With 2025 just around the corner, many of us are gearing up to set new health and wellness objectives. YouGov data reveals that nearly half of Brits will commit to a fresh diet or fitness plan as part of their New Year’s resolutions.
Health professionals stress the importance of setting achievable goals and maintaining consistency for successful weight loss. For many, it’s also an opportunity to try different methods, particularly if previous attempts at calorie counting, carb reduction or trendy diets have been unsuccessful.
Professor Franklin Joseph from Dr Frank’s weight loss clinic suggests that it might still be feasible to shed weight without obsessively counting calories every day. He points to a naturally occurring compound found in foods like berries, tea, and even chocolate, which can assist in weight management.
(Image: Getty Images)
READ MORE: Two ingredient cleaning trick to get your oven ‘turkey-ready’
Professor Joseph said: “When trying to lose weight, eating a diet rich in polyphenols can help shed pounds. Polyphenols – natural compounds found in colourful fruits and vegetables – are not only visually appealing but also powerful allies in weight management, reducing cravings and boosting overall health.”
These compounds are also recognised for their antioxidant and anti-inflammatory properties. “Polyphenols act as nature’s metabolic regulators,” says Professor Franklin, reports the Mirror.
“They enhance fat metabolism and improve the body’s ability to respond to hunger signals.”
(Image: Getty Images)
Research backs this up, with studies indicating that diets rich in polyphenols can help maintain a healthy body weight and reduce the risk of weight gain. The European Prospective Study on Cancer and Nutrition found that individuals who consumed more polyphenols gained less weight over a five-year period.
In addition to metabolic benefits, polyphenols fight inflammation and oxidative stress, which are thought to be key factors in obesity and metabolic syndrome. Prof Joseph stated: “These compounds don’t just target fat storage, they reduce inflammation and optimise hormone levels for holistic benefits.”
One of the simplest ways to increase your intake of polyphenols is by choosing foods with deep colours. “Think of your plate as a canvas,” advises Prof Joseph.
“The more vibrant the colours, the more nutrients and polyphenols you’re getting. Colours truly matter for a healthy, weight loss-friendly diet – eat the rainbow!”
(Image: Getty Images)
‘Eat the rainbow’
One of the simplest ways to boost polyphenol intake is by choosing deeply coloured foods.
“Think of your plate as a canvas,” says Prof Joseph. “The more vibrant the colours, the more nutrients and polyphenols you’re getting. Colours truly matter for a healthy, weight loss-friendly diet – eat the rainbow!”
Foods rich in polyphenols, include:
-
Dark berries: Blueberries, blackberries, a
-
nd 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.
(Image: Getty Images)
“Polyphenol-rich foods not only help with weight management but also offer long-term health benefits,” asserts Prof Joseph. He further explains how these foods contribute to reducing the risk of chronic diseases, stabilising blood sugar levels, and naturally cutting down cravings for processed and sugary snacks.
“When you fuel your body with these nutrients, you’ll notice fewer urges for junk food, because your body is truly nourished,” Prof Joseph added.
He dishes out some straightforward advice on nutrition: “Stick to whole foods with bold, natural colours and you’ll not only feel better but also improve your health.”