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General Discussion

I Am A Clinical Dietician In Singapore, AMA!

Posted by

Naras Lapsys profile picture
Naras Lapsys
VIP 134 days ago


Hello, DxD community! I’m Dr Naras Lapsys. I’ll be replying to all your comments on Wednesday, 9 January 2019, at 6:00 PM. 

Background: I am a clinical dietician with more than 14 years of experience. I hold a PhD in molecular genetics, a master’s degree in nutrition and dietetics, and have done 10 years of research on diabetes and obesity. 

Nutrition and lifestyle play a critical role in how long and how well we live. I am very passionate about helping people optimise their weight and be free of chronic health issues. By addressing dietary patterns, sleep, exercise and well-being, I hope to help everyone live healthier and longer lives.  

Leave a comment below asking me anything related to nutrition and lifestyle, e.g. :

  • What constitutes a healthy diet 
  • How to lose weight or gain weight in a healthy way
  • Diseases e.g. Heart diseases, PCOS, hypertension, diabetes
  • Diet recommended for pregnancy 
  • Irritable bowel syndrome (IBS) and other gastrointestinal issues
  • Sport performance
  • Healthy ageing
  • Healthspan and longevity 
#Health & Fitness
Comments (109)
Han Loong
132 days ago
How can I eat healthily in Singapore hawker centres? I work in the CBD area, and all the "healthier choices" are typically found in cafes, salad bars, and they are so expensive!!

Great question! When I go to a hawker centre, the healthy ingredients are all around me – plenty of fresh produce and lots of different fresh sources of protein. But then out comes the oil, the sugars, the extra-large servings of noodles and rice and the bubble teas, milky, sugary coffees and soft drinks. The trick to eating healthily is to get picky, tell the vendors what you want and don’t line up for the food that has already been prepared. Find the places that will make up the food for you fresh and then request lean cuts of meat, choose tofu sometimes, ask for extra vegetables and tell them you want less noodles or rice. Ask them to cook with less oil and watch them to make sure that they do so. Tell them to not be so heavy handed with all the sauces. If they want to charge a little more for the extra vegetable, then pay a little more – it will still be a fraction of the price than the expensive café food. Save the bubble tea for special treats only.

Hi all, I'm Jeeyan, one of DxD's content editors. I'll be moderating this AMA. Dr Naras will be coming on live on Wednesday, 9 January 2019, from 6:00 - 7:00 PM to answer all your questions. Feel free to start leaving your questions and comments for him below. 

Hello Dr Naras, thanks for doing this AMA session! We really appreciate it :) 

My questions for you are: 

1. What are some of the most common myths about dieting that you'd like to debunk? 

2. Are dietary supplements actually useful? Are we not able to get these vitamins by eating the fresh food?

3. What's the most challenging case that you came across in the course of your career?

nelly quek
132 days ago

I drink redoxon's vitamin C effervescent drink everyday. Is it of any good? Or is it just a marketing scam?

1. What are some of the most common myths about dieting that you'd like to debunk?

We are living in interesting times where, more than ever, we have so many options on how we can choose to eat and how we can choose to diet. In fact, the question “What is a healthy diet?” is quite difficult to answer. If you were to ask this question to 3 nutritional health professionals, you are likely to get 3 different answers. Also, there is a lot of interesting nutrition research being conducted at present and many trending diets are under scientific scrutiny. I don’t want to say, for example, that a particular diet trend has no health benefit whatsoever, because it is quite possible that there interesting data emerging from it. My advice is if someone wants to trial a new diet, don’t just take it on face value or listen to word-of-mouth. Do some thorough investigation first, ask a health professional (or three..) and go into it well informed.

2. Are dietary supplements actually useful? Are we not able to get these vitamins by eating the fresh food?

In a perfect world, I would love to think that we can get all our nutrition and health benefits from only eating fresh food. And, for some people, who live in the right place and have access to clean unadulterated whole food, it is very possible. However, most people live under a certain amount of nutritional compromise. It might be that the fresh food they eat comes from soil that is lacking in nutrients, or someone is taking a medication that interferes with nutrient absorption. There are a host of reasons why people might need to supplement. So, having said this, yes, under certain circumstances supplements can play an important role in maintaining health

3. What's the most challenging case that you came across in the course of your career?

From time to time, I have clients who, for reasons that baffle every one of their doctors and specialists, that they seem totally immune to every single strategy for weight loss and they just cannot lose weight! It is challenging because there are so many ways people can lose weight and they seem to defy human physiology when every single tactic does not seem to work. And that is even after they have seen their endocrinologist and have had every single test imaginable. What this tells me is that there is still so much we don’t understand when it comes to the detailed mechanisms of how our bodies function.


Hi, I don't know this product but if it has a good amount of vitamin C, say 500mg or so and it doesn't have any added sugar, then vitamin C is a potent water soluble anti-oxidant , so there may be a health benefit to taking every day, especially if you are not one to eat fresh fruit and vegetables  
dixxie
132 days ago
How can you develop and boost a strong immune system?
There are several theories as to how we can boost our immune system and the one I find very interesting relates back to our gut and to gut health. The barrier between our large intestines and the very rich blood supply that sits just behind it, is only 1 cell in thickness. One theory is that if we have molecules passing through gaps from the gut into the blood stream, then our immune system is constantly under pressure and eventually it no longer operates at optimum function and our immune system becomes compromised. So, by addressing gut health and working towards having healthy gut flora (our microbiome), keeping gut inflammation down, we can improve our immune system.
Wey Wern
132 days ago
Hi there, just wanted to find out if there's even any nutritional values left in stir-fried vegetables that Singaporean often eat at hawker centres. e.g. sambal kangkong.. are they as unhealthy as fried foods since it's oily and chilli-ridden?

Hi! What I really like about stir-fried vegetables is that, when it comes to cooking vegetables, a quick stir fry maintains a lot of the nutrition. The vegetables are still firm, and, in fact for some vegetables, cooking releases more nutritional components that when they are in their raw state. As per the last question though, it’s the heavy handedness with the oils and sugary sauces that are the problem. Fresh chilli is not the problem, but too much highly processed chili sauce is. Request low oil, less sauce, fresh chili and more herbs and spices for flavour

123_Oos
132 days ago

Does eating the blackened burnt parts of our foods really give us cancer?

As much as grilled meat tastes good (the flavour even has a name, umami), meat grilled at high temperature can produce dangerous chemicals (heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) that have been linked to cancer. Marinating meats before cooking can help. Some people choose to microwave, steam or poach the meat first and then grill for only a short time to crisp it up a little. 

coffee_addict
132 days ago
How many cups of coffee can you drink in a day without harming your body?

I love a good cup of coffee and it doesn’t take too much time on the internet to see that coffee has a range of health benefits. However, it is a stimulant and yes, you can have too much of a good thing! The Mayo Clinic suggests a limit of around 400mg of caffeine per day, which is about 4 cups of brewed coffee per day or 4 shots of coffee per day. Caffeine has a half-life in our body of around 5-6 hours which means that if you drink coffee, at say 4pm, then at 10pm you still have half of that caffeine in your system. Caffeine can certainly interrupt with sleep quality. My advice is to have a caffeine cut-off by mid afternoon at the latest so that sleep is not impacted.

Junkfoodforever
132 days ago
Hello Dr Naras, what's your own daily diet like? I am curious! You are so aware of all the nutritional values so you know exactly what you are putting in your body. Do you eat junk like mcdonalds or potato chips? haha
Anonymous
132 days ago
i'd also like to know too!! do you have a favourite singapore dish? like you know chilli crab or durians
Andrea Huang
132 days ago
I would like to ask if durians are really that unhealthy??? i love them but my parents always tells me that it's SUPER unhealthy and high in calories... 

Thank you for asking! I have always eaten in what I thought was a pretty healthy manner and, having been a dietitian for 15 years and a diabetes research scientist for 10 years before that, I figured that I had better practice what I preach! However, 2 years ago I went to a world anti-aging conference and heard a speaker talking about the health benefits of a predominantly plant-based diet. The evidence was overwhelming as far as I was concerned, and I felt that I had no choice but to act upon it. I would now describe my diet as 90% plant-based and I try to keep to whole food or minimally processed food to the best of my ability. I do eat fish often and I do eat red meat from time to time. I have 2 young daughters and I’m proud to say that neither of them has ever eaten at McDonalds and that if you offered it to them, they would politely say “no thanks”. I do like to eat ‘relaxed’ meals here and there, but probably not full-blown junk food. A big yes to wood-fired Italian pizza though!

hahaha - yes I've tried durian because I thought that I liked all fruit. I was wrong, I don't like durian!! i even tried it in a chocolate and still it's a big no to me. I love a good Hainese chicken rice - steamed chicken if it is fresh! I love chili crab and i really like a carefully hand made popiah from my favourite hawker stall at the Brickworks
Durians are a fruit so they are totally unprocessed, high in fibre and full of vitamins. They are healthy! Yes, they do contain natural sugars and depending on the health of your parents, it might be wise to not overdo it, but overall , yes to durians. Just don't take them on the bus!
Nichish33
132 days ago

What are the absolute healthiest foods that you recommend eating daily?

Fresh, seasonal colourful vegetables and fruit that you can eat with the skin on! The antioxidants are in the skin! Look for the purples, yellows, blacks, bright red and orange. Colours of the rainbow please!
ivan chia
132 days ago

What’s the ONE food you would tell your everyone to stop eating? like.. a universally unhealthy food that everyone across the board should not eat anymore of

McDonalds!
Laura Tang
132 days ago

What’s the one best piece of nutritional advice you can give? Especially for Singaporeans.. delicious and unhealthy food is so part of our culture here 

I love that Singaporeans like to get together and eat socially - its seems to embedded into your culture. However, please do some home preparation too! When you home prep, you have total control over what you are putting into your body. Don't outsource all your food and please don't lose the skill and pleasure involved in handling and making your own food.
Janice
131 days ago
Hi Dr Naras!


1. What food diet would you recommend for people with gastritis? I understand that I'm supposed to abstain from acidic food, but is it okay that I consume small portions of food containing chili (but it isn't that spicy that I can't tolerate it)?

2. If I am constantly having mild diarrhea daily (but I only visit the toilet once per day), how should I be changing my diet? I do consume quite a decent portion of vegetables in my opinion. Or does this warrant further checks?


Thank you!

1. Hi, this is a medical question and you should certainly raise this question to your GP. It is important to know why you have gastritis. You might have reflux, helicobacter pylori or some other type of inflammation. There are a whole range of foods that can aggravate sites of inflammation and chili is a main offender. If yu find that chili makes you feel uncomfortable, then it might be best to reduce or abstain from eating it.

2. It is quite possible that the gastritis and the upset stomach are linked. However, you might also have irritable bowel syndrome (IBS) as well. Again this is a topic you need to raise with your GP. If you do have, see a dietitian and discuss a low FODMAP eating style to try to find the types of foods that are contributing to the problem. 

Ben Tan
132 days ago
Thanks for hosting this AMA! I frequently suffer from gastric and bloating, and I'm only in my twenties. My bowel habits are also sometimes irregular, and swing between constipation and loose stools. My mom says that it's IBS. How can diet improve my symptoms? Can TCM help? 
Shiau Nieng
132 days ago
hi me too. and should i avoid broccoli? i read that it gives you gas.

Yes, it is quite likely that you have irritable bowel syndrome (IBS) and it is a very common condition that can affect people from any age. The symptoms you described are classic IBS symptoms. As with all health concerns, it is important to speak to your GP about it and to make sure that you rule out other health issues first. For many people with IBS, changing ones diet can have a significant impact on reducing the symptoms of IBS and making the condition far more manageable. There is a diet called the low FODMAP diet that addresses IBS directly. It was developed by gastroenterologists, dietitians and medical researchers, and is a very credible strategy. I have no first hand knowledge of TCM so I am unable to comment on TCM treatments of IBS.

Broccoli is in the family of crucifeous vegetable and is healthy for you. However, it is a fermentable vegetable and for some people, can produce symptoms of IBS, especially bloating and gas. The ‘F’ from FODMAP (see prior question) stands for Fermentable, so the low FODMAP diet can address this issue for many people. 

Sophia Long
132 days ago
Your interests and qualifications are fascinating! As a dietitian with an interest in diabetes, what do you think is the main dietary cause of Singapore's sky high diabete rate? I keep telling my parents to cut down on carbs and white rice, but they refuse to listen to me. 

Thank you! My study and career have certainly been a rollercoaster of a ride. Diabetes is such a complicated disease with so many attributing factors. More recently, diabetes and many other ‘lifestyle’ diseases are being linked to inflammation as a key driver. Western-based eating is quite pro-inflammatory, and when cultures take on a more westernised approach to food, these diseases become more prominent. Highly processed, calorie dense palatable foods that are high in processed carbohydrates, high in fat and salt are all likely contributors. These foods are often inexpensive, easily accessible and very easy to overconsume.

Queenie
132 days ago
Can diet help with anti aging? Specifically, what can I take note of in my diet to age "less"? Thanks!

In the past 4 years I have been taking more study and recently became Board certified in Australia and USA in regenerative and anti-ageing medicine. The mechanisms of ageing are becoming better understood and there is no doubt that diet plays a major role. By building on the prior question, we know that inflammation has a significant impact on ageing and there are many dietary strategies we can take on-board that are anti-inflammatory in nature. Whole foods, colourful whole foods, foods you can eat with the skin on; all of these foods contain important molecules and anti-oxidants that combat inflammation. From my perspective, diet and lifestyle hold the key to healthy aging. 

Jason Chi
132 days ago
What are your thoughts on keto diet? It's all the rage at the moment. I'm into body building and pursuing both intermittent fasting and keto diet to help me achieve my goals more quickly. 

There is no doubt that keto has become a very popular diet option for many people, and they find it an effective way to achieve their goals. It is also a highly argued diet and there are very educated and respected people on both sides, stating their case. In the short term, I have seen people get very good results from doing keto but it is not for everyone. I’ve seen keto done in what I would consider a healthy manner and I’ve also seen keto diets that really concern me. There are also certain health conditions where it appears that keto is highly appropriate. I am open-minded when it comes to keto and I am trying to stay on top of the topic and emerging research data.

Yin Jie
132 days ago
Is acne related to the foods we eat? are there acne-causing foods?

A combination of highly processed food and hormonal responses are certainly contributors to acne. These types of foods can have a significant impact on hormonal profiles, especially testosterone. Excess testosterone can trigger sebum production and excess sebum in the pores of the skin can attract dirt and bacteria, leading to inflammation and acne. Eating less processed food, eating food that is high in anti-oxidants all contribute to improved skin health and less acne.

ZM
132 days ago

My friend is on a pescatarian diet. What does he need to watch out for to ensure that he meets all his nutritional requirements?

If fish and seafood are your friends main sources of protein then they do need to be thinking about their iron intake and absorption. You do not need to eat red meat in order to get your iron requirements but you choose to abstain from red meat then you do need a strategy. For example beans and legumes are a good source of iron and protein, but they also need vitamin C in order for the iron to be well absorbed. This means that leafy greens, tomatoes or citrus such as lime or lemon also needs to feature in the legume meal in order to get the iron. Taking an iron supplement  as an 'insurance policy' might also be prudent.
Reeta Belle
132 days ago
Hello Dr Naras,


Is milk kefir good for health? I was told that by taking this milk, we can loose weight and also detoxin our body . Pls advise. Thanks doctor !

Kefir is a great probiotic and plays a role in maintaining and optimising gut health. There are some schools of thought and research that suggests that some weight issues can be linked back to gut health. So from this perspective, maybe yes, it could be a weight loss tool. I think that it might not play a major role though....From a detoxification perspective, it comes back to gut health again and healthy gut and microbiome makes for a healthier person
Anonymous
132 days ago
Thank you doctor.
fwt5p
132 days ago

my friends have been doing intermittent fasting recently. does it really work? or there any side effects?

There are many ways to approach intermittent fasting and it is an area of research that I find fascinating. From a longevity perspective it holds interesting promise and I'm sure as more research emerges we will discover more on this front. From a weight loss perspective, it can be a simple and effective strategy. By limiting the number of hours in a day that you eat, there is a good chance that you may end up consuming less calories. Again, it does need to be taken seriously because it is important to be eating in a nutritious manner and if intermittent fasting resulted in key meals being consistently avoided, then nutritional deficiency could occur 
yakyak
132 days ago
are juice cleanse helpful for people who wants to lose weight? there's so much sugar in fruit juices...
sherman
132 days ago
ya, what about detox cleanse? will your body go haywire?
I think that juice cleanses are generally very low in calories so of course people lose weight when they do them, but often only temporarily. if you were to use a juice cleanse to see an early positive result and that inspired you to investigate a healthier eating pattern and adopt it once the cleanse was over, then the nett result would be quite good. If you do your 'cleanse' and then go right back to what you were doing before, then I really don't see that it has any long term benefit
Maybe not haywire, but you will get really hungry :)
Smlley
132 days ago
Dear Dr Naras, is distilled water bad for the body? Is it the purest form of water for our human body? There have been much controversy about the drinking of distilled water for health. On one hand, all the minerals are not available in distilled water and according to some sources, it is bad for the body. On the other hand, some sources said that the minerals in the water are inorganic and cannot be absorbed by our body. Since water is the most vital for good health as our body is mostly made of it, am wondering what is the best type of water for our body? Some said alkaline, filtered water, .... etc spending huge sum of money for the different types of water system.... 
I personally like still mineral water, carbonated mineral and filtered water (using a good quality water filter at home). Its fine to drink distilled water but some people don't like the taste. We get our minerals from many sources, not just from the water we consume. People can spend a fortune on water and it is fine if they can afford it. Filtered tap water is certainly not an expensive option.
Natalynn
132 days ago

 Will fasting before exercise help burn more fat?

I have read several articles on this topic and I am unable to come to a firm conclusion. It also depends on the nature of the exercise, the intensity of the exercise and its duration. Most people can exercise for at least an hour in a fasted state and still get the benefit of the exercise. The exercise will burn calories, and may contribute to fat and weight loss.
Jw Ku
132 days ago
is taking caffeine powder before exercising harmful for the body? i often take 2 tablespoons of it before i begin my morning run and i feel like i can do more exercise and last longer
From a sports dietitian perspective, there is evidence to suggest that caffeine is a performance enhancer and as you have described, you have certainly found it to be beneficial. In most circumstances, what you are doing is not harmful. Many caffeine supplements are very high in caffeine so just be aware of how much caffeine you are taking in total per day and stay under 400mg. If you find that your sleep patterns are disturbed or that you are experiencing increased anxiety, then you might need to review your caffeine intake.
galwish
132 days ago
are acai bowls really healthy? there's so much hype around these bowls. they are often touted as superfoods with tons of nutrition but it just tastes too good to be healthy..
A good acai bowl is really healthy!  - lots of completely unprocessed food; nuts, seeds, maybe steel cut oats, cinnamon and fresh fruit. They can be loaded with anti-oxidants, fibre, protein, oils and unprocessed carbohydrates. They are a meal, not a snack as they can contain many calories. Its a big "yes" from me.
emma
132 days ago

I see so many conflicting reports about meat. Sometimes they say that it's disease causing, sometimes they say that we need the nutrients in them for a healthy diet. how do i really know?

This is a very big topic that is under much debate. Without going into too much detail, there are arguments suggesting that meat intake is linked to an increased risks of certain cancers and that meat intake is linked to inflammation. As I described earlier, there are also links as to how the meat is cooked that contributes to these increased risks. There are also counter arguments that animal protein has significant health benefits and that there are many key molecules and nutrients in these products that we need for optimal health. Then, layered on top of this are the ethical considerations of meat and the effect of livestock on our ecosystem. I know for certain that it is quite possible to eat a very healthy diet that is meat-free. I also know that many populations of the world that live to a very old age do eat some meat. Again, I'm sure that moderation is a good first step.
ferrrli
132 days ago
is ok if i eat one whole large avocado everyday? i have been researching on avocados and it seems like there's nothing bad that's said about this fruit?
Avocados are totally unprocessed and are a rich source of mono-unsaturated fat. This type of fat has many health properties, so yes, avocados are very good for you. Remember though, they are high in calories so if you are managing your weight, you do need to take the amount of avocado you eat each day into consideration. 
000
132 days ago

are probiotic drinks (i.e. vitagen/yakult) just a scam? are they just made of sugar? does it really help our digestive systems?

Yakult and its equivalents have been on the market for a long time and they were one of the earliest commercial products that offered a product that was enriched in probiotics. As time passed though, it is become evident that for probiotic supplements to work well, you need very large amounts, and in my opinion, Yakult and its equivalents have been left behind.
windy
132 days ago
what's a healthy diet for someone with PCOS?
PCOS is often associated with condition called insulin resistance, and there are several dietary strategies that you can trial that takes this into consideration. First and foremost, you should aim to reduce your intake of highly processed, highly refined carbohydrates - food and drinks that are high in added sugars, sweet treats, breads, biscuits and cakes that are made with highly refined flour, not too much white rice and pasta ( unless it is whole grain). PCOS is also often associated with an inability or a real difficulty in achieving an appropriate weight. You may need to keep a close eye on portion control and consider increasing the amount of exercise you do in any given week. These few tips should set you in the right direction
ripzlle
132 days ago
what are some restaurants that you'd recommend for those of us who are very particular about healthy eating? 

I have not lived in Singapore for very long so I do not know too many restaurants yet! However, Kitchen, by Food Rebel (https://www.foodrebelsg.com/) is a great starting point. I was totally impressed by their menu and what they are offering to the Singapore community. I promise that if you are particular about healthy eating you will not find fault in anything they do, their standards are as high as it gets.

Anonymous
132 days ago
are lettuces really healthy for you? i read that they simply contain water. is caesar salad even a healthy salad? 

lettuce is low in calories and contains very little carbohydrate and fibre. It contains a range of minerals in minerals, such as calcium, phosphorous, magnesium, and potassium. It is low in sodium. Lettuce is a good source of vitamin C, vitamin K, and folate. Its good for you!

hh_m
132 days ago
what's the WORST thing that anyone can eat? is it fats/oil/added sugar?
Food that is high in refined carbohydrate, added sugars, full of poor quality, highly refined oils and high in salt, are the worst foods - fast food and junk food fits these criteria perfectly. Oh, and 100 year old egg (pidan), ahhhhh.
pidan
131 days ago

i am sorry i am so late! but wow i felt like i had to ask because i eat pidan a lot! could you please please explain why it's so bad for our body?

I am from Australia and pidan is not on the menu! When I tried it here for the first time , ahhhhhh, not for me!!!  I'm sure it is quite OK but not for my Australian tastebuds!
Ling Li
132 days ago
are there any brands of healthy cereal your recommend? It seems like everything i see in the supermarkets are loaded with sugar..
Personally, if i am going to eat cereal then it will untoasted muesli (swiss muesli). If i can find an organic one with steel cut oats, even better. Added nuts, seeds and dried fruit - no problem!
Shalom
132 days ago

What's the most common mistake people make that cause them to fail at their diet?

Unreasonable expectations and a short-term approach are very common mistakes that cause many people to fail. It takes time and commitment to change eating habits and you cannot do it at 100%, all the time. Set the bar just a little lower, take a more long term approach and settle into the process. Don't be hard on yourself when you slip up, dust yourself off and keep going. Be disciplined by all means but also be nice to your yourself. Your head needs to be in the right place and then your body will follow.
Zelda Yeo
132 days ago

what do you think about the Paleo diet? do you think it even makes sense to eat the same foods as human hunter-gatherer ancestors? i mean we have evolved so much since then! 

Like many diets, the paleo diet has some really good aspects to it. If a person were to follow a paleo diet, it is very likely that it is a far better diet than how they were eating before, and their health will improve. It does have a few rules that I believe are a bit questionable and you may end up missing out on certain foods unnecessarily. From my perspective, it is of no major concern though and overall one can create a very healthy way of eating following paleo principles.
qi qi wang
132 days ago

i am always looking to maintain my body weight so i am obsessed with counting calories.. is that a bad thing? i find it so hard to keep track of what i put in my body daily. how do i portion my food to know that i am not over eating? i read somewhere about hand-size portion estimating. how does that work? thank you 

If obsessing about your weight and counting calories is affecting your mood and your actions, then maybe you need to take a step back and reassess. Holding yourself accountable for your actions, like counting calories, can be a very effective tool in weight management, if it is done with the right frame of mind. Portion control, again, is another tool but if it is affecting your mood and how you think, then you are in a similar situation to counting calories. Psychology here is very important and you may need some tools on that front. 
Gab Koh
132 days ago
i am currently training my body so that i have the least amount of fat for my 6 pack muscles to show. what's the best diet for this quest? it is so hard to eat clean yet enough calories 
You will need a very targeted eating style to achieve your 6-pack goals. You are on the right path by aiming to eat 'clean'. High end athletes need very clean diets in order to achieve their physical goals. You'll need a highly tailored, very specific eating and exercise regime to achieve the elusive 6-pack. You should seek out the help from an accredited health professional who has had experience in lean gains. 
Tinaxx
132 days ago
is breakfast really so important? does it really speed up my metabolism rate? i usually eat only lunch and dinner. i feel like i am eating lesser calories than my body needs but i dont seem to be losing any weight. and i dont go crazy, i just eat like a bowl of noodles or a rice with dishes for my meals
Shikin_nur
132 days ago
oh i am the opposite? i feel like eating breakfast makes me even more hungry throughout the day.. i eat more i feel
This is not an easy question to answer. in some respects, breakfast can be viewed as an important meal of the day, and by skipping it you may end up denying yourself certain food components that make up a healthy diet. having said that though, it could be quite possible to skip breakfast and, as long as your other meals are carefully planned, still eat in a healthy and complete manner. There is some evidence to suggest that eating the majority of your calories earlier in the day, is a better strategy than consuming them later in the day, for weight loss. Remember, what you  eat and how much you eat at the other meals of the day still needs to be addressed in more detail if your intention is weight loss
This may well be the case yes. However, you could look to see what it is you are eating at breakfast and try a few different options. You might find that certain breakfasts are more satisfying that others. See what happens if you try to switch to less processed food at breakfast and see where that takes you.
YunQi
132 days ago

Which do you recommend: three big meals or several small meals a day? Is there a difference? 


There is no hard and fast rule about the number of meals per day you should be eating. It is a matter of finding what suits you best with respect to energy levels, weight regulation and exercise goals.
Frusssss
132 days ago

How much does diet really play into healthy hair, clear skin, and strong nails? or is it just a matter of genes?

How you choose to eat can very much so be reflected in skin, hair and nails, it is not just a matter of genes. Good health comes from the inside out so it shows when you are doing the right things!
Chissy Savou
132 days ago

Low-fat vs. low-carb diet, which is better for weight loss? i mean i a trying to avoid carbs but it's hard to get full???

There are so many diets to choose from these days and you need to decide whether you are wanting short term or long term weight loss goals. Remember, nearly all diets work well in the short term. If you are looking for long term results then you really need to put the diet you choose under scrutiny and due your due diligence to see if it is sustainable and healthy. 
anti_veggies
132 days ago
have there been a case where your client is a actually vegan but you feel that he/she should include meat in their diets to be healthy? i am not convinced that being vegan is healthier!!
You can be a vegan and eat a terribly unhealthy diet and put yourself at risk of all sorts of health issues. You can also be a vegan and be possibly one of the healthiest people too. If someone decides to become a vegan for ethical and/or health reasons, they need to do it in an informed manner for it to be successful in the long run. 
egg n things
132 days ago
how many eggs in a day can i eat? i love eggs and can eat up to 3 - 4 eggs per day. is this a cause for concern?
In order to give you an informed answer I would need to know what else you eat in a day. If you are eating so many eggs and it was replacing a whole host of other foods that you should be eating, then just by that alone , yes, it is too many and you need to broaden your repertoire. Is 4 eggs outright per day, every day, too many - probably yes.
Hannah Liew
132 days ago
is bread unhealthy? i eat white bread every morning for breakfast with butter. i am not sure if this is a good breakfast option? what are your recommendations? 
Plain white bread is high in refined carbohydrates, generally quite high is sodium and doesn't really offer much nutrient value. Butter these days is usually highly refined as well so there would be limited nutrient value here too. You could certainly do better. If you like bread, at least try for a wholemeal, or even better, whole grain where you can see some actual grains in there there. Try avocado in place of butter, you'll still get that rich creamy texture but at least there will be some good nutrition coming along for the ride!
Bacon4eveR
132 days ago
is bacon really that unhealthy??? i mean, we need fats in our body right?
Yep, pretty unhealthy. In general it is a heavily processed meat, and with that comes a whole host of health risks. There are many other and far healthier ways to get fats into our diet. If you really like bacon, keep it as a treat only!
Shurifah
132 days ago
hello i would like to ask, is there an optimal time to eat fruits? like on an empty stomach or something? my parents like to give me fruits right after dinner and say that it aids digestion etc. but i read somewhere that eating fruits right after a meal prevents the body from absorbing the nutrients, is it true?
A good time to eat fruit is when your energy levels need a top up or when you were planning on eating a sweet treat but you decided that fruit would do the job. I have not heard evidence that fruit interrupts nutrient absorption though. Also, there are may cultures where a small amount of fruit after dinner is part of the whole meal experience. If it is not overdone, I don't see it as an issue :)
vivianna
132 days ago
what are the foods are good for someone who has type 2 diabetes?
People with type 2 diabetes need to be careful with the amount of highly refined, processed carbohydrates that they consume. Consuming whole foods that are high in fibre will help regulate blood sugar control. Careful portioning of carbohydrate foods is also important. Colourful vegetables with the skin on are also a good option as they are rich in antioxidants and diabetes is as much a disease of inflammation as it is of poor blood sugar regulation. There are many other dietary considerations  but these two are a good start.
ally
117 days ago
Do you have any dietary tips for people who specifically have anxiety disorders?
Anonymous
117 days ago
Hi Ally,

when people are anxious quite often they have altered eating patterns that is driven by the anxiety. Some people tend to seek out high carbs or they look for large palatable, often fatty and salty meals. There are many physiological reasons as to why people might do this. So, what is important is to treat the root cause of the problem -  the anxiety itself. 

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