Having an omelette for breakfast may help prevent weight gain. A US study found women who ate two eggs at breakfast lost twice as much weight as those who ate a bagel with the same number of calories. Eggs are high in protein but relatively low in fat and kilojoules, and they are high in vitamin B12, which can boost the body’s ability to break down fat.

If you’re watching your waistline, make rolled oats your breakfast go to. As it’s high in fibre, a small amount will satisfy and keep you fuller for longer, so you’re less likely to accept the offer of a mid-morning snack. According to Harvard scientists, eating this several times a week also reduces chances of heart disease and diabetes by 20 per cent.

Try This Fast Breakfast Recipe

Drinking up to three cups of green tea daily has been shown to help speed up weight loss and melt stubborn belly fat. Studies suggest green tea’s catechins and caffeine work independently to boost the metabolism for a short period of time. Green tea may also help reduce blood pressure and joint stiffness.

Researchers in the US have found eating raw almonds can reduce belly fat in the middle-aged. So, instead of heading for a high-carbohydrate snack, reach for some almonds instead (ideal portion is 10 almonds), and you’re also helping to protect your heart health.

Several studies have shown people with high-calcium diets are more likely to attain and maintain a healthy weight. This makes yoghurt, which is full of bone-boosting calcium, one of the best foods to keep in your fridge. Choose plain natural yoghurt to avoid hidden sugar.

This wonder food is packed with vitamins B and D, plus calcium, iron and magnesium. High in protein, all you need is to add it to a slice of whole meal toast for a light, nutritious dinner. Some studies indicate sardines’ omega-3 fatty acids may assist in decreasing body fat in those who work out.

Try This Sardine Recipe

Did you know that can of beans could help you trim down? A British Journal of Nutrition study found overweight women with high cholesterol who ate one cup of beans a day for 28 days, lost centimetres from their waistlines. Try adding different types of beans (including cannelloni, white bean and red kidney beans) to your soups, salads and stews. The extra protein and fibre will help rev up your weight loss.

Try This White Bean Salad

Text: Bauer