No foods are off limits for fat loss says top obesity doctor
A top obesity doctor, Dr Spencer Nadolsky, an obesity specialist and founder of the virtual health clinic Vineyard, revealed there are no foods he discourages his patients from eating during their weight loss journey. He said: 'There are actually no foods I have off limits when it comes to fat loss or weight loss.' However, he added: 'I try to emphasize a whole food, nutrient-dense diet, things like lean proteins, vegetables and fruit and that type of thing to fill people up with fewer calories. That's a great way to start.' Dr Nadolsky is referring to eating in a calorie deficit, or burning off more calories that you take in. In the US, health authorities recommend women get around 1,600 to 2,400 calories a day, while men need 2,200 to 3,000, depending on how active they are, to maintain weight. To lose weight, it's generally advised to cut about 500 calories per day. Along with regular exercise, experts typically recommend emphasizing foods high in protein and fiber to maintain a calorie deficit, as these increase satiety or fullness without the need for extra calories.
Whole foods and the Mediterranean approach to weight loss
Dr Nadolsky emphasized whole, unprocessed foods, which are staples in the Mediterranean diet (stock image). Dr Nadolsky said in a TikTok video: 'I don't like to put any types of foods on a pedestal and tell my patients they can't have them because then, oftentimes, they'll want them even more. I give my patients permission to eat any foods while trying to focus on those whole, nutrient-dense types of foods. When you look at the research, there is literally no food that will prevent you from losing weight as long as you're eating fewer calories.' His recommendation comes as a record three in four adults in the US are considered overweight or obese, meaning they have a body mass index (BMI) over 25. In recent years, the Mediterranean diet has emerged as a leading plan for whole, unprocessed foods. The diet was crowned number one with a score of 4.8 out of five in US News and World Report's 2025 'Best Diets Overall' ranking. The eating plan is based off traditional regional diets in Greece, Italy, Spain and Turkey, largely emphasizing plant-based foods like dark, leafy greens, fruits, whole grains and healthy fats such as olive oil. Dr Nadolsky said: 'There are actually no foods I have off limits when it comes to fat loss or weight loss.' However, he added: 'I try to emphasize a whole food, nutrient-dense diet' The diet also focuses on lean protein sources like and poultry rather than red meat.
Harvard study reinforces Mediterranean diet with exercise and calorie restriction
In a study published earlier this year, researchers at Harvard University looked at nearly 5,000 people who were either overweight or obese. The team found those who followed a Mediterranean diet, combined with exercise and calorie restriction, were 31 percent less likely to develop diabetes than those in a control group. These participants also lost seven pounds on average and reduced their weight circumference by 1.4 inches, five times more than the control group. In terms of moderation versus restriction, a recent review found limiting intake of 'junk' foods raised the risk of overeating and picking up other unhealthy habits such as smoking or drinking alcohol.
