The 9 healthy diet rules that could help you lose weight revealed – but could you stick to them?

BRITS who stick to nine healthy diet rules could lose weight and live longer, a new study has revealed.

The Public Health England “Eatwell Guide” has nine dietary recommendations on the likes of fruit, veg, red meat, fish, fibre and sugar.

Just 0.1 per cent of people meet all targets and 44 per cent three or four, the London School of Hygiene and Tropical Medicine found.

Those who hit at least five were 7 per cent less likely to die young and had 30 per cent fewer CO2 emissions than those meeting two.

Prof Alan Dangour said: “Following the Eatwell Guide would substantially improve human health in the UK and reduce our nation’s footprint on the planet.”

But what are the nine diet rules and could you stick to them in order to shed the pounds?

1. Chose low fat

Low fat food options can help you lose weight as they should contain a lower fat content.

This will usually mean that they are also lower in sugars, which will bring down the calorie count of the food.

The guidelines state that you should opt for low fat dairy options such as cheeses and yogurts.

2. Two portions of fish a week

Oily fish is a great source of vitamin D, protein, some B vitamins and selenium.

It's also rich in omega 3 fatty acids, which come with a whole host of health benefits.

The main benefit of oily fish is that it's been shown to reduce the risk of heart attacks, strokes and other cardiovascular diseases.

The guidance states that you should have two portions a week and no more than 70g of red or processed meat a day.

By opting for oily fishes you can reduce the sugar levels in meals as oily fish already has a lot of flavour so doesn't usually require further seasonings which sometimes contain added sugars.

3. Five-a-day

Getting your five portions of fruit and vegetables a day is a great way to keep you full while getting your recommended daily allowance.

Experts say that greens help you stay fuller for longer.

A portion of fruit is classed as one apple or banana, while a portion of vegetables is around 80g.

Dietitian Rebecca Hawthorne recommends that half of your plate is made up of colourful vegetables.

4. Less sweet treats

It's no surprise that in order to stay healthy and lose weight that you should look to cut down on the amount of chocolate and cakes you consume.

Guidance states that you don't have to cut these out completely, but that you should only have them in small quantities.

Nutritionist Lisa Borg said you should avoid sweet treats three hours before you go to bed.

This is due to the fact that sugary treats can spike your blood sugar levels, giving you energy and keeping you awake.

5. Base meals on starchy carbs

Advice states that you should base your meals on starchy carbohydrates such as potatoes and rice.

Carbs are key for any diet and you should try and consume wholegrain versions of pasta and rice in order to keep you fuller for longer.

Dietitians recommend that a quarter of your plate should be made up of slow burning carbs.

Slow burning carbs are ingredients such as brown rice.

6. Opt for unsaturated oils

Experts recommend that you should only use unsaturated oils in small amounts when cooking.

Oils such as vegetable, sunflower and rapseed oil can help keep your heart healthy.

These oils are also usually found in fish such as mackerel, pilchards and herring.

7. Drink 6-8 glasses of water or sugar free drinks

Staying hydrated is key and many experts say that if you're feeling hungry - it might be that you are actually just thirsty.

Drinking six to eight glasses of water, milk and other sugar free drinks can help you reach your goal.

Be wary of fruit juices though as these contain natural sugars that can sometimes push you over your recommended daily allowance.

8. Stick to your allowance

When it comes to how much we are allowed to consume each day the guidance differs for men and women.

To maintain a healthy weight women should stick to 2,000 calories while men need to aim for 2,500.

This is however just a guideline and if you're trying to lose weight then you may want to shave a couple of hundred calories off your allowance.

9. Check the label

Food labels in supermarkets are easy to follow and most display a traffic light system.

Green means it's fine to consume and is low fat, orange is medium and red means you should have it as an occasional treat.

Some labels will also tell you how much of your daily allowance is in each food portion you will consume.

The experts say you should opt for low fat and low sugar options.

The current Eatwell Guide was published in 2016.