Expert recommends two foods to eat to lose weight – help ‘manage hunger’

Obesity is a growing problem in the UK, with around a quarter of all adults classified as obese.

It is known to raise your risk of various serious medical conditions and diseases including type 2 diabetes, heart disease and some types of cancer.

Therefore, maintaining a healthy weight is important for your overall health and wellbeing.

Eating a healthy, balanced diet that stays within a certain calorie range is one way to lose or maintain your weight.

One expert spoke with Express.co.uk about two types of food that could help support any weight loss efforts.

Fitness and nutrition expert, Arj Thiruchelvam, advised sticking to two ‘Ps’ to aid weight loss.

“There are two Ps to help you manage hunger,” he said.

potatoes

Mr Thiruchelvam explained: “Eat white potatoes to help achieve a calorie deficit (burning more calories than you consume).

“We’ve been convinced that white potato isn’t very healthy but in fact it leads to the satiety index compiled by Brand-Miller and Petocz (1995), meaning it is the number one food to keep you fuller for longer.

“When you’re looking to diet, opt for foods that help manage hunger as this will result in less snacking.”

One study, published in the Journal of the American College of Nutrition in 2014, found that reducing calories rather than eliminating certain foods like potatoes is beneficial for weight loss.

Lead investigator of the study, Doctor Britt Burton-Freeman, said: “Some people have questioned the role of potatoes in a weight loss regimen because of the vegetable’s designation as a high glycemic index food.

“There is no evidence that potatoes, when prepared in a healthy manner, contribute to weight gain. In fact, we are seeing that they can be part of a weight loss program.”

Proteins

“Consuming sufficient protein is also important to keep you fuller for longer and to help you recover from exercise,” said Mr Thiruchelvam.

“The thermic effect [the amount of energy it takes for your body to digest, absorb, and metabolise the food you eat] of eating protein means you burn a minute amount of extra energy as a result of consuming protein.

“However, what is really interesting is that diets high in protein repeatedly demonstrate longer term success, reduce cardiovascular disease factors and the preservation of muscle mass, which in turn increases your fat burning potential.

“One study stated that in medium and high protein diets where 1.2 to 2.4 grams of protein per kilogram of bodyweight was consumed, there was a beneficial effect to improve body composition.

“This is the key to long term success and weight maintenance.”

He also advised sticking to a weekly calorie deficit.

“By moving away from daily targets to weekly calorie deficit targets this offers you the flexibility to eat the food and drink you enjoy, socialize with friends and family while still working towards your weight loss goals,” he added.

“You use your weekly target to allocate higher and lower calorie days and this in turn gives you the ability to sustain the diet for longer and also stay motivated.”

If you have concerns about your weight and how it impacts your health you should speak to your GP.