George: Food to shift your gut

Green tea
Green tea contains catechins, an antioxidant that helps to speed up metabolism and fat burning. A study published in the American Journal of Clinical Nutrition showed that drinking green tea high in catechins enabled study participants to lose weight, increase metabolism, and have a significant drop in body mass index.

Watermelon
This juicy fruit has a high water content relative to its carbohydrate content (a cup of watermelon contains only 48 calories), so you are going to feel full quickly. This fruit is also exceptionally high in the amino acid citrulline, which converts to another amino acid arginine, a compound that improves insulin sensitivity resulting in less fat storage. Just watch out for those seeds.

Grapefruit
A study by the Nutrition and Metabolic Research Centre at Scripps Clinic in the US showed that people who added half a grapefruit to each of their normal meals lost 3.6lb over a 12-week period (though many lost more). Grapefruit reduces insulin spikes and thus encourages weight loss. Sprinkle with brown sugar, add a dash of angostura bitters and put under a grill for a few minutes.

Oats
Get into porridge for breakfast – the soluble fibre found in oats not only fills you up, it also helps delay stomach emptying, so you feel full longer, which helps with weight loss. If you haven’t got enough time to make it in the morning, buy a batch (McCann’s Steel-Cut Irish Oatmeal, www.hardtofindfoods.co.uk), make up a week’s worth of separate servings and store in the fridge.

Tinned tuna
This low-fat protein source is full of vitamins B6 and B12, which aids digestion as well as reducing stress, another reason for weight gain. Research from the University of Maryland School of Medicine found that the cortisol released when you’re under pressure sends messages to your body to refuel itself – even if it doesn’t need to. So, next time you’re under the cosh, hit the gym then refuel with a tuna salad.

Pistachio nuts
Let’s face it; we all have a tendency to eat too fast, particularly where salty, savoury snacks are concerned. So if you’re going to snack, go for foods in that are packed organically – in their own shells. Pistachios may be a bit fiddly but they’ll slow you down, so you’ll eat less and appreciate them more. Make yourself work for your food.

Eggs
They’re a great source of protein, which as well as building muscle also delays hunger for longer. A recent study of 30 overweight or obese people found those who ate two scrambled eggs with two slices of wholegrain toast in the morning consumed less for the next 36-hours than those who had a bagel breakfast of equal calories.

Chilli
Regularly eating chilli-based dishes can help you lose weight – but not just in the explosive way you’re probably thinking about. In a Japanese study, people who ate breakfast foods with red chilli ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite. So chuck some in with your scrambled eggs on wholegrain toast in the morning.

Peanuts
A study from Purdue University in the US found that when a group of normal-weight people added about 500 calories worth of peanuts to their diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 per cent, which means they burned more calories even when relaxing. It is thought that the fat content in the nuts increases satiety. Just make sure they’re plain, as salting or dry roasting negates any benefit.

Popcorn
Swap the crisps and other savoury snacks for a bowl of homemade popcorn. Without the added sugar or butter from the microwave version you can get a great savoury snack for a fraction of the calories. It’ll also give you an opportunity to try “The Popcorn Trick” in the comfort of your own home. Yes, you know exactly what we mean.

George