Weight Loss Is Not Just About Calories: Evidence-Based Diet Strategies That Help

Clients often tell me they are not getting the results they expect despite counting calories or portion-controlling their meals. I have written previously about how calorie-counting is typically ineffective. This is because weight loss is influenced by far more than just calories. This is why I take a detailed case history and explore many factors when working with weight loss clients. Here are some of the common evidence-based dietary strategies I discuss with my clients.

1) Drink water before meals

Some studies suggest that drinking about 500 ml of water around 30 minutes before meals can slightly increase fullness and reduce how much you eat at that meal. In weight loss trials where people also followed a structured diet, the “water before meals” group tended to lose a little more weight, often in the region of 1–2 kg extra over about 12 weeks.

How to apply it:

• Drink 1 to 2 glasses of water (around 300–500 ml) 10 to 30 minutes before meals.

• If you feel hungry between meals, drink a glass of water and wait 10–15 minutes, then recheck hunger.

2) Eat vegetables first

Eating order can make a difference to your blood sugar response after meals. When you start with non starchy vegetables (fibre), then eat your protein (and any healthy fats), and leave starchy carbohydrates until last, digestion tends to be slower and the glucose rise is often gentler. In practice, this can mean steadier energy and fewer cravings for some people, especially if they are insulin resistant or have PCOS, prediabetes, or type 2 diabetes.

How to apply it:

• Start your meal with a salad, vegetable soup, or cooked vegetables. For most of my clients a small salad before their main meal works well.

• Then eat your protein (e.g. chicken, fish, eggs, tofu, yoghurt, cottage cheese).

• Leave rice, pasta, bread, potatoes, fruit, or dessert until last.

3) Meal timing for weight loss

Meal timing can help some people mainly by reducing grazing, improving routine, and making intake more consistent. Reviews of time restricted eating generally show modest weight loss on average, but results vary between individuals.

How to apply it

• I tend to suggest a 12 hour eating window (for example 8 am to 8 pm).

• If evening snacking is your sticking point, try finishing a bit earlier.

• Aim to finish eating 2 to 3 hours before bed where possible.

4) Protein: consistency over extremes

Higher protein intakes tend to improve fullness and help preserve lean mass during weight loss, which supports body composition and can make maintenance easier. May people have been led to believe that they need very high amount to get a result. However, what matters most is getting a sensible amount regularly across the day. Many people do best with consistent, moderate portions at meals rather than trying to “catch up” later. I usually prioritise whole food protein sources because they provide key nutrients and tend to be more satisfying than highly processed bars or shakes.

How to apply it

• Use a simple guide: a palm sized portion of protein at meals (adjust for body size, appetite, activity and goals).

• Choose whole foods first: chicken, turkey, fish, eggs, Greek yoghurt, cottage cheese, milk, tofu, tempeh, edamame, beans and lentils.

5) Fibre: why it matters more than you think

Fibre is one of the most underrated tools for weight loss because it supports fullness and makes meals more satisfying. In the UK, adults are advised to aim for 30 g fibre per day, yet many people fall well short.

Fibre helps with weight loss partly through satiety. It adds volume, slows digestion, and can reduce how quickly blood glucose rises after meals, helping some people feel more stable and less snacky. Fibre also feeds beneficial gut bacteria, who play a key role in your food cravings.

How to apply it

• Add a portion of fruit or berries daily.

• Aim for 1–2 extra servings of vegetables.

• Swap to wholegrains where possible (oats, wholemeal bread, brown rice, wholewheat pasta).

• Include beans or lentils a few times per week.

Increase fibre gradually and increase fluids too. Build up over 2–4 weeks to minimise bloating.

6) Whole foods vs ultra-processed foods

Many ultra processed foods are easy to eat quickly, less filling per calorie, and encourage passive overeating. This can include so called “healthy” options like protein bars and shakes.

In a tightly controlled inpatient randomised crossover trial, participants ate around 500 kcal more per day and gained weight on an ultra processed diet versus an unprocessed diet, even though the diets were matched for presented calories, macros, sugar, sodium and fibre.

How to apply it

Base most meals on foods close to their natural state, such as meat, fish, eggs, yoghurt, beans, lentils, vegetables, fruit, potatoes, oats, rice, nuts and seeds.

If you want tailored support

If you want personalised support, you can read more about my weight loss nutrition programme or get in touch to find out more about how we can work together.