The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

The more fat we eat the less sensitive we become to it. Learn how you can train your taste buds to feel satiated with less fat

‘It’s important to enjoy eating, and chocolate, chips and cake can still have a place in our diet,’ says Juliette. She has these tips…

1 Really enjoy small amounts of your favourite, fattier foods

If you like buttery popcorn at the cinema, share a small carton among three. Break off just three squares of good-quality dark chocolate. Savour treats — breathe in the aroma, nibble at the crispness, roll the fat on your tongue. And eat slowly.

2 Broaden your palate beyond fat, salt and sugar

There are other intense flavours that will linger on your tongue if you add the smallest amount of fat. For breakfast, try porridge with bananas, grated orange zest and low-fat milk, sprinkled with toasted sunflower seeds. For lunch, add fresh mint and dill to salad tossed with a little olive oil dressing. For dinner, stir-fry chicken with onion, lemongrass and garlic.

3 Up your umami

There are salty, sweet, sour and bitter tastes – but don’t forget umami, the ‘fifth taste’. Only fairly recently recognised by Western scientists, this savoury taste (hello, Marmite fans) was named by a Japanese chemist at the turn of the 20th century. It means ‘yummy’ and the chemist noticed it in asparagus, tomatoes, cheese and meat – but most of all in dashi, a rich Japanese stock made from kombu (kelp).

We get that umami taste when receptors on the tongue pick up the flavour of glutamate (an amino acid and one of the main ingredients in flavour enhancer monosodium glutamate or MSG). Slow cooking and fermenting help to release glutamate, so foods prepared this way tend to have a strong umami taste. Beware, though – some foods with an umami taste are high in salt (many soups and stocks, soy sauce, cheese and cured meats, for example). Good news, then, that you can fill up on umami veg such as sweetcorn, petit pois, mushrooms and cherry tomatoes.

*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.