When it’s freezing outside, it can be tempting to dial up the junk food, overeat regularly, and just generally be inactive. We can’t blame you – absolutely no one looks forward to walking or jogging outside during winter (and sitting on the couch wrapped in a blanket with a Tim Tam and cup of tea is just soooo wonderful).

If you can relate and have been struggling to stick to a healthy diet lately, Nutritionist Olivia Hillier dropped her secret on which food items promote weight loss. She advises eating fibre-rich in-season foods including pomegranate, artichoke, oats, citrus fruits, and cruciferous vegetables such as kale, brussels sprouts, and broccoli.

Australian Nutritionist Olivia Hillier. Image Credit: DailyMail​

“Weight loss is nothing but a simple equation of calories in vs calories out to achieve your desired weight,” Olivia explained.

“There is a list of foods that I recommend this winter when it comes to improving your overall gut health, energy, health, longevity, and amazing clear skin. If these foods are eaten with the correct balance of macronutrients and calories, they can help you alongside any weight loss journey.”

All the food items that Olivia added to her list are packed with fibre which she said is the key to a healthy metabolism and digestion. However, 85 per cent of Australians are not getting the recommended daily amount.

These foods are also currently in season, guaranteeing that you are consuming the highest quality nutrient-rich foods and being more environmentally friendly.

Here are the top five foods Olivia recommended if you’re looking to lose weight and maintain it throughout the chilly months:

1. Pomegranate

While it can be tedious to remove the fruit’s small pink seeds (the fruit’s edible part), the nutritional benefits it offers are well worth the investment. Pomegranates are filled with essential vitamins and minerals. That’s why Olivia loves adding this fruit to her prebiotic protein pancakes.

It’s rich in antioxidants, assists in inflammation, and supports brain function and digestion.

Hooray for Pomegranates! Image Credit: Jamie Oliver​

Healthline states: “Pomegranates contain compounds called ellagitannins, which act as antioxidants and reduce inflammation in the body. They also offer protective benefits for your brain against conditions that are influenced by inflammation and oxidative stress.”

“Some studies have found that ellagitannins may help protect the brain from developing Alzheimer’s disease and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells,”

2. Globe artichoke

Globe artichoke is a great addition to any meat or veggie dinner. Not only does it add a touch of colour and extravagance to your plate, but it’s also a prebiotic.

This means it feeds the bacteria in the gut, which gives you more gut diversity and a happier microbiome. In addition, it also strengthens your bone density!

Olivia approves of globe artichokes. Image Credit: Propagation Place​

Eating well detailed: “For each artichoke you eat, you'll get up to one-fifth of the recommended daily intake for vitamin K. This vitamin plays an important role in bone health, blood clotting and wound healing,”

“To maintain strong bones as you age, don't skimp on this nutrient. Overall, women who skimp on vitamin K-containing foods in their diet have more of a risk of suffering from fractures.”

3. Cruciferous vegetables

This includes eating kale, brussels sprouts, broccoli, and red cabbage, all of which are seasonal winter vegetables packed with high amounts of fibre and a wide range of essential nutrients.

“They are absolutely delicious roasted or fried in the cooler winter months,” Olivia added.

Load up your plate with cruciferous veggies! Image Credit: Gardener’s Path​

“Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K,” eatright.org wrote on their website.

“Dark green cruciferous veggies are also a great source of vitamins A and C and contain phytonutrients. Phytonutrients are plant-based compounds that help reduce the risk of developing cancer.”

4. Oats

There’s nothing more comforting than a delicious, warm bowl of oats to start a cold winter morning. Aside from being delicious, oats are also loaded with fibre and are high in minerals and antioxidants.

Oatmeal fruit bowls? Delicious! Image Credit: Rouxbe​

The best thing about oats is you can get creative with them. You can opt to make oatmeal cookies and oatmeal bars, or you may simply eat them with a variety of fruits including blueberries, strawberries, and bananas. If you’re not a fan of fruits, you can sprinkle different types of nuts in there too for an extra crunch!

5. Citrus fruits

Oranges, lemons and limes are all in season during winter and they are jam-packed with vitamin C to help support the immune system and skin health, antioxidants, and Vitamin A which is essential for preserving your eyesight.

WebMD explains: “Vitamin C is an essential nutrient for the production of collagen, one of the most common proteins in your body. It provides support for your skin to help keep it from sagging,”

Citrus fruits have multiple health benefits. Image Credit: The Spruce Eats​

“A single lemon has about half the recommended daily allowance of vitamin C, while an orange has more than 100%. Eating more vitamin C may help improve skin health and reduce skin ageing.”

And there you have it, folks! Try to incorporate these food items into your meals and your body will thank you.

If you want to learn more about weight loss, we’ve got another fantastic article that you can read here.

Which food items are you looking forward to loading up on? Share your thoughts with us in the comments!

Watch the video below to learn how to create a healthy plate:

Video Credit: My Doctor - Kaiser Permanente​

 

[Ricci]

We all know what we should be eating, then there's what we actually eat. With the rising costs of just about everything the stuff that fits into our budget is what we eat. We all promise ourselves to do better just as soon as we can afford it.

 

[hdhensel]

and don't forget the issue of availability all-year round. Pomegranate and globe artichokes are not that available. Nobody ever seems to mention the benefits or otherwise of Jerusalem artichokes

 

[Jane Wilson]

Thanks Olivia,
Your health is your wealth after all.
Value yourself.
On a Kidney transplant list which is years and years and dialysis every two days so I watch everything I put in my mouth for better health and spending my kid inheritance on good health food to boot. LOL