A weight loss doctor has explained why you shouldn’t be cutting calories to lose weight and what you should be doing instead. The common belief that slashing calories as the sole strategy is the best way to drop the pounds may be leading many people down the wrong path, he said.
Professor Franklin Joseph of Dr Frank’s weight loss clinic, argues that calorie-cutting can be counterproductive and even harmful in the long run. Instead, he advises focusing on foods rich in protein and fibre, which are more effective for sustainable and satisfying weight loss.
“Drastically cutting calories might give you quick results, but it’s not a long-term solution,” Prof Joseph explained. “Your body slows metabolism when you eat too little and ramps up hunger hormones, making it harder to maintain weight loss.”
When hunger increases and energy plummets, it’s a recipe for fatigue and cravings that can undo progress.
The power of protein
Rather than fixating on numbers, Prof Joseph recommends prioritising protein, which helps manage hunger and maintain muscle. “Protein keeps you feeling fuller for longer because it takes more time to digest and burns more calories during digestion compared to carbs or fats,” he said.
Simple changes can make a big difference. “Start your day with scrambled eggs instead of sugary cereal, or have lean chicken or fish for dinner. Plant-based proteins like tofu and lentils are also excellent for keeping hunger at bay,” he advised.
Protein also plays a crucial role in maintaining muscle mass during weight loss. “Without enough protein, you risk losing muscle along with fat,” Prof Joseph said. “Muscle is metabolically active, so when you lose it, your metabolism slows, and weight loss becomes harder to sustain.”
Why fibre is essential
Fibre is equally critical in controlling appetite and stabilising energy levels. “Fibre is your appetite’s natural enemy,” Prof Joseph explained. “It slows digestion, stabilises blood sugar, and adds bulk to meals without extra calories.”
He emphasises that fibre-rich foods are often nutrient-dense, meaning they not only keep you full but also provide essential vitamins and minerals.
“Vegetables like broccoli, kale, and carrots are great meal additions,” he said. “Fruits like apples and pears make excellent snacks, and whole grains such as quinoa and oats add a satisfying texture to meals.”
Balanced meals for satiety
Prof Joseph believes you can enjoy filling, nutritious meals without counting calories. “Think roasted salmon with quinoa and Brussels sprouts for dinner, or Greek yoghurt with berries and chia seeds for breakfast,” he suggested. “These meals combine protein and fibre to keep you full and energised.”
He recommends pairing lean protein with high-fibre vegetables or grains, such as “grilled chicken with roasted sweet potatoes and spinach—satisfying, nutrient-rich, and not calorie-heavy”.
A smarter approach
“Focusing on protein and fibre nourishes your body rather than depriving it,” Prof Joseph explained. “It naturally controls hunger and stabilises energy, making weight loss sustainable.”
Weight loss, he says, doesn’t have to feel restrictive: “Eat the right foods, and your body thrives. Weight loss becomes a side effect, not a struggle.”