During my 18 years as a nutritionist, I have worked with hundreds of clients seeking to lose weight – from billionaire business owners to A-listers, and everyone in between.
In that time I’ve seen countless diet crazes come and go. However, nothing has quite captured people’s attention like GLP-1 medications.
When I see new clients, it’s not long before the subject of these weight-loss injections rears its head. Some people have wondered if they should try them, while others tell me they came off them only to regain their lost weight rapidly, ending up even heavier.
Let me be clear, I don’t judge people who take these medications. I know they have worked well for some, but they are not for everyone and their widespread use – with some treating them as yet another way to crash diet – concerns me.
Weight-loss drugs potentially have worrying side-effects, too, from hair loss and ageing ‘Ozempic face’ to more serious ones such as pancreatitis, gallbladder issues and loss of muscle and bone density.
Losing weight and keeping it off is something many people find challenging. Genetics play a part in how easily we gain and lose fat, while the ultra-processed food (UPF) environment we live in today is another driver.
UPFs are cheap and accessible, whereas whole foods make less profit for manufacturers and take longer to prepare, meaning we have become accustomed to eating food we were never designed to consume.
I see many clients who have never learned how to truly structure healthy, balanced meals that will nourish them and keep them satisfied.
Top nutritionist Kim Pearson believes in natural weight-loss solutions
The Nozempic Diet includes satisfying salads and stir-fries, smoothies and simple frittatas
Instead, they have tried numerous diets only to regain all the weight again. However, once they get their nutrition right, everything changes. They burn fat, lose weight, avoid hunger and cravings, and also look and feel their best.
GLP-1 medications work by regulating blood sugar levels, slowing down gastric emptying and affecting regions of the brain that control appetite and hunger.
The good news is that it’s possible to impact all of these through diet. In other words, there’s a way to lose weight safely and effectively that isn’t draconian, joyless or complicated – and doesn’t require any needles.
Back in October 2024, I devised a diet plan for Inspire that tapped into the ‘Ozempic effect’, and it’s this that forms the basis for my new book, The Nozempic Diet.
For those who prefer to lose weight in a natural, side-effect-free way, this diet is for you.
It also includes a maintenance plan for those who have reached their goal and want to come off the medication without regaining weight.
Berry smoothie
This smoothie is a firm favourite with my clients and takes only a couple of minutes to make.
It might seem strange to add cauliflower, but it boosts the fibre content, and using frozen cauli means it doesn’t have a strong taste. If you don’t have a high-powered blender, you may need to add a little hot water to help defrost the frozen ingredients.
SERVES 1
Nutrition per serving – Calories: 391, Protein: 32g, Fat: 21g, Carbohydrates: 14g, Fibre: 10g (13-16g, if taking inulin)
INGREDIENTS
- 80g frozen mixed berries
- 100g frozen cauliflower
- ½ medium avocado, stone removed and flesh scooped out (around 70g)
- 200ml unsweetened almond milk (or enough to achieve desired consistency)
- 1 serving of vanilla or berry protein powder (enough to provide 25g protein – see note, below)
METHOD
1. Put all ingredients in a blender, adding the protein powder last.
2. Blend – you may need to add a little hot water to help blend the frozen ingredients – and drink straight away.
NOTE: Adjust the protein powder serving to ensure you’re getting 25g protein. This may be more or less than the scoop provided in your pouch or tub.
The Nozempic Diet is low in starchy carbohydrates and sugar while containing optimal protein, fibre and fats. What’s more, it’s evidence-backed and based on my success working with hundreds of clients.
It centres on three meals a day and includes 50 recipes, from smoothies and simple frittatas, to satisfying salads and stir-fries, and even classics such as steak and a roast, so you will never feel as if you’re ‘on a diet’.
There’s no need to count calories or track macros. And after the first month you can start to introduce a healthy, sweet treat. Not only is it possible to shed up to a stone by the summer, but your skin will glow and you will likely notice an improvement in your mood, energy levels and gut health, too!
Here are my top tips for losing weight fast – and keeping it off for good…
1. Bin booze for a month
You can introduce alcohol later, but stay off it in the first four weeks. If you consume alcohol, it will slow down your fat-burning capability.
Studies have shown that fat burning can reduce by as much as 70 per cent in the hours after drinking, so you’re effectively slamming the brakes on your weight-loss potential.
2. Clear out cupboards
Before you start, do everything you can to make it easier to eat healthily, and harder to be tempted by anything unhealthy.
Therefore, if you have a cupboard full of biscuits, cakes and sweets, now is the time to either bin them or give them to a friend or neighbour.
3. Keep a food/mood diary
Many of us use food to fulfil a need other than hunger. Some are emotional eaters, turning to snacks at times of stress or anxiety. Others eat out of boredom or habit – a cup of tea and biscuit in front of the television, for example.
Keeping a simple log, noting what you eat and how you are feeling at the time will help you recognise your triggers so that you can introduce strategies to tackle them.
If you eat when bored, perhaps go for a walk or do something else to occupy yourself.
If you eat when feeling sad or lonely, pick up the phone and call a friend instead of reaching for the chocolate.
4. Snack sensibly
Creamy tomato cod
This popular dish can be made with any white fish, such as cod, coley or pollock. If you don’t like olives, you can make it without, or swap them for some capers.
Serve with additional vegetables to increase the fibre content of your meal. Wilted greens or roasted Mediterranean vegetables such as peppers, aubergine and courgettes all work well.
SERVES 2
Nutrition per serving – Calories: 445, Protein: 30g, Fat: 30g, Carbohydrates: 10g, Fibre: 6g (not including vegetables of choice)
INGREDIENTS
- 1 tbsp extra-virgin olive oil
- 3 medium tomatoes, diced
- 100g pitted olives
- 2 x 150g cod fillets (or other white fish)
- 200ml tinned full-fat coconut milk
- Large handful of kale, stems removed, leaves chopped
- 2 tsp dried basil
- Sea salt and freshly ground black pepper
- 20g fresh, chopped parsley to garnish
- Vegetables of choice
METHOD
1. Heat the oil in a large frying pan over a medium heat. Add the tomatoes and cook for a couple of minutes, then stir in the olives (if using) and add the white fish fillets.
2. Pour in the coconut milk, then add the kale and dried basil. Season with salt and pepper.
3. Simmer for 20 minutes, or until the fish is cooked through and the sauce has thickened.
4. Transfer the fish to plates and garnish with fresh parsley.
5. Serve with fresh seasonal vegetables of your choice.
The Nozempic Diet is devised to keep you feeling full between each meal, meaning that, ideally, it shouldn’t be necessary to snack.
However, if you do feel the need to grab a bite between meals, then make sure it’s something containing protein or fat, such as a handful of raw nuts, an apple with sugar-free nut butter, vegetable crudites with guacamole, or even a couple of hard-boiled eggs.
5. Plan and batch cook
Make a plan and a shopping list for the week ahead and batch cook some meals that will keep well, so you don’t feel under pressure to cook from scratch every day. Hard-boiling a few eggs to have on hand is a good idea, as is roasting a tray of vegetables ready to be added to salads and omelettes.
6. Slim while you sleep
The amount and quality of sleep we get has a huge impact on appetite and satiety.
When we don’t sleep well, levels of the hunger hormone ghrelin spike, with research showing poor sleep is more likely to lead to overeating.
Wherever possible, aim to go to bed at the same time every night in order to regulate your body clock and have your last meal two to three hours before bedtime.
Make sure your bedroom is dark and cool, and avoid exposure to the blue light given off by devices such as smartphones, tablets, laptops and TVs for two hours before you turn in.
Consider a wearable tracker (such as a Whoop strap or Oura ring) as it can give a good insight into your sleep patterns.
7. Halt holiday mishaps
During the holiday season I advise my clients to focus on a goal of maintaining their weight.
Aim to have no more than one treat a day, whether that’s gelato or a pastry – ideally after a meal, when it will have a lesser impact on your blood sugar levels. Whatever you do, avoid the ‘all or nothing approach’. If you have one day where you overdo things, that doesn’t mean you have to spiral and write off the rest of the break.
There is a middle ground! Simply get up the next morning, drink plenty of water and have a healthy protein breakfast, such as poached eggs with mushrooms and tomatoes, and start afresh.
- This excerpt is from The Nozempic Diet by Kim Pearson (Bluebird, £16.99). ©Kim Pearson 2026. To order a copy for £14.44 (offer valid to 14/06/26; UK P&P free on orders over £25), go to mailshop.co.uk/books or call 020 3176 2937.
- As told to Claudia Connell
- Want to lose up to a stone in six weeks, plus boost your mood and energy levels? As a subscriber, you have FREE access to our weight-loss series with nutritionist Emma Bardwell – sign up HERE.
Roast chicken with vegetables
Prioritising your health doesn’t mean missing out on treats such as Sunday roast. The beauty of a roast is that it’s a gift that keeps on giving.
Leftover chicken can be used in salads, stir-fries or soups, while the roasted veg can be reheated or served cold with olive oil and lemon. Once cooled, store leftovers in an airtight container in the fridge for up to three days.
You can add more vegetables, such as cauliflower mash or steamed kale, if you wish.
SERVES 4
Nutrition per serving – Calories: 508, Protein: 37g, Fat: 28g, Carbohydrates: 20g, Fibre: 9g
INGREDIENTS
- 4 medium onions, cut into quarters
- 4 carrots, roughly chopped
- 4 celery sticks, roughly chopped
- 1 garlic bulb, cloves separated and peeled
- Olive oil, for drizzling
- 1 free-range chicken (ideally organic)
- Sea salt and freshly ground black pepper
- 1 lemon
- Handful of mixed fresh herbs (such as rosemary, bay leaves, thyme)
METHOD
1. Preheat the oven to 220C/fan 200C/gas 7.
2. Place the chopped vegetables and garlic cloves in a large roasting tin and drizzle with olive oil. Toss to coat and spread evenly.
3. Drizzle the chicken with olive oil, season with salt and pepper and rub all over. Place the chicken on top of the vegetables.
4. Prick the lemon a few times and place inside the cavity of the chicken, along with the herbs.
5. Place the tin in the oven and reduce temperature to 200C/180C/gas 6.
6. Roast for 1 hour 20 minutes, or until the chicken is cooked through and the juices run clear. Baste the chicken halfway through cooking. If the vegetables begin to look dry, add a small splash of water to the tin.
7. Once cooked, remove the roast from the oven and leave to rest for 10-15 minutes, before carving.
8. Serve the chicken and roasted vegetables along with the cooking juices from the tin.
