Recover from your Easter 'massa'

Before you get excited, there is no magic food that will specifically burn fat by itself.

In fact all food contain calories that will contribute towards your energy intake. However there are some foods that can assist in weight loss by ramping up your metabolism, or by keeping you fuller for longer.

Incorporate these four foods into a balanced diet, together with an exercise program of at least 30 minutes per day, and watch your Easter bulge melt away.

1. Eggs

How? They appear to increase satiety.

A study published in the International Journal of Obesity found that eating two eggs for breakfast, as part of a reduced-calorie diet helped overweight adults lose 65 per cent more weight and feel more energetic than those who ate a bagel of equal calories.

Another 2005 study published in the Journal of the American College of Nutrition, found that people who ate eggs for breakfast felt more satisfied and ate 400 fewer calories throughout the day than those who ate carbohydrate-rich foods.

Eggs also contain a diet-friendly combination of high quality protein to help reduce loss of lean tissue, and fat which may increase satiety.

2. Fish: Salmon, Tuna, Sardines

How? Fish contains omega-3 fatty acids, which some short-term studies have found to produce a 2 kg reduction in body weight, particularly when combined with exercise.

There is also evidence to suggest that omega-3s stimulate the secretion of leptin, a hormone that helps regulate food intake. Although more long term studies are needed to confirm the role of fish oil in weight loss, seafood is a great choice as an Easter main because it is generally low in cholesterol and saturated fat, and has fewer calories than other meats.

3. Milk and other low fat dairy products

How? Milk contains calcium, which several studies have linked to both metabolism boosting and preventing fat storage.

For example, a University of Tennessee study found that dieters who consumed 1,200 to 1,300 mg of calcium daily lost almost twice as much weight as dieters who ingested less calcium. A short-term study last year by the Curtin University in Perth also showed that people who consumed 5 rather than 3 serves of dairy a day had a higher rate of weight and fat loss.

Low fat milk and yoghurt has a low Glycemic index and are both a good source of protein, which can help keep your blood sugar levels under control and keep you fuller for longer.

Tip:

•Replace your Easter breakfast juice with a glass of skim milk or low fat hot chocolate. A study from the University of Western Australia last year found that milk drinkers ate 10 per cent less food for four hours after breakfast than those who drank juice with their breakfast.

•Try low fat custard/Greek yoghurt with fruit, topped with shavings of dark chocolate and almonds for a healthy Easter dessert.

4. Pasta and other whole-grains

That's right, indulging in your favourite whole-grain pasta this Easter can improve your waist line.

How? Research shows that those who eat whole grain, high fibre foods weight less than those who don't.

A two year Harvard Medical School Study published in the American Journal of Clinical Nutrition in 2003, concluded that weight gain in 74,000 nurses was related to the intake of refined grains (such as white bread and white pasta).

They also found that women who consumed more fibre and whole-grains consistently weighed less.
Whole wheat pasta has a low GI, thereby controlling blood sugar levels and keeping you feeling fuller for longer.

Just ensure that your serving size is right (one cup of pasta), and that you select a low fat pasta sauce.

Tip:

•Boost your fibre and fill fuller for longer by adding legumes to your pasta dish.

•Add high fibre blueberries to your Easter dessert.