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Why eating more could help you lose weight

 If the word diet sends you scurrying for the biscuit tin because you just can't face the idea of giving up so many things, take heart. According to scientists eating more of some foods could help you lose weight and stay healthy.

Statistics show that half the people in the western world are overweight and in the UK, 90 per cent of women have dieted at some point in their lives.

Fad diets are a multi-million pound industry, with everyone from Hollywood celebrities to the girl next door cutting out foods or even getting rid of whole food groups in an attempt to reduce their waistlines.

But full plates are fighting back, with nutritionists warning of the dangers of cutting things out of your diet in favour of moderation and, in some cases, eating more.

Although all nutritionists will recommend a program of exercise and activity to burn calories and boost circulation alongside a healthy eating plan, including certain foods in the diet has been shown to help reduce and maintain weight, avoiding the pitfalls of yo-yo dieting.

Here, we look at some foods to put on your shopping list if you want to lose weight and stay healthy into the bargain.

Breakfast
The single most important thing for people who are trying to lose weight is to eat breakfast, says Claire MacEvilly of the British Nutrition Foundation. It is clinically proven that people who eat breakfast are generally lighter and slimmer than people who skip it and less likely to want high fat morning snacks like croissants and muffins.

The problem with not eating breakfast, she says, is that when you wake up in the morning your blood sugar levels are low and if you don't eat they get lower throughout the morning, bringing on cravings for high fat or sugary foods that will boost blood sugar. It's much healthier to eat a proper meal in the morning.

Nutritionists suggest choosing foods that will release their energy slowly through the day. Good choices are cereal with milk, wholemeal bread with a thin spreading of butter, jam or honey, porridge oats with skimmed milk and fruit or muesli with yoghurt.

Dairy products
Cutting out milk, yoghurt and cheese is often the first thing people do if they want to lose weight.

But many dairy products are not as fatty as people think - even full fat milk is only four per cent fat - and that would count as low fat if it was on the label of a cereal bar. A glass of milk contains much less fat than chocolate or crisps and semi-skimmed milk is less than two per cent fat.

What a lot of people don't realise, says Claire MacEvilly, is that you need three portions of dairy products a day to get your recommended dose of calcium. A portion is a glass of milk or a serving of milk on cereal, a yoghurt or a piece of cheese.

Skimmed and semi-skimmed milk actually have more calcium than whole milk as well as being lower fat, she says, so they are even better for weight loss.

Conjugated Linoleic Acid
Conjugated linoleic acid (CLA) is an essential fatty acid found in dairy products and other foods derived from ruminant animals. It has been shown to have actions against cancer and boost immunity in the past, but now scientists believe it may encourage fat loss as well.

Studies from the USA have found that CLA can improve body-fat-to-muscle ratios whilst Norwegian scientists recently reported that patients taking 3000mg of CLA a day lost weight and had reduced body fat compared to those who didn't take it.

Research is underway at the moment to pinpoint how CLA affects the body's digestive systems and to find out whether artificial supplements - which contain a slightly different form of CLA to the naturally occurring form - are effective.

Stocking up on CLA is contrary to a lot of other dietary advice because the only foods that contain it are red meats like venison, beef, mutton and lamb, which are also high in fat.

Luckily, the substance is also found in milk as well as sheep and goat's milk, which makes it easy to incorporate into a healthy, low fat diet.