"By switching to whole grains, such as brown rice, whole wheat bread, or oats, you slow digestion and keep blood sugar levels stable, which reduces snacking and overall calorie intake."
If you're embarking on a weight loss journey, Prof Joseph has a tip for getting off on the right foot: start with one substitution at a time, slowly blending in more wholesome options.
A weight loss expert has revealed a small food swap could see you dropping up to five pounds in just one month.
The expert warns one food group to watch is refined carbohydrates – such as white bread, pasta, and rice – as they are quickly digested and cause blood sugar spikes.
Prof Joseph explains the science behind losing weight is about creating a calorie deficit, which means burning more calories than you take in.
