Brits looking to lose a few pounds this January are advised to "always" add a certain food to their meals. This method helps you to stay full while providing essential energy throughout the day.

Shedding excess weight is a common goal for many people, especially after Christmas. With statistics indicating approximately one in four UK adults are classified as obese, weight management is a pressing health priority for a significant portion of the nation.

Nevertheless, putting theory into practice isn't always straightforward. Through its Better Health initiative, the NHS has outlined guidance on achieving weight loss through certain dietary changes.

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"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."

A crucial suggestion was to "always" incorporate protein into each meal. This essential macronutrient, composed of amino acids, serves as the fundamental "building blocks" for the body's cells, tissues, and organs, fulfilling roles such as muscle development and tissue repair, among other functions.

Additionally, it delivers lasting energy and promotes feelings of fullness. The NHS said: "Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you stay full."

Medical professionals at the Mayo Clinic support this recommendation. Their website notes: "In general, high-protein diets help with short-term weight loss by making you feel fuller."

Nevertheless, incorporating protein into a well-rounded diet remains crucial. The Mayo Clinic has cautioned that scientists continue to investigate the potential long-term health implications of high-protein regimes which restrict carbohydrate intake.

It stated: "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 make sure you eat healthy, balanced meals, Better Health has also recommended the following guidance:

• Vegetables - Strive for two or more portions of vegetables in a main meal, which should constitute half your plate


• Carbs - Carbohydrates such as potatoes, bread, rice or pasta should not exceed a third of your meal – opt for wholegrain versions where possible


• Fish - For those who consume fish, aim for two servings per week, with at least one portion being oily fish like sardines, salmon or mackerel


• Dairy - Choose lower-fat and lower-sugar alternatives for milk, cheese and yoghurts


• Oils - Opt for olive, sunflower and rapeseed oil, which contain unsaturated fats


• Spreads - Select lower-fat spreads and consume them sparingly


• Water - Aim to drink six to eight cups of fluid daily

Better Health suggests that to lose weight, the average person should decrease their daily calorie intake by 600kcal. This equates to a total of:

• 1,900kcal per day for the average man


• 1,400kcal per day for the average woman

For further guidance, visit the NHS website. If you have concerns about your weight, you should speak to your GP.