Forget weight-loss jabs: These nutritionist-approved foods can naturally cut fat without side effects

Time of India

21 hours ago

In an era where
weight-loss injections
are making headlines for their dramatic results, one
nutrition expert
argues you might not need a prescription to slim down—just a better grocery list.
Maria AbiHanna, a Dubai-based dietitian and certified eating disorder practitioner, recently told The Daily Mail that several simple food groups can naturally mimic the effects of popular weight-loss medications that stimulate the
GLP-1 hormone
. These jabs—originally designed for diabetes and now used widely for weight loss—work by slowing digestion and promoting satiety. But they also come with a host of unpleasant side effects, from nausea and diarrhoea to long-term dependency concerns.
AbiHanna's point? Your fridge can do what the pharmacy does—without the backlash.
Avocados Over Injections?
At the top of her list are
healthy fats
like avocados, nut butters, and oily fish such as mackerel. These aren't just calorie-rich snacks—they help your body absorb fat-soluble vitamins like D and E, promote heart health, and most importantly, curb cravings. While fats were once the villains of weight loss,
science
now champions them as satiety superstars.
Protein is another powerful player. Eggs, Greek yogurt, and edamame beans pack in protein that doesn't just fuel your muscles—it also 'turns off cravings before they even start,' AbiHanna explained. A single serving of Greek yogurt offers up to 20 grams of protein, helping you stay full for hours without snacking.
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The Fibre Factor
Then there's fibre—the often-overlooked hero of gut health and sustained fullness. Foods like oats, lentils, and chia seeds not only slow digestion but also help keep blood sugar steady. Chia seeds, for example, expand in your stomach, literally creating a sense of fullness. Lentils and oats, with their mix of fibre and resistant starch, offer long-lasting satisfaction without a calorie spike.
Despite these benefits, most people fall short. According to the British Dietetic Association, the average Brit consumes only 18g of fibre daily—well below the recommended 30g. Yet a 2023 study in Science confirmed that those on fibre-rich diets lost significantly more weight than others, even when calorie intake was roughly the same.
iStock
Foods like oats, lentils, and chia seeds not only slow digestion but also help keep blood sugar steady. (Image: iStock)
Volume Eating: The Trick of Feeling Full
Leafy greens and high-volume, low-calorie veggies like cucumber and broccoli play a clever trick on the body: they stretch the stomach without loading it with calories. 'To feel fuller on fewer calories,' AbiHanna advised, 'add greens to every meal.'
And when it comes to carbohydrates—often blamed for weight gain—it's the type that counts. Slow-burning carbs like sweet potatoes and quinoa release energy gradually, preventing the spikes and crashes that lead to cravings. 'Think long-term fuel, not fast-burning fire,' she said. 'If it stabilises your blood sugar, it stabilises your hunger.'
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iStock
Leafy greens and high-volume, low-calorie veggies like cucumber and broccoli play a clever trick on the body: they stretch the stomach without loading it with calories. (Image: iStock)
Snack Smarter, Not Harder
Even snack time can be strategic. Green tea and matcha can suppress hunger pangs naturally, and simple combinations like apple slices provide the ideal balance of fibre and fat to keep you satisfied without reaching for sugary alternatives.
AbiHanna sums it up best: 'This isn't about dieting or willpower—it's about working with your biology, not against it.'
iStock
Green tea and matcha can suppress hunger pangs naturally. (Image: iStock)
The Bigger Picture
Weight-loss drugs have skyrocketed in popularity, some users report losing up to 20% of their body weight in mere months. But the side effects—and the dependency risks—are leading many to seek sustainable, food-based alternatives.
While medications have their place in combating obesity, this fresh perspective reminds us that sometimes the simplest solutions lie not in a syringe, but in a salad bowl.
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