Good Food
type: channel
link: https://www.bbcgoodfood.com
date: 2025-11-24T12:16:48.000Z
update period: hourly
update frequency: 1
update base: 2000-01-01T12:00+00:00
items: 15 surprisingly simple eating habits that help with weight loss
items: How to lose weight by eating more: the science behind volume eating
items: Calling all serial dieters: the crash and crave cycle is probably stopping your weight loss
items: How to stock your kitchen to help ease menopause symptoms
items: Why eating slowly could help you lose weight

15 surprisingly simple eating habits that help with weight loss
type: item
date: 2025-11-14T13:16:47.000Z
creator: Melanie Leyshon
subject: Guide
subject: Health
subject: Weight loss
subject: How to
subject: goodhealth
description: Discover how to lose weight healthily and naturally with these easy, achievable diet tips
encoded: Looking to try an extreme diet to lose weight? Think again, as around 90% of people who lose weight following restrictive eating plans put it back on within years, research shows. "Instead of overhauling your whole diet, think about what you can add into your existing dietary pattern instead," advises eating disorder nutritionist Jennifer Low. "We can’t change habits of a lifetime overnight," she says. "But by making small daily changes to your diet and eating patterns you can lose weight and keep it off." Read on to find out more. 15 tips for healthy weight loss Stop eating before you’re full Follow the eating habits of people from the Blue Zones, regions around the world known for healthy weight management and longevity. More people, especially women, in the Blue Zone of Okinawa, Japan, live to 100 than anywhere else in the world. This is mainly down to eating a plant-based diet and restricting calories. They follow the Confucian wisdom of hara hachi bu – where you stop eating when you feel 80 per cent full – not 100 per cent full or fit to burst. Studies show this helps maintain a healthy weight over the years and is one of the reasons that they live to a healthy old age. Follow the 80:20 rule Sticking to rigid diet rules leaves little leeway for treats, says Low. It’s better to follow the 80:20 split of healthy eating to treats. "It’s easy, in that you make 80% of your diet as nutrient dense as possible, and then allow for 20% to be less nutrient dense, just for “fun”," she says. "This allows flexibility and balance in your life, and a life where your diet is not controlling you, meaning you can join in." Calorie curfew That old adage breakfast like a king, lunch like a prince and dine like a pauper is better for our health. Studies show skipping breakfast is linked to weight gain and obesity. The time of the day you eat has much more effect on your weight than how many calories you consume, another study found. Commenting on her findings, Professor Daniela Jaku…

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How to lose weight by eating more: the science behind volume eating
type: item
date: 2025-10-16T10:24:13.000Z
creator: Melanie Leyshon
subject: Guide
subject: Health
subject: Special diets
subject: How to
subject: goodhealth
description: Imagine a diet where you eat more but still lose weight. We explore how volume eating works, plus its benefits and downsides
encoded: An antidote to crash diets is not a pipe dream but a plan known as volume eating or the Volumetrics diet, created by Dr Barbara Rolls. It’s a simple concept where it doesn’t matter how much you eat as long as you choose from a pool of nutritious, high-fibre, low-calorie foods. What is volume eating? Volume eating works on the principle that calories aren’t created equal and that certain high-volume foods are lower in calories. What you need to know is that: The size of a food doesn’t determine its calorie content. For example, a single Ferrero Rocher chocolate has 72-75 calories, while a baked medium-sized sweet potato has 86 calories. Our bodies need three macronutrients to function: carbohydrates, protein and fat, but they vary in calorie content. A gram of protein has 4 calories, a gram of carbohydrate has 4 calories and a gram of fat has 9 calories. Put fat and sugar (carbs) together as is the case in many ultra-processed foods and snacks and the calories soon mount up. Volumetrics is an easy plan to follow as it divides foods into four main groups, relating to their volume and calories. You can eat abundantly from group 1, moderately from group 2 and 3 and mindfully from group 4. In this way, volumetrics frees you from calorie counting. Group 1: eat freely from the following high-fibre, high-water content, low-calorie foods. Greens such as cabbage, kale, spinach, broccoli and cauliflower Salad vegetables such as lettuce, celery, lettuce and cucumbers Fruits such as berries and citrus including oranges, grapefruit, lemon Vegetable soups and stews Group 2: eat moderately from this list of medium- to high-fibre, high-water content and medium to higher sugar foods. Root vegetables, such as sweet potatoes, beetroot and carrot Yogurt and milk Lean protein such as skinless chicken Wholegrains such as brown rice Lentils Group 3: eat these foods in smaller amounts as they’re higher in fat and calories. Cheese Oily fish such as salmon White bread and pasta Group 4: limit…

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Calling all serial dieters: the crash and crave cycle is probably stopping your weight loss
type: item
date: 2025-09-11T11:49:55.000Z
creator: Melanie Leyshon
subject: Guide
subject: Health
subject: Weight loss
subject: How to
subject: goodhealth
description: Find out why restrictive diets, like Atkins and keto, will only have you craving sugar, carbs and more. Plus, find out the best way to lose weight and keep it off
encoded: There’s no shortage of 'quick-fix’ or ‘miracle’ diets that claim to shift impressive amounts of weight in no time. Given that gwe’re facing a global obesity crisis – one in three of us are currently overweight – it’s easy to see why these short, sharp solutions are so appealing and that we keep falling for them, again and again. Over a lifetime, the average person in the UK will go on 126 diets, a poll has shown. That's a depressing thought! But it's no wonder, with the increasingly long list of fad diets to keep us hooked. Stretching right back to the SlimFast meal replacements of the 1970s. Later came the restrictive no-carb Atkins Diet and the high-protein, grains, nuts and seeds Paleo Diet. Note the capital D, which means these diets are licensed businesses. In 2024, the weight loss industry in the US was estimated to be worth around $72m, so there's certainly a money incentive for these companies. Coverage and ‘success’ stories in magazines and across social media leads us to believe these magic-bullet diets do actually work. Do fad diets work? Fad diets can deliver weight loss in the short term, but this is often down to losing lean muscle and fluid loss instead of body fat. It’s sustaining the loss which is the issue, says the British Dietetic Association (BDA). These diets can’t be followed long term as many people can’t stick with the rigid rules and limits. "Quick fix diets also tend to focus on appearance driven results, rather than your long-term health and wellbeing", says dietitian Jennifer Low, who specialises in disordered eating at her clinic. "They fail not because you lack willpower, but because they are set up to fail." What is the problem with dieting? Crash diets are the gateway to yo-yo dieting, says behavioural change expert Sandra Roycroft-Davis. ‘People restrict, lose weight quickly, then regain — often more than they lost. Each cycle chips away at self-esteem and contributes to mental fatigue.’ ‘Your mind sees restriction as a threat and r…

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How to stock your kitchen to help ease menopause symptoms
type: item
date: 2025-07-08T15:39:51.000Z
creator: Melanie Leyshon
subject: Guide
subject: Health
subject: Nutrition
subject: How to
subject: goodhealth
description: Discover the best foods to help combat menopause symptoms, including hot flushes. Plus find out how to prevent menopause weight gain and which supplements to take
encoded: What happens to women during the menopause? Menopause marks the end of a woman’s reproductive years and for 80 per cent of women this life phase ushers in an emotional and physical rollercoaster of issues. For a minority of women, it is an eureka moment, a good riddance to monthly periods, but the majority experience unpleasant symptoms. Top of the list are hot flushes, followed by night sweats, insomnia, vaginal dryness, mood disorders, weight gain and low libido. It will come as no surprise that studies show women are more prone to depression during this time, especially the 25% who suffer debilitating symptoms. Symptoms last for around two years, but can last for seven or more, according to the British Menopause Society. Symptoms start during the perimenopause – the run-up to menopause. Around the age of 46, a woman’s sex hormones, oestrogen and progesterone, start to decline. This makes periods less regular, followed by longer gaps in between until they stop completely as the ovaries no longer release eggs. When a woman reaches menopause – on average 51 in the UK and 52 in the US – it means she hasn’t had a period for 12 consecutive months. The drop in sex hormones has huge repercussions as women have oestrogen receptors all around the body. This can cause inflammation that impacts the gut, dryness and thinning of the skin, dry eyes and stiff joints. One other noticeable change is the way fat starts to accumulate around tums rather than on bums, hips and thighs. This belly fat includes a deeper layer of chemically active visceral fat, which puts menopausal women more at risk of serious health conditions such as certain cancers, type 2 diabetes, high cholesterol and high blood pressure. Addressing this weight gain and eating healthily can lower these risks. Even if you are managing menopause symptoms using HRT, women should still follow a healthy diet, advises the British Dietetic Association (BDA). Read on to find out the clever food switches that can help to ea…

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Why eating slowly could help you lose weight
type: item
date: 2024-12-19T10:22:29.000Z
creator: Melanie Leyshon
subject: Guide
subject: Health
subject: Weight loss
subject: How to
subject: goodhealth
description: It's a simple but effective trick – experts agree that taking more time over your meals could help you avoid putting on weight. Here's why, and how to do it
encoded: It’s an unhealthy fact to digest, but the less time we spend cooking and eating, the more are waistlines are expanding. Worldwide 2.5 billion adults are now overweight and 890 million are obese, according to the World Health Organisation. It partly blames this weight gain on how our environment has developed to make it easier for us to eat more, and more unhealthily. That’s the easy access we have to fast food and ready meals on the high street and on delivery apps, fuelling our need for speed and replacing traditional cook-from-scratch meals. How did we get into such a rush? Our mealtimes are becoming less structured and fewer people are eating at the dinner table. Work pressure and longer hours are often to blame. A recent YouGov Poll found 42 per cent of Brits eat their meals on the sofa, followed by 30 per cent of Americans and Canadians, while only 17 per cent of French people and 3 per cent of Italians are stepping away from the dinner table. Some of us wolf down high-calorie breakfasts on the go or have a speedy meal deal lunch 'al desko', both of which can be ruinous for our waistlines and digestive health. Taking time out for meals is not only enjoyable and relaxing but can help us maintain a healthy weight. Distractions like watching TV and checking our smartphones speed up the rate at which we eat and studies show this leads to eating more. One study review concluded fast eaters are twice as likely to become obese compared to slow eaters. While the results of another study found that slow eaters do stay fuller for longer compared to fast eaters. Chewing it over (and over) It takes 15-20 minutes for our brains to clock that we’re full. The messages are controlled by our hormones, which send signals to our brains telling us when we’re satiated and switching off our hunger hormone, ghrelin. Eat too fast and there’s a delay in these messages reaching our brain. We’re then tempted by seconds or a pudding which we don’t really need. Taking more time to chew foo…

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