Skip to content
Nutrition & Diet
✓Fact-Checked

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

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

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

15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight  

Fitness coach reveals easy food subs that will keep you happy and help you lose weight.

Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.
Shutterstock
Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Daniel Maman (@danielmamanfit) is an online fitness coach who helps people lose weight in the right and sustainable way by making healthy diets and fitness changes to their lifestyles. In two recent viral videos, he explains that you don’t have to deprive yourself of stuff you love to lose weight. Instead, you can make healthy swaps. Here are 15 food swaps that will save you hundreds of calories a day and help you lose weight. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Swap Eggs for Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

His first recommendation is a breakfast favorite. “Don't eat eggs. Eat egg whites,” says Maman.

“Egg whites will be lower in calories but then you are also missing out on all of the good nutrients found in the yolk,” says says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Swap Soda for Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

“Don't drink regular soda. Drink diet soda,” is his second swap. “Yes, diet soda will be calorie-free versus a lot of sugar in regular soda, which means a lot of empty calories that don’t provide any fullness either,” agrees Collingwood.

Swap Bread for Rice Cakes

Round rice cakes in red plate on wooden background close upShutterstock

Next, Maman tackles carbs. “Don't eat bread. Eat rice cakes,” he recommends. “Rice cakes really don’t have much nutritional value at all,” Collingwood disagrees. “They are puffed white rice that are very high glycemic.” Bread, “if choosing whole grain/whole wheat can have fiber, antioxidants, and a little bit of protein so it has more nutritional value and is more filling,” she points out. “Even if it has a few more calories it is worth it because it is filling versus rice cakes that are just puffed air.”

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Swap Ice Cream for Sorbet

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

“Don't eat ice cream; instead, eat sorbet,” recommends Maman. “Sorbet is a good choice because it doesn’t have the fat that ice cream has, but it is still high in sugar and doesn’t have much nutritional value,” says Collingwood. However, “still be aware of portion size,” she warns.

Swap Cereal for Protein Cereal

Puffed rice breakfast cereal in a wooden bowl with juice and a milk jugShutterstock

“Don't eat plain old cereal. Have protein cereal,” says Maman. “Cereal can be high in sugar, low in fiber, and not be very filling,” agrees Collingwood. “Cereals with extra protein and/or fiber are a much better choice to keep you full for longer.”

Swap Cream Cheese for Cottage Cheese

cottage cheese in a wooden bowlShutterstock

“Don't eat cream cheese. Eat cottage cheese,” says Maman. “Cottage cheese is an excellent source of protein and also has calcium and other nutrients. Cream cheese is not very filling,” agrees Collingwood. While she agrees it is a good swap, she is not sure how practical it is. “Cottage cheese on a bagel? I guess it could work,” she says.

Swap Peanut Butter for Peanut Butter Powder

Jar with peanut butter on peanut background, close upShutterstock

“Don't eat peanut butter. Eat peanut butter powder,” Maman suggests. Collingwood agrees that this is a great swap. “Peanut butter powder is high in protein but has a lot of the fat removed so the calories are much lower,” she says.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Swap Pasta for Chickpea Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

“Don't eat pasta. Use chickpea pasta,” Maman suggests. Collingwood is a big fan of chickpea pasta as well. “It tastes the same and much higher in protein and fiber so it’s more filling,” she says.

Swap Potato Chips for Quest Chips

Los Angeles, California, United States - 02-01-2023: A view of several packages of Quest protein chips, on display at a local grocery store.Shutterstock

“Don't eat potato chips. Use Quest protein chips,” encourages Maman. “Good swap!” agrees Collingwood. “Quest chips are delicious (unlike many protein chips) and have a lot of protein to keep you full.”

Swap 2% Milk for Almond or Skim Milk

Woman drinking milkShutterstock

“Stop using 2% milk instead. Use almond or skim milk,” says Maman. “Skim milk has just as much protein and vitamins and minerals as 2% milk but fewer calories and fat,” Collingwood explains. However, she points out that almond milk doesn’t have protein “and all of the nutrients are fortified in and may or may not be as high as cow’s milk,” she says. “Read labels carefully because there may be a lot of added sugar as well.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Swap Sour Cream for Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

“Don't eat sour cream. Eat Greek yogurt instead,” Maman suggests. “​​Plain Greek yogurt is an excellent sub for sour cream in recipes and even on top of a baked potato. You get a lot of protein and calcium with fewer calories,” agrees Collingwood.

Swap Butter for Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Don't eat butter instead. Use avocado,” Maman says. Collingwood agrees. “Avocados are packed with nutrients including fiber and heart-healthy fats versus butter with no nutritional value and a lot of saturated fat.”

Swap Vegetable Oil with Cooking Spray

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

“Don't use vegetable oil. Use cooking spray,” Maman continues. “You will likely use less overall oil if you use a spray versus pouring oil into a pan,” says Collingwood. “If you don’t want the added chemicals in a spray, just get a spritzer to put your olive oil (or oil of choice) in, and it will work the same.”

Swap a Chocolate Bar for a Protein Bar

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Craving some chocolate? “Don't eat a chocolate bar. Eat a protein bar,” reveals Maman. “Protein bars can provide fullness and nutritional value with the protein and still taste sweet to hit that sweet craving, but sometimes you just need good old fashioned chocolate,” says Collingwood.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Bottom Line: Always Read Labels

Young woman label on pasta package while shopping food in supermarket.Shutterstock

“A lot of these are really good swaps,” confirms Collingwood. “Just be aware that sometimes it’s not just about the calories but also the satiety and nutrition that certain foods provide that you might lose when you swap them out.”

💪🔥Body Booster: To lose weight without feeling deprived, make healthy food swaps that save you hundreds of calories daily. Try these 15 simple substitutions to enjoy your favorite foods while still shedding pounds.

sustainable weight losscarbshealthy eatingozempicprotein

More For You

Nutrition & Diet

Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

Jamie_Wright_Myprotein1
Copyright Myprotein/YouTube
Leah Groth
By Leah GrothNov 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 ready to overhaul your diet? In a new viral video for MyProtein, Jamie Wright, MSC, BSC, accredited nutritionist, who specializes “in helping people all across the world achieve their goals without any silly fad diets,” gives a lesson in food swaps. “Making simple food swaps can have a significant beneficial impact on our overall health and our wellbeing. It can also be a really simple way of achieving your weight loss goals by creating a calorie deficit without necessarily having to start tracking everything you eat or having to do those extreme diets that cut out whole food groups or even macronutrients,” he says, going on to “explore some simple food swaps that can help you achieve your weight loss goals while also feeling physically and mentally healthier by changing some of the less nutritious foods in your diet.”

How Can Food Swaps Benefit Your Health?

“When it comes to making healthy food swaps, it's important to understand what they are and how they can benefit your overall health,” Wright explains in his post. “Healthy food swaps involve replacing unhealthy ingredients or food choices with healthier alternatives. Another way of looking at it is that by making these swaps, you are lowering your intake of processed and less healthy ingredients while increasing your consumption of nutrient-dense foods that are more beneficial to your health.” He adds that making these swaps helps give your body “the essential nutrients, vitamins, and minerals it needs for optimal health” and “can also allow you to reduce your calorie intake without necessarily feeling deprived,” he says. “By choosing healthier alternatives, you can still enjoy your diet while consuming your calories. This is particularly beneficial if you're looking to lose weight or maintain a calorie deficit.”

What Is a Calorie Deficit?

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

“Just what is a calorie deficit? I've mentioned the term a few times, but understanding what a calorie deficit is can be life-changing for those who may be struggling or have struggled with weight loss and weight loss maintenance in the past,” he says. “A calorie deficit is simply when you consume fewer calories than your body needs to maintain its current weight. In other words, you're creating an energy imbalance by consuming fewer calories than you're expanding or burning. This prompts your body to tap into its existing storage for energy, which ideally is going to be body fat, ultimately leading to weight and fat loss.” He also maintains that a calorie deficit “is a requirement” for weight loss. “This is not my opinion, and it's more of a universal truth. Anyone arguing otherwise is following some kind of diet that has simply created a calorie deficit. And to be honest, that's essentially what all weight loss diets are, no matter what way you package it. Any effective weight loss diet is heading toward the same destination: a calorie deficit. So creating a calorie deficit is essential for weight loss as it forces your body to burn stored fat for energy.”

You Need to Maintain a “Healthy, Practical Calorie Deficit”

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

It’s important to maintain a healthy, practical calorie deficit and not drastically reduce your calorie intake “as this can lead to a whole host of nasty consequences, including malnutrition, disordered eating, binge eating, rapid metabolic adaptation, loss of menstrual cycle, and a significant decline in exercise performance and recovery name just a few,” he says. “The Academy of Nutrition and Dietetics has stated that a safe and sustainable daily calorie deficit is typically around 500 calories per day, but bear in mind that even this depends on your individual needs, goals, and circumstances.”

Swap Number One: Ditch Sugary Drinks for Zero Calorie Alternatives

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

“One of the easiest swaps to make is by reducing the amount of sugar-sweetened drinks in a person's diet. These would include the likes of sugar-sweetened fizzy drinks, fruit juices, many commercially available smoothies, flavored milk, and other drinks with added sugar,” he says. “Drop the sugar-sweetened fizzy drinks for the zero-calorie alternatives. You may want to drop the fizzy drinks altogether for diluting juice or water,” he says, suggesting that you “ease yourself into having mostly water by first trying diluting juice and or flavored water options.”

Swap Number Two: Ditch Store-Bought Smoothies for Homemade Ones

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“I'd also recommend avoiding store-bought smoothies where possible,” he says. “Homemade ones tend to be fine, but the ones you can buy in shops are often jam-packed with added sugars.

Swap Number Three: Ditch Chocolate Bars and Crisps for Protein Bars and Other Protein Snacks

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

“Try swapping out the chocolate bars and crisps for high protein alternatives like protein bars and other rich protein snacks, and even include a few more high protein yogurt and dairy products in your diet too,” he continues. “You might also want to consider the likes of lean meat, jerkies, and boiled eggs, although they can be a bit smelly. The old protein shake, edamame beans, and roasted chickpeas are some other examples that you can pick up on the go in almost any shop.”

Swap Number Four: Ditch Refined Grains for Whole Grains

Boiled quinoa in white bowl on brown wooden tableShutterstock

“Choose whole grains over refined grains,” he continues. “You want to choose whole wheat bread, brown rice, quinoa, and whole grain pasta instead of their refined counterparts alongside more protein-rich snacks. It would also be good to add in more plant-based options, too.”

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

Swap Number Five: Ditch Processed Meats for Lean Proteins

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Next, ppt for lean proteins like chicken, Turkey, fish, tofu, or legumes. Ditch processed meats like sausages and hot dogs.

Swap Number Six: Ditch Unhealthy Snacks for Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Do you tend to snack on junk and processed foods that offer no nutritional value? “You can also try snacking on nuts, seeds, and or dried fruits with no added sugar,” he says.

Swap Number Seven: Ditch Sugary Yogurt for Greek Yogurt with Fruit

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Instead of sugary sweets, like flavored yogurt loaded with sugar, choose plain Greek yogurt and other high-protein yogurt options and add your own fresh fruits or a small drizzle of honey. You can also “satisfy your sweet tooth with hydrating fruits like watermelon, cantaloupe, and berries,” he says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Swap Number Eight: Ditch Fried Food for Baked, Grilled, and Roasted Versions

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

If you fry your food, you are making a mistake. “Instead of deep-fried options, opt for baked, grilled, and or roasted versions of foods like chicken, potatoes, and veggies,” he says. Using an air fryer can make cooking healthy food easy.

Tip One: Start Gradually

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

He also offers some tips “to help you make the transition and stick to your new healthy food swaps,” he says. “Most important of all, start gradually. Instead of completely overhauling your diet overnight, start by making some small changes. For example, swap one unhealthy snack a day with a healthier alternative and gradually increase the number of healthy food swaps over time. This approach allows your taste buds and habits to adapt to the new choices.”

Tip Two: Experiment with New Recipes

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Tip two? Try experimenting with recipes. “You can explore new recipes that incorporate healthy food swaps. There are countless resources online that provide delicious, nutritious alternatives to your favorite dishes.”

RELATED:Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Tip Three: Be Mindful of Portion Sizes

Contrasting large and tiny food portions of SpaghettiShutterstock

Another helpful tip? Be mindful of portion sizes. “While healthy food swaps can support weight loss, portion control is still essential. Even nutrient-dense foods can contribute to weight gain if consumed in excessive quantities. Pay attention to portion sizes and listen to your body's hunger and fullness cues. If you're not sure about portion sizes, you can always default to our guide. Aim for a palm-sized portion of protein per meal and an equally sized serving of fruit and or veggie. Go for a clenched fist-sized portion of grains or other nutritious carbohydrate sources.”

Tip Four: Stick to a Thumb Size Portion of Fats

Vegetable fats. Woman pouring oil into frying pan on stove, closeupShutterstock

“Finally, stick to a thumb-sized portion of fats,” he says. “This isn't to say that there's anything wrong with fats. In fact, fats are plenty good for our health, but they are the most energy dense of the macronutrients, and so keeping them in check makes maintaining a healthy weight easier for most people.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Louise_Rodhouse_LouisesJourneyxo33
Copyright louisesjourney2.0xo/Instagram
Christopher Roback
By Christopher RobackDec 23, 2024
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.

Most weight loss stories start with extreme diets and end with gained weight. But Louise Rodhouse, a 29-year-old mom from Slough, UK, discovered that the secret to losing 120 pounds wasn't about eating less but eating smarter. "What worked was actually just eating healthier whole foods, eating high volume, and finding low-calorie swaps," she shares. After trying everything from Slimming World to diet pills, she finally found an approach that helped her maintain her weight loss long-term.

Understanding Why Food Swaps Matter

The basics of weight loss came down to understanding energy balance. "If you think of yourself as a car, you are human, but we are thinking of yourself as a car. You put petrol or diesel, whatever, one in your car, and that will basically keep your car running and it burns through the fuel," Louise explains in her post. This simple understanding helped her focus on making smarter food choices rather than just eating less.

Start with Your Morning Drink

One of Louise's first discoveries was about liquid calories. "Just don't waste your calories on drinks. It's such a waste of calories," she emphasizes. Many people don't realize how many calories come from coffees, hot chocolates, and smoothies. She switched to unsweetened almond milk and sugar-free syrups, saving hundreds of calories daily.

Transform Your Breakfast

Louise revolutionized her breakfast by focusing on protein and volume. She combines protein powder with oats or Greek yogurt, noting that this combination helps maintain fullness throughout the morning. Adding berries and low-calorie toppings helps satisfy her sweet tooth without excess calories.

Make Lunch More Filling

"The biggest thing actually has just been filling up half my meals with or veg," Louise shares. She creates massive salads with lean proteins, explaining that this approach helps trick your brain into feeling full while keeping calories low.

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

Choose Smarter Proteins

"Protein is the most satiating out of all of your macronutrients," Louise explains. She emphasizes choosing lean proteins like chicken breast, which provides more protein for fewer calories compared to fattier cuts.

Rethink Your Carbs

Louise learned to make her carbohydrates work better for her by pairing them with protein and fiber. She focuses on portion control and adding vegetables to increase meal volume without adding excessive calories.

Transform Your Snack Game

Planning snacks became crucial for preventing hunger. Louise keeps her snacks between 150-200 calories, focusing on fruit or protein-rich options that satisfy cravings without derailing progress.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Make Your Plate Colorful

Vegetables became the foundation of Louise's meals. "I literally would have big salads for lunch with chicken chuck in loads of cucumber, tomato, onion," she shares. This approach allows for larger portions while maintaining a calorie deficit.

Smarter Sauces and Condiments

"These little swaps, I'm telling you, it will make lose weight so much easier," Louise emphasizes. She switched to lighter versions of her favorite condiments, maintaining flavor while reducing calories.

Balance Your Fats

While focusing on lower-calorie options, Louise didn't eliminate fats entirely. "I do try to get my good fats in at a minimum of 30 grams a day just for hormonal health and stuff. Especially as a woman, it's very important to make sure you get a good amount of healthy fats," she explains.

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

Plan Your Treats

Sustainability was key to Louise's success. She maintains that the best diet can include everything in moderation, keeping 80% of her diet well-planned while allowing room for occasional treats.

Make Movement Part of Life

While nutrition drove her results, the movement played a crucial role. She started with daily walks and gradually added weight training, finding that consistent movement supported her dietary changes.

"The worst kind of way I feel like to make yourself struggle is when you eat small portions of high calorically dense food because that way you feel hungry," Louise concludes. Her approach demonstrates that successful weight loss doesn't require deprivation – it's about making smarter choices that allow you to eat more while consuming fewer calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Amber_Clemens_amber_c_fitness1
amber_c_fitness/TikTok
Leah Groth
By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.

Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

Soft drinksShutterstock

“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

“Number eight, get more sleep,” advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Eat Smaller Portions

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Nutrition & Diet

3 Food Swaps a Weight Loss Coach Used to Lose 25 Pounds

Melissa Alexandria melissaalexandria01
Copyright Melissa Alexandria/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 20, 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.

We've all been there - trying to eat "just one" cookie or a "small handful" of chips only to find the entire package empty minutes later. For vegan weight loss coachMelissa Alexandria, this was a familiar battle. "Some people have this amazing ability to consume a tiny portion of cake or a little bit of chips and that's all they want," Melissa explains in her video. "I cannot have five chips and then just put the bag away. I am going to eat the entire bag or I'm going to be thinking about that bag until I get to finish it."

Find what works for your body type

Not everyone responds the same way to food moderation techniques. "For some people moderation is key, but for many of us, it is really frustrating and challenging to try to moderate the amount of decadent food that we indulge in," says Melissa. Instead of forcing yourself into an eating pattern that doesn't work for you, consider finding an approach that matches your body and personality. These simple swaps helped Melissa lose 25 pounds and maintain her weight without counting calories or restricting portion sizes.

Oil-free fries satisfy chip cravings

French fries or potato chips with sour cream and ketchupShutterstock

If salty, crunchy chips are your weakness, Melissa has the perfect alternative. "If you crave chips and you love that saltiness, something that you can make is French fries that have no oil and they're not actually fried," she shares. Simply slice potatoes thinly, bake them at 450°F for about 25 minutes until crispy, and pair them with a homemade bean dip. Melissa blends chickpeas or black beans with lemon juice, apple cider vinegar, sea salt, and spices like garlic powder and chili for a satisfying, filling meal that hits all the same flavor notes.

Frozen banana "nice cream" replaces ice cream

bananas on a wooden tableShutterstock

When ice cream cravings hit, Melissa turns to frozen bananas. "I make the most delicious, creamy, frothy, frozen, dessert-like drink using ripe frozen bananas," she says. The process is simple - freeze spotty, ripe bananas, then blend them with a splash of plant milk, a handful of spinach, cinnamon, and any flavor extracts you enjoy like vanilla or almond. The result tastes indulgent while being naturally sweet and nutritious. This creamy treat satisfies dessert cravings without the sugar crash.

Dessert-like oatmeal instead of muffins and pastries

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

For those who crave baked goods like muffins and cupcakes, Melissa recommends a dessert-style oatmeal. "Oatmeal is the perfect food. It is so filling and lower in calorie density because it is filled up with water and fiber," Melissa explains. Add cinnamon, frozen berries, vanilla extract, and a splash of plant milk to transform basic oats into a sweet, satisfying treat. The fiber keeps you full for hours, making it easier to pass up other temptations. "If I've eaten a big, filling bowl of oatmeal, someone could be eating dessert right in front of me and I won't want any."

Focus on foods that truly satisfy

The key to Melissa's approach is finding foods that genuinely satisfy both physically and emotionally. "I eat following calorie density principles, which has allowed me to lose 25 pounds, maintain a healthy weight, and still eat food that fills me up," she shares. By choosing water-rich, fiber-filled foods, you can eat until you're truly satisfied without counting calories or controlling portions. These simple swaps create a sustainable way of eating that doesn't feel like deprivation.

Build habits that last beyond dieting

What makes these food swaps powerful is that they become daily habits, not temporary diet fixes. "These three things are actually things that I eat every single day. I have at least two out of these three every single day, if not all three," Melissa notes. The best healthy eating approach is one you can maintain long-term without feeling restricted or deprived. By finding satisfying alternatives to your trigger foods, you can create sustainable habits that support your weight and health goals for years to come. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 7 Calorie Deficit Tips to Help You Lose 20 Pounds

Brittney_Blanco4
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothJan 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to get into or stay in a calorie deficit? Following these expert tips may be the help you need to achieve your weight loss goals in 2025. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she cracks the calorie code and reveals precisely what you need to do if you want to lose weight fast. “7 calorie deficit tips to help you lose your next 20 pounds,” she writes across the Instagram video. “You will lose the weight when you stay consistent with your calorie deficit,” she adds in the post, throwing down 7 tips.

Boost Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Chances are, you aren’t eating enough fiber. “Boost fiber intake to 25g/day,” Brittney suggests. “Focus on incorporating fiber-rich foods like vegetables, fruits, whole grains, legumes, and seeds into your diet,” she adds. What is so great about it? “Fiber helps keep you full longer, stabilizes blood sugar levels, and supports digestion, making it easier to stick to your calorie deficit.”

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on High-Volume, Low-Calorie Foods

Fresh Berries at the Farmers MarketShutterstock

Next, shift your focus to eating high-volume, low-calorie foods. “Include nutrient-dense, low-calorie options like leafy greens, cucumbers, zucchini, and berries,” she says. “These foods let you eat larger portions without consuming too many calories, helping you feel satisfied.”

Prioritize Protein

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, prioritize protein. “Add a protein source to every meal and snack, such as chicken, fish, eggs, Greek yogurt, or tofu,” she says. “Protein supports muscle preservation and helps manage hunger while in a calorie deficit.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Track Your Intake

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next up, track your intake. “Use a food tracking app to monitor calories, macros, and fiber intake,” she says. “This keeps you accountable and highlights areas for improvement.” Looking for an app to try? MyNetDiary makes the process easy and fun.

Drink Plenty of Water

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Next, drink plenty of water. “Stay hydrated by drinking at least half your body weight in ounces daily,” she says. “Water helps reduce cravings, supports digestion, and prevents overeating caused by mistaking thirst for hunger.”

Choose Low-Calorie Fruits for Snacks

Fresh sliced watermelon wooden backgroundShutterstock

You can snack, but make sure to choose low calorie fruits for snacks. “Swap high-calorie snacks for fruits like berries, apples, oranges, or watermelon,” she says. “These fruits are naturally sweet, low in calories, and high in fiber, making them perfect for curbing cravings.”

Incorporate Movement Daily and Aim for 10k+ Steps

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

Lastly, incorporate movement daily, aiming for 10,000 steps. “Add strength training and aim to walk at least 10,000 steps daily to boost your calorie burn and support overall health,” she suggests. “Combining regular movement with a calorie deficit accelerates fat loss.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

These Tips Will Help You Stay Consistent and Lose Weight

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

The bottom line? “By focusing on fiber, movement, and mindful eating, you’ll stay consistent and achieve your weight-loss goals!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Red Flags You're Eating Too Many Carbs, According to a Doctor

Dr. Mindy Pelz
Copyright Dr. Mindy Pelz/YouTube
Christopher Roback
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

Dehydration, tired, Exhausted athletic woman after her fitness workout in the gym​DehydrationShutterstock

The 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

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

Constant 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

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

If 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

Asian young woman looking face skin in the mirror have a red rash on her face from cosmetic allergy​Skin ProblemsShutterstock

Your 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

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Dr. 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

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

Ready 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

Sleepy woman suffering from chronic fatigue rubbing eyes on kitchen at home. Tired middle aged female feeling bad from lack of rest, headache, lack of energy after party, sleepless night.​Lack of SleepShutterstock

Your 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

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Be 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

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.​Measuring Success Beyond the ScaleShutterstock

The 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

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Christopher Roback
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

Woman holds a pen injection for diabetics and lowering blood sugar, close up. Diet and lose weight. Medical device for weight loss

Shutterstock

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

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

The 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

Angry screaming sad upset girl in outdoors street coffee shop wooden cafe sitting with modern laptop pc computer, disturb problem during free time. Mobile Office. Lifestyle freelance business concept​Beware of Comparing Yourself to Online Success StoriesShutterstock

Comparing 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

Young depressed man crying talking to mental health counselor during a session in the office. Stressed male at psychotherapy after divorce having emotional, therapist, therapy

Shutterstock

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

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

Rigid 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

Cute and pretty fashion trendy business woman or girl makes selfie on smartphone camera to share on internet social media iphone, cell phone

Shutterstock

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

Yellow tape measure next to nutrition information on packaging in the USA, calorie, calories, label

Shutterstock

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

Drinking water, yoga or Indian woman in home with health, fitness or wellness for natural hydration. Thirsty female person, tired or healthy girl with liquid bottle after pilates to detox or relax

Shutterstock

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

Weight,Scale,scales,loss,diet,health,feet​Weigh Yourself DailyShutterstock

The 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

The 15 Best High-Protein Foods to Build Muscle and Strength

Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
Christopher Roback
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.

We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a tableShutterstock

Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

Chef cutting steak beef. Mans hands hold raw steak T-Bone on rustic wooden cutting board on black background. Cooking, recipes and eating concept. Selective focus.Shutterstock

Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

Raw peanuts or arachis, nuts,​28. PeanutsShutterstock

Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.​8. Versatile ShrimpShutterstock

Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

Texture and background of organic raw chicken eggs. Chicken eggs cover the frame.​Worst: Processed MeatShutterstock

With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

Woman hold bowl with cottage cheese, close up​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstock

Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

Quinoa,Grains,Closeup,,Not,Cooked,Healthy,Quinoa,Porridge,GrainsShutterstock

While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High Resolution​Here’s How to Fix ItShutterstock

Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea Salt​More Protein TipsShutterstock

With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.