Getting Started with the LOGI Method

With the Dream Weight Project, we're following Carla and Tom on their journey to change how they eat and, hopefully, shed some weight along the way. Today marks the beginning: getting started with the LOGI method.

Carla is a colleague of Nora's. Countless office chats kept circling back to health, eating habits, wholesome food and weight loss. So we launched the Dream Weight Project with Carla and Tom: a long-term shift towards healthier eating, with weight loss hopefully following along the way. Today the two of them visited us for the first time. We looked at the LOGI pyramid together, answered plenty of questions, and of course cooked our first LOGI-style meal. Both also stepped on the body composition scale, so we can track changes in body fat, muscle mass and water balance going forward.

Who are Carla and Tom?

Carla is 37, 163 cm (5'4") tall and currently weighs 86 kg (around 190 lb). Her liver fat levels are elevated, something she's addressing with her doctor. Her office job keeps her sitting most of the day. She doesn't do regular exercise, only occasionally cycling to work or going for a walk. Her goal weight is 70 kg (around 154 lb).

Her body composition scale readings:

• Body fat: 43%
• Muscle mass: 46.6 kg
• Body water: 42.6%
• Metabolic age: 52
• Visceral fat: 9

Tom is also 37, 179 cm (5'10") tall and currently weighs 81 kg (around 179 lb). He has high blood pressure and elevated uric acid levels, both diagnosed and managed with regular medication under medical supervision. Tom also has a desk job and sits most of the day. He jogs at least once a week, sometimes twice, covering 10 to 12 km per run. His goal weight is also 70 kg.

His body composition scale readings:

• Body fat: 21.6%
• Muscle mass: 60.5 kg
• Body water: 55.3%
• Metabolic age: 40
• Visceral fat: 7

Making the goal feel real

Keeping your goal clear and front of mind gets easier if you give it an emotional anchor. You could take a photo wearing a piece of clothing that no longer fits, or dig out an old photo from when you weighed less. It also helps to picture it: what would change if I weighed just x kilos less? What would I do then? Treat myself, finally take that trip I've been dreaming of, buy new clothes.

Questions and answers for everyday LOGI life

Carla and Tom had lots and lots of questions during our chat, especially about how to put the LOGI method into practice day to day. Here are the key answers.

Should I add exercise alongside this?

It's best to plan two to three sessions of movement a week. Cycling to work is ideal if that's an option. For Carla and Tom, that would mean around 45 minutes each way — a great bit of daily movement in itself.

What should I drink?

Unflavoured herbal tea and still water can be enjoyed freely. Go easy on coffee — around two cups a day is a good guide.

Plain water is too boring for me. How can I make it more interesting?

Add fresh herbs to your water. Thyme, mint, basil, freshly sliced ginger or rosemary all work well. Slices of organic lemon or orange also give water a fresh, aromatic lift.

How many meals should I eat?

Aim for three meals a day. Make sure your protein and vegetable portions are generous enough to keep you satisfied. If needed, a snack can help bridge the gap — see below.

What time should I eat in the evening?

The earlier, the better, though it should fit your daily routine. Eating before 7pm is a good rule of thumb, leaving enough time for digestion before bed.

What should I do if I get a craving?

Drink some water, hold it in your mouth for a moment, then swallow. Clear your head instead of heading straight for the snack drawer. Try nuts or raw veg, or a square of dark chocolate as a last resort. Eat it mindfully and without distraction. You can also prep snacks in advance to take with you.

What can I snack on so I'm not tempted by sweets?

Raw vegetables like kohlrabi, carrots, cucumber or peppers work well. Nuts such as almonds are also a good snack option, but stick to a small handful a day, as nuts are high in calories and fat. As a rough guide, aim to keep your daily glycaemic load around 100.

What are Xucker and Succolin?

These are two sweeteners commonly used in low-carb cooking.

Eating out and dining with others

What should I eat when I'm invited somewhere?

Friends often serve several dishes to choose from. Simply skip the starchy side and stick to LOGI-friendly options. Sometimes it helps to eat a small bite beforehand or bring along something suitable yourself. With close friends and family, you can also just ask what's on the menu, share your preferences, or offer to bring a dish.

How does LOGI work in restaurants?

Almost every restaurant is happy to accommodate special requests. Ask to swap the starchy side for extra vegetables. Salads are on most menus too — just leave out the bread. Middle Eastern and Lebanese restaurants, smoothie and salad bars, and vegetarian or vegan spots are usually a safe bet, as they tend to offer plenty of LOGI-friendly choices.

Breakfast, grains and fruit

What should I have for breakfast?

A few ideas: yoghurt with grains, nuts and some fruit, scrambled eggs with vegetables, almond porridge, or quark rolls with salmon and cream cheese.

I'm not hungry in the mornings. Should I eat breakfast anyway?

A small breakfast is well worth having, since your body needs energy for the day ahead. If you really don't fancy eating first thing, a homemade fresh smoothie is a good way to start the day.

Do I need to cut out grains completely?

Grain products can still have a small place in the LOGI method. It depends on your personal goals — generally speaking, the fewer carbs, the better. Good alternatives include millet, quinoa, amaranth or couscous, and in small amounts, boiled potatoes, wholegrain rice or wholegrain pasta as a side. These options tend to have a higher nutrient density than wheat, rye or spelt.

Which fruits are best?

Berries of all kinds are a great choice, as they're comparatively low in fructose. Tart fruits like apples, pears, oranges, nectarines or grapefruit also work well.

What should I keep stocked at home to make everyday life easier?

• Flaxseed
• Desiccated coconut or coconut flakes
• Almonds and ground almonds
• Cashews and walnuts
• Chia seeds
• Psyllium husks
• Oat bran
• Sunflower seeds
• Xucker (or another low-carb sweetener)
• Herb salt
• Frozen berries

Cooking a LOGI meal together

To help Carla and Tom get off to an easy start, we cooked together that evening. As a seasonal dish, we made a delicious pumpkin, courgette and mince bake. Everyone pitched in with the chopping, Tom browned the mince in the pan, and before long the bake was in the oven, leaving us time for our first proper chat. Over dinner, we dug deeper into the practical side of things and swapped ideas for future meals.

What happens next?

The next meet-up is in around four weeks. Until then, Carla and Tom will be easing into their new way of eating. If any questions come up, we're on hand by email and phone, and Nora is always happy to chat in person at the office too.

Carla and Tom have kindly invited us over next time. They'll be doing the cooking and no doubt whipping up a delicious new LOGI-style dish. We'll look back over the past few weeks together, and we'll bring the body composition scale along again to track their progress.