I’m an obesity doctor – the first foods I cut patients with, including some ‘healthy’ fake-outs

These foods are the heaviest hitters.

While GLP-1 drugs have changed the way people think about weight loss, the drugs are still most effective when combined with the old, familiar obesity-busters: diet changes and exercise.

Speaking to The Post, Dr. Meena Malhotra—double board-certified physician in internal medicine and obesity medicine and founder and CEO of Heal n Cure Medical Wellness Center—reveals the first diet changes she urges her patients to try.

And while some foods you should eat less of won’t surprise you, others may not be what you expect.

Refined carbs such as bread, pasta, noodles and pastries

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Unfortunately, some breads and wheat products “have a very high glycemic load,” explains Malhotra, “so they raise glucose very quickly, which causes a spike in insulin.”

When insulin levels are high, the body is “in fat storage mode, not fat burning mode,” she says, because insulin is a fat-storing hormone.

“When you reduce these, patients notice less bloating, more stable energy and gradual fat loss, especially around the abdomen.”

Sugar-sweetened beverages such as soda, fruit juice, and energy drinks

It might be time to ditch the fridge.

“Liquid calories are not satiating,” says Malhotra, meaning you can drink 200-300 calories and still feel hungry.

“It’s mostly fructose, which acts like alcohol on the liver and causes fatty liver and insulin resistance. Cutting it out alone can make a big difference in weight and metabolic health.”

Okay, sure, so regular Coke isn’t good for you. But fruit juice…?

“A lot of people think it’s healthy, but it’s actually one of the worst things for metabolic health,” she says. “When you just drink juice after removing the fiber from the fruit, it’s basically the sugar that kills your system very quickly.”

The result is a spike in insulin and increased fat storage in the liver and abdomen. In fact, doctors have seen patients lose weight by kicking their daily orange juice habit.

“Whole fruit is good, juice is the problem,” she explains. And yes, that includes green juice.

Ultra-processed foods like chips, packaged snacks and fast food

Saying that ultra-processed foods (UFPs) contribute to obesity is about as important as “flowers for spring.” But it’s still worth mentioning.

UFPs are loaded with refined carbohydrates, unhealthy fats and preservatives, making them the biggest enemy of your metabolic health.

“They’re calorie-dense but nutrient-poor. They also change hunger signals so you eat more,” she says. “When patients reduce these, cravings are significantly reduced and they feel more in control of their eating.”

Non-organic animal products such as processed meat and non-organic dairy

The secret is the source.

In the United States, non-organic meat and dairy are generally “loaded with hormones and inflammatory compounds,” says Malhotra, which can lead to hormonal imbalances and weight gain.

She recommends switching to “clean sources” or reducing your intake to improve inflammation and help with fat loss.

“Healthy” packaged foods such as granola bars, protein bars, flavored yogurts and gluten-free snacks

Just because it looks healthy doesn’t make it so.

Often, these snacks are marketed as healthy even while hiding high levels of sugar, refined carbohydrates or sugar substitutes.

This means that even though the calorie count is low, they still spike glucose and insulin.

“Over time this puts the body into fat storage mode and increases appetite,” says Malhotra. “When patients cut it, they notice fewer cravings and more consistent energy throughout the day.”