5 food habits to lose fat while supporting your energy and gut health (no calorie counting)

Date: 2026-05-10 12:00:35

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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.

📌 If you need help putting these habits into practice, start your healthy eating journey with the Doctor’s Kitchen app here: https://tdk.link/get-started-with-healthy-eating

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

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LEARNING TO EAT WELL EVERY DAY
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