15 Best Vegetables and Fruits to Build Muscles

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        15 Best Vegetables and Fruits to Build Muscles
    Keep these fruits and vegetables on rotation.
By Ferozan MastMay 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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By Ferozan MastMay 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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Building muscle is important for many reasons—for example, it helps support bone health, burns fat, and encourages independence as we age. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," physical therapist Shawn Pedicini tells Harvard Health. "Don't forget to consistently challenge yourself as you progress. It's necessary to gain the muscle and strength changes you want and need." Here are 15 fruits and vegetables that help burn fat and build muscle.
Bananas
Shutterstock
Rich in carbs and potassium, bananas are a healthy, convenient snack to fuel your workout. “A medium banana offers about 105 calories, which provides fruits’ natural sugar, as well as 3 grams of fiber (A quick rule of thumb is that one serving of carbohydrates should provide at least 3 grams of fiber),” says Penn Medicine.
Watermelon
Shutterstock
Watermelon is not only delicious but can also aid in muscle recovery. “If you exercise outdoors, eating some juicy watermelon before or after your workout will aid in hydration and help provide energy,” Natalie Rizzo, RD, tells NBC News. “It also contains potassium, an important electrolyte lost in sweat.”
Dates
Shutterstock
Dates are convenient, easy to store, and a great way to fuel your muscle-building workouts.
"High in carbohydrates, potassium, and other minerals, dates are a solid fuel for performance and recovery," Katie Kissane, RD, CSSD, tells Men’s Journal. “Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal.”
RELATED:I Lost 35 Pounds With Intermittent Fasting and Here's How
Strawberries
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Strawberries are low in sugar and a great post-workout snack. “Strawberries are also very low in calories and fat, making them a great food choice if you're trying to lose weight,” says the American Sports and Fitness Association. “Strawberries are a delicious and healthy fruit you should eat more often. They contain many essential nutrients like vitamin C, manganese, and folic acid, which help keep your body strong and protect against disease.”
Sweet Potatoes
Shutterstock
Save your sweet potatoes for after your strength-building workout. “Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels,” nutritionist David Wiener from fitness app Freeletics tells Harper's Bazaar. “Sweet potatoes also contain vitamin C, which helps to prevent muscle catabolism (the breakdown of muscle tissue).”
Spinach
Shutterstock
Spinach contains nitrates, which are linked to improved muscle endurance. “More research is being done now to determine if increased nitrate in muscle translates to increased muscle strength and improved athletic performance,” Norman Hord, chair of the University of Oklahoma’s Department of Nutritional Sciences, tells CNN.
Beets
Shutterstock
Beet powder is rich in nitrate, which positively impacts workouts. “Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” Carly Sedlacek, RDN, LD, tells the Cleveland Clinic. “In athletic terms, that can help you perform better for longer.”
Peas
Shutterstock
Peas are an excellent source of plant-based protein. “Exercise triggers the breakdown of muscle protein, especially those exercises that include resistance training,” Natasha Trentacosta, MD, tells Cedars-Sinai. “High-quality protein sources like milk, eggs, soy, wheat, and peas can help restore and recover.”
RELATED:  This Is Exactly How to Lose Body Fat This Year
Lentils
Shutterstock
Lentils are rich in fiber and protein, which is important for fat-burning and muscle-building. “One cup contains about 18 grams of protein--more than other legumes like chickpeas or black beans!” says the American Sports & Fitness Association.
Broccoli
Shutterstock
Broccoli is full of vitamin C, which makes it ideal to aid in post-workout recovery. “Broccoli has as much vitamin C as an orange,” Megan Holdaway, RDN, tells Let’s Eat Healthy. “Vitamin C builds collagen, which forms body tissue and bone and helps heal cuts and wounds. It is a powerful antioxidant and protects the body from damage by free radicals.”
Garlic
Shutterstock
Garlic is helpful for muscle-building. “The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength,” Jim Stoppani, PhD, tells Muscle & Fitness. “Garlic has an interesting additional benefit, it has been shown to lower cortisol levels.”
Avocados
Shutterstock
Avocados are the ideal post-workout food high in potassium and magnesium. “Not getting enough magnesium can impair exercise performance and can increase the effects of oxidative stress from strenuous training,” Yasi Ansari, MS, RDN, CSSD, tells Runner’s World.
RELATED:20 Simple Tricks to Lose Weight by Walking
Blueberries
Shutterstock
“Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” Wiener says. “Complex carbs are important, as they digest slowly, staying in your system for longer, resulting in sustained energy and endurance. In addition, blueberries contain high amounts of water, which help to keep you hydrated during exercise.”
Coconut
Shutterstock
Coconut water is a great way to hydrate post-workout. “If the exercise session has lasted an hour or less, then water is all you need to replenish,” Dr. Trentacosta says. “If the workout was longer than an hour, however, then an option like coconut water can help you to replace the electrolytes that were lost while sweating through a long exercise session.”
Beans
Shutterstock
Beans are a great source of plant-based protein. “Foods rich in fiber and protein (like beans!) keep you satiated and help build lean muscle mass,” says Piedmont Health. “Lean muscle mass helps you burn more calories even when you're at rest.”
💪🔥Body Booster: Use peas in your post-workout meals for optimal muscle recovery. They are excellent plant-based protein sources that can help rebuild muscles after resistance training sessions.
carbswalkingintermittent fastinghealthy eatingproteinsupplements

        
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Nutrition & Diet
        15 Best Vegetables and Fruits to Build Muscles
    

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By Ferozan MastMay 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       
Building muscle is important for many reasons—for example, it helps support bone health, burns fat, and encourages independence as we age. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," physical therapist Shawn Pedicini tells Harvard Health. "Don't forget to consistently challenge yourself as you progress. It's necessary to gain the muscle and strength changes you want and need." Here are 15 fruits and vegetables that help burn fat and build muscle.
Bananas
Shutterstock
Rich in carbs and potassium, bananas are a healthy, convenient snack to fuel your workout. “A medium banana offers about 105 calories, which provides fruits’ natural sugar, as well as 3 grams of fiber (A quick rule of thumb is that one serving of carbohydrates should provide at least 3 grams of fiber),” says Penn Medicine.
Watermelon
Shutterstock
Watermelon is not only delicious but can also aid in muscle recovery. “If you exercise outdoors, eating some juicy watermelon before or after your workout will aid in hydration and help provide energy,” Natalie Rizzo, RD, tells NBC News. “It also contains potassium, an important electrolyte lost in sweat.”
Dates
Shutterstock
Dates are convenient, easy to store, and a great way to fuel your muscle-building workouts.
"High in carbohydrates, potassium, and other minerals, dates are a solid fuel for performance and recovery," Katie Kissane, RD, CSSD, tells Men’s Journal. “Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal.”
RELATED:I Lost 35 Pounds With Intermittent Fasting and Here's How
Strawberries
Shutterstock
Strawberries are low in sugar and a great post-workout snack. “Strawberries are also very low in calories and fat, making them a great food choice if you're trying to lose weight,” says the American Sports and Fitness Association. “Strawberries are a delicious and healthy fruit you should eat more often. They contain many essential nutrients like vitamin C, manganese, and folic acid, which help keep your body strong and protect against disease.”
Sweet Potatoes
Shutterstock
Save your sweet potatoes for after your strength-building workout. “Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels,” nutritionist David Wiener from fitness app Freeletics tells Harper's Bazaar. “Sweet potatoes also contain vitamin C, which helps to prevent muscle catabolism (the breakdown of muscle tissue).”
Spinach
Shutterstock
Spinach contains nitrates, which are linked to improved muscle endurance. “More research is being done now to determine if increased nitrate in muscle translates to increased muscle strength and improved athletic performance,” Norman Hord, chair of the University of Oklahoma’s Department of Nutritional Sciences, tells CNN.
Beets
Shutterstock
Beet powder is rich in nitrate, which positively impacts workouts. “Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” Carly Sedlacek, RDN, LD, tells the Cleveland Clinic. “In athletic terms, that can help you perform better for longer.”
Peas
Shutterstock
Peas are an excellent source of plant-based protein. “Exercise triggers the breakdown of muscle protein, especially those exercises that include resistance training,” Natasha Trentacosta, MD, tells Cedars-Sinai. “High-quality protein sources like milk, eggs, soy, wheat, and peas can help restore and recover.”
RELATED:  This Is Exactly How to Lose Body Fat This Year
Lentils
Shutterstock
Lentils are rich in fiber and protein, which is important for fat-burning and muscle-building. “One cup contains about 18 grams of protein--more than other legumes like chickpeas or black beans!” says the American Sports & Fitness Association.
Broccoli
Shutterstock
Broccoli is full of vitamin C, which makes it ideal to aid in post-workout recovery. “Broccoli has as much vitamin C as an orange,” Megan Holdaway, RDN, tells Let’s Eat Healthy. “Vitamin C builds collagen, which forms body tissue and bone and helps heal cuts and wounds. It is a powerful antioxidant and protects the body from damage by free radicals.”
Garlic
Shutterstock
Garlic is helpful for muscle-building. “The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength,” Jim Stoppani, PhD, tells Muscle & Fitness. “Garlic has an interesting additional benefit, it has been shown to lower cortisol levels.”
Avocados
Shutterstock
Avocados are the ideal post-workout food high in potassium and magnesium. “Not getting enough magnesium can impair exercise performance and can increase the effects of oxidative stress from strenuous training,” Yasi Ansari, MS, RDN, CSSD, tells Runner’s World.
RELATED:20 Simple Tricks to Lose Weight by Walking
Blueberries
Shutterstock
“Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” Wiener says. “Complex carbs are important, as they digest slowly, staying in your system for longer, resulting in sustained energy and endurance. In addition, blueberries contain high amounts of water, which help to keep you hydrated during exercise.”
Coconut
Shutterstock
Coconut water is a great way to hydrate post-workout. “If the exercise session has lasted an hour or less, then water is all you need to replenish,” Dr. Trentacosta says. “If the workout was longer than an hour, however, then an option like coconut water can help you to replace the electrolytes that were lost while sweating through a long exercise session.”
Beans
Shutterstock
Beans are a great source of plant-based protein. “Foods rich in fiber and protein (like beans!) keep you satiated and help build lean muscle mass,” says Piedmont Health. “Lean muscle mass helps you burn more calories even when you're at rest.”
💪🔥Body Booster: Use peas in your post-workout meals for optimal muscle recovery. They are excellent plant-based protein sources that can help rebuild muscles after resistance training sessions.

        
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        Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
    
Copyright musclemonsters/YouTube
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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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.
Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.
Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein
Copyright musclemonsters/YouTube
“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.
These 10 Foods Check the Boxes
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“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”
Whey or Vegan Protein Powder
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Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.
Eggs
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Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”
Oatmeal
Copyright musclemonsters/Instagram
Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”
RELATED:20 Superfoods for People Over 50
Turkey Breast
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Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”
Lentils and Legumes
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Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”
Sweet Potatoes
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Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Greek Yogurt
Copyright musclemonsters/YouTube
Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.
Spinach
Copyright musclemonsters/YouTube
Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”
Avocado
Copyright musclemonsters/YouTube
Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”
RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why 
Beef Jerky
Copyright musclemonsters/YouTube
And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        12 Best Foods For Men to Build Muscle
    

        Shutterstock/PAVEL ZENYUK
    
By Melissa Pfeister, cnMay 27, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
 See Full Bio 
                       Follow:
                       

   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.
Do you want to build those muscles AND lose inches?! Well, I have just the answer for you…PROTEIN! Yes, it seems so simple but can make the biggest difference. As a Stanford Medicine certified nutritionist and owner of my nutrition-based business, Stripped with Melissa, across the board that is the one food my clients don’t get enough of. Why protein though? Protein plays so many crucial roles in our body from helping the function of our tissues and organs to forming the major components of our muscles. Protein not only helps build our muscles but keeps them growing. Just like plants need water to thrive, muscles need protein just as much. The body, however, does not store protein the way it does other vitamins and nutrients so we must have it to use it. Protein is the fuel for your muscles and without it, especially for men as you start getting older, you can actually begin to lose muscle mass. So how do we get enough protein? Never fear, I have many protein-packed delicious foods right here!
1. Eggcellent Eggs!
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There are 7 grams of protein in one egg along with the yolk containing the vitamins, minerals, and antioxidants to build muscle. Eggs also contain all nine essential amino acids which make them a complete protein. Eggs are a great post workout snack, so hard boil some for on the go!
RELATED:12 Best Foods For Women to Build Muscle
2. Bananas
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Bananas might get a bad reputation because they are high in fructose, however, bananas are an amazing pre-workout food rich in potassium and easy to digest. There are so many nutrients packed in bananas that are important for growing those muscles!
3. Salmon
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Salmon is a complex protein and high in the omega-3 fatty acids EPA and DHA. Salmon contains a type of poly unsaturated fat that helps to reduce muscle loss and increase muscle mass!
4. Beans beans good for your heart… and muscles?
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Beans are high in fiber, vitamins, minerals AND low in fat. Beans also contain leucine which is one of the three amino acids needed to improve muscle growth.
Related: I Lost 10 Pounds in 50 Days with These 5 Hacks
5. Garlic
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A fun fact about garlic…it stimulates testosterone and inhibits cortisol. Testosterone is a key hormone in muscle growth and strength. So just say yes to the garlic!
6. Lean White Fish
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Fish like haddock, cod, and sole are high in protein and low in fat. This is the perfect combo to gain muscle mass all while keeping that figure lean and mean!
7. Say Please for the Cottage Cheese!
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Cottage cheese is high in protein and contains live cultures, which are the good bacteria helping your body break down and absorb the nutrients you need to get bigger and stronger!
8. Quinoa
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Quinoa is one of the highest protein grains! Along with protein, all the fiber packed in quinoa is great for digestion. A huge benefit of quinoa is that it contains all 9 amino acids our bodies can’t produce on its own in order to build muscle.
9. Lean Red Meat
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Lean red meat such as sirloin and tenderloin are loaded with protein, vitamin B12, zinc, and iron. It also contains all nine essential amino acids our body needs to build muscle AND prevent muscles from breaking down.
Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week
10. Oysters
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Oysters are naturally low in fat, an awesome source of protein, and high in zinc. Zinc is one of the vital minerals that supports testosterone production, the hormone we need to build muscle. So, grab some hot sauce and eat those oysters!
11. Greek Yogurt
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Yogurt is great for muscle building because it’s loaded with protein and low in calories.  Yogurt is great for blending with smoothies, baking, or having with some fresh cinnamon and berries to start your day!
Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”
12. Protein Powder
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Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.
Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Nutrition & Diet
        12 Best Foods For Women to Build Muscle
    
melissapfeister/Instagram
By Melissa Pfeister, cnMay 24, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
 See Full Bio 
                       Follow:
                       

   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.
Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein. 
Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing. 
How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!
1. Cows Milk
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Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.
2. Avocado Yay!!!
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I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!
Related: 14 Ways to Get Back in Shape
3. Nut Butter-licious!
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Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.
4. Oh, the Joy of Soy Protein!
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There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.
5. Lentils
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Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!
6. Amaranth
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Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!
RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds
7. Oat-tastic!
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Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!
RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds
8. Lean White Meat
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Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.
Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies
9. The Chicken of the Sea 
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Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!
10. Protein powder
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When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!
11. Collagen
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Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.
RELATED:50 Subtle Signs You May be Sick
12. Bestie Broccoli!
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I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab. 
Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Nutrition & Diet
        11 Superfoods to Maintain Muscle Mass As You Age
    

        Shutterstock
    
By Leah GrothMay 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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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.
Yes, you can eat your way to healthy muscles. “Maintaining muscle mass as you age is crucial for overall health and functionality,” explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, dedicated to crafting nutritionist-approved products that redefine the aging experience. Here are 11 superfoods that can help, “especially from a male perspective, and including the benefits of hydrolyzed collagen peptides,” he says. “Incorporating these superfoods into your diet can help maintain muscle mass, improve recovery, and support overall health as you age.”
Lean Beef
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Rich in high-quality protein, iron, and creatine, lean beef supports muscle repair and growth, explains Dillon. “I recommend a fatter cut if you’re in good physical condition as the added fat will help your testosterone levels too,” he says.
RELATED: I Lost 100 Pounds, and Here’s What I Do to Stay Lean
Chicken Breast
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Chicken breast is a staple for muscle building, says Dillon. “It provides essential amino acids with low-fat content,” he points out. It is also a good source of L-Arginine, “which is an amino acid that has a vasodilation effect which will support healthy blood flow.”
Eggs
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Eggs are a “natural multivitamin,” says Dillon. “They contain complete proteins and healthy fats, along with vitamins B6 and B12, crucial for energy and muscle recovery.”
RELATED:10 Long-Term Side Effects of Ozempic
Salmon
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Salmon is packed with omega-3 fatty acids, “which reduce inflammation and improve muscle protein synthesis,” says Dillon. “Add turmeric and black pepper to your diet for anti-inflammatory effects, too.”
Greek Yogurt
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Greek yogurt is also a great superfood for muscles. “It is high in protein and probiotics, and it supports gut health and muscle repair,” Dillon says.
Quinoa
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Quinoa is a complete plant-based protein with essential amino acids, fiber, and Magnesium, Dillon reveals. “Magnesium is crucial to maintain muscle mass. Try Magnesium Glycinate as it is high quality, more bioavailable, and is a natural sleep aid,” he suggests.
RELATED:8 Ways to Burn Calories at the Office
Almonds
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Almonds are a great nut for your muscles. “They provide healthy fats, protein, and magnesium, essential for muscle contraction and repair,” says Dillon.
Spinach
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Don’t forget to eat your greens. Spinach is rich in iron, magnesium, and nitrates, “which can enhance muscle efficiency and oxygen use,” says Dillon.
Sweet Potatoes
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Sweet potatoes are also great. “They are high in complex carbohydrates and beta-carotene. They provide sustained energy for workouts and recovery,” says Dillon.
RELATED:12 Fruits and Vegetables Most Contaminated With Pesticides
Hydrolyzed Collagen Peptides
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“Collagen peptides are easily absorbed and support connective tissue health, reducing joint pain and improving recovery times,” explains Dillon. “The compounding effect of supplementing your diet with hydrolyzed collagen peptides is a healthy glow, great skin, supple joints, and strong hair! It’s a must-have – I recommend CRYOGEN supplements collagen peptides as they’re easy to take and of the highest quality.”
Cottage Cheese
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His last recommendation is cottage cheese. “It contains casein protein, which digests slowly, providing a steady release of amino acids to support muscle repair overnight,” he says.
💪🔥Body Booster: Eat your eggs. Eggs are a natural multivitamin containing complete proteins, healthy fats, and vitamins B6 and B12, which are crucial for energy and muscle recovery.
Nutrition & Diet
        4 Red Flags You're Eating Too Many Carbs, According to a Doctor
    

        Copyright Dr. Mindy Pelz/YouTube
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

            
                Understanding the Carb Effect
            
            
        Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

            
                Your Energy Crashes After Meals
            
            
        ​DehydrationShutterstockThe first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

            
                You Can't Control Your Cravings
            
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockConstant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

            
                Your Weight Loss Has Stalled
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockIf you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

            
                Your Skin Is Breaking Out
            
            
        ​Skin ProblemsShutterstockYour complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

            
                Not All Carbs Are Created Equal
            
            
        ShutterstockDr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

            
                Try the One-Week Natural Carb Challenge
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockReady to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

            
                Listen to Your Body's Signals
            
            
        ​Lack of SleepShutterstockYour body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

            
                Morning Matters Most
            
            
        ​Don’t Skip BreakfastShutterstockBe especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

            
                Finding Your Personal Carb Balance
            
            
        ​Measuring Success Beyond the ScaleShutterstockThe key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You
    

        Copyright Brittany Rose GLP1/YouTube
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

            
                Trust Only Your Doctor With Dosing Decisions
            
            
        When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                It's Not As Complicated As The Internet Claims
            
            
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The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

            
                Water Will Save Your GLP-1 Experience
            
            
        ​1. Hydrate the Right WayShutterstockThe simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

            
                Your Journey Won't Look Like Anyone Else's
            
            
        ​Beware of Comparing Yourself to Online Success StoriesShutterstockComparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."
RELATED:20 Possible Ozempic Side Effects

            
                Therapy Is The Missing Prescription
            
            
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Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

            
                Adopt The 80/20 Rule For Sustainable Success
            
            
        ​Indulge in ModerationShutterstockRigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

            
                Document Your Transformation
            
            
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The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Counting Isn't Always Necessary
            
            
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Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

            
                Make Hydration A Priority Habit
            
            
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If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.
RELATED:20 Things to Avoid While on Ozempic

            
                This Is A Transformation, Not Just Weight Loss
            
            
        ​Weigh Yourself DailyShutterstockThe physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        She Lost 49 Pounds and Kept It Off by Eating These 5 Satiating Foods
    

        Lose 20 Pounds by Summer with My Simple 5-Step Plan
    

        Copyright ruthsoukup/Instagram
    
By Leah SuzanneApr 28, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Have you been struggling with your weight, even though you're eating less and exercising more? You might be making the wrong food choices. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of followers on Instagram. In a new post, she reveals some of her go-to foods for weight loss and maintenance. “5 foods I eat every day to maintain my 49-pound weight loss in my 40s,” she writes.

            
                Eating Less Isn’t the Answer
            
            
        
View this post on Instagram
A post shared by Ruth Soukup | Midlife Health & Mindset Coach (@ruthsoukup)
Ruth starts off by explaining that the foods you choose are important. “EATING LESS ISN’T THE ANSWER. Here’s what actually works after 40. If you’ve been cutting calories, skipping meals, and still not seeing the scale budge… It’s not because you’re doing it wrong. It’s because you’ve been told the wrong thing,” she says.

            
                She Struggled with Her Weight Loss for Over a Decade
            
            
        
View this post on Instagram
A post shared by Ruth Soukup | Midlife Health & Mindset Coach (@ruthsoukup)
“After struggling with my weight for more than a decade—gaining, losing, gaining again—I finally lost 49 pounds at age 43. And I’ve kept it off ever since. Not by dieting. Not by starving. And definitely not by counting every bite. Instead, I started focusing on the foods that actually heal your metabolism and help your hormones work for you—not against you. Here are 5 foods I eat daily to keep my body in fat-burning mode,” she says. 

            
                Red Meat
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockThe first food she eats on repeat is red meat. “Full of protein, iron, zinc, and healthy fats that fuel your metabolism and support hormone production,’ she says.

            
                Eggs with Yolk
            
            
        ​Power-Packed BreakfastShutterstock“Eggs with the yolks” is her second food. “Nature’s perfect food. Packed with choline, B vitamins, and fat-soluble nutrients your brain and body need, she says.

            
                Fermented Veggies
            
            
        ​Probiotic Foods: SauerkrautShutterstockUp next, fermented veggies. “Like kimchi or sauerkraut. They feed your gut, boost immunity, and reduce inflammation,” she explains.

            
                Real Butter
            
            
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She also eats real butter regularly. “Rich in butyrate and healthy saturated fats that help stabilize blood sugar and support hormone function,” she says.

            
                Electrolytes
            
            
        ​Electrolytes Are Absolutely EssentialShutterstockThe last item on her list? Electrolytes. “Especially sea salt and LMNT. Essential for energy, hydration, and hormonal balance (especially during detox or fasting),” she says.

            
                These Foods Make Weight Loss “Simple and Sustainable”
            
            
        
View this post on Instagram
A post shared by Ruth Soukup | Midlife Health & Mindset Coach (@ruthsoukup)
She finishes off the post by revealing why these foods work. “This is what finally worked for me. Real food. Zero deprivation. No drama. And the best part? It’s simple—and sustainable,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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