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

These foods will keep you full and help burn off fat.

Ferozan Mast
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.
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FACT CHECKED BY Christopher Roback
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Shutterstock
Ferozan Mast
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

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

Close-up of woman's hand holding yogurt while eating at home.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

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

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

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.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

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

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

cooking and home concept - close up of female emptying jar with quinoaShutterstock

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

Poached,Egg,Toast,breakfastShutterstock

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

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

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

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

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

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

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

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

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

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

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

Organic brown rice pasta penne in a bowl in woman's hands. (Gluten Free Product).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

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.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

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein 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

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

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.

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Nutrition & Diet

8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

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Christopher Roback
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
✓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 Alternative

Mayra 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

Whole roast turkey in the ovenShutterstock

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 Boost

Banana and chocolate smoothie in the glass jarShutterstock

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 Nutrition

low key scoop up whey protein, selective focusShutterstock

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 Powerhouse

Eating delicious natural yogurt at white tiled table, closeupShutterstock

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

Chocolate Morsels Spread for Food Background. Full frame of Chocolate ChipsShutterstock

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 Edition

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

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 Powerhouse

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

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 Snack

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

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 Cheese

Close-up of a bowl of cottage cheese in the hands of a Caucasian woman. Focus on a bowl of cottage cheese.Shutterstock

"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 Option

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

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 Protein

Boiled quinoa in white bowl on brown wooden tableShutterstock

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-Go

Crispy celery sticks with organic peanut butter and milkShutterstock

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 Combo

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

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 Snack

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

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 Boost

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

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 Results

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

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.

Nutrition & Diet

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

Close-up portrait of her she nice attractive pretty cute glad cheerful cheery wavy-haired girl licking spoon celebratory festal lunch homemade breakfast isolated on pink pastel color background
Shutterstock
Ferozan Mast
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

Close-up of woman's hand holding yogurt while eating at home.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

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

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

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.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

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

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

cooking and home concept - close up of female emptying jar with quinoaShutterstock

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

Poached,Egg,Toast,breakfastShutterstock

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

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

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

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

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

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

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

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

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

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

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

Organic brown rice pasta penne in a bowl in woman's hands. (Gluten Free Product).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

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.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

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein 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

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

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

Taylor_Grasso_simplyhealthyrd2
simplyhealthyrd/TikTok
Leah Groth
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.
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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 Fiber

Taylor_Grasso_simplyhealthyrd7simplyhealthyrd/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 Yogurt

Taylor_Grasso_simplyhealthyrd8simplyhealthyrd/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 Packs

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/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 Cheese

Taylor_Grasso_simplyhealthyrd3simplyhealthyrd/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 Bars

Taylor_Grasso_simplyhealthyrd4simplyhealthyrd/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 Snacks

Taylor_Grasso_simplyhealthyrd5simplyhealthyrd/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 Nuts

Taylor_Grasso_simplyhealthyrd6simplyhealthyrd/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 Up

tara_collingwood5dietdivatara/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.

@simplyhealthyrd

Snacks 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”

Nissa_Graun1
Copyright nissagraun/Instagram
Christopher Roback
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
✓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

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

"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

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

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

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

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

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

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

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

10 Underrated High-Protein Foods to Melt Fat

Mike Diamonds DoctorMike28
5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By
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Christopher Roback
By Christopher RobackMar 24, 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.

Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages.

As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.

Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

The Golden Formula for Getting Lean

The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.

Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.

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

1. Reduced Carb Wraps: The Diet Game-Changer

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.

With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.

The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

2. Shellfish: Compact Protein Powerhouses

Frozen, boiled shrimp. Texture King prawns background. Seafood on the counter. Fish market. Close-up shot of seafood. Photo of shrimp in a supermarket. Wholesale of seafood. High quality photoShutterstock

"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.

You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.

Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

3. Biltong: The Ultimate Protein Snack

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."

This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.

Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.

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

4. Lentils: Plant-Based Protein Champion

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Though Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.

What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

5. Edamame: The Complete Protein Snack

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

"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.

Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.

Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

6. Egg Whites: The Lean Protein Source

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

While whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."

The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.

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

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.

Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

8. Protein Ice Cream: The Healthy Indulgence

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."

Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.

"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

9. Protein Milk: The Daily Staple Upgrade

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.

This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Canned Tuna: The Forgotten Protein Superfood

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Dr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."

The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.

For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

Conclusion: Protein Is Your Secret Weapon

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

Adding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.

Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

Amulya M precious_soul14
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Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

woman,laptop,computer,officeShutterstock

Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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

Exercise Four Times a Week

Professional swimmer, swimming race, indoor poolShutterstock

She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.​And, They Reduce Her CravingsShutterstock

“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Sleep

,Woman,Sleeping,,Bed,,Night,rest,​You’re Sleeping Less Than 7 HoursShutterstock

Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleeping​Bottom Line: Don’t Skip BreakfastShutterstock

Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.Shutterstock

Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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