7 Spices That Boost Metabolism and Cut Fat

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        7 Spices That Boost Metabolism and Cut Fat
    These spices are nutritional powerhouses.
By Ferozan MastMay 02, 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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By Ferozan MastMay 02, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Spices not only make even the most bland food delicious, they hold many health benefits, and some even boost metabolism. If you’re looking for spices that not only give your cooking an edge but also help you lose weight, certain ingredients may make a difference. “Spices do more than boost flavor; they also provide health benefits without adding extra calories. Rather than rely on salt and sugar to flavor food, try a concoction of your favorite spices to make meals more nutritious,” says Colorado State University’s Kendall Reagan Nutrition Center. Here are key spices that not only taste good but may boost metabolism and encourage fat-burning.
Cinnamon
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Cinnamon has a compound called cinnamaldehyde that affects metabolism. “Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” says Jun Wu, PhD, from the University of Michigan Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”
Turmeric
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The active ingredient in turmeric is curcumin. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”
Cayenne
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Cayenne contains capsaicin, which may act as a thermogenic chemical, using heat to boost metabolism. “Capsaicin is also found in chili peppers that help speed metabolism,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “The heat raises our body temperature temporarily, increasing our metabolism by 15% to 20%. The hotter the pepper, the higher the metabolic burn. Capsaicin is also known to suppress your appetite and helps cut the cravings for fatty, salty foods. It also helps your brain release endorphins.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Ginger
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Ginger is known to aid digestion and boost the metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels, and calms the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”
Cumin
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Cumin has been shown to boost metabolism and aid weight loss. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.
Fenugreek
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Fenugreek is high in fiber, which helps with satiety. “High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer,” says the Mayo Clinic. “And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.”
RELATED: 7 Morning Routines That Help Shed Weight Quickly
Rosemary
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Rosemary may help with weight loss, experts say. “Rosemary is naturally rich in carnosic acid, a substance that keeps the pounds off by inhibiting the formation of fat cells,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com. It also helps muscles soak up glucose, helping lower blood sugar levels and potentially moderating hunger.”
💪🔥Body Booster: Spices offer many benefits beyond weight loss. Don’t be afraid to experiment!
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Nutrition & Diet
        7 Spices That Boost Metabolism and Cut Fat
    

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By Ferozan MastMay 02, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   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.
Spices not only make even the most bland food delicious, they hold many health benefits, and some even boost metabolism. If you’re looking for spices that not only give your cooking an edge but also help you lose weight, certain ingredients may make a difference. “Spices do more than boost flavor; they also provide health benefits without adding extra calories. Rather than rely on salt and sugar to flavor food, try a concoction of your favorite spices to make meals more nutritious,” says Colorado State University’s Kendall Reagan Nutrition Center. Here are key spices that not only taste good but may boost metabolism and encourage fat-burning.
Cinnamon
Shutterstock
Cinnamon has a compound called cinnamaldehyde that affects metabolism. “Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” says Jun Wu, PhD, from the University of Michigan Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”
Turmeric
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The active ingredient in turmeric is curcumin. “Curcumin has many biological activities, not all of which are understood,” Mary-Eve Brown, R.D.N., C.S.O., L.D.N., tells Johns Hopkins. “Like other colorful plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.”
Cayenne
Shutterstock
Cayenne contains capsaicin, which may act as a thermogenic chemical, using heat to boost metabolism. “Capsaicin is also found in chili peppers that help speed metabolism,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “The heat raises our body temperature temporarily, increasing our metabolism by 15% to 20%. The hotter the pepper, the higher the metabolic burn. Capsaicin is also known to suppress your appetite and helps cut the cravings for fatty, salty foods. It also helps your brain release endorphins.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Ginger
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Ginger is known to aid digestion and boost the metabolism. “Just adding 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories,” Tracie Cavalier, RDN, LDN, CNSC, tells Ochsner Health. “It promotes a feeling of fullness, decreases hunger levels, and calms the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Check out a few drinks that improve digestion here.”
Cumin
Shutterstock
Cumin has been shown to boost metabolism and aid weight loss. “One study even found that it was as effective as the weight-loss drug Orlistat. If that weren’t reason enough to add it to your spice rack, it has also been shown to lower cholesterol and triglycerides,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com.
Fenugreek
Shutterstock
Fenugreek is high in fiber, which helps with satiety. “High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer,” says the Mayo Clinic. “And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.”
RELATED: 7 Morning Routines That Help Shed Weight Quickly
Rosemary
Shutterstock
Rosemary may help with weight loss, experts say. “Rosemary is naturally rich in carnosic acid, a substance that keeps the pounds off by inhibiting the formation of fat cells,” Karen Ansel, M.S., RDN, tells PatriciaBannan.com. It also helps muscles soak up glucose, helping lower blood sugar levels and potentially moderating hunger.”
💪🔥Body Booster: Spices offer many benefits beyond weight loss. Don’t be afraid to experiment!

        
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        Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off
    

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By Christopher RobackNov 01, 2024
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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.
Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.
Prioritize High-Intensity Interval Training (HIIT)
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Burns Fat in Less Time
HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.
Eat Protein at Every Meal to Boost Metabolism
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Supports Fat-Burning and Muscle Preservation
Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.
Incorporate Strength Training for Lasting Fat Loss
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Build Muscle to Burn More Calories
Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.
Reduce Refined Carbs to Prevent Fat Storage
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Control Blood Sugar and Insulin Spikes
Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.
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Practice Mindful Eating to Avoid Overeating
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Stay Aware of Hunger and Fullness Cues
Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.
Get 7–8 Hours of Quality Sleep Each Night
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Improves Fat-Burning Hormones
Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.
Drink Green Tea Daily to Boost Metabolism
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Catechins in Green Tea Enhance Fat Burning
Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.
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Manage Stress Levels to Reduce Cortisol
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Lower Cortisol to Prevent Belly Fat Accumulation
Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Benefits of Green Tea for Fat Loss and Health
    

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By Ferozan MastMay 09, 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
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Green tea is considered a superfood for good reason—it has many health benefits, not least encouraging fat loss. “Green tea is exceptionally high in flavonoids that can help boost your heart health by lowering bad cholesterol and reducing blood clotting,” says Penn Medicine. “Studies show this type of tea can also help lower blood pressure, triglycerides and total cholesterol.” Here are seven incredible benefits of green tea for weight loss and overall health.
Stress Relief
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Stress can undermine weight efforts by spiking cortisol levels. As green tea is a natural source of L-theanine, it can help manage stress and encourage fat-burning. L-theanine also helps with sleep quality, another factor that affects weight loss.
Lower Cholesterol
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Studies show green tea may help lower LDL “bad” cholesterol and triglycerides. “The limited data available on green tea support a potential association between green tea and beneficial properties in relationship to risk factors for cardiovascular disease,” Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, tells Harvard Health.
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Natural Fat Burner
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Animal studies show green tea can help with fat-burning. “Our findings suggest that green tea in the absence of caffeine can enhance the effects of exercise," Joshua Lambert, associate professor of food science, tells Penn State. "The mice that exercised and had decaffeinated green tea extract had a more significant change in body weight, and they had better outcomes as far as lower blood glucose and lower plasma insulin levels. It looks like a combination of exercise and decaffeinated green tea enhances the body's ability to use energy that is taken in."
Caffeine and Metabolism
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Green tea contains caffeine, which is known to help boost metabolism. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,” Allegra Picano, RDN, tells Henry Ford Health. “One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI and 28% more reduction in body fat.”
Bone Health
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Bone health is crucial for exercise, which helps with fat loss. Studies show regularly drinking green tea may help prevent osteoporosis. “Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain,” says the Mayo Clinic.
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Type 2 Diabetes
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Green tea is shown to positively impact blood glucose levels. “Most physicians will initially recommend weight loss and exercise,” says Richard Bruno, professor of human nutrition at The Ohio State University. “Unfortunately, we know most persons can’t comply with lifestyle modifications for various reasons. Our work is aiming to give people a new food-based tool to help manage their risk for metabolic syndrome or to reverse metabolic syndrome.”
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Low Calories
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Green tea contains a paltry 3 calories in 8 fluid ounces, making it a great choice as part of a weight loss diet. “Replacing high-calorie foods with lower calorie choices and cutting your portion sizes can help you cut calories and improve weight control,” says the Mayo Clinic. “For a successful — and lasting — weight management plan, you also need to increase your physical activity.”
💪🔥Body Booster: Whether weight loss is the goal or not, green tea is an excellent choice for overall health.
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        8 Ways Protein Burns Stubborn Belly Fat
    

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By Christopher RobackOct 30, 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.
If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.
Protein Boosts Your Calorie Burn
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The Thermic Effect of Food
When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.
Protein Keeps You Full Longer
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Say Goodbye to Cravings
Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.
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Preserves Muscle, Burns Fat
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Building Lean Muscle for Fat Loss
When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.
Reduces Cravings and Late-Night Snacking
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Balancing Blood Sugar Levels
Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.
Protein-Rich Foods Are Nutrient-Dense
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More Nutrients, Fewer Empty Calories
High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.
Improves Fat-Burning While at Rest
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Preserving Lean Body Mass
Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!
Easy to Incorporate into Every Meal
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Practical Ways to Add Protein
From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.
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Supports Mental and Physical Stamina
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Power Through Your Day with Protein
Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Drop Belly Fat Fast with These 11 Super Nutrients
    

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By Alek KorabOct 01, 2024
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Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Belly fat isn’t just a cosmetic issue—it’s a dangerous type of fat linked to heart disease, diabetes, and even Alzheimer's. But what if you could flip a switch and start melting that fat away? According to Zero Belly Diet, you can! By incorporating a select group of super nutrients into your diet, you can target stubborn visceral fat and get rid of it for good. These foods work by improving digestion, reducing inflammation, and even turning off the fat genes that cause your body to store weight. In fact, they can help you lose as much as 7 inches off your waist in just six weeks! Ready to start seeing results? Here are the 11 super nutrients that are scientifically proven to flatten your belly fast.
Omega-3 Fatty Acids
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Cut your risk of diabetes and target belly fat
Omega-3 fatty acids, found in fish like wild salmon and mackerel, are essential because your body doesn't produce them naturally. Research shows that men with a high intake of omega-3s have a 33% lower risk of developing type 2 diabetes, which is closely linked to belly fat.
Plant-Based Protein
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Fuel your metabolism and burn fat
Plant-based proteins from sources like beans and lentils help build lean muscle while keeping your metabolism revved up. This nutrient helps you stay full longer, preventing overeating and unnecessary weight gain around your belly.
Red Fruits
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Powerful antioxidants that fight fat
Fruits like cherries and strawberries are packed with flavonoids, which give them their vibrant color and can reduce fat storage in your body. Their high fiber content also helps keep your digestive system running smoothly.
Olive Oil
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Healthy fats to burn fat
Olive oil is full of monounsaturated fats that help activate fat-burning genes and reduce inflammation. Incorporating this heart-healthy oil into your diet helps your body burn belly fat and support overall health.
RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again
Leafy Greens
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Detox and flatten your belly
Leafy greens like spinach and kale are rich in fiber and essential vitamins that help reduce bloating, flush out toxins, and support digestion—all key for shrinking belly fat.
Ginger
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Boost metabolism and reduce inflammation
Ginger has been used for centuries for its anti-inflammatory properties. It's also a natural metabolism booster, which helps burn off belly fat faster by increasing your body's ability to process food.
Beans and Legumes
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Fiber-rich foods to curb hunger and burn fat
High in fiber and protein, beans and legumes help regulate digestion and blood sugar levels, reducing your body's tendency to store fat around your midsection.
RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches
Green Tea
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A fat-burning drink with powerful antioxidants
Green tea is known for its catechins, compounds that trigger the release of fat from fat cells and increase your body's ability to burn belly fat. Drinking green tea regularly can accelerate weight loss.
Bright Vegetables
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Combat inflammation and aid digestion
Colorful vegetables like bell peppers and carrots are high in phytonutrients, which fight inflammation and support digestive health. These veggies keep your belly looking flatter and reduce the risk of visceral fat.
Extra Plant Protein
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Build muscle and banish belly fat
Foods like tofu, tempeh, and peas pack a protein punch without the saturated fat found in meat. These plant proteins help build lean muscle mass and burn belly fat by keeping you full and satisfied.
RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How
Spices Like Cinnamon
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Balance blood sugar and curb fat storage
Cinnamon has been shown to stabilize blood sugar levels, preventing spikes that can lead to fat storage—especially around your belly. Add a dash of cinnamon to your meals for a fat-fighting boost.
These super nutrients are your key to dropping belly fat quickly and for good. Incorporating them into your diet will not only shrink your waistline but also boost your overall health! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Protein Dinners That Helped Mom Lose 10 Lbs
    

        Copyright lookbeneath__thesurface/Instagram
    
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes. 

            
                1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies
            
            
        
View this post on Instagram
A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 42g, Calories: 378
Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.
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                2. Grilled Chicken with Mashed Cauliflower & Green Beans
            
            
        
View this post on Instagram
A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

            
                3. Turkey & Spinach Stir-Fry with Brown Rice
            
            
        
View this post on Instagram
A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 43g, Calories: 428
Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                4. Spaghetti Squash with Ground Turkey Marinara
            
            
        
View this post on Instagram
A post shared by Ashley (@ashysmith1)
Protein: 41g, Calories: 314
Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

            
                5. Grilled Salmon with Roasted Asparagus & Wild Rice
            
            
        
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A post shared by Ashley Smith (@lookbeneath__thesurface)
Protein: 47g, Calories: 452
Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Best Foods to Burn Fat
    

        I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
    

        Copyrightdietdivatara/Instagram
    
By Leah GrothMar 28, 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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✓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.
Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them. 

            
                Leafy Greens
            
            
        ​The Power of Green GuardiansShutterstockLeafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Eggs
            
            
        ShutterstockEggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

            
                Lean Protein
            
            
        ShutterstockNext up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

            
                Greek Yogurt
            
            
        ShutterstockAnother item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Berries
            
            
        ​BerriesShutterstockBerries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood. 

            
                Cruciferous Vegetables
            
            
        44. Brussels sprouts: 43 caloriesShutterstockCruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

            
                Legumes
            
            
        ShutterstockLegumes, including lentils, chickpeas, and black beans, are essential for weight loss.
“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Oats/Oatmeal
            
            
        ShutterstockOats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

            
                Nuts and Seeds 
            
            
        ShutterstockNuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Avocados
            
            
        ShutterstockAnd last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Nutrition & Diet
        8 Foods to Avoid If You Want to Lose Weight After 50
    

        Over 50? You Should Avoid These 8 Foods
    

        Copyright jonwilliamsfitness/Instagram
    
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes. 

            
                Processed Sugars
            
            
        
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A post shared by Jon Williams | Fat Loss Expert (@jonwilliamsfitness)
The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                White Bread
            
            
        ​Monitor Your Carbohydrate IntakeShutterstockWhile you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockAnother type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says. 

            
                Soda and Sugary Drinks
            
            
        ShutterstockDon’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                High-Sodium Foods
            
            
        ShutterstockSalty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams. 

            
                Pastries and Cakes
            
            
        ​Don’t Eat High-Sugar FoodsShutterstockYou don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says. 

            
                Trans Fats
            
            
        ShutterstockRead labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Alcohol 
            
            
        ShutterstockAlcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
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