A weight loss doctor has explained how one simple food swap could help shed five pounds in a month. Extreme diets and intense workout plans are not always necessary for effective weight loss, according to Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic.
He says small, mindful changes to your diet can make a big difference. The expert said: “People often think weight loss is about deprivation, but it’s really about smart choices.
“By replacing refined carbohydrates with fibre-rich whole grains or high-protein alternatives, you can cut calories while staying full and satisfied.” He warned one of the most common dietary pitfalls is consuming too many refined carbohydrates – such as white bread, pasta, and rice – which are quickly digested and cause spikes in blood sugar.
These spikes are followed by crashes, leading to increased hunger and cravings. Prof Joseph said: “When you eat refined carbs, your body processes them rapidly, leaving you feeling hungry again soon after.
“By switching to whole grains, such as brown rice, whole wheat bread, or oats, you slow digestion and keep blood sugar levels stable, which reduces snacking and overall calorie intake.” And for those looking to cut even more calories, Prof Joseph suggests an even simpler swap: replacing refined carbs with high-protein options.
He said: “Instead of white toast in the morning, opt for eggs or Greek yoghurt. Rather than pasta for dinner, try lentil-based alternatives or cauliflower rice. Protein is more satiating than carbohydrates, so you’ll naturally eat less throughout the day.”
The expert said explained the science behind the advice saying weight loss ultimately comes down to creating a calorie deficit. In other words burning more calories than you consume.
He said: “By making this swap, you could reduce your daily intake by 250-500 calories without even noticing. Over the course of a month, that’s a deficit of around 7,500 to 15,000 calories – roughly equivalent to two to five pounds of fat loss.”
Research also shows that fibre-rich foods and high-protein meals help regulate appetite-controlling hormones. Prof Joseph said: “Whole grains and proteins keep you feeling full for longer, meaning you’re less likely to reach for unhealthy snacks or overeat later in the day.”
He said this meant unlike restrictive dieting, this approach is easy to maintain in the long-term. He explained: “Many diets fail because they require extreme changes that people can’t stick to.
“But swapping one staple food for a healthier alternative is a simple habit that can lead to lasting results.” He added: “Weight loss doesn’t have to be about suffering. Small, manageable changes like this can have a profound impact on your health and waistline over time.”
For those looking to start their weight loss journey, Prof Joseph recommends beginning with one swap at a time and gradually incorporating healthier choices. He advised: “The key to success is consistency. Find the swaps that work best for you and make them a part of your daily routine.”