A health expert has shared her top ‘weight loss’ foods that can help people get into better shape naturally
A health expert has shared five ‘superfoods’ she says can help people achieve their weight loss goals naturally, thanks to their nutritional benefits. Eating the five foods, alongside a balanced diet and a healthy lifestyle, could enable people trying to lose weight to get into better shape without medication.
Although some people may not be able to lose weight naturally and may have no choice but to take medication, for those who can, improving their diet and lifestyle can make a difference. For overweight people or those who are struggling with obesity, medication like Mounjaro may be prescribed, but usually only as a last resort.
Mounjaro (tirzepatide) works really well for losing weight. It helps people shed a lot of pounds, usually around 15-20% or even more, by acting like hormones (GLP-1 and GIP) that make you less hungry and slow down how fast your food digests, so you feel full for a longer time.
Even though no food can completely match the strong effects of Mounjaro, some foods can help your body release GLP-1 (glucagon-like peptide-1). This is the same hormone that Mounjaro copies to help slow down digestion and reduce hunger.
Anyone keen to know which foods can help them lose weight by triggering certain processes in the body, including keeping you fuller for longer and boosting metabolism, a health expert has shared her top four. Senior Head of Recipe Development and Registered Nutritionist at Green Chef UK Lily Keeling has said leafy greens, chilli peppers, green tea and eggs are among some of the best.
Leafy greens
Leafy greens can be helpful for weight loss because they have few calories and carbs, yet are packed with fibre, vitamins, and minerals. This helps you feel full, which can lower the number of calories you eat and help your metabolism and digestion work well. Soluble fibre slows down the rate at which food leaves the stomach, prolonging the feeling of fullness.
Adding spinach, kale, Swiss chard, and arugula to your meals makes your meals bigger without adding many calories, which can help you manage your weight. Certain nutrients, such as calcium, which is present in leafy greens, can help increase metabolism and fat burning.
Fibre and low energy density work together to keep blood sugar levels steady, which helps to lower cravings and prevent energy crashes. Lily says: “Vegetables like kale and spinach are low in calories but high in fibre, which aids digestion and promotes a feeling of fullness. Their high volume-to-calorie ratio allows you to eat larger portions without increasing your caloric intake.”
Chilli peppers
Chilli peppers can aid fat burning and promote weight loss through capsaicin, which speeds up metabolism (thermogenesis), reduces appetite, and helps the body burn fat reserves. However, it’s not a miracle solution and is most effective when combined with a healthy diet and regular exercise.
This compound activates a “fight or flight” response, boosting calorie expenditure, signalling the body to utilise fat as energy, and helping you feel more satisfied. Lily said: “Chilis contain capsaicin, a bioactive compound that can slightly increase the body’s metabolic rate through thermogenesis.”
Capsaicin raises your body’s core temperature and energy use, helping you burn calories more quickly. It can boost fat breakdown and turn on brown fat (which uses calories to create heat). It may help you feel satisfied for longer and reduce how much you eat. Studies indicate it has a significant impact on central obesity (belly fat), which is the most unhealthy kind. Keep in mind everyone’s body reacts differently to spicy foods.
Green tea
Lily explains: “Green Tea contains epigallocatechin gallate (EGCG), an antioxidant that has been shown in clinical trials to increase metabolic rate and assist in the breakdown of fat cells.” Green tea might help a little with weight loss by speeding up metabolism and burning fat, thanks to ingredients like EGCG and caffeine.
It’s not a miracle solution, however. The results are modest and work best when combined with a healthy diet and exercise routine. Some studies show that the weight loss is not very significant, according to experts.
Switching from sugary drinks to green tea can lower calorie intake, and the compounds in green tea might slightly boost energy use and fat breakdown, especially when you exercise.
Eggs
Lily said: “Eggs are one of the most nutrient-dense foods available; their high protein content and healthy fats have been shown to increase satiety. Eating breakfast with eggs incorporated can lead to reduced calorie intake for the rest of the day.”
The protein found in eggs helps you stay full for a longer time, lowers hunger hormones, and boosts hormones that make you feel satisfied, which means you eat fewer calories during the day. Protein also has a higher thermic effect of food, meaning it takes more energy to digest, and it helps build muscle that burns more calories even when you’re not active.
One large egg contains about 70 calories but provides high-quality protein, vitamins, and minerals, making it a satisfying, low-calorie option. Eating eggs for breakfast is associated with greater weight loss and lower calorie intake later in the day.
Always speak to your doctor first before making any drastic diet or lifestyle choices to make sure they are suitable for you, especially if you are taking medication.
