While GLP-1 drugs have transformed how many people think about weight loss, the pharmaceuticals are still most effective when paired with those old, familiar obesity-busters of yore: diet changes and exercise.
Speaking to The Post, Dr. Meena Malhotra — a double board-certified physician in Internal Medicine and Obesity Medicine and the founder and CEO of Heal n Cure Medical Wellness Center — revealed the first diet changes she urges her patients to try.
And while some of the foods you should eat less of won’t surprise you, others may not be what you’re expecting.
Unfortunately, certain breads and wheat products “have a very high glycemic load,” Malhotra explains, “so they spike glucose very fast, which leads to a spike in insulin.”
When insulin levels are high, the body is in “fat-storage mode, not fat-burning mode,” she says, because insulin is a fat-storing hormone.
“When you reduce these, patients see less bloating, more stable energy and gradual fat loss, especially around the belly.”
“Liquid calories don’t give satiety,” Malhotra says, meaning you can drink 200-300 calories and still feel hungry.
“Most of these have fructose, which acts like alcohol in the liver and leads to fatty liver and insulin resistance. Cutting these out alone can make a big difference in weight and metabolic health.”
OK, sure, so regular Cokes aren’t good for you. But fruit juice…?
“Most people think it’s healthy, but in reality it’s one of the worst things for metabolic health,” she says. “When you remove the fiber from fruit and just drink the juice it’s basically sugar hitting your system very fast.”
The result is a spike in insulin and increased fat storage in the liver and belly. In fact, the doc has seen patients lose weight just by kicking their daily orange juice habit.
“Whole fruit is fine, juice is the problem,” she clarifies. And yes, that includes green juice.
Saying ultra-processed foods (UFPs) contribute to obesity is about as groundbreaking as “florals for spring.” But it’s still worth mentioning.
UFPs are full of refined carbs, unhealthy fats and preservatives, making them one of the greatest enemies to your metabolic health.
“They are calorie-dense but nutrient-poor. They also alter hunger signals so you end up eating more,” she says. “When patients reduce these, cravings go down significantly and they feel more in control of their eating.”
In the US, non-organic meats and dairy are typically “loaded with hormones and inflammatory compounds,” Malhotra says, which can trigger hormonal imbalances and weight gain.
She recommends switching to “cleaner sources” or reducing your intake to improve inflammation and help with fat loss.
Just because it looks healthy doesn’t make it so.
Oftentimes these snacks are marketed as healthy despite hiding high levels of sugars, refined carbs or sugar substitutes.
This means that even if the calorie count is low, they still spike glucose and insulin.
“Over time this keeps the body in fat-storing mode and increases hunger,” Malhotra says. “When patients cut these out, they notice less cravings and more consistent energy throughout the day.”
