NewsHealthWeight lossThe NHS has advised people to include this in every meal as part of its Better Health guidanceFiona Callingham Lifestyle writer14:42, 13 Apr 2026The NHS has advised people to "always" include certain foods in their meals to support weight loss goals. This approach helps keep you feeling fuller for longer while providing your body with essential energy throughout the day. ‌Weight loss is a widespread ambition for many, though it can be challenging to achieve.

With figures indicating that roughly a quarter of all adults in Britain are obese, losing weight has become a health priority for a significant proportion of the population. ‌Yet, it can be more complicated than it seems. Through its Better Health programme, the NHS has offered guidance on losing weight through dietary modifications.

‌"It can be tricky to know what to do with your meals if you're trying to lose weight," it said. "Here are some quick tips to help. "One crucial piece of advice was to "always" ensure protein features in every meal.

Protein is an essential macronutrient composed of amino acids. It acts as the "building blocks" for the body's cells, tissues and organs, performing functions including muscle building and tissue repair, among others. It can also deliver sustained energy and promote feelings of fullness.

The NHS explained: "Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you stay full. " This guidance is supported by specialists at the Mayo Clinic.

According to its website: "In general, high-protein diets help with short-term weight loss by making you feel fuller. "‌Nevertheless, protein continues to be an essential component of any well-rounded diet. The Mayo Clinic cautioned that scientists are continuing to investigate the potential long-term risks associated with high-protein diets that restrict carbohydrate intake.

It explained: "Some high-protein diets, especially very restrictive versions such as the carnivore diet, limit carbs so much that you might not get enough nutrients or fibre. This can cause problems such as bad breath, headache and constipation. ‌"Some high-protein diets allow red meats, processed meats and other foods high in saturated fat.

These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. "A high-protein diet may worsen how well a kidney works in people with kidney disease.

This can happen because the body may not be able to get rid of all the waste products of protein that's broken down. "To ensure your diet remains balanced and nutritious, Better Health also recommended the following:‌Vegetables - Aim to include at least two portions of vegetables in your main meal, which should fill roughly half your plateCarbohydrates - Foods such as potatoes, bread, rice or pasta should makeup no more than a quarter of your meal – and choose wholegrain options wherever possibleFish - If you eat fish, target two servings per week, ensuring at least one is an oily variety such as salmon, mackerel or sardinesDairy - Select lower-fat and reduced-sugar options when choosing milk, yoghurt and cheeseOils - Use olive, rapeseed and sunflower oil, which are rich in unsaturated fatsSpreads - Choose lower-fat varieties and use sparinglyFluids - Drink six to eight glasses of fluid each dayBetter Health also recommends that to achieve weight loss, the typical person should cut their daily calorie consumption by 600kcal. This equates to:1,900kcal per day for the average man1,400kcal per day for the average womanArticle continues belowFor additional guidance, visit the NHS website.

If you have any worries about your weight, you should consult your GP. Choose Gloucestershire Live as a 'Preferred Source' on Google News for quick access to the news you value.