Milena Kaler,

Harley Street nutritionist and weight-loss specialist

HOW DOES DIGESTIVE HEALTH AFFECT WEIGHT GAIN?

‘The composition of your gut bacteria has a role in regulating your body weight and there are big differences in the gut bacteria of healthy people, compared with those who are obese. Your gut bacteria can also affect how different foods are digested, as well as produce chemicals that help you feel full. Along with exercise, eating more fermented vegetables such as sauerkraut or kimchi and plant-based foods, prebiotics can improve your gut function, helping you to maintain a healthy weight.’

WHAT COMMON NUTRITIONAL MISTAKES DO PEOPLE MAKE AFTER DIETING?

‘Being too restrictive, which can trigger binge eating. Instead, give yourself permission to have a cheat meal once a week. You may also like to follow the 80/20 rule, eating healthy 80 per cent of the time and allowing yourself to indulge in less healthy food for the remaining 20 per cent of your meals. Losing track of your snacks is another. Snacking is one of the most common problems in people trying to maintain weight.’

EAT TO SUCCEED

‘Make a list of healthy foods until you get a wide variety, then start with what you like most and add them to your diet daily. Have protein in each meal to balance your blood sugar, and eat oily fish two to three times a week. Also, use cold-pressed seed oils. Chose a carbohydrate intake that matches your activity levels and have half a plate of vegetables in your lunch and dinner. Drink two to three litres of water per day. Finally, don’t underestimate the importance of a good night’s sleep. Chronic sleep deprivation leads to elevations in cortisol and decreased insulin.’