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The BMI Clinic

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Double Bay, NSW
The BMI Clinic

The BMI Clinic team specialise in non-surgical and surgical weight loss techniques.

Formerly Gastric Balloon Australia, The BMI Clinic specialise in non-surgical and surgical weight loss procedures delivered as part of a holistic program with our team of expert specialists, dietitians, behaviour and exercise specialists and nurses.

18/08/2026

FACT OR FICTION?

"Weight lifting will make me bulky."

FICTION.

This is one of the biggest fitness myths we hear.

Resistance training is one of the best forms of exercise for improving body composition, supporting weight loss, and protecting your muscle mass—especially if you're losing weight through lifestyle changes, medications or bariatric surgery.

Rather than making you "bulky", strength training can help:

Preserve and build lean muscle
Increase the number of calories your body burns at rest
Improve bone health
Support metabolic health
Maintain weight loss long term

Building a large amount of muscle requires years of dedicated training, specific nutrition, and favourable genetics. For most people, lifting weights simply helps them become stronger, healthier and more toned.

Have you avoided the weights because of this myth? Let us know in the comments.

16/08/2026

Chocolate protein milks compared
Protein milks have become a popular option for a quick, convenient way to boost protein intake — but are they all the same?
We compared some of the most popular chocolate protein milks on the market, looking at:
- Protein per serve
- Energy (kcal)
- Sugar content
- Ingredients & overall nutrition profile
Whether you’re using them as a post-workout option, a snack on the go, or simply to help meet your daily protein needs, the “best” choice depends on your individual goals.
Remember — a higher protein number doesn’t always mean a better option. Consider the full nutrition picture and choose one that fits your lifestyle.

15/08/2026

3 reasons why you should utilise berries this season!
As a dietitian, I’m always encouraging people to make healthy eating simple, enjoyable and sustainable, and seasonal berries are a great place to start. 🫐
1. They’re packed with fibre
Fibre helps support healthy digestion and can help keep you feeling fuller and more satisfied.
2. They’re naturally sweet
Berries can add sweetness to meals and snacks without needing to rely on added sugars. Try them with Greek yoghurt, oats or even on toast!
3. They’re nutrient-rich Berries provide a range of vitamins, minerals and antioxidants — making them a delicious way to add more variety and colour to your diet.
And perhaps the best part? They’re delicious!
So while they’re in season, take advantage of them and enjoy them in whatever way works for you.
What’s your favourite berry?

11/08/2026

Small swaps can make a big difference when it comes to managing blood glucose levels.
Choosing lower GI alternatives can help slow the release of carbohydrates into the bloodstream, supporting steadier energy levels, improved fullness and better blood glucose control.
Try swapping:
• White bread → wholegrain or sourdough bread
• Cornflakes → rolled oats or untoasted muesli
• Instant noodles → soba noodles
Remember, it’s not about cutting carbs — it’s about choosing quality carbohydrates and pairing them with protein, fibre and healthy fats for a more balanced meal.
Small changes, big impact.

09/08/2026

Still hungry after eating? You’re not alone.
Feeling satisfied after a meal isn’t just about how much you eat, it’s about what’s on your plate.
A few common reasons you may feel hungry soon after eating include:
• Not enough protein: protein helps support fullness and muscle maintenance
• Not enough fibre: fibre-rich foods like vegetables, legumes and wholegrains can help keep you satisfied
• Meals lacking balance: combining protein, fibre-rich carbohydrates and healthy fats can help create a more satisfying meal
• Eating too little: overly restrictive eating patterns can leave you feeling hungry and make it harder to maintain healthy habits
A balanced meal doesn’t need to be complicated. Focus on building meals that nourish your body and keep you feeling satisfied.
Save this post for your next meal planning day.

08/08/2026

Fibre comparison: which foods pack the biggest punch?
Fibre is important for digestive health, blood glucose management, cholesterol levels and keeping you feeling satisfied between meals.
But not all carbohydrate-containing foods provide the same amount of fibre. Here’s a comparison of some common foods and their fibre content per 100 g.
A few standouts? All Bran, oats, lentils and high-fibre breads and wraps can be easy ways to boost your daily intake.
Remember, it’s not about choosing the food with the highest fibre every time, variety matters too! Aim to include a range of wholegrains, legumes, fruit, vegetables, nuts and seeds throughout the day.

04/08/2026

Eating vegetarian doesn't mean missing out on protein. If you're looking to increase your protein intake while keeping carbohydrates lower, there are plenty of nutritious options to choose from.
Some of my favourite low-carb, high-protein vegetarian foods include:
• Greek yoghurt
• Cottage cheese
• Reduced-fat cheese
• Eggs
• Tofu
• Tempeh
• Edamame
• High-protein soy yoghurt
• Protein-fortified milk
These foods can help keep you fuller for longer, support muscle health, and make it easier to meet your daily protein needs without relying on meat.
Which one is your favourite?

02/08/2026

Ready meals aren't the enemy.
They can be a convenient, balanced option when life gets busy—and they're often a better choice than skipping meals or ordering takeaway.
When shopping, look for meals that are:
- 20-30g protein
- 300-400kcal
- At least 2 serves of vegetables
- 20-40g carbohydrates
- Less than 800mg sodium, where possible
- At least 5g fibre
- Lower in sodium where possible
Don't stress about finding the "perfect" meal. Building healthy habits is about making realistic choices that fit your lifestyle, not aiming for perfection.
Save this guide for your next supermarket shop.

01/08/2026

Dietitian freezer finds at Woolworths
The freezer aisle can be a practical place to build easy, nourishing meals and snacks. In this video, our dietitian shares a few simple picks:
• salmon
• raspberries
• spinach
• Chinese mixed vegetables
• meat-free mince
• turkey breast roast
• a lighter frozen treat

These choices can help make meal prep easier while supporting balanced meals with protein, fibre, colour, and convenience. Save this for your next grocery shop and let us know which freezer find you would add to the list.

28/07/2026

Supermarket swap: white pasta → pulse pasta

If pasta is a regular part of your week, this is one simple swap that can support more balanced meals. Pulse pasta, made from lentils, chickpeas, or peas, is often higher in protein and fibre than white pasta. That can help support fullness and make it easier to build a meal that feels satisfying.
Try pairing it with:
• lean protein
• plenty of vegetables
• a simple tomato-based sauce

A practical tip: check the ingredient list and choose options where lentils, chickpeas, or peas are the main ingredient. Small swaps can make everyday meals more nourishing and easier to stick with over time.

Address

Suite 1. 03, Kiaora Place, 451 New South Head Rd
Double Bay, NSW
2028

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.bmiclinic.com.au/

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