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8 Foods That Secretly Cause Inflammation

Watch out for them

Leah Suzanne
By Leah SuzanneApr 12, 2025
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Nutrition & Diet

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

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Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

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You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

Raw Grass Fed Prime Rib Meat with Herbs and Spices​Method 1 - Strategic Protein IntakeShutterstock

Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close up19 Most Unhealthy Junk Foods You Should Never Eat Shutterstock

Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

Sunflower and sunflower oil on the wooden background

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Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

8 Foods That Secretly Cause Inflammation

beautiful sweet sexy girl in a white dress walking on a field of sunflowers , smiling a beautiful smile,cheerful girl,style, lifestyle , ideal for advertising and photo sun shines bright and juicy
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Leah Suzanne
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

Raw Grass Fed Prime Rib Meat with Herbs and Spices​Method 1 - Strategic Protein IntakeShutterstock

Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close up19 Most Unhealthy Junk Foods You Should Never Eat Shutterstock

Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

Sunflower and sunflower oil on the wooden background

Shutterstock

Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

7 Ways to Reduce Inflammation in Your Body

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By Ferozan MastApr 25, 2024
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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.
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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.

Chronic inflammation is linked to a host of illnesses and negative health outcomes. “Inflammation that’s not specifically from an infection or injury often doesn’t manifest into a lot of clear symptoms,” Ketan Amin, MD, tells Novant Health.

“It just kind of smolders in the background. [People] may not even realize they have an inflammatory condition because it's a subtle change that occurs over weeks, months, and even years. So they’re just dealing with the symptoms, like fatigue, every day — and, day after day, it gets a little bit worse.” Thankfully inflammation can be reversed or prevented—here’s how.

Nutritious Food

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Eating the right foods—for example, the Mediterranean Diet—can make a big impact on inflammation, experts say.

“Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference," Varinthrej Pitis, MD, tells Scripps Health. “An anti-inflammatory diet also limits foods that promote inflammation,” says cardiologist James Gray, MD.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Anti-Inflammatory Supplements

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Certain supplements may help fight inflammation. “Turmeric has been known for its anti-inflammatory effects for centuries — I take it every day,” Dr. Amin says.

“Garlic is another good one. And capsaicin, from cayenne, can be used on joints externally to reduce inflammation and pain.”

Stress Management

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Stress management, for example, meditation, has been shown to help lower or prevent inflammation. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” says Dr. Gray.

“It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”

Lose Weight

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Inflammation increases with weight gain, experts say. “As our weight increases, so does the amount of visceral fat in our body,” endocrinologist Dr. Karla Saint Andre tells Houston Methodist On Health.

"These cells are biologically active, secreting hormones and other substances that can put the body into an inflammatory state. This type of fat can also deposit inside and between organs — the pancreas, liver, intestines, and more. When this happens, the inflammation these cells trigger can cause dysfunction of these organs, contributing to issues like insulin deficiency and, eventually, type 2 diabetes.”

RELATED: 4 Signs You Aren't Eating Enough Protein

Don’t Smoke

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

Smoking and vaping cause inflammation throughout the whole body. “The general perception among the public is that e-cigs are ‘safer’ than cigarettes,” Peter Shields, MD, tells Ohio State University.

“The reality is the industry is changing so fast ­— and with minimal regulation — that usage is outpacing the rate of our scientific understanding. It’s becoming a public health crisis we should all take very seriously from a general pulmonary health, cancer risk and addiction perspective. E-cigs may be safer than smoking, but that is not the same as safe, and we need to know how unsafe they are.”

Intermittent Fasting

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

Intermittent fasting may prove a powerful tool for reducing inflammation. “Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation,” Manpreet Mundi, M.D, tells the Mayo Clinic. “Such as Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.”

RELATED: Get Lean Muscle Tone in 30 Days With This Workout

Healthy Habits

Young woman waking up in the morning in the bed in the bedroomShutterstock

Focus on overall health and good habits to prevent long-term inflammation. “When you don’t eat healthy, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Dr. Pitis.

“Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get and how much you exercise, they all really matter when it comes to reducing inflammation.”

💪🔥Body Booster: A healthy diet and regular exercise can help prevent inflammation.

Nutrition & Diet

8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain

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Leah Suzanne
By Leah SuzanneApr 11, 2025
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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.

If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends.

Salmon

Grilled salmon fish with various vegetables on pan on the flaming grillShutterstock

Fatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

Greek Yogurt

Greek,Yogurt,In,A,Wooden,Bowl,On,A,Rustic,WoodenShutterstock

Greek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says.

Turmeric

Turmeric powder and fresh turmeric on wooden background.Shutterstock

She is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains.

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

Eat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

Olive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

Berries

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Berries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

Leafy greens

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Leafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

Beans

Soy,Beans,,Red,Beans,,Black,Beans,,And,Navy,Bean,OnShutterstock

Beans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

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By Leah GrothApr 20, 2024
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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 your fingers, toes, and other joints regularly experience pain and discomfort, you might be suffering from inflammation. Inflammation can be caused by a number of things, according to the National Institutes of Health. These include autoimmune diseases, such as rheumatoid arthritis, cardiovascular diseases, such as high blood pressure and heart disease, gastrointestinal disorders like inflammatory bowel disease, Crohn's disease, and ulcerative colitis, lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, mental illnesses, such as depression, metabolic diseases, such as Type 2 diabetes, neurodegenerative diseases, such as Parkinson’s disease, and some cancers. And, in case you didn’t know, making some good dietary choices can help you beat joint pain, according to Amanda Sauceda, RD, founder of The Mindful Gut.

Sauceda Recommends Three Things

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Sauceda recommends adding three things to your diet if you are suffering from inflammation. “Think spices, fiber, and omega-3's when choosing a diet to help you beat joint pain,” she says.

Spices Have Anti-Inflammatory Compounds

Variety of spices and herbs on kitchen table.Shutterstock

“Seasoning your food with a variety of spices is helpful because they are a source of anti-inflammatory compounds,” she says.

Turmeric Is Good for Rheumatoid Arthritis

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“For example, turmeric is thought to be a good spice to include and has been found to be helpful with rheumatoid arthritis,” she maintains.

Curcumin Also Has Anti-Inflammatory Properties

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There is also scientific evidence that curcumin has anti-inflammatory properties, reducing symptoms in people with autoimmune disorders.

Fiber Is Also Beneficial

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Sauceda maintains that most people lack fiber, “and this nutrient supports not only healthy digestion but also a balanced microbiome.”

The Microbiome Is Connected to Joint Pain

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“The microbiome is being investigated for its role in a variety of health conditions, and joint pain, like with, is no exception,” she says, citing research.

Add Mashed Avocado on Your Toast

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“Try including one high fiber food into your diet daily to get into the habit,” she suggests. “It can be as simple as mashing avocado on your toast.”

And, Add Omega-3s

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“Omega-3's are one of the most supportive fats for our body and also one that many people don't eat enough of,” says Sauceda. Omega-3s are found in animal or plant-based sources and can have anti-inflammatory effects.

Fish Is a Great Source

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“Fish tend to be the best source of omega-3s,” she says. “Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation,” explains Harvard Health. “Your body can't manufacture omega-3 fatty acids—eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA)—so it's important to get them through your diet.”

Related: This Is Exactly How to Lose Body Fat This Year

So Are Plant Sources

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

“You can also choose sources like chia seeds, hemp hearts, or flax seeds,” says Sauceda. Harvard Health adds that ALA is found in plants and is available in vegetable oils, nuts, flaxseeds, and flaxseed oil.

💪🔥Body Booster: If you are experiencing inflammation, try adding fiber, omega-3 fatty acids, or spices into your diet.

Nutrition & Diet

7 Causes of "Hidden" Fat, According to Science

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Heather Newgen
By Heather NewgenSep 19, 2024
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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.

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

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Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

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Alcohol

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According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

worker�´s hand deboning salmon at fish marketShutterstock

Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

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Healthy Fats

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

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If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

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Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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Christopher Roback
By Christopher RobackApr 24, 2025
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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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By Leah SuzanneApr 24, 2025
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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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