Dr Asiya Maula of The Health Suite has named seven winter foods she says could help support fat loss and help people get ahead of their New Year weight goals. The list includes green tea, eggs, fermented foods and other everyday ingredients that may support weight management.
She suggests that making a few simple changes now could help establish a routine before January, without resorting to crash diets or cutting out entire food groups. However, while certain foods have been linked to appetite, gut health and metabolic markers, no single ingredient specifically burns fat from the stomach.
No food can target belly fat
Dr Maula said: "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."
Excess visceral fat, stored deep in the abdomen around internal organs, is associated with a higher risk of conditions including type 2 diabetes and cardiovascular disease. She stresses that eating such foods for fat loss should also be accompanied by healthy lifestyle adjustments, including regular exercise, reduced alcohol intake and quitting smoking.
The seven recommended foods
1. Lean protein. Foods such as eggs, fish, chicken, tofu, beans and lentils provide protein, which can help you feel fuller for longer. Research suggests that, when included in a calorie-controlled diet, higher-protein eating patterns can lead to modestly greater fat loss while helping preserve muscle.
2. Eggs at breakfast. Eggs provide high-quality protein and may help some people feel fuller. In a study of 50 adults, participants reported less hunger and ate less at lunch after an egg-based breakfast than after a cereal-based one. While this suggests eggs may support short-term appetite control, it doesn't prove they lead to long-term fat loss.
3. Fermented foods. Kimchi, sauerkraut, kefir and live-culture yoghurt can provide beneficial microbes and support a diverse gut microbiome. Emerging research suggests fermented foods may also influence metabolic health, although more studies are needed to establish their effects on body composition.
4. Oats. Oats contain beta-glucan, a soluble fibre studied for its effects on cholesterol, blood glucose and body weight. They can also help make breakfast more satisfying.
5. Beans and lentils. Beans, chickpeas and lentils are rich in fibre and plant-based protein. They can help make meals more filling while providing valuable nutrients.
6. Broccoli, cabbage and Brussels sprouts. Winter vegetables such as Brussels sprouts, cabbage, broccoli and carrots are rich in fibre and provide a range of vitamins and plant compounds. Fibre supports healthy digestion and helps feed beneficial gut bacteria, while vegetables' high water and fibre content can add volume to meals without a large number of calories. Research also links higher vegetable intake with healthier weight patterns.
7. Cooked-and-cooled potatoes. Potatoes are a great source of carbohydrates and provide potassium and vitamin C. When cooked potatoes are cooled, some of their starch becomes resistant starch, which passes into the large intestine and can be fermented by beneficial gut bacteria. This may support gut health and help make meals more satisfying.
Building sustainable habits
Dr Maula said: "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 said a few weeks can be enough to establish healthier habits, but there is no guaranteed amount of weight or belly fat someone will lose. A balanced diet, regular movement, adequate sleep and consistency provide a stronger foundation for long-term health than quick fixes. Speak to a GP before making any drastic diet or lifestyle changes to check they are suitable for you, especially if you are taking prescribed medication.
