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        3 Reasons Why You Should Eat Bananas Every Day to Burn Fat
    Discover how this humble fruit can be your secret weapon for weight loss and better health.
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.

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By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
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        6 Ways to Boost Your Fitness with Bananas, Says Nutritionist
    
Are you looking for a simple, delicious, and effective way to enhance your weight loss journey? The solution might be simpler than you think: bananas. This seemingly ordinary fruit is packed with extraordinary benefits that not only support fat burning but also boost your overall health. Whether you’re trying to shed a few pounds or simply looking for a nutritious snack to add to your daily routine, bananas can be a game-changer. From balancing blood sugar levels to providing a quick energy boost, bananas are far more than just a sweet treat—they’re a nutritional powerhouse. Keep reading to discover how incorporating bananas into your diet can help you achieve your weight loss goals and improve your well-being in more ways than one.
Bananas and Blood SugarShutterstock
"Here's the truth about bananas, diabetes, and weight gain. Number one, bananas are a perfect food for balancing your blood sugar. This is due to their high water content, high fiber content, and nutrient density," saysRobby Barbaro, MPH, in one of his popular videos. He's a New York Times bestselling author of the book Mastering Diabetes who has been living with type 1 diabetes since 2000.
Addressing Insulin ResistanceShutterstock
"Number two, if your blood sugar spikes when you eat bananas, that means you're insulin resistant. Consider the spike a blessing in disguise. It's time to reverse insulin resistance," says Barbaro in his video.
Banana VarietiesShutterstock
"Number three, there are over 1,000 different varieties of bananas. I had some praying hands and ice cream bananas. They were absolutely outrageous. I hope you get to try some as well," says Barbaro.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
Bananas: More Than Just EnergyShutterstock
"Many people generally assume bananas as fruits that will make you gain weight due to its high carbohydrate content, and should be consumed before or during exercises for an instant energy boost. However, bananas are more than just sources of energy, but a great source of vitamins, minerals, and fiber that can boost overall health," saysDr. Chen Yiming, an online wellness educator, in one of his popular videos.
Nutritional Profile of BananasShutterstock
"Firstly, we will dwell into the basic nutritional effects of a banana. One medium-sized banana has 105 kilo calories with 1.29 grams of protein, 0.4 grams of fat and 27 grams of carbohydrate. It has a fiber content of 3.07 grams and total sugars of 14.4 grams," says Dr. Yiming in his video.
RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day
Top Health Benefits of BananasShutterstock
"Here are the top few health benefits of bananas. Number one, it helps to manage high blood pressure. Bananas are a rich source of potassium. Each medium-sized banana delivers about 450 milligrams or 13% of your daily requirement. It helps in lowering blood pressure through regulating the levels of sodium in the body. It can also help to lower stroke risks and prevent kidney stones," says Dr. Yiming.
Weight and Diabetes ManagementShutterstock
"Number two helps with weight and diabetes management. The high fiber in bananas is beneficial for weight management as fiber intake helps make you feel fuller without overeating," Dr Yiming advises.
Fiber BenefitsShutterstock
"Fiber also reduces the absorption of fat and carbohydrates when food travels through the gut. Green bananas contain resistance, touch, or insoluble fiber. It is also able to add size and density to the stools, which encourage just easier channeling of food through the digestive system. That helps to fight constipation. It may also regulate blood sugar levels, thereby helping manage diabetes," says Dr Yiming in his video. "However, because the resistance starch changes to simple sugars when they turn yellow, it is advisable for diabetic patients to stick to the unripe variant in state," says Dr. Yiming.
RELATED:I Drank a Gallon of Water Every Day for a Week and Here's What Happened
Promoting Gut HealthShutterstock
"Number three, promotes gut health. Bananas are rich in prebiotics, which is a food source for the good bacteria in our gut caught probiotics. Prebiotics are known to help treat some gastrointestinal infections and also ease irritable bowel syndrome or IBS," says Dr. Yiming.
Energy for WorkoutsShutterstock
"Number four, energy for workouts like mentioned yellow bananas are a healthy source of energy as they are high in simple sugar plus are fat and cholesterol free. It is also convenient to pack and can serve as ideal pre or post-workout snacks," says Dr. Yiming.
RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body
Skin BenefitsShutterstock
"Number five, bananas are actually good for the skin. Bananas are rich in manganese, which helps the body produce collagen and protect cells from the stress of free radicals," Dr. Yiming shares.
Vitamin-RichShutterstock
"Last but not the least, it is rich in vitamins A, B, six, and C. Vitamin A is good for your eyes and may help protect your body from cancer. Vitamin B6 helps the body metabolize macronutrients in the energy into energy. And vitamin C helps protect the body cells from free radical damage and is able to bolster the immune system, aiding the body to heal faster," says. Dr Yiming.
RELATED:20 Superfoods for People Over 50
Simple Ways to Include Bananas in Your DietDr. Yiming in his video shared simple ways to include bananas in your diet.
"Banana Pancakes: Fry a mixture of mashed bananas and whisked eggs over low or medium heat.
Banana Smoothie: Blend one frozen banana with milk and a few ice cubes.
Banana Sandwich: Use two slices of whole-grain bread with sliced bananas and peanut butter.
Banana Fruit Salad: Slice your favorite fruits and add banana slices for extra flavor and health benefits.
One-Ingredient Banana Ice Cream: Slice and freeze one or two bananas, then blend them into a creamy consistency and freeze again before consuming." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight lossfat losscarbsweight losshealthy eatingprotein

        
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Nutrition & Diet
        3 Reasons Why You Should Eat Bananas Every Day to Burn Fat
    

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By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Are you looking for a simple, delicious, and effective way to enhance your weight loss journey? The solution might be simpler than you think: bananas. This seemingly ordinary fruit is packed with extraordinary benefits that not only support fat burning but also boost your overall health. Whether you’re trying to shed a few pounds or simply looking for a nutritious snack to add to your daily routine, bananas can be a game-changer. From balancing blood sugar levels to providing a quick energy boost, bananas are far more than just a sweet treat—they’re a nutritional powerhouse. Keep reading to discover how incorporating bananas into your diet can help you achieve your weight loss goals and improve your well-being in more ways than one.
Bananas and Blood SugarShutterstock
"Here's the truth about bananas, diabetes, and weight gain. Number one, bananas are a perfect food for balancing your blood sugar. This is due to their high water content, high fiber content, and nutrient density," saysRobby Barbaro, MPH, in one of his popular videos. He's a New York Times bestselling author of the book Mastering Diabetes who has been living with type 1 diabetes since 2000.
Addressing Insulin ResistanceShutterstock
"Number two, if your blood sugar spikes when you eat bananas, that means you're insulin resistant. Consider the spike a blessing in disguise. It's time to reverse insulin resistance," says Barbaro in his video.
Banana VarietiesShutterstock
"Number three, there are over 1,000 different varieties of bananas. I had some praying hands and ice cream bananas. They were absolutely outrageous. I hope you get to try some as well," says Barbaro.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
Bananas: More Than Just EnergyShutterstock
"Many people generally assume bananas as fruits that will make you gain weight due to its high carbohydrate content, and should be consumed before or during exercises for an instant energy boost. However, bananas are more than just sources of energy, but a great source of vitamins, minerals, and fiber that can boost overall health," saysDr. Chen Yiming, an online wellness educator, in one of his popular videos.
Nutritional Profile of BananasShutterstock
"Firstly, we will dwell into the basic nutritional effects of a banana. One medium-sized banana has 105 kilo calories with 1.29 grams of protein, 0.4 grams of fat and 27 grams of carbohydrate. It has a fiber content of 3.07 grams and total sugars of 14.4 grams," says Dr. Yiming in his video.
RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day
Top Health Benefits of BananasShutterstock
"Here are the top few health benefits of bananas. Number one, it helps to manage high blood pressure. Bananas are a rich source of potassium. Each medium-sized banana delivers about 450 milligrams or 13% of your daily requirement. It helps in lowering blood pressure through regulating the levels of sodium in the body. It can also help to lower stroke risks and prevent kidney stones," says Dr. Yiming.
Weight and Diabetes ManagementShutterstock
"Number two helps with weight and diabetes management. The high fiber in bananas is beneficial for weight management as fiber intake helps make you feel fuller without overeating," Dr Yiming advises.
Fiber BenefitsShutterstock
"Fiber also reduces the absorption of fat and carbohydrates when food travels through the gut. Green bananas contain resistance, touch, or insoluble fiber. It is also able to add size and density to the stools, which encourage just easier channeling of food through the digestive system. That helps to fight constipation. It may also regulate blood sugar levels, thereby helping manage diabetes," says Dr Yiming in his video. "However, because the resistance starch changes to simple sugars when they turn yellow, it is advisable for diabetic patients to stick to the unripe variant in state," says Dr. Yiming.
RELATED:I Drank a Gallon of Water Every Day for a Week and Here's What Happened
Promoting Gut HealthShutterstock
"Number three, promotes gut health. Bananas are rich in prebiotics, which is a food source for the good bacteria in our gut caught probiotics. Prebiotics are known to help treat some gastrointestinal infections and also ease irritable bowel syndrome or IBS," says Dr. Yiming.
Energy for WorkoutsShutterstock
"Number four, energy for workouts like mentioned yellow bananas are a healthy source of energy as they are high in simple sugar plus are fat and cholesterol free. It is also convenient to pack and can serve as ideal pre or post-workout snacks," says Dr. Yiming.
RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body
Skin BenefitsShutterstock
"Number five, bananas are actually good for the skin. Bananas are rich in manganese, which helps the body produce collagen and protect cells from the stress of free radicals," Dr. Yiming shares.
Vitamin-RichShutterstock
"Last but not the least, it is rich in vitamins A, B, six, and C. Vitamin A is good for your eyes and may help protect your body from cancer. Vitamin B6 helps the body metabolize macronutrients in the energy into energy. And vitamin C helps protect the body cells from free radical damage and is able to bolster the immune system, aiding the body to heal faster," says. Dr Yiming.
RELATED:20 Superfoods for People Over 50
Simple Ways to Include Bananas in Your DietDr. Yiming in his video shared simple ways to include bananas in your diet.
"Banana Pancakes: Fry a mixture of mashed bananas and whisked eggs over low or medium heat.
Banana Smoothie: Blend one frozen banana with milk and a few ice cubes.
Banana Sandwich: Use two slices of whole-grain bread with sliced bananas and peanut butter.
Banana Fruit Salad: Slice your favorite fruits and add banana slices for extra flavor and health benefits.
One-Ingredient Banana Ice Cream: Slice and freeze one or two bananas, then blend them into a creamy consistency and freeze again before consuming." 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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        The Healthiest Way to Eat Your Bananas, According to Nutrition Experts
    

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By Leah GrothMay 12, 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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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight. 
1. You Can Eat Them Ripe
Shutterstock
The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”
2. You Can Also Eat Them Unripe
Shutterstock
There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”
3. Pair Them with Protein or Healthy Fats
Shutterstock
 Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”
Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss
4. Use Them for Post-Workout Recovery
Shutterstock
After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”
5. Or, Eat Them for an Energy Boost During Endurance Activities
Shutterstock
Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen. 
Related: Top 10 Superfoods Every Woman Should Eat for the Best Body
6. Eat Them for Breakfast or Snacks
Shutterstock
Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says. 
7. Add Them to Your Smoothies
Shutterstock
Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink. 
Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal
8. Add Them to Baked Good
Shutterstock
Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says. 
💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.
Nutrition & Diet
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        Shutterstock
    
By Kat Best, nasm-cpt, ntp, bchnMay 06, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
 See Full Bio 
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   FACT CHECKED BY
   Alek Korab
✓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.
Some people, especially weight-conscious dieters, have an irrational fear of bananas. While bananas do have carbs and sugar, they are an unprocessed food filled with nutrients and can’t possibly lead to fat gain in isolation unless they are eating a caloric surplus in general. I have plenty of clients losing weight while eating bananas on a regular basis.
One of the most common breakfasts I see my clients eat before we begin working together is a single banana. They are an easy, fast, and nutritious choice to grab in the morning, but the problem is they are not pairing it with anything else, so the banana is quickly digested, and they are hungry an hour later, reaching for another quick carbohydrate-rich treat, which keeps the cycle going.
A better breakfast would be to pair a banana with yogurt, bend in a smoothie, and add a handful of walnuts or a side of eggs. Here are the two best banana recipes for weight loss.
1. The Easiest Protein Pancakes Ever
See on Instagram
My most popular recipe includes bananas and has 38g of protein. This is a staple in my diet, and many of my clients love it as well.
Ingredients:⁠
1 banana⁠
2 large eggs
1 scoop protein powder⁠ (I used @legionathletics banana crème pie casein protein)
Directions:⁠
 Mash banana in a mixing bowl with a fork.
 Add 2 eggs and mix until combined.⁠
 Add protein. Stir until forms a thick batter. Add more protein (or flour) if too thin.⁠
 Heat a skillet on medium heat. Lightly spray with avocado oil and spoon batter into pancake shapes on skillet. Keep pancakes on the smaller side for easier flipping. ⁠
 Cook for 2-3 minutes per side or until cooked how you like your pancakes.
Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds
2. 3-Ingredient Brownies
See on Instagram
As bananas ripen and go from green to yellow to brown, the starch content lowers and sugar increases.
Ripe bananas are considered a high-FODMAP food which means the sugar content could be problematic for sensitive stomachs. If that is the case, choosing a green banana with higher starch could be better.
For those who are sensitive to constipation, a green banana may worsen symptoms so they could be better with a yellow banana.
Don’t throw out your overripe bananas! These have the highest amounts of nutrients like vitamins, minerals and antioxidants. Bananas in this stage are great to mash and add some sweetness to any meal or use to make a healthy dessert recipe like these 3-ingredient brownies.
Ingredients:⁠
3 ripe bananas, mashed⁠
1/2 cup of any nut butter⁠
1/2 cup raw cacao powder⁠
Directions:⁠
 Preheat the oven to 350.⁠
 In a bowl, mash bananas as smooth as you can get them with a fork (or use a blender).⁠
 Add the cacao and nut butter, stir until mixed into a batter.⁠
 Pour batter into a 9x9 baking dish (or silicone molds, cupcake pan, cake pan etc.) and bake for 20 minutes.⁠
 Remove and let cool, you can put them in the fridge for faster cooling.⁠
Makes 12 brownies.
If you enjoyed this article, don't miss The #1 Carb to Eat for a Healthy Body.
Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.
Nutrition & Diet
        8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert
    

        Abram Anderson/Instagram
    
By Leah GrothDec 02, 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 want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.
Focus on Speeding Up Your MetabolismTo burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”
RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By
Do 30 Seconds of an Activity Right Before You Eat
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The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.
Or, Add Spices to Your Food
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“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.
Two Tablespoons of Fermented Food Per Meal Helps Melt Body FatIn another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.
RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes
Kimchi Is the Best One to EatShutterstock
“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”
Disruption of Blood Sugar Leads to Overeating
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“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”
Here Is the Secret to Prevent Binge EatingShutterstock
“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”
And, Walking Is the Most Effective Workout for Losing Body Fat“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.
Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest
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“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Walking Post Workout Can Utilize the Afterburn EffectShutterstock
The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” 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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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
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The Thermic Effect of Food
When you eat protein, your body works harder to break it down, resulting in more calories burned. Known as the thermic effect of food (TEF), this process is more intense with protein than with carbs or fats. By choosing protein-rich meals, you’re giving your metabolism a boost, making it easier to burn off fat, especially around your middle.
Protein Keeps You Full Longer
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Say Goodbye to Cravings
Protein is highly satiating, which means it helps you feel full for a longer time. By adding a source of protein to every meal, you’re less likely to reach for snacks or overeat later in the day. This natural appetite control is key to maintaining a calorie deficit and effectively shedding belly fat.
RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits
Preserves Muscle, Burns Fat
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Building Lean Muscle for Fat Loss
When losing weight, it’s crucial to preserve muscle mass, as muscle burns more calories than fat. Protein supports muscle maintenance, which keeps your metabolism running high even as you lose fat. A protein-rich diet ensures that the weight you lose is primarily fat, including stubborn belly fat.
Reduces Cravings and Late-Night Snacking
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Balancing Blood Sugar Levels
Protein helps stabilize blood sugar levels, preventing the spikes and crashes that can lead to cravings, especially for sweets. By keeping blood sugar steady, protein can curb those late-night snack attacks that tend to derail diets and cause weight gain around the abdomen.
Protein-Rich Foods Are Nutrient-Dense
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More Nutrients, Fewer Empty Calories
High-protein foods like lean meats, eggs, fish, and legumes are packed with essential nutrients, unlike many carb-heavy options. These foods provide lasting energy and support overall health, giving you a double benefit of fat loss and better nutrition.
Improves Fat-Burning While at Rest
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Preserving Lean Body Mass
Protein intake supports lean body mass, which is crucial for burning fat even when you’re resting. The more muscle you have, the higher your resting metabolic rate, meaning you’ll naturally burn more calories throughout the day—even while you sleep!
Easy to Incorporate into Every Meal
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Practical Ways to Add Protein
From adding eggs to your breakfast to swapping pasta for lentils at lunch, getting more protein doesn’t have to be complicated. With a little planning, you can easily add protein to every meal, making it a sustainable way to support your weight loss goals.
RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout
Supports Mental and Physical Stamina
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Power Through Your Day with Protein
Protein isn’t just good for your body—it’s good for your brain. Studies show that adequate protein intake can improve focus and energy levels, giving you the stamina to stay active and make healthier choices, both of which contribute to burning off belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
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“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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