A leading obesity specialist has shared the surprising meal strategy he prescribes to patients aiming to shed pounds, revealing a remarkably inclusive approach that forbids no foods.
The 'No Off-Limits' Food Philosophy
Dr Spencer Nadolsky, an obesity expert and founder of the virtual health clinic Vineyard, has taken to social media to explain his weight management methodology. Contrary to many popular diets, Dr Nadolsky discourages complete restriction of any food items.
"There are actually no foods I have off limits when it comes to fat loss or weight loss," Dr Nadolsky stated. He elaborated on TikTok: "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."
Instead of creating forbidden foods, he gives patients "permission to eat any foods while trying to focus on those whole, nutrient-dense types of foods." Recent research supports this approach, showing that restricting specific foods instead of eating them in moderation increases cravings and poor eating habits.
The Science Behind Sustainable Weight Loss
Dr Nadolsky's approach centres on creating a calorie deficit – burning more calories than you consume. "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," he explained.
In the United States, health authorities recommend women consume between 1,600 to 2,400 calories daily, while men require 2,200 to 3,000 calories to maintain their weight, depending on activity levels. For weight loss, cutting approximately 500 calories per day is generally advised.
Alongside regular exercise, experts typically recommend emphasising foods high in protein and fibre to maintain a calorie deficit, as these nutrients increase satiety without adding extra calories.
The Mediterranean Diet Connection
While no foods are banned, Dr Nadolsky does emphasise particular eating patterns. "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," he said.
This focus on whole, unprocessed foods aligns with the Mediterranean diet, which was recently 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 Mediterranean diet is based on traditional regional diets from Greece, Italy, Spain and Turkey, emphasising plant-based foods like dark leafy greens, fruits, whole grains and healthy fats such as olive oil, while focusing on lean protein sources like fish and poultry rather than red meat.
Research continues to demonstrate the effectiveness of this approach. A Harvard University study published earlier this year examined nearly 5,000 overweight or obese individuals. Those following 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 waist circumference by 1.4 inches – five times more than the control group.
Dr Nadolsky's recommendations come at a critical time, as a record three in four adults in the US are now considered overweight or obese, meaning they have a body mass index (BMI) over 25.
