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11 Carbs That Burn Fat Instead of Storing It, Says Nutrition Coach

Eat these nutrient-dense carbs to boost metabolism and burn fat.

Joanna Soh Official
11 “Smart” Carbs to Help You Lose Weight and Burn Fat Fast
Copyright Joanna Soh Official/YouTube/Shutterstock

We've all been there – standing in front of the mirror, promising ourselves to cut out carbs completely to lose those extra pounds. But certified personal trainer and nutrition coachJoanna Soh wants you to think twice before eliminating this essential nutrient from your diet. "We have been brainwashed to believe that carbs will make you fat and that you should stay away from them. Well, that's absolute rubbish because not all carbs are created equal," says Joanna.


What Makes a Smart Carb?

According to Joanna, smart carbs are nutrient-dense powerhouses that can actually help you lose weight. They're high in fiber, improve digestion, stabilize blood sugar, sustain energy levels, keep you fuller longer, and improve physical performance – all without being highly refined.

1. Sweet Potato: The Longevity Secret

"Do you know that the Okinawan staple food is purple sweet potato?" Joanna asks in her post, pointing to the remarkable longevity of Okinawa's residents. With men living to 85 and women to 87.3 years on average, their diet rich in sweet potatoes might be onto something. Compared to regular potatoes, sweet potatoes contain fewer calories and starch while packing 3,000 times more vitamin A per cup.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

2. Bananas: Your Pre-Workout Friend

Struggling with bloating? Joanna recommends bananas as your go-to solution. "Bananas are very rich in potassium, a natural diuretic which will reduce water retention and bloating, giving you a flatter belly," she explains. Just two bananas before your workout can fuel up to 90 minutes of steady-paced cardio.

3. Squash: The Low-Calorie Nutrient Powerhouse

"I love squash," Joanna shares, noting that 100 grams of baked squash contains only 37 calories while being loaded with vitamins A, C, and calcium. These nutrients enhance workout performance, reduce fatigue, and help maintain bone health and youthful appearance.

4. Oats: The Breakfast Champion

Start your day right with oats, Joanna advises. Their high soluble fiber content acts like a sponge, keeping you satisfied until lunch. "Choose pure rolled oats and add your own toppings such as nuts and seeds, fruits or cinnamon powder," she recommends, warning against instant varieties with added sweeteners.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

5. Beetroot: The Endurance Booster

Want to enhance your workout performance? Joanna points to research showing that drinking beetroot juice can increase cycling endurance by 16%. This non-starchy vegetable is naturally sweet and packed with inorganic nitrates that improve muscle efficiency.

6. Quinoa: The Complete Protein

"Quinoa is incredibly popular because it contains all 9 essential amino acids, which our body needs to build and maintain lean muscles," Joanna explains. Every cup of cooked quinoa contains 8g of protein and 5g of fiber with no saturated fats, making it an excellent gluten-free option for weight loss.

7. Buckwheat: The Pasta Alternative

Despite its name, Joanna notes that buckwheat isn't related to wheat at all. She suggests trying buckwheat noodles (soba) as a healthier pasta alternative: "Each cup of cooked soba noodles contain about 113 calories, whereas spaghetti contains 220 calories and the whole wheat version contains 174 calories."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

8. Barley: The Ancient Superfood

"This underrated grain is one of the world's oldest superfoods," Joanna shares. With its anti-inflammatory properties and appetite-suppressing qualities, barley can help reduce cravings while keeping bloating at bay. Half a cup of cooked pearl barley contains just 97 calories while providing 20-25% of your daily fiber needs.

9. Black Beans: The Belly Fat Fighter

Black beans pack a powerful protein punch while fighting belly fat. "Bean eaters have a 23% lower risk of expanding waistlines and 22% lower risk of being obese," Joanna shares. Half a cup provides 7.5 grams of protein and 8 grams of fiber, making them an excellent choice for both plant-based and meat-eaters.

10. Amaranth: The Rising Star

This quinoa-like grain is gaining popularity worldwide. According to Joanna, one cup of cooked amaranth provides 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein – significantly more nutritious than white rice. "Popped amaranth can be added onto toast and even into granola bars," she suggests.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

11. Popcorn: The Guilt-Free Snack

Don't feel guilty about this snack! "Air-popped popcorn is a great low-calorie snack to include in your diet," Joanna explains. At just 31 calories per cup, it's more satisfying than pretzels or chips – just avoid flavored varieties that add unnecessary fats and sugars.

Listen to Your Body

If you're constantly hungry, unsatisfied after meals, or feeling low on energy, Joanna suggests these might be signs of carb deficiency. "Consume smart carbs in moderation and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Joanna Soh Official
11 “Smart” Carbs to Help You Lose Weight and Burn Fat Fast
Copyright Joanna Soh Official/YouTube/Shutterstock

We've all been there – standing in front of the mirror, promising ourselves to cut out carbs completely to lose those extra pounds. But certified personal trainer and nutrition coachJoanna Soh wants you to think twice before eliminating this essential nutrient from your diet. "We have been brainwashed to believe that carbs will make you fat and that you should stay away from them. Well, that's absolute rubbish because not all carbs are created equal," says Joanna.

What Makes a Smart Carb?

According to Joanna, smart carbs are nutrient-dense powerhouses that can actually help you lose weight. They're high in fiber, improve digestion, stabilize blood sugar, sustain energy levels, keep you fuller longer, and improve physical performance – all without being highly refined.

1. Sweet Potato: The Longevity Secret

"Do you know that the Okinawan staple food is purple sweet potato?" Joanna asks in her post, pointing to the remarkable longevity of Okinawa's residents. With men living to 85 and women to 87.3 years on average, their diet rich in sweet potatoes might be onto something. Compared to regular potatoes, sweet potatoes contain fewer calories and starch while packing 3,000 times more vitamin A per cup.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

2. Bananas: Your Pre-Workout Friend

Struggling with bloating? Joanna recommends bananas as your go-to solution. "Bananas are very rich in potassium, a natural diuretic which will reduce water retention and bloating, giving you a flatter belly," she explains. Just two bananas before your workout can fuel up to 90 minutes of steady-paced cardio.

3. Squash: The Low-Calorie Nutrient Powerhouse

"I love squash," Joanna shares, noting that 100 grams of baked squash contains only 37 calories while being loaded with vitamins A, C, and calcium. These nutrients enhance workout performance, reduce fatigue, and help maintain bone health and youthful appearance.

4. Oats: The Breakfast Champion

Start your day right with oats, Joanna advises. Their high soluble fiber content acts like a sponge, keeping you satisfied until lunch. "Choose pure rolled oats and add your own toppings such as nuts and seeds, fruits or cinnamon powder," she recommends, warning against instant varieties with added sweeteners.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

5. Beetroot: The Endurance Booster

Want to enhance your workout performance? Joanna points to research showing that drinking beetroot juice can increase cycling endurance by 16%. This non-starchy vegetable is naturally sweet and packed with inorganic nitrates that improve muscle efficiency.

6. Quinoa: The Complete Protein

"Quinoa is incredibly popular because it contains all 9 essential amino acids, which our body needs to build and maintain lean muscles," Joanna explains. Every cup of cooked quinoa contains 8g of protein and 5g of fiber with no saturated fats, making it an excellent gluten-free option for weight loss.

7. Buckwheat: The Pasta Alternative

Despite its name, Joanna notes that buckwheat isn't related to wheat at all. She suggests trying buckwheat noodles (soba) as a healthier pasta alternative: "Each cup of cooked soba noodles contain about 113 calories, whereas spaghetti contains 220 calories and the whole wheat version contains 174 calories."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

8. Barley: The Ancient Superfood

"This underrated grain is one of the world's oldest superfoods," Joanna shares. With its anti-inflammatory properties and appetite-suppressing qualities, barley can help reduce cravings while keeping bloating at bay. Half a cup of cooked pearl barley contains just 97 calories while providing 20-25% of your daily fiber needs.

9. Black Beans: The Belly Fat Fighter

Black beans pack a powerful protein punch while fighting belly fat. "Bean eaters have a 23% lower risk of expanding waistlines and 22% lower risk of being obese," Joanna shares. Half a cup provides 7.5 grams of protein and 8 grams of fiber, making them an excellent choice for both plant-based and meat-eaters.

10. Amaranth: The Rising Star

This quinoa-like grain is gaining popularity worldwide. According to Joanna, one cup of cooked amaranth provides 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein – significantly more nutritious than white rice. "Popped amaranth can be added onto toast and even into granola bars," she suggests.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

11. Popcorn: The Guilt-Free Snack

Don't feel guilty about this snack! "Air-popped popcorn is a great low-calorie snack to include in your diet," Joanna explains. At just 31 calories per cup, it's more satisfying than pretzels or chips – just avoid flavored varieties that add unnecessary fats and sugars.

Listen to Your Body

If you're constantly hungry, unsatisfied after meals, or feeling low on energy, Joanna suggests these might be signs of carb deficiency. "Consume smart carbs in moderation and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
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 trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Abram Anderson
Abram Anderson/Instagram
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.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.


Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending 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 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.

Keto, Caveman, Mediterranean, Atkins, the list goes on. There are so many diets that people use to lose weight. However, according to one expert, there is one that trumps the rest when it comes to losing body fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a viral YouTube video, he reveals that he has found the “number one diet to lose fat.” Ethier explains that “it's tough to lose fat, let alone keep it off. But there's a reason why the old saying abs are revealed in the kitchen is still around because it's true.” Most of “even the popular diets that work tend to have more cons than pros,” he adds. “Today, I'm sharing the size back diet that's simple, easy to stick to, and just works. Here's everything you need to know.”


All Fat Loss Diets Have One Goal: Eat Fewer Calories Than You Burn

Nutritional label with focus on calories.Shutterstock

“First off, you must understand that all fat loss diets, regardless of what you call it, have one simple goal: To get you into a calorie deficit where you're eating fewer calories than you burn every day,” he says. “But in the diet, I'll be showing you today, rather than cutting out foods, the first step is actually the opposite: Eat more. Not just any food, though.”

You Need to Eat More Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

What do you need to eat more of? Protein, he says. “One study published back in 2005 had participants change nothing else aside from eating twice as much protein as they usually do. You'd expect that since they were eating more, they would gain weight, right? Well, here's what actually happened.”

After Increasing Protein, People Ate Less Calories

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it. And after sticking to their high protein diet for 12 weeks, they lost almost 10 pounds of fat,” he says.

This Is Because Protein Is Filling

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

“Now, as for why this happened, part of it is because protein is extremely filling,” he says. “Try to eat 400 calories worth of chicken breasts compared to a bowl of cereal, and you'll be shocked with just how long you stay full.”

When You Eat Protein, Your Body Will Burn Off Fat for Energy

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.Shutterstock

He says that “the real power of protein is that when you're in a calorie deficit, your body can choose to burn off either fat or muscle for energy.” And, “eating enough protein, ideally at least 0.8 grams per pound of your body weight per day, it sends a powerful signal to your body to keep your muscle and burn off your fat for energy.”

You Are Also More Likely to Keep Fat Off

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And, you won’t just burn fat, but keep it off. “This is why high protein diets not only lead to more fat loss during the diet but have also been shown to be more effective at preventing fat regain after the diet is over,” he says. This doesn’t mean you have to eat chicken breasts for every meal. He recommends choosing sources you actually enjoy.

Cutting Carbs Will Also Help You Lose Weight

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“So we're gonna continue the theme of eating more, but now with carbs,” he says, telling a story about how he once cut all carbs, “bread, rice, candy, even ketchup, anything that contains some form of carbs,” out of his diet. “By day three of this, I felt like complete crap, super low energy, and my gym performance sucked. Now, after about a week, I actually did end up losing about five pounds, but I was confused because I didn't look or feel any better.”

Your Body Will Use Other Sources for Energy

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He said that your body will eventually “adapt to this” and learn to use other sources for energy. “But the research is clear: As long as you're in the calorie deficit and eating enough protein, you'll lose fat regardless of if you're eating a ton of carbs or none at all.”

He Recommends Saving Carbs for Before and After Workouts

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“The calories from carbs add up fast. If you're currently overeating, then you probably will need to cut back on some of your carbs or at least choose less processed carbs that can keep you fuller for fewer calories,” he says. “A good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy and then add them into my other meals.”

Limit Fats

Foods rich in fats. Main food group - macronutrient fats. Top viewShutterstock

Next up, fats. “Unlike carbs and protein, which only contain four calories per gram, fats are much easier to overeat with because they contain more than double the calories at nine calories per gram,” he says.

Don’t Cut Them, Just Eat in Moderation

Woman spraying cooking oil onto delicious salad at wooden table against blurred green background, closeupShutterstock

“But just like with carbs, you shouldn't completely cut out your fats,” he says. Instead, “just have them in moderation or try to make swaps like using skim milk instead of full cream spray oil instead of cooking oil, choosing less fatty cuts of meats or using a lower calorie salad dressing.”

You Will Lose Weight on Strict Diets, But You Are Likely to Gain It Back

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

He also talks about a 2021 study that had subjects follow a strict meal plan. “The goal was to put them in a calorie deficit, and they weren't allowed to substitute any of the foods they were given. After ten weeks, the results were great. On average, the participants lost about seven pounds of fat. But here's the catch. As soon as the diet was over, most of them quickly regained the fat they lost. This is because sticking to strict meal plans doesn't actually teach you the proper habits of sustaining fat loss in the long run,” he says.

The Number One Diet to Lose Weight: The Balanced Plate Concept

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Enter the top diet for fat loss, the balanced plate concept. “Instead of rigidly planning out your meals, most of your meals should look something like this: First, fill a quarter of your plate with a protein source like the ones I showed earlier. Next, to keep you full, fill half of your plate with vegetables and or fruits. And then lastly, balance out the last quarter of your plate with either carbs and or fats,” he says. You can also apply this concept when eating out.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Also, Pay Attention to How Often You Eat

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He adds that one factor most people overlook is how often they eat. “I used to think skipping meals was a great idea. If I didn't eat much or just snack lightly throughout the day, I wouldn't be getting many calories in, and that would surely lead to a calorie deficit. But this quickly became a nasty cycle. I'd end up feeling like crap by the end of the day, and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied,” he says. “Generally, you should avoid ever getting to a point where you're feeling dizzy, have low blood sugar, and want to eat everything in sight.”

You Can Also Try Intermittent Fasting

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He also brings up intermittent fasting, “where you don't eat your first meal until usually around 12:00 PM and then don't eat anything past 8:00 PM,” he explains. “I've personally used this in the past, and it worked really well, not because it's magic, but because it can make sticking into a calorie deficit easier by fitting all your meals into a smaller time window.”

He Sticks to a Regular Schedule of 3 to 4 Meals

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“I prefer a more regular scheduled eating with at least three to four main meals per day, spread out by around three to four hours from each other, and then I'll just add in one to two snacks or fruit between my meals when I'm the most hungry,” he continues. “Just keep in mind that your body will need time to adjust if you change your eating schedule. But if done properly, you should feel improved and consistent levels of energy throughout your whole day.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Where You Eat Matters Too

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“Speaking about when you eat, did you know that where you eat also matters? This study, published in 2021, analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of a TV,” he reveals.

Also, Slow Down Your Eating

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“In addition to this, a few other interesting studies have shown that slowing down your meal by taking more bites, using chopsticks, or eating with small utensils all has a powerful effect on reducing hunger and potentially boosting fat loss,” he notes.

Make Small Changes at a Time

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“Sure, bodybuilders and hardcore fitness guys like myself have no problem losing fat fast if needed, but you'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently, rather than losing a pound or two on some weeks and then gaining it all back again on other weeks,” he says.

RELATED: Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight

Create a Diet You Can Enjoy

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“But just keep in mind that you will mess up at some point. Maybe you'll binge eat really bad one night, or maybe you'll have a cheat meal gone wrong, and that's okay. It's happened to me countless times. One meal or even a whole day of eating junk won't ruin your progress, but if you find yourself cheating on your diet too often, then that's often a sign that you need to make it more enjoyable,” he says. “Create a diet you actually enjoy because that's what you'll be more likely to stick to in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
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.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
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.

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

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Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

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How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

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How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

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How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

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How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

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How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

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Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

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Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

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Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
Copyright low.carb.love/Instagram
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 trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.