KEEN to shed a few pounds ahead of your summer holidays, but have no idea where to start? Us too!
With fad diets, weight-loss jabs and countless hacks swirling around on social media, it can all feel a little overwhelming. But one leading doctor is here to help you cut through all the diet noise, and his advice is refreshingly simple - and more importantly, we can all give it a go right now.
Professor Franklin Joseph, who leads the team at Dr Frank's weight loss clinic, says the secret to slimming down faster doesn’t start with cutting carbs or banning chocolate – it’s about tackling the calories you drink.
“If you’re serious about losing weight, the first thing I’d cut is liquid calories,” he tells Sun Health.
“That means fizzy drinks, fruit juices, milky coffees, even those so-called ‘healthy’ smoothies. They’re packed with sugar and calories but do nothing to fill you up.
"It’s an easy change for people to make at the start of their weight loss journey.
"Getting used to monitoring portion sizes, counting calories and learning about how much protein you need can be challenging at first.
"By focusing on liquids, it gives you early control over what you are putting in your body and by making simple changes you can cut out hundreds of calories a day."
He says many people don’t realise how much damage their drinks are doing – and how easy it is to slash hundreds of calories a day just by changing what’s in your cup.
“You can drink a caramel latte, a glass of orange juice and a smoothie in one morning and clock up 600 calories before you've even had lunch,” he explains.
“And you’ll still feel hungry because your body doesn’t register liquid calories in the same way as food.”
Sad but true... alcohol is one of the worst culprits for liquid calories, the prof says.
"Alcohol is obviously not great when it comes to losing weight and managing your health - you should cut down dramatically or even give up altogether if you want to make major lifestyle changes," he explains.
"Calories from alcohol are called ‘empty’ calories as they provide no nutritional value and are consumed in addition to the body's needs.
"A glass of red wine contains around 190 calories, while a pint of lager is slightly higher - around the 200 mark."
And what many people don’t realise is that it’s so-called ‘healthy’ drinks that make the calories mount up, he added.
"Fresh fruit juice is loaded with added sugars that can spike blood sugar levels and lead to you eating more," he says.
"Smoothies can be real sugar bombs, too, especially if they don’t contain much protein, while flavoured coffees again boast plenty of calories and sugar.
"The same amount of fruit and veg that goes into a smoothie, if eaten, provides greater levels of fullness and satiety.
"Also, if you are going to have a smoothie, ensure that you include more vegetables like kale, spinach and cucumbers and keep fruit to two portions."
Even something as simple as multiple cups of tea or coffee with milk throughout the day can quietly add up.
“Two sugars and a generous splash of milk in every cup might not sound like much, but over five or six brews a day, it mounts up fast,” he said.
Prof Joseph, who has helped thousands of people lose weight through small but smart swaps, says switching to water, black coffee or herbal teas can make a noticeable difference within days.
"Black coffee is great as it contains almost zero calories but still gives you the morning caffeine buzz," he says.
"Herbal teas also offer the comfort of a hot beverage while doing away with milk and sugar.
"And, of course, water is crucial. As it not only keeps you hydrated, but also helps you feel full and therefore will ward off cravings.
“It’s the simplest change with the biggest payoff.
“Most people don’t want to overhaul their entire diet overnight – and they don’t have to. Cut the liquid calories first and your weight will start to shift.”
IT depends on the individual, but many people will see a difference in as little as a week after cutting down on their liquid kcals.
"If you are cutting at least 200 calories a day through changing your drinking habits, that level of calorie deficit should result in losing around 1lb per week - which is healthy and sustainable," advises Prof Joseph.
"It’s possible for some people to shed up to half-a-stone if they have a higher overall starting weight.
"The key thing is to make healthy changes and stick to them, rather than chase the numbers on the scales."
WHEN it comes to eating the best foods for weight loss, the general rule is to focus on a balanced diet rich in fruits, vegetables, lean protein, and whole grains, while limiting sugary drinks, processed foods, and unhealthy fats.
But Prof Joseph shared three other important tips to remember.
Firstly, he warned of one 'superfood' in the weight-loss game that can pose problems - nuts and nut butters.
"While full of healthy fats, protein and fibre, they are also very calorie-dense," he says.
"This means they are okay if consumed in smaller amounts, but if not they can trick your brain into eating more.
"This is due to a combination of their texture, fat and natural sweetness that can trigger the brain’s reward system."
Secondly, when you eat and drink can make a difference.
"The main rule is to avoid eating late in the day," he said.
"Not only is the body less able to metabolise food before you go to bed, it can also disrupt your circadian rhythm and hormone levels, potentially increasing hunger and fat storage."
And thirdly, remember treats are important.
"Treats are important as they make it much more likely people will stick to their long-term weight loss goals," he said.
"It comes down to how the brain works - if there is a reward, however small, then you will find it much easier to do the ‘hard work’ to gain it.
"But discipline is important as you don’t want the treats to start outweighing the healthy meal choices.
"Losing weight doesn’t have to mean starving yourself or cutting out all your favourite food.
"It’s about making smarter choices that keep you satisfied and energised."
Breakfast:
Oat bran - one of the most underrated breakfast foods as it has a much higher protein and fibre content than people realise.
Scrambled egg white and Greek yoghurt wrap - add in some avocado and spinach for a delicious high-protein breakfast that will keep you full until lunchtime.
Kefir, fruit and nuts - packed with protein and healthy fats, chuck in some antioxidant-rich blueberries and a few walnuts to get your day off to a great start.
Lunch:
Mushroom omelette - mushrooms contain ergothioneine, which has powerful antioxidant and anti-inflammatory properties that enhance metabolic processes and support weight loss.
Tuna salad sandwich on wholemeal bread - avoid ultra-processed white bread that won’t keep you full for long.
Grilled chicken with cous-cous and green leaves - add some homemade dressing of olive oil and lemon juice to give it a tasty tang.
Dinner:
Grilled salmon with broccoli and sweet potatoes - this low GI option also contains fish oils, fibre and antioxidants such as vitamins C and K.
Tofu stir fry with plenty of veggies - go for anything you have in the fridge, such as carrots, peas or broccoli.
Vegetarian chilli with brown rice - a healthy classic for a reason. A dollop of Greek yoghurt adds a final flourish.
Snacks:
Air-popped popcorn - a much better alternative to crisps.
Carrots and hummus - a handy snack, even on the move.
Cottage cheese and cherry tomatoes - great for protein and a perfect combination.
