With the start of a new year just around the corner, many Brits are gearing up to set new health and wellbeing goals, with nearly half of us vowing to start a new diet or fitness regime, according to YouGov data. Experts say the secret to successful weight loss lies in setting achievable targets and sticking to them.
For those who have tried and failed with calorie counting, cutting carbs, or following fad diets, it may be time to explore new approaches. Professor Franklin Joseph from Dr Frank’s weight loss clinic suggests that it’s possible to lose weight without obsessively tracking calories.
He believes that a naturally occurring compound found in foods like berries, tea, and even chocolate can aid in weight management.
Professor Joseph said: “When trying to lose weight and eating a diet rich in polyphenols can help shed pounds. Polyphenols – natural compounds found in colourful fruits and vegetables – are not only visually appealing but also powerful allies in weight management, reducing cravings and boosting overall health.”
These compounds are also known for their antioxidant and anti-inflammatory properties.
Professor Franklin said: “Polyphenols act as nature’s metabolic regulators. They enhance fat metabolism and improve the body’s ability to respond to hunger signals.”
Science backs this up, with research showing that eating foods rich in polyphenols can help people keep a healthy weight and lower the chances of putting on weight., reports the Mirror.
A big study called the European Prospective Study on Cancer and Nutrition found that people who ate more polyphenols gained less weight over five years. Polyphenols also reduce swelling and cell damage, which are thought to be big contributors to obesity and related health problems.
Prof Joseph added: “These compounds don’t just target fat storage, they reduce inflammation and optimise hormone levels for holistic benefits.”
‘Eat the rainbow’
One of the simplest ways to boost polyphenol intake is by choosing deeply coloured foods.
The professor said: “Think of your plate as a canvas. The more vibrant the colours, the more nutrients and polyphenols you’re getting. Colours truly matter for a healthy, weight loss-friendly diet – eat the rainbow!”
Foods rich in polyphenols, include:
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Dark berries: Blueberries, blackberries, and raspberries are rich in anthocyanins, which promote fat loss and improve cardiovascular health.
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Purple sweet potatoes: These vibrant tubers are anti-inflammatory and nutrient-dense.
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Dark leafy greens: Kale and Swiss chard provide significantly more polyphenols than iceberg lettuce.
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Green tea: Loaded with catechins, it boosts metabolism and supports weight loss.
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Dark chocolate (70% or higher cocoa): Flavanols in dark chocolate can help curb cravings.
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Olive oil: Contains hydroxytyrosol, linked to improved heart and metabolic health.
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Beans (especially black beans): Rich in flavonoids and fibre, beans support metabolic health and provide long-lasting satiety.
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Nuts: Walnuts, pecans, and almonds are high in polyphenols and healthy fats that promote fullness and heart health.
He added: “Polyphenol-rich foods not only help with weight management but also offer long-term health benefits.” These foods reduce risks for chronic diseases, stabilise blood sugar, and naturally decrease cravings for processed and sugary snacks.
The professor said: “When you fuel your body with these nutrients, you’ll notice fewer urges for junk food, because your body is truly nourished. Don’t overcomplicate it. Stick to whole foods with bold, natural colours, and you’ll not only feel better but also improve your health.”