In the UK, two-thirds of adults are overweight, and one-third are obese. i asked experts their science-backed recommendations for the best foods and meals that support weight loss
. Though not a health problem in itself, carrying a lot of excess weight is linked to an increased risk of multiple health conditions including
Dr Megan Rossi, a dietitian and research fellow at King’s College London and founder of theguthealthdoctor.com, says: “Prebiotic fibres found in canned legumes are transformed into metabolites called short chain fatty acids by our gut microbiota. These in turn have been shown to stimulate the gut’s production of the appetite suppressing hormone GLP-1, the target hormone for weight loss drug Ozempic.
While leafy greens and cruciferous vegetables such as spinach and broccoli “offer satiety with very few calories,” says Ludlam-Raine. “Packed with fibre, vitamins, and minerals, they also support healthy digestion and have anti-inflammatory benefits. Leafy greens are extremely versatile and can be added to most savoury dishes and smoothies too.”
“These foods, when consumed in large amounts, can increase blood sugar and lead to rapid hunger rebound, promoting overeating,” warns Nichola Ludlam-Raine. UPFs are designed to have a “hyperpalatable” effect, overstimulating the brain’s reward centres and overriding natural fullness signals, notes Kuehl. Evidence from clinical trials indicates that UPFs are linked to an increased energy intake of around 500 extra calories per day.
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