Tim Spector: Weight-loss jabs are fine… if we stop eating junkThe nutrition expert says that while millions are using drugs like Ozempic to lose weight, the importance of a healthy diet is being neglectedTim Spector says he eats a Jaffa Cake only “once every couple of months”KATIE WILSON FOR THE TIMESSunday January 04 2026, 12.01am, The Sunday TimesMore people than ever are using weight-loss injections but not enough is being done to improve their diets, Tim Spector, the leading nutrition expert, has warned. “If we only obsess over weight then we’re missing half the problem,” he said. “Keeping diet preferences the same and still eating harmful, high-processed foods, even if you eat less of them, messes up the gut microbes.”Spector, a genetic epidemiologist and creator of Zoe, the personalised nutrition app, believes that while weight loss undoubtedly reduces the risk of many diseases, failing to improve our diet “still predisposes people to cancer and mental health issues”.In October 2024, Wes Streeting, the health secretary, announced the rollout of GLP-1s such as Mounjaro as a measure to address obesity. About 2.5 million people in the UK are now using weight-loss jabs, and British adults have lost an average of about 8kg (1st 3lb) in weight in the past two years, according to a large analysis by the online medical provider Zava.But Spector is concerned that the NHS and the government are failing to educate patients on nutrition. In Britain, 57 per cent of daily energy intake derives from ultra-processed foods (UPFs), and an even higher proportion (66 per cent) for adolescents.AdvertisementSpector said: “It is a disgrace. The messaging is still about less calories, less fat, less salt, less sugar. There’s nothing about the quality and satiety of foods which reduce cravings naturally. Unless the two things go together, weight loss medication is going to be a temporary fix and people are going to end up back where they started.”Tim Spector’s tips for 2026Change your breakfast. The best way to change your diet is to optimise your first meal of the day. Give up the ultra-processed cereals, and go for whole foods like full-fat Greek yoghurt, full-fat kefir, mixed berries and nuts. You won’t be hungry again three hours later.Aim to eat 30 plants a week. Plants include vegetables, fruit, nuts, seeds, herbs and spices, so it’s not as hard as it sounds.Increase your intake of fermented foods, aiming for three a day. This is good for your brain health and reduces inflammation.Cut out high-risk processed foods as much as possible by looking at the ingredients on the back of packets.Don’t neglect sleep and movement. An extra half an hour a day will make a difference.Spector is in favour of GLP-1 medications but fears the emphasis on weight loss could distract from the importance of gut health: “We shouldn’t be frightened of them but we need to use them properly. We’re not currently using them properly. People are jus Read More