You’d be forgiven for associating all probiotics with bunk peddled by full-fat cats at dairy companies. But there are better, science-backed bacteria that speed up the rate you digest calories. Either buy them or cultivate your own stash to switch your gut to fat-fighting mode day in, day out. And each comes with a pro bono health boost too if you’re feeling greedy…

Kill kcals with kimchi

The Korean superfood and hipster staple speeds up digestion to stop fat hiding your abs. Start by salting cabbage and leave for six hours. Rinse and mix with fish oil, chopped onions, sugar, crushed garlic, ground ginger and chili. Let it ferment in a cool, dry place for four days.

Sleep off fat with kefir

“More melatonin is produced in the gut than the brain,” says nutrition researcher Kamal Patel. A kefir-loaded gut equals better sleep…and a healthier, leaner gut. Leave the grains (£8 rawandpure.co.uk) in coconut milk for 24 hours before drinking.

Dodge carbs with miso

The Japanese comfort soup goes to work on sugar and other baddies in your stomach that can double-time weight gain, plus it helps bolster your bones. It takes 180 days to ferment so cheat by using instant paste (£2.40 clearspring.co.uk) and soup-up your gut.

Start afresh with manuka

Manuka (Steens Raw Manuka £33 ocado.com) isn’t a probiotic per se, but you can consider it the clean-up crew as this rare honey kills off the bad bacteria lurking in your insides. Studies link bad bacs to a sluggish metabolism and a bigger waist – forgo toast and have 1tsp each morning.

Detox fat stores with kvass

If you’ve been on the boozy breakfasts, try root-veg rehab. Kvass cleanses your blood and helps detoxify your liver, which results in a faster metabolism – even for those alcoholic calories. Mix chopped beets, whey, salt and water, cover and ferment for two days.

Burn it off with kombucha

Compound your calorie burn with a pick-me-up. “A symbiotic culture of bacteria and yeast or ‘scoby’ (£7.50 rawandpure.co.uk) is all you need,” says nutritionist Jessica Scott. Add it to sweet black tea and leave for 10 days. Just don’t have it at night – it makes coffee feel like Horlicks.

Looking for a delicious stop-gap that'll keep your hand out the biscuit tin? Or a post-workout pint that's more interesting than a shaker full of protein powder?MH has got you covered with three DIY weight loss shakes, created by online personal trainer Scott Baptie, designed to help you burn fat, beat hunger and breeze through your workout programme. Blitz the ingredients in a blender and down for a downsized waistline.

Berries, honey and chilli fat-burner

1 cup mixed frozen berries
1 very small pinch of chilli powder
400 ml milk
200 ml cold green tea
1 tbsp honey

Researchers at the University of California found the chemical capsaicin, which is found in chilli peppers, increases fat loss by raising your body temperature and energy expenditure. Other studies have shown that it can help suppress appetite too. Berries are an ideal addition to a low calorie, fat burning shake; they are rich in vitamins, high in fibre and some research has shown they can also improve blood sugar control, staving off diabetes. Rememeber, weight loss should also be about improving your health, not just restricting calories. 

(Related: 7 ways to avoid diabetes)

Kale, apple and yoghurt hunger-beater

1 handful of kale
1 apple, core removed
1 pink grapefruit, peeled
1 cup of water
1/2 cup natural yoghurt
1 tbsp. honey

Green juices are synonymous with foul-tasting health drinks you have to pinch your nose and suffer through, but this kale smoothie tastes as good as it makes you feel. Dark leafy greens are a great source of calcium, which research shows plays a key role in helping regulate body fat levels. However, it's the protein packed into a 1/2 cup of low-fat natural yoghurt that'll keep you trim. The protein increases satiety, helping you avoid snacks between meals, and minimises the loss of muscle most men suffer when dieting for fat loss.

(Related: How to feel fuller for longer)

Orange, ginger and green tea recovery shake

1 orange
1 scoop of whey protein
Pinch of ginger
400 ml cold green tea
Handful of ice cubes

Oranges are packed with vitamin C, which helps combat the oxidative stress that causes DOMS, and researchers at the University of Georgia also found the anti-inflammatory properties in ginger help reduce muscle soreness after exercise. Green tea, as well as giving you a much-needed caffeine boost post-gym, contains the antioxidant ECGC, which has the power to boost fat oxidisation. Recovery is an undervalued part of every weight loss programme, but with the correct nutrtion you can keep your muscles fresh and maintain the motivation to burn maximum calories every time you hit the gym.

Pass: Fried breakfast
Plate: Scrambled eggs
If your days usually start with grapefruit and coffee, don’t shift too far as diet overhauls can cause constipation. “It’s better to have scrambled eggs,” says dietitian Dr Sarah Schenker. The fat and protein will nullify hunger pangs – and the cysteine will dull the pain of yesterday’s G&Ts.

Pass: Soft cheese
Plate: Hard cheese
Your body produces enough lactase to suit your regular diet, says Schenker. Treble your dose with a holiday brie and you’re understocked, which means bloating by the pool. Opt instead for hard and aged cheeses, which are lower in lactose, and goat’s cheese, which has shorter milk proteins that are easier for your body to digest.

Pass: Sex on the Beach
Plate: Bloody Mary
At Club Tropicana drinks may be free, but dodge anything with a paper brolly. Sugar masks even strong booze, says Schenker, so you won’t realise you’re eight shots in before lunch. Opting for tomato juice cuts the sugar – and your waist, according to Chinese research.

Pass: Pad Thai
Plate: Thai green curry
Starchy noodles lead to pool-side bloating tomorrow morning, hiding whatever number of abs you’ve teased out. Swap for Thai green curry’s bloat-shrinker turmeric, which comes with a side of appetite-crushing coconut milk fats to curb your dessert cravings.

Pass: Sorbet
Plate: Gelato
You might be happy to swerve ice cream, but don’t think the fruity alternative’s
 a healthy choice. Sorbet is higher in sugar, “and it’s not satiating so you’re likely to overindulge,” says Schenker. The fats in gelato might mean more calories, but they also slow glucose absorption to avoid sugar spikes. Just set yourself a one-scoop limit.

Pass: Fish and chips
Plate: Calamari
“Don’t eat the ‘British’ food,” says Schenker. Not only does it display cultural clumsiness, it’s also stodge that spikes your blood-glucose levels. Battered squid is lower in carbs and the veg-heavy local tapas will pack more fibre and water, filling you up for fewer calories.

Tuna

This low-fat fish is full of B vitamins to support lean muscle growth. That it’s one of the most low-prep forms of protein helps too.

Wheat wrap

If you’re looking to keep the carbs down, opt for a high-fibre, seeded wheat wrap. Stuff it with plenty of protein and salad – it beats two slices of bread, hands down.

Quinoa

This pseudo-grain is a great protein source, low in fat and high in fibre. Eat hot or cold as the base for a salad.

Lemon zest

Add to salad dressings. The peel’s pectin turns into a sticky gel when you digest it, limiting sugar absorption to give you less of a spike (and subsequent crash).

Olives

It’s the phytonutrient oleuropein that makes olives so good for your heart, while the anti- inflammatories will help you recover from your midday cardio efforts.

Avocado

A convenient source of monounsaturated fats, which improve insulin sensitivity (ie you get a longer-lasting buzz from every bite).

Cottage cheese

Calcium and vitamin D combine to preserve and build muscle after your lunchtime workout.

Sweet potato

Full of beta carotene (the orange stuff) and vitamin C (the stuff in oranges), this will make your skin look brighter, as well as fill you up.

Mixed beans

Rich in fibre and low in fat, these pulses are packed with energy- regulating minerals like niacin and riboflavin. Another easy option.

Cancer is estimated to afflict one in every three people at some point during their lives – and combating it can severely damage your immune system. As such, both prior to an incidence and during treatment, fortifying your body through a dedicated nutritional regime is crucial. Use the following weekly regimen to rally your defences.

On Monday

Eat cherry tomatoes

These juicy fruits are high in flavonols – an antioxidant which fights cancer-causing free radicals in the body.

Roast whole cherry tomatoes with a few whole cloves of garlic and crush the lot into wholewheat toast for a healthy snack.

Garlic

Allicin, a compound in the bulb, lowers your blood sugar to limit overnight fat storage.

Chilli

Capsaicin fires up your metabolism, yes, but crucially it also makes dull food taste better.

Carrots

A serving equals 200% of your RDA for vitamin A, plus vit K for bone health and vit C for immunity. Which means zero missed workouts.

Sirloin steak

Go grass-fed for higher levels of CLA (for fat burning) and creatine (for muscle repair).

Salmon

Boosting your omega-3 intake enhances fat loss. Where possible, choose wild Alaskan; it packs a bit more of everything you’re after.

Brown rice

Your top source of electrolytes, replacing what you sweat out to prevent fatigue and cramps. You’ll have no excuses tomorrow.

Turkey mince

Rich in selenium and zinc for hormone health and B vitamins for an energy lift. Use it to make meatballs, chilli – whatever you crave.

Turmeric

The curcumin that gives curry its colour reduces fat-tissue formation 
by impeding the blood vessels needed for the job. Sprinkle away.

Cauliflower

This is your post-work alternative to spuds. Steam your cauli in the microwave, add a knob of butter, then puree the lot in a food processor.