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So today, I just wanted to come on, I know that a lot of people really struggle with snacking and I always believed that if you understand the science and the reasons why I’ve asked you all not to snack then it makes it much easier to stop snacking. So that’s my kind of reasoning for it. I want you to, you know, recognise your snacking cues as well and then I’m going to give you some tips to move onto no snacking and I very much want to highlight the fact that I’ve said to move on to no snacking. You know that there the goal with ShowMe.Fit, it is not to be 100% perfect 100% of the time. I think that’s just really difficult and you could have set yourself up for failure, you know, this is your ultimate aim – to stop snacking, not necessarily like the endgame so, you know, do be gentle and be kind to yourself you know if you do have a snack. I’m going to go through what you need to look for when you’re reaching for a snack so don’t be too hard on yourself.

Right, so snacking has become a multi-million pound business. I was talking to a client earlier today and I said look there’s an aisle in the supermarket for crisps, for biscuits, for chocolate, for fizzy drinks and everything. That doesn’t mean to say that it’s right. The supermarkets and the food manufacturers once you snack… that doesn’t mean to say you need to be reaching for them. We’re not designed to constantly need snacks and as I said before we are not ask me to change everything at once so do be you know be gentle on yourself and be kind and it is a process this not the endgame.

So, I’m going to give you the reasons why and what happens when you snack really. Snacking raises your insulin levels… basically snacking raises insulin so whenever you eat your body secretes insulin, this gets sugar from your blood stream, to your cells and then onto your liver and then your muscles for storage. These storage units in your muscles only take what they need. They are not greedy, they don’t need to take a surplus. So, if you still have sugar hanging out in your blood stream that isn’t used by the storage units your liver then converts this to triglycerides and then insulin, then stores this is fat to be used later. So insulin is known, quite often, as the fat storage hormone. Every time you snack, you will raise this insulin. Now, some snacks will raise insulin more, so things like sugar, anything like chocolate, muffins, cakes, biscuits, fizzy drinks – they were all raise your insulin much more; but even something healthy like some fruit, some carrot sticks, nuts – they would also raise insulin. Not to such a big extent but they will raise. So every time you snack it keeps your insulin elevated which makes your body more readily store fat. So that is a really good reason, I think, to sort of stop snacking.

Snacking also increases calories… however, quite often a lot of the snacks that are available in the supermarket shelves, they are high in calories but they are low in nutrients. So think of things like crisps, doughnuts and stuff – there is nothing of nutritional value for your body. So it is kind of typical, if you start snacking you can’t stop. It’s because your body is saying I haven’t got any nutrients, I need nutrients you’re, not providing them for me so therefore I’m going to keep sending out that hunger signal and you’ll just keep on snacking. Almost that kind of “I can’t stop” unavoidable. So yeah, I just find that people, I’m the same once I start snacking, it’s very difficult stop

The next one is you’re snacking for the wrong reason… you get stressed at work so you reach for a muffin, or you did well at something so you reach for some biscuits as a reward, or you’re sitting at home on the sofa after your evening meal and then there was a commercial on and it prompted you like lovely chocolate, or some ice cream and you thought, ‘actually that looks really nice, I’ve got some ice cream in my fridge, brilliant I’ll go and have that’. So that’s not hunger. You’re snacking because something has connected your body and brain with the need for reward and gratification, rather than actual hunger. So, I think it’s really important to track your eating habits. Work out whether you’re actually hungry or whether you are snacking for a different reason. If you are hungry then you need to work out why you were hungry – Did you not eat enough at the previous meal? Did you skip or miss a meal? Did you not have enough protein on that meal? We will go into sort of hunger but you need to really really recognise what your trigger is for your snacking. I say to clients, “is it stomach hunger?” i.e. genuinely you are hungry… in which case we look at the previous meal or is it what’s often called mouth or brain hunger. So, either it’s a trigger in your brain or it’s just your mouth needing something in to eat, as opposed to actual hunger. Basically, the reason for snacking for a lot of people, is they’ve connected snacking with reward and gratification.


Now late night snacking… now, this is where most people inadvertently snack and actually this is where most “diets” are likely to fail. Obviously at ShowM.Fit we don’t like to call this a diet, this is more of a healthy eating plan. I don’t like the word “diet”, they always fail but most diets are likely to fail in the evening. You snack, you feel guilty and so you snack to ease that guilt or you just sort of carry on eating. Now late night snacking has actually been shown to store more fat. Unfortunately this is particularly true in females that are over 40s. This is because as we, I mean we by women, get older we have more of a tendency to get insulin resistant or insulin sensitive. This means that actually in response to any food we pump out more insulin and as we just learned higher incident equals higher fat. So that’s why I don’t like the late night snacking, for that reason. It can just trigger insulin resistance. Another reason that late night snacking isn’t great is our digestive system. We have a circadian rhythm which tells us to go to sleep and to wake up, but our digestive systems also have a circadian rhythm. They use night time to clean up and they don’t digest our food, so at this time food is much more likely to be broken down in the liver and when the liver can’t deal with it, it packages up as triglycerides and stores it as fat to deal with the next day. Obviously if you’re constantly eating then you’ll never using your reserves of fat and that that’s sort of why you’re not using that fat storage. So yes we need to think about it so the night time is for the digestive system to do its work to clean up, so that late night snacking I would say to people actually once you’ve finished your evening meal whatever time that might be you need to really allow 12 hours before you have your next meal. You can survive 12 hours… I get people going “ohh I’m going to get really hungry”, if you think about it you know our bodies have evolved from a small snap of time we’ve evolved back in cave men times. They didn’t have a constant supply of food. Our bodies are very able to use our fat resources is that we could get. We’re very adapted to using fat that our body stores for energy so we don’t need to constantly snack. After not eating or snacking for 12 hours our body starts using up the stored sugar from our liver and it starts to burn fat so that’s great. Also our levels of insulin drop overnight so that usually is about 12 hours after not eating they drop ready for the next day and everything. But it’s good to give our digestive system a break and fire our body up for burning fat because that’s ultimately what we want to do and want to lose weight as we want to lose fat. We’re not really concerned about the number on the scales because that doesn’t accurately reflect how much fat you’re burning so we definitely want to be burning fat.

Now, if you’re just starting out on ShowMe.Fit you might find that your blood sugars all over the place, it actually might not be regulated and balanced. We’ve designed ShowMe.Fit to be what’s called a blood sugar balancing plan; where you’re you don’t have those massive energy spikes and energy dips of blood sugar, where you could have feel that hangry – when you’re angry, you’re so hungry that you constantly will just eat whatever is in front of you. We have to devise this to be very blood sugar balancing so your blood sugars should be on a very even keel throughout the day. I know that some of you have blood sugar monitors, you should find on this plan that your blood sugar throughout the day is on a much more of an even keel. If you’re just starting out you might find that your blood sugars aren’t balanced in which case you might find that you need to snack to tide you over. Remember this is a process, you’re working towards no snacking but you might find start with – the first week or two weeks, that you need to snack and we will go into later on what kind of snacks will be a good snack for you to do. The first of the most important things to work on with your with getting your blood sugar right is to making sure you’ve got protein. Now, every single meal at ShowMe.Fit and every single recipe, I have made sure that there is good levels of protein. Protein helps fill you up and helps produce satiety, which means you shouldn’t feel hungry. People think carbohydrates fill you up but actually carbohydrates only fill you up for one to two hours, protein fills you up for much longer and also fats fill you up – fats fill you up for even longer they’re usually three to four hours from proteins about two to three hours. So, actually putting some fat in your meal is very good and again we’re not we’re not completely low fat at ShowMe.Fit. I mean, with fat you have be moderate but we are not low fat – we’ve got eggs, we’ve got avocados, we’ve got extra Virgin olive oil, we’ve got nuts, we’ve got seeds – they all contain fat, so that’s good. You also need to work to help with your blood sugar levels on moving around, that’s why we really encourage you all to do some kind of exercise even if it’s walking. Walking, in fact, should be your number one goal with exercise we should all be aiming for as much movement throughout the day as we can. Then also sleep is really important and they have found this so many studies that those people that don’t sleep very well have dysregulated blood sugar levels, they end up needing more sugar and more carbohydrates, especially those highly refined sugary carbohydrates the next day much more and they will usually eat more calories on a day to day basis; especially the next day if they’ve had poor sleep, so you know, work on your blood sugar levels if you think they might be dysregulated before you remove your snacks.

How do you break your snacking habit?  I think the first thing is become aware of why you’re snacking. As I said before, stomach hunger or brain or mouth hunger? Before you reach for a snack have a think, pause for a bit, do a few deep breaths – why am I reaching for this snack? If it is genuine, rate to say on rate on a scale of 1 to 10 if you’re above 7 with 10 being the most hungry, if you’re above 7 you probably need to eat something. You’re hungry so therefore do eat, allow yourself something to eat. Don’t go too long being hungry because that just plummets your blood sugar levels too much and therefore that’s very difficult then to get up again so give yourself something to eat. Really really work out, be truthful to yourself – am I actually hungry here or am I reaching for it because it’s habit? Is it habit? Is it boredom? Is it stress? Why am I snacking? I think half the battle is actually becoming aware of why you are snacking. Then look at the particular time of day – some people have a trigger… what I would like you to do is identify your trigger. Some people it could be when they pick the kids up from school, others it’s getting home from work, it could be it’s muffin time in the in the office or something and everyone downs tools at 4:00 o’clock and reaches for the muffins. What is your trigger? Is there a trigger? Is there something that you reach for a snack and can you pre-empt this trigger? Can you change your routine at this time or distract yourself? So if you’ve become aware of the why and then you said actually I’m always reaching for a snack at three o’clock I’m a bit bored I’ve been working for a couple of hours I’m bored or I’ve done all my jobs for the day I’m bored at 3/4/5 o’clock, whatever it is, therefore I’m always reaching for something to pick me up… could you do something else at that time, just to start with, you need to change your routine, change what you’re doing to distract yourself – go for a walk, listen to some music, phone a friend, listen to a podcast, go for some stretching, do some exercise, anything that will just kind of break that trigger snack association. That brings me onto the third point – can you find a non-food reward. You’ve done well at work so therefore normally you would reward yourself with a glass of wine at night or a chocolate bar or something. What can you do that’s a non-food reward? Buy yourself some flowers, go for a nice walk with a friend or a partner, treat yourself to a massage, have a nice hot bath, have some “me” time. Check you’re not thirsty as well. Really common to actually find that you’re thirsty so maybe it’s at 3:00 o’clock but actually maybe you haven’t had anything to drink until since lunchtime so actually maybe you’re thirsty. Have a large glass of water, wait 20 minutes and see whether you still feel like you need a snack. You could have a herbal tea if you don’t like water or you can add something more interesting to your water if you find water a bit boring. I would say to people things like cucumber, mint or rosemary or crushed up fruit lemon lime or anything that will just you know take the taste too if you don’t like plain water.

So many of us, we rush through eating our food, we eat quickly, we’re eating in front of the computer, in front of our phone, in front of the television – so really slow down your eating. Think about how you eating, use a knife and fork, sit at the table, don’t have distractions and eating really slowly and chewing your food. It takes a while for our brain to recognise that we are full, so the slower you eat, the quicker and the more likely you are to reach that stomach and your brain in co-ordination with each other and thinking ‘actually I’ve had enough’ to reach. Number six, I said this a couple of times, don’t reach for the stars (sorry I’ve got spelling mistake there). Set yourself goals and ditch the easiest snack first, don’t try and go all out and go right that’s it I’m never going to snack again in my life, I am stopping them all. You’re just reaching too far – set yourself small goals. Is it easier to break the habit of the snack between breakfast and lunch first? I usually find it is with clients, especially if they’re having much better breakfasts with all the protein. All these recipes that are on ShowMe.Fit are good for that. So that’s usually the first snack that’s going. Do that for a week before you then break the next one. Don’t try and do it all, all at once. The results will come and actually I would think with weight loss I want you to look less at the results at the end, i.e. to lose weight and to be the weight that you want to be. What I want you to focus on more is the process to get you there, it’s all about making habits that stick for life that will allow you to then be the weight you want to be for life. Otherwise you’re just going back to eating well for a period of time, which is easy, and then stopping – going back to your old habits, putting the weight back on, which is not great. Small steps, small goals and really working out that process is much, much healthier for you. Then if you’re massively craving something sweet (really common) that could be a blood sugar problem so going back to the previous point make sure your blood sugar is (this can take a couple of weeks to balance your blood sugars so don’t be too hard on yourself if you’re still starting out) and like I mentioned this a lot in the Facebook group but cinnamon, ground cinnamon is fantastic for helping with your blood sugar levels. So, if you were starting out on this programme and you always have something sweet after your meal or you know that after your evening meal you always crave something sweet, have a couple of tablespoons, not huge amount, of Greek yoghurt with a sprinkling of cinnamon. You can put a few berries with that if you want to make it a little bit sweeter. Have that, allow yourself to have that, it doesn’t need to be a big bowl – literally a couple of spoons and a teaspoon of ground cinnamon it’ll give you that sweet bit, the yoghurt has got the fat and the protein to help fill you up and it should be enough for your brain to go ‘I’ve had something sweet now I’m alright. I don’t need anything else’. Other things you could do after your evening meal if this is your tricky spot and I do find this a tricky spot with a lot of people, is going to clean your teeth. If you always after your evening meal go and sit on the sofa in the evening, now that’s your trigger for your brain to say “right where’s my snack? Where’s my sweet thing?”. So, to start with you’re going to need to switch up your routine slightly. You’re going to need to stop sitting on the sofa and maybe doing something first, so I advise cleaning your teeth, doing a stretch or a yoga session is quite nice, just get your body used to not sitting on the sofa and reaching for that trigger. Going for a walk now that it’s light outside in the evening, all these kinds of things are really positive things that you can do that will hopefully help you stop your snacking.

If you find yourself hungry… so, if you when you’ve looked at your snack and you’re reaching for the snack and you thought ‘hang on, am I am my stomach I’m hungry or my brain mouth hungry?’, if the answer is stomach hungry learn from why you were hungry. If you are hungry between breakfast and lunch look at the timings of those meals and look at the portion size. Was it enough to keep me going? Did I forget to put protein with it? Have I left it too long? Look at those things and learn from those mistakes. If you are genuinely hungry, then try to make smarter choices and with that I mean you want to include something that maybe might be sweet but actually want to include some kind of thing with protein and butter here so things like an Apple with a bit almond butter. You’ve got the Apple which is sweet, the almond butter which has got protein and fats, it’s low carb so it should keep your blood sugars nice and balanced and that’s a really good one. Celery with a bit of cashew nut butter. You can get some sliced Turkey with a few slices of avocado, so you’ve got the fat and the protein there which should help to fill you up without spiking your blood sugars too much. Some carrot sticks with some hummus. So you want to make choices that aren’t going to spike up your blood sugar levels. If you spike your blood sugar levels too much you can then actually find that you’re more hungry, so we have to make sure you’ve got some protein with that snack. It’s all about making some really smart goals when you come to stopping snacking. Your goal is to no snacking however I’m less focused on the goal but more the habits and the process and the systems that you integrate into your life to stop you. Otherwise, if you just say to stop snacking as your goal without putting a system in place it’s easy to do for a few days when motivation is high, but it can you can fail a bit if you haven’t got those systems in place. Rather than focusing on the goal you focus on what you want to change. So, I want to change how I’m eating, I want to slow down how I’m eating, I want to make free choices, I want to look at the timings, I want to make sure my portion size is good. One of the common mistakes is if you’ve got a snack drawer or cupboard in your house then how are you going to resist that? One of the main things is actually not to have the snacks or the food that you tend to overeat in the house. Could you shop online for a bit to stop any impulse buying? Could you speak to the other members of your house to support you if they need these snacks? Can they keep them somewhere where you can’t reach them or don’t know where they are (in their car, in a locked box, out of your knowledge, let alone out of sight but actually out of your knowledge). Really look at what timing your snacking occurs and can you pre-empt that time by doing something before that time. So, if it’s always 3:00 o’clock set a reminder on your phone 2:50 to go for a walk, you’re not in the house alone with your snacks that you probably shouldn’t have in your in your house in the first place. 


Boiled egg yes do that, again that would be a really good example of a snack. I quite often get to my clients, when they’re starting out, is actually to have some boiled eggs in the fridge because frankly, who is going to reach for a boiled egg? You’d have to be pretty hungry  and it’s not something that you’re going to reach for. That’s what I would call stomach hunger. If you’re reaching for an egg, is definitely not your mouth brain hunger that one. So yeah, boiled egg is a really good idea.

Absolutely and I would say the problem with that is probably that your hormones aren’t regulated and actually quite often what we’re needing at that time of the month is a mineral called magnesium. Now I can’t recommend supplements without knowing peoples medications, that would be really unethical of me but you can get magnesium in lots of leafy green vegetables from nuts and seeds. Quite often I find that people who are experiencing that, there’s really massive hunger and it’s usually a need for magnesium. Also make sure you’re eating enough at that time. It could be that your body is actually asking for a little bit more food and a few more calories so don’t deprive yourself at that time. Make sure that you are eating regular meals still. Maybe you need to increase your portion size slightly for those 1-2 days just before your period. I hope that helps.

I have got a 13 year old, a 16 year old and a 19 year old and I have lived with this non snacking and they do snack occasionally, my daughter probably more because she does an awful lot of sport but children – they don’t need to snack. I think slightly where we’ve gone wrong as a society is we are used to constantly having snacks. We teach our children from a really young age to need snacks. You’re going to your music class, you must take a snack. We’re going to tea at someone’s house, we’re going to have a snack there. Everything is snack, snack, snack; pick you up after school, you need a snack. I think it’s difficult with some schools, I don’t think necessarily the lunch times contain enough protein and therefore children will genuinely be hungry a couple of hours after unless I’ve been and worked at the school and they’re making sure they are increasing their protein for lunchtime. Again, do your children need that snack? Could they have some of the healthier choices that I recommended? Some Apple with some nut butter is a good snack for children and then you could have that if you were properly hungry.

If I’m working with someone, I can recommend supplements but not without knowing someone’s medical history. I’ve had several clients come to me and they put themselves on supplements thinking that it’s natural therefore it’s absolutely fine and I found they actually can make some conditions worse. In particular, thyroid conditions can be influenced by lots and lots of supplements so I’m always really cautious. Yes there are some supplements but the biggest thing actually is most of the supplements, to stop cravings, have actually got cinnamon in. Now using ground cinnamon as a spice will have no medication problems with that. You’re much better just to include a teaspoon of cinnamon a day, whether it’s in some yoghurt, in your breakfast whatever breakfast you’re having, you can always add a teaspoon of sugar of cinnamon and hopefully that will help with your insulin levels throughout the day.

You can have nuts but remember any snack that you have, goes back to that first point I made, it raises your insulin levels. So, therefore whatever you have out of your mealtimes raises your insulin. If there is too much, it is stored as fat and if you’re constantly supplying your body with calories and you’re never going to use up that surplus fat. That’s really why snacking should be avoided, going back to that insulin level.

I’ve written a blog post on caffeine on the website under nutrition. There’s two points there, one: are you sleeping OK? Can you metabolise coffee well? Coffee has a quite long half life, which means it’s still in your system for long periods of time. So, if you’ve got any sleep issues at all I would say I wouldn’t have any caffeine, especially coffee after midday. Check that you haven’t got sleep problems. Yes coffee with warm milk could be OK. Have it as close as possible to your mealtime. Again, with all snacks, if I’m recommending the yoghurt and cinnamon, have it immediately after your meal because then you’re not raising your insulin levels at a different time. You are sticking to the insulin raising which is going to mop up the excess sugar at a particular mealtime as opposed to another insulin raise at a different time. If you want the coffee with warm milk, have it immediately after your dinner. Don’t allow one to two hours when your insulins dropped, otherwise you’re just raising it again.

Water dilutes your digestive enzymes and we need the digestive enzymes to be nice and robust to breakdown our food. We need healthy and good digestive enzymes. People seem to think of stomach acid as being really evil and they need to dampen it down. Actually we need stomach acid to breakdown our food but also to absorb nutrients from our food, also to create some B vitamins and quite often as we get older our digestive enzymes are actually less effective at breaking down food and we get nutrient absorption problems later in life, so actually it’s quite important too. That’s the reason, but again, if it’s the only time you drink water, is at a meal time then I would say I’d rather you were drinking the water then not drinking the water. Ideally you want to be drink drinking water throughout the day because quite often if you are getting hunger signals they can be really the same as per thirsty it’s the same signal. We just don’t recognise it and we will reach for food as our stomach’s rumbling or we’re feeling a little bit hungry, will reach food but actually I would say more times than not it’s actually thirst that we are getting that signal for. Do make sure you’re drinking enough as well.

Yes, so fruit in particular all herbal teas are good to have because you’re not raising insulin with any herbal teas or green tea or water. If you’re having your tea or coffee with some milk, they will raise your insulin slightly. So again, think about when you’re having your morning coffee or your afternoon tea. Could you pack it a little bit closer to a mealtime? Herbal teas, in fact, actually if people are getting really sweet cravings after their evening meal, then I often recommend them to have them. You can buy teas that are actually really sweet that can take away that kind of sugar craving. You can buy after dinner teas, you can buy fennel teas, you can buy cinnamon tea. Now, again, we’ve spoken about cinnamon being really good for insulin so you can buy cinnamon tea but there’s so many different teas that you can buy. All the herbal teas are really good.

I’m glad the science really helps. I always say to people if you understand the science, and I try to make it as simple as possible… obviously it’s a bit more complicated than that but I need my science explained really simply. I think if you understand the science it can make it just so much easier to stick to these rules.

There’s very little nutrients in rice crackers. That’s again one of those snacks that I mentioned at the beginning. Not high in calories, but it’s got calories but really no nutrients. They’re pretty tasteless aren’t they, rice cakes. You’ve got to put something with them in order to make it a meal. We’ve got we’ve got rice cakes on one of the lunches I think but again it’s included in a meal. So rice cakes on its own would be calories without nutrients but adding it and using it for something is great.

Really pay attention to why you’re eating, slow down as well. When I do talks at schools I always say to the children, “your stomach doesn’t have teeth, you need to do the hard work for it.” You need to do the chewing to start that process of breaking down your food so that your body can get as many of the nutrients from the food as possible. If you’re swallowing whole bits of food your body just won’t break it down and you it’ll just end up without absorbing any of the nutrients from it.

I like cinnamon tea actually, there’s a make in most supermarkets called Pukka and they do a free cinnamon which is lovely and sweet. I’ve recommended that to clients to start with

Not for the blood sugar. Cinnamon is unique in helping with blood sugar. There are teas that you can buy that are sweeter and you might want to experiment with those things. Look at the after-dinner teas, some digestive teas. Some of them are labelled digested teas, some of them are labelled after dinner, some of them have got fennel in. You’re looking for those with digestive herbs or something that’s got sweetness. I hate fruit teas, personally I prefer more of the herbs and spices but some people like the fruit tea. You might just have to be able to play around with which herbal teas might work for you for after a mealtime just to get that kind of sweetness. Quite often you can find variety packs on the supermarket shelves which gives you a few different choices, so you’re not stuck with the whole box.

Ideally we shouldn’t be drinking lots of water when we’re eating because we are diluting our digestive enzymes.

That’s a really good first step as you’ve moved to less unless calorific snacks but remember your ultimate goal is to stop that vegetable and fruit snacking because that will still raise your insulin levels. Make sure you are spreading those out if you can and just try to slow that down making sure you’re definitely hungry before you’re eating rather than just reaching for it through habit.

Some people have a really difficult time with work times and stuff, I understand that, but really look at your time. Can you take breakfast to work with you to have slightly later so that you don’t have such a big gap between breakfast and lunch? Could you have your lunch a little bit later or could you bring your evening meal a bit earlier? Really look at what you can do within your day rather than focus on what you can’t do. Focus on what you can do but again if you are leaving a long period between meals and you need to snack, refer back to some of those really helpful ideas that I gave you, making sure you’ve got a little bit of protein in, a little bit of fat – apple with almond butter, carrots and hummus. Have a little look at those so that you’ve got the bit of the protein. Then you’ll need less of it… remember these food manufacturers, they want you to buy the snack. The kind of snacks that you get on the supermarket shelves are what are called hyper palatable. You can’t just have one, it is impossible to resist. They don’t want you just having one and not really enjoying it and putting it back, they want you to finish the box or packet and come back and buy more. Fill your shelves with them because that’s how they get profit. They are really good. There’s a special bliss point… they have scientists working out what the bliss point is – it is a unique combination of fat and sugar that makes them irresistible to buy. So, again I say to people if their starting out, actually if you can look at online shopping so that you can resist them, you don’t need to you walk past them. Do simple steps that you can make – go to the supermarket after you’ve just had a meal, after you’ve eaten. When is the best time of day? When are you feeling the strongest? Is it is it in the morning? If you constantly know that you always snack and you’re always weak at 4:00 o’clock in the afternoon, please don’t go to the supermarket 4:00 o’clock in the afternoon because that’s you’re weakest. Go when you’re strongest and you’re able to resist those if you have to go to supermarket. The food manufacturers want you to buy, it is up to you whether you buy them. I would say if you are trying to resist then don’t buy them in the first place and by going at your strongest point.

I’ve never liked Marmite, I’m one of those Marmite haters sorry, so I have no idea. It’s that kind of unarmi taste isn’t it? I’m wondering whether it’s something that you need that’s kind of salty. Whether something like seaweedy or is that kind of that unarmi taste. I’m kind of thinking something that you could replicate that might be a little bit better. I’m wondering why you’re craving Marmite… is it is it very high in salt? In which case, there is nothing wrong with a bit of Marmite but it depends how you’re having this Marmite. Could you actually, I don’t know, could you have your apple with a bit of nut butter and then put a little bit Marmite on? Just for that taste if you need. I’ve never come across someone just craving Marmite on its own, it’s usually just the vehicle that they put it on. Therefore they are actually craving the bread as opposed to Marmite because again the bread is usually more palatable than maybe the Marmite but hey I’m with the Marmite hater so I might be wrong

Brilliant guys, well thank you very much for joining us all and and yeah I hope you managed to get something out of it.

Hot drink with Marmite, there you are answered that… proper Bovril.

Yeah can get something called keto flu, this isn’t keto though so you shouldn’t be getting any keto flu. Keto works short term but it’s very hard to sustain and we’re after getting you to sustain this diet (which isn’t a “diet”) for a long time because that’s where you’re more likely to have success.

Thank you very much for joining me everyone and those that can make it I’ll see you next week or else I’ll see you in the Facebook group okay then bye!