We caught up with Dr. Shady Labib who answered our health and nutrition questions. Labib is the founder of Nutivate, an online nutrition coaching company. He is an award winning and UK-registered Associate Nutritionist, with an MSc in Clinical and Public Health Nutrition from University College London (UCL), and a masters from Precision Nutrition Canada. Labib is one of the most respected voices in health with having helped over 1,000 clients in the last 9 years to get fit and live healthy lives. Here he shares with Source Beauty his invaluable info on everything from fat loss to eating breakfast.
1. What are the three types of food you recommend having on a diet?
Vegetables (bell peppers, spinach, broccoli), fruits (plums, apricots, cherries, berries) and protein (fish).
2. How do you feel about cutting carbohydrates and sugar from your daily intake to lose fat?
It’s a myth that you need to cut off carbs. However, you need to choose whole sources of carbs and eat them in the right portions and at the right timing. As for sugars you should limit processed sugars as much as possible.
3. What are your thoughts on intermittent fasting vs small meals throughout the day?
This really depends on the individual. There is no one size fits all when it comes to planning the number of meals per day. The best way to know if it works for you is to see whether or not you feel relaxed doing it and not obsessing about meals. Also by checking your body composition to see how each method impacts your body.
4. Is it true that we should not eat at least two hours before bed?
Generally speaking, it is not advisable to eat right before bedtime because it can affect the quality of your sleep. However, you can always go for a light snack if you feel hungry.
5. Flaxseed oil is known for its health benefits. How can it be incorporated into our diet?
Flaxseed oil is high in ALA omega 3 fatty acids, so it has an anti-inflammatory effect on the body. You can simply add it to your salads and to cheeses. Also it’s not as effective if you heat it up, so I would avoid that.
6. When it comes to snacking, what are some healthy ways to eat sugar-free peanut butter?
Personally, I love adding peanut butter to apples. It’s a great combination which works well together. You can try to add it to your yogurt. Peanut butter is a great source of protein and potassium which helps lower the risk of heart diseases and makes it ideal for vegetarians and non meat eaters, it also contains Omega 9 fats that helps in boosting the body’s energy. In addition, the iron and magnesium in peanut butter improves our body’s blood circulation.
7. What types of chocolate are good to consume?
The best chocolate is 85% dark chocolate. Of course, for some people it might be too bitter. In that case you can try melting it and dip it with strawberries or bananas. Alternatively, you can go for 70% dark chocolate, but it will contain some sugar
8. When is it the best time to eat energy balls and protein bars?
Ideally they’re great to have when you’re on the go. If you know you have a long day ahead and you don’t have time to eat a proper meal then they would be a great substitute.So instead of snacking on whatever processed foods that come your way, you can have a protein bar or an energy ball in your handbag.
9. Why is almond and chickpea flour a better option than wheat flour?
It’s not necessarily a better option. Whole wheat flour is very nutritious. However, it can cause problems for those who have gluten sensitivities. Chickpea flour is superior because it contains a higher percentage of protein.
10. Can a daily cup of tea help in achieving a healthier body? What is your favourite kind of tea?
Yes, green tea is high in EGCG, an antioxidant that can help the body fight cell damage. But do not over drink it as it can cause stomach upset and constipation.
Dr. Shady Labib (Founder of Nutivate)