Obesity expert behind Karl Stefanovic’s weight loss reveals the surprisingly easy diet he follows

Just last month, Karl Stefanovic weighed in at 105kg as he kickstarted his 10-week weight loss challenge. 

And now the obesity expert behind Karl’s fitness journey has revealed the surprisingly easy diet he’s given the Today Show star to shed the pounds. 

Speaking to Daily Mail Australia on Wednesday, Dr. Nick Fuller said it’s all about sustainable weight loss and that wholegrain carbs and even the odd cheat meal are allowed.

Dr. Fuller said Karl, 45, is following an interval weight loss program that focus on long term goals, rather than quick and easy fixes.  

The author and research leader said that Karl is ‘learning to retrain his brain’ to eat healthier foods, including the likes of fruits, nuts, seeds, avocado on wholegrain toast.    

‘Interval weight loss isn’t about all these [weight] drops, but losing it in small gradual steps so he loses it and keeps it off,’ Dr. Fuller explained. 

Dr. Fuller said a typical day means eating a bigger breakfast, a bigger lunch, and a small dinner. 

A sample diet, similar to the type Karl follows, includes an omelette on wholegrain bread for breakfast, or avocado on toast, with some fruit and yoghurt. 

For lunch, people should opt for a toasted sandwich made from wholemeal bread with a source of protein, including tuna or chicken and avocado, packed with salad. 

For dinner, a protein like fish, chicken or meat should be consumed with whole grain carbs like brown rice or quinoa, and unlimited salad or vegetables. 

‘As long as it’s balanced with a carb, protein, and healthy fat, to tick off for every meal,’ Dr. Fuller said.  

Cheat meals in the early stages of weight loss are encouraged once a week, so that you’re not ‘cutting them out.’  

Karl is on a 10-week weight loss journey and has vowed to lose 10kg. 

Dr. Fuller said that Karl has focused on a number of core principles – and that everyone should follow the basics if they want to lose weight. 

They include portion sizes, which can be controlled by using chopsticks to eat, focusing on food addiction and trying to crave natural foods over junk food, and making sure you get a good night’s sleep.  

‘No blue light after twilight… Poor quality sleep affects our food choices,’ Dr. Fuller said. 

Another principle includes the idea of the ‘full rainbow,’ making sure you fill your plate with a wholegrain carb, a source of protein and a good fat. 

Speaking about how well Karl is doing on his weight loss journey, Dr. Fuller said that Karl is a role model to others.  

‘It’s very confronting for anyone, let alone a national TV celebrity to jump on the scales and take the entire national audience on that journey with them,’ Dr. Fuller said. 

‘And the second thing is, no males ever do it. Often females put their hands up and say, “I have a weight problem and I’m going to do something about it and that’s very courageous.”

‘But it’s very rare that men do, because they often wait for a serious health scare,’ he said. 

Last month, Karl bravely jumped on the scales for a weigh in live on the Today Show. 

Just before weighing himself in the Today show kitchen, Karl admitted he was a little ’embarrassed’ about having his number revealed on national television.

‘It is pretty embarrassing and I have to admit that to go and say, “alright, I’m going to weigh myself on national TV”,’ he said. 

‘And I think people out there would be aware of that and even to weigh yourself in front of another person, it’s something that is done in your bathroom.’

Allison showed her support for Karl and said he didn’t have to jump on the scales on air.

‘You don’t have to do it,’ Allison said.

But Karl insisted and assured her ‘he was not upset about it’.

Dr. Fuller said that over the next ten weeks he wanted Karl to focus on long-term weight loss and healthy eating habits. 

In December, Karl joked about his weight after he was photographed at the beach in Byron Bay. 

He shared one of the shirtless paparazzi photos – in which he displayed a noticeably fuller figure – and joked that he looked pregnant.

It was just a hilarious way of confirming that his wife, Jasmine Yarbrough was pregnant and expecting their first child.

‘After a great deal of speculation… the rumours are true,’ he captioned the picture at the time.

After refusing to comment on the pregnancy rumours for several weeks, Karl broke his silence after Daily Mail Australia published photos of him and Jasmine taken in Byron Bay on December 14.

The post not only confirmed Jasmine’s pregnancy, but also showed that Karl doesn’t mind making a joke about his dad bod.

The pair, who married in a lavish ceremony in Mexico in December 2018, welcomed their daughter Harper May, on May 1.