5 foods to lose fat, regulate your appetite and improve your metabolism without counting calories | Dr Federica Amati

What’s the healthiest way to lose weight and keep it off without counting calories?

On paper, it sounds simple. But in a modern world of ultra-processed foods, clever marketing and disrupted hunger signals, it’s rarely that straightforward.

And that’s why I think this is a conversation for everyone. Because learning to regulate your appetite is a health skill for all of us. It shapes your energy, your metabolic health, your gut and how you feel from one day to the next.

👉 I’m joined by Dr Federica Amati, PhD, a Medical Scientist and Registered Public Health Nutritionist with over 15 years of experience in research and clinical practice.

We take a food-first approach to fat loss by focusing on key foods that improve satiety.

And we get into a really important and often overlooked topic. What you need to know before, during and after taking GLP-1 weight loss medications.

We talk about…

Why ultra-processed foods drive overeating
The benefits of quality fibre, protein and healthy fats
Whether skipping breakfast is helpful and how small changes in meal timing can improve your metabolic health
How to make weight loss sustainable
How to approach GLP-1 medications safely and effectively

The Appetite Reset: How to Eat, Drink and Thrive Before, During and After GLP-1s by Dr Federica Amati. Release 25/06/26. (Penguin Michael Joseph, £25)

And if you’re listening and wondering how to actually put this into practice day to day, that’s really the intention behind The Doctor’s Kitchen app. Every recipe is developed and tested in your London kitchen, with the pink fridge, to be high fibre, quality protein… and delicious!

More from us

🎬 Watch the podcast on YouTube here

📱 Download The Doctor’s Kitchen app

🌐 View full show notes, including guest details, on our website

☕️ Try Exhale Coffee here

🥗 Join the newsletter and receive a 7 day meal plan

📷 Follow on Instagram

Hosted on Acast. See acast.com/privacy for more information.

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(427)

4 ways to ease bloating, constipation and improve your gut health beyond diet | Dr Rabia Topan

SHOW NOTESThis episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.And really, anyone who wants to protect their gut, reduce stress and feel better overall.When we...

17 Jun 1h 21min

Think clearer and feel calmer with these 7 food strategies from neuroscientist Dr Miguel Toribio-Mateas

What we eat, and how we eat, can have a profound effect on our brain health, even influencing depression, anxiety and ADHD.Today, we’re unpacking simple food strategies that can support your nervous s...

3 Jun 1h 22min

7 Health benefits of fibremaxxing and how to build a high fibre diet | Dr Karan Rajan

I’m seeing fibre maxxing everywhere right now. And I think it might be one of the few trends actually worth paying attention to.But as always, it’s not that simple.This episode is a deep dive into fib...

20 Mai 1h 5min

What to do when you feel overwhelmed and can't switch off | Dr Julie Smith

In this episode, we're building an emotional toolkit for something a lot of us are dealing with: overwhelm.That feeling of too much coming at you at once. The pressure to get everything right with you...

6 Mai 1h 18min

5 gut health habits to improve acne, eczema and skin health | Farzanah Nasser

If there are five people in a room with eczema, they’re probably all dealing with it for completely different reasons.And that’s something we don’t talk about enough.Eczema, acne, psoriasis… these are...

22 Apr 1h 16min

Can ayurveda improve your health with food, herbs and daily routines? | Dr Vijay Murthy

There’s a fascinating ancient system of medicine called Ayurveda, originating in India over 3,000 years ago, that has helped millions of people tune into their bodies through simple food, daily rhythm...

8 Apr 2h 11min

7 Habits a neuroscientist swears by to keep your mind sharp at any age | Dr Tommy Wood

One of the biggest myths about brain health is that decline is inevitable as we get older. That at some point our memory fades, our thinking slows down, and there’s not much we can do about it.My gues...

25 Mar 1h 58min