15 amazing weight-loss foods

Milkshakes

Boost your diet by drinking a low-fat, but calcium-rich shake. Calcium plays a crucial role in regulating fat metabolism. It’s thought that the more calcium there is in a fat cell, the more fat it will burn.

Chilli con carne

With lean mince and hot chilli powder, this dish will give a double boost to your weight-loss efforts. Lean protein has the most satiating effect on your appetite of any nutrient, while chilli can raise metabolism by as much as 50 per cent for up to three hours after eating (due to increased heart rate). You need to eat enough to break into a sweat.

Smoked salmon

Salmon provides omega-3 fats, which seem to regulate the body’s blood-sugar levels, keeping hunger at bay. Udo Erasmus, an expert on oils in nutrition, says that omega-3 fats also increase our metabolic rate, thus burning more calories.

Sugary breakfast cereal

Sugar-filled cereal has no more calories than the non-sugary type (this is because complex carbohydrates and sugars both contain the same amount of calories), and is fortified with the same vitamins and minerals. ‘Having something sweet makes it more likely you will stick to a healthy diet, because you won’t get bored.’ says Professor Anne de Looy, an obesity expert at the University of Plymouth. Team with slow-releasing yogurt and fruit to make sugary cereal more satisfying.

Sugar-free gum

Researchers have estimated that chewing sugar-free gum all day can increase your energy expenditure enough to burn off an extra ten pounds a year. And let’s not forget, while you’re chewing gum you can’t eat anything else!

Almonds

Slimmers who eat a handful of almonds a day lose more weight than those who don’t, according to American researchers. It’s thought that the fat calories in almonds may not be completely absorbed. Nuts also contain fibre and protein, which makes them uniquely satisfying.

All-butter shortbread

Instead of buying two cheap packets of biscuits, buy one better-quality packet, for example, buttery organic shortbread. Appreciating finer flavours means you’ll find smaller amounts of food more satisfying.

Boiled potatoes

Boiled potatoes came top in a league table of filling foods put together by Australian researchers. They were judged to be over three times more satisfying gram for gram than white bread.

Peanut butter

Peanuts have a satiating effect similar to almonds. Spread on grainy bread, peanut butter is the perfect low-glycaemic index (GI) snack, keeping blood-sugar levels stable and hunger under control. Don’t have more than a golf ball-sized amount of peanut butter a day though.

Quorn sausages

Quorn is high in fibre and protein, and one of the most filling foods you can have. By swapping one normal banger for a Quorn one, you’ll also save 134 calories and 13.7g fat.

Alcohol

Statistically, women who drink moderately are slimmer than women who don’t drink at all. But, it’s important to stick to just one or two small glasses a day.

Chocolate

It’s overstating it to say that chocolate is a slimming food, but allowing yourself treats can keep you on the dieting bandwagon. A 30g serving (around five squares) provides about 150 calories and 9g of fat, which is quite possible to incorporate into a calorie-controlled diet.

Prawns

Victoria Beckham is said to eat a lot of them, and it’s not hard to see why. Prawns are protein-packed, which makes them good at controlling your appetite, while only containing 54 calories and 0.5g fat in a 75g serving.

Red meat

Don’t shun red meat because you’re watching your weight – it’s a hunger-curbing, nutritious part of your diet, and very lean cuts have less fat than cottage cheese. It’s the processed meat products such as sausages, bacon, salami and meat pies that are the ones to avoid.

Parmesan

Because it’s so strong flavoured, a little goes a long way. One tablespoon of grated Parmesan (10g) only has 39 calories and 2.8g fat, and should be all you need.