Five foods to have in diet that will lead to weight loss, say experts

With the festive season fast approaching, many are looking to slim down before the holiday feasts begin. Some may be starting their exercise regimes early but health experts have said that the best way to lose weight is to concentrate on what you are eating.

Evolution has made the human body efficient so to burn lots of calories takes a lot of effort. The health benefits of exercise are great - and people should do as much as is right for them - but the way to shed the pounds is to look at what people are eating, experts at Breaking Muscle have said.

A spokesperson from Breaking Muscle advised: "It can often take time to become familiar with the right workouts for your fitness goals, and to add to that, it can be challenging finding where to start when it comes to the best foods to eat. Thankfully, there are plenty of foods packed with the important nutrients that fit different fitness goals, whether that's to increase muscle mass, lose weight, or both."

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They added: "It's essential that those who are into exercise understand that meals and snacks don't need to be anything complicated, and something as simple as oatmeal and bananas for breakfast won't take a chunk of time out of a busy day."

There are five foods which experts have said will lead to losing weight

Greek yoghurt

Experts have highlighted Greek yoghurt as a must-have in your diet, praising its high protein content. They explained: "With low fat, calories, and even sugar, it helps to promote weight loss while simultaneously building muscle. As well as this, it contains probiotics to improve your immune and digestive health to contribute to a healthy gut biome. Add a handful of almonds to the yoghurt for an even more effective snack, as one ounce has six grams of protein."

On the subject of Greek yoghurt, nutritional scientist Tim Spector has said he goes for unflavoured yoghurts with nothing added that he can flavour himself at home with the addition of frozen berries, nuts, seeds and cinnamon. He said: “I tend to avoid fat-free yoghurts as these spike my blood sugar. By choosing fat-containing yoghurts I feel fuller for longer and I also prefer the taste. Usually when I have yoghurt I mix in a shot of kefir aka super yoghurt which contains over ten times more microbe varieties than yoghurt for added benefits for my gut microbiome.”

Brown Rice

Brown rice is touted as an excellent food choice for those who exercise regularly. The specialists noted: "Containing fibre, complex carbohydrates, proteins, and antioxidants - and with healthy fat, it supplies your body with long-term energy during workouts. Plus, the high-fibre causes your body to feel more full, thus reducing your intake of calories to help with weight loss. Pair with kidney or black beans for an increased intake of protein to contribute to lower body weight and lean muscle gain." Tim Spector has said that while white rice has less than 1g of fibre per 100g, brown rice has 1.5g of fibre per 100g.

Oatmeal

Oatmeal is another recommended staple for boosting stamina, according to Breaking Muscle experts. They said: "Not only does it provide complex carbohydrates and protein to aid your workout progress, but it is rich in fiber too. Plus, you can add in extras for more flavour like berries which contains inflammation-fighting antioxidants that help your body to heal after exercise." Princess of Wales Kate Middleton famously is a big fan of oatmeal.

An expert at Bulk.com explained about her favourite overnight oats: “They are full of vitamins, minerals and soluble fibre, which is especially great for those with diabetes as they can help lower glucose and cholesterol levels,” and added that they “are the perfect all-rounder because they are also gluten-free and can be eaten sweet or savoury”.

Sweet potatoes

Sweet potatoes round off the list of beneficial foods. Sweet potatoes can either boost or curtail weight loss, depending on how you enjoy them. They're nutrient-rich, and high in fibre. This means that they can help you lose or maintain weight by keeping you feeling full for longer.

Eggs

Eggs are another recommended food from dietary experts, who claim the combination of protein and healthy fats in eggs can increase shedding of poinds. They advise, "To help muscle gain and weight loss, poached or boiled eggs are the healthiest way to consume them as they retain most of their nutrients and don't require adding more calories from extras such as oil. Serve your eggs with whole grain bread for a high intake of protein and fibre."

Eggs are brilliant sources of vital vitamins and protein - which is seen as a key way of losing weight because it makes people feel fuller for longer. Ian Marber, a nutrition therapist told The Times: “Eggs are a good source of protein, which fills you up, and contain amino acids, omega 3 fatty acids, vitamins D and B12,” Marber says. “They are also naturally good sources of choline, which is needed for transmission of nerve signals, and lutein and zeaxanthin that help protect our eyes as we age.”