Science-Based Weight Loss Habits That Actually Work in Lebanon

By Judy Thameen | Registered Dietitian & Founder of Judina Nutri Clinic

Let’s face it: fad diets simply do not survive contact with reality. And they especially don’t survive in Lebanon, where our rich social lives, family traditions, and weekend gatherings revolve almost entirely around food.

If you have ever tried a highly restrictive diet, you know the cycle. You start strong on Monday, strictly avoiding carbs and fats, only to find yourself at a family lunch on Sunday surrounded by warak enab, kibbeh, and an endless spread of mezze. The restriction becomes too much, the diet breaks, and the guilt sets in.

When people search for the best dietitian in Tripoli, Lebanon, they are usually looking for a magic fix or a strict meal plan to follow. But after more than 20 years of clinical practice and helping thousands of patients at Judina Nutri Clinic, I can tell you the absolute truth about weight loss: the secret isn’t starving yourself. The secret is science-based flexibility.

Here is how you can build sustainable weight loss habits that actually work within our Lebanese lifestyle.

1. Ditch the “Good Food” vs. “Bad Food” Mentality

One of the most damaging things you can do for your metabolism and your mental health is moralizing food. Traditional Lebanese food is incredibly nutritious. However, when you label foods like bread or olive oil as “bad” or “off-limits,” you give them power. This mindset usually leads to binge eating the exact foods you were trying to avoid.

True, sustainable weight loss happens when you remove these labels. Everything can fit into a clinical, well-structured nutritional plan—even your favorite sweets or a Sunday family feast—as long as you understand balance.

2. Practice Strategic Portion Control, Not Elimination

You do not have to skip family lunches or bring your own Tupperware of plain chicken and broccoli to a gathering. Instead of eliminating the foods you love, master portion control.

• The Mezze Strategy: Lebanese mezze is fantastic for diet variety, but the calories can add up quickly. Choose a smaller plate. Take a spoonful of hummus, a serving of hindbeh or baba ghanouj, and prioritize the baked or grilled items over the deep-fried sambousek.
• Mindful Eating: Eat slowly. It takes about 20 minutes for your stomach to signal your brain that you are full. Enjoy the conversation, savor the flavors, and stop eating when you feel 80% full, rather than stuffed.

3. Change Your Food Sequencing: Veggies First, Protein Second, Carbs Last

This is a highly effective, science-backed habit that stabilizes your blood sugar and prevents the storage of excess body fat. You don’t have to change what you eat, just the order in which you eat it.

• Start with Fiber: Always begin your meal with a large serving of vegetables. Whether it’s a massive bowl of fattoush (ideally with toasted, not fried, bread) or a side salad, the fiber coats your digestive tract and slows down the absorption of glucose.
• Prioritize Lean Proteins: Next, move on to your proteins. Whether it’s grilled tawook, lean meat, or plant-based proteins like lentils and chickpeas, protein is the most satiating macronutrient. It keeps you full and protects your muscle mass during weight loss.
• Finish with Carbohydrates: By the time you reach for the rice, potatoes, or pita bread, you will already be partially full. You will naturally eat fewer carbs without feeling deprived, and the preceding fiber and protein will prevent a massive insulin spike.

4. Build a Lifestyle, Not a Prison

Dieting shouldn’t feel like a punishment. If your current eating plan requires you to isolate yourself from your culture, your friends, and your family, it is bound to fail.

Weight loss is a physiological process, but maintaining that weight loss requires habits that fit your actual life. Focus on hydrating properly, moving your body daily, sleeping well, and eating nutrient-dense Lebanese foods in proper portions.

At Judina Nutri Clinic, our approach is rooted in advanced nutritional science and decades of hands-on experience, ensuring you achieve your health goals without losing your culture in the process. Stop forcing your lifestyle to fit a rigid diet, and start building nutritional habits that fit your life.