A weight-loss doctor says “colours matter” when trying to lose weight and eating a diet rich in polyphenols can help shed pounds. Polyphenols - natural compounds found in colourful fruits and vegetables - are not only visually appealing but also powerful allies in weight management, reducing cravings and boosting overall health.
These compounds, abundant in foods like dark berries, leafy greens and colourful root vegetables, are known for their antioxidant and anti-inflammatory properties. “Polyphenols act as nature’s metabolic regulators,” said Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic. “They enhance fat metabolism and improve the body’s ability to respond to hunger signals.”
Research supports this, with studies showing that polyphenol-rich diets help maintain healthy body weight and reduce the risk of weight gain. Findings from the European Prospective Study on Cancer and Nutrition found individuals with higher polyphenol intake gained less weight over five years. Beyond metabolic benefits, polyphenols combat inflammation and oxidative stress - key factors in obesity and metabolic syndrome.
Prof Joseph added: “These compounds don’t just target fat storage, they reduce inflammation and optimise hormone levels for holistic benefits.”
One of the simplest ways to boost polyphenol intake is by choosing deeply coloured foods.
“Think of your plate as a canvas,” says Prof Joseph. “The more vibrant the colours, the more nutrients and polyphenols you’re getting. Colours truly matter for a healthy, weight loss-friendly diet - eat the rainbow!”
Here are some top choices to prioritise:
Dark berries : Blueberries, blackberries and raspberries are rich in anthocyanins, which promote fat loss and improve cardiovascular health.
Purple sweet potatoes : These vibrant tubers are anti-inflammatory and nutrient-dense.
Dark leafy greens : Kale and Swiss chard provide significantly more polyphenols than iceberg lettuce.
Green tea : Loaded with catechins, it boosts metabolism and supports weight loss.
Dark chocolate (70% or higher cocoa) : Flavanols in dark chocolate can help curb cravings.
Olive oil : Contains hydroxytyrosol, linked to improved heart and metabolic health.
Beans (especially black beans) : Rich in flavonoids and fibre, beans support metabolic health and provide long-lasting satiety.
Nuts : Walnuts, pecans and almonds are high in polyphenols and healthy fats that promote fullness and heart health.
“Polyphenol-rich foods not only help with weight management but also offer long-term health benefits,” says Prof Joseph. These foods reduce risks for chronic diseases, stabilise blood sugar, and naturally decrease cravings for processed and sugary snacks.
“When you fuel your body with these nutrients, you’ll notice fewer urges for junk food, because your body is truly nourished,” he added. “Don’t overcomplicate it,” Prof Joseph said. “Stick to whole foods with bold, natural colours, and you’ll not only feel better but also improve your healthspan.”
