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Fitness and nutrition expert, Arj Thiruchelvam, advised sticking to two \u2018Ps\u2019 to aid weight loss.<\/p>\n
\u201cThere are two Ps to help you manage hunger,\u201d he said.<\/p>\n
Potato<\/h3>\n
Mr Thiruchelvam explained: \u201cEat white potato to help achieve a calorie deficit (burning more calories than you consume).<\/p>\n
\u201cWe\u2019ve been convinced that white potato isn\u2019t very healthy but in fact it leads the satiety index compiled by Brand-Miller and Petocz (1995), meaning it is the number one food to keep you fuller for longer.<\/p>\n
Don’t miss… <\/strong> We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info<\/p>\n \u201cWhen you\u2019re looking to diet, opt for foods that help manage hunger as this will result in less snacking.\u201d<\/p>\n One study, published in the Journal of the American College of Nutrition in 2014, found that reducing calories rather than eliminating certain foods like potato was beneficial to weight loss.<\/p>\n Lead investigator of the study, Doctor Britt Burton-Freeman, said: \u201cSome people have questioned the role of potatoes in a weight loss regimen because of the vegetable’s designation as a high glycaemic index food.<\/p>\n \u201cThere is no evidence that potatoes, when prepared in a healthful manner, contribute to weight gain. In fact, we are seeing that they can be part of a weight loss programme.\u201d<\/p>\n \u201cConsuming sufficient protein is also important to keep you fuller for longer and to help you recover from exercise,\u201d Mr Thiruchelvam said.<\/p>\n \u201cThe thermic effect [the amount of energy it takes for your body to digest, absorb, and metabolise the food you eat] of eating protein means you burn a minute amount of extra energy as a result of consuming protein.<\/p>\n \u201cHowever, what is really interesting is that diets high in protein repeatedly demonstrate longer term success, reduce cardiovascular disease factors and the preservation of muscle mass, which in turn increases your fat burning potential.<\/p>\n \u201cOne study stated that in medium and high protein diets where 1.2 to 2.4 grams protein per kilogram of bodyweight was consumed, there was a beneficial effect to improving body composition.<\/p>\n \u201cThis is the key to long term success and weight maintenance.\u201d<\/p>\n He also advised sticking to a weekly calorie deficit.<\/p>\n \u201cBy moving away from daily targets to weekly calorie deficit targets this offers you the flexibility to eat the food and drink you enjoy, socialise with friends and family whilst still working towards your weight loss goals,\u201d he added.<\/p>\n \u201cYou use your weekly target to allocate higher and lower calorie days and this in turn gives you the ability to sustain the diet for longer and also stay motivated.\u201d<\/p>\n If you have concerns about your weight and how it impacts your health you should speak to your GP.<\/p>\n
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<\/p>\nProtein<\/h3>\n