WINTER WARMERS THAT WILL SHED THE POUNDS!

ENJOY HEALTHY, HEARTY COMFORT FOOD AND STILL LOSE WEIGHT WITH SLIMMING WORLD’S LATEST EATING PLAN

Now the nights are drawing in, it’s natural to want something comforting and delicious to look forward to at the end of the day. And never more so than this winter as we battle further coronavirus restrictions, loneliness and anxiety about our health and jobs – all good reasons, you might feel, to reach for another chocolate biscuit or glass of wine.

But many of us also have concerns about our weight. Perhaps you’re struggling to shed extra lockdown pounds, or maybe you’d like to lose weight to reduce your risk of becoming seriously ill if you’re unlucky enough to get coronavirus. Perhaps you’d simply like your favourite winter clothes to fit a little bit better, and with Christmas on the horizon you may still want to get into last year’s festive finery for the big day.

But what if you could sit down to a hearty casserole or a warming winter pud, secure in the knowledge it could actually help you to lose up to half a stone in just two weeks* as well as enjoy new levels of self-confidence and energy? Well, to help you achieve just that, the Daily Mail has teamed up with Slimming World, the UK and Ireland’s favourite weight-loss organisation**, in this exclusive new series to enable you to shed unwanted pounds while tucking into your favourite winter dishes.

Starting today in Weekend magazine, with a second helping in tomorrow’s Mail on Sunday and continuing in next week’s Daily Mail, we’ll be sharing an enticing selection of filling breakfasts, nourishing lunches, hearty dinners and tempting desserts that will not only brighten a gloomy winter’s day but also put you on the road to a healthier, happier lifestyle.

‘Many people might feel that cheer is in short supply at the moment, but with Slimming World’s weight-loss plan you can look forward to something delicious and satisfying and still lose weight,’ says Dr Sarahelizabeth Bennett, senior research associate at Slimming World.

Learning to eat healthily without depriving yourself or feeling guilty about food is at the heart of Slimming World’s phenomenal success. Founded 51 years ago by Margaret Miles-bramwell OBE after she battled unsuccessfully herself with restrictive diet plans as a young woman, there are now weekly groups in communities across the UK and Ireland, and hundreds of thousands of members in groups and online.

Its healthy eating programme, called Food Optimising, guides you to base your meals and snacks on foods that fill you up but are low in

calories, and it’s rooted in the science of satiety (feeling ‘full’) and energy density. This means eating foods that satisfy your appetite and have the fewest calories per gram.

The plan encourages you to fill up on ‘Free Food’ – which you can eat without weighing, counting or measuring. Free Foods include lean proteins, pasta, rice, eggs, pulses and fat-free dairy as well as fruit and vegetables (see panel below). On top of these you’re encouraged to enjoy measured amounts of ‘Healthy Extras’ to ensure you’re eating a balanced, nutritious diet – these include foods such as milk, cheese, cereals and wholemeal bread that provide you with calcium, fibre and other important nutrients.

So that you never feel deprived, Slimming World encourages you to enjoy limited amounts of treats daily such as chocolate or alcoholic drinks (see panel above), which are less filling and have more calories per gram. It’s all backed by solid science. A 2018 study by researchers from the University of Leeds and Slimming World published in the Journal of Nutrition showed that eating larger quantities of lower-energy-dense foods (such as Free Food) actually helped slimmers to lose more weight than those who followed a calorie-counting regimen.

Researchers studied a total of 78 women classed as overweight or obese by their BMI (body mass index) for 14 weeks. Roughly half of them followed Slimming World’s Food Optimising programme while another group followed a standard NHS calorie-counting programme (with calorie allowances calculated to take into account individual energy requirements based on start weight, gender, age and activity levels). The researchers found that those who ate lower-energy-dense foods felt less hungry and more in control of their weight (and so consumed fewer calories) than those eating high-energydense foods. This helped the Slimming World group lose more weight

You’ll boost your chances of beating disease too

than the calorie-counters – with them losing an average of 12.8lb each in 14 weeks compared with the caloriecounting group who only lost 7.3lb.

The weight-loss results meant the Slimming World group lost, on average, more than 6 per cent of their initial body weight. This is important because research shows that losing 5 per cent or more of your original body weight is the threshold at which numerous health benefits are triggered including improved liver function and a reduced risk of developing type 2 diabetes and cardiovascular disease.

Researchers also found that greater levels of satisfaction and motivation among the Slimming World group helped them to stick with their new healthy-eating habits.

Being part of a Slimming World community is also key. ‘Members who attend groups achieve the greatest success,’ says Dr Bennett. ‘Trained Consultants and other members in a similar situation are always on hand for advice and tips.’

Once the pounds begin to slip away, you should also find you have more energy, more confidence and your mood will improve too – particularly valuable for anyone feeling low due to the pandemic. What’s more, scientists agree that losing weight can boost your body’s chances of fighting disease this winter. ‘The sooner you start, the sooner you will begin to reap all the benefits of making changes that can last a lifetime,’ says Dr Bennett.

So why not make a start today by trying out one of these mouthwatering recipes? How about a satisfying Squash, Swede & Chickpea Tagine for supper tonight? And there’s still time to make a Blackberry & Pear Slump for dessert this evening too. As our series continues, you’ll find recipes for creamy risottos, spicy curries and even a fish and chip pie.

One thing’s for sure – there’s not a soggy lettuce leaf in sight!