My Honest Guide to a Real Weight Loss Diet That Works – From Dr. Kermany

Hi, I’m Dr. Kermany. As a medical doctor who has helped many people with their weight and health, I want to give you real advice that actually works. No gimmicks. No fake promises. Just facts.

If you're like most people, you've probably tried diets before. Maybe you lost a few pounds, but then gained them back. Or maybe nothing changed at all. I understand. That’s why I want to talk to you today about what a real weight loss diet should look like—simple, safe, and science-backed.

Why Most Diets Don’t Work

Let’s start with the truth: Fad diets fail. They cut out whole food groups, leave you feeling hungry, and mess with your body’s natural rhythm. When you eat too little or skip meals, your body slows down your metabolism. That means your body holds on to fat instead of burning it.

Real weight loss doesn't come from starving. It comes from feeding your body the right food at the right time.

What a Real Weight Loss Diet Looks Like

Here’s the foundation of a healthy, sustainable weight loss diet:

1. Eat Whole Foods

Stick to foods that don’t come in packages. Think:

• Fresh fruits like apples, berries, oranges
• Vegetables like broccoli, spinach, carrots
• Lean protein like eggs, chicken, fish, tofu
• Whole grains like oats, brown rice, quinoa
• Healthy fats like nuts, avocado, olive oil

These foods help your body feel full and satisfied without overeating.

2. Control Portion Size

Even healthy food can lead to weight gain if you eat too much. Try using smaller plates. Learn what a portion looks like:

• Protein: about the size of your palm
• Grains: about the size of your fist
• Vegetables: as much as you can hold in both hands

My Daily Meal Plan for Weight Loss

Breakfast:

Oatmeal with banana and a spoon of peanut butter

Lunch:

Grilled chicken salad with olive oil and vinegar

Snack:

Greek yogurt or a handful of almonds

Dinner:

Grilled salmon, steamed broccoli, and brown rice

Drink:

Mostly water. Skip soda and fruit juice.

Timing Matters

Your body needs fuel during the day. Don’t skip breakfast. Try to eat every 3–4 hours to avoid getting too hungry. When you get too hungry, you’re more likely to overeat.

What to Avoid

• Sugary drinks – soda, energy drinks, sweet tea
• Processed snacks – chips, cookies, packaged bars
• Too much salt – it can cause bloating and cravings
• Skipping meals – this messes up your blood sugar
• Exercise Helps, But Food Comes First

Walking, jogging, or even dancing for 30 minutes a day can help boost weight loss. But no workout can fix a poor diet. What you eat matters most.

Mindset Is Key

Weight loss is not just about your body. It’s about your mind. Be patient. Set small goals. Celebrate wins like losing 5 pounds or saying no to junk food. This is a journey, not a race.

Final Advice from Dr. Kermany

I’ve helped hundreds of patients lose weight safely. Here's what I always tell them:

“You don’t need a fancy diet. You need a real plan, real food, and real support.”

If you follow a balanced, whole-food diet, control your portions, and stay consistent, you will see results. It won’t happen overnight—but it will happen. And it will last.

Ready to Start?

Start simple. Pick one small change today. Maybe it's drinking water instead of soda. Maybe it’s cooking dinner instead of ordering fast food.

Remember: Small wins add up to big results.

If you need help, guidance, or a custom plan, reach out. I’m Dr. Kermany—and I’m here to help you reach your healthiest weight the right way.