How to eat out if you’re on weight-loss drugs
As uptake of weight loss drugs rises, how will it affect the restaurant industry?
Eating out isn’t just about food. It’s how we socialise, decompress and feel part of a community. But for those taking weight-loss drugs, that ritual can now look very different. Smaller appetites, altered tastes and new habits are reshaping the dining experience, for both diners and restaurants. If you are unable to eat as much as you did or are forced to eat different foods because of a drug you are taking, then meals out might take on a different significance. Everyone has an individual reaction to weight-loss jabs, but generally, the people I spoke to still wanted to eat out and continued to enjoy the experience. All of them still find food delicious; what matters most to them is the timing of the meal, the choices on the menu, and whether they can get a doggy bag to avoid food waste. What GLP-1 weight-loss drugs do First, what are weight-loss drugs and how do they work? Good Food nutritionist Kerry Torrens explains: ‘weight-loss jabs, or to give them their official name, glucagon-like peptide-1 (GLP-1) receptor agonists, are medicines that help people feel fuller by mimicking a natural hormone released after eating. This results in us eating less. Some of the newer versions, like Mounjaro, also act on a second hormone called GIP. This hormone is involved in appetite and blood sugar control, and by influencing it, these jabs help mute the food chatter in our heads. In this way, weight-loss jabs can manage the appetite in our gut as well as in our brains, and because the hormones they act on affect our sense of reward, they can make us feel less excited about eating too.’ It’s also widely reported that some people’s desire to eat certain foods is fundamentally changed. Fatty, calorie-dense food ceases to be attractive; the need to eat vegetables and salad becomes a craving; alcohol is no longer desired. The rise of the GLP-1 generation According to a Kantar Worldpanel survey in 2025, GLP-1 households with users have doubled in the last year in the UK, rising to 4.1% from 2.3%. A recent hospitality-focused KAM survey puts the number at 7% of UK adults, and this total is predicted to keep rising. In the USA, the drugs are even more prevalent. A Cornell University/Numerator study found that usage rose from 5.5% in October 2023 to 8.8% in July 2024. That equates to a considerable number of people – and therefore money that is not being spent on food. Food companies, restaurateurs and other providers are waking up to the fact that, to recapture some of that income, they need to give diners and shoppers what they want and need. How restaurants are adapting GLP-1s have the potential to disrupt the hospitality industry. No business owner wants to throw away half-eaten meals (disposal of waste from restaurants is costly), suffer a drop in takings as fewer courses are ordered, or absorb the slump in alcohol sales. Venues still need customers to survive in what is already a tough business. Just like their customers, they must adapt. Restaurant writer Andy Lynes says: ‘There’s a lot of handwringing about GLP-1s from chefs, but it’s obvious from recent TV appearances and YouTube videos that a fair few are taking the medication themselves, so can they really complain if their customers are eating less because of it? Currently, it’s not cheap to use, and there have been reports that the cost could rise significantly, so it’s more likely that high-end tasting menu restaurants that typically attract a wealthy customer base could be affected. How attractive does a three-hour eating and drinking marathon look to someone on GLP-1s?' Lynes suggests that whilst small plates restaurants are nothing new, this could be their 'golden moment' due to the flexibility they offer in terms of the amount customers can order. 'Anecdotally, I have recently eaten at a 20-seat tasting menu counter restaurant, a blow-out steak restaurant and a casual Spanish restaurant offering a set four-courses, and all were completely packed, so it seems it’s business as usual in at least some places despite the looming shadow of GLP-1s.’ <img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/10/GettyImages-2213074465-0ac8134.jpg" width="724" height="483" alt="Closeup of young woman eating Spanish food at outdoor restaurant. Romaine lettuce salad, gilled gambas, slices of Jamon Iberico ham, Pan Con Tomate and Padron peppers are served on the table. Spanish food and culture." title="Cropped shot of woman eating Spanish Tapas at outdoor restaurant" /> While some chefs are unfazed, others are already adapting. Not all changes are in direct response to weight-loss drugs, there are plenty of other reasons people may want to eat smaller amounts of food without resorting to a children’s menu. For example, a population with the smaller appetites that come naturally with ageing (and we are an aging population) does not require the same portions sizes as a younger one. The New York Times recently reported on restaurants shrinking menu items to ‘mini’ versions, allowing for a tiny burger and chips or a snacking box of aperitivo items to share. Drinks have also downsized in both the US and UK. The tiny martini trend, lower in alcohol and calories but higher in affordability (and profit margin), is one example. High-end restaurants like The Fat Duck offer a Mindful Experience tasting menu, a scaled-back version of their main menu at a lower price (still £275). Heston Blumenthal himself uses weight-loss drugs and therefore knows exactly what his diners want and need: a choice that fits their appetite on a particular day. Tom Brown of The Capital has also adjusted menus, describing a cohort of diners as health-conscious, budget-aware and time-poor. When smaller isn’t always better Mini versions of food may not hit the mark for everyone. Someone else I spoke to said that eating rich food was a no-no, no matter how small the portion. Even the smallest piece of wagyu beef was something that didn’t appeal and could, in fact, cause nausea and vomiting. ‘Your stomach says no to rich food, and it lets you know before you even order.’ Many at the top end of the business are not currently worried about the effects of the drug, but if they become more widely available and affordable, then perhaps it’s the middle market and takeaways that will feel the most impact. Food has supersized over the last 20 years, so a bit of shrinkage is due. A plate-sized pizza with excellent toppings is an improvement on a vast one with nothing to say for itself in the way of flavour. The public will need to be educated on a new idea of ‘value for money’: good quality food that is good for you, rather than sheer quantity. How to eat out on GLP-1s If eating out is still something you enjoy, then you can, just plan it well. You’ll know whether one larger meal in a day or several smaller ones will be a more comfortable experience. A friend who (along with her husband) has been ‘on the pen’ shares four key tips: Eat early. 'I was always an early eater and now would want a table no later than 7.30pm, which seems to be the most sought-after time when you look on booking apps.' Pick wisely. 'When first jabbing, we would share a main course or just have a starter and one glass of wine. Later, we’d have one course each. Good quality meat or fish beautifully cooked with herbs or spices (but no rich sauces) and vegetables. I simply could not eat many potatoes or stodgy carbs.' Eat what’s good. 'I would have a piece of good quality bread instead of a starter and possibly a sorbet or a fruit pudding. Rich, overly sweet puddings are out.' Go for fewer alcoholic drinks. Non-alcoholic cocktails are welcome. Other users advise a little consideration for others; there is no formal etiquette other than behaving well. Be honest with your dining companions about the size of your appetite and what you can eat. Check menus in advance to see if there’s something that will suit you, rather than finding out there’s nothing when everyone has the menu open and is halfway down their first drink. Consider the business you are about to visit. If a party of you turn up to a local restaurant that has relied on your table to make enough money to pay the staff that day, and many of you only have a starter and a glass of wine, then you are not being helpful to a small business. Finally, feel absolutely no shame in asking for a doggy bag if you don’t eat everything — everyone wants to avoid food waste.
Calling all serial dieters: the crash and crave cycle is probably stopping your weight loss
Find out why restrictive diets, like Atkins and keto, will only have you craving sugar, carbs and more. Plus, find out the best way to lose weight and keep it off
There’s no shortage of 'quick-fix’ or ‘miracle’ diets that claim to shift impressive amounts of weight in no time. Given that gwe’re facing a global obesity crisis – one in three of us are currently overweight – it’s easy to see why these short, sharp solutions are so appealing and that we keep falling for them, again and again. Over a lifetime, the average person in the UK will go on 126 diets, a poll has shown. That's a depressing thought! But it's no wonder, with the increasingly long list of fad diets to keep us hooked. Stretching right back to the SlimFast meal replacements of the 1970s. Later came the restrictive no-carb Atkins Diet and the high-protein, grains, nuts and seeds Paleo Diet. Note the capital D, which means these diets are licensed businesses. In 2024, the weight loss industry in the US was estimated to be worth around $72m, so there's certainly a money incentive for these companies. Coverage and ‘success’ stories in magazines and across social media leads us to believe these magic-bullet diets do actually work. Do fad diets work? Fad diets can deliver weight loss in the short term, but this is often down to losing lean muscle and fluid loss instead of body fat. It’s sustaining the loss which is the issue, says the British Dietetic Association (BDA). These diets can’t be followed long term as many people can’t stick with the rigid rules and limits. "Quick fix diets also tend to focus on appearance driven results, rather than your long-term health and wellbeing", says dietitian Jennifer Low, who specialises in disordered eating at her clinic. "They fail not because you lack willpower, but because they are set up to fail." What is the problem with dieting? Crash diets are the gateway to yo-yo dieting, says behavioural change expert Sandra Roycroft-Davis. ‘People restrict, lose weight quickly, then regain — often more than they lost. Each cycle chips away at self-esteem and contributes to mental fatigue.’ ‘Your mind sees restriction as a threat and retaliates with cravings, hunger, and emotional eating. It becomes a battle and one that willpower alone can’t win,’ she says. TV presenter and author Dr Dawn Harper is not against a restrictive to kick start weight loss, especially if you have a health issue. "Doctors often recommend a calorie restrictive diet for health reasons" she says. "If you have raised blood glucose and are prediabetic, for example, shifting weight can prevent you developing type 2 diabetes and its associated risks, such as heart disease and stroke. Following a lower calorie diet, such as The Fast 800 Programme by the late Dr Michael Mosley, or one of the other intermittent fasting diets, has been shown to put type 2 diabetes into remission." Under supervision, the ketogenic diet can help people with epilepsy who don’t respond to anti-seizure medication. It also has benefits such as lowering your heart disease risk. On the down side, there are side effects known as the ‘keto flu’ which can temporarily cause bad breath, headaches, dizziness and fatigue. "If you do follow a fad diet to kick start your health journey, it’s best to return to a balanced style of eating. That doesn’t mean bringing back every processed food or refined carbohydrate on a daily basis, but it’s important you include nourishing foods, like plants and wholegrains." Dr Harper highlights that modern eating predisposes us to weight gain, but "nothing beats sticking to a well balanced diet for a long, healthy life." In her book Live Well to 101, she provides plenty of practical lifestyle advice and achievable changes. ‘It can be as simple as structuring your plate so that the protein is the side dish and vegetables form the main part of the meal.’ What is the crash and crave cycle? By drastically cutting calories or food groups we start to crave the foods we’re missing. ‘When you cut out foods containing sugar for example, you will want it more," says Low. ‘And because you think it’s 'bad', once you give in to the craving you will end up eating lots of it." When people lose weight, they may attribute it to avoiding specific foods, like sugar or carbs. However, by focusing on including nutrient dense foods, you will live a healthy life that's free from the constraints of food rules and, no doubt, notice improved mental health. It's important to know that on an extreme diet your body thinks it’s being starved, so your metabolism slows down to redress the deficit, which in turn reduces the rate you burn calories and your weight loss stalls. "I’ve tried several fad diets over the years to shift holiday or Christmas weight. After two weeks on the South Beach Diet I nearly passed out with dizziness on the way to a meeting in Central London. I was forced to quit the diet and quickly craved the carbs I’d cut out. Of course, any weight lost went straight back on. Research shows all diets can help you lose weight, it’s finding the one that works for you. My experience following the 5:2 Diet was more successful, as eating less on two days a week is much less restrictive. I lost the weight gradually and kept it off, and began building healthier meals with vegetables, wholegrains, lean meat and plant-based proteins. The main downside was fantasising about what to have for breakfast at the end of a fasting day. So, what is the best way to lose weight? Health experts generally agree the best way to lose weight is gradually, by following a healthy eating plan combined with adequate exercise. This means cutting around 500 calories a day from the recommended calorie daily intake of around 2,000 calories for women and 2,500 for men. Factor in the government’s recommended 150 minutes of exercise a week, including cardio such as running, cycling or swimming for fat burning, and you could lose 1-2lb a week. You’ll find advice about healthy eating on the NHS website, including how to get started. ‘Successful weight loss is about making small lifestyle changes that you can see yourself sticking to next week, next month and next year,’ says Dr Harper. ‘I have often said that there is no such thing as a bad food, but there are plenty of bad diets. A small piece of chocolate, as an occasional treat, is not going to make you fat, but a whole bar every day probably will,’ she says. It’s important to remember that we’re all human, says Dr Harper. ‘We will have days when we break our healthy regime, but it’s important not to let that one day lead to throwing in the towel and undoing all the good you’ve achieved. ‘Just see it as a blip, pick yourself up and get back on the wagon,’ she says. Roycroft-Davis has seen the damaging effects of crash dieting. ‘The weight loss industry is full of promises, but many are built on quick fixes that leave people stuck in a cycle of self-blame, restriction and rebound,’ she says. So, she created Slimpod, a programme rooted in behavioural science, to help people change their habits around food. ‘Instead of relying on rules, willpower, or calorie counting, we help people create lasting change by changing habits from the inside out, which results in a natural shift without guilt or obsession." Now try... 50 ways to lose weight How to start a well-balanced healthy eating plan Read our round-up of popular diets, including the 5:2 and Atkins Find out more about healthy weight-loss Try our ketogenic recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Diet losers: how weight-loss jabs have changed the face of 'slim-fluencer' content
2025 is the year of the weight-loss jab boom. But has its rapid rise changed traditional diet culture forever? We went online to speak to the influencers leading the way
The diet industry has come under threat from an indomitable force: the weight-loss jab. The rapid rise and availability of GLP-1 slimming medications has transformed the weight-loss landscape, leaving traditional diet companies scrambling to remain relevant. And with the injectable drugs becoming more openly discussed online, the need for meal replacement shakes, slimming groups and restrictive diets is being called into question. GLP-1 medications, including semaglutide (Wegovy, Ozempic) and tirzepatide (Mounjaro), are a class of drugs which help people feel fuller by mimicking a natural hormone released after eating. These pre-filled injection pens were originally sold as a drug to treat Type 2 diabetes by helping control blood glucose levels. However since Monunjaro – nicknamed the "King Kong" of weight-loss jabs – was approved in the UK for treating obesity in November 2023, the jabs have become the go-to solution for those seeking rapid, significant weight loss with minimal lifestyle changes. Though strict criteria on the NHS aims to restrict the jab to those with a genuine need, just about anyone can purchase the medication via online pharmacies, with some TikTokers even illegally plugging discount codes to whoever might want to use them. As a result, traditional diet companies face an existential crisis as a large proportion of their previous clientele are choosing this alternative option that's perceived as being less effort for greater success. Do people actually 'diet' anymore? Diet-related content is no longer pulling the audiences it once did, with waning online interest in weight-loss organisations such as Slimming World, meal replacement company SlimFast and low-calorie diet The Cambridge Diet. Weight Watchers has recently filed for bankruptcy in the US due to the huge impact these injections have had, despite the fact the brand is now selling weight medications as part of its programmes. At the same time, interest in 'Wegovy', 'Mounjaro', 'Ozempic' and 'slimming jabs' has exploded online. Search demand in the UK for Mounjaro hit a 5-year high in August, coupled with over 72,000 mentions across social and web over the last 12 months. On TikTok, you'll find over a staggering 295,000 posts including the hashtag #mounjarojourney. Just a glance at trending hashtags reveals that content about the experience of using these drugs is now dwarfing traditional diet advice. What has happened to diet influencers? This has all resulted in a new breed of weight-loss influencer, one which is strikingly different from their predecessors. Rather than posting endless meal prep photos or inspirational gym selfies, today’s Mounjaro influencers are candid about their use of medication, often including comparisons of how they look before vs. after the jab and weekly weigh-ins. This open, raw approach has resonated with audiences who were perhaps sceptical of the 'clean eating' and 'willpower' narratives of the past. These new influencers are less about discipline, and more about medical intervention and lived experience. So who are these GLP-1 influencers brave enough to broadcast their lives for the world to see? Anneka started posting under the username @anneka_mounjaro_journey after initially struggling to find people talking candidly about the reality of taking Mounjaro. "It felt like many people were still feeling like they should keep the fact they were using jabs a secret, so I thought – why not share my own experience? If it helps even one person feel more informed or less alone, then it’s worth it. I also find that it keeps me accountable, and is a great diary of progress." Rachel Williams is a health coach who who spent roughly 25 years "yo-yo dieting, going from one slimming group to another, and trying every diet under the sun". She has pivoted her content to demonstrate how GLP-1s are a tool that's part of the overall weight loss journey. "I talk about what you should be eating to nourish your body whilst on the medication as well as the habit changes to get longevity from your results, way after you come off the medication." She believes that while Mounjaro has offered many a lifeline, sustainable weight loss requires more than just taking medication. "[Mounjaro] is a tool to empower you, but the real transformation comes from your habits and mindset," she says. "The choices you make: what you eat, how you move and how you think about food, remain the cornerstone of success." Other Mounjaro users have found success in particular niches. Deb, who posts @thedebway, turned her channel into a mentoring platform, demonstrating how to self-administer the jab to thousands, if not millions. "My demonstration videos do really well - my most popular video of how to inject Mounjaro has 2.5 million views! My before and after videos and pictures also do well, but people also really like my tips, 'making tea with me' videos, and what I take to work to eat," she says. However, other 'slim-fluencers' have discovered that the success of the jab has made a direct impact on their content. Georgie Bowden, known online as @_me.my.chins.and.i, posts funny weight-loss-related reels to her 124,000 followers. She lost over 8 stone naturally, and wants to encourage women away from diet culture and towards sustainable habits. "The challenge currently is that every transformation is now assumed to be GLP related. I’ve had to highlight that my own journey, and my members’ results, come from natural, sustainable approaches. GLP-1s can be a useful tool, especially for people who feel constantly overwhelmed by food," she says. "But when they’re treated like a crash diet, they risk becoming just another quick fix. If used alongside education and habit building they can create real space for change." Emma Storey-Gordon, a female fat-loss expert, believes that while the jabs have an important, often life-changing role for some, there should always be a longer-term plan in place. "They’re not magic, they’re not the enemy and they're certainly not going anywhere," she says. "They work because of their potent impact on hunger and food noise, but long term there is no avoiding the need for behaviour change." Emma, who shares quick exercise routines and fitness advice on Instagram, has embraced the skinny jab and its ability to tackle obesity, rather than choosing to ignore its popularity. "I’ve always spoken about fat loss and the science behind it with nuance – weight-loss drugs are no different. There are pros and cons with the jab. The biology is interesting and I'm enjoying working with people to come off the drugs and maintain their weight," she says. "It's an exciting new challenge for me as a coach. It's the biggest change we have seen in the fat loss field in decades... potentially ever, certainly in my career." What next for the Mounjaro influencers? Looking ahead, it seems unlikely that slimming jabs will disappear from the conversation any time soon. However with TikTok recently changing its community guidelines – making it increasingly harder to talk openly and freely on the topic of GLP-1s – the future for the Mounjaro influencer hangs in the balance. The recent hike in price has likewise proved a sticking point for TikTokers, with many switching to Wegovy as a cheaper alternative. "[Mounjaro] may become slightly less popular in the future, as the price is now unrealistic and unachievable to the average person," according to Nikita (@thejourneyofnikita), who's lost 53 pounds in 26 weeks. "However I am very nearly at the end of my journey with Mounjaro, so I won’t be changing to Wegovy. Instead my focus on videos will shift to weight maintenance following Mounjaro and doing it naturally." Deb, who describes her experience on the jab as 'life-changing', hopes they will only become more prolific, whether privately or through the NHS. "I genuinely believe so many people could benefit from it. Unlike other diet trends we’ve seen in the past, this feels different. The results really do speak for themselves, and I think that’s why it’s here to stay. Honestly, I ask myself what could possibly top this in terms of helping people achieve their goals, and I don’t think we’ve seen anything that compares yet." Can traditional diet culture recover? The question remains: is there still a place for strict dieting in the age of weight-loss injections? The answer is complicated. There is still demand for nuanced, evidence-based advice, especially as the downsides of rapid, medication-induced weight loss become more apparent. It's possible that the weight-loss jab boom is less about the death of weight-loss content and more about its evolution. The conversation is moving away from rigid meal plans and gym workouts and towards a more open, complex discussion about what it means to pursue health in a world where weight can be changed with a jab. The real challenge for the traditional diet industry – and the people working within it – is to keep pace with audiences' changing expectations and to find new ways to add value in a world where, for many, weight loss has never been easier, but true wellbeing remains as elusive as ever.
6 ways to cut out food noise without resorting to weight-loss drugs
Constantly thinking about what’s in the biscuit tin, or whether it’s time for your next meal? This is ‘food noise’ – and it makes dieting hard!
Another day, another story about weight-loss jabs. The interest in medications like Mounjaro, Wegovy and Ozempic shows no sign of abating, with access and take-up increasing. One of the reasons for their popularity is because they suppress appetite, making you feel full more quickly and reducing the ‘food noise’ that makes dieting so miserable. For many, dieting without feeling hungry or constantly thinking about food is the stuff of dreams. But if you’re not keen on injections, don’t meet the qualifying criteria for these medications or are worried about what happens when you stop taking them, then you’ll be keen to find another way to block the food noise. The good news is, removing the constant internal dialogue around eating and cravings is possible without turning to weight-loss drugs, and could make all the difference for those who’ve previously struggled with dieting. Below are six evidence-based strategies, along with useful insights from research, to help you cut out food noise without the need for weight-loss medication. What is food noise? You’ve just had lunch, yet you’re already thinking about a snack and what you might have for dinner. Or you spot someone eating an ice cream and can’t stop thinking about getting one yourself. These types of thoughts are known as ‘food noise’, the term given to the constant thoughts and cravings about food in between meals. It’s a real thing, also known as food cue reactivity and for some people these thoughts can lead to overeating, making dieting and weight loss a struggle. How do slimming jabs help remove the food noise? Anti-obesity medications like Ozempic and Wegovy contain the active ingredient semaglutide which mimics a hormone called GLP-1. It helps control blood sugar levels and slows the speed at which your stomach empties, keeping you fuller for longer. The drugs can also suppress appetite and affect the dopamine pathway in the brain, making food less rewarding. Cutting out this mental tug of war around eating is achievable. It takes a blend of mindset change, structured habits and targeted nutritional and behavioural change. 6 ways to deal with food noise without medication 1. Tune into internal cues Also known as interoceptive awareness, this involves noticing the difference between true hunger, fullness and other emotional signals from the body. When you are more in tune with these cues, you are less likely to eat when you are not hungry, for example in response to stress or boredom. Research suggests that higher interoceptive awareness is associated with reduced emotional eating and more intuitive food choices. In order to ‘tune in’, try to pause and ask yourself ‘am I hungry?’ or is it something else I am reacting to? Some people may also like to try using a hunger and fullness scale before, during and after meals to work out if it is true hunger driving the desire to eat. 2. Ditch the ‘all or nothing’ thinking All-or-nothing thinking, sometimes referred to as black-and-white thinking, is a tendency to see things as ‘good/bad’ or ‘either/or,’ with nothing in between. This thought pattern can exacerbate food noise as it’s easy to feel like one small mistake or 'wrong' food choice means you have fallen off the wagon. This mindset also increases food obsession, leading to cycles of extreme restriction followed by guilt-driven bingeing, making it hard to build consistency. Instead, try not to think about ‘good’ or ‘bad’ foods to allow yourself all foods and a more neutral approach. This removes the pressure around eating and you will notice what you enjoy, not just crave, leaving the guilt and food noise behind. 3. Use mindful eating A 2017 review found that mindful eating interventions can be helpful in reducing binge eating and emotional eating. Mindful eating is being fully present as you eat, slowing down to notice the taste and smell of your food and focusing on being present in the moment. This approach helps to reduce automatic eating and allows your brain time to register the feeling of being full therefore breaking the cycle of overeating, or impulsive eating. Mindful eating practices include eating without distractions – so no phones, scrolling or TV. Instead, be more aware of your food, chew slowly while noting the flavours, textures and satisfaction level. This should prevent cravings and leave you feeling satisfied. 4. Reduce exposure to hyper-palatable food Food noise isn’t true hunger, often it’s about seeking out the dopamine fix. Dopamine is a powerful neurotransmitter or brain chemical, that creates feelings of pleasure and reward. When we eat certain types of food, mainly ultra-processed foods, we get a dopamine rush, and before you know it, you’re reaching for the biscuit tin without even thinking. Foods that give this dopamine fix can make food noise worse and processed foods that are high in fat, salt and sugar are the main culprits. Try to replace ultra-processed snacks with satisfying wholefood versions and engage in dopamine-rich non-food activities. Exercise, music, cold showers and talking to friends can help reduce the mental draw towards food. Choose foods for long-term fullness and dopamine production such as eggs, fish, chicken, nuts and seeds. 5. Stabilise blood sugar Food noise can be exacerbated by hunger, or blood sugar imbalance. Keep your blood sugar levels in check by combining protein with high-fibre vegetables and whole grains to prevent the highs and lows. Try to avoid eating carbohydrates on their own – instead pair them with protein and/or fat to avoid the rapid insulin spike that triggers cravings. And don’t under eat. Chronic dieting or skipping meals leads to intense hunger, which increases obsessive food noise. 6. Create a calm food environment Food noise often gets louder when you’re surrounded by cues. Declutter and reorganise your kitchen or pantry to keep tempting foods out of sight (or out of the house if needed). Mute/unfollow anything on social media that is unhelpful to you. If your feed is full of ‘what I eat in a day’ videos, then that may be reinforcing the noise. While it might sound boring, having a meal plan in place can support your choices and reduce the constant thinking about food. Seeking the help of a registered nutritionist or dietitian can provide personalised guidance on nutrition and meal planning and support you with some strategies to help. Food noise gets louder when the body is under stress or you've under-slept. If you are struggling, a good place to start is by improving sleep and reducing cortisol-inducing stressors. It’s also helpful to eat the right things. You have probably heard it before, but protein, fibre, healthy fats and balanced meals are going to keep you fuller for longer, stabilise hunger pangs and reduce cravings. It is common to fall down by relying on discipline and willpower alone, so consider a structured eating plan to reduce decision fatigue and emotional eating. Slow down, chew well and eat without distraction and where possible reduce external food cues that spark food noise. Further reading We asked 7 experts what they really think of weight loss jabs 10 best foods to eat if you’re always hungry 5 tips for dieting success 10 ways to reduce your portion size that won’t leave you hungry
Your gut and metabolism are linked – here’s what to eat to help both
Discover how your gut and metabolism work together for your health, and how you can tweak your diet to help them thrive.
Point to your gut. There’s a good chance your finger is resting on your belly, or perhaps the bottom-left of the ribcage where the stomach resides. Either way, you’re correct. The gut is the entire digestive system from throat to stomach, to small intestines, large intestines, appendix and beyond. It has about 100 times the surface area of our skin, and it’s one of the first things to start forming – alongside heart and brain – in the human embryo. This is where many of the crucial processes of metabolism take place, turning ingested foods into energy and nutrients that fuel the body and maintain our health. Without the gut, there’d be no metabolic process. And without metabolism, we wouldn’t have a gut (or anything else) for very long either. The question is: can a healthier gut make your metabolism healthier too? To better understand this vital relationship and how diet can support it, we spoke to Claire Barnes, a nutritionist and founder of The Happy Nutrition Co., and Dr Megan Rossi, a gut health specialist and founder of The Gut Health Doctor and Smart Strains. Next, discover 10 ways to speed up your metabolism ad find out if you can lose weight just by exercising. Why is our gut important? The gut is where the many processes of digestion take place. This includes the breakdown of easily digested foods in the small intestine, metabolism of more complex foods in the large intestine, and filtration of toxins by the liver, which is one of the gut’s ‘solid organs’ along with the pancreas and gallbladder. What you might not know is that the gut does lots of other things too. “It is so much more than a digestive organ – it’s the central hub for your overall health,” says gut expert, Dr Rossi. “Often referred to as the ‘second brain’, your gut is around nine metres long and houses trillions of bacteria (collectively known as your gut microbiota), which influence everything from digestion and immunity to mood.” “Around 70% of your immune system lives in your gut, and each strongly influences the other through the gut-immune connection. So, if your gut is in good shape, your immune system tends to be more resilient, too,” she adds. “Research has shown that gut health and mental wellbeing are strongly linked. Diets rich in diverse plants, fermented foods and extra virgin olive oil – like that of the Mediterranean diet – have been shown to support better mood and cognitive health.” To get to know your gut and its many roles, try reading Gut by Giula Enders. What is metabolism? Metabolism is everything the body does to break down food and convert its molecules into useful forms – notably including digestion in the gut. The process can be divided into two parts; catabolism comes first, as foods such as carbohydrates and proteins are broken down to produce things we need like glycogen and amino acids. Later, anabolism uses that good stuff to build and repair the body. Not all of the food we eat is metabolised. Much of what our bodies don’t use in this way is formed into faeces in the lower intestine and eventually exits the body. Some people naturally metabolise food faster than others. Those whose bodies do this quickly can be said to have a fast metabolism, while the opposite is true of those with a slow metabolism. How much energy we use in our daily activities affects the speed of metabolism, but it is also strongly influenced by our basal metabolic rate (BMR). This is the rate at which our bodies burn calories while at rest. BMR is determined by some factors we can’t control, like age and genetics, and others that we might be able to influence such as muscle mass and general activity levels. Metabolism uses up our stores of glycogen and fat to give us energy, so it has an effect on weight and body composition. Which foods help the gut and metabolism? Plentiful plants “Eating 30+ different plant foods a week (including fruit, veg, herbs, wholegrains, nuts and seeds) supports a more diverse gut microbiome, which is associated with better metabolic health, immunity and mood,” says nutritionist, Claire Barnes. “The fibre from plants feeds your beneficial bacteria and helps keep blood sugar stable.” Fermented foods Not only do good bacteria cause fermentation and contribute flavour, they also ramp up the nutritional benefits. As Barnes puts it: “Live cultures found in yoghurt, kefir, sauerkraut, kimchi and kombucha can help restore and maintain a healthy balance of gut bacteria. These beneficial microbes play a role in nutrient synthesis, inflammation control and even fat storage.” Prebiotics A prebiotic is something that we can’t digest but which feeds gut bacteria and helps them flourish. “They’re found in foods like onions, garlic, leeks, asparagus and slightly-green bananas,” says Barnes. “Prebiotics encourage the production of short-chain fatty acids (SCFAs) which play a role in energy metabolism and inflammation reduction.” Whole foods “While processed foods – which are high in sugar and refined flour – get absorbed quickly and leave little work for your gut bacteria, whole foods require more breakdown by the microbiome,” says Barnes. “This leads to a more active and beneficial microbial population and less over-absorption of calories.” There’s plenty of inspiration to be found in our whole food recipes. Consistent protein, fat and fibre It's important to avoid foods that impair the metabolism, such as bingeing on sugar and ultra-processed foods (UPFs). “Instead, regularly eating a combination of protein, fat and fibre supports blood sugar stability, energy levels and satiety,” says Barnes. “It prevents the crash-and-crave cycle that leads to poor food choices and metabolic disruption.” How does the gut affect metabolism? If you’re aiming to lose weight healthily, it could be helpful to consider the relationship between your gut and metabolism. According to Dr Rossi, the interaction between the two can be broken down into three main mechanisms: Energy extraction: “Microbes in the gut hunt for undigested food and turn it into energy – which can be stored as fat. The thing is, certain microbes are better at this than others, and too many of the wrong types may lead to excess calorie absorption.” Energy regulation: “Your microbes are linked with genes in your body that are related to energy distribution. Plus, they can affect fat and glucose production, which can be stored in your liver.” Appetite and cravings: “Gut microbes might influence your taste preferences and therefore the calorie density of your food, as well as impacting your mood, which ultimately can influence your food choices. For example, if you’re experiencing low mood you might be more likely to reach for the chocolate bar for a dopamine hit.” Clearly, microbes are key to the relationship between gut and metabolism – but how can we ensure these tiny lifeforms are working to our benefit? Will taking probiotics help you lose weight? Many of our gut microbiota – the bacteria in the gut – do helpful things. For example, bacteria in the bacteroides family are useful for breaking down complex carbs and sugars. We call good bacteria like these ‘probiotics’. “Those with more diverse gut microbes have been shown to have healthier body weights, but it’s important to note that our understanding of probiotics and how they work has evolved over the past decade,” says Dr Rossi. “When it comes to probiotics, more does not always equal better (different strains can even compete with each other, disrupting their efficacy), and much like you wouldn’t take a vitamin D supplement to treat an iron deficiency, you need the right probiotic strain for the specific issue you’re targeting.” Barnes emphasises the importance of pairing gut-healthy foods with a metabolism-healthy lifestyle – especially around meal times. “Eating at consistent times supports your circadian rhythm, helps your digestive system prepare in advance and can reduce unnecessary snacking,” she says. “Post-meal, a simple 10-15 minute walk improves blood sugar response, supports digestion and can help reduce inflammation.” According to Barnes, taking a moment to relax before you eat can also assist the metabolic process. “Eating in a calm state supports optimal release of digestive enzymes and stomach acid,” she says. “Just 1-2 minutes of deep breathing before a meal, and chewing slowly and thoroughly, can significantly improve digestion and nutrient absorption.” So, does your gut impact your metabolism? In short, yes, it's correct to say that your gut does impact your metabolism. “You can’t separate gut health from metabolic health – they’re deeply intertwined, and supporting one inherently supports the other,” says Barnes. “In clinic, I usually begin by supporting the gut because this often improves everything else, including energy, digestion, mood and cravings.” As we’ve seen, there are plenty of ways to support the gut and the metabolism, from eating whole foods, prebiotics and fermented foods to taking on healthy bacteria called probiotics and tweaking your habits around mealtime. If you’re interested in your metabolism because you want to lose weight in a sustainable way, remember that it’s often best to avoid extreme or restrictive diets. Our gut feeling is that it’s better to make positive tweaks to diet and lifestyle that you can stick to long-term. Read more... Top probiotic foods to support gut health Eat well for gut health Which foods are really good for our gut health? Health benefits of fermenting What are probiotics and what do they do? All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
We asked 7 experts what they really think of weight loss jabs
Opinions on the new breed of slimming drugs, like Ozempic and Mounjaro, are strong and varied. But what about those who are really in the know?
Within the last year we’ve seen a huge rise in people using GLP-1 drugs to help with weight loss. Opinions have been mixed, with many praising their ability to help obese people lose weight, while others are sceptical of their long-term health effects, and their easy availability to those who may not need it. While the NHS is prescribing weight-loss drugs to certain obese people who fit the criteria, wholesale drug suppliers estimate around half a million people in the UK are taking the medication for weight loss via private prescription. What are GLP-1 medications? The most common GLP-1 medications come in the form of two different drugs – semaglutide and tirzepatide, sold under the names Ozempic, Wegovy and Mounjaro. The injections were originally intended as diabetes medication, but research found they suppressed appetite hormones, allowing obese people to lose weight through its usage as a weekly dose. These injections work by mimicking the actions of the natural gut hormone GLP-1, which helps regulate your appetite and blood sugar. They slow digestion, suppress appetite and can increase insulin production. Many have praised their ability to reduce ‘food noise’ in everyday lives, the name given to the persistent and often intrusive thoughts about food. Importantly, studies have shown significant clinical benefits for people with obesity and type 2 diabetes. Potential risks have been highlighted too, namely concerns around possible increased risks of pancreatitis and thyroid cancer, and gastrointestinal side effects such as nausea, vomiting and diarrhoea. Despite this, the NHS and the Medicines and Healthcare products Regulatory Agency consider GLP-1 medications safe and effective when prescribed and used appropriately. But what do the experts really think? We asked seven health professionals from personal trainers to diabetes specialists to give us their views, and tell us what they want us to know, about GLP-1 medications. THE GP: “Weight loss medications should not be considered a standalone solution.” Dr Semiya Aziz, GP and founder of say-gp.com "Current evidence shows that weight loss medications like GLP-1 can offer significant clinical benefits for individuals with conditions such as type 2 diabetes, heart failure, cardiovascular disease and sleep apnoea. They’ve also been linked to improvements in glycaemic control, cholesterol and mental health, as well as reduced cardiovascular risk and potential prevention of chronic disease. However, weight loss medications should not be considered a standalone solution. They work best as part of a comprehensive care plan involving nutritional therapy, physical activity and psychological support. It's important to understand that weight regain is common once the medication is stopped - unless stringent lifestyle changes are maintained. These medications work by reducing cravings and increasing satiety, so without them and ongoing support, weight is likely to return. Using them without medical necessity or assessment carries risks, too. Common side effects include nausea, vomiting, constipation and dehydration. Rapid weight loss can also result in muscle loss and nutritional deficiencies, while there is also concern about long-term safety, as well as the potential for dependency or social pressure to use them for aesthetic reasons rather than health. Finally, it's vital to remember that weight loss does not always equate to improved health, and treatment goals should focus on enhancing metabolic function and overall wellbeing, not simply achieving a specific body weight or image." THE NUTRITIONIST: “This suppression of appetite comes with real nutritional risks.” Zara Hiridjee, registered nutritionist “Weight-loss medications can be genuinely transformative, especially for individuals with obesity-related complications. We need to move beyond the outdated narrative that obesity is purely a result of overeating or laziness. The reality is far more complex. For some, these medications offer a crucial physiological reset, reducing the constant 'noise' of food thoughts and helping people experience what it's like to feel satiated, perhaps for the first time in years. But this suppression of appetite, while effective for driving a calorie deficit, comes with real nutritional risks. People may unintentionally consume so little food that they fall below baseline requirements for nutrients that aren’t just “nice to have,” but critical for healthy body function -essential amino acids, fatty acids, B12, folate, magnesium, zinc and iron – to name a few. Without enough high-quality protein, the weight lost isn’t just fat, it’s muscle, which slows metabolism and can worsen outcomes long-term. And when dietary fibre drops too low, we see knock-on effects on gut diversity, blood sugar regulation, and even mental health via the gut-brain axis. So yes, the meds can get the ball rolling. But what truly protects someone’s health, confidence and sense of control, is the structure, the education and the support built around it. That’s why expert support is so important during this process. Without that support there’s a real risk that the weight just comes back when the medication stops.” THE MENTAL HEALTH SPECIALIST: “It’s vital we talk about the emotional side of these jabs.” Shelly Dar, Senior Mental Health Therapist and founder of MindSpa Therapy “In my practice, I support many women navigating complex relationships with food, weight and self-worth. For some, weight loss medication can offer a sense of hope, a way to regain control when other methods have failed. But it’s vital we talk about the emotional side of these jabs. If you have a history of disordered eating, weight loss medication can trigger old patterns, like obsessive tracking, guilt around food, or an overfocus on numbers instead of nourishment. It’s not the jab itself that causes harm, but how it interacts with underlying beliefs: ‘I’m only worthy if I’m thin,’ or ‘If I'm smaller I'll be accepted.’ What we need is a joined up approach. These medications don’t just change appetite - they affect identity. They can challenge how people see themselves, how they relate to food and what they believe health looks like. That’s why psychological support matters. My message? If you’re considering weight loss jabs, bring compassion, not just willpower. Get support that helps you explore your relationship with food and body image, not just the scales. Because long-term wellbeing isn’t just about losing weight. It’s about feeling good in your skin, trusting yourself again and knowing you are more than a number.” THE PERSONAL TRAINER: “GLP-1s aren’t magic on their own, they’re part of the equation.” Beth Johnson, personal trainer and founder of Lift Club gym “As a personal trainer, I completely understand the appeal of weight loss medications like GLP-1s – they can be a powerful tool for people who’ve struggled with their weight and health for years. But what’s often overlooked is how essential it is to pair these medications with strength training. I’ve unfortunately seen cases where someone starts a GLP-1, sees the weight drop quickly, but along with fat, they lose a worrying amount of muscle mass too. Muscle isn’t just about aesthetics, it’s vital for metabolism, strength, mobility and long-term health. If you’re losing weight but not actively working to preserve or build muscle, you risk weakening your body, lowering your metabolic rate and setting yourself up for fatigue or injury down the line. That’s why I work with my clients who are on GLP-1s to maintain their weight training – and I recommend if you’re not already, starting a structured strength programme. You don’t have to lift super heavy right away – what matters is that you're challenging your body consistently and safely, gradually progressing over time. This helps offset muscle loss and makes the weight you do lose more meaningful from a health perspective. GLP-1s aren’t magic on their own, they’re part of the equation. Strength training is what helps ensure your body stays strong, capable and supported throughout the process. It’s about losing the right kind of weight, in the right way.” THE FERTILITY EXPERT: “We’re seeing hopeful signs these treatments may also help restore ovulation and improve the chances of conceiving.” Dr Nikita Kanani MBE, Chief Strategy and Innovation Officer at Aneira Health and Former Head of Primary Care at NHS England “GLP-1 medications are transforming care for many women - especially those living with conditions like PCOS, insulin resistance or obesity that can impact fertility. We’re seeing hopeful signs that, by supporting sustainable weight loss and improving metabolic health, these treatments may also help restore ovulation and improve the chances of conceiving. That said, GLP-1s aren’t a silver bullet – and we still need much more research into their specific effects on fertility and conception. We also know they can affect the absorption of oral contraceptives, so it’s essential that women are given clear guidance and options when using them. We believe women deserve evidence-based, personalised advice when it comes to decisions about fertility, and we strongly support the research and conversations needed to fill the current gaps in understanding. GLP-1s are a powerful tool, but like all treatments, they work best when they’re part of a holistic, informed approach to health.” THE DIABETES EXPERT: “I’m passionate that people are properly educated and supported before embarking on that journey.” Alice Yeates, former diabetes nurse and nutritional therapist “I’m a former diabetes specialist nurse and am now a nutritional therapist and naturopath. I work with women over 50 who are struggling with energy rollercoasters, diabetes and obesity. I’m hugely passionate about ensuring people using medication for weight loss are properly educated and supported before embarking on that journey. It’s so important to teach people how things work, how they may be adversely affected and also what happens when they stop using the medication that they have been prescribed. For example, I’m seeing more and more clients who have begun taking Mounjaro without the proper support in place, and this means they’ve experienced bad side effects, like increasing their dosage and feeling extremely unwell. While I think these medications certainly have their place for certain obese individuals in their weight loss journey, they need to be seen as part of a broader, more holistic approach with proper supervision for long-term lifestyle changes, with emotional support being a vital part of that journey. The most important thing is to make sustainable and long-term lifestyle changes that will help you feel better about yourself, reduce your blood sugar levels and increase your energy, while losing weight along the way.” THE EATING DISORDER SPECIALIST: “While these drugs may seem appealing to those who are struggling, they can be dangerous.” Lisa Unger, Emotional and Eating Disorder Specialist “Although GLP-1 medications may have a place supporting some people with obesity and related health conditions, they are not appropriate for someone with an eating disorder. Eating disorders are psychological illnesses, not simply issues with food or weight. While these drugs may seem appealing to those who are struggling, they can be dangerous, often worsening disordered thoughts and behaviours in those already unwell or triggering an eating disorder in someone who is vulnerable. Weight loss medications can suppress appetite, but they don’t address the guilt, all-or-nothing thinking, or the belief that your worth depends on your weight – core issues in many eating disorders. Regaining weight after stopping the drug can trigger shame, self-blame and relapse into harmful behaviours like restriction or bingeing. Weight loss alone does not equal recovery, and without addressing the emotional relationship with food, these medications risk masking the problem, not solving it. We need a joined-up approach that prioritises both physical and mental health.” Is there a consensus? So, while GLP-1 medications are not a magic fix, they can be a meaningful part of a bigger picture when used appropriately and with proper medical oversight. They may help regulate appetite, improve blood sugar control and even support fertility. But every expert we spoke to agreed: they are not a standalone solution. Without the right nutritional intake, strength training, emotional support and education, these medications risk doing more harm than good, from muscle loss to mental health challenges to a worrying rebound effect once treatment stops. Crucially, weight loss isn’t always the same as health gain. Whether it’s addressing disordered eating, preserving muscle or restoring confidence, the message is clear: true wellbeing goes beyond the number on the scale. These jabs may be a helpful tool, but the real transformation happens when they’re paired with a compassionate, joined-up approach that supports body and mind. Further reading: All you need to know about diets What is the 5:2 veg diet? Healthy recipes 50 easy ways to lose weight All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Emma White, senior nutritionist at Nutracheck, looks into the facts versus fiction of dieting to reveal why you’re not losing weight
Is your hopeful weight loss trick just an old wives’ tale? Whether it’s eating 'superfoods' or skipping meals, plenty of us have our own methods for dropping a few pounds fast. Unfortunately, there are many misconceptions tied up in our weight-loss shortcuts. Read on to find out more and listen to Good Food’s discussion with Emma White, nutritionist at Nutracheck, on the Good Food podcast. Discover the healthiest ways to lose weight, including our Healthy Diet Plan for a calorie-counted, delicious collection of good-for-you, healthy recipes. 1. Fill up on fruit and veg to lose weight People talk about 'free' foods, such as fruit and vegetables, where you can essentially disregard the calorie content because it’s so small. But no foods are 'free', they all provide us with some level of energy, and if you eat too much of anything it will impact your calorie intake. If your goal is weight loss, my advice would be to track your fruit and vegetable intake as it’s important to see the whole picture of your diet – that's the only way to truly know your total energy intake. If you've got a specific weight-loss goal and you're trying to create a calorie deficit, then you need to know exactly what you’re eating. 2. 'Superfoods' or supplements can speed up weight loss Is kale, bulletproof coffee, turmeric, blueberries or green tea the answer to your diet prayers? Sorry, but there is no one food or supplement that's going to significantly affect your weight loss. It’s about the bigger picture: your consistent diet as a whole and the combination of these different types of foods. Find out which foods may benefit your overall health in our article, top 20 healthiest foods. 3. Low-carb diets are best With a restrictive diet, you might see slightly faster weight loss. But most studies show there’s no difference long-term. You don’t have to cut out carbs, but reducing them slightly and eating more protein may help – it’s worth a try if that’s what suits you! If not, keep enjoying the carbs. Just choose the right type, such as fibre-rich wholegrains. 4. High-protein diets are best This belief tends to go hand in hand with low-carb eating, as dieters substitute carbs for protein. You need enough protein, but there’s little research to suggest that going above your individual needs will result in greater weight loss. 5. Quality over quantity will ensure you lose weight It’s not surprising that many people think choosing healthy food is important for weight loss. People do find it easier to stick to a reduced calorie intake if they’re eating a diet that’s high in fibre and protein, bulking out meals with fruit and vegetables. However, some healthy food such as olive oil and oily fish, pack a calorie punch because they’re high in good fats. And when it comes to weight loss it’s about achieving a calorie deficit – taking in less energy than you’re using. So, again, you need to be aware of exactly how much you're eating to maintain that calorie deficit. 6. ‘Diet food' is the only way to lose weight On the same note, specialist low-calorie ‘diet food’ can seem like a good choice, but you do need to consider the overall nutrient profile of your diet. Those high-fibre foods, lean proteins and fruit and veg are key for your health and for long-term diet success. Plus, many so-called ‘diet’ foods may contain artificial sweeteners and be ultra-processed, too. 7. We all lose weight at the same rate I often hear people complaining that their friend is losing two pounds a week, but they’re struggling. It’s because bodies aren’t machines and there are so many factors that affect our individual energy needs, including hormones, food choices, salt content (which can lead to water retention) and stress levels. Tracking other measures of success can help keep you feeling positive even if you’re not seeing results on the scales. Are you more energised? Do you feel better with the foods that you're eating? Do your clothes fit better? Has your sleeping improved? Also remember that weight loss isn't a linear process. Look at your starting point and where you are now – if you’re seeing a downward trend, you’re progressing in the right direction. 8. Healthy eating is expensive We’ve already talked about the fact there’s no need to buy special diet products, but many people are also wary that buying lots of fresh produce is going to cost more. You can make healthy choices on a budget. Choose affordable pulses, frozen veg and wholegrains to bulk out meals and reduce cost while increasing nutrition. For instance, if you’re making bolognese, replace half the meat with lentils to bulk it out and save money. Have a browse through our budget healthy recipe collection for more inspiration. 9. Drink more to eat less If you’re skipping meals and trying to fill up with liquids, such as fizzy drinks, you’ll be missing out on important nutrients. This isn’t a healthy habit, and it isn’t sustainable. Having a drink, such as a herbal tea, after a meal may help if you’re someone who is prone to having seconds. A glass of water before you eat could also help you feel fuller faster. Soups are another option, studies suggest they may aid weight-loss as they fill you up on fewer calories. 10. Cardio is the best exercise for weight loss Exercise is not essential to lose weight but it does help. Cardio has many benefits, including burning calories, but resistance training builds muscle, which is associated with a healthy weight in the long term. Aim to move more and eventually balance your cardio activity with resistance exercises. 11. All calories are equal All calories are not equal and the source of those calories is important. Nutrient dense foods might be higher calorie but they contribute more to your health than foods that supply ‘empty’ calories. For example, avocado and nuts are both fairly high in calories but they contribute plenty of good fats which protect us from inflammation and heart disease. 12. Low-fat foods are always healthy For decades we’ve been led to believe that ‘no fat’ and ‘low fat’ were the healthiest options – but now we know that certain fats are not only good for you but are an essential part of a healthy, balanced diet. After all, fat helps to keep you full, it also plays an important role in maintaining our metabolism and supporting our body composition. 13. Skipping meals is the key to weight loss Skipping meals, especially breakfast, can disrupt blood sugar levels and lead to over-eating later in the day. It can also impact diet quality and may negatively impact metabolic health, including the risk of developing type 2 diabetes. 14. Going vegetarian or vegan leads to weight loss While it is true that those who follow a vegetarian or vegan diet are less likely to be overweight or obese, such a diet is not a guaranteed weight loss solution. Once again, a healthy, balanced diet which includes whole foods is important. A plant-based diet rich in refined grains and processed foods is instead likely to cause you to gain weight. 15. Extreme fasts = weight loss Fad diets which include fasting, such as a fruit fast, are not a sustainable, long-term weight loss strategy. While they can be a tool for creating a calorie deficit, they have a number of drawbacks including slowing down your metabolism and causing you to over-eat due to hunger. Now try… Am I overweight? How to check your weight is healthy How many calories to lose weight? All about weight loss How many calories should I eat? How many calories will I burn? Get inspired with these deliciously healthy recipes: 10 of our healthiest recipes This page was reviewed on 12th May 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Losing a few pounds to improve your health and reach your ideal weight can be a challenge, but how do you know when you’ve reached your ideal? Our nutritionist investigates.
Why is weight used as a measure of health? The reason we’re so obsessed with weight is not simply because of its aesthetic appeal – we’re told that being under or overweight can put us at increased risk of a number of health conditions. Carrying extra pounds is said to increase our risk of heart disease and type 2 diabetes, whereas carrying too little may increase our chances of developing osteoporosis. Knowing your weight in proportion to your height is said to help gauge whether your weight is appropriate for you. Although a useful indicator, weight alone is by no means the only measure to assess how healthy you are. Discover our full range of health benefit guides and read up on 50 easy ways to lose weight, how gut health affects weight and if stress affects weight. What is a ‘healthy’ weight? The most common way of assessing whether you’re a healthy weight is to calculate your body mass index (BMI). This is a measure that uses your height and weight to evaluate whether your weight falls within a ‘healthy’ range. The figure for an adult is calculated by dividing weight in kilograms by height in metres squared. You can calculate your BMI here. For most adults, an ideal range is considered to be a BMI between 18.5-24.9. Age doesn’t factor in the BMI calculation for adults, but it does for children. What does my BMI mean? If your BMI score is: Below 18.5: you're in the underweight range Between 18.5-24.9: you're in the healthy weight range Between 25-29.9: you're in the overweight range 30 or over: you're in the obese range What is the downside of the BMI calculation? BMI as a tool has been in existence for almost two centuries, originally developed to assess how 'at risk' an individual was of premature illness or death. It became used as an international measure for obesity assessment in the 1980s. However, science has moved on since the BMI was first developed, and we now know that it's not just body weight that is a risk factor when it comes to longevity. How weight is carried and in which tissues it is stored is also important, and not taken into account by the BMI score. For example, muscle is much denser than fat, so very muscular people, such as body builders, rugby players and some athletes, may be a healthy weight even though their BMI falls within the ‘obese’ range. The BMI calculation also can’t distinguish between excess fat or bone mass, nor does it provide an indication of the proportion or distribution of body fat. Add to this that the existing BMI definitions are based largely on white populations, although body composition, including body fat or amount of muscle mass, may vary by ethnic group, means using BMI as a predictor of health may be less accurate for non-white groups. What does BRI (body roundness index) mean? In order to get around many of these issues, the body roundness index (BRI) was designed as an alternative to BMI. It takes into account height and waist circumference. The BRI generates a score of one to 20, where one represents narrow and 20 more round body types. The value of the BRI is that it helps to more accurately determine the actual body fat levels of people with the same BMI but who have different heights and waist circumferences. The BRI also takes into account your age, gender, height, race as well as your weight. To calculate your own score, check out the BRI calculator. What other alternatives are there to BMI? A simple waist-to-height measurement can be a useful way to assess your fat distribution. Even if your BMI is in the moderate range, if more of your weight is carried in this mid-section, you may be at higher risk of heart disease or diabetes. Find out how to calculate your waist to height ratio. There are a number of other ways to measure body composition, but most rely on more complex technologies, making them less accessible. Skinfold thickness, bioelectrical impedance, underwater weighing and dual energy x-ray absorption (DEXA) are examples, and are thought to be more accurate. This is because they provide a picture of total body composition, including fat, bone, lean tissue and water. However, many of these methods are expensive, intrusive or simply not available to the majority of us. Is BMI a useful measure? BMI may be useful for some people but is not appropriate for everyone. This is because the resulting figure can be distorted by pregnancy and high muscle mass, and it may be unreliable as a measure for children or the elderly. If you are pregnant and want to understand if your weight gain is healthy, seek advice from your GP or midwife. For children and young people (aged two to 18 years), the BMI calculation takes account of age and gender, as well as height and weight. Despite its failings, BMI may be a useful starting point, but you need to recognise that other factors, such as fat distribution, genetics, age and fitness level all contribute to your overall health status. So how much should I weigh? The answer to this is ‘it depends’ – this is because we are all unique and the body weight we carry will be influenced by our ethnicity, gender, age and frame as well as environmental influences and lifestyle choices. It’s worth remembering that weight alone is not the only determinant of health, and many other factors, including eating a balanced diet, getting adequate sleep and exercise, as well as measures such as your blood pressure, cholesterol and blood sugar levels, liver and kidney function and red and white blood cell counts also contribute to your overall health picture. Although BMI may be a useful starting point it doesn’t take account of your race, age, gender, genetics, amount of body fat versus muscle mass or your lifestyle so it may be necessary to consider other alternative measures to assess your health and weight. Now read: How to lose weight healthily How to lose body fat Am I overweight? How to check your weight is healthy How many calories to lose weight? What is a calorie deficit? Healthy recipes for weight loss This page was reviewed on 14 April 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
8 diets nutritionists say you should NEVER follow
From cabbage diets to celery juice cleanses, discover what two top nutritionists have to say about some of the most popular fad diets
Whether you’re looking to consume more protein, gain more energy, live longer or lose some weight, there’s a diet that claims to help you reach your goal. We’re all after a quick fix or magic bullet superfood that can help shortcut the calorie-counting and meal planning that are generally required for improving our eating habits. There are also plenty of celebrities and influencers who laud certain diets as being the secret to impressive bodily transformations. But, the effects – or their ability to stick to these regimes – don’t always turn out to be long-lasting. To help you sort fact from fiction and avoid potentially dangerous ‘secret ingredients’ or eating plans, two top nutritionists share their thoughts on some of the most popular fad diets. They also advise on ways to approach weight loss mindfully without having to down endless vats of celery juice or cabbage soup. Phew! Alkaline diet In a nutshell, the alkaline diet promotes the intake of ‘alkaline’ foods, such as fruit, vegetables, legumes and nuts, and the reduction of ‘acidic’ foods, such as meat, eggs and alcohol, with the aim being to change the body’s PH levels. “It encourages fruit and vegetable consumption and limits processed foods, but the body regulates pH independently, so the diet's premise is flawed,” says Eli Brecher, a registered associate nutritionist (ANutr) specialising in gut health and host of The Gut 360 podcast. “And, it may lead to unnecessary food restrictions and nutritional imbalances.” “The fundamental premise that food can significantly change your blood pH is not scientifically supported. Your body naturally maintains pH balance regardless of diet,” agrees qualified nutritional therapist and author Rosie Millen (@missnutritionist). Cabbage soup diet Not a diet that promotes much variety, the cabbage soup diet consists of eating cabbage soup for a week alongside select additions, such as fruit and milk. Supporters claim to be able to lose up to 10 pounds in just seven days while following it, but these claims are unsubstantiated. “Cabbage is certainly nutritious – it's packed with vitamin C, fibre and antioxidants that support the immune system and digestive health,” explains Rosie. “The diet can lead to fast initial weight loss, but it’s primarily water weight being lost, rather than sustainable fat loss.” Nor is the weight loss sustained, says Rosie: “It’s far too restrictive to be sustainable or healthy. It deprives your body of the essential nutrients, proteins and healthy fats needed to function properly, and this extreme calorie restriction can lead to muscle loss, metabolism slow down and nutritional deficiencies. Plus, once you return to normal eating, the weight typically returns quickly, creating that frustrating yo-yo effect.” HCG diet Also known as human chorionic gonadotropin, HCG is a protein-based hormone produced by the body during pregnancy. It also happens to be the hormone that determines a positive or negative pregnancy test. But, rather than needing to fall pregnant to experience its full benefits, the HCG diet recommends taking hormone injections alongside a reduced calorie intake of approximately 500 calories a day in order to experience its purported weight loss benefits (which can apparently be up to two pounds a day.) “I struggle to find legitimate pros to the HCG diet,” warns Rosie. “While people do lose weight following it, this is due to the extreme calorie restriction (often 500-800 calories daily), rather than any special effect of the HCG hormone. The severe calorie restriction is simply unsafe and unsustainable. It can lead to muscle loss, nutritional deficiencies, gallstones and metabolic damage. The HCG hormone injections or supplements have not been proven effective for weight loss and aren't approved by regulatory authorities for this purpose, either.” Master Cleanse Given Beyoncé is said to have followed a variation of the so-called "Master Cleanse" – which involves drinking a concoction of lemon juice, maple syrup, cayenne pepper and water – it’s hardly surprising that many eager to shed some pounds have looked to follow in her footsteps. “While it may lead to rapid short-term weight loss due to extreme calorie restriction,” says Eli, “it deprives the body of essential nutrients. It can also cause muscle loss, fatigue and dizziness, and may slow metabolism, making long-term weight management harder.” Zero-sugar diet If you regularly find yourself reaching for the sweet stuff come the post-afternoon slump, you may be tempted to cut out sugar altogether – especially if there are added slimming benefits, too. “Reducing added sugar has legitimate health benefits,” explains Rosie. “It can help stabilise blood sugar levels, reduce inflammation, improve dental health and decrease the risk of chronic diseases like heart disease and type-2 diabetes.” However, problems can arise when "zero sugar" is taken to the extreme, such as eliminating naturally occurring sugars in fruits, vegetables and dairy. “These foods contain essential nutrients, fibre and antioxidants that are crucial for overall health. Some very strict no-sugar approaches can lead to nutrient deficiencies and an unsustainable, restrictive relationship with food. The key is balance, not complete elimination.” Carnivore diet This eating plan has become popular in part due to the idea that it’s a ‘natural’ way of eating. Also known as the Caveman Diet, it recommends excluding fruit, vegetables, grains, nuts, seeds and legumes in favour of meat, eggs, seafood and select dairy products. While there are undoubtedly benefits to the diet – such as high protein and fat consumption, which can promote satiety, and a reduced intake of processed foods – the diet lacks the fibre, vitamins and antioxidants found in plant foods, and may increase the risk of digestive issues, heart disease and nutrient deficiencies, says Eli. Celery juice diet It’s easy to see why a celery juice diet may appeal – after all, who doesn’t feel pious after downing a vibrant energy-boosting juice in the morning? But, while juices are a fantastic way of boosting your fruit and veg consumption, drinking 475ml every morning – as recommended by supporters of the diet – is more extreme. “Celery does have some nutritional benefits,” says Rosie. “It's hydrating and low in calories, and contains vitamins K and C, plus potassium and antioxidants. However, despite claims made on social media, celery juice is not the miracle cure it's often portrayed to be – there's limited scientific evidence to support many of the claimed benefits. Plus, relying primarily on celery juice means you’re missing out on essential nutrients, proteins and healthy fats. Juicing also removes any beneficial fibre from the celery.” Whole30 The aim of the Whole30 – where foods such as grains, dairy and sugar are eliminated for 30 days before being introduced again – is to identify allergens and sensitivities, but many also follow it in the hopes of shedding some pounds. But, what do nutritionists have to say about it, and is it as 'whole' as it purports to be? “Whole30 does have some noteworthy benefits,” says Rosie. “It encourages eating whole, unprocessed foods and eliminates common inflammatory foods such as sugar, dairy, grains and alcohol. Many people report improved energy levels, better sleep, clearer skin and reduced bloating.” However, while not necessarily labelling it as "bad", the Whole30 diet can be restrictive and socially isolating, says Rosie. “The all-or-nothing approach doesn't teach sustainable moderation skills, and the rigid rules can foster an unhealthy relationship with food. Nutritionally, the diet also restricts healthy food groups such as legumes and whole grains, which provide essential nutrients and fibre.” So, how should I eat healthily? If fad diets aren’t the magic key to weight loss, what do nutritionists recommend as a long-term and sustainable solution? It all comes down to having a balanced diet that's “rich in whole foods, lean proteins, healthy fats and fibre,” combined with sustainable lifestyle changes, such as regular exercise and mindful eating, recommends Eli. Rosie also cites hydration, quality sleep, stress management and consistency as being key. “The truth is, none of these fad diets teach us sustainable habits,” she says. “I've always found my clients achieve the best long-term results when they focus on building a balanced, nutrient-dense diet that works with their lifestyle, rather than against it.” Read more: All you need to know about diets Celebrity diets explained by experts What is the Blue Zones diet? What is the 80/20 rule diet? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How many calories do I need to lose excess weight? Our nutritionist explains calorie needs, why calories are important and why sometimes we may need to watch how many we’re consuming
What are calories? ‘Calorie’ is the term we use when we’re describing the energy we get from the food and drink we consume, as well as the energy we expend in our day-to-day activities. A calorie is a measurement, just like a gram or an ounce – it’s a simple measure of energy units. The term 'calorie' is shorthand for kilocalorie, although you may also see the term kilojoules (KJ) used – this is the metric measure of a calorie. To convert a kilojoule to calories, simply divide the kilojoule figure by 4.2. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI, the 80:20 rule diet and the Mediterranean diet. Why is a healthy weight important? Being overweight puts you at an increased risk of developing serious health problems, including heart disease and type 2 diabetes. The extra weight also puts pressure on joints and makes it harder for you to exercise. You’re also more likely to suffer from sleep disturbances, such as sleep apnoea, which may make you increasingly tired and moody. If you’re overweight, with a BMI greater than 25.0, losing 5-10 per cent of your body weight may bring benefits. Not only will you feel better and be able to move with more ease, you might expect improvements in your blood sugar control, experience less joint pain and may lower your risk of chronic health conditions later in life. Why are calories important? Our bodies need calories even at rest. They keep you warm, fuel your activity, help maintain your general health and facilitate growth. When we eat food, it’s broken down to release energy as calories, which are either used by the body straight away or stored for later use, depending on your needs. If we consistently eat too many calories, it’s likely we will gain weight. How many calories do I need? The number of calories you need varies and depends on your unique requirements, based on your age, gender, build (including height and weight), activity levels, general state of health and even your genes. The following information is relevant for an average, moderately active, healthy person. However, be aware that these are estimates only and not recommendations, if your GP or healthcare professional has given you a calorie goal you should work to that. Children (7-10 years) This is a period of rapid human growth and development. It’s also during these formative years that many of our dietary habits and attitudes to food are formed. Studies suggest that being overweight at this crucial life stage can have long-term implications for future health – for example, obese children are five times more likely to grow up to be obese adults. While having high-calorie needs, this age group has high nutritional needs too. Any weight loss programme for a child should only be conducted under the supervision of a doctor or paediatric dietician. Failing to do so may mean your child missing out on crucial nutrients needed for growth and may put them at risk of developing unhealthy eating habits. Daily calorie requirements to maintain weight: Female: 1,530-1,936 kcal Male: 1,649-2,032 kcal For more advice check out the NHS website Teenagers (18 years and under) There’s a lot of physical change during these years, with growth spurts and hormonal shifts combined with higher levels of activity. Calorie and nutritional needs are significantly increased. Daily calorie requirements to maintain weight: Female: 2,223-2,462 kcal Male: 2,414-3,155 kcal Women (over 18 years) The daily calorie needs for women are generally lower than that of men. This is because they have a smaller body mass, lower levels of muscle and an average 6-11% higher body fat than men. That said, their nutritional needs are greater, especially for micronutrients such as iron and calcium. The age-old advice to ‘eat for two’ during pregnancy is, unfortunately, a myth, but there is an increased calorie need during the third trimester when an additional average of 200 kcal per day are necessary. Although be aware that actual calorie needs will depend on age, pre-pregnancy weight and activity levels. Daily calorie requirements to maintain weight: 2,000 kcal Pregnancy, third trimester: 2,200 kcal To understand calories read more on the NHS website Men (over 18 years) Men are taller and heavier than women so their larger body size and greater muscle mass leaves them with a higher calorie need. Daily calorie requirements to maintain weight: 2,500 kcal Learn more about counting calories. Elderly (75 years and over) As we age, we start to lose muscle mass and become less active. While our calorific needs fall, our need for other nutrients, such as protein, vitamins and minerals, remains unchanged or even increases. Appetite levels tend to fall at this life stage, making nutrient-dense foods even more important. Daily calorie requirements to maintain weight: Female: 1,840 kcal Male: 2,294 kcal Learn more about maintaining or gaining weight. How many calories to lose weight? The national guidelines recommend that for gradual weight loss, a calorie deficit or an increase in activity levels equivalent to 500-600 kcal a day is required for a weekly weight loss of around 0.5kg (1lb). While this may be an effective way to kick-start your weight loss regime, it’s usually only helpful in the first few months, after which hormonal adaptations may hinder any further loss. As research in this area evolves, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over simplification of the way our body uses energy. There are many other factors at play, including the type of food we eat, how we prepare these foods, our own basal metabolic rate and even the type of bacteria that live in our gut. A variety of modern diets featuring different macronutrient composition and calorie counts have been assessed for their efficacy, and there is no 'one size fits all'. The diet that is best for you will be the one that best suits your unique personal circumstances. If you start to experience a plateau during your weight loss journey, try and incorporate more activity into your day. Studies suggest that optimum results may be achieved when calorie restriction and a moderate walking programme are combined. Find out more about walking and its many health benefits. How can I reduce my calorie intake? Making a few savvy changes to how you eat may help you achieve a calorie deficit with minimal effort. Try these calorie-cutting ideas: 1. Include high quality protein, like eggs or cottage cheese at breakfast. These protein-rich foods are satiating and as such help curb appetite later in the day, keeping calorie intake down. 2. Cut back liquid calories from fizzy drinks and juices, instead enjoy fruit-infused water or unsweetened hot drinks. 3. Reduce high-fat and high-sugar foods, such as fried foods, cakes, biscuits and desserts. 4. Choose lean cuts of meat and trim away any excess fat before cooking. 5. Boil, steam, poach, grill or microwave. 6. Understand what a healthy portion size is. 7. To help you stick to healthy portions, use measuring spoons and scoops – this saves time on weighing out foods yet helps you stick to the correct portion size for you. 8. Use smaller plates and bowls – we typically eat with our eyes so a generously filled, but smaller plate, can be just as satisfying as a larger portion. 9. Limit the amount of alcohol you consume, and when you do enjoy a tipple, choose options with a lower sugar content. 10. Eat more mindfully, paying closer attention to your hunger cues can help you respond to the proper signals and as a result prevent you from overeating. Is calorie counting safe for everyone? Although some people find counting calories an effective tool for weight loss, it may not be appropriate for us all, especially those with a history of disordered eating or an obsessive or unhealthy attitude towards food. As with all restrictive diets, pregnant and breastfeeding women as well as diabetics and those on medication, should seek medical advice before embarking on any form of calorie restriction. This is especially relevant for teenagers, children and the elderly who may be at risk of missing out on crucial nutrients for growth and repair. So, should I count calories Some people find counting calories an effective way to quantify and manage their energy and achieve weight loss, at least in the short term. However, focusing on calories alone risks ignoring the wider contribution food makes to our health and well-being and may lead to the avoidance of nutritious, healthy but high calorie foods. Now try… How to lose weight healthily Celebrity diets explained by experts How many calories should I eat? Am I overweight? How to check your weight is healthy What is a calorie deficit? Healthy recipes for weight loss If you are considering any form of diet, please consult your GP first to ensure you can do so without risk to your health. This page was reviewed on 15 April 2025 by Kerry Torrens. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.