight together. It really helps to have the support of a partner or spouse when making lifelong lifestyle changes to lose weight. Katie can work with you both to improve eating patterns at home that will benefit the entire household.
If you are interested in being seen as a couple, please write “for a couple” in the comments section when booking.
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BMI is used as a quick, easy way to measure your weight in comparison to your height. It does not take into account individual factors such as muscle mass or body composition, age, racial, sex difference and genetics.
In some situations, it can be a useful tool for screening for overweight or obesity but it is best to look at the whole picture. Most importantly, we want you to reach a healthy weight you are happy and feel comfortable at.
References
Middleton KM, Patidar SM, Perri MG. The impact of extended care on the long-term maintenance of weight loss: a systematic review and meta-analysis. Obes Rev. 2012;13(6):509–517
Denniss E, Lindberg R, Marchese L, McNaughton S. #Fail: the quality and accuracy of nutrition-related information by influential Australian Instagram accounts. Int J Behav Nutr Phys Act. 2024; 14;21(1):16.
Busetto L, Bettini S, Makaronidis J, Roberts C, Halford J, Batterham R. Mechanisms of weight regain. Euro J Int Medicine. 2021; 93; 3-7.
Welton S, Minty R, O'Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss. Canadian Family Physician February 2020, 66 (2) 117-125
Williamson E, Moore D. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr 2021, 8.
Naude C, Brand A, Schnoonees A, Nguyen K, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev 2022; 1 (1).
Laundry M, Crimarco A, Perelman D, Durand L, Petlura C, Aronica L, Robinson J, Jim S, Gardner C. Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial. Nutrients 2021; 13(3):967.
Mancini J, Filion K, Atallah R, Eisenberg M. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. Am J or Med. 2016; 129 (4): 407-415.
Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: modelling habit formation in the real world. Euro J Soc Psychol. 2010;40:998–1009.