14/09/2025
🥗 Islay Pharmacy Weight Loss & Nutrition Guide
Helping you lose fat, build muscle, and feel healthier
👋 Welcome to Your Nutrition Guide
At Islay Pharmacy, we know that losing weight and keeping it off isn’t just about eating less — it’s about making smart, sustainable changes that fit your lifestyle.
This guide is part of our Weight Management Service, where we combine:
🥗 Nutrition advice – practical steps to eat well
🏃 Exercise guidance – moving in ways that suit you
🧠 Motivation and accountability – support when you need it most
Think of this handout as your starting toolkit. It gives you the foundations of healthy eating, and our service builds on it with personalised support to help you reach your goals.
🔑 The Three Key Nutrients
1. Carbohydrates (Carbs) – Energy for the body
Carbs provide fuel for your brain and muscles. The type matters:
Slow release (low GI): oats, porridge, brown rice, wholegrain bread, wholewheat pasta, sweet potato, quinoa, beans, lentils, apples, pears, berries.
Fast release (high GI): white bread, white rice, sugary cereals, pastries, cakes, biscuits, sweets, fizzy drinks.
💡 Our service can help you plan meals around slow-release carbs, so you stay fuller for longer and avoid sugar crashes.
2. Protein – Muscle repair and satiety
Protein builds and repairs muscle, helps recovery, and keeps you fuller for longer.
Animal-based protein: chicken, turkey, lean beef, eggs, fish (salmon, cod, tuna, sardines, mackerel), low-fat Greek yoghurt, cottage cheese.
Plant-based protein: lentils, chickpeas, kidney beans, black beans, tofu, tempeh, edamame, nuts, seeds, quinoa.
💡 As part of our programme, we’ll help you find simple ways to boost your protein intake every day.
3. Fats – Hormones, brain health, energy
Fats are essential but must be chosen wisely.
Healthy fats (unsaturated): avocado, olive oil, rapeseed oil, walnuts, almonds, flaxseeds, chia seeds, sunflower seeds, oily fish (salmon, mackerel, trout, herring, sardines).
Less healthy fats (saturated): butter, lard, cheese, cream, whole milk, fatty cuts of meat, pastries, pies.
Unhealthy fats (trans fats): fried fast food, doughnuts, processed cakes, margarine made with hydrogenated oils.
💡 Our service can help you swap “hidden fats” for healthier alternatives without losing flavour.
💙 Cholesterol – The Good and The Bad
HDL (“good” cholesterol): Helps remove cholesterol from your bloodstream.
Boosted by: nuts, seeds, olive oil, oily fish, avocado.
LDL (“bad” cholesterol): Builds up in artery walls, increasing heart risk.
Raised by: processed meats (sausages, bacon), butter, cream, cakes, fried foods.
💡 We’ll work with you to build heart-healthy habits as part of your weight management journey.
🥦 What Should a Balanced Meal Look Like?
A balanced plate for weight loss and muscle gain:
40–50% Carbohydrates – mostly vegetables, fruit, beans, lentils, and wholegrains.
25–30% Protein – lean meats, fish, eggs, or plant proteins.
20–30% Healthy Fats – olive oil, nuts, seeds, avocado, oily fish.
👉 Example plate: grilled or steamed chicken, brown rice, steamed broccoli, and olive oil on salad.
💡 Our team can help tailor this breakdown to your own preferences and lifestyle.
🍳 Example Daily Meal Balance
Breakfast: Porridge oats with blueberries, chia seeds, and Greek yoghurt.
Lunch: Tuna and bean wrap with wholegrain tortilla, and salad.
Dinner: Grilled salmon with new potatoes, broccoli, and avocado salad.
Snacks: Boiled egg, handful of almonds, cottage cheese with cucumber.
💡 Our service can provide tailored meal ideas that fit your goals and routine.
🛒 How to Read Food Labels (per 100g)
Carbohydrates & Sugars:
