15 Low-Fat, High-Protein Snacks to Shed Pounds

Home>
Nutrition & Diet>
15 Low-Fat, High-Protein Snacks to Shed Pounds>
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 Low-Fat, High-Protein Snacks to Shed Pounds
    These foods will keep you full and help burn off fat.
By Ferozan MastMay 19, 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:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Ferozan MastMay 19, 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:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
Related Stories
AI Powered

        Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle
    

        10 Snacks to Help You Lose Weight
    
High-protein foods are incredibly useful when it comes to health and weight loss. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.” Protein and carbohydrates have 4 calories per gram, while fat has 9 calories per gram. Healthy fats are an essential part of a balanced diet, but in order to choose exactly where to include those fats, it’s best to know the macro breakdown of foods. Here are 15 foods and snacks to comfortably fit into your high-protein, low-fat macros.
Greek Yogurt
Shutterstock
Low-fat Greek yogurt is a fantastic high-protein, low-fat option: 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and 1.92 grams of fat. Pair it with a low-calorie, low-sugar fruit like blueberries or strawberries for a delicious, healthy snack.
Egg Whites
Shutterstock
Egg whites contain 4 grams of protein and 0 grams of fat (all the fat is in the yolk). While the whole egg is a nutritional powerhouse, egg whites are a great source of protein if you’re counting macros and prefer to get nutritional fat from a different source. Egg white omelets are a nice option for enjoying low-calorie vegetables such as mushrooms.
Chickpea Snacks
Shutterstock
Chickpeas have 8.86 grams of protein and 2.59 grams of fat per 100 grams. “High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals,” says the Harvard T.H. Chan School of Public Health. The satiating effect of the high fiber and protein content of chickpeas may help with weight management.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Lentils
Shutterstock
100 grams of lentils contains 9.02 grams of protein and just 0.38 grams of fat. “Lentils have been around for ages, but it’s taken a while for us to realize how powerful they are for our bodies,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “They aren’t just a cheap alternative to meat anymore. They can be the foundation for a variety of meals and make a real difference to your health.”
Quinoa
Shutterstock
100 grams of quinoa contains 4.4 grams of protein and 1.92 grams of fat. “Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own,” according to the Harvard T.H. Chan School of Public Health. “Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
High-Protein Bread
Shutterstock
There are many high-protein breads on the market, with protein counts up to 30 grams per serving. Always check the ingredient labels for protein and fat content. Pair with your egg white omelet or low-fat cottage cheese with honey.
Ground Turkey
Shutterstock
100 grams of lean ground turkey contains 18.7 grams of protein and 8.34 grams of fat. It is also rich in choline and B vitamins. "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don't eat the skin,” Catherine M. Champagne, professor of nutritional epidemiology and dietary assessment and nutrition counseling at Louisiana State University's Pennington Biomedical Research Center in Baton Rouge, tells the American Heart Association.
Canned Tuna
Shutterstock
Don’t overlook your basic canned tuna! 100 grams of fresh tuna contains  24.4 grams of protein and just 0.49 grams of fat. Canned tuna is affordable, is a quick and easy snack, and pairs well with low-calorie vegetables such as cucumber or lettuce. The FDA recommends 2-3 servings of cooked fish a week.
Shrimp
Shutterstock
Shrimp is delicious and very high in protein. 100 grams of shrimp contains 20.1 grams of protein and just 0.51 grams of fat. “Shrimp is a lean source of high-quality protein. However, because it is low in total fat it is also low in omega-3 fatty acids,” says Alice H. Lichtenstein, DSc, director of Tufts’ HNRCA Cardiovascular Nutrition Laboratory.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Cooked Black Beans
Shutterstock
100 grams of cooked black beans has 8.86 grams of protein and 0.54 grams of fat. “Beans are considered a ‘superfood’ because they are one of the most nutritious foods you can eat,” according to UMass Chan Medical School. “As a result of their high fiber content, beans help to protect against diabetes, cardiovascular disease, and maybe even some cancers.”
Wild-Caught Salmon
Shutterstock
100 grams of wild-caught salmon has 19.8 grams of protein and 6.34 grams of fat. “This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health,” Allison P. Lutz, RD, tells UPMC HealthBeat. “Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones.”
High-Protein Pasta
Shutterstock
Protein pastas are a popular option for a high-fiber, delicious meal or snack. High-protein pastas also tend to be lower in carbs. These pastas are usually made with beans, peas and lentils.
Cottage Cheese
Shutterstock
Low-fat cottage cheese has 11 grams of protein and 2.3 grams of fat per 100 grams. “Cottage cheese is rich in casein protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs,” says the Cleveland Clinic.
RELATED:5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try
Protein Powder Shake
Shutterstock
There are so many protein powders on the market with varying amounts of protein per serving. Always check the ingredients for added sugar content to keep your protein shake a healthy option. Try it with low-calorie liquids such as plant milk.
High-Protein Cereal
Shutterstock
High-protein cereals usually contain nuts and seeds to help keep you full and satiated. Some brands have up to 20 grams of protein per serving. Always check the label for added sugars which might derail your diet.
💪🔥Body Booster: Protein is an essential amino acid that helps keep you full and satiated.
healthy eatinghealthy snacksproteins

        
        The Latest
        
    

        Nutrition Coach Reveals 6 High-Protein Desserts for Fat Loss
    
Leah Groth
Jan 20, 2025

        Nutritionist Lost 40 Pounds with PCOS with These 7 Tips
    
Leah Groth
Jan 20, 2025

        Coach Shows 4 Best At-Home Core Moves for Complete Beginners
    
Christopher Roback
Jan 20, 2025

        Nurse Reveals Natural Weight Loss Plan That Burns Fat in 120 Days
    
Leah Groth
Jan 20, 2025

        
        More For You
        
    
Nutrition & Diet
        8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds
    
low.carb.love/Instagram
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 

   FACT CHECKED BY
   Adita Yrizarry-lang, holistic lifestyle coach
✓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.
Struggling to find satisfying, healthy snacks that won't derail your diet? You're not alone. Finding nutritious, protein-packed snacks can be challenging in today’s fast-paced world. But fear not! Here's a list of delicious, high-protein snack ideas that are quick, easy, low-carb, and keto-friendly. These snacks will keep you fueled and on track with your health goals.
Discover insights from Mayra Wendolyne, a busy mom who lost 135 pounds through low-carb and keto eating, along with expert opinions and additional snack ideas. As registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic, "Protein is invaluable for increased fullness and satisfaction after a meal. Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side." Let’s dive in and transform your snacking game!
Chicken Snack Wraps: A Healthier Fast Food AlternativeMayra has created a healthier version of the popular McDonald's chicken wraps. To make these wraps, start with homemade breaded chicken tenders. Mayra suggests making a big batch and freezing them for convenience. Wrap the chicken in a low-carb tortilla with lettuce, Mexican blend cheese, and your favorite sauce. "I usually just like doing a little buffalo sauce," Mayra shares in her post. These wraps are quick to assemble and perfect for a satisfying lunch or snack.
Turkey: A Lean Protein Alternative
For a leaner option, Catherine M. Champagne, professor of nutritional epidemiology at Louisiana State University's Pennington Biomedical Research Center, recommends turkey: "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat—if you don't eat the skin."
Protein Smoothies: A Quick and Nutritious BoostShutterstock
Mayra recommends protein smoothies for a fast and easy protein hit. She's particularly fond of the FLA City brand, which offers an all-in-one solution with 25 grams of protein and 10 grams of collagen per serving.
DIY Protein Shakes: Customizable NutritionShutterstock
If you prefer to make your own, try using protein powder. As the Cleveland Clinic suggests, "There are so many protein powders on the market with varying amounts of protein per serving. Always check the ingredients for added sugar content to keep your protein shake a healthy option. Try it with low-calorie liquids such as plant milk."
Greek Yogurt: A Versatile Protein PowerhouseShutterstock
Greek yogurt is a fantastic high-protein, low-fat option. According to nutrition data, 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and just 1.92 grams of fat. Pair it with low-calorie, low-sugar fruits like blueberries or strawberries for a delicious, healthy snack.
Chocolate-Covered Yogurt: A Protein-Packed Dessert
Mayra suggests a creative twist on yogurt with her chocolate-covered yogurt idea. She starts with a high-protein yogurt cup and adds a homemade magic shell topping made from melted chocolate chips and a dollop of peanut butter. "It is so delicious, and even though it feels like a treat, it has 20 grams of protein," Mayra says.
Easy Protein Salads: Chicken EditionShutterstock
Mayra emphasizes the versatility of pre-cooked chicken breast. Mix the chicken with mayo and your favorite add-ins for a quick chicken salad.
Tuna: The Affordable Protein PowerhouseShutterstock
Tuna can be prepared similarly to chicken salad, or try Mayra's sushi-inspired version with mayo, sriracha, nori sheets, and avocado. Don't overlook your basic canned tuna! 100 grams of fresh tuna contains 24.4 grams of protein and just 0.49 grams of fat. Canned tuna is affordable, is a quick and easy snack, and pairs well with low-calorie vegetables such as cucumber or lettuce."
Cottage Cheese: A Protein-Rich SnackShutterstock
Cottage cheese is a protein powerhouse, with 14 grams per half cup. "You can go sweet or savory," Mayra suggests, recommending topping it with berries or stuffing it into mini peppers.
The Science Behind Cottage CheeseShutterstock
"Cottage cheese is rich in casein protein. It's a complete protein that provides essential amino acids, all the building blocks of protein your body needs." says The Cleveland Clinic.
Chia Seed Pudding: A Plant-Based Protein OptionShutterstock
For those looking for plant-based options, Mayra recommends chia seed pudding, which can be boosted with protein powder and topped with fruit and low-carb granola.
RELATED: 13 Popular Drinks Ranked From Least to Most Harmful
Quinoa: The Complete Plant ProteinShutterstock
The Harvard T.H. Chan School of Public Health also highlights quinoa as an excellent plant-based protein source: "Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own."
High-Protein Snacks for On-the-GoShutterstock
For busy days, Mayra suggests keeping easy-to-grab snacks on hand. Celery with peanut butter is a classic option. "Two tablespoons of peanut butter has eight grams of protein," Mayra notes.
Chickpea Snacks: Fiber and Protein ComboShutterstock
Another great on-the-go option is chickpea snacks. The Harvard T.H. Chan School of Public Health states, "High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the high fiber and protein content of chickpeas may help with weight management."
Shrimp: The Low-Fat Seafood SnackShutterstock
Don't forget about seafood as a high-protein, low-fat snack option. Shrimp is particularly impressive, with 100 grams containing 20.1 grams of protein and just 0.51 grams of fat.
Salmon: Protein with a Vitamin D BoostShutterstock
For a nutrient-dense option, consider wild-caught salmon. Allison P. Lutz, RD, tells UPMC HealthBeat, "This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health. Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones."
RELATED: Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body
Conclusion: Small Changes, Big ResultsShutterstock
Mayra concludes by encouraging readers to try these snack ideas, especially on busy days. By incorporating these high-protein, low-carb options into your routine, you can satisfy your hunger while staying on track with your health goals. Small changes in your snacking habits can lead to big results in your overall wellness journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
        Most Popular
        
    

        20 Signs Your Body Is in Fat-Burning Mode
    
Leah Groth
Jul 09, 2024

        Petra Genco in 2-Piece Workout Gear Reveals 7 Things She Did to Lose 30 Pounds in Her 50s
    
Leah Groth
Oct 04, 2024

        20 Superfoods for People Over 50
    
Ferozan Mast
Sep 08, 2024

        20 Possible Ozempic Side Effects
    
Leah Groth
May 10, 2024

        I Got My Best Body After 50 and Here’s How You Can, Too
    
Liz Hilliard
Jun 03, 2024

        20 Incredible Ozempic Success Stories
    
Ferozan Mast
May 16, 2024
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Nutrition & Diet
        15 Low-Fat, High-Protein Snacks to Shed Pounds
    

        Shutterstock
    
By Ferozan MastMay 19, 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:
                       

   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.
High-protein foods are incredibly useful when it comes to health and weight loss. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.” Protein and carbohydrates have 4 calories per gram, while fat has 9 calories per gram. Healthy fats are an essential part of a balanced diet, but in order to choose exactly where to include those fats, it’s best to know the macro breakdown of foods. Here are 15 foods and snacks to comfortably fit into your high-protein, low-fat macros.
Greek Yogurt
Shutterstock
Low-fat Greek yogurt is a fantastic high-protein, low-fat option: 100 grams of low-fat Greek yogurt contains 9.95 grams of protein and 1.92 grams of fat. Pair it with a low-calorie, low-sugar fruit like blueberries or strawberries for a delicious, healthy snack.
Egg Whites
Shutterstock
Egg whites contain 4 grams of protein and 0 grams of fat (all the fat is in the yolk). While the whole egg is a nutritional powerhouse, egg whites are a great source of protein if you’re counting macros and prefer to get nutritional fat from a different source. Egg white omelets are a nice option for enjoying low-calorie vegetables such as mushrooms.
Chickpea Snacks
Shutterstock
Chickpeas have 8.86 grams of protein and 2.59 grams of fat per 100 grams. “High-fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals,” says the Harvard T.H. Chan School of Public Health. The satiating effect of the high fiber and protein content of chickpeas may help with weight management.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Lentils
Shutterstock
100 grams of lentils contains 9.02 grams of protein and just 0.38 grams of fat. “Lentils have been around for ages, but it’s taken a while for us to realize how powerful they are for our bodies,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “They aren’t just a cheap alternative to meat anymore. They can be the foundation for a variety of meals and make a real difference to your health.”
Quinoa
Shutterstock
100 grams of quinoa contains 4.4 grams of protein and 1.92 grams of fat. “Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own,” according to the Harvard T.H. Chan School of Public Health. “Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
High-Protein Bread
Shutterstock
There are many high-protein breads on the market, with protein counts up to 30 grams per serving. Always check the ingredient labels for protein and fat content. Pair with your egg white omelet or low-fat cottage cheese with honey.
Ground Turkey
Shutterstock
100 grams of lean ground turkey contains 18.7 grams of protein and 8.34 grams of fat. It is also rich in choline and B vitamins. "Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don't eat the skin,” Catherine M. Champagne, professor of nutritional epidemiology and dietary assessment and nutrition counseling at Louisiana State University's Pennington Biomedical Research Center in Baton Rouge, tells the American Heart Association.
Canned Tuna
Shutterstock
Don’t overlook your basic canned tuna! 100 grams of fresh tuna contains  24.4 grams of protein and just 0.49 grams of fat. Canned tuna is affordable, is a quick and easy snack, and pairs well with low-calorie vegetables such as cucumber or lettuce. The FDA recommends 2-3 servings of cooked fish a week.
Shrimp
Shutterstock
Shrimp is delicious and very high in protein. 100 grams of shrimp contains 20.1 grams of protein and just 0.51 grams of fat. “Shrimp is a lean source of high-quality protein. However, because it is low in total fat it is also low in omega-3 fatty acids,” says Alice H. Lichtenstein, DSc, director of Tufts’ HNRCA Cardiovascular Nutrition Laboratory.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Cooked Black Beans
Shutterstock
100 grams of cooked black beans has 8.86 grams of protein and 0.54 grams of fat. “Beans are considered a ‘superfood’ because they are one of the most nutritious foods you can eat,” according to UMass Chan Medical School. “As a result of their high fiber content, beans help to protect against diabetes, cardiovascular disease, and maybe even some cancers.”
Wild-Caught Salmon
Shutterstock
100 grams of wild-caught salmon has 19.8 grams of protein and 6.34 grams of fat. “This fish is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health,” Allison P. Lutz, RD, tells UPMC HealthBeat. “Adequate vitamin D is essential for your body to absorb calcium and phosphorus, which support strong, healthy bones.”
High-Protein Pasta
Shutterstock
Protein pastas are a popular option for a high-fiber, delicious meal or snack. High-protein pastas also tend to be lower in carbs. These pastas are usually made with beans, peas and lentils.
Cottage Cheese
Shutterstock
Low-fat cottage cheese has 11 grams of protein and 2.3 grams of fat per 100 grams. “Cottage cheese is rich in casein protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs,” says the Cleveland Clinic.
RELATED:5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try
Protein Powder Shake
Shutterstock
There are so many protein powders on the market with varying amounts of protein per serving. Always check the ingredients for added sugar content to keep your protein shake a healthy option. Try it with low-calorie liquids such as plant milk.
High-Protein Cereal
Shutterstock
High-protein cereals usually contain nuts and seeds to help keep you full and satiated. Some brands have up to 20 grams of protein per serving. Always check the label for added sugars which might derail your diet.
💪🔥Body Booster: Protein is an essential amino acid that helps keep you full and satiated.
Nutrition & Diet
        7 Best Snacks For Protein and Fiber, According to Dietitian
    
simplyhealthyrd/TikTok
By Leah GrothOct 12, 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
✓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.
If you think snacking is the devil when it comes to weight loss, think again! Taylor Grasso, RD (@simplyhealthyrd) is a nutritionist and health expert who uses her social media platform to educate her followers about nutrition. In one of her viral videos, the “registered dietician who eats fully, intuitively” reveals that she “always gets asked what I eat in a day.” So, she decided to  “share all of the snacks” she keeps in her house to fuel herself and her husband. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in on her selections. 
Select Snacks with Protein and Fibersimplyhealthyrd/TikTok
“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber because those are what is going to help balance my blood sugar more throughout the day,” Grasso starts out by saying. 
Greek Yogurtsimplyhealthyrd/TikTok
Greek yogurt is a “go-to” of Taylor’s. “I love the pre-portioned one,” she says, holding up a container of Too Good. “This provides me with the protein. It has 12 grams of protein per serving,” she continues, adding that Siggis is another brand she gravitates toward. “And then I typically add in either mixed berries or just fresh berries, depending on what I have. So frozen mixed berries or fresh berries to add in a little bit of fiber.” Greek yogurt “is always a win,” agrees Collingwood. “Look for the lower sugar varieties or get the plain low or nonfat to keep calories down.”
RELATED:10 Ways to Look 10 Years Younger, Say Dermatologists
Cheese, Fruit, and Nut Packssimplyhealthyrd/TikTok
Taylor also keeps cheese, fruit, and nut packs on hand. She notes that they “usually have some form of cheese or Turkey” and also nuts and dried fruits. “Super convenient and nicely balanced with fats, protein, and some fiber,” says Collingwood.  
Cottage Cheesesimplyhealthyrd/TikTok
“Another high protein option that is absolutely having a moment right now is cottage cheese. You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack,” Taylor continues. “I love cottage cheese as a snack option,” says Collingwood. “It is really high in protein, and I love throwing a few grapes or pineapple or berries in with it.”
Protein Barssimplyhealthyrd/TikTok
Protein bars are a great option for an “on the go” snack, says Taylor, recommending Built bars and Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber,” she says. “There are a lot of bars on the market, so shop around until you find one that has either fiber and/or protein that you enjoy!” adds Collingwood. 
Meat Snackssimplyhealthyrd/TikTok
“We absolutely love meat sticks,” Taylor adds. “You can either do chicken, turkey, or beef.” She is a fan of the Primal brand. “These provide you with a good amount of protein; pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber,” she says. “Meat snacks are a bit higher in sodium, but they can be an excellent snack to take on the go or just have on hand in your backpack or purse,” Collingwood notes. 
Dried Fruit and Nutssimplyhealthyrd/TikTok
Lastly, she recommends dried fruit and nuts, like dried mango and pistachio. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” she says. “And then dried mangoes are going to provide you with some carbohydrates and some fiber. I would also add something like deli meat, Turkey, or cheese stick or something like that to boost up the protein content even more.” Collingwood loves the combo. 
RELATED:4 Ways to Overcome Gym Anxiety, According to Weight Loss Coach Jenna Rizzo
RDN Gives the Roundup a Big Thumbs Updietdivatara/Instagram
Overall, Collingwood gives this snack roundup a thumbs up. “I love all of these snack ideas,” she says. “Fiber and protein are the way to go for snacks that will provide satiety, and they often will have lots of nutritional value as well.”
💪🔥Body Booster: Keeping healthy and nutritious snacks on hand will prevent you from reaching for foods that will derail your diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
@simplyhealthyrdSnacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips


Nutrition & Diet
        Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”
    
By Christopher RobackJan 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 

   FACT CHECKED BY
   Adita Yrizarry-lang, holistic lifestyle coach
✓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.
Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.
Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.
Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.
Why Traditional Low-Calorie Diets Fail"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."
The Smart Way to Balance Treats and Results
See on Instagram
Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."
Why Protein Is Your Weight Loss Superpower
See on Instagram
"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:
Protein keeps you fuller longer, making it easier to stick to your calories
Your body burns more calories digesting protein
It helps maintain muscle while losing fat, ensuring lasting results.
Start Strong With a Morning Protein Boost
See on Instagram
Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.
The Coffee Trick That Controls Hunger
See on Instagram
To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.
Build a Better Lunch That Actually Fills You
See on Instagram
Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.
Simple Swaps That Save Hundreds of Calories
See on Instagram
Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.
Snack Smarter Without Feeling Deprived
See on Instagram
Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."
Quick Protein Snacks That Keep You On Track
See on Instagram
Her go-to protein snacks include:
Greek yogurt with 15+ grams of protein
Pre-prepped chicken with apple slices
High-protein donut holes (36 calories, 4g protein each)
Quavo with cheese for a protein-rich crackers alternative
Turkey rolls with raw cheese.
End Your Day Satisfied, Not Starving
See on Instagram
Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.
This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        8 High-Protein Foods with Nearly Zero Calories That Melt Fat
    
By Leah GrothDec 23, 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
   Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you need some protein ideas that will help you lose weight fast? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals some of his go-to, nearly zero-calorie protein sources. “7 great protein sources to eat with almost no calories when you are trying to drop body fat. You may be surprised,” he writes across the video. “While it’s challenging to find protein sources with almost zero calories, certain options are very low in calories while still providing some protein. Here are my top 7,” he adds in the caption.
Boost Fat Loss with Low-Calorie Proteins
See on Instagram
“These being low-calorie proteins, you can eat more!” he explains in his post. “Remember never to starve yourself or not eat enough. We need to keep our muscles when we are trying to drop body fat. If you lose weight and muscle, you will gain body fat. You can take your weight x a minimum of .7. So if you are 150 pounds, you will take 150x.7, and it will be 105 grams of prop each day. If that is too much for you, when you start a little bit lower and work your way up.”
Egg WhitesShutterstock
The top almost zero-calorie protein to eat? Egg Whites. “One large egg white has about 17 calories and 3.6 grams of protein. They are low in calories and fat while being a great protein source,” he writes.
Non-Fat Greek YogurtShutterstock
He is also a fan of non-fat Greek yogurt. “This yogurt is low in calories and high in protein. A typical serving (about 150g) contains around 80-100 calories and about 10-15 grams of protein,” he says.
Broth or StockShutterstock
An unlikely protein? Broth or Stock. “Chicken or vegetable broth can be very low in calories (around 10-15 calories per cup) and can provide a small amount of protein,” he says.
Whey Protein PowderShutterstock
Whey protein powder is a great source to add to your smoothies or baked goods. “Depending on the brand, a scoop of whey protein powder can provide around 100 calories and 20-30 grams of protein. While not zero calories, it’s a concentrated protein source,” he says.
Fish
Fish is also good. “Certain types of white fish, like cod or sole, are low in calories and high in protein. A 3-ounce serving typically has around 70-90 calories and about 15-20 grams of protein,” he says.
TofuShutterstock
If you are on a plant-based diet, he recommends tofu, which “is low in calories, with about 40-50 calories per 3.5 ounces, and provides around 5 grams of protein,” he says.
SeafoodShutterstock
Another great nonmeat or poultry protein option? Seafood. “Most seafood, like shrimp or crab, is low in calories and high in protein. A 3-ounce serving of shrimp has about 85-95 calories and around 18-20 grams of protein,” he says.
These Will Help You Amp Up Your Protein Intake While Staying in a Calorie DeficitShutterstock
“While these options are not completely calorie-free, they are among the best choices for getting protein while keeping calorie intake low. Always consider the nutritional value and balance in your diet!” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar
    

        Copyright Dr. Eric Berg DC/YouTube
    
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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.
✓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.
Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

            
                Before We Start What Counts as Sugar
            
            
        "I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

            
                The Surprising Truth About Starch
            
            
        Shutterstock"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

            
                Sign 1 Unexplained High Adrenaline
            
            
        Shutterstock
The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

            
                Sign 2 Frequent Infections
            
            
        Shutterstock"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

            
                Sign 3 Low Testosterone Levels
            
            
        Shutterstock"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

            
                Sign 4 Bleeding Gums
            
            
        ShutterstockIf you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

            
                Sign 5 Chronic Sinus Problems
            
            
        Shutterstock"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

            
                Sign 6 Persistent White Tongue
            
            
        Shutterstock
A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

            
                Sign 7 Premature Aging
            
            
        Shutterstock"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

            
                Taking Action Against Hidden Sugars
            
            
        ShutterstockRecognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        Fitness Trainer Reveals 10 Fat Burning Habits Over 50
    

        Copyright corexchristine/Instagram
    
By Leah GrothJan 19, 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:
                       
✓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.
✓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 letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life. 

            
                Intermittent Fasting
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

            
                Hydration
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

            
                Coffee
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

            
                Protein Before Workout
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

            
                Here Is What She Eats in a Day
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein. 

            
                Stretching or Yoga
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

            
                Walking
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

            
                Tea Before Bed
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

            
                Supplements
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
Christine takes supplements throughout the day:
Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12
Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement
Evening supplements: Magnesium threonate & citrate for calm & progesterone

            
                Sleep
            
            
        
View this post on Instagram
A post shared by Christine Roderick (@corexchristine)
Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. 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. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
Healthy Body
        Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels
    

        Copyright drkateld/Instagram
    
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

            
                This Is How Cortisol Affects Your Body
            
            
        Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

            
                Recognize the Warning Signs
            
            
        ShutterstockAccording to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

            
                Balance Blood Sugar With Smart Food Choices
            
            
        Shutterstock"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

            
                Rethink Your Relationship With Caffeine
            
            
        ShutterstockWhile that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

            
                Add High-Quality Fish Oil Supplements
            
            
        ShutterstockThe right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

            
                Replenish Stress-Depleted Vitamins
            
            
        Shutterstock
Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

            
                Harness the Power of Adaptogenic Herbs
            
            
        ShutterstockAdaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

            
                Monitor Your Progress Through Testing
            
            
        ShutterstockDr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

            
                Know When to Seek Professional Help
            
            
        ShutterstockWhile these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

            
                Maintain Long-Term Success
            
            
        ShutterstockUnderstanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Load More