A recent study showed apple cider vinegar may reduce blood sugar spikes which could prevent cravings. But don’t chug it back neat - mix with water or make it into a salad vinaigrette.
Eggs are low in calories but high in protein. In a 2022 study, participants eating a low-carb diet with at least three eggs per day lost 9.7% of total fat after eight weeks.
Although high in calories – which means they will sustain you – nuts have repeatedly been shown to prevent weight gain and may even help weight loss. Good options include almonds, walnuts and Brazil nuts.
Fibre is your best friend when it comes to weight loss. A jacket potato topped with baked beans is loaded with the stuff (half the daily 30g recommendation). Just watch the toppings!
A 2018 study suggested one 23-minute workout per week is as beneficial as three. But it needs to be high-intensity interval training. Use a workout app like Freeletics or a free YouTube account such as FitnessBlender.
People who have lost weight often credit upping their water intake. Research at Loughborough University found young men ate 22% less when they drank two glasses of water immediately before a meal.
Oats are laced with a soluble fibre called beta-glucan, which feeds the growth of good bacteria. Increasingly, research is showing that good gut health is linked to better digestion and weight management.