Dietician names simple breakfast swap that ‘is very useful for weight loss’ as it 'lowers waist circumference’

Dietician names simple breakfast swap that ‘is very useful for weight loss’ as it 'lowers waist circumference’
Diana Moran takes the GB News panel through her morning exercise routine
Solen Le Net

By Solen Le Net

Published: 09/03/2024

- 08:00

Healthy food substitutes may offer the most sustainable approach to weight loss

Diets are doomed to fail when they are too strict or limiting, while food swaps offer a more sustainable approach to weight loss.

Incorporating fibre-packed ingredients into the diet stops us from caving into our cravings thanks to their satiating effect.

This prevents us from losing heart halfway through a weight loss plan. What’s more, sticking to a few healthy food swaps can make a significant difference over time.

As healthy ageing garners more interest, researchers are uncovering evidence that protein-dense diets are the most sustainable solutions for weight loss after the age of 50. This is why the addition of oats to the diet is widely encouraged in medical circles.

measuring waist circumference

Healthy food swaps can pave the way to sustainable weight loss


Doctor Carrie Ruxton, dietician and advisor to the General Mills fibre campaign named oats as one of the most helpful foods for slimming down the waistline.

She explained that oats can be a great option for weight loss because they are a nutritional powerhouse. In a conversation with GB News, she said: “Oats are a very useful food for weight loss.

“Firstly, oats are high in fibre, particularly the soluble type of fibre which swells up in the gut helping to make us feel fuller for longer after meals. Secondly, oats also contain some protein which helps to dampen hunger.”

Despite the undisputed benefits of oats for weight control, people in the UK continue to miss the recommended fibre intake.

“Only eating two-thirds of the recommended 30 grams a day,” Carrie explained. “Not only this, fewer than one in four adults are prioritising eating more fibre in their diets.

“A bowl of oats contains four grams of fibre and you can boost this by a couple more grams by adding a tablespoon of pumpkin seeds and a handful of berries.

“Ditch the greasy croissant on your way to work for high fibre Bircher musely. Breakfast is a great opportunity to start the day with some fibre. This will help curb the munchies later in the morning.”

Since packing more protein into the diet is widely encouraged for weight loss, other foods like eggs can also help.

Superintendent pharmacist Abbas Kanani, from MRPharms, recently told GB News: “Eggs are very high in nutrients and help to delay feelings of hunger, making you feel full for longer.”

What's more, food groups like carbohydrates can also assist in weight loss journeys, contrary to popular belief.


Man eating breakfast

Healthy breakfast swaps can help pave the way to a slimmer waistline

Getty Images

Cutting carbs completely leads to lean muscle mass loss, which is counterproductive to lose weight in the long run.

It comes as VJ Hamilton, a registered nutritionist and expert in autoimmune disease, recently said that cauliflower rice is one of the healthiest alternatives to grains.

The expert encouraged eating cauliflower instead of simple carbohydrates that hurt blood glucose levels and the subsequent insulin response.

In addition to being a rich source of fibre, cauliflower has a very high water content, which helps to hydrate the body from within.

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