For those who are overeating, reducing calories is an obvious way to slim down, but it’s not always that straightforward. Some dieters are left baffled when they think they are doing everything right but not losing weight.
Experts have explained how eating more of particular foods can naturally boost your metabolism and make it easier to lose weight.
Eating the right foods can regulate your hunger hormones, help your metabolism (which leads to fat-burning) and reduce cravings for unhealthy junk foods, said weight loss doctor Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic.
The expert said “colours matter” and getting polyphenols into your diet can help with weight management, reducing cravings and boosting overall health.
Berries are great for weight loss
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The compounds are found in dark berries, leafy greens and colourful root vegetables, and they have antioxidant and anti-inflammatory properties.
The doctor said: “Polyphenols act as nature’s metabolic regulators. They enhance fat metabolism and improve the body’s ability to respond to hunger signals.
“These compounds don’t just target fat storage, they reduce inflammation and optimise hormone levels for holistic benefits.”
So, how can you eat more of these and help your weight loss efforts? Dr Franklin recommended more vibrant colours for a “healthy, weight loss-friendly diet” – “eat the rainbow”.
The best foods include:
- Dark berries: Blueberries, blackberries and raspberries are rich in anthocyanins, which promote fat loss and improve cardiovascular health.
- Purple sweet potatoes: These vibrant tubers are anti-inflammatory and nutrient-dense.
- Dark leafy greens: Kale and Swiss chard provide significantly more polyphenols than iceberg lettuce.
- Green tea: Loaded with catechins, it boosts metabolism and supports weight loss.
- Dark chocolate (70% or higher cocoa): Flavanols in dark chocolate can help curb cravings.
- Olive oil: Contains hydroxytyrosol, linked to improved heart and metabolic health.
- Beans (especially black beans): Rich in flavonoids and fibre, beans support metabolic health and provide long-lasting satiety.
- Nuts: Walnuts, pecans and almonds are high in polyphenols and healthy fats that promote fullness and heart health.
The expert recommended dark chocolate
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The expert added these foods come with health benefits as well as aiding weight loss.
Dr Franklin said: “Polyphenol-rich foods not only help with weight management but also offer long-term health benefits.
“When you fuel your body with these nutrients, you’ll notice fewer urges for junk food, because your body is truly nourished.
“Don’t overcomplicate it. Stick to whole foods with bold, natural colours, and you’ll not only feel better but also improve your healthspan.”
