While low-carb diets will remain popular this year, it’s predicted that consumers will be welcoming back fat with open arms.
Unlike the Atkins diet, which encouraged followers to increase foods such as cheese and butter, this is all about choosing the right sort of fat.
So you are looking at plenty of oils, avocados, eggs, and so-called fatty fish such as salmon and mackerel. And carbs are also encouraged.
Make sure you stock up on seeds and nuts too, as most registered dieticians named these as the superfood that will reign supreme in 2015.
The secret behind fat-loss success lies in fuelling your body with nutrient-dense meals. Start by going back to basics.
Number one on the list is fibre, both soluble and insoluble. Fibre helps slow digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90% of British women don’t eat enough roughage.
Eat meals high in protein, which helps preserve lean muscle mass, and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and regulate the hormone leptin, which keeps you satiated.
Finally, spice up your meals for a metabolism kick. Chilli and paprika both contain capsaicin, which helps speed weight loss, while cinnamon helps regulate blood sugar and reduce cravings.
Feeling stuffed after that Christmas feast?
If you seriously need to work on that belly bulge and want to get back into a healthy eating plan, then here are some simple slimming strategies to get you back on track.
1. You’ll need to eliminate all processed, packaged foods over the next four weeks to help kick-start your liver, the main channel of detoxification.
2. Make sure to eat at regular intervals. You should eat three meals plus two snacks, one mid-morning and one mid-afternoon to avoid blood sugar dips.
3. Avoid caffeinated and fizzy drinks. Swap tea and coffee for decaffeinated versions and sip on herbal teas including green tea, fennel tea and nettle. Increase your intake of water to a minimum of two litres a day. Liven up water by adding slices of cucumber or a squeeze of liver-boosting lemon.
4. Avoid eating meals in front of the computer or TV and try to concentrate on what you’re eating, taking a break in between bites.
5. Allow yourself one treat each week. Choose from a small glass of red wine, a small bar of dark or raw chocolate, lemon sorbet or a small pot of frozen yoghurt.
If you’re not already a fully paid-up member of the kale fan club, its low-calorie, high-fibre and zero-fat profile should tempt you to get on board.
As well as being a great addition to any weight-loss plan, kale is ideal for digestion and will help keep your system moving as it contains around 5g fibre per 100g.
Kale is an excellent source of iron – and, in fact, it contains more iron than beef per serve! That’s important for anyone with anaemia or heavy periods, or just looking for more energy, as it helps to form haemoglobin, the molecules that carry iron within our red blood cells.
Kale is also high in calcium, giving milk a run for its money with fewer calories. If you’re dairy intolerant or vegan, this veg will give you a good dose of bone-strengthening calcium.
Vitamin K, which helps to protect against certain cancers, is also found in high quantities in kale, along with heaps of antioxidants. This all-important, but lesser known vitamin is needed for a whole host of bodily functions, including the health of your bones, preventing blood clotting and keeping cholesterol in check.
Kale can help fight inflammation as it contains omega-3 fatty acids, so make sure you’re eating kale regularly if you have an injury, arthritis or asthma, as it will help to reduce the effects and speed recovery.
Vitamins A and C are two more vitamins found in kale. Vitamin A is important for vision and vitamin C for your immune system, but both of them are brilliant skin vitamins so dose up to help keep wrinkles at bay.
And if all of this wasn’t enough, kale is also a great way to cleanse your body, containing both fibre and sulphur, which are involved in the detoxification process.
There’s no need to reach for extra-virgin olive oil every time you cook. These six healthy alternatives have the same 120 calories and 14 grams of fat per tablespoon as the “gold” standard does.
But unlike extra-virgin olive oil, some can stand up to the high heat of stir-frying, while a mere drizzle of others can transform a dish.
And because each delivers a special set of nutritional benefits, switching things up won’t just make your meals tastier, it can give you a health boost too.
Peanut
Mildly nutty peanut oil is a great choice for healthy frying, because it can be heated to a higher temperature than many other oils, foods cook faster in it and have less time to absorb the extra calories and fat.
GREAT FOR
Safflower
This oil may help you lose weight and control your blood sugar. And because it’s almost flavorless, safflower oil lets the other ingredients in your dish shine through.
GREAT FOR
Canola
Compared with other cooking oils, canola has the lowest price and one of the lowest saturated-fat contents. Its neutral taste and medium-high smoke point means you can even use it for baking.
GREAT FOR
Flaxseed
Most of us don’t get enough omega-3 fatty acids, which help protect brain cells and may guard against cancer. Flaxseed oil is a good source of these nutrients, but their benefits are destroyed by heat, so store bottles in the fridge and add the oil only to cold or already cooked dishes.
GREAT FOR
Toasted Sesame
This fragrant oil is not only packed with the powerful antioxidant vitamin E, but it may also lower blood pressure, according to recent studies. Toasted sesame oil is pricey though, so use just a little to punch up finished dishes.
GREAT FOR
Banishing high-cal ingredients, such as cheese and nuts, seems a good idea for dieters. But fat takes longer to digest than protein and carbs, so it keeps you full longer.
It also adds flavor, which ups satisfaction. Sprinkle nuts or seeds over your salad or spread pesto on your sandwich. Besides whittling your waistline, you’ll also increase your nutrient intake.
Research has found that just three grams of monounsaturated fat – the amount in less than a teaspoon of olive oil – helps the body absorb more cancer-fighting lycopene, lutein, and beta-carotene.
Fresh fruits and vegetables are a dieter’s dream, but the pesticide residue on them can keep your calorie-burning machine from performing at its peak.
Pesticides may affect your thyroid’s ability to function and there’s evidence that they also harm the functioning of mitochondria, the parts of a cell that convert fuel into energy.
Government researchers say you need to scrub fresh produce for at least 30 seconds to remove the residue.
You can also minimize your exposure by purchasing organic produce, especially the kind with an edible peel, as well as organic beef and dairy products, because regular cattle feed can contain high concentrations of pesticides.