Britons aiming to shed extra pounds this January are being urged by the NHS to "always" include a specific type of food in their meals. This simple dietary tweak is championed for helping individuals feel fuller for longer while supplying vital energy.
The NHS's Key Dietary Recommendation
With weight management a critical health priority for the nation—approximately one in four UK adults is classified as obese—the NHS's Better Health initiative has published clear guidance. It acknowledges that knowing what to eat can be confusing for those trying to lose weight.
The cornerstone of their advice is to "always include some protein" in every meal. Proteins, made of amino acids, are the fundamental building blocks for the body's cells, tissues, and organs, crucial for functions like muscle development and repair.
"It helps you stay full," the NHS states, recommending sources like beans, pulses, fish, eggs, and meat. This feeling of satiety can be a powerful tool in reducing overall calorie intake.
Expert Backing and Important Cautions
This recommendation is supported by medical professionals at the renowned Mayo Clinic. They note that high-protein diets aid short-term weight loss primarily through increased fullness.
However, experts also sound a note of caution. The Mayo Clinic warns that the long-term effects of high-protein diets, particularly those that severely restrict carbohydrates, are still under investigation. Some restrictive plans, like the carnivore diet, may lead to nutrient deficiencies, lack of fibre, and issues such as bad breath, headaches, and constipation.
Diets high in red and processed meats can increase saturated fat intake, potentially raising the risk of heart disease and elevating "bad" LDL cholesterol. Furthermore, a high-protein diet may worsen kidney function in individuals with pre-existing kidney disease, as the organs struggle to process protein waste products.
Building a Balanced, Healthy Plate
To ensure a holistic approach, the Better Health programme provides comprehensive meal guidance alongside its protein advice:
- Vegetables: Aim for two or more portions, making up half your plate.
- Carbohydrates: Foods like potatoes, bread, rice, or pasta should not exceed a third of your meal; choose wholegrain where possible.
- Fish: Consumers should aim for two servings weekly, including one portion of oily fish like salmon or mackerel.
- Dairy: Opt for lower-fat and lower-sugar alternatives.
- Fats: Use unsaturated oils like olive or sunflower oil.
- Spreads: Choose lower-fat options and use sparingly.
- Hydration: Drink six to eight cups of fluid daily.
For sustainable weight loss, the NHS suggests the average person should reduce their daily calorie intake by 600kcal. This translates to a daily total of 1,900kcal for the average man and 1,400kcal for the average woman.
The NHS advises anyone with concerns about their weight to speak to their GP. Further detailed guidance is available on the official NHS website.
