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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.

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

Lose weight while meeting your protein goals with these nearly zero-calorie foods.

Jon_Williams1
@Instagram/@jonwilliamscoaching

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

“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 Whites

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

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 Yogurt

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

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 Stock

Bone,Broth,Chicken,diet,foodShutterstock

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 Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

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.

Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

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.

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

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.

Seafood

Cooked crabs on black plate served with white wine, black slate background, top view.Shutterstock

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 Deficit

portrait of beautiful young woman eating yogurt at homeShutterstock

“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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Jon_Williams1
@Instagram/@jonwilliamscoaching
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

“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 Whites

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

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 Yogurt

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

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 Stock

Bone,Broth,Chicken,diet,foodShutterstock

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 Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

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.

Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

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.

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

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.

Seafood

Cooked crabs on black plate served with white wine, black slate background, top view.Shutterstock

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 Deficit

portrait of beautiful young woman eating yogurt at homeShutterstock

“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.

Mike Diamonds DoctorMike28
5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By
Copyright Doctor Mike Diamonds/YouTube
Evidence-Based

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

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

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

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

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

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

The Golden Formula for Getting Lean

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

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

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

1. Reduced Carb Wraps: The Diet Game-Changer

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

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

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

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

2. Shellfish: Compact Protein Powerhouses

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

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

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

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

3. Biltong: The Ultimate Protein Snack

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

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

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

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

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

4. Lentils: Plant-Based Protein Champion

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

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

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

5. Edamame: The Complete Protein Snack

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

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

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

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

6. Egg Whites: The Lean Protein Source

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

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

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

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

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

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

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

8. Protein Ice Cream: The Healthy Indulgence

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

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

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

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

9. Protein Milk: The Daily Staple Upgrade

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

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

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

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

10. Canned Tuna: The Forgotten Protein Superfood

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

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

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

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

Conclusion: Protein Is Your Secret Weapon

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

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

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

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black
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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.

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

Close up of young businessman eating rib steak on wooden tray at restaurant.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

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

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.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Preserves Muscle, Burns Fat

Beautiful brunette sexy athletic muscular young brunette Caucasian fitness girl working out training in the gym gaining weight pumping up abs muscles and poses bodybuilding health care conceptShutterstock

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

woman by the open refrigerator at nightShutterstock

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

Chicken eggs in sack bag on black background.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

Back of woman relaxingly practicing meditation yoga in the forest to attain happiness from inner peace wisdom serenity with beam of sun light for healthy mind wellbeing and wellness soul conceptShutterstock

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

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

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.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Supports Mental and Physical Stamina

Woman,Stretching,Her,Arms,In,Bamboo,GardenShutterstock

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.

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
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

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetableShutterstock

While 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

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

The 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

Back view of strong sporty girl showing muscles at the beach during sunset.Move Your Body DailyShutterstock

While 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

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocadoShutterstock

Once 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

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

Don'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

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

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

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.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

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"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

pan with stir fry fried beef and vegetables close up

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

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"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

Scrambled tofu egg vegan breakfastShutterstock

For 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

Raw Turkey breast fillets minced meat on black plate ready to cook​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

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

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

Salmon fillet. Slices of fresh raw salmon fish on ice​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

One woman doing goblet squat exercise in a gym with a dumbbellShutterstock

While 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.

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock

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

Ivana Chapman​The 10x Protein Test: Parmesan, Bocconcini & BeyondCopyright Ivana Chapman/YouTube

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

Ivana ChapmanCopyright Ivana Chapman/YouTube

While 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

Ivana ChapmanCopyright Ivana Chapman/YouTube

The 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

Ivana ChapmanCopyright Ivana Chapman/YouTube

While 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

Ivana ChapmanCopyright Ivana Chapman/YouTube

Once 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

Ivana ChapmanCopyright Ivana Chapman/YouTube

Don'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

Ivana ChapmanCopyright Ivana Chapman/YouTube

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

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

Midsection of mid adult female caucasian farmer holding red bell peppers in farm during sunny day.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

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

"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

pan with stir fry fried beef and vegetables close up

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"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

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

"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

Scrambled tofu egg vegan breakfastShutterstock

For 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

Raw Turkey breast fillets minced meat on black plate ready to cook​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

Egg concept.Woman hands broken egg flows into a bowl for making egg menu.chicken eggs for good health high protein the best for Ketogenic diet program.

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"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

Ivana ChapmanCopyright Ivana Chapman/YouTube

"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

Ivana ChapmanCopyright Ivana Chapman/YouTube

While 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. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Chef Zigga chefzigga
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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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

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

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dani Coleman dani_bcoleman
Copyright dani_bcoleman/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.

Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are.

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strength Train

Dani Coleman dani_bcoleman​Get Started NowCopyright Dani Coleman

It’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

Choose Consistency Over Intensity

Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

Exercise While Traveling

Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

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

Take Movement Snacks Throughout the Day

“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.