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5 Best Foods That Actually Reduce Blood Sugar Levels, According to a Dietitian

Add them to your diet now.

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Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.


Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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Cheerful female nutrition adviser with green apple and tape measure smiling at camera, standing at clinic office, free space. Weight loss specialist promoting healthy eating habits
I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

Beautiful young woman on a gray background holds a strawberry.Shutterstock

The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lentils

Heap of raw lentils, closeupShutterstock

Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jar​8. Nuts and SeedsShutterstock

Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eggs

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Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

NEW YORK, NY - NOVEMBER 29: Author Dr. Mark Hyman speaks on stage during Food Myths vs Food Facts with Dr. Mark Hyman & Anahad O'Connor held at ABC Home & Carpet on November 29, 2016 in New York City. (Photo by Brent N. Clarke/Getty Images for The Earth Diet)
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Mark Hyman, MD, aka the “blood sugar doctor,” knows how much of an impact diet has on weight loss and gut health. By eating very specific gut-friendly foods, you can positively impact many aspects of health and wellness, including fighting obesity and chronic diseases. “I've learned to include some core foods into my diet on a regular basis, which I know are both probiotic foods and prebiotic foods, as well as fermented foods,” Dr. Hyman says. Here are three foods he recommends for weight loss, metabolism, and lower blood sugar.


Resistant Starch Foods

Plantains, green bananas, lentils, and Jerusalem artichokes are all examples of foods high in resistant starch that create a better gut environment. “Resistant starch means that rather than being absorbed by the body, it's not absorbed,” Dr. Hyman says. “So if it can't be absorbed and you can't use it as calories or fuel, what happens is it's eaten by the bugs in your gut. Now if it's the right kind of starch, it actually starts to fertilize the good bugs.” Dr. Hyman goes on to say this positively impacts metabolism and obesity.

High-Fiber Diet

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

Dr. Hyman enjoys a high-fiber, gut-friendly diet. “Tons of raw veggies and salads, cooked veggies. The other night, I had duck breast with shitake mushrooms, which are also high in compounds such as polysaccharides, which are helpful for immune function. I had steamed artichokes, which have prebiotic fibers, folate, and detoxification compounds. I had Japanese sweet potato and stir-fried asparagus, which is also a prebiotic food.

Fermented Foods

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Dr. Hyman always includes fermented foods in his diet. “I have miso, I have kimchi, I have sauerkraut, I like pickles, those are probiotic foods. I’ll make sure I eat the prebiotic foods with polyphenols. I tend to eat a lot of colorful fruits and vegetables.

RELATED:20 Superfoods for People Over 50

Good Fats

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Dr. Hyman emphasizes the importance of eating healthy fats and avoiding refined oils. “Avocados are great, nuts and seeds are great, extra virgin olive oil is great—I tend to stick to those fats.”

Protein Portions

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Dr. Hyman recommends eating a palm-sized portion of protein, whatever your age. “That can be plant proteins, but with plant proteins, you typically need to eat a lot more to get the same grams of protein.” Plant-based foods such as seitan are very high in protein.

Eat Your Shirataki Noodles

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Dr. Hyman recommends noodles as a perfect prebiotic food. “Not just any noodles, but a special kind of noodles called shirataki noodles. These are Japanese noodles made from konjac root. It’s a prebiotic food but also has tremendous power to slowly absorb glucose and fatty acids and other things that actually drive weight gain and obesity. You can enjoy them because they have no calories and no carbohydrates. It’s just fiber.”

RELATED: I Lost 134 Pounds After Saying Goodbye to These 6 Habits

The Joys of Jicama

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Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweet. Dr. Hyman loves putting sliced jicama in his salads. “Jicama is a great prebiotic,” he says. “You peel it and cut it into thin little matchstick slices… it’s crunchy, it’s got a nice taste to it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.


Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

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“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

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The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

For many of us, sugar is the hardest habit to break. It’s hidden in so many of the foods and drinks we consume daily, from breakfast cereals to salad dressings, and its addictive nature makes it difficult to give up. But reducing sugar doesn’t have to feel like a punishment. With the right strategies, you can cut back on sugar while still enjoying the foods you love and feeling satisfied. The key is to focus on balance, smart substitutions, and gradual changes that allow your taste buds to adjust over time. Whether your goal is to lose weight, feel more energized, or simply adopt a healthier lifestyle, these five easy rules can help you reduce your sugar intake without deprivation. Here’s how to take control of your diet and make sustainable, long-term changes for a healthier you.


RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Choose Whole Foods Over Processed Ones

Healthy,Food.,Balanced,Food,Cooking,Ingredients.,Clean,Diet,Eating.,TopShutterstock

Processed foods are often loaded with hidden sugars, even in savory items like sauces and breads. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains. These options not only have less sugar but also come packed with fiber and nutrients that keep you full and satisfied.

Read Nutrition Labels Carefully

Young,Woman,Checking,Nutrition,Label,On,Package,While,Buying,SaladShutterstock

Hidden sugars can be found under names like fructose, dextrose, or cane syrup. Get in the habit of reading nutrition labels and choosing items with little to no added sugars. Look for products with a 1:1 ratio of sugar to fiber to help balance blood sugar and prevent cravings.

RELATED: Man Lost 140 Pounds With These 9 Meal Prep Tips

Sweeten Naturally With Fruits and Spices

Mug,Of,Coffee,With,Beans,And,Cinnamon,On,Black,BackgroundShutterstock

When you’re craving sweetness, reach for natural options like berries, apples, or pears. Spices like cinnamon, nutmeg, and vanilla extract can also add flavor without the need for sugar. For example, try adding cinnamon to your morning oatmeal or coffee for a naturally sweet boost.

Find Healthy Swaps for Sugary Treats

Cubes,Of,Dark,Artisan,Chocolate.,Rich,Dark,Chocolate,With,WalnutsShutterstock

Love desserts? Swap ice cream for frozen Greek yogurt topped with fresh fruit or trade candy bars for a handful of nuts with dark chocolate. These alternatives satisfy your sweet tooth while offering protein and fiber to keep you feeling full.

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Cut Back Gradually

Coffee,Cup,,Beans,,Chocolate,And,Macaroons,On,Old,Kitchen,Table.

You don’t have to eliminate sugar all at once. Start by reducing the sugar in your coffee, switching to unsweetened drinks, or cutting portion sizes of desserts. Gradual changes allow your taste buds to adjust, making it easier to stick to your new routine without feeling deprived.

By incorporating these five rules into your daily life, you’ll naturally reduce sugar, improve your energy, and take control of your health—all while still enjoying the foods you love. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster