📌 If you need help putting these habits into practice, start your healthy eating journey with the Doctor’s Kitchen app here:
There’s so much confusing advice around weight loss. Shakes, supplements, restrictive diets, cutting out entire food groups.
And often, those approaches leave people hungry, tired, and missing out on nutrients like fibre and protein.
After years of working as a doctor and speaking to nutrition and health experts every week on the podcast, I’ve found that healthy, sustainable fat loss often comes back to a few simple food habits that help regulate appetite and cravings, without obsessively tracking food.
So, in today’s video, I’m sharing the foods and habits that can help you naturally eat in a calorie deficit while still supporting your gut health, energy, and overall health.
Timecodes:
00:00 Why weight loss advice can feel confusing
00:37 Habit 1: Double your fibre intake
01:30 Easy high-fibre food swaps
02:22 Habit 2: Prioritise protein
03:53 My simple plate formula for fat loss
04:26 Habit 3: Reduce ultra-processed foods
06:21 Habit 4: Rethink liquid calories
07:50 Habit 5: Try eating dinner earlier
———————————————————————————————————
LEARNING TO EAT WELL EVERY DAY
🥗 Download a FREE 7 day meal plan:
🔥 Learn about Inflammation – FREE 4 part mini-series here:
🥑 Heal yourself with food:
🎤 Listen to experts on the podcast:
👨🏽💻 Browse articles on the website:
📚 Check out my cookbooks:
LET’S BE FRIENDS
📷 Instagram:
📹 Subscribe:
🙋🏽♂️ Facebook:
🐦 Twitter:
👔 LinkedIn:
source
If you’d like some help eating high-protein, high-fibre meals every day, that’s exactly why I created the Doctor’s Kitchen app. You can get started here 👉https://tdk.link/get-started-with-healthy-eating
Share what’s worked for you, too. Let’s build a thread of practical tips 👇
You really care about people health 😇
Need more doctors like you 🎊😇
I eat all these health foods but, they make me feel tired why is this is there something wrong with me?
I see a lot of weight loss content all over internet. Is it possible to have content for underweight people to help gain weight? I know I need more calories, but it seems like I would need to eat all day long. It's discouraging.
I agree with everything u said but one. I think calorie counts is very important. I helped med. But of course with combination of what u said and fysical activities. I walk a lot at least 10000 steps a day. And tone my muscles. Thanks for ur effort and info. Love fron Denmark❤
The focus on sustainable habits really stands out. Pairing nutrition and protein rich meals with personalized insights on sleep, activity and recovery could make it easier to understand how daily habits affect your progress over time.
can you do a vid on how to gain weight for us skinny people
Excellent advice but I'm here to say that some of us still DO need to keep track of how much we eat. Maybe what you ay is true for the majority but not for those of us who've struggled with obesity. I've been following ALL this advice except for herbal tea for several years now and have lost about 30 lbs but leveled out at a point where I'm still 20 lbs overweight, despite walking 3 miles/day and strength training 30 min/day. It is VERY easy to overeat nuts, seeds, fruits, and dark chocolate. Even beans, for me – I love them. So for me it's back to counting calories….despite the healthy whole foods, high fiber, high protein, and all the exercise.
Great information 🎉 Thank you so very much Dr. It's Greatly Appreciated ❤
I was advised by my cancer surgeon that weight may be related to cancer. I decided to put myself on the Intensive Care of Diets, the 1:1 Cambridge Weight Plan. I lost weight, and in the intervening period educated myself on overhauling my lifestyle (mind and body). After identifying my fault points (bad habits), I now practice, with acceptable stumbles, mindful eating and eating window period, mindful exercise (physical and mental stress), quality of food, and most challengingly, quantity of food for consumption. The discredited diet fads you refer to are those which focuses on perceived beauty, not health benefits.
New subscriber! Working in healthcare while using your meal preps are very helpful. Trying your bread and wrap recipes now. Thank you for your time and nutritious foods. God bless you and family. ☺️🙏🏽
does anyone have recommendations for good quality chocolate?
What if you work night shift like many people are?
I eat about 50g of fiber a day and I fart SO MUCH MORE. 😭😂
I think that berries are cheap in America. They're in every video. I try to buy them how often I can but they're quite pricey in France even frozen berries. I'm going to Africa this summer (yeah I know, not the better time of the year), I'm quite excited to see how I will do there with meal prep and groceries (no tofu, no berries, overpriced avocado, poor quality yoghurt, but a lot of beans and lentils, fruits and vegetables).
What would be a replacement for isotonic drinks ?
What are your thoughts about dairy and inflammation?? Or for those are lactose intolerant? Trying to incorporate more animal proteins but struggle with inflammation and autoimmune disorders
What of you cant dat chikenpies of lentils?
Sometimes a snack is nice or fun. I just bought a popcorn maker. This way I can have a low calorie snack when I watch a movie in the weekend. Love it.
Another snack I like is 85% dark chocolate. I break them up in really small pieces. One or two of those is enough because the taste is very strong.
I've been doing this since June 2025 and have knocked 10 inches off my waist.
So helpful! Thank you so much!
So you said about protein the same about fiber “keeps you feeling fuller longer” so which one is it? Both? Or just that fact that eating in general fills you up (obviously)?
I’m down 10kg in 5 months not counting a single calorie.
Just stop eating crap, no refined sugar, nothing processed, cook all my meals, walk 10km a day, that’s 10 kilometers not 10,000 steps. Hit the gym also every single day.
Cholesterol improved. Resting heart rate lowered, weight down.
It’s boring as heck but it works.
Can you get Dr. Patrick Soon -Shiong on your show? He has a drug called Anktiva that will use your NK cells to cure cancer
I learned so much!
How is someone with stage 3 ckd supposed to eat enough protein for this???
I love your energy/motivation
Here from @Mrwhosetheboss
This is really good advice. I've been doing similar things, more fibre, more whole foods, more protein, no sugary drinks, and have lost 10kg in about 6 months without much exercise or going hungry. Overnight Oats are a great start.
The biggest issue is that most people treat health like damage control instead of prevention. I noticed this while reading the book True Health Made Simple by Alex Richardson.
Came here cuz of Mrwhosetheboss
Has anyone told you yet, that you look like Ranveer Singh.
Came here Because of mrwhosetheboss.
I am clinically obese. By eating few carbs and fibre, and focusing on staple protein and vegetables, I had managed to stop actually gaining weight. I was not losing weight though. The quantity of daily food is based on the NHS dieticians' method – 50% protein, 25% green vegetables, 25% carbs. For the carbs I have a little fruit daily eg bilberries or a couple of figs, an apple. Daily protein intake is calculated based on the weight I ought to be, and the 25%s are a quarter of the total meat or fish weight, not a quarter of the protein portion.
E.g. for 30 grams of protein, eat 90 grams of chicken breast, then add to the meal 45 grams of green vegetables, and I could add 45 grams of carbs.
So I was not eating bread of any kind, no rice, occasionally buckwheat or a little bit of chickpea flour. Then I came across Dr Rupy, and ZOE, both of which advise eating more fibre. So now I eat fibre too – rye groats, haricot beans, some lentils, green beans, endamame beans, peas, a bit of wholegrain barley and oats every month, a small quantity of psyllium husk and ground flax seed, other seeds too (Dr Rupy's seed crackers). The quantities of fibre I eat comes to less than Dr Rupy and ZOE suggest, i.e. less than 30 grams per day.
And I am piling on weight again. And now I suffer from hunger, which I did not before I started adding all that fibre to my diet. This even though I have doubled my weekly exercise.
The weight gain is dangerous for my health, as I am close to having type 2 diabetes and there are other health risks associated with being overweight. I am trying to eat low-carb fibre, but still I gain weight.
Wondering if I should drop the extra fibre, and if I will be able to lose the extra weight I have gained from eating it.
Doctor, what about avocados?
As a doctor, it’s rare for a book to truly stand out, but True Health Made Simple by Alex Richardson absolutely does. I haven’t found anything better.
Wait, did you call 7pm an EARLY dinner? 😮
Do you have any recipes that i can make huge batches? For example, with chilli i make a huge batch and then freeze, so on days that i get out of work at 19, i don't have to cook anything and its ready
Is psyllium husk a good fibre additive?
What is your opinion about using stevia as a sweetener. Does it cause a spike in insulin?
Thank you.
classis T-shaped plate (1/2 veggies, 1/4 carbs, 1/4 protein) really work for my patients. Always, if able to stick…
Great video! As a nutrition counselor, I disagree with the plate setup you recommend- the high quality, high fiber carbs are NOT optional- especially for women. These are so important for our health and satiety. Don't skip them.
Good