With the dawn of 2025 just around the corner, millions of people will be gearing up to set new goals to boost their health and wellbeing.
According to YouGov data, nearly half of the population will vow to start a new diet or exercise routine as part of their New Year’s resolutions.
Health experts claim that the secret to achieving weight loss success lies in setting achievable targets and maintaining consistency.
For many, it’s also a time to explore new approaches, especially where calorie counting, carb cutting or fad diets have failed in the past.
Professor Franklin Joseph of Dr Frank’s weight loss clinic has revealed that it’s possible to shed pounds without obsessively counting calories every day.
The professor believes that a naturally occurring compound found in berries, tea and even chocolate can aid in weight management.
Professor Joseph said: “When trying to lose weight and eating a diet rich in polyphenols can help shed pounds.
“Polyphenols – natural compounds found in colourful fruits and vegetables – are not only visually appealing but also powerful allies in weight management, reducing cravings and boosting overall health.”
Professor Franklin said: “Polyphenols act as nature’s metabolic regulators. They enhance fat metabolism and improve the body’s ability to respond to hunger signals.”
These compounds are also known for their antioxidant and anti-inflammatory properties, reports The Mirror.
Research bolsters the idea that a polyphenol-rich diet is beneficial for maintaining a trim figure and fending off weight gain.
Findings from the vast European Prospective Study on Cancer and Nutrition have shown that those with a greater consumption of polyphenols didn’t pack on the pounds as much over five years.
Prof Joseph added: “These compounds don’t just target fat storage, they reduce inflammation and optimise hormone levels for holistic benefits.”
‘Eat the rainbow’
One of the simplest ways to boost polyphenol intake is by choosing deeply coloured foods.
“Think of your plate as a canvas,” says Prof Joseph. “The more vibrant the colours, the more nutrients and polyphenols you’re getting. Colours truly matter for a healthy, weight loss-friendly diet – eat the rainbow!”
Foods rich in polyphenols, include:
Dark berries: Blueberries, blackberries, and raspberries are rich in anthocyanins, which promote fat loss and improve cardiovascular health.
Purple sweet potatoes: These vibrant tubers are anti-inflammatory and nutrient-dense.
Dark leafy greens: Kale and Swiss chard provide significantly more polyphenols than iceberg lettuce.
Green tea: Loaded with catechins, it boosts metabolism and supports weight loss.
Dark chocolate (70% or higher cocoa): Flavanols in dark chocolate can help curb cravings.
Olive oil: Contains hydroxytyrosol, linked to improved heart and metabolic health.
Beans (especially black beans): Rich in flavonoids and fibre, beans support metabolic health and provide long-lasting satiety.
Nuts: Walnuts, pecans, and almonds are high in polyphenols and healthy fats that promote fullness and heart health.
“Polyphenol-rich foods not only help with weight management but also offer long-term health benefits,” says Prof Joseph.
These foods reduce risks for chronic diseases, stabilise blood sugar, and naturally decrease cravings for processed and sugary snacks.
He added: “When you fuel your body with these nutrients, you’ll notice fewer urges for junk food, because your body is truly nourished.
“Don’t overcomplicate it. Stick to whole foods with bold, natural colours, and you’ll not only feel better but also improve your health.”
