Skip to content
Fact-Checked

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

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

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

Top 8 Gut-Healing Foods I Eat Every Day for Losing Weight

This influencer lost 36 pounds with delicious foods.

FACT CHECKED BY Christopher Roback
Hailey_Gamba9
FACT CHECKED BY Christopher Roback

YouTuber Hailey Gamba lost 36 pounds and kept it off with a specific, gut-healing diet, and she’s sharing exactly what a day of eating looks like for her. “I pretty much ate this all the time when I lost weight—of course, I like to experiment with new recipes here and there,” she says. Gamba also practices intermittent fasting, allowing herself an eating window of 2 p.m. to 8 p.m. every day. She doesn’t count calories, instead focusing on foods that make her feel good. Here’s what Gamba eats every day to maintain her weight loss and stay lean.


Lots of Water

Sports woman drinking bottle of water.Shutterstock

Gamba starts her day with just water—no coffee or juice, just water. Sometimes, she adds lemon to the water, but she makes sure to drink it before anything else and continues to stay hydrated all day. “For the most part, it’s just water in the morning. That’s what I’ve been enjoying.”

Cold-Pressed Juice

Gamba loves cold-pressed juice and will drive twice a week to collect it from a local merchant. The juices are made from tons of healthy fruits and vegetables, including spinach, pineapple, celery, ginger, and beets.

Chopped Vegetable Platter

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Gamba loves a platter of chopped vegetables for lunch—this is her first meal of the day at 2 p.m. She enjoys red peppers and cucumbers with a side of blueberries and Trader Joe’s Goddess dressing. “I eat this almost every single day,” she says. Gamba makes a point of having her plate look pleasant and appealing.

RELATED:20 Superfoods for People Over 50

Fennel Citrus Salad

Fresh Florence fennel bulbs or Fennel bulb on wooden background. Healthy and benefits of Florence fennel bulbsShutterstock

Gamba loves a fennel citrus salad for a meal about an hour after her vegetable platter. The salad is made of oranges, pistachios, avocado, feta cheese, and fennel. She dresses the salad with extra virgin olive oil. “I do salt and pepper, and that is it, guys,” she says. “It is the most delicious refreshing salad and the perfect thing to eat after having my peppers and cucumbers.”

Tomato and Parmesan Soup

Bowl of delicious tomato soup on grunge backgroundShutterstock

At around 5 p.m., Gamba enjoys a hot tomato and parmesan soup. A lot of people ask me, due to my gut health issues, if tomato soup really hurts my stomach, and I have to be honest with you guys, some tomato dishes really do… I guess the level of acid in this soup does not bother my stomach at all.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Cauliflower Steaks

Fresh cauliflower on wooden tableShutterstock

Gamba makes different variations of cauliflower steaks for her dinner, mixing up the vegetables. “Sometimes I’ll use Brussels sprouts, sweet potatoes, or even just fish,” she says. Gamba dresses the vegetables with parsley, coriander, paprika, and salt and pepper. Gamba cooks them in the air fryer to get them extra crispy.

Tahini Dressing and Brown Rice

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

Gamba makes her own dressing for vegetables made of tahini, lemon, and maple syrup, thinning it out with water to get the right consistency. Gamba tops the cauliflower steak with just one very sweet date, and adds a side of organic brown rice.

RELATED: I Lost 40 Pounds Doing These 10 Things Every Day

Ice Cream Bar

Los Angeles, CA - Jan 10, 2024: Kind Frozen creamy and delicious Frozen Treat Bars, with chocolate cherry and almond nuts.Shutterstock

At 8 p.m., Gamba has her dessert before starting her overnight fast. “I have been obsessed with the frozen Kind bars,” she says. “I have bought them every single week in every flavor since I discovered them. Currently I have the mint ones and the raspberry ones, I alternate them throughout the days. I eat just one at night, and it completely satisfies my sweet tooth.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walking
Shutterstock
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.

You don’t need to starve yourself to lose weight. In fact, burning fat is more about eating the right foods than simply cutting calories. Carlo Macapinlac is the Owner and Program Director at Newbie Fitness Academy (@newbieFitnessAcademy) and regularly shares videos about how to amp up your health and lose weight. In a recent one, he goes into detail about superfoods, revealing the eight you need to eat to lose weight.


Only a Few Foods Are Worthy of Superfood Status

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

According to Carlo, there are very few foods “worthy” of the superfood title. “It's really more of a marketing term that was coined by the food industry when they're trying to sell you something. Generally speaking, though, superfoods are nutrient-dense. They have special properties and supreme benefits compared to other foods. They basically pack the best punch. It's the best bang for your nutrition buck.”

Carlo eats these superfoods “every day, and this is the physique that I'm able to maintain,” he says. “And I know for a fact that they work extremely well for other people because these are the exact same foods that all my students inside the fat loss accelerator eat. And they've all gone to see some amazing results.”

But You Have to Avoid Junk Food

doritos on wooden table, copy spaceShutterstock

However, “there isn't a single food that's gonna be the magic cure-all,” he says. “Like if you start eating avocado, for example, but you're still eating Doritos every day, it's not really gonna work.”

“These are superfoods that I personally believe in,” he says. “I know for a fact that they work extremely well. I don't remember the last time I got sick, maybe four or five years ago,” he adds.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Superfoods Need to Be Nutrient-Dense and Have Fat and Protein

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“If your goal is fat loss, there are three things in your diet that you need to optimize. Nutrient density, fat, and protein content. So all the superfoods that I'm gonna give you are gonna meet all those three criteria, plus they're gonna be extremely delicious,” he says.

Here’s Why Superfoods Need to Be Nutrient-Dense

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

“Nutrient-dense foods are gonna be extremely filling because they're usually high in fiber, which is gonna activate that stretch mechanism in your stomach, which is then gonna activate leptin, which is the hormone that signals your body that you're full and turn off ghrelin, which is your hunger hormone,” he explains. “Weight loss is all about controlling hunger. Why? Because being hungry sucks,” he says.

Here’s Why Superfoods Need to Have Fat

Magnetic,Resonance,Image,(mri),Of,The,Brain,doctor,hospital,surgeonShutterstock

They also need fat and protein because they “activate your satiety hormones,” he says. Fat activates cholecystokinin or CCK.” He also notes that fat doesn't make you fat. “Like if you're not eating enough fat, and this is some real talk, you're probably fat. In fact, dietary fat and cholesterol usually go hand in hand and are essential to every cellular function in your body, including your brain. Again, it's not bad for you, but again, I don't want you to just add sour cream to your Doritos and call it a day.”

Here’s Why Superfoods Need to Have Protein

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

Protein “activates peptide YY or PYY, and they're delicious,” he says. “Think about a piece of rib eye with some butter, for example. Hmm. Adequate protein is also key when it comes to maintaining and building muscle while also losing fat.”

Low Carb Is Also Good for Fat Loss, He Says

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

While carbs “are not essentially the enemy,” he doesn’t recommend eating a lot of fat loss. “If we're strictly talking about fat loss, a majority of the population will do better on a high fat, moderate protein, and low carb diet because it's the best diet to moderate your insulin levels, which is your storage hormone,” he explains. “It's the hormone that controls your body weight and carbs, especially refined carbs like Doritos. Sugar triggers a high blood glucose response, which then triggers a high insulin response to store all that sugar that's in your body right now, which then causes a blood sugar crash. Your body then freaks out because it thinks that it's gonna go into a state of hypoglycemia, which is gonna trigger your body to crave all the food. This is why you can't just have one Dorito after a while. You wanna eat the entire bag.”

Superfood 1: Leafy, Green Veggies

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Superfood number one? “Green leafy vegetables, specifically cruciferous vegetables,” he says, citing arugula, spinach, romaine lettuce, and Swiss chard. and kale. He explains that they are “extremely nutrient dense,” and “loaded with vitamins and minerals. They're anti-inflammatory, they're full of antioxidants, and they have a whole lot of other good stuff for your body. They're low in calories, they're extremely low in carbs, and they're also high in fiber, which is again gonna activate that stretch mechanism in your stomach and really maximize the volume of your meals, which is then gonna activate leptin and turn off ghrelin.”

And Cruciferous Veggies

Brussels,Sprouts,Roasted,vegetableShutterstock

Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts, bok choy, “and I guess I'm gonna include asparagus here as well because they're delicious even though they make your pee smell funny,” are also key, as they meet two criteria of superfoods. “They're nutrient dense, and they contain protein, and they're delicious,” he says, recommending, “Half of your plates or even two-thirds of your plate should contain these vegetables. Just watch the pounds come off.”

Superfood 2: Animal Protein

fresh chicken breast raw on cutting boardShutterstock

Superfood number two is animal protein. “Ideally, you're eating pasture-raised chickens or grass-fed beef or something that came from a good source like your local farmer's market, and the animals were raised without antibiotics or added hormones,” he says. “If you can't do that, that's okay. Just buy the best quality protein that you can afford.”

Aim for 0.7 Grams of Protein Per Pound

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

How much protein should you eat? “Your body only needs 0.7 grams per pound of lean body mass. That is it. Even if you're active, even if you go to the gym, some experts even recommend less than that, but we're gonna stick with 0.7, so you don't even need to take BCAAs, pre-workouts or protein powders,” he says.

Superfood 3: Eggs

Fresh chicken eggsShutterstock

His third superfood is eggs, calling it “one of the most nutritious foods on the planet. It's basically nature's version of a multivitamin, and the yolk specifically is actually the healthiest part of the egg. It contains something like 13 vitamins and minerals, including lutein and choline, which are crucial for your eyes and brain development, and that's also where the cholesterol is, which is again essential for every cellular function, and that includes your brain function,” he explains.

RELATED:I Lost 80 Pounds and Achieved My Best Shape of My Life With These Key Changes

Make Sure to Eat the Yolks

Poached eggsShutterstock

“You would literally die without cholesterol, so throw away your boxed egg whites and think about it from an evolutionary standpoint,” he continues. “Pro tip: Because there are about a million different types of eggs at your local grocery store, you really only wanna look for one thing, one specific thing: Pasture-raised eggs.”

Superfood 4: Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

“Avocado toast superfood number four is avocado, but hold the toast. I don't really know any other fruit that can even come close to what avocado brings to the table. While most fruits are high in fruit fructose, which is the predominant sugar in fruit, avocado has a grand total of zero sugar. Instead, it's high in heart, healthy monounsaturated fats, and they're also high in Omega-3 fatty acids in the form of ALA, which can prevent heart attacks and atherosclerosis. It also contains antioxidants like G lycopene and beta carotene. It also contains something like 20 vitamins and minerals,” he explains.

Superfood 5: Extra Virgin Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

“Superfood number five, extra virgin olive oil, part of the popular Mediterranean diet. Olive oil has been a dietary staple for some of the world's healthiest population, especially for those people living in the blue zone,” he says. “Study after study has shown that the fatty acids and antioxidants in olive oil, specifically oleic acid, have been found to reduce inflammatory markers in the body. This is important because chronic inflammation has been found to be the major driver of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. If you have cheap vegetable and seed oils at home like sunflower oil, safflower oil, canola oil, or just any cheap oil in general, you need to toss it out, and then you wanna replace it with this awesome superfood.”

Superfood 6: Sweet Potatoes

Roasted Sweet PotatoShutterstock

Superfood number six is sweet potatoes. While he doesn’t eat a lot of carbs, “I would make an exception for sweet potatoes,” he says, noting they are a type of root vegetable, “which comes in different varieties and colors like purple, for example, and they're extremely rich in antioxidants, vitamins, and minerals, including fiber, protein, fat, vitamin A, c, and B six, and it's got manganese, potassium, and other good stuff.”

They are also a resistant starch. “If you've never heard of resistant starch before, it's basically a superfood for your digestive system. Sweet potatoes contain two different types of fiber: soluble and insoluble. Your body can't digest either type, so it goes through your stomach and small intestine undigested, eventually reaching your colon, which then feeds your gut flora. Your gut basically acts like the second brain in your body, and this is how you feed it. Taking care of your gut health and keeping those good bacteria happy is essential to good health because everything starts in your gut.”

Superfood 7: Dark Chocolate

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Superfood number seven is dark chocolate. “Dark chocolate has a special place in my heart,” he says, calling it an “absolute revelation” because he has a sweet tooth. “Dark chocolate more than satisfies that craving without my diet going down the drain,” he says. “Dark chocolate is actually loaded with a lot of vitamins and minerals, including, let me just read it out to you, fiber, iron, magnesium, copper, manganese, potassium, zinc, and selenium, just to name a few.

It's also rich in antioxidants.” He recommends trying to buy at least 70% cacao, “but the sweet spot is 85%, where it still tastes like a treat. It's absolutely delicious, and it doesn't feel like you're eating chalk.”

RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days

Superfood 8: Nuts and Seeds

A variety of nuts in wooden bowls.Shutterstock

The last superfood? Nuts and seeds, “and that includes almonds, pistachios, walnuts, Brazil nuts, cheese seeds, and flax seeds, because they're also high in antioxidants and anti-inflammatory properties, and they're also absolutely delicious. I eat pistachios and dark chocolate every single day,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

YouTuber Hailey Gamba lost 36 pounds and kept it off with a specific, gut-healing diet, and she’s sharing exactly what a day of eating looks like for her. “I pretty much ate this all the time when I lost weight—of course, I like to experiment with new recipes here and there,” she says. Gamba also practices intermittent fasting, allowing herself an eating window of 2 p.m. to 8 p.m. every day. She doesn’t count calories, instead focusing on foods that make her feel good. Here’s what Gamba eats every day to maintain her weight loss and stay lean.


Lots of Water

Sports woman drinking bottle of water.Shutterstock

Gamba starts her day with just water—no coffee or juice, just water. Sometimes, she adds lemon to the water, but she makes sure to drink it before anything else and continues to stay hydrated all day. “For the most part, it’s just water in the morning. That’s what I’ve been enjoying.”

Cold-Pressed Juice

Gamba loves cold-pressed juice and will drive twice a week to collect it from a local merchant. The juices are made from tons of healthy fruits and vegetables, including spinach, pineapple, celery, ginger, and beets.

Chopped Vegetable Platter

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Gamba loves a platter of chopped vegetables for lunch—this is her first meal of the day at 2 p.m. She enjoys red peppers and cucumbers with a side of blueberries and Trader Joe’s Goddess dressing. “I eat this almost every single day,” she says. Gamba makes a point of having her plate look pleasant and appealing.

RELATED:20 Superfoods for People Over 50

Fennel Citrus Salad

Fresh Florence fennel bulbs or Fennel bulb on wooden background. Healthy and benefits of Florence fennel bulbsShutterstock

Gamba loves a fennel citrus salad for a meal about an hour after her vegetable platter. The salad is made of oranges, pistachios, avocado, feta cheese, and fennel. She dresses the salad with extra virgin olive oil. “I do salt and pepper, and that is it, guys,” she says. “It is the most delicious refreshing salad and the perfect thing to eat after having my peppers and cucumbers.”

Tomato and Parmesan Soup

Bowl of delicious tomato soup on grunge backgroundShutterstock

At around 5 p.m., Gamba enjoys a hot tomato and parmesan soup. A lot of people ask me, due to my gut health issues, if tomato soup really hurts my stomach, and I have to be honest with you guys, some tomato dishes really do… I guess the level of acid in this soup does not bother my stomach at all.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Cauliflower Steaks

Fresh cauliflower on wooden tableShutterstock

Gamba makes different variations of cauliflower steaks for her dinner, mixing up the vegetables. “Sometimes I’ll use Brussels sprouts, sweet potatoes, or even just fish,” she says. Gamba dresses the vegetables with parsley, coriander, paprika, and salt and pepper. Gamba cooks them in the air fryer to get them extra crispy.

Tahini Dressing and Brown Rice

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

Gamba makes her own dressing for vegetables made of tahini, lemon, and maple syrup, thinning it out with water to get the right consistency. Gamba tops the cauliflower steak with just one very sweet date, and adds a side of organic brown rice.

RELATED: I Lost 40 Pounds Doing These 10 Things Every Day

Ice Cream Bar

Los Angeles, CA - Jan 10, 2024: Kind Frozen creamy and delicious Frozen Treat Bars, with chocolate cherry and almond nuts.Shutterstock

At 8 p.m., Gamba has her dessert before starting her overnight fast. “I have been obsessed with the frozen Kind bars,” she says. “I have bought them every single week in every flavor since I discovered them. Currently I have the mint ones and the raspberry ones, I alternate them throughout the days. I eat just one at night, and it completely satisfies my sweet tooth.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram

Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Young smiling caucasian cheerful happy fun vegetarian woman 20s in casual clothes hold paper bag with vegetables after shopping look camera isolated on plain pastel beige background studio portrait.
Shutterstock
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.

Do you want to eat your way to weight loss? According to Dr. Steven Gundry, MD, medical director at The International Heart and Lung Institute Center for Restorative Medicine and the New York Times best-seller The Plant Paradox and The Plant Paradox Cookbook, losing weight isn’t just about eating less, but about eating the right kind of superfoods. In one of his viral YouTube videos, he reveals the “top three foods for weight loss.”


Dr. Gundry Struggled to Love 70 Pounds, But These 3 Foods Helped

“Still struggling to lose weight, I get it. I was 70 pounds overweight for years, and no amount of exercise or healthy eating helped until I discovered that weight loss comes down to what you eat and what you don't eat,” Dr. Gundry reveals. “So today I'm sharing my top three foods you should be eating to help you shed the pounds and live your happiest, healthiest life.”

1. Prebiotic Rich Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

“Number one, and I can't say this enough: Prebiotic rich foods,” Gundry reveals. “Now there's always some confusion about a probiotic, a prebiotic, and now a post-biotic.”

Probiotics Eat Prebiotics

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

“So real quick, probiotics are friendly bacteria, and probiotics have to eat something, and the foods that they have to eat are called prebiotics,” he says.

Polyphenols Are Great Prebiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

“Now, most of us associate prebiotics with fiber, but a lot of prebiotics really aren't fibers. For instance, in my new book, unlocking the Keto Code, I introduced you to the fact that polyphenols, which are plant compounds that give plants their color, are actually prebiotics for the bacteria in our gut. And with each passing year, evidence is accumulating that these polyphenols may, in fact, be the most important part of prebiotics that we've neglected over fiber per se,” he says.

RELATED: I Lost 15 Pounds in 1 Month After 50 With These Simple Hacks

Gut Bacteria Then Makes Postbiotics

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

“Now, don't get me wrong, fiber that is edible by our gut bacteria is equally important because gut bacteria use fiber, use prebiotic fiber, and use prebiotics to make chemicals called postbiotics. And this is where it gets really confusing. Postbiotics simplistically are the byproducts of bacteria, probiotics, eating prebiotics, and these postbiotics are signaling compounds,” he continues.

A Calorie In Does Not Equal a Calorie Out, He Says

Calories Nutrition Food Exercise ConceptShutterstock

“Signaling compounds tell our mitochondria what to do, tell our genes what to do, tell our cells what to do. The exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria literally waste calories to do a caloric bypass on the food you eat. And that's actually exciting news because it means that a calorie in equals a calorie out is not true,” he says.

Prebiotics Will Help You Lose Weight

Female leg is stepping on white scales at homeShutterstock

“Many of the calories that you eat, which are prebiotics, whether they're fiber, whether they're polyphenols, will actually make you lose weight more than the amount of food that you are eating, which is really, really exciting,” he says.

He Says to Use More Spices

Variety of spices and herbs on kitchen table.Shutterstock

“The more fiber-rich foods you get in your diet, the more polyphenols you get in your diet by eating brightly dark colored vegetables by using spices. Spices are dense in polyphenols, and so anytime you can add fiber and polyphenols, you are going to have a weight loss benefit. You can use spices in everything,” he says.

RELATED: 25-Minute Walk to Burn Fat at Home

Make Smoothies

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

“One of the easy ways to get these compounds into your diet is to make a smoothie. It's really easy to get fiber in smoothies, and it's tasty. Now, there are a lot of fiber supplements out there, but beware, a number of fiber supplements like Metamucil, for instance, are loaded with sugar or if they're low calorie or no sugar added, they use sucralose, which is Splenda or any of the other artificial sweeteners, which believe it or not, kill off your friendly bacteria,” he says.

Or Get Inulin Powder

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

“It's much easier to add fiber to your diet. One of the easiest fibers to add to your diet is inulin. And inulin is present as a powder. It has a slightly sweet taste. You can put it in your smoothies, or you can add it to your vegetables. There are inulin-rich vegetables, asparagus, Jerusalem artichokes, sometimes called sunchokes, and the chicory family, like radicchio and Belgian endive,” he says. “So the more of these sorts of vegetables you get in your diet, the easier it is to do this.”

2. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

The second best food to add to your diet is avocados. “I can't say this enough. Do not be afraid of fat. Contrary to popular belief, eating an avocado a day does not make you fat. In fact, avocados do exactly the opposite,” Dr. Gundry says.

Avocados Help You Absorb Nutrients in Food

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocados help you absorb the nutrients in food. In fact, there's a very famous study of having people eat salads with and without avocado, and it was found that the addition of the avocado made people absorb the nutrients, vitamins, and minerals in that salad much better than if the avocado wasn't there in the first place,” he says.

They Are Also a Great Source of Monounsaturated Fat

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

“Avocados have great monounsaturated fat. It's called oleic acid. It's the same fat in olive oil. And avocados are rich in prebiotic fiber. And so these compounds actually help you lose weight,” he says.

Eat One a Day

Young,Curly,Woman,Holding,A,Avocado,In,Hands,On,OrangeShutterstock

How many should you eat a day? “Well, there is a human study that shows the addition of one avocado a day actually improved weight loss over not having the avocado a day. So what the heck? Have an avocado a day, have some guacamole,” he says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Cook an Egg in an Avocado

Close up head shot happy hoary senior mature retired woman looking at camera, showing avocado. Smiling healthy middle aged lady preaching vegetarian lifestyle, enjoying food vitamins, dietary concept.Shutterstock

His go-to recipe? “Half an avocado. Take the pit out, put an egg yolk in each hole, and put it in the broiler. It's a phenomenal breakfast. It's a phenomenal snack,” he explains.

Or, Another Source of Fiber

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

“What can you substitute if you're sensitive to avocado? Well, we have a few people who do react to avocados. It's unusual, but it does happen. In that case, don't have an avocado. Instead, use other sources of fiber rather than an avocado,” he says.

3. MCT Rich Foods

Novosibirsk,Russia - July, 16 - 2021: mct oil in the bottle. dietary supplement editorial photoShutterstock

“The number three thing that you should add to your diet to help you lose weight is MCT-rich foods,” he says. “Now, most people have heard of MCT oil, medium chain triglycerides. It's becoming easy to find Costco, even as MCT oil.”

Coconut Oil Does Not Have the Same Benefits

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“Coconut oil does not have the same benefits as MCT oil,” he says. “Studies that I talk about in unlocking the Keto code Show that people who are asked to have MCT oil as part of their diet versus people who did not have MCT oil as part of their diet lost three to five kilograms of weight in six weeks just by adding MCT oil to their diet. And we're not talking about a lot. Probably three tablespoons a day will do it for most people.”

Goat and Sheep Products Also Have MCT Oil

Goat Cheese with Herbs - Tangy goat cheese infused with aromatic herbs, perfect for appetizers.Shutterstock

“Now, the other great news is that MCT oil is present in goat and sheep products. So goat yogurt, sheep yogurt, goat kefir, sheep kefir, goat cheese, sheep cheese. 30% of the fats in these products are medium chain triglycerides,” he says.

If You Eat the Right Fats and Avoid Refined Carbs, You Will Lose Weight

The bottom line? “If you eat the right kinds of fat and if you eat them during the right times and you don't eat fats with refined carbohydrates, fats can actually help you lose weight,” he reveals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

NEW YORK, NY - NOVEMBER 29: Author Dr. Mark Hyman speaks on stage during Food Myths vs Food Facts with Dr. Mark Hyman & Anahad O'Connor held at ABC Home & Carpet on November 29, 2016 in New York City. (Photo by Brent N. Clarke/Getty Images for The Earth Diet)
Getty Images
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.

Mark Hyman, MD, aka the “blood sugar doctor,” knows how much of an impact diet has on weight loss and gut health. By eating very specific gut-friendly foods, you can positively impact many aspects of health and wellness, including fighting obesity and chronic diseases. “I've learned to include some core foods into my diet on a regular basis, which I know are both probiotic foods and prebiotic foods, as well as fermented foods,” Dr. Hyman says. Here are three foods he recommends for weight loss, metabolism, and lower blood sugar.


Resistant Starch Foods

Plantains, green bananas, lentils, and Jerusalem artichokes are all examples of foods high in resistant starch that create a better gut environment. “Resistant starch means that rather than being absorbed by the body, it's not absorbed,” Dr. Hyman says. “So if it can't be absorbed and you can't use it as calories or fuel, what happens is it's eaten by the bugs in your gut. Now if it's the right kind of starch, it actually starts to fertilize the good bugs.” Dr. Hyman goes on to say this positively impacts metabolism and obesity.

High-Fiber Diet

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

Dr. Hyman enjoys a high-fiber, gut-friendly diet. “Tons of raw veggies and salads, cooked veggies. The other night, I had duck breast with shitake mushrooms, which are also high in compounds such as polysaccharides, which are helpful for immune function. I had steamed artichokes, which have prebiotic fibers, folate, and detoxification compounds. I had Japanese sweet potato and stir-fried asparagus, which is also a prebiotic food.

Fermented Foods

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Dr. Hyman always includes fermented foods in his diet. “I have miso, I have kimchi, I have sauerkraut, I like pickles, those are probiotic foods. I’ll make sure I eat the prebiotic foods with polyphenols. I tend to eat a lot of colorful fruits and vegetables.

RELATED:20 Superfoods for People Over 50

Good Fats

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Dr. Hyman emphasizes the importance of eating healthy fats and avoiding refined oils. “Avocados are great, nuts and seeds are great, extra virgin olive oil is great—I tend to stick to those fats.”

Protein Portions

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Hyman recommends eating a palm-sized portion of protein, whatever your age. “That can be plant proteins, but with plant proteins, you typically need to eat a lot more to get the same grams of protein.” Plant-based foods such as seitan are very high in protein.

Eat Your Shirataki Noodles

Bowl of shirataki noodlesShutterstock

Dr. Hyman recommends noodles as a perfect prebiotic food. “Not just any noodles, but a special kind of noodles called shirataki noodles. These are Japanese noodles made from konjac root. It’s a prebiotic food but also has tremendous power to slowly absorb glucose and fatty acids and other things that actually drive weight gain and obesity. You can enjoy them because they have no calories and no carbohydrates. It’s just fiber.”

RELATED: I Lost 134 Pounds After Saying Goodbye to These 6 Habits

The Joys of Jicama

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweetShutterstock

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweet. Dr. Hyman loves putting sliced jicama in his salads. “Jicama is a great prebiotic,” he says. “You peel it and cut it into thin little matchstick slices… it’s crunchy, it’s got a nice taste to it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Evidence-Based

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

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

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

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to lose weight this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

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

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

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

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Jessica Valant
Copyright jessicasvalant/Instagram
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.

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

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

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

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

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week