The New Year has brought with it a whole host of superfoods you’ll likely already be familiar with. As well as green tea, Greek yoghurt, and berries, there are a number of superfoods that will be just as popular in 2019. But, if you’re looking to lose weight, this year shouldn’t just about which specific foods you should be eating but changing your diet as a whole – for example to become more plant-based, or to incorporate more probiotics. From matcha tea to yoghurt – clinical nutritionist Kamilla Schaffner has shared the superfood trends that will help you lose weight this year.
Green tea, green (vegetable) juices
Kamilla told Express.co.uk: “Hydrate: it is boring but it’s a must. New Year festivities with family and friends leave us positively parched due to all that champagne, wine and cocktails.
“The next best thing to do is to drink mineral water (with pH no less than 8), fresh green juices like cucumber, celery, and spinach, as well as herbal teas like matcha, sencha or green jasmine as often as you can.”
Kamilla also explained just why green juices are so good for you: “Green pigment in vegetables and tea indicates a high content of chlorophyll – a compound known to increase alkalinity, especially post alcohol ingestion.”
For weight loss, the nutritionist advises you swap your morning coffee for a cup of strong green tea, adding: “Many people do not realise how much caffeine there is in green tea, making it a perfect drink to perk you up first thing in the morning.”
Veganism (flexitarian approach)
Many more people are trying to incorporate vegan meals into their diets these days, for the sake of their own health as well as the effect on the environment.
Kamilla advises dieters a flexitarian approach is best to increase fibre content and reduce intake of saturated fat.
She explained: “Have one meatless day every week where your main focus is on eating fresh raw vegetables, legumes, nuts and fruits. It can be smoothies, soups, salads, curries or stir fries – the idea is to dramatically increase fibre content whilst minimising animal protein intake as well as saturated and hydrogenated fats.
“This will help your body with removing previously accumulated toxins and will allow your digestive system to recover from consuming unusually large volumes of foods over the festive season.
“Regular vegan days will certainly help with weight loss for people on calorie-controlled nutrition plans, providing you don’t go through a jar of peanut butter per-day.”
Probiotics
“We know the importance of maintaining gut health,” Kamilla continued, “So foods high in probiotic bacteria like yoghurt, kimchi, kombucha, miso, sauerkraut, tempe, sourdough bread, kefir will continue to be in nutritional spotlight.
The nutritionist added that yoghurt is one of the best things you can eat to support your immune system.
She continued: “Incorporate foods like yoghurt every day: it is one of the humble superfoods that keeps your immune system strong and digestion working optimally.
“Moreover, it is very versatile: you can have it as a sweet snack or breakfast by adding fruits, berries with a handful of oats, or if savoury flavour is your ‘thing’ then you can team it up with freshly cut carrots, cucumbers, celery sticks and a sprinkle of sesame seeds for a perfect healthy late-afternoon snack.”
Strategic fats
Incorporating foods high in fatty acids will not also leave you feeling fuller, but they can also do wonders for dry skin.
Kamilla added: “Inclusion of omegas in your daily diet may prevent persistent cravings for foods high in saturated and hydrogenated fats like commercial biscuits, pizza, chocolate and cheese. Try to minimise consumption of meat in favour of fish: it will have a tremendous effect on your body weight and energy levels.
“Fish is a very lean protein rich in Omegas which will keep you feeling fuller for longer with a fraction of calories.”
She also recommended: “Oily fish like salmon, trout, sardines and mackerel at lunches and dinners, almonds, hazelnuts, walnuts, pumpkin seeds, sesame seeds, cashews and flax seeds in your daily porridge, salads or yoghurt. These foods are high in essential Omegas, as well as fat-soluble vitamin E which keep your skin looking supple and firm.”