'I'm a doctor - following a simple dietary rule could predict weight loss better than counting calories'

Director of MS Nutrition and Functional Medicine at the University of Western States, Dr Christopher Browne, told GB News: “While calorie content is an important factor in whether we gain or lose weight, higher fibre intake can be an even better predictor of weight loss.

“High fibre diets tend to be less processed, include more whole grains and vegetables, and are often easier for people to follow consistently.

“Having more fibre also helps us to absorb starches more slowly and reduces spikes in insulin and blood sugar levels, which promotes more fat burning and less fat storage.”

But not all healthy foods guarantee weight loss - some may even slow it down

“Some foods that many consider healthy either require careful moderation or are not very healthy at all,” Dr Browne warned.

Fruit juices and blended fruit smoothies, even when made with 100 per cent fruit, can deliver large quantities of rapidly absorbed sugars, making weight loss more challenging.

“Both eliminate the benefits of chewing food, which makes us feel fuller and more satisfied after a meal, but juices also remove the key fibre component from the fruit, taking away another factor that helps with weight loss and general health!” the doctor noted.

Consuming these in moderation is important to avoid sabotaging a weight loss plan, and it's best to avoid commercial versions with added sugars.

A more troublesome example in this category would be highly processed foods promoted as low in fat or fat-free.

“These products often have similar total calorie counts to the ‘regular’ versions of the same foods and lead to the replacement of fats in the diet with refined carbohydrates, which adds another barrier to weight loss,” Dr Browne explained.

But the doctor insists one of the biggest pitfalls in aiming for a healthier diet is judging ourselves based on the “good” or “bad” labels we attach to the foods we eat.

“There is compelling research evidence supporting mindfulness and self-compassion as effective practices for healthy, long-term changes in our eating habits,” he explained.

“When there are strong, difficult feelings around food, it can be very helpful to work with a qualified mental health professional to ensure that emotional and dietary needs are balanced for whole-person wellness.”

When asked whether small habits can outperform big lifestyle overhauls, Dr Browne said the evidence is overwhelmingly clear - they do.

“Smaller changes are easier to plan, to put into practice, and to actually accomplish. Each time we succeed, even in a way that seems tiny, we prove to ourselves that we're capable of achieving the goals we set,” he said.

“These small wins add up and create momentum to try the next small change and achieve the next goal, creating a cycle of success.

“Similarly, small losses when we don't meet the goal aren't as frustrating and usually feel more recoverable.

“With practice, we learn to break up bigger goals into pieces that fit our lives as they currently are, which is usually more sustainable than changing everything at once.”