Ash The Dietitian, 18 Kloof Road, Sea Point (2026)

This page will bring you regular health, nutrition and exercise content by making food part of your daily diet and making exercise part of your daily life

22/10/2026

A 500-calorie deficit feels slow… until you zoom out. 📉

Because the changes happening day to day are tiny, but they add up:

📅 450g fat loss per week
📅 1.8kg fat loss in 4 weeks

And here’s the frustrating part, the scale won’t necessarily show that progress every day.

A higher-carb or saltier meal can mean more water weight the next morning, even when you’re still in a calorie deficit. 💧

So don’t panic over one weigh-in.

Look at the trend, not the number from one day. ✨

If you want help setting a realistic calorie deficit and tracking your progress, book your 1:1 consultation with me 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

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15/10/2026

Same yoghurt aisle, VERY different macros.🥄

If you’re buying yoghurt based on the front of the tub, you might be missing what actually matters.

I’ve put 6 popular options head-to-head so you can quickly compare calories and protein and see which one works best for your goals.

💪 Want more protein? There’s an option for that.
🔥 Watching calories? There’s an option for that.
🥛 Want something richer and creamier? Yep, there’s an option for that too.

Swipe through, compare the numbers and pick your yoghurt based on YOUR goals, not the marketing on the tub.

Save this for your next grocery shop 🛒

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

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07/10/2026

Your iced coffee just got a protein-packed upgrade ☕️✨

If you love a creamy iced coffee but want something a little more filling, this High Protein Coffee Freezo needs to be on your list.

It’s cold, creamy, refreshing and tastes way more indulgent than it actually is, plus it’s an easy way to add more protein to your day.

☕️ High Protein Coffee Freezo

Ingredients:
• 1 cup strong brewed coffee, cooled
• 200ml high-protein milk
• 1 scoop chocolate or vanilla protein powder
• 1 tsp honey or maple syrup, optional
• 1 tsp vanilla extract
• Plenty of ice

Method:

1. Add everything to a blender.
2. Blend until smooth and creamy.
3. Add more ice if you want it extra thick and frozen.
4. Pour into a glass and enjoy! ☕️✨

Perfect as a high-protein snack, a summer pick-me-up or when you want your coffee to actually keep you going.

📊 Per serving: 250 calories | 30g protein

Want more easy, high-protein recipes like this, plus done-for-you meal plans and shopping lists? Comment “Subscribe now” and we’ll send you the direct link to join the subscription 📩

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

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02/10/2026

A 1kg weight gain overnight does NOT mean you gained 1kg of fat.⚖️

So what actually happened?

If you’ve had a higher-carb day, your body stores some of those carbohydrates as glycogen, and glycogen is stored with water. 💧

That means your scale weight can temporarily increase after meals like these:

🥯 Bagel: 50g carbs = 200g water
🍝 160g pasta: 43g carbs = 170g water
🍚 125g rice: 40g carbs = 160g water
🥣 Granola bar: 22g carbs = 90g water

And that’s before we factor in sodium and simply having more food sitting in your digestive system.

So you might wake up heavier the next morning, but that doesn’t mean you suddenly gained body fat overnight.

Fat gain is slow. Water weight is fast. 💧

Don’t let one morning on the scale convince you that your progress has disappeared. Look at the bigger picture and your weight trend over time.

If you want help understanding your body and your progress without panicking over daily fluctuations, book your 1:1 consultation with me 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

⸻

30/09/2026

Creatine making you feel bloated? Let’s clear this one up 💪

Yes, creatine pulls water into your muscles, but that’s not the same as being “puffy” or gaining fat.

Where people can sometimes run into issues is when they start with a loading phase and suddenly take a much higher dose than they need.

If creatine makes your stomach feel uncomfortable, you don’t have to load.

Just stick to 3-5g per day and be consistent.

You’ll still get the benefits, you just don’t need to throw a huge dose at your body from day one.

Creatine is one of the most researched supplements out there, but that doesn’t mean you need to overcomplicate it.

3-5g. Every day. Keep it simple. 💪

If you want evidence-based nutrition and supplement advice that actually makes sense for your goals, book your 1:1 consultation online 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

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Address

18 Kloof Road
Sea Point
8005

Telephone

0762718052

Website

https://www.ashthedietitian.co.za/

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