Many people trying to achieve weight loss often focus on strict diets, calorie counting, and expensive protein shakes. However, a doctor trained at some of the world’s top institutions believes the secret might be far simpler.
According to gastroenterologist Saurabh Sethi, losing weight does not always require eating less. Instead, the key may lie in choosing foods that keep you full for longer and support your gut health.
In a recent Instagram post, Dr Sethi revealed that he lost 30 pounds (around 13.6 kg) not by drastically cutting calories but by increasing one important nutrient in his daily meals – fibre. His approach challenges the common belief that strict dieting is the only way to shed extra kilos.
He explained that many people struggle with weight, not because they lack discipline, but because the foods they eat do not satisfy hunger for long. As he shared, “I wasn’t overeating because of hunger. I was eating foods that didn’t keep me full.”
Weight Loss and the Power of Fibre
Dr Sethi pointed out that many modern diets include ultra-processed foods. These foods are often high in calories but low in fibre. Because they digest quickly, they can make people feel hungry again soon after eating. On the other hand, Fibre helps the body in several ways that support weight loss and better metabolism.
According to the doctor, fibre works through important physiological mechanisms:
- Slower digestion: Fibre slows down how quickly food leaves the stomach. This helps you feel full for a longer period.
- Better metabolic health: Fibre feeds healthy gut bacteria. These bacteria produce compounds that improve insulin sensitivity and appetite control.
Instead of focusing on what to remove from his diet, Dr Sethi decided to focus on what to add. This made his weight loss journey more sustainable and easier to maintain.
He explained his approach clearly: “Weight loss isn’t about eating less. It’s about eating more of the right foods – and feeding your gut better.”
Today, his daily meals regularly include high-fibre foods such as:
- Seeds: Flax seeds, chia seeds or pumpkin seeds
- Legumes: Beans and lentils
- Berries: Naturally high in fibre
- Vegetables: Added to at least two meals every day
A Simple Roadmap for Healthy Weight Loss
Dr Sethi also shared practical tips for people who want to increase fibre intake and improve their weight loss results. However, he advises making changes slowly so the digestive system can adjust.
Here are some of his key guidelines:
- Aim for the right daily fibre intake
- Women: about 25 grams per day
- Men: about 30–38 grams per day
- Increase fibre gradually
Add roughly 5 grams per week to avoid digestive discomfort. - Drink more water
Higher fibre intake works best when the body stays well hydrated. - Take a short walk after meals
Walking helps digestion and supports metabolic health.
Dr Sethi believes that small but consistent dietary changes can lead to long-term results. By focusing on fibre and gut health, people may find it easier to manage their weight without extreme dieting or food restrictions.
