WHETHER it’s fish and chips, a fry-up or afternoon tea and cake, British diets are pretty calorific.
And all that fat, sugar and salt is having a serious impact on our waistlines, with almost one in three of us considered obese.
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That might seem pretty high, but it’s actually considerably lower than the 43 per cent obesity rate in the United States.
Even Australia trumps the UK at 32 per cent, and these figures don’t even account for the people who are simply overweight.
Around the world, each country has its own way of eating; some contain lots of processed foods, while others enjoy more vegetables or have a focus on fish and meat.
Often, these diets have a huge influence on the population’s body mass index (BMI) – a way of measuring if you’re a healthy weight.
A score between 18.5 and 24.9 is healthy, 25 to 29.9 is overweight, and 30-plus is obese.
Many of us think of obesity as just being fat, but it’s actually increasingly being recognised as a chronic, complex disease.
It can have a huge, negative impact on your health, increasing your risk of type 2 diabetes, heart disease, arthritis and even some types of cancer.
Thankfully, you can tailor your diet to help keep the number on the scales down.
But which one is best?
Follow in the footsteps of these countries, which all have a lower obesity rate than the UK…
If you can’t face giving up cheese… eat like the French
Obesity rate: 11 per cent
CHEESE is big business in France. In fact, the French consume an average of 60lbs (27kg) of the stuff per person every year, according to Statistica.
Instead of turning to low fat cheeses and spreads to stay slim, eat like the French and go for full fat.
“Fat is what gives a sense of fullness in a meal,” says Lucia Stansbie, registered nutritional therapist.
“When we eat fat, hormones telling the brain to stop eating are released, making a full fat yogurt more satisfying that a zero per cent one, so you end up needing to eat less.
“Many low fat foods have added sugars and emulsifiers to recreate the same texture of full fat foods, making them ultra processed foods (UPFS).”
Research published in the journal Current Nutrition Reports identified UPFs as being a key driver of obesity.
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In France, all-day grazing is a no-no – so much so, that snack products often contain a warning on the packet which says, “for your health, avoid snacking between meals”.
“Snacks can be the downfall of all diets as they can be very calorie-dense,” says Lucia.
“And if they’re sugar-rich, they can lead to a sugar high followed by a crash so more snacks are needed to pick yourself up.
“Eating a proper meal that fills you up until your next one is the best strategy.”
Instead of having a plain, low-carb, low-calorie vegetable salad for lunch to manage your weight, enjoy a meal with a source of protein, some carbs and healthy fats to keep you full until dinner time.
“This is better than being really hungry a few hours after lunch and craving a high calorie snack,” says Jess Hillard, nutritionist at Warrior.
Try some spicy chicken with sweet potato mash, avocado and a vinaigrette.
If you like wine… eat like the Italians
Obesity rate: 22 per cent
ALTHOUGH alcohol can pack in some serious calories, you don’t have to go teetotal to lose weight.
Instead, go for quality booze, in moderation, alongside food.
“In Italy, people don’t drink on an empty stomach,” says Lucia.
“Doing so leads to sugar spikes and then sugar crashes, so we eat quick-release carbs such as crisps or sweets to get our energy back.”
One way to flatten this spike is eating a decent meal.
The size of serving plates in Italy are also smaller than the standard UK plates so smaller portions are eaten
Lucia Stansbie
Lucia adds: “In Italy, there is a big focus on quality and taste.
“People don’t drink a cheap bottle of wine to get drunk. Instead, they match a nice glass of wine with the meal they are having.
“Culturally, getting drunk and excessive drinking are frowned upon.
“This makes a massive difference in the amount of alcohol that is consumed.”
Italian mealtimes are also leisurely. Rather than wolfing down lunch at a desk while frantically working on a deadline, Italians eat mindfully.
“Mindful eating leads to eating slower and feeling fuller sooner, while eating while distracted – such as while working or watching TV – will lead to less satisfaction and mindlessly eating bigger amounts of foods or looking for snacks,” says Lucia.
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Don’t forget to add olive oil – the main fat used in Italy – to your meals too.
A study published in the European Journal of Nutrition found that fat loss was approximately 80 per cent higher for participants who included 25ml of extra virgin olive oil in their diet compared to those who didn’t.
Lucia adds: “The size of serving plates in Italy are also smaller than the standard UK serving plates, so smaller portions are eaten.”
Why not try swapping your dinner plates for side plates or pasta bowls? You’ll be forced to reduce your portion!
If you love carbs… eat like the Japanese
Obesity rate: 5 per cent
DESPITE popular belief, carbohydrates are certainly not the devil when it comes to weight loss.
Not only could they actually help you slim down, they could even help you live longer.
Japan is home to Okinawa – a ‘blue zone’, where many people live to 100 and beyond.
Their diet? An estimated 10:1 carbohydrate-to-protein ratio, according to a study in the journal Age and Ageing – yes, that’s 10 times as much carbs as protein!
While you definitely shouldn’t turn your back on protein, you shouldn’t fear carbs.
Longevity tips from the Blue Zones
The Blue Zones are five regions across the world where people regularly live to the ripe old age of 100, largely thanks to their diets and daily habits.
The term was coined by author and National Geographic fellow Dan Buettner, who made a name for himself studying the world’s longest living people.
The Blue Zones include Okinawa in Japan, the Nicoya Peninsula in Costa Rica, Ikaria in Greece, Sardinia in Italy and Loma Linda in California.
According to Dan, inhabitants of these swear by nine lifestyle tips.
Dubbed the ‘Power 9’, the longevity guru argued that they can provide “instructions and clues for how we can set up our lives to live longer”.
They include:
- Moving naturally rather than going to the gym
- Having a purpose in iife
- Keeping stress to minimum with naps and happy hours
- Stopping eating before you’re full
- Eating mostly plants
- Drink no more than two glasses of wine a day and never bingeing
- Belonging to a community, faith-based or not
- Putting your loved ones first
- Keeping a social circle that supports healthy behaviours
Read more on the Power 9 tips here.
But Lucia says the type of carbs you choose will make a huge difference.
“Wholegrains have a higher fibre content, which means that the sugar spike won’t be so high, while white carbs are devoid of all fibre,” she adds.
“The body can manage a maximum of 4g of sugar in the blood at a time; the excess will be stored either in the liver as glycogen or as abdominal fat.
“Eat slow release carbs – such as wholegrains – and pair them with fibre (such as vegetables), proteins (such as meat, fish and eggs) and fats (such as avocado, olive oil and nuts) to ensure a slow release of sugar in the blood system for sustained energy and weight management.”
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Tuck into seafood and cut back on red meat.
“Fish and seafood are excellent sources of protein,” says Lucia.
“Just 100g of fish has, on average, the same amount of protein as 100g of meat but fewer calories.
“Oysters are the richest source of zinc. People with diabetes, which is often linked to obesity, tend to have lower zinc levels.
“Plus, fish and shellfish are sources of iodine, a mineral essential for thyroid function, and suboptimal function can lead to increased weight and fatigue.”
If you love chocolate… eat like the Swiss
Obesity rate: 14 per cent
LINDT, Toblerone, Nestlé – some of the best chocolate in the world comes from Switzerland.
So how can such a chocolate-filled nation remain so slim?
Along with an active lifestyle, Jess says that listening to your body is key.
“Ignoring cravings makes you want them even more and binge on them eventually,” she says.
“Have a balanced meal before the chocolate you’re craving.
“If you still want some chocolate, break off a few squares and put the rest of the bar away.”
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Depriving yourself will only make you want it more and make you more likely to scoff the whole bar!
The Swiss also love their oily fish.
“Oily fish contains high levels of omega-3 fatty acids EPA and DHA,” Jess says.
“These are excellent for brain health and they’ve been found to reduce the risk of heart disease.
“Aim for two portions of fish per week. One of these should be oily, such as salmon, mackerel or sardines.”
Aim for two fists of vegetables, one palm full of carbohydrates and one palm of protein. Any fats should be thumb-size
Jess Hillard
Omega-3s have been found to potentially help with fat loss.
In a study published in the Journal of the International Society of Sports Nutrition, adults given 4g of fish oil per day lost 0.5kg of body fat and built more muscle than those who were not given fish oil.
Plus, research published in The American Journal of Clinical Nutrition found that incorporating fish into one meal a day as part of a weight loss regime was more effective than the regime on its own.
“Fish’s high oil content keeps you fuller for longer as well as helping to decrease inflammation in the body,” says Jess.
Inflammation can lead to health problems, including chronic inflammation, which can even cause the body to hold onto fat, especially visceral fat which sits around your organs.
If you struggle to eat your five-a-day… eat like the Vietnamese
Obesity rate: 2 per cent
NOODLE soups, grilled meats, broths and plenty of fresh fruits and vegetables are the order of the day in Vietnam, which boasts an incredibly low obesity rate.
Most dishes are delicious, yet nutritious – so you don’t even notice how much veg you’ve eaten.
“Vegetables are filled with fibre which will keep you fuller for longer,” says Jess.
“They also contain few calories as well as high levels of vitamins and minerals, particularly non-starchy vegetables such as carrots, broccoli, peas and leafy greens.
“Having a nutrient rich diet won’t just ‘stop cravings’ for high fat and/sugary foods.
“You will feel fuller after meals, meaning you won’t feel the need for these foods as much.”
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She recommends filling half your plate with veg at every meal, and to make sure your veggies retain their nutrients, choose steaming over boiling or frying.
Research published in the journal Nutrition & Food Science found that when steamed, vegetables such as broccoli, spinach and lettuce lose nine to 15 per cent of their vitamin C content.
The Vietnamese way of eating is an easier way to get these veggies into meals – you can buy noodle soup kits in supermarkets to try at home.
Compared to many western countries, Vietnam’s portions are also fairly moderate.
Practising portion control is simple and can be done using just your hands.
“Aim for two fists of vegetables, one palm full of carbohydrates and one palm of protein,” says Jess.
“Any fats, such as oils, butter and cheese, should be thumb-size.”