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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.

10 Best Protein Foods Nutritionists Eat to Lose Weight

Hit your protein goals and stay in a calorie deficit with these foods.

Christopher Roback
By Christopher RobackNov 10, 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.

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 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.

Nutrition & Diet

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

proteinsproteinsustainable weight lossweight loss

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Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
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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✓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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

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

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 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.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Protein Foods Burn Fat Without Losing Muscle

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
Christopher Roback
By Christopher RobackFeb 28, 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

Struggling to hit your protein targets without blowing your calorie budget? You're not alone. Whether you're trying to shed those stubborn last few pounds or completely transform your physique, protein intake can make or break your results. Ivana Chapman, a BSc in Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International Karate athlete and Canadian National Natural Bikini Competitor, shares her expert insights on optimizing protein intake for maximum fat loss. With over 60,000 YouTube followers, Ivana has helped thousands achieve their fitness goals through smart nutrition strategies. Read on to discover how to strategically incorporate high-protein foods that will keep you satisfied while torching fat.

Why Lean Protein Matters: Beyond Burgers and Steaks

"A high protein diet doesn't necessarily mean that you'll lose weight," Ivana points out in her video. "If you're getting your protein with greasy burgers or fatty steaks, it's going to be hard to keep your calories down." She explains that to maximize fat loss, you need to prioritize lean protein sources—those lower in fat with more protein per calorie. This approach allows you to maintain muscle while creating the calorie deficit necessary for fat loss.RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Classic Protein Powerhouses: Chicken Breast, Eggs, and Whey

Grilled chicken breasts and vegetablesShutterstock

Most fitness enthusiasts are already familiar with certain protein staples. "My regular protein sources are chicken breast, which has about 35 grams of protein per 150 gram serving, Greek yogurt and cottage cheese, eggs and egg whites of course," says Ivana. She also mentions occasionally using whey protein powder after workouts, which provides 27 grams of protein per scoop with only 110 calories—an efficient protein-to-calorie ratio for those tracking their intake closely.

Greek Yogurt & Cottage Cheese: Choosing the Right Fat Percentage

Woman hold bowl with cottage cheese, close upShutterstock

When it comes to dairy products, not all options are created equal. "Greek yogurt has more protein than regular yogurt, but you'll also want to look at the percentage of milk fat because that will affect the calories per protein serving," Ivana advises. She compares different fat percentages in Greek yogurt: an 8% fat version provides 8 grams of protein for 270 calories, while a 0% version delivers 17 grams of protein for just 100 calories. Ivana personally prefers 2% versions as a compromise between taste satisfaction and nutrition profile.

Fairlife: The High-Protein Milk Game-Changer

container,Fairlife, milk,grocery, store.food,shopping,supermarketShutterstock

"One protein source that you might not have thought about is high-protein milk," Ivana shares. She recommends Fairlife milk, which is lactose-free and offers 14 grams of protein per cup with just 130 calories. Ivana starts her mornings with a matcha latte made with this milk, sometimes adding extra protein to reach about 25 grams per serving. There are also 1% and 0% versions available for those wanting even more protein per calorie.

Scallops, Shrimp & White Fish: Seafood Protein Treasures

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen backgroundShutterstock

While tracking her macros, Ivana discovered some surprisingly protein-rich seafood options. "I realized how high scallops are in protein for low calories," she notes, adding that "six oysters is less than 60 calories with about six grams of protein." While fresh seafood isn't always convenient for daily meals, Ivana suggests considering options like shrimp for stir-fries or cocktails (avoiding battered versions), shrimp rings for easy snacking, and lean white fish like cod, haddock, and sole. She cautions about mercury levels in certain fish, recommending limiting chunk light canned tuna to three times weekly and avoiding larger predatory fish entirely.RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Jerky & Meat Sticks: Protein On-The-Go

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

For on-the-go protein, Ivana recommends jerky and meat sticks. "Be careful of the sodium level and try not to rely on these too much because they're highly processed meat," she cautions. However, she notes that there are increasingly more options made from better-quality meat sources. These can be convenient protein boosters when you need something portable.

Tofu & Edamame: Plant-Based Protein Stars

Organic,Raw,Soy,Tofu​16. TofuShutterstock

"One of the best plant-based sources of protein is tofu," Ivana states. With about 12 grams of protein per 100 grams for approximately 120 calories, tofu absorbs the flavors of other ingredients and sauces, making it versatile for stir-fries and other dishes. She particularly enjoys lemongrass-flavored tofu in salads from a local delivery place, demonstrating how protein sources can be incorporated into convenient meal options.

3, 4, or 5 Meals: Spreading Your Protein Throughout the Day

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

Regarding protein timing, Ivana believes in consistency. "It's helpful to have protein with every meal. It doesn't matter how many meals you decide to have," she explains. While the minimum for a fat loss or body recomposition diet is typically three meals daily, she recommends thinking about protein first when planning meals. Using her personal example of 140 grams daily (appropriate for someone weighing around 200 pounds), Ivana shows how to distribute this across different meal frequencies: 35 grams per meal for four meals, 47 grams for three meals, or 28 grams for five meals.RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

The 10x Protein Test: Parmesan, Bocconcini & Beyond

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,BackgroundShutterstock

Ivana shares a simple trick to determine if a food is truly high in protein. "Look at the amount of protein in the serving and add a zero to the end. If the calories are equal or less than the amount of protein with the zero, it passes," she explains. For example, if a food has 8 grams of protein, it should have no more than 80 calories to pass this test. She demonstrates with several examples: bocconcini cheese (8g protein/70 calories—pass), high-protein milk (16g protein/120 calories—pass), and parmesan cheese (6g protein/60 calories—pass). This quick calculation helps identify truly protein-dense foods.

Beans, Lentils & Chickpeas: Supplemental Protein Sources

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Not all protein sources need to be "pure" protein foods. "You can also consider adding supplemental sources of protein," Ivana suggests, referring to foods that contribute meaningful protein along with other nutrients. These include chickpeas, lentils, black beans, green peas, black-eyed peas, edamame, and soybeans. While not as protein-dense as animal sources, they add fiber and can boost total protein intake when combined with main protein sources. For example, Ivana recommends adding black beans to lean turkey nachos for a protein boost.

Salmon & Steak: Balancing Fattier Protein Choices

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Despite her emphasis on lean protein, Ivana doesn't suggest eliminating fat entirely. "Don't misunderstand me with the lean protein idea, it doesn't mean that you can't enjoy some fattier protein choices like steak or salmon," she clarifies. Instead, she recommends having them less frequently, in smaller portions, and balancing them with leaner options to manage total daily calories. She reminds readers that some fat is essential for absorbing fat-soluble vitamins and supporting hormonal health.RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Focusing on protein-rich foods is one of the most effective strategies for fat loss. By prioritizing lean protein sources, applying the 10x protein test, and distributing protein intake throughout the day, you can manage hunger, preserve muscle, and enhance your body's fat-burning capacity. As Ivana emphasizes, "When you're getting enough protein, it helps you manage your appetite in a calorie deficit, and you also support muscle protein synthesis." Additionally, protein increases the thermic effect of food, boosting your daily energy expenditure and making it easier to maintain a calorie deficit. With these strategies, you'll be well-equipped to transform your body composition and achieve sustainable fat loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

30 Best Protein Foods That Melt Fat Quickly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 17, 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

Tired of eating the same protein foods while seeing minimal results? You might be choosing the wrong proteins. Not all protein sources are created equal – some can actually help accelerate your fat loss, while others might be holding you back.

"It's really important to eat enough protein to help prevent ruining your metabolism while you lose weight. But some protein-rich foods are a lot better at doing this than others," explains Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance and 600,000 subscribers following her tips on YouTube.

Looking to boost your protein intake while losing weight? This ranking breaks down the best protein sources from good to absolute best. Let’s start with the basics:

30. Quinoa

"Quinoa is often praised as a protein powerhouse, but the numbers tell a different story," Autumn says in her post. With just 8 grams of protein and 34 grams of net carbs per cup when cooked, it's not the protein champion many believe it to be. While it's nearly a complete protein, Autumn notes its DIAZ score (protein absorption rate, which tells us how effectively your body can use the protein to build and maintain lean muscle.) is relatively low.

29. Almonds

Almonds in ceramic bowl on wooden background. Selective focus.Shutterstock

Despite their healthy reputation, almonds don't pack the protein punch many expect. Autumn explains that their protein quality is so low it's barely measurable, making them better suited as a healthy fat source than a protein source.

28. Peanuts

Raw peanuts or arachis, nuts,

Shutterstock

"You only get 7 grams of protein for about 190 calories of peanuts," Autumn points out. Compare this to beef, which provides 27 grams of protein for the same calories. Plus, peanuts are low in crucial nutrients like zinc, iron, and vitamin A.

27. Regular Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

While nutritious, regular yogurt offers just 5-7 grams of protein per cup, Autumn notes. That's significantly less than its concentrated cousin, Greek yogurt, making it a less efficient protein source for weight loss. Moving Up: The Decent Options

26. Seitan

seitan or vegan meat sliced with spices such as oregano, pepper, garlic, and parsley.

Shutterstock

Made from wheat protein, seitan offers a decent amount of protein but falls short in several areas. "It's incomplete protein with a lower DIAZ score," Autumn explains, "and it's notably nutrient-poor compared to other options."

25. Beans (General Category)

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

While beans provide some protein, Autumn points out their inefficiency: "To get 28 grams of protein from black beans, you're also consuming 54 grams of net carbs and 482 calories." This high carb-to-protein ratio makes them less ideal for weight loss goals.

24. Seeds (General Category)

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Hemp seeds lead this category with a moderate DIAZ score. "Seeds can provide some valuable nutrients," Autumn says, noting that pumpkin seeds offer magnesium while hemp seeds provide plant-based omega-3s.

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

23. Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

One cup of cooked chickpeas provides 15 grams of protein alongside 33 grams of net carbs. Autumn appreciates their fiber content and nutrients like folate, iron, and zinc, though she notes the minerals aren't as bioavailable as in animal sources.

22. Ezekiel Bread

Freshly baked Ezekiel Bread / Bible Bread sliced, French Stick, Chilli, Cheese, Halloumi, Tomato. Bread bun.

Shutterstock

This sprouted grain bread stands out from regular bread with about 10 grams of protein per two slices. "The fermentation and sprouting process makes nutrients more absorbable," Autumn explains, though she notes its DIAZ score isn't well documented.

21. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

While it's a complete protein with a decent DIAZ score, buckwheat's numbers are modest: 6 grams of protein per cup cooked, with 29 grams of net carbs. Autumn appreciates its medium glycemic load, making it a reasonable choice when whole grains are desired. Now let’s move to middle tier.

20. Pea Protein Powder

Plant base protein Pea Protein Powder in plastic scoop with fresh green Peas seeds on white Background, isolated copy space.

Shutterstock

"The DIAZ scores for pea protein are mixed," Autumn notes. While it's high in protein, she's observed digestive issues in many clients, and it lacks the nutrient density of whole foods.

19. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Though not typically thought of as a protein source, oysters offer about 11 grams of protein per 4 ounces. "They're one of the best sources of vitamin B12," Autumn highlights, though their relatively low protein density keeps them from ranking higher.

18. Yellow Split Peas

Uncooked, split, yellow peas in bowl. Dry peas grains. Top viewShutterstock

With 16 grams of protein and 20 grams of net carbs per cooked cup, yellow split peas offer a better protein-to-carb ratio than many plant sources. Autumn notes their decent DIAZ score and good folate content.

17. Soy Protein Powder

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

Ranking higher than pea protein due to its better DIAZ score, soy protein powder still falls short of animal-based options. "It's a decent choice for plant-based dieters," Autumn says, "but like all powders, it lacks the nutrient complexity of whole foods." Now the list is getting serious.

16. Tofu

Organic,Raw,Soy,TofuShutterstock

While you need about 9 ounces to get 30 grams of protein, tofu's complete amino acid profile makes it noteworthy. "It's a versatile option for plant-based eaters," Autumn explains, though she prefers its fermented cousin, tempeh.

15. Edamame

Edamame,boiled green soybeans with saltShutterstock

One cup provides 12 grams of complete protein with only 3 grams of net carbs. While not fermented like tempeh, Autumn appreciates its whole-food status and nutrient profile.

14. White Fish

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

Lean and protein-rich, white fish earns its spot with high protein content and good digestibility. Though lower in some nutrients compared to fatty fish, Autumn notes it's an excellent low-fat protein source.

13. Whey Protein

low key scoop up whey protein, selective focusShutterstock

"Whey protein is an excellent way to boost protein intake," Autumn states. While it lacks the full nutrient profile of whole foods, its high DIAZ score and protein density make it valuable for meeting protein goals.

12. Lamb

Organic Grilled Lamb Chops with Garlic and LimeShutterstock

Rich in nutrients and high in protein, lamb only ranks slightly lower than some other meats due to its higher fat content. "Four ounces of lamb provides 25 grams of protein and 22 grams of fat," Autumn explains, noting this affects its protein density. And finally time for elite tier: the best of the best.

11. Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Leading the plant-based category, fermented tempeh offers improved nutrient availability and digestibility. "Its fermentation process makes it one of the most beneficial forms of soy," Autumn emphasizes.

10. Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,Shutterstock

High DIAZ score and lean protein content put turkey near the top. Autumn notes its decent choline content, though it's somewhat lower in zinc and iron than red meat.

9. Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

"The protein content varies significantly by cut," Autumn explains. Leaner cuts like pork loin offer excellent protein density and valuable nutrients like choline and zinc.

8. Chicken

fresh chicken breast raw on cutting boardShutterstock

A classic for good reason, chicken offers excellent protein density and a high DIAZ score. While not as nutrient-dense as some red meats, its lean profile makes it a weight loss favorite.

7. Eggs

Fresh chicken eggsShutterstock

"Eggs are essentially a multivitamin," Autumn declares. Rich in choline, vitamin K2, and vitamin A, eggs only rank below the top tier due to their moderate protein content (5-7 grams per egg).

6. Venison

Traditional barbecue leg of venison sliced and served with herbs as close-up on rustic black board with copy space

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Lean and nutrient-rich, venison combines high protein content with an impressive nutrient profile. Autumn places it among the top choices for its excellent protein quality and density.


RELATED:20 Superfoods for People Over 50

5. Greek Yogurt/Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

These dairy powerhouses offer impressive protein content (20-25 grams per cup) along with calcium and other nutrients. "They're also generally well-tolerated by those with lactose sensitivity," Autumn notes.

4. Fatty Fish (Salmon, Sardines, Anchovies)

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Combining high-quality protein with essential omega-3 fatty acids, these fish varieties offer outstanding nutritional value. "They're providing protein plus nutrients that are hard to get elsewhere," Autumn emphasizes.

3. Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

"Shrimp is one of those sneaky sources of protein that's actually very nutrient dense," Autumn reveals. Ranking among the top eight most nutrient-dense foods in research, shrimp combines excellent protein quality with impressive nutrient content.

2. Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

Nearly identical to beef in protein quality and nutrient density, bison earns its spot near the top. Autumn appreciates its excellent DIAZ score and comprehensive nutrient profile.

1. Beef

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

Taking the top spot, beef combines excellent protein density, superior DIAZ score, and outstanding nutrient richness. "It's been rated one of the most nutrient-rich foods available," Autumn concludes, noting its particular value for iron and zinc content.

Remember: The best protein choice for you depends on your individual needs, preferences, and dietary restrictions. Use this ranking as a guide while considering your personal health goals and dietary requirements.

Why These Proteins Work Better Than Others

Autumn evaluates protein sources using three game-changing factors that determine their fat-melting potential:

The Absorption Factor

"We can't just look at how much protein is in something – we need to know how well we actually absorb it," Autumn explains. This is measured by the DIAZ score, which tells us how effectively your body can use the protein to build and maintain lean muscle.

The Density Secret

Some foods marketed as "high-protein" actually require you to eat a lot more calories to get meaningful protein amounts. For example, Autumn points out that "you get 27 grams of protein for the same calories with beef compared to just 7 grams from peanuts."

The Nutrient Multiplier

Foods that combine high protein with essential nutrients help optimize your metabolism. "We need to make sure that it's nutrient dense because that's going to make sure that we're actually living our healthiest possible lives while we're also achieving a weight loss goal," Autumn emphasizes.

Animal vs Plant Proteins: What You Need to Know

The Animal Protein Advantage

"All animal sources of protein except for collagen are going to be high DIAZ," Autumn reveals. This means your body can use these proteins more effectively for building and maintaining muscle while losing fat.

Plant Protein Truth

While plant proteins can support your goals, Autumn notes that "all of these are generally going to have a lower DIAZ score." This doesn't mean you should avoid them – just choose wisely and know how to combine them effectively.

Making These Proteins Work for Fat Loss

For optimal results, Autumn recommends:

  1. Choose proteins from the top tiers whenever possible
  2. Combine lower-ranked plant proteins to create complete protein profiles
  3. Time your protein intake strategically throughout the day
  4. Focus on the most nutrient-dense options for your calories.

The Bottom Line

Your protein choices can make or break your fat loss results. "If you're trying to get more protein, focus on the sources that give you the most bang for your nutritional buck," Autumn advises. By choosing from these ranked proteins and understanding how to use them effectively, you can optimize your body's fat-burning potential while maintaining lean muscle.

Remember: The best protein choice is one that you'll consistently include in your diet. Use this ranking as your guide to make informed decisions about which proteins will best support your fat loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Tips to Help You Melt Fat, According to Nutritionist Danni Patton

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Leah Suzanne
By Leah SuzanneMay 04, 2025
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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.

You don’t have to starve yourself thin! While many people believe the key to losing weight is severely restricting your diet and eating a lot less than you are used to, it has more to do with what you eat. And, you might not be eating enough to burn fat. Danni Patton, AKA the Macro Coach, is a nutritionist who regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent post, she reveals some extremely helpful tips on how to amp up your protein intake to lose more body fat.

How to Burn More Fat

“Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass,” she reveals in the post. She adds that simply by focusing your meals “around this one macronutrient,” you can burn more fat. “Here are a few ways to get more protein in your meals,” she says.

Meal Planning

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

Dannis is an advocate of meal planning. “Pre-plan your day in a food tracking app and build your meals around the protein source,” she writes, adding that this is the “easiest way to understand how to add protein to your meals.”

Swap Out Your Flour Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

Eating more protein doesn’t mean cutting out your favorite meals. However, Dannis recommends protein-packed swaps. “Buy chickpea/lentil/black bean type pastas for added protein in your spaghetti with meatballs,” she writes, noting that you will get an extra 12 to 20g of protein,” per meal.

Add Protein to Your Breakfast

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.​Greek Yogurt with Berries and Chia Seeds

Next, she suggests slightly modifying your breakfast. “Add in protein powder to Greek yogurt, oatmeal or chia pudding,” she suggests, noting that it will reap you an extra 18 to 20 grams of protein.”

Add Lean Ground Meat to Meals

fresh raw minced beef in a plate close up on a rustic wooden table​Lean Ground BeefShutterstock

She also recommends beefing up your meals. “Sneak in lean ground meats to pastas, bowls, and stir fry’s,” she says. This can add an extra 25 to 40 grams of protein.

Collagen Powder

Woman,Mixing,Collagen,Powder,With,Water,Making,A,Drink,Lady​Collagen ProteinShutterstock

“Add collagen powder to your morning cup,” Dannis suggests. “I count ONE serving towards protein.” This adds an extra 10 to 20 grams of protein, she notes.

Simmer Rice with Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone broth​Bone BrothShutterstock

How you cook your rice can add an extra 10 to 20 grams of protein. “Make your rice with bone broth instead of rice,” she says.

Drink Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

“Drink a cup of warm bone broth,” she continues. She maintains that just one cup adds an extra 10 to 20 grams of protein.

Add Cottage Cheese to Pasta Sauce

Natural cottage cheese. Natural dairy products.​2. Cottage Cheese (14g protein per 1/2 cup)Shutterstock

Another pasta hack to add 10 to 20 grams of protein? “Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce,” she recommends.

Swap Greek Yogurt for Sour Cream

Sour cream or greek yogurt swirl texture, White cream background, close up. Dairy product. Delicious organic creamy yogurt. Milk creamShutterstock

Here’s another hack for an extra eight to 15 grams of protein: “Swap Greek yogurt for sour cream,” she urges.

Swap Greek Yogurt Cream Cheese for Regular Cream Cheese

Homemade Creamy Cream Cheese in a Bowl

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Are you a fan of cream cheese? Add an extra 10 grams of protein. “Use a Greek yogurt cream cheese instead of regular cream cheese,” she says.

Add a Little Protein Each Week

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

“Remember, you don’t have to go from 0-100!” Danni reminds. “Start by adding a little each week until you get more comfortable with your protein choices!!”

Add a Little Protein Each Week

Set of natural food high in protein on grey background, top view​Trying to Get Protein From Too Many SourcesShutterstock

Danni’s recommendations are research-backed. Studies confirm that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Body Booster: If you want to lose weight, focus on adding protein to your meals instead of seriously restricting yourself. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

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

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

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

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

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

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

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

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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By Leah SuzanneMay 11, 2025
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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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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