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

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        8 High-Protein Foods with Nearly Zero Calories That Melt Fat
    Lose weight while meeting your protein goals with these nearly zero-calorie foods.
By Leah GrothDec 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        @Instagram/@jonwilliamscoaching
    
By Leah GrothDec 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        8 Quick High-Protein Snacks That Melt Fat
    

        30 Best Protein Foods That Melt Fat Quickly
    
Do you need some protein ideas that will help you lose weight fast? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals some of his go-to, nearly zero-calorie protein sources. “7 great protein sources to eat with almost no calories when you are trying to drop body fat. You may be surprised,” he writes across the video. “While it’s challenging to find protein sources with almost zero calories, certain options are very low in calories while still providing some protein. Here are my top 7,” he adds in the caption.
Boost Fat Loss with Low-Calorie Proteins
See on Instagram
“These being low-calorie proteins, you can eat more!” he explains in his post. “Remember never to starve yourself or not eat enough. We need to keep our muscles when we are trying to drop body fat. If you lose weight and muscle, you will gain body fat. You can take your weight x a minimum of .7. So if you are 150 pounds, you will take 150x.7, and it will be 105 grams of prop each day. If that is too much for you, when you start a little bit lower and work your way up.”
Egg WhitesShutterstock
The top almost zero-calorie protein to eat? Egg Whites. “One large egg white has about 17 calories and 3.6 grams of protein. They are low in calories and fat while being a great protein source,” he writes.
Non-Fat Greek YogurtShutterstock
He is also a fan of non-fat Greek yogurt. “This yogurt is low in calories and high in protein. A typical serving (about 150g) contains around 80-100 calories and about 10-15 grams of protein,” he says.
Broth or StockShutterstock
An unlikely protein? Broth or Stock. “Chicken or vegetable broth can be very low in calories (around 10-15 calories per cup) and can provide a small amount of protein,” he says.
Whey Protein PowderShutterstock
Whey protein powder is a great source to add to your smoothies or baked goods. “Depending on the brand, a scoop of whey protein powder can provide around 100 calories and 20-30 grams of protein. While not zero calories, it’s a concentrated protein source,” he says.
FishShutterstock
Fish is also good. “Certain types of white fish, like cod or sole, are low in calories and high in protein. A 3-ounce serving typically has around 70-90 calories and about 15-20 grams of protein,” he says.
TofuShutterstock
If you are on a plant-based diet, he recommends tofu, which “is low in calories, with about 40-50 calories per 3.5 ounces, and provides around 5 grams of protein,” he says.
SeafoodShutterstock
Another great nonmeat or poultry protein option? Seafood. “Most seafood, like shrimp or crab, is low in calories and high in protein. A 3-ounce serving of shrimp has about 85-95 calories and around 18-20 grams of protein,” he says.
These Will Help You Amp Up Your Protein Intake While Staying in a Calorie DeficitShutterstock
“While these options are not completely calorie-free, they are among the best choices for getting protein while keeping calorie intake low. Always consider the nutritional value and balance in your diet!” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
proteinsproteinhealthy eatinglose weight fast

        
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        6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast
    
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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
            
        ​ A Day of Measured EatingShutterstockThe 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
            
        ​2. Greek YogurtShutterstockNot 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
            
        ​17. Soy Protein PowderShutterstockAnother 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)
            
        ​7. Canned FishShutterstockShe 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.
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                Low-Fat Cottage Cheese
            
        ShutterstockMost 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)
            
        ​Processed Meats: The Cancer ConnectionShutterstockNot 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.
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                BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder 
            
        1. Sugar-free Jello: 11 caloriesShutterstockSugar-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.

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Nutrition & Diet
        8 High-Protein Foods with Nearly Zero Calories That Melt Fat
    
        @Instagram/@jonwilliamscoaching
    
By Leah GrothDec 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you need some protein ideas that will help you lose weight fast? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals some of his go-to, nearly zero-calorie protein sources. “7 great protein sources to eat with almost no calories when you are trying to drop body fat. You may be surprised,” he writes across the video. “While it’s challenging to find protein sources with almost zero calories, certain options are very low in calories while still providing some protein. Here are my top 7,” he adds in the caption.
Boost Fat Loss with Low-Calorie Proteins
See on Instagram
“These being low-calorie proteins, you can eat more!” he explains in his post. “Remember never to starve yourself or not eat enough. We need to keep our muscles when we are trying to drop body fat. If you lose weight and muscle, you will gain body fat. You can take your weight x a minimum of .7. So if you are 150 pounds, you will take 150x.7, and it will be 105 grams of prop each day. If that is too much for you, when you start a little bit lower and work your way up.”
Egg WhitesShutterstock
The top almost zero-calorie protein to eat? Egg Whites. “One large egg white has about 17 calories and 3.6 grams of protein. They are low in calories and fat while being a great protein source,” he writes.
Non-Fat Greek YogurtShutterstock
He is also a fan of non-fat Greek yogurt. “This yogurt is low in calories and high in protein. A typical serving (about 150g) contains around 80-100 calories and about 10-15 grams of protein,” he says.
Broth or StockShutterstock
An unlikely protein? Broth or Stock. “Chicken or vegetable broth can be very low in calories (around 10-15 calories per cup) and can provide a small amount of protein,” he says.
Whey Protein PowderShutterstock
Whey protein powder is a great source to add to your smoothies or baked goods. “Depending on the brand, a scoop of whey protein powder can provide around 100 calories and 20-30 grams of protein. While not zero calories, it’s a concentrated protein source,” he says.
FishShutterstock
Fish is also good. “Certain types of white fish, like cod or sole, are low in calories and high in protein. A 3-ounce serving typically has around 70-90 calories and about 15-20 grams of protein,” he says.
TofuShutterstock
If you are on a plant-based diet, he recommends tofu, which “is low in calories, with about 40-50 calories per 3.5 ounces, and provides around 5 grams of protein,” he says.
SeafoodShutterstock
Another great nonmeat or poultry protein option? Seafood. “Most seafood, like shrimp or crab, is low in calories and high in protein. A 3-ounce serving of shrimp has about 85-95 calories and around 18-20 grams of protein,” he says.
These Will Help You Amp Up Your Protein Intake While Staying in a Calorie DeficitShutterstock
“While these options are not completely calorie-free, they are among the best choices for getting protein while keeping calorie intake low. Always consider the nutritional value and balance in your diet!” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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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.
Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages. 
As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.
Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

                The Golden Formula for Getting Lean
            
        The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.
Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.
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                1. Reduced Carb Wraps: The Diet Game-Changer
            
        ​Turkey Breast WrapShutterstock"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.
With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.
The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

                2. Shellfish: Compact Protein Powerhouses
            
        Shutterstock"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.
You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.
Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

                3. Biltong: The Ultimate Protein Snack
            
        ​Smart Protein AlternativesShutterstock"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."
This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.
Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                4. Lentils: Plant-Based Protein Champion
            
        ​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstockThough Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.
What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

                5. Edamame: The Complete Protein Snack
            
        45. Edamame (boiled): 44 caloriesShutterstock"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.
Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.
Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

                6. Egg Whites: The Lean Protein Source
            
        ​ A Day of Measured EatingShutterstockWhile whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."
The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.
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                7. Smoked Ham and Deli Meats: Convenient Protein
            
        Shutterstock"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.
Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

                8. Protein Ice Cream: The Healthy Indulgence
            
        ​Protein Ice CreamShutterstock"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."
Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.
"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

                9. Protein Milk: The Daily Staple Upgrade
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstock"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.
This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.
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                10. Canned Tuna: The Forgotten Protein Superfood
            
        ShutterstockDr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."
The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.
For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

                Conclusion: Protein Is Your Secret Weapon
            
        ShutterstockAdding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.
Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.
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By Christopher RobackOct 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
If you've ever tried to lose belly fat, you know it’s one of the trickiest areas to target. But here’s the good news: protein might be the secret weapon you’re missing. Unlike carbs or fats, protein does more than just fuel your body—it actively works to torch calories, curb hunger, and keep your metabolism in high gear. Imagine burning more calories simply by digesting a delicious meal! By adding more protein to your diet, you’re not just eating to survive; you’re setting your body up to become a fat-burning machine. Here’s how protein can help you slim down your waistline and keep those stubborn pounds off for good.
Protein Boosts Your Calorie Burn
Shutterstock
The Thermic Effect of Food
When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.
Protein Keeps You Full Longer
Shutterstock
Say Goodbye to Cravings
Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.
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Preserves Muscle, Burns Fat
Shutterstock
Building Lean Muscle for Fat Loss
When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.
Reduces Cravings and Late-Night Snacking
Shutterstock
Balancing Blood Sugar Levels
Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.
Protein-Rich Foods Are Nutrient-Dense
Shutterstock
More Nutrients, Fewer Empty Calories
High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.
Improves Fat-Burning While at Rest
Shutterstock
Preserving Lean Body Mass
Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!
Easy to Incorporate into Every Meal
Shutterstock
Practical Ways to Add Protein
From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.
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Supports Mental and Physical Stamina
Shutterstock
Power Through Your Day with Protein
Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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        Copyright ivana.chapman/Instagram/Shutterstock
    
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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.
Trying to lose fat and build muscle simultaneously might seem impossible, but nutrition expertIvana Chapman disagrees. "In the over 20 years I've been coaching other people, I've found that most of them are able to build muscle and lose fat together," she explains. As a former International Karate athlete and Canadian National Natural Bikini Competitor, Ivana has mastered the science of body recomposition—and these eight protein-packed meals form the foundation of her approach that's helped thousands transform their physiques.

                The Science Behind Simultaneous Fat Loss and Muscle Gain
            
        Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."
This approach works particularly well if you're:
New to proper strength training
Returning after a training break
Within about 20 pounds of your target weight
Inconsistent with your previous nutrition or training

                Creating the Perfect Environment for Transformation
            
        ShutterstockWhile these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."
If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

                Protein: The Foundation of Your Recomposition Diet
            
        ​Start Your Day with 40 Grams ProteinShutterstockThe single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."
This protein requirement increases if:
You're over 35 (as muscle protein synthesis becomes less efficient)
You're already quite lean (as muscle retention becomes more challenging)
You're in a significant calorie deficit for extended periods
"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

                Protein Timing for Maximum Muscle Growth
            
        Move Your Body DailyShutterstockWhile total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."
For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

                Balancing Fats and Carbs
            
        ShutterstockOnce protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.
However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:
Fatty fish (salmon, mackerel)
Olive oil
Avocados
Nuts and seeds
As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:
Potatoes and sweet potatoes
Whole grains
Fruits and vegetables

                Fiber: The Unsung Hero of Body Recomposition
            
        ​Fundamental 3: Prioritize Whole FoodsShutterstockDon't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."
Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

                8 High-Protein Meals for Body Transformation
            
        ​Amp Up Your Protein IntakeShutterstockHere are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

                1. Grilled Chicken Salad
            
        ​Greek Chicken BowlShutterstock"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

                2. Turkey Stuffed Bell Peppers
            
        Shutterstock"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

                3. Salmon with Roasted Vegetables
            
        Shutterstock"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

                4. Beef Stir-Fry
            
        Shutterstock
"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

                5. Greek Yogurt Parfait
            
        Shutterstock"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

                6. Tofu Scramble
            
        ShutterstockFor a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

                7. Turkey Meatballs with Pasta
            
        ​Lean Turkey Taco Lettuce WrapsShutterstock"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

                8. Protein-Packed Omelet
            
        Shutterstock
"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

                The Expert's Own Approach to Simple Meals
            
        ​Eat Hormone Boosting FoodsShutterstock"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."
While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:
A protein source (fish, Greek yogurt, or cottage cheese)
A starch (bread, potatoes, or sweet potatoes)
Vegetables or fruit
A healthy fat source
"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

                Making These Meals Work for You
            
        ShutterstockWhile these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.
The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required.
Nutrition & Diet
        5 Simple Meals She Still Eats After Losing 30 Pounds
    
        4 Meals I Ate to Lose 30 Pounds in 12 Weeks
    
        Copyright Liezl Jayne/Facebook
    
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
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"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
            
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"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
            
        ​Overnight Chia Seed BreakfastShutterstock"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
            
        ​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
            
        Shutterstock"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
            
        ​7. EggsShutterstock"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
            
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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. "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
        Eat This for Breakfast to Burn More Fat
    
        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
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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
            
        ​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
            
        ShutterstockMorrison 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
            
        ​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
            
        ShutterstockNext, 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
            
        ​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstockNext, 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
Fitness & Workouts
        I'm a Trainer and These 5 Moves Burn Fat Better Than Cardio
    
        5 Simple Exercises That Transform Your Body in 30 Days
    
        Copyright joshyorkgg/Instagram
    
By Josh YorkApr 23, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder &amp; CEO of GYMGUYZ.
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Every January, gyms fill with people logging hours on treadmills and ellipticals, hoping to burn fat. But what if there's a more effective approach? Many fitness enthusiasts don't realize that certain strength exercises can torch more calories than traditional cardio, both during and after your workout.I'm Josh York, a certified personal trainer who's been helping people get fit for years. Back in high school, I played hockey and realized how being in good shape made me perform better on the ice. That's when I fell in love with fitness. These days, I help clients reach their goals through more effective workouts. After years of experience, I've discovered that certain exercises burn fat way more efficiently than spending hours on the treadmill. Let me show you five moves that will transform your workouts and get you results faster than traditional cardio.

                Why Cardio Alone Isn't the Answer
            
        ShutterstockMany people think cardio is the best way to burn fat. In my experience, there are two common mistakes – over-relying on cardio and overestimating calorie burn - that most people make when trying to lose fat with cardio. When trying to lose fat, cardio, diet, and strength training are just as critical to provide a balanced routine. Having a proper diet with a calorie deficit and a healthy diet provides effective fat loss. Incorporating strength training aids in building and maintaining muscle mass, both of which are crucial for burning calories at rest and sustaining a healthy metabolic rate. You have to keep a balanced mix of intensity and volume when performing cardio for fat loss for the best results. Read on to learn my top 5 fat-burning exercises.

                1. Squats: The Lower Body Power Move
            
        ShutterstockHow to do it: Begin by facing forward with your feet shoulder-width apart. Place your hands on your hips or arms straight in front of you at shoulder height. Bend at your knees while keeping your back straight. Lower to the ground until you reach 90 degrees. Stand back up to the start position.
How often: Aim to do squats three times a week with three sets of 10-20 reps.
Why it works: Squats help to build muscle, which increases your resting metabolic rate – leading to more calories being burned throughout your day. The muscle mass being built requires more energy to maintain in the long term.
Beginner modifications: Two easy ways to modify squats are to place a chair under you in order to create a natural pause at the bottom and control how far you go down. The second way is to not complete the full motion by not squatting as far until you get more comfortable with the movement.
Common mistakes to avoid: The biggest mistake to avoid is not squatting deep enough. Additionally, you want to ensure you don't lean forward, lift your heels off the ground, or round your back.

                2. Lunges: Step Your Way to Fat Loss
            
        ShutterstockHow to do it: Stand with your feet together. Place your hands on your hips. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.
How often: The goal when doing lunges is to do them three to five times per week with two to three sets of 10 to 15 reps.
Why it works: Lunges can be performed at a higher intensity and variety, leading to more muscle being built and an increase in resting metabolism like squats.
Beginner modifications: Some simple modifications for lunges include shortening the front step, reduced range of motion with how low you go to the ground, using a chair or wall for support, and performing a reverse lunge to add stability.
Common mistakes to avoid: Focus on your step length so you aren't leaning too far forward. Another common mistake to avoid is pushing your front knee in front of your toes in order to avoid pain in your knee joint.

                3. Dumbbell Overhead Lunge: Add Upper Body Work
            
        Shutterstock
How to do it: Place your feet together. Pick up the dumbbells in either a neutral grip or with your palms facing forward. Raise both arms straight over your head and hold the dumbbells above you. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.
How often: Dumbbell overhead lunges should be performed three to five times a week with two to three sets of eight to 12 reps.
Why it works: This exercise engages more muscle throughout your body to help give a comprehensive strength workout to increase your metabolism.
Beginner modifications: The similar modifications to bodyweight lunges can also be used with dumbbell overhead lunges. An additional modification would be to start with lighter dumbbells or no weight in your hands as you raise them above your head.
Common mistakes to avoid: When doing dumbbell overhead lunges, avoid using weight that is too heavy. This can lead to additional common mistakes such as poor posture and leaning forward.

                4. Kettlebell Swing: The Total Body Burner
            
        ​Also, She Busts Some Fitness Myths, Including Daily WorkoutsShutterstockHow to do it: Place the kettlebell directly in front of you at your feet. Hinge at your hips to lower your body down and grab the kettlebell with both hands, palms facing you. Stand up and thrust your hips forward. In the same motion swing your arms straight up to shoulder height. Control the swing back down and squat back to the start position.
How often: For the best results, do kettlebell swings two to three times per week with three sets of 10 to 15 reps.
Why it works: Kettlebell swings combine intensity and total-body resistance training to promote post-exercise calorie burn. This can also be performed in a HIIT-style workout to burn more calories in a shorter time period.
Beginner modifications: Begin by working on the hip movement to master keeping your back straight and core engaged. If using weight, try lighter weight and focusing on controlled movements throughout the exercise.
Common mistakes to avoid: The most common mistakes to avoid with this exercise are squatting instead of hinging, swinging your arms instead of using your hips, hyperextending the lower back, and rounding the shoulders or back.

                5. Burpees: The Ultimate Fat Melter
            
        ShutterstockHow to do it: Stand with your feet shoulder-width apart. Squat down and kick your legs out to a plank position. Drop into a push-up. Bring your feet back in to your chest. Propel up off the ground with your arms straight over your head.
How often: Perform burpees two to three times per week, aiming to complete three to four sets of eight to 12 reps.
Why it works: Burpees require a wide range of muscles in a high-intensity exercise to create a greater metabolic boost and calorie burn.
Beginner modifications: As a beginner, start with slower movements such as walking your legs in and out to work on form before speeding the exercise up. Break the workout down to individual movements to perfect each one.
Common mistakes to avoid: It is important to not rush through the workout, while also remembering to keep your core engaged.

                Your Weekly Fat-Burning Workout Plan
            
        ShutterstockIn order for the best results, structure these moves into a HIIT or circuit-style workout plan.
An example workout plan to follow would be:
Day 1: Full Body HIIT
Squats – 3 sets of 10-12 reps
Lunges – 3 sets of 10-12 reps per leg
Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
Kettlebell Swings: 3 sets of 10-12 reps
Burpees – 3 sets of 8-10 reps
Intervals – Incorporate 15-30 seconds of rest between exercises
Day 2: Rest or Active Recovery
Light Cardio, yoga, or stretching
Day 3: Full Body HIIT
Squats – 3 sets of 10-12 reps
Lunges – 3 sets of 10-12 reps per leg
Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
Kettlebell Swings: 3 sets of 10-12 reps
Burpees – 3 sets of 8-10 reps
Intervals – Incorporate 15-30 seconds of rest between exercises
Day 4: Rest or Active Recovery
Light Cardio, yoga, or stretching
Day 5: Lower Body Focus
Squats – 3 sets of 12-15 reps
Lunges – 3 sets of 12-15 reps per leg
Dumbbell Overhead Lunges – 3 sets of 12-15 reps per leg
Kettlebell Swings: 3 sets of 15-20 reps
Day 6 & 7: Rest or Active Recovery
Light Cardio, yoga, or stretching

                Maximize Your Results Beyond Exercise
            
        ShutterstockIn order to maximize results from these workouts, you must have proper nutrition, plenty of sleep, and proper recovery. When it comes to diet, focus on a calorie deficit so that you are taking in fewer calories than you are burning. You also want to manage protein intake to help support muscle growth, while balanced nutrients – carbs, fats, and micronutrients – support overall health and energy levels. Sufficient sleep will regulate your appetite and metabolism. You have to listen to your body and allow for recovery so the muscles can recover and rebuild. Active recovery like stretching and walking are great options to promote blood flow and reduce muscle soreness on rest days.

                What Results Can You Expect?
            
        10 Foods That Grow Muscle FastShutterstock/TerelyukOverall results with this workout plan would be improvements in strength, stamina, and overall fitness levels. In the initial four to six weeks, a person would experience increased stamina and initial enhancement to muscle definition. Consistency over an eight-week period will lead to higher strength levels and endurance, including increased muscle mass. There will also be a visible loss of body fat.

                Ready to Ditch Cardio? Final Advice
            
        ShutterstockPush fears aside and jump into something new. Stick with it day after day, and you'll start seeing those results when you stay committed to the plan. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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