Media Coverage: Dr Asiya Maula Shares 7 Winter Foods to Support Healthy Weight Management
As the New Year approaches, many people begin thinking about their health and weight management goals. But rather than turning to restrictive diets or quick fixes, making small, sustainable changes to everyday eating habits can provide a more balanced approach.
Speaking to the Mirror, Dr Asiya Maula, GP and director at The Health Suite, shared seven everyday foods that may help support appetite control, gut health and healthy weight management during the winter months.
Dr Maula emphasised that no individual food can specifically target belly fat.
“There is no food that can selectively target belly fat. But what you eat can influence how satisfied you feel and how sustainable your routine is. Focusing on balanced meals with protein, fibre and a variety of foods is a much more sensible approach than looking for a quick fix.”
7 Foods That Can Support Weight Management
Dr Maula highlighted a range of accessible foods that can form part of a balanced diet.
1. Lean protein
Eggs, fish, chicken, tofu, beans and lentils provide protein, which helps support fullness and maintain muscle during weight loss.
“Protein is an important part of a balanced approach to weight management. It can help with fullness and support muscle maintenance while someone is losing weight. Including a source of protein in meals may make it easier to feel satisfied, but no single food causes fat loss on its own. Overall eating patterns and a sustainable energy balance matter most.”
2. Eggs at breakfast
Eggs are a source of high-quality protein and can make a satisfying breakfast. Pairing them with wholegrain toast or vegetables can help create a more balanced meal.
“Eggs can be a satisfying breakfast option, particularly when paired with fibre-rich foods such as wholegrain toast or vegetables. The aim is to build a balanced meal that keeps you satisfied – rather than treating any one food as a weight-loss solution.”
3. Fermented foods
Foods such as kimchi, sauerkraut, kefir and live-culture yoghurt can add variety to the diet and support a diverse gut microbiome.
“Fermented foods are a great way to add flavour and variety to your diet, and some can support a healthy gut microbiome. Including options such as kimchi, kefir or live-culture yoghurt alongside a balanced diet is a positive step for overall health.”
4. Oats
Oats contain beta-glucan, a soluble fibre associated with benefits for cholesterol and blood glucose. They can also help make breakfast more satisfying.
“Oats are a useful winter staple because they provide soluble fibre. Their value is in helping build a balanced, nourishing routine, rather than specifically burning fat around the stomach.”
5. Beans and lentils
Beans, chickpeas and lentils provide a combination of fibre and plant-based protein. They are versatile ingredients that can make meals more filling while contributing to overall gut health.
“Pulses are a fantastic addition to a balanced diet. Their combination of fibre and protein can help keep you satisfied, while supporting gut health. Try adding them to soups, salads or stews for an easy nutritional boost.”
6. Winter vegetables
Broccoli, cabbage, Brussels sprouts and carrots provide fibre, vitamins and other beneficial plant compounds. Their fibre and water content can also add volume to meals.
“Fibre-rich vegetables are a valuable addition to meals because they support gut health and can help you feel satisfied. Seasonal choices such as cabbage, sprouts and broccoli are an easy way to add variety and nutrients to your diet. The evidence is strongest for the overall eating pattern, rather than any one vegetable having a special fat-loss effect.”
7. Cooked-and-cooled potatoes
Potatoes provide carbohydrates, potassium and vitamin C. Cooling them after cooking increases their resistant starch content, which can be fermented by beneficial gut bacteria.
“Potatoes are nutritious, versatile and can be a really satisfying part of your diet. Cooling them after cooking increases their resistant starch content, which is one way they can support gut health. Enjoy them in salads or alongside protein and vegetables for a balanced meal.”
Can You Build Healthier Habits Before the New Year?
Dr Maula explained that the weeks leading up to January can be a useful opportunity to establish healthier routines without putting unnecessary pressure on yourself.
“The most effective changes are often the ones you can sustain. Aim to include plenty of fibre-rich foods, add a source of protein to meals and eat enough to fuel your day. Small, consistent steps can make a real difference to your overall health.”
She also highlighted the importance of looking beyond food choices. Regular physical activity, adequate sleep, reducing alcohol intake and quitting smoking can all contribute to better overall health.
There is no guaranteed amount of weight or abdominal fat that someone will lose within a few weeks. Sustainable weight management is about developing habits that can be maintained over time, rather than relying on restrictive diets or expecting one particular food to deliver results.
The key takeaway: healthy weight management does not require a quick fix. A varied diet containing protein, fibre-rich foods and plenty of vegetables, alongside consistent lifestyle habits, can help build a healthier foundation for the year ahead.
Read the complete article “Seven foods to eat now for fat loss before New Year according to GP” in the Daily Mirror