The best foods for weight loss, according to a dietician

Anyone who's ever gone on a diet to lose weight could probably tell you that deprivation is not the secret to long-lasting weight loss.

Instead, a slow and steady approach based on adopting a balanced diet – combined with regular exercise – is by far the best way to slim down. And it'll probably make you less likely to get hangry, too.

'For successful weight loss over the long term, it’s about looking at your diet as a whole,' registered dietician and British Dietetic Association spokesperson Kiri Elliott told Prima.co.uk.

You need to include as many foods as possible from across all the different food groups, while adjusting their proportions and your portion sizes to tip the energy balance in favour of weight loss.'

Remember that the NHS advises eating 500 fewer calories than you need per day for a steady fat loss of 0.5kg (1-2 lbs) a week – which, for women, usually means eating no more than 1,400 calories a day.

Below, we run through the best weight loss foods you should be eating to help you achieve your goal...

And, if you're wondering how much of everything to eat for weight loss, Kiri has a simple way to tell.

'An easy-to-remember ratio for weight loss is to fill half your plate with steamed vegetables or salad, a quarter with protein and a quarter carbohydrates,' she explains.

1. Herbs and Spices

It's time to spice things up! Research has shown that eating red chilli peppers can facilitate weight loss. A 2010 study by the University of California found that the spicy ingredient may help boost your metabolism and fat-burning potential.

But it turns out there's another important reason why including more herbs and spices in your diet can aid weight loss...

'Herbs and spices can help make plainer or "more basic" foods taste exotic and flavoursome without adding extra calories,' Kiri says.

'Try incorporating more basil, coriander, smoky paprika and chilli powder into your meals.'

2. Fresh fruit

It may sound obvious, but switching out high-calorie snacks in favour of fresh fruit is a weight loss no-brainer.

'Fruit is chock-full of vitamins, minerals and antioxidants, as well as filling fibre and prebiotics for good gut health,' says Kiri. 'To help you even further on your weight loss journey, fruit flesh also has a very high water content and is super low in calories, so it can help take the edge off hunger and tide you over until your next meal.'

As for which fruits to stock up on, Kiri advises choosing seasonal and local produce where possible.

Try raspberries, apples, blueberries, plums and cherries.

3. A rainbow of vegetables

Again, we're sure you won't be surprised to hear that loading your plate with plenty of veg is a great idea if you're trying to shed excess weight.

'Vegetables offer pretty much all the same weight loss benefits of fruit, although they're usually less sweet so make a better option at meal times,' says Kiri.

But, don't worry, it's not all about eating bland lettuce leaves. 'The trick is to have a rainbow of veg,' says Kiri. 'Because different colours contain different vitamins, minerals and antioxidants.

'Try eating more red peppers, carrots, sweetcorn, runner beans and purple cauliflower.'

4. Wholegrain carbohydrates

If you thought slimming down meant cutting out carbs completely, then this will be music to your ears: Kiri says wholegrain varieties are actually a top weight loss food!

'Wholegrain carbs slow everything down,' she tells us. 'They take longer to digest, keeping you fuller for longer.'

As well as this, they tend to take longer to physically chew, which in turn can aid weight loss. 'Just chewing for longer and eating more slowly gives your body a chance to listen for fullness signals, so you realise you can stop eating sooner,' Kiri adds.

Try wholegrain rice and pasta, and skin-on potatoes.

5. Lean meat or meat-free alternatives

It turns out protein is a weight loss essential. 'Whether you're a meat-eater, vegetarian or vegan, adequate protein intake is essential when trying to lose weight,' says Kiri. 'It's important to conserve lean muscle mass and muscular skeletal health while shifting excess body fat stores, and protein is the building block for lean tissue.'

Protein also helps you feel fuller for longer. 'It's known to have a satiating effect so including any source of protein at every meal will prevent hunger pangs,' adds Kiri.

'Try lean meat, such as chicken breast and turkey mince or Quorn.'

6. Pulses

As we now know, fibre and protein both keep you feeling fuller for longer, which makes pulses an ideal weight loss food.

'Pulses are great low-calorie sources of plant protein and also tend to be high in fibre,' explains Kiri. 'They offer the same satiating effects as those foods, while also being great for your gut health, and are an excellent choice for bulking out your meals.

'Try lentils, kidney beans, chickpeas and edamame beans as a snack.'

Follows Francesca Rice