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London Weight Loss Clinic

What you need to know

Your guide to healthy eating

Maintaining a balanced diet is essential for good health and well-being. This guide will help you understand the basics of healthy eating, offering practical tips to incorporate nutritious, tasty, and affordable choices into your daily routine. Understanding the key parts of a balanced diet is the first step, whether you want to maintain a healthy weight, improve your overall health, or fuel your body correctly. If you haven’t successfully lost weight with diet and exercise alone, you may want to consider weight loss medication.

Struggling to lose weight with diet and exercise alone?
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What is a balanced diet

A balanced diet provides your body with the necessary nutrients it needs to function correctly. It should include a variety of foods from each of the main food groups.

  • Fruits and vegetables. Aim for at least five portions of different fruits and vegetables each day. They are a good source of vitamins, minerals, and fibre. Try to eat more vegetables than fruit to keep your intake of sugars low. (Note that potatoes, yam, plantain and cassava don’t count as they are so high in carbohydrates).
  • Proteins. Include sources of protein such as meat, fish, eggs, beans, nuts, and legumes. Try to eat fish at least twice a week, including a portion of oily fish (such as trout, salmon and tuna).
  • Dairy or dairy alternatives. In moderation, small amounts of low-fat milk, cheese, yoghurt, or non-dairy alternatives can be healthy.
  • Starchy carbohydrates. You should limit foods such as potatoes, bread, rice, and pasta to small amounts. Choosing healthier versions, such as sweet potatoes, wholemeal bread, basmati rice and wholemeal pasta, can help, too.
  • Fats and sugars. Avoid saturated fats and high-sugar foods to prevent weight gain and other health issues, such as diabetes.
  • Processed food. Food made in a factory changes how your body absorbs it, which can lead to weight gain and other health problems. Try to make your own food, as you know what goes in it and how you made it.
Balanced diet
A healthy vegetable salad

Tips for healthy eating every day

Here are some tips to help you eat well every day.

  • Plan your meals. Planning your meals in advance can help you make healthier choices and avoid impulsive decisions. It also helps manage portion sizes.
  • Cook at home. Cooking at home allows you to control the ingredients and make healthier choices. Experiment with recipes that use plenty of vegetables and protein to keep you feeling fuller for longer.
  • Stay hydrated. Drinking plenty of water throughout the day is vital for maintaining good health. Aim for 6-8 glasses a day - drink more if you are active or it’s particularly hot.
  • Limit salt and sugar. Reducing salt and sugar in your diet can improve your health. Check labels and choose products with lower sodium and sugar content.
  • Mindful eating. Pay attention to what you eat. Avoid distractions like watching TV while eating to prevent overeating.
  • Calorie control. Understanding and managing your calorie intake can help maintain a healthy weight. You can use resources like the NHS calorie checker.
  • Regular meals. Eating at regular intervals reduces the temptation to snack on foods high in fat and sugar.
  • Portion sizes. Be mindful of portion sizes to avoid overeating. You can use smaller plates, check food labels for portion information, and try to eat more slowly so your body gets the chance to feel full.

“If you want to eat healthier and feel amazing, start by planning your meals ahead. This helps you dodge those impulsive snack attacks and keep your portions in check.”

Dr Adam Abbs.
Dr Adam Abbs – Weight Loss Expert at London Weight Loss Clinic

Dietary needs across life stages

Dietary needs can change with age. Children, teenagers, adults, and the elderly all have different nutritional requirements. For example, older adults might need more calcium, vitamin D, and B12, while children need plenty of protein and carbohydrates to support growth and development.

By following these guidelines, you can make informed decisions about your diet and enjoy a variety of foods that support your health and well-being. Remember, making small but consistent changes to your diet can make a significant difference in your health over time.

Your nutritional needs change as you age
Your nutritional needs change as you age

Handling special dietary requirements

Many people in London live with dietary restrictions due to allergies, intolerances, or personal choices such as vegetarian or vegan diets. Here are some tips to handle these special requirements effectively.

  • Allergies and intolerances. Always check food labels for potential allergens like nuts, gluten, or dairy. Be cautious when eating out by informing the staff of your dietary needs to avoid cross-contamination.
  • Vegetarian or vegan diets. Ensure you’re getting enough protein, iron, calcium, and vitamins D and B12, which are commonly found in animal products. Incorporate a variety of plant-based protein sources such as lentils, chickpeas and tofu.
Make sure to inform staff of any allergies you have
Make sure to inform staff of any allergies you have

How it works

Your journey to weight loss in three simple steps.

Check your eligibility

Complete our free online assessment. You’ll answer some simple questions about your health to see which weight loss treatment is right for you.

Doctor review

One of our doctors will review your answers to make sure the treatment is safe for you. They’ll pick the best treatment for your health and needs.

Get your treatment

Your treatment will be discreetly delivered right to your door. London Weight Loss Clinic, powered by Medicspot, will give you ongoing weight loss and health support.
Get fast delivery if you live in Soho, Camden, City of London, West End, Kings Cross, Covent Garden, Canary Wharf, Greenwich or South Bank.

Supporting your mental health

Obesity, being overweight mental health problems, such as depression and eating disorders, can negatively affect each other, making it harder to manage your weight. It’s important to recognise the link between your mental health and your weight so you can seek help if you need it.

Talking therapies

Cognitive Behavioral Therapy (CBT) can be effective for tackling the psychological challenges associated with eating disorders and obesity. It focuses on changing the way you think and behave, helping to break the cycle of negative thoughts and actions that can impact eating habits and body image.

To find a CBT therapist via the NHS, you can refer yourself or speak to your GP, who can refer you to talking therapies in London.

Why it’s important

By addressing mental health alongside physical health, you have a much better chance of succeeding in your weight loss journey, improving your overall wellbeing and quality of life. If you find yourself in need of urgent mental health support, contact your local mental health helpline provided by the NHS. These resources can provide immediate care and support in times of need, ensuring that no one has to face their challenges alone.

Keeping active

Exercise doesn’t just burn calories. By triggering the release of endorphins, the body’s natural mood enhancers, exercise has been shown to help combat depression and anxiety.

There’s plenty of ways to stay active in London, from local gyms and fitness classes to parks and recreational facilities.

Support in London

In London, Central and North West London NHS Foundation Trust provides comprehensive mental health support. They can help with eating disorders and weight-related mental health issues.

Discuss your mental health with your GP in London who can refer you to a specialist. You may also be able to refer yourself directly without a referral, but you will need to be registered with a GP to get talking therapies on the NHS. You can find a GP in London on the NHS website.

Medically reviewed

This page was last medically reviewed by Dr Adam Abbs on 4 June 2024.

London Weight Loss Clinic is committed to providing you with the most objective, trustworthy and accurate health information.

Our content is regularly updated to reflect the latest medical research and guidelines.

  • Dr Adam Abbs

    Dr Adam Abbs


    Dr Adam Abbs is an NHS-trained GP with a keen focus on digital health, AI in healthcare, and personalised medicine, including weight loss. He is a leader in creating new ways to provide safe and easy-to-access healthcare through remote care. Dr Abbs is also a skilled medical writer and wrote the RCGP-accredited Remote Consultation Handbook in 2020.

    GMC Number: 7078829