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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 
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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
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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
    

        Shutterstock
    
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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   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.
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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 
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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.
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.
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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
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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
        What She Ate to Lose 42 Pounds
    

        Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour
    

        Copyright Liezl Jayne Strydom/YouTube
    
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to lose weight while still enjoying your meals is a challenge most of us know all too well. For YouTube sensationLiezl Jayne Strydom, the breakthrough came not from extreme restrictions but from protein-rich meals that kept her satisfied throughout the day. With over 1.2 million subscribers following her journey, Liezl has documented exactly how she lost 42 pounds by creating simple, delicious recipes that deliver an impressive 112 grams of protein daily while keeping calories in check. Her dairy-free, gluten-free approach focuses on foods that actually taste good while supporting weight loss goals. Discover the exact meals from Liezl's personal food journals that transformed her body and could do the same for you.

            
                Journals That Changed Everything
            
            
        Liezl recently discovered her old food journals from her weight loss journey and was reminded of how challenging it was to find low-calorie meals that were still balanced, healthy, and satisfying. "I used to write down all the recipes and meals that I loved the most that really helped me during this time," Liezl shares in her recent post. These journals became her blueprint for success, documenting what actually worked for her 42-pound weight loss. She's now sharing these proven recipes that helped her transformation.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Customizable Meal Plan for Your Goals
            
            
        This meal plan is incredibly versatile, designed to fit your specific needs. "I've made this really customizable for you guys. You can customize this to get anywhere from 1200 to 1800 calories per day," Liezl explains. The plan delivers an impressive 112 grams of protein while keeping calories manageable. Everything is already gluten-free and dairy-free, with options to make recipes vegan. Liezl's excitement about sharing these recipes comes from their effectiveness in her own journey.

            
                Breakfast: Spinach and Feta Frittata
            
            
        Start your day with this protein-packed frittata that's simple to prepare. "This is a very very easy one. That's so good, so good," Liezl exclaims about this breakfast option. Begin with two eggs (or vegan egg replacer), mix in about 40 grams of feta (dairy-free or regular), add salt and pepper, then fold in wilted spinach. The quick-cooking dish pairs perfectly with toast or fruit, giving you flexibility based on your preferences. This balanced breakfast provides essential protein to start your day right.

            
                Morning Pick-Me-Up: Protein Mocha
            
            
        This protein mocha combines the best of all worlds - coffee, chocolate, and protein. "It's high protein, it's low calorie, it's coffee and it's chocolate. I mean, I don't know what more you could ask for from a morning coffee," Liezl enthuses. Simply heat a cup of soy milk (or any milk of choice), then mix half a scoop of vanilla protein powder with a teaspoon each of instant coffee and cocoa powder. Add a little boiled water to create a thick chocolate sauce, then stir in the warm milk for a satisfying, energizing beverage.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Lunch: Black Bean and Tahini Sandwich 2.0
            
            
        
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This plant-based sandwich delivers impressive protein without meat. "It's one of my favorite sandwiches," Liezl says about this updated classic from her journals. Mash half a cup of rinsed black beans, then mix with one tablespoon of tahini, half tablespoon each of Dijon mustard, sweetener (like maple syrup), and lime juice, plus salt and pepper. Layer on toasted bread with baby spinach, tomato slices, dill pickle, and a touch of onion. The combination creates a satisfying sandwich with complex flavors that work perfectly together.

            
                Afternoon Snack: Yogurt and Tahini Veggie Dip
            
            
        
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A post shared by Liezl Jayne (@liezljayne)
Transform ordinary vegetables into a delicious snack with this simple dip. "I love a good dip with some vegetables," Liezl shares, explaining how this makes healthy eating more enjoyable. Combine a quarter cup of plain yogurt (dairy-free or regular) with a tablespoon of tahini, teaspoon of olive oil, one or two teaspoons of lemon juice, salt, pepper, and optional garlic or herbs. Serve with cucumber slices, baby carrots, or any vegetables you prefer. This protein-rich dip makes reaching for healthy snacks much more appealing.

            
                Dinner: Tangy Tomato Chicken with Crispy Potato Wedges
            
            
        This flavorful dinner was inspired by Liezl's favorite restaurant meal. "I've been craving crispy potato wedges," Liezl admits while preparing this satisfying dinner. Start by cutting potatoes into wedges, coating with oil, smoked paprika, onion powder, salt and pepper, then bake at 425°F for 40-60 minutes. For the sauce, combine tomato paste, oil, sweetener, lemon juice, smoked paprika, onion powder, oregano, chili flakes, optional cayenne, salt and pepper. Coat chicken breast (or tofu for vegan option) in the sauce and bake alongside green beans or other vegetables.

            
                Sweet Treat: Banana Oat Chocolate Chip Cookies
            
            
        These simple cookies satisfy sweet cravings without derailing your progress. "That is how simple this is," Liezl explains about her incredibly easy cookie recipe. Mash two bananas, then mix with about two-thirds cup of rolled oats, a small handful of almonds, two tablespoons of dark chocolate chips, and a teaspoon of cinnamon. Form into cookies using about a tablespoon of mixture per cookie, then bake at 360°F for about 15 minutes. Five cookies come in at only 200 calories, making them a perfect guilt-free treat.

            
                Meal Prep for Success
            
            
        
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A post shared by Liezl Jayne (@liezljayne)
Planning ahead is key to staying on track with your nutrition goals. "I've got my meal prepped for tomorrow night. I won't be cooking tomorrow," Liezl says, highlighting the convenience of preparing extra portions. When making dinner, she prepares additional servings for future meals, storing them in containers for easy reheating. The potato wedges reheat well in an air fryer or oven, maintaining their crispiness. This approach saves time and helps avoid unhealthy last-minute food choices.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Customizing Calories to Fit Your Needs
            
            
        The meal plan's structure makes it easy to adjust calories based on your goals. "For 1,200 calories per day, you can have the breakfast, the lunch and the dinner, and then just leave out the snacks," Liezl explains. For 1,400 calories, add one snack (either the veggie dip or cookies). For 1,600 calories, include both snacks. And for 1,800 calories, double up on one of the snacks. The mocha adds about 100 calories and can be included with any of these options. This flexible approach allows you to tailor your intake without obsessing over exact numbers.

            
                Mix and Match for Variety
            
            
        Don't limit yourself to just these recipes - combine them with other meals from Liezl's series. "I've made three of these meal plans now based off of my weight loss journals," Liezl shares, encouraging viewers to explore all options. All main meals across her three videos are approximately 400 calories each, while snacks are roughly 200 calories. This consistent structure allows you to easily interchange meals and snacks between different meal plans, creating endless combinations that keep healthy eating interesting and sustainable.

            
                The Key to Sustainable Weight Loss
            
            
        Liezl's approach focuses on finding meals you genuinely enjoy rather than forcing yourself to eat foods you dislike. "Find some meals that you're excited about," Liezl encourages, highlighting the importance of enjoying what you eat. Her enthusiasm for the food she prepares demonstrates that healthy eating doesn't have to be boring or restrictive. By finding nutritious options that you look forward to eating, you're more likely to stick with your healthy habits long-term, making sustainable weight loss possible. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        How to Trigger the Ozempic Effect Without Medication
    

        Copyright The Dr. Ashley Show/YouTube
    
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
The buzz around GLP-1 medications like Ozempic is everywhere, but what if you could get similar benefits naturally? Dr. Ashley Lucas, PhD, RD, is a Registered Dietitian and host of The Dr. Ashley Show. As a former professional ballet dancer with a PhD in Sports Nutrition and Chronic Disease, she specializes in science-backed weight loss strategies. Through her company, PhD Weight Loss and Nutrition, Dr. Ashley has helped over 10,000 people collectively lose more than 466,000 pounds nationwide. Discover how to turn on your body's own GLP-1 production with this full-day eating plan that will help curb cravings and burn fat, without the medication side effects.

            
                Your Body Already Makes This Power Hormone
            
            
        Your body naturally produces GLP-1 (glucagon-like peptide 1) in your gut, and it plays a crucial role in weight management. "GLP-1 tells your brain that you're full, slows digestion, stabilizes blood sugar, and helps to curb cravings," Dr. Ashley explains in her post. While medications simply mimic this action, specific foods and lifestyle habits can trigger your natural GLP-1 production without unwanted side effects. This natural approach works with your biology rather than overriding it.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Why Natural Is Better Than Medication
            
            
        ​What Are GLP-1 Medications?ShutterstockRelying on GLP-1 medications can override your body's natural feedback loops. "Whether you're taking the full dose or microdosing for the long term, it can lead to muscle loss, gut sluggishness, and nutrient deficiency over time," Dr. Ashley warns. Studies show approximately 70% of people regain weight after stopping these medications because their bodies never learned to regulate themselves. Natural GLP-1 production supports healthy digestion, lean muscle retention, and long-term metabolic flexibility.

            
                The Four Keys To Natural GLP-1 Production
            
            
        ​Why Protein Becomes More Important After 40ShutterstockBoosting your natural GLP-1 levels requires a strategic approach to eating. "Protein stimulates GLP-1 the most, so you want to make sure you're consuming adequate protein throughout the day," says Dr. Ashley. Fiber plays a critical role too, as it slows digestion and enhances GLP-1 release. Since GLP-1 is secreted in the gut, fermented foods support the healthy gut microbiome necessary for optimal signaling. Finally, consuming healthy fats slows glucose absorption and keeps you full longer.

            
                Start Your Day Right With A Savory Breakfast
            
            
        ​Breakfast Bowls: Egg & Avocado Scramble BowlShutterstockYour first meal sets the tone for your entire day's metabolic response. "You want to make sure breakfast is savory with a protein and fiber combination," recommends Dr. Ashley. An ideal morning meal might include two to three eggs scrambled with spinach or bell peppers, providing both protein and fiber. Add a side of avocado for healthy fats and more fiber, plus some fermented sauerkraut or salsa to support gut health. Coffee with a splash of heavy cream (Dr. Ashley's "favorite food") and allulose or monk fruit sweetener completes this GLP-1-boosting breakfast.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                Power Through Lunch With Slow-Digesting Foods
            
            
        ​Lean ProteinShutterstockFor your midday meal, focus on combinations that maximize satiety and GLP-1 production. "This would not be a peanut butter and jelly sandwich with chips, a cookie, and an apple—that's the worst lunch for triggering your own GLP-1 secretion," Dr. Ashley cautions. Instead, opt for grilled chicken or salmon over mixed greens with roasted vegetables and pumpkin seeds. Dress with extra virgin olive oil and apple cider vinegar, which helps control blood sugar. Adding fermented pickles or kimchi provides additional gut support to enhance GLP-1 production.

            
                Don't Skip Your Afternoon Snack
            
            
        ​3. Greek YogurtShutterstockA strategic afternoon snack prevents evening overeating and supports steady GLP-1 production. "If you're not used to eating this snack and you've been struggling with your weight, you might want to incorporate it," suggests Dr. Ashley. Good options include full-fat or low-fat plain Greek yogurt with chia seeds (or zen basil seeds, which Dr. Ashley prefers for their lower lectin content) and a few berries. Alternatively, bone broth with added collagen and a small amount of butter or coconut oil provides protein and healthy fats that sustain fullness until dinner.

            
                End The Day With A Protein-Forward Dinner
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockYour evening meal should stabilize blood sugar overnight while supporting hormone repair. "I would suggest a grass-fed beef or turkey bowl with sauteed zucchini, green beans, onions, mushrooms—whatever non-starchy vegetables you like," Dr. Ashley recommends. Top with fermented salsa or goat cheese and serve over cauliflower rice rather than traditional grains. Add a side salad with fermented beets or a kefir-based dressing to maximize gut health benefits and GLP-1 production while you sleep.
RELATED:20 Possible Ozempic Side Effects

            
                Evening Options That Won't Derail Progress
            
            
        ShutterstockIf you're genuinely hungry after dinner, several options can satisfy without disrupting your GLP-1 production. "Chamomile or peppermint tea with cinnamon is great, as cinnamon improves insulin sensitivity and digestion," says Dr. Ashley. For more substantial evening hunger, she suggests bone broth or hard-boiled eggs with salt. These options provide satiety without the blood sugar spikes that would counteract the GLP-1-boosting effects of your carefully planned day.

            
                Train Your Body For Long-Term Success
            
            
        ​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)ShutterstockThe true benefit of naturally boosting GLP-1 is establishing sustainable metabolic health. "When you stimulate GLP-1 naturally through food, the right movement, gut health, and blood sugar stability, you're actually retraining your system," Dr. Ashley emphasizes. This approach builds "metabolic muscle" to control appetite and burn fat without external intervention. Unlike medication dependence, naturally optimizing your GLP-1 production empowers your body to maintain weight loss long-term.

            
                Avoid Common Side Effects Of GLP-1 Medications
            
            
        ​Common Side Effects to ExpectShutterstockGLP-1 medications often come with unwanted side effects that natural methods avoid. "You can avoid the common side effects like nausea, fatigue, slow digestion, constipation, and especially muscle loss, which we're seeing more and more with long-term medication use," Dr. Ashley points out. By choosing the natural approach, you're working with your body's existing systems rather than overriding them, leading to better overall health outcomes while still achieving weight management goals.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Take Action Today For Real Results
            
            
        ShutterstockImplementing these strategies requires commitment but delivers lasting benefits. "You've got to step up to make the change. Lead with your heart, train your mind, and do not negotiate with your body," Dr. Ashley encourages. Start by incorporating one meal suggestion today, then gradually build toward the full day plan. Focus on protein-fiber combinations, include fermented foods at each meal, and prioritize blood sugar stability. Your body's natural GLP-1 production will respond, creating sustainable appetite control without medication dependence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        He Lost 220 Pounds and Kept It Off by Eating These 4 Meals on Repeat
    

        Copyright stanleyfbronstein/Instagram
    
By Leah SuzanneMay 01, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight? According to many experts, consistency with your diet is key. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the four meals he eats on repeat to maintain his weight loss. 

            
                Breakfast Yogurt Bowl
            
            
        ​Regular YogurtShutterstockBronstein starts his day with a healthy yogurt bowl, made with non-dairy plain yogurt, hemp seeds, flax seeds, sesame seeds, and hemp hearts “mixed in to thicken it up even more,” he says. “Then I top it with a mix of blueberries, blackberries, raspberries, and bananas. I use frozen fruit, as it’s usually less expensive and it lasts longer than fresh fruit.” He also opts to make homemade soy yogurt, “but you can use other plant-based yogurts you can find at the grocery store,” he says. “The main thing is to make sure there are no added sugars in the yogurt. Read the label carefully. If you don’t want to use non-dairy yogurt, that’s fine too, but I believe that non-dairy is better in the long run.”

            
                Salad
            
            
        16. Spinach: 23 caloriesShutterstockNext up, a salad. “I make a salad that has a base of spinach and arugula. You can use other ingredients, such as kale and even just iceberg lettuce or a salad mix. I prefer spinach and arugula as they have more nutrients than plain old iceberg or romaine lettuce,” he explains. “You can top it with fresh tomatoes, sugar snap peas, various fruits (apples and such), and sprinkle a few unsalted raw nuts on top (but not too many).” For dressing, he makes his own. “I take a can of no-sugar-added diced tomatoes and throw them in my blender. I sprinkled in all kinds of spices like basil, thyme, oregano, rosemary, etc. Then I put in just a touch of apple cider vinegar or balsamic vinegar to make it a little tart. Mix it up, and you have a healthy, low-calorie, no-salt, no-oil, no-sugar-added salad dressing that tastes great.”

            
                Smoothies
            
            
        ShutterstockSmoothies are also part of his daily menu. “I throw in 2 handfuls of some type of fruit (usually blueberries, blackberries, and raspberries, or simply bananas). Then I throw in 2 scoops of hemp protein powder. Out of all the plant-based protein powders, I prefer hemp, and it has no added sodium (soy powder usually does). Then I fill up the smoothie container with unsweetened soy milk (it has no added sugar). Blend it up for 45 seconds, and it tastes fantastic,” he explains.

            
                Bean Soup
            
            
        ShutterstockThe last item he eats on repeat? Bean soup. “I go to the store and buy a bag of 15-bean soup mix. I then throw the beans (WITHOUT THE FLAVOR PACKET IT COMES WITH) into my pressure cooker, along with a can of no-salt-added diced tomatoes and another can of water. You can add in any other seasonings you want, but try to leave out the salt. Cook it for about 30 minutes and you have bean soup. You can vary the thickness of the soup by adding more or less water,” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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