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I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Discover how eating more of the right foods can shed stubborn belly fat.

Alek Korab
By Alek KorabOct 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Copyright gaugegirltraining/Instagram
Alek Korab
By Alek KorabOct 11, 2024
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Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
✓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.

Nutrition & Diet

Struggling with stubborn belly fat that won't budge no matter how much you diet? You're not alone. Many women face this frustrating issue, often due to hormonal imbalances.

Christine Hronec, founder and CEO of Gauge Girl Training, has cracked the code on tackling hormonal belly fat. With degrees in Chemical and Biological Engineering and experience as a food scientist and national bikini competitor, Christine brings a unique perspective to the world of nutrition and fitness.

The Three Types of Belly

In her post, Christine identifies three types of belly: "There is the bloated belly. This is when your body creates excess gas in the internal organs as a result of something you ate or drank. There is the weight gain belly. This is when eating in a caloric surplus, your body will gain more weight in the midsection. And then there is the hormonal belly, which is when your body starts to accumulate more body fat in the lower abdomen and you start to experience an overall redistribution of fat as you gain weight."

Subcutaneous vs. Visceral Fat

Mayo Clinic experts further clarify that belly fat consists of two types: subcutaneous fat (the pinchable fat under the skin) and visceral fat (which surrounds internal organs). They advise, "For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems."

How Hormones Influence Fat Distribution

Hormonal changes, particularly during menopause, play a significant role in belly fat accumulation. Mayo Clinic experts explain, "Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body."

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

Why Traditional Weight Loss Methods Fail for Hormonal Belly Fat

Christine adds that hormone imbalances can make traditional weight loss methods ineffective: "When your hormones are imbalanced, it cannot be fixed by just lowering your caloric intake. If it were that simple, everyone whose doctor ever said just lose weight would be at their goal."

The Problem with the "Bodybuilder Approach" for Women

Christine emphasizes the importance of addressing nutrient deficiencies rather than just cutting calories. She warns against the typical "bodybuilder approach" of high protein, low fat, and moderate carbs for women, stating, "When women start to apply these principles to themselves, they end up getting burnt out hormonally because the dietary fat intake is far too low for proper hormone function."

The Power of a Balanced Diet

Mayo Clinic experts agree on the importance of a balanced diet, recommending "a healthy diet rich in fruits, vegetables, and whole grains" as part of a comprehensive approach to tackling belly fat.

Fiber: Your Secret Weapon Against Hormonal Imbalance

Fiber plays a crucial role in balancing hormones and supporting overall health. Christine explains, "The reason why fiber is so important is it allows those excess circulating hormones to be detoxified from the body." She recommends increasing fiber intake and consuming cruciferous vegetables to support natural detoxification through the liver.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

The Brain-Hormone Connection

Christine highlights the importance of dietary fats for brain chemistry and hormone balance. "When you are getting adequate amounts of calories and dietary fat intake, it releases dopamine and serotonin," she says. These "happiness chemicals" can help reduce cortisol levels, which is crucial for managing stress and hormonal balance.

The Sugar Trap

She cautions against relying on refined sugars for a quick mood boost, saying, "So many women are trying to fill that gap in their dopamine and serotonin with refined processed sugars because that is a quick fix way to get that spike, but it is not a sustained spike that will absolutely lower your cortisol."

The Key to Hormonal Harmony

Christine emphasizes the importance of blood sugar management: "I've had so many people come to me with high A1C levels. A1C is a measure that dictates whether or not you are diabetic." She advises keeping A1C levels under 5.7 and fasting blood glucose levels under 100 for optimal health.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Move It to Lose It

While Christine focuses on nutrition, Mayo Clinic experts stress the importance of regular physical activity in reducing belly fat. They state, "The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat."

The Truth About Targeted Ab Exercises

Mayo Clinic experts caution against relying solely on targeted exercises: "You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat." Instead, focus on overall weight loss through a balanced diet and regular exercise routine.

The Moderate Deficit Approach

While a caloric deficit is still necessary for weight loss, Christine recommends a more moderate approach for hormonal balance: "With hormone imbalances, I suggest a maximum caloric deficit of 250 maximum caloric deficit. You may need 200, you may need 100." She's had success with clients consuming between 1500 and 2000 calories, and some even over 2000 calories on customized hormonal resetting protocols.

Putting It All Together

Managing hormonal belly fat requires a comprehensive approach that goes beyond simply cutting calories. By focusing on nutrient-dense foods, increasing fiber intake, balancing healthy fats, managing blood sugar levels, incorporating regular physical activity, and creating a moderate caloric deficit, you can create a sustainable plan to address hormonal imbalances and finally shed that stubborn belly fat.

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

Real Results from a Balanced Approach

As Christine says, "You have to trust me on this, you guys. I have tons of case studies and clients who have had amazing success at a substantially higher calorie range." Combined with the scientific backing from Mayo Clinic experts, these strategies offer a well-rounded approach to tackling hormonal belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Christine_Hronec_Gauge_Girl_Training8
Copyright gaugegirltraining/Instagram
Alek Korab
By Alek KorabOct 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
✓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.

Struggling with stubborn belly fat that won't budge no matter how much you diet? You're not alone. Many women face this frustrating issue, often due to hormonal imbalances.

Christine Hronec, founder and CEO of Gauge Girl Training, has cracked the code on tackling hormonal belly fat. With degrees in Chemical and Biological Engineering and experience as a food scientist and national bikini competitor, Christine brings a unique perspective to the world of nutrition and fitness.

The Three Types of Belly

In her post, Christine identifies three types of belly: "There is the bloated belly. This is when your body creates excess gas in the internal organs as a result of something you ate or drank. There is the weight gain belly. This is when eating in a caloric surplus, your body will gain more weight in the midsection. And then there is the hormonal belly, which is when your body starts to accumulate more body fat in the lower abdomen and you start to experience an overall redistribution of fat as you gain weight."

Subcutaneous vs. Visceral Fat

Mayo Clinic experts further clarify that belly fat consists of two types: subcutaneous fat (the pinchable fat under the skin) and visceral fat (which surrounds internal organs). They advise, "For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems."

How Hormones Influence Fat Distribution

Hormonal changes, particularly during menopause, play a significant role in belly fat accumulation. Mayo Clinic experts explain, "Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body."

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

Why Traditional Weight Loss Methods Fail for Hormonal Belly Fat

Christine adds that hormone imbalances can make traditional weight loss methods ineffective: "When your hormones are imbalanced, it cannot be fixed by just lowering your caloric intake. If it were that simple, everyone whose doctor ever said just lose weight would be at their goal."

The Problem with the "Bodybuilder Approach" for Women

Christine emphasizes the importance of addressing nutrient deficiencies rather than just cutting calories. She warns against the typical "bodybuilder approach" of high protein, low fat, and moderate carbs for women, stating, "When women start to apply these principles to themselves, they end up getting burnt out hormonally because the dietary fat intake is far too low for proper hormone function."

The Power of a Balanced Diet

Mayo Clinic experts agree on the importance of a balanced diet, recommending "a healthy diet rich in fruits, vegetables, and whole grains" as part of a comprehensive approach to tackling belly fat.

Fiber: Your Secret Weapon Against Hormonal Imbalance

Fiber plays a crucial role in balancing hormones and supporting overall health. Christine explains, "The reason why fiber is so important is it allows those excess circulating hormones to be detoxified from the body." She recommends increasing fiber intake and consuming cruciferous vegetables to support natural detoxification through the liver.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

The Brain-Hormone Connection

Christine highlights the importance of dietary fats for brain chemistry and hormone balance. "When you are getting adequate amounts of calories and dietary fat intake, it releases dopamine and serotonin," she says. These "happiness chemicals" can help reduce cortisol levels, which is crucial for managing stress and hormonal balance.

The Sugar Trap

She cautions against relying on refined sugars for a quick mood boost, saying, "So many women are trying to fill that gap in their dopamine and serotonin with refined processed sugars because that is a quick fix way to get that spike, but it is not a sustained spike that will absolutely lower your cortisol."

The Key to Hormonal Harmony

Christine emphasizes the importance of blood sugar management: "I've had so many people come to me with high A1C levels. A1C is a measure that dictates whether or not you are diabetic." She advises keeping A1C levels under 5.7 and fasting blood glucose levels under 100 for optimal health.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Move It to Lose It

While Christine focuses on nutrition, Mayo Clinic experts stress the importance of regular physical activity in reducing belly fat. They state, "The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat."

The Truth About Targeted Ab Exercises

Mayo Clinic experts caution against relying solely on targeted exercises: "You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat." Instead, focus on overall weight loss through a balanced diet and regular exercise routine.

The Moderate Deficit Approach

While a caloric deficit is still necessary for weight loss, Christine recommends a more moderate approach for hormonal balance: "With hormone imbalances, I suggest a maximum caloric deficit of 250 maximum caloric deficit. You may need 200, you may need 100." She's had success with clients consuming between 1500 and 2000 calories, and some even over 2000 calories on customized hormonal resetting protocols.

Putting It All Together

Managing hormonal belly fat requires a comprehensive approach that goes beyond simply cutting calories. By focusing on nutrient-dense foods, increasing fiber intake, balancing healthy fats, managing blood sugar levels, incorporating regular physical activity, and creating a moderate caloric deficit, you can create a sustainable plan to address hormonal imbalances and finally shed that stubborn belly fat.

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

Real Results from a Balanced Approach

As Christine says, "You have to trust me on this, you guys. I have tons of case studies and clients who have had amazing success at a substantially higher calorie range." Combined with the scientific backing from Mayo Clinic experts, these strategies offer a well-rounded approach to tackling hormonal 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

6 Ways to Reset Hormones and Lose Belly Fat

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 13, 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.

Have you noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

3 Types of Belly Fat: Which One Are You Battling?

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Alek Korab
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Have you ever wondered why some people seem to carry weight differently? Or why might your own belly fat be stubborn despite your best efforts? Dr. Eric Berg, DC, an expert in healthy weight loss, sheds light on this common concern. At 59, Dr. Berg has dedicated his career to unraveling the complexities of health and weight management. As the director of Dr. Berg's Nutritionals and a best-selling author, he's helped thousands understand the nuances of healthy ketosis and intermittent fasting. In his recent post, Dr. Berg breaks down the three main types of belly fat, offering insights that could transform your approach to health.

Understanding the Dangers of Belly Fat

Before diving into the specific belly types, it's crucial to understand why belly fat is a concern. As the Mayo Clinic experts explain, "That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks."

The Sagging Belly: A Tale of Insulin and Stress

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The first type Dr. Berg identifies is the sagging belly, which he attributes to visceral fat. "This is called visceral fat. Visceral fat is spill off from the liver," Dr. Berg explains in his post. This type of fat is particularly concerning because it surrounds organs and can impair their function.

The Role of Hormones in Belly Fat

Unhealthy,Overweight,Asian,Fat,Woman,Catching,On,Her,Big,BellyShutterstock

Dr. Berg points out two main culprits behind this belly type: insulin and cortisol. "Too many carbs will increase insulin and put the fat right in your gut," he states. However, he also notes that stress plays a significant role. "Cortisol is a stress hormone. What cortisol does is it indirectly increases insulin," Dr. Berg clarifies.

The Hidden Dangers of Stress and Sugar

Measuring blood sugar with a blood glucose meterShutterstock

Dr. Berg emphasizes the interconnected nature of stress and sugar in contributing to belly fat. He warns, "When you go through stress, it will increase your blood glucose from other things, not carbs. So stress and sugar create the same effect, belly fat, and many other problems."

The Invisible Threat: TOFI

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Interestingly, Dr. Berg mentions that even thin people can have this type of fat, coining the term "TOFI" or "thin on the outside, fat on the inside."

The Protruding Belly: When Your Liver Needs Help

Overweight stomachShutterstock

The second type is the protruding belly, which Dr. Berg describes as "a liver problem, usually cirrhosis, advanced liver disease." This belly type is characterized by a fluid-filled sac in the abdomen, often seen in individuals with severe liver damage.

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

The Severity of Liver-Related Belly Fat

Dr. Berg doesn't sugarcoat the seriousness of this condition. "When you start generating fluid in your abdomen, your liver is pretty messed up, and the chances of you reversing it are pretty slim," he warns. He further illustrates the severity by stating, "You have the liver that is so dysfunctional that is leaking fluid into a sac or on your abdomen, and you have to go to the hospital every 14 days to get it drained out. Not a good situation."

Hope for Liver Health

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Despite the grim outlook, Dr. Berg offers some hope, suggesting vitamin E in the form of tocotrienols and focusing on liver-friendly foods like cruciferous vegetables. He emphasizes the importance of radical lifestyle changes for those facing this condition.

The Lower Pooch: Battling Estrogen Dominance

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The third type Dr. Berg discusses is the lower pooch, often seen in women but also present in men. "It's more of a superficial fat. It's called subcutaneous fat," he explains. This type of fat is often linked to estrogen dominance.

The Impact of Menopause on Belly Fat

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

The Mayo Clinic adds insight into why women may be particularly susceptible to this type of fat: "Many women notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body."

Combating Estrogen Dominance

To combat this, Dr. Berg recommends reducing estrogen exposure by avoiding soy products, pesticides, and plastics. He also suggests natural ways to inhibit the conversion of testosterone to estrogen: "Cruciferous vegetables... and then there's a concentrated cruciferous product called DIM. That would be a very good thing to take as well."

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

The Surprising Link Between Plastics and Estrogen

In a startling revelation, Dr. Berg points out the pervasive nature of plastic in our lives and its potential impact on hormones. He states, "The average person in the US consumes the amount of plastic that equals the size of a credit card."

Tailoring Your Approach: Diet vs. Exercise

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Dr. Berg underlines the importance of diet over exercise in addressing belly fat. For the sagging belly, he states, "You're not going to see much results with exercise. Why? Because exercise does not decrease insulin in a significant way."

The Mayo Clinic's Perspective on Exercise

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While Dr. Berg recommends diet, the Mayo Clinic underscores the importance of exercise: "For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week."

The Long Game: Patience and Persistence

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Dr. Berg reminds us that tackling belly fat, especially the stubborn lower pooch, is not an overnight process. He acknowledges, "It does take a long time to get rid of that last bit of belly fat, but if you increase the amount of fasting that you do and you follow these next recommendations, I think you can speed it up."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

A Balanced Approach to Belly Fat Reduction

The Mayo Clinic offers a balanced perspective on reducing belly fat: "To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track."

Understanding your belly type can be the first step toward effective weight management. By identifying the underlying causes and tailoring your approach accordingly, you can work towards a healthier, leaner you. Whether it's managing stress, supporting liver health, or balancing hormones, a holistic approach combining diet, exercise, and lifestyle changes is key to addressing your specific belly type. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

Jenna_Collins11
Copyright jennacollinsfitness/Instagram
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.

Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
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Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

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Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

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Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

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Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

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As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

4 Red Flags You're Eating Too Many Carbs, According to a Doctor

Dr. Mindy Pelz
Copyright Dr. Mindy Pelz/YouTube
Christopher Roback
By Christopher RobackApr 29, 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.

That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

Understanding the Carb Effect

Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

Your Energy Crashes After Meals

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The first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

You Can't Control Your Cravings

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

Constant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

Your Weight Loss Has Stalled

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If you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

Your Skin Is Breaking Out

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Your complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

Not All Carbs Are Created Equal

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Dr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

Try the One-Week Natural Carb Challenge

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Ready to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

Listen to Your Body's Signals

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Your body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

Morning Matters Most

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Be especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

Finding Your Personal Carb Balance

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The key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Christopher Roback
By Christopher RobackApr 29, 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.

Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

Trust Only Your Doctor With Dosing Decisions

When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.

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

It's Not As Complicated As The Internet Claims

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The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

Water Will Save Your GLP-1 Experience

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The simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

Your Journey Won't Look Like Anyone Else's

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Comparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."

RELATED:20 Possible Ozempic Side Effects

Therapy Is The Missing Prescription

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Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

Adopt The 80/20 Rule For Sustainable Success

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Rigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

Document Your Transformation

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The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.

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

Counting Isn't Always Necessary

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Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

Make Hydration A Priority Habit

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If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.

RELATED:20 Things to Avoid While on Ozempic

This Is A Transformation, Not Just Weight Loss

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The physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

The 15 Best High-Protein Foods to Build Muscle and Strength

Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 29, 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.

We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

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According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

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While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

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

Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

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Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

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Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

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Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.​8. Versatile ShrimpShutterstock

Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

Texture and background of organic raw chicken eggs. Chicken eggs cover the frame.​Worst: Processed MeatShutterstock

With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

Woman hold bowl with cottage cheese, close up​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstock

Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

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Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

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While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

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Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

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With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. 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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