Finally! Science proves it's harder to resist snacks than it should be
A new study shows why it’s not all about willpower, and how to reduce the food noise
Up until about a year ago, I assumed ‘food noise’ was something everyone experienced. It wasn’t until I explained it to friends and was met with puzzled looks that I realised that, in fact, not everyone lives with the constant mental chatter around eating. For me, it’s been there for years. I can eat a satisfying, nutritionally balanced meal and still find myself standing in front of the fridge 40 minutes later wondering what I could snack on next. If a plate of biscuits lands on the table in a meeting or a bowl of crisps appears at a party, part of my brain shifts focus. Not because I’m desperate to eat, but because the internal negotiations begin. If you’ve ever tried losing weight, you’ll likely know this voice intimately. And the most frustrating part is that it feels so disproportionate. Why does something as small as a biscuit occupy so much mental space? For years, this experience has been framed as a willpower problem, but emerging neuroscience suggests something different, and more complicated, is happening. A new study reported by Neuroscience News found that the brain continues to respond to tempting food cues even after you’re full. In other words, satiety doesn’t necessarily switch off the reward system. You can be biologically satisfied and still neurologically primed to want more. What the research says The study explored how the brain reacts to certain food cues in both hungry and ‘full’ states. What surprised scientists was that certain reward-related regions remained active even after participants had eaten enough. And this makes evolutionary sense. After all, for most of human history, high-calorie food wasn’t constantly available, so if you come across something energy-dense (nuts, honey, ripe fruit, meat), it made survival sense to eat more of it, even if you weren’t starving in that exact moment. Today, that same mechanism is activated by biscuits, crisps and banana bread, except scarcity never arrives because this food is so readily available. “This study is incredibly validating because it confirms something many people experience but struggle to explain – that fullness in the body does not automatically equal quiet in the brain,” says registered nutritionist Zara Hiridjee. “The research showed that even after participants reported being full, their brains continued to respond strongly to highly palatable food cues. In other words, satiety signals from the gut did not fully dampen reward activity in the brain. That’s important because so much diet culture assumes that once you’ve eaten enough, wanting more is a failure of discipline. This study challenges that narrative.” What is food noise? Online weight-loss communities, particularly people using medications like Ozempic and Wegovy, talk about the term ‘food noise’ repeatedly. It describes the constant mental chatter around eating: planning the next snack, thinking about what’s in the cupboard, negotiating portions, fantasising about treats. For some, it’s mild background static, for others it can be relentless. Joanne, 63, has been using GLP-1 medication for weight management for the last year, and says that it has completely diminished her intrusive food noise. “Before, it felt like there was a radio playing in my head all day about food. Even if I wasn’t hungry, I was thinking about what food I could eat later. Within a week of starting treatment, it went quiet. I still enjoy food, but I’m not being pulled towards it constantly, and it doesn’t feel like it takes over my life.” GLP-1 receptor agonists mimic a gut hormone that signals fullness and slows gastric emptying. But emerging research suggests that they may also act on brain pathways linked to reward and motivation, potentially reducing the significance of food cues. And ironically, strict dieting may amplify food noise. When energy intake drops significantly, the body responds with biological countermeasures like increased hunger hormones, reduced metabolic rate and heightened attention to food cues. Brain imaging studies show that calorie restriction can increase activity in reward regions when people view images of high-calorie foods. “In my work, I often see food noise amplified in people who have dieted repeatedly,” confirms Hiridjee. “Chronic restriction heightens the brain’s sensitivity to food cues. When certain foods are labelled as forbidden, their reward value increases. The brain assigns them more salience, so when someone sees that food, even after a balanced meal, the neural response can be stronger, not weaker.” How to turn down the volume While you can’t override millions of years of evolution, you can work with your biology rather than against it. Build meals that truly satisfy. Protein, fibre and healthy fats don’t just fill your stomach – they increase satiety hormones and steady blood sugar, which reduces the physiological drivers of grazing. When meals are balanced and genuinely enjoyable, the gap between “I’m full” and “I want something” narrows. Make your environment do some of the work. Seeing the biscuit tin on the counter, passing the bakery aisle daily and keeping multipacks of chocolate bars in the cupboard can all create low-level mental friction. Small changes might help like storing treats out of sight, buying single portions as opposed to family packs, and keeping high-protein snacks more accessible rather than hyper-palatable ones. Protect your sleep. One poor night’s sleep increases hunger hormones and makes high-calorie foods more rewarding to the brain. Studies consistently show sleep deprivation amplifies activation in reward regions when we see tempting food. Notice stress triggers. Stress doesn’t just make us emotionally vulnerable – it changes dopamine signalling and increases the appeal of comfort foods. Gentle regulation strategies like walking, breathwork and social connection, can lower the baseline drive toward reward-seeking. Stop labelling food as ‘good’ and ‘bad’. I’m a big believer of never moralising food. When we categorise certain foods as “bad” we don’t just restrict them physically, we evaluate them. Research shows that perceived restriction actually increases our desire. Shifting to more neutral language like ‘everyday foods’ and ‘sometimes foods’ can reduce that emotional intensity. You’re less likely to spiral into all-or-nothing thinking. As many dieticians point out, food doesn’t have morality, it has nutritional composition. The most reassuring part of these new findings is that it proves that resisting snacks isn’t always about self-control and moves us away from the shame of experiencing food noise. “I don’t approach food noise as something to suppress,” concludes Hiridjee. “I approach it as something to understand and gradually recalibrate.” Going forward, we need to learn that it’s not about blaming ourselves for having this mental chatter and response to food, but to build healthy habits and systems that work with our neurobiology rather than against it. 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.
This low-carb, high-fat diet forces the body to switch its primary fuel source from glucose (from carbs) to fats. We explain how the keto diet works, its efficacy for weight loss and discuss any potential side effects
What is the keto diet? A beginner’s guide The ketogenic diet, better known as the ‘keto’ diet, has become a popular way of eating that involves consuming a very low amount of carbohydrates. When following the plan, carbs are replaced by fat for energy, with the goal being to promote the body’s fat burning process. There are several versions of this diet, but the one most researched is the ‘standard ketogenic diet’. Having originally been used to treat drug-resistant epilepsy in children, given a keto diet appears to reduce the frequency and intensity of seizures, the diet went mainstream when people realised it may also be helpful for weight loss. Read more about popular diets such as the 5:2 diet and the Atkins diet. Check out the top keto diet foods to try, our delicious ketogenic diet recipes, from keto breakfasts to keto dinners. How does the keto diet work? With a very strict carb component, the aim is to push the body into a state of ‘ketosis’. Diets that use this approach include the Atkins diet, the Dukan diet as well as LCHF (low carb, high fat) diets such as the Banting diet. The ratios of fat, protein, carb, and other specific features of each of these diets vary. The keto diet stands apart because of its high fat content with only moderate amounts of protein. What is ketosis? Under normal circumstances our body uses glucose from carbs to fuel our activity, keep us warm and support essential organs. When you deprive the body of its main source of energy, it will find an alternative. The brain demands glucose, and when insufficient amounts are available it pulls stored glucose from the liver and muscles. After three to four days when these reserves are exhausted, the body turns to stored fat and the liver converts the fat into ketones – this process is called ‘ketosis’. How quickly you reach ketosis depends on a number of factors including your body mass index (BMI), your body fat percentage and your resting metabolic rate. In order to trigger ketosis, the carbs you eat need to be heavily restricted – down to no more than 20-50g per day. To put this in perspective an average banana contains 20g and a medium baked potato 41g, so clearly this is a diet that demands careful planning and strict compliance. Most organs of the body are able to use ketones as an alternative energy source, even the brain, which unlike other organs has a minimum glucose requirement. A set amount of protein is included in the diet. This is because the building blocks of protein, known as amino acids, can be converted to glucose. For this reason, the amount of protein in the diet (typically 10-20%) is set to preserve lean body mass, including muscle, and not to disrupt ketosis. What are the benefits of ketones? Ketones help the body maintain an efficient fuel source even when there’s a calorie deficit, and they also appear to have a protective antioxidant effect. How to follow the keto diet? Before you start the diet, it may be worth focusing on liver-supportive foods like garlic and onions. This is because the liver has to work hard to produce ketones. It may also be helpful to reduce your intake of sugar, caffeine and alcohol prior to kicking off your keto journey. When following a keto diet be sure to include plenty of non-starchy vegetables, such as kale and spinach, which are very low in carbs but contribute valuable vitamins and minerals. If you are interested in adopting this diet you should consult your GP to confirm it is appropriate and safe for you to do so. What foods to eat on a keto diet? Foods that are generally allowed include: meats including high fat, red and processed varieties fish and seafood as well as oily varieties like salmon eggs oils, cream and butter nuts and seeds high-fat dairy foods including cheese certain fruit such as avocado, peppers, tomatoes and some berries, condiments like salt, pepper, herbs and spices low-carb, non-starchy vegetables including leafy greens cauliflower and onions What foods to avoid on a keto diet? A typical keto diet reduces carbs to less than 50g per day so, unsurprisingly, when you’re reducing your carb level to this degree you will need to eliminate the obvious carb-heavy options such as: grains and cereals including bread, pasta, rice and most conventional baked goods sugary foods like ice creams, cakes and confectionery root and tuber vegetables including potatoes, sweet potatoes and carrots most fruits including pineapple, grapes and mango Some of the less obvious items to skip include: beans and pulses including peas, lentils, chickpeas sweetcorn low-fat and diet products and ready meals condiments like barbecue sauce, ketchup, honey mustard, hot honey and teriyaki sauce You will also need to watch what you drink – fruit juices, fizzy drinks, cordials and even milk-based drinks will need to be avoided, as well as alcoholic beverages like beer and wine. What are ‘net carbs’? In the keto community, ‘net carbs’ is a familiar term that refers to the amount of carbs that are absorbed by the body and contribute to calories. The figure is calculated by subtracting the amount of indigestible carbs (insoluble fibre and some sugar alcohols) from total carbs. However, this calculation is rarely reliable or an exact science. For those in the UK, you should be aware that our food labels list ‘fibre’ separately to 'total carbs'. What’s the evidence of the keto diet? The Standard Ketogenic Diet* (SKD) which appears to be the most researched does appear to help people lose weight and control blood sugar in the short term. In addition to weight loss, there may be metabolic improvements in insulin resistance and blood pressure as well as cholesterol and blood triglyceride levels. As a consequence, there is a growing interest in the use of low-carb diets for type 2 diabetes. That said, although there are several theories as to why keto diets promote weight loss, they have not been consistently demonstrated in the research. In fact, there have been few long-term studies on the keto diet. Although, a 2013 study did suggest that those on a very low-carb diet achieved a greater weight loss over a longer period than those following a low-fat diet. *The SKD is typically made up of 70-75% fat, 20% protein and 5-10% carbs. Does the keto diet work for weight-loss? Keto diets appear to lead to weight loss and may improve insulin sensitivity in those with diabetes. When compared to a low-fat diet, a keto diet appears to achieve greater reduction in body weight. Weight loss at the start of the diet may be rapid, in some cases as much as 10 pounds (4.5 kg) in two weeks. This initial loss is typically due to the diuretic effect of the diet (water is lost as stored muscle glucose is used up) and is subsequently followed by fat loss. As ketosis continues, you may experience less hunger and because ketosis is a calorie-consuming process (there is an increased calorie demand to convert fat and protein to ketones) you may experience further fat loss. How long weight loss is maintained, however, is dependent on your ability to adapt your dietary habits once you start to introduce a more balanced and healthy approach to eating. What are the other benefits of the keto diet? Research suggests the keto diet may have additional health benefits for epilepsy and, due to its use for weight loss, is likely to impact: Heart disease – following a keto diet may help reduce risk factors for heart disease such as blood pressure, cholesterol levels and body fat Cancer – one area currently under investigation is whether a keto diet may help as an adjunct to cancer therapy, evidence is emerging, but more quality research is needed Alzheimer’s disease – a keto diet may help slow the progression of this condition Polycystic ovarian syndrome (PCOS) – this complex endocrine and metabolic condition may benefit from improving insulin levels and for this reason a keto diet may be helpful Is the keto diet healthy? Our nutritionist’s view… Ketosis is a normal adaptive response which enabled humans to withstand periods of famine. Today, this natural mechanism is being exploited by its weight loss benefits. Following such a diet means you replace carbs with foods rich in fat and protein, and if followed over an extended period of time, this may have unfavourable consequences for some people. These may include dehydration, electrolyte disturbances and hypoglycaemia as well as symptoms which combined have been coined ‘keto flu’. The keto diet also contradicts most people’s understanding of a healthy, balanced diet which typically promotes the consumption of carbs, protein and fat. The carb restrictions mean you may find it hard to reach your five-a-day. Eating high-fat foods is likely to increase your saturated fat intake, which UK government guidelines recommend we limit to 30g for men and 20g for women. High levels of dietary protein are thought to be an issue if you have an underlying kidney condition – although most keto diets supply moderate rather than high levels of protein. It’s also worth noting that because the diet restricts carbs it’s typically low in dietary fibre which may have a negative impact on gut health including reducing the presence of gut-friendly bacteria. In this case, it’s worth making sure you are consuming plenty of gut-friendly foods such as leafy greens, fermented vegetables and certain fats like butter which provides butyric acid – a gut-supportive short-chain fatty acid. The symptoms associated with ketosis are often temporary and relate predominantly to dehydration, because of the water loss experienced in the early stages of the diet. These may include headache, dry mouth, bad breath, fatigue and nausea. Finally, sticking with the keto diet long-term can prove challenging – food choices are limited which can severely restrict eating out with family and friends. Sample keto meal plan for a week To help get you started we’ve created a sample meal plan, use this as a guide only, aim to vary your protein and vegetable sources as much as possible while following a keto diet: Day 1 Breakfast: Bacon & avocado frittata Lunch: Keto pizza Dinner: Peanut butter chicken curry Day 2 Breakfast: Keto smoothie Lunch: Keto pizza Dinner: Summer courgetti & meatballs Day 3 Breakfast: Keto smoothie Lunch: Thai broccoli rice Dinner: Crustless quiche Day 4 Breakfast: Keto smoothie Lunch: Thai broccoli rice Dinner: Tarragon, mushroom & sausage frittata Day 5 Breakfast: Keto smoothie Lunch: Courgette frittatas Dinner: Quick prawn, coconut & tomato curry Day 6 Breakfast: Courgette frittatas Lunch: Roasted vegetable soup with halloumi ‘croutons’ Dinner: Greek island salad with chicken & avocado Day 7 Breakfast: Scrambled eggs with basil, spinach & tomatoes Lunch: Roasted vegetable soup with halloumi ‘croutons’ Dinner: Baked salmon & leek parcel Who should not follow a keto diet? Diabetics and anyone with a blood sugar management issue should discuss the potential implications with their GP and healthcare team before embarking on such a regime. Similarly, anyone who meets one or more of these criteria: have kidney and/or liver disease or a family history of such is under 18 years old or elderly has a pre-existing medical condition are pregnant or breastfeeding or are on prescribed medication Please note: if you're considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health. Enjoyed this? Now read... How to eat a balanced diet What is a calorie deficit? What are electrolytes and how do I replace them? Six things you should consider before starting a diet What is a dopamine diet? This article was reviewed on 7 January 2025 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. 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.
10 foods that naturally suppress your appetite
Who doesn’t want a magic bullet to curb appetite and help achieve weight loss goals? What if the answer could be as simple as including certain foods, drinks or herbs in your diet? Nutritionist Kerry Torrens investigates natural appetite suppressants, looks at the evidence and gives practical suggestions on how to use food as part of your weight-loss toolkit
It may come as a surprise to read that certain foods can actually help you achieve your weight loss goals. These foods work by slowing stomach emptying, blocking nutrient absorption and influencing those all-important hunger hormones. Of course, a balanced and varied diet combined with adequate physical activity and restful sleep are the three main elements to maintaining a healthy weight, but there are also specific foods that may give you the edge. Discover our full range of health benefit guides, and check out 10 ways to suppress your appetite and all you need to know about intuitive eating. 10 natural appetite suppressants 1. Eggs Evidence shows that an egg breakfast is more sustaining than the equivalent calorie-counted carb one and, what’s more, an egg may help reduce calorie intake later in the day. That’s because eggs are rich in protein, which is more filling than either fat or carbs and appears to influence appetite stimulant hormones like ghrelin. Eggs score highly on the satiety index, a measure of how filling a food is. A medium poached egg contains: 309kJ / 74Kcal 5.3g fat 0g carbs 0g sugars 6.7g protein 4.0g fibre Start your day well with these filling breakfasts: Mushroom brunch Scrambled eggs with basil, spinach & tomatoes Baked eggs with spinach, tomatoes, ricotta & basil Slow cooker Turkish breakfast eggs 2. Beans and pulses Eating fibre-rich foods like beans and pulses helps distend the stomach and promote that all-important "I’m full" message. Studies report that diets high in certain types of fibre, such as that found in beans and pulses and some other vegetables, supports the release of a fullness hormone called peptide tyrosine tyrosine; this signals the brain to stop eating and has been proven to help weight management. Other useful fibre-rich foods include peas, brussels sprouts and broccoli. 100g cooked kidney beans contains: 391kJ / 92Kcal 0.6g fat 15.7g carbs 0.6g sugars 6.9g protein 8.3g fibre Get inspired with beans: Kidney bean curry Mexican bean soup with guacamole Spicy harissa bean stew 3. Bitter-tasting (high cocoa) dark chocolate A 2011 study reported that, compared to milk chocolate, bitter-tasting, high-cocoa dark chocolate promoted greater satiety, a reduced desire to eat something sweet, and lower subsequent energy intake – great news if you’re a chocolate lover! 25g of dark, 70-85% cocoa chocolate contains: 626kJ / 150Kcal 10.7g fat 9.2g carbs 6.3g sugars 1.9g protein 2.7g fibre Try these delicious dark chocolate recipes: Chocolate-dipped strawberries Dark chocolate & pistachio porridge Dark chocolate walnut butter cups 4. Fatty fish Fatty varieties of fish, like salmon, mackerel and sardines are rich in omega-3 fats. These have been shown to influence levels of the energy-balancing hormone leptin, and increase our sense of fullness after a meal, even when following a calorie-restricted diet. A 140g cooked fillet of salmon contains: 1357kJ / 325Kcal 20.4g fat 0g carbs 0g sugars 35.3g protein 0g fibre Get inspired with these delicious fish recipes: Lemon & marjoram sardines with walnut & pepper dressing Pan-fried salmon Smoked mackerel, courgette & butter bean salad 5. Almonds Nuts, like almonds, contain a number of nutrients and phytochemicals that we find difficult to digest. This means we’re unable to access approximately 5 -15% of their calories. Consuming a modest amount of nuts, say one small handful, is also linked to a lower body mass index and a reduction in hunger. A 30g serving of almonds contains: 760kJ / 184Kcal 16.7g fat 2.1g carbs 1.3g sugars 6.3g protein 2.2g fibre Try these almond recipes: Healthy chicken katsu curry Chicken, red pepper & almond traybake 6. Avocado Many weight-watchers shy away from avocado because of its high calorie content, but don’t be put off! Evidence shows that the fat and fibre in avocado results in enhanced feelings of fullness, which helps regulate our appetite and guides us towards making healthier choices later in the day. An 80g portion of avocado contains: 627kJ / 152Kcal 15.6g fat 1.5g carbs 0.4g sugars 1.5g protein 3.6g fibre Tuck into these recipes: Quinoa chilli with avocado & coriander Green goddess avocado salad Avocado & black bean eggs 7. Apples Consuming whole fruit, like apples, increases our sense of satiety and may suppress appetite. This is especially effective if eaten before a meal, and is partly due to the type of soluble fibre (pectin) found in apples. Animal studies also suggest that plant compounds called polyphenols influence appetite-regulating hormones like GLP-1, the same hormone that weight-loss jabs such as Ozempic act on. A medium-sized apple contains: 215kJ / 51Kcal 0.5g fat 11.6g carbs 11.6g sugars 0.6g protein 1.2g fibre Try these tasty ways to enjoy apples: Spiced apple crisps Crisp sage & parmesan pork with red apple coleslaw Crispy chicken & apple slaw 8. Oats Oats are a source of complex carbs. This means they provide slow-releasing energy that doesn’t spike blood sugar levels, helping to dampen carb cravings. In addition, the soluble, gel-forming fibre in oats helps improve our sense of fullness, reduces appetite and potentially helps us resist food temptations later in the day. 150g of porridge made with semi-skimmed cow’s milk contains: 536kJ / 126Kcal 3.5g fat 18.1g carbs 6.2g sugars 6.9g protein 1.5g fibre Start the day well with these tasty options: Carrot cake overnight oats Protein overnight oats Chia & almond overnight oats 9. Cold rice and pasta Research has found that cooking pasta or rice, then cooling it, changes its carb structure and increases resistant starch. As its name suggests, this starch is resistant to our digestive enzymes, making cooked-then-cooled rice or pasta act more like fibre in the body and meaning we absorb fewer calories from them. Reheating leftover pasta makes it even richer in this resistant starch, and has beneficial weight-related outcomes. 150g cooked white pasta contains: 934kJ / 219Kcal 0.6g fat 49.4g carbs 0.9g sugars 7.2g protein 3.9g fibre Try these easy recipes: Pesto pasta salad Tuna pasta salad Veggie hummus pasta salad 10. Glucomannan-rich noodles Glucomannan is a gel-forming fibre found in konjac, a starchy root vegetable. You can buy konjac in the form of noodles and pasta from health food stores and larger supermarkets, although be sure to read labels because the fibre may be combined with other ingredients. Glucomannan works by extending how long it takes for your stomach to empty, keeping you full for longer. It also encourages your liver to produce glycogen, which helps suppress appetite. 100g glucomannan contains: 35kJ / 9Kcal 0g fat 0g carbs 0g sugars 0.2g protein 4.0g fibre Try this Chikuzen-ni. Natural supplements that suppress appetite Beyond high-fibre foods, protein-rich meals and healthy fats, there are some useful herbs, drinks and supplements that may improve satiety, reduce cravings and help you manage your calorie intake. Here are some of the most well studied: Caffeine Cayenne pepper (capsaicin) Fenugreek Ginger 5-HTP Green tea extract Yerba mate Overall, can you naturally suppress your appetite? Hunger is an important cue because it is the body’s way of telling you when you need to refuel. However, if you’re trying to manage cravings and control your weight, whole foods remain the safest and most effective way to do so. Enjoyed this? Read more of our health guides: How much should I weigh? What is the apple cider vinegar diet? 50 easy ways to lose weight 10 ways to speed up your metabolism How to lose weight and keep it off Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. 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.
15 surprisingly simple eating habits that help with weight loss
Discover how to lose weight healthily and naturally with these easy, achievable diet tips
Looking to try an extreme diet to lose weight? Think again, as around 90% of people who lose weight following restrictive eating plans put it back on within years, research shows. "Instead of overhauling your whole diet, think about what you can add into your existing dietary pattern instead," advises eating disorder nutritionist Jennifer Low. "We can’t change habits of a lifetime overnight," she says. "But by making small daily changes to your diet and eating patterns you can lose weight and keep it off." Read on to find out more. 15 tips for healthy weight loss Stop eating before you’re full Follow the eating habits of people from the Blue Zones, regions around the world known for healthy weight management and longevity. More people, especially women, in the Blue Zone of Okinawa, Japan, live to 100 than anywhere else in the world. This is mainly down to eating a plant-based diet and restricting calories. They follow the Confucian wisdom of hara hachi bu – where you stop eating when you feel 80 per cent full – not 100 per cent full or fit to burst. Studies show this helps maintain a healthy weight over the years and is one of the reasons that they live to a healthy old age. Follow the 80:20 rule Sticking to rigid diet rules leaves little leeway for treats, says Low. It’s better to follow the 80:20 split of healthy eating to treats. "It’s easy, in that you make 80% of your diet as nutrient dense as possible, and then allow for 20% to be less nutrient dense, just for “fun”," she says. "This allows flexibility and balance in your life, and a life where your diet is not controlling you, meaning you can join in." Calorie curfew That old adage breakfast like a king, lunch like a prince and dine like a pauper is better for our health. Studies show skipping breakfast is linked to weight gain and obesity. The time of the day you eat has much more effect on your weight than how many calories you consume, another study found. Commenting on her findings, Professor Daniela Jakubowicz said: "Our body metabolism changes throughout the day. A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening." Weigh it up Even when making healthy choices, you still need to watch portion control. Get into the habit of weighing oats for breakfast porridge and chicken portions for suppers. A grilled 100g chicken breast contains around 150 calories, but you’ll eat double the calories if it’s 200g. Eat an extra 500 calories a day and you’ll gain 1lb a week. Mindful mealtimes Pacing yourself at the dinner table can help with weight loss, research shows. Follow the mantra slow down, chew more and take breaks between bites as it gives your body time to sync the hunger signals between your stomach and brain. This signalling that you’re full can take 15 minutes, so it helps to pace yourself. A calming environment, such as listening to soothing music, can also help us relax and slow down. Eat more and lose weight Volume eating is where you replace high fat, high carb foods with more low-calorie, high-fibre plant-based foods. It works as you’ll feel fuller for longer. Start at breakfast by serving 40 blueberries or 7 strawberries to porridge (both one of your 5-a-day). A 30g portion of oats and 200ml skimmed milk with a portion of berries is just 200 calories. At supper, opt for lean meat or fish with generous servings of vegetables and whole grains. Be strategic when eating out Avoid filling up on bread and grissini which can add an unnecessary 300-400 calories as soon as you sit down. Ask for water to sip, so you’re not drinking your calories before you eat a mouthful. Share the calories by sharing a starter and go easy on the dressings. Nutritional information on the menu is helpful. Great to have a burger and fries as long as you don't follow it with a calorie-laden sticky toffee pud. Invest in an air fryer These counter top ‘cookers’ help you cut fat when ‘frying’ vegetables or making chips. You only need 1 tbsp of oil to cook 1kg chips in an air fryer. A 250g portion of chips in a traditional deep fryer has 900 calories and 50g fat compared to 140 calories and just over 3g fat in an air fryer. Check out this easy recipe for air-fried chips. Why size matters That 60g grab bag of crisps is double the size of the standard size and naturally has double the calories. Beware that ready meals have also doubled in size and individual chicken pies are now 40% bigger compared to the 1990s, according to research by the British Heart Foundation. Portion distortion has crept up over the last 20 years and larger sized ready meals are now the norm. Sit down to eat In her book How to Live to 101, Dr Dawn Harper says the one tip she gives to patients is not to eat standing up. That’s because the food you eat when you do this tends to be snacks or nibbles. "It is thought that people who graze underestimate their daily calorie intake by between 500-1,000 calories," she says. Beware influencers Not the ones on Instagram but your partner, friends or workmates who tempt you with chocolates, cakes, takeaways and drinks. Your partner can be the fast track to unwanted calories, one study found. In fact, couples who move in together gain about twice as much weight in the first four years as do couples in the first four years of marriage compared to singles. If your partner is keen on ordering a Deliveroo, persuade them to help you cook one of these healthier takeaways. Keep to a timetable Having three meals at set times during the day helps you stay slim as it sets regular patterns and helps cut snacking. One study showed that people who ate at planned times had more success at weight loss. Eating regularly was more effective than drastically cutting the calories of meals, it found. The study concluded that because restricting calories in the long term is hard, eating regular meals could be a crucial way to lose weight in the long run. Healthier swaps Too much sugar in our diets adds calories and little nutrition. The maximum daily free sugar intake for adults is 30g or 7 teaspoons a day. Make changes every meal-time and you’ll significantly cut your calorie intake. The NHS says just one or two everyday swaps can really make a difference – but the more you make the better. Find simple sugar swaps for your family. Drink more water Rather than hydrating, sugary drinks have the opposite effect. Once you know the benefits of drinking water, you’ll be keen to drink more. These include: acting as an appetite suppressant, boosting your metabolism, energising muscles and helping maintain healthy blood pressure levels. Dr Dawn Harper also says beware of empty calories in alcohol, which have no nutritional value. A 125ml glass of wine alone contains 105 calories. Find out more about calories and health risks of drinking too much alcohol at Drinkaware. Batch cook Cooking at home is associated with eating better quality food, consuming less calories and ordering less fast food, research shows. If you don’t want to cook every night, try batch cooking. Nutritionist Madeleine Shaw is a big fan as it saves money and helps with eating more healthily. "Planning ahead makes such a difference. I sit down on a Saturday and plan out the week and do a weekly shop. Having a plan does take a little time, but saves you so much time during the week," she says. By making some of these manageable, healthy changes you’re much more likely to keep your weight in check over the long-term. Evidence shows restricting calories and dropping whole food groups isn’t sustainable long term and can be bad for your health, as they can lead to disordered eating, nutritional deficiencies and gaining more weight in the long run. Now try... Healthy recipes for weight loss 10 ways to cut down on sugar Why eat 30 plants a week? High-fibre 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 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.
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.
Why crash diets may be 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.