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Top 5 Clean Carbs for Your Body

You might be surprised by what made his list.

FACT CHECKED BY Christopher Roback
Healthy Food: Best Sources of Carbs on a wooden table. Top view
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FACT CHECKED BY Christopher Roback

Carbs can get a bad reputation when it comes to losing weight – but not all of them are bad. In fact, some carbs can help you achieve your weight loss goals. Ramses Principe is a fitness entrepreneur and hybrid athlete who regularly shares health hacks on TikTok. A favorite topic of his? Meal prepping and choosing healthy foods to fuel your workouts. In one video, he reveals the carbs he relies on for energy. “Top five sources of clean carbs,” he says in the video. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his clean carb recommendations.


Oatmeal

Bowl with tasty oatmeal on white wooden tableShutterstock

“Number one, it's got to be my go-to every single day for breakfast, and that's oatmeal. You could cook this overnight. You want to eat it hot or cold. This is a great source of clean carbs for you to refuel, especially if they're a tough morning workout,” says Principe. Collingwood agrees that oatmeal is an excellent whole-grain carb. “It is really versatile with hot or cold or even added to a protein smoothie,” she says. However, she does note that oatmeal doesn’t have a lot of protein, “so make sure you have protein with it,” she recommends.

Potatoes

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Next up, potatoes. “Whether you're looking for white potatoes or sweet potatoes, they both have great benefits for you, and they're a great source of healthy, clean carbs,” says Principe. “Potatoes often get a bad reputation, but they are actually quite nutrient-dense and low in calories,” agrees Collingwood. “It’s when we fry them or drown them in butter and cheese that the calories add up.” And don’t discriminate when it comes to color. “White potatoes are also high in antioxidants, so don’t just focus on sweet potatoes,” she says.

Rice

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

“Don't be afraid of eating rice,” says Principe. “If you're someone like me who is always on the go, I suggest you guys get this to-go bag, Seeds of Change microwavable rice packages.” Collingwood is also a fan of Seeds of Change rice packets. “We use a ton of the brown rice/quinoa with garlic blend. They are super easy (90 secs on microwave) and nutritious,” she notes.

Pasta

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

“Pasta is my go-to for the night before a tough morning workout. I highly suggest you guys give them a try,” says Principe. “Pasta can be an excellent source of carbs,” agrees Collingwood. “Just focus on portion control and combine with proteins. You can try some of the whole grain pastas or those made with beans like edamame, black beans, or chickpeas for more fiber and protein.”

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

“Beans. Not only are they good for protein, but they're also great for your carbs,” says Principe. “This is a great meal to add into your lunch or dinner, and I highly recommend you start adding more beans into your daily calorie intake.” Collingwood couldn’t agree more. “Legumes (beans and peas and lentils) are one of the most nutritious foods on the planet, as evidenced in many research studies as well as a commonality in the diets of people who live the longest,” she says. And, you can use canned beans for convenience. “Just drain and rinse to remove the extra sodium.”

💪🔥Body Booster: Eating clean carbs won’t weigh down – they can fuel your workouts.

@ramses_principe

My Top 5 sources of Carbs 🥔🍠🍚🍝🫘 Save this post & share it with a friend who needs to add more varieties to their carb sources! I like to switch up my carbs on a daily bases as I find it the most helpful way to not get bored of my meals and keep it fun! If you had to choose only ONE source of carbs what would it be?! I eat Oatmeal every morning so that’s easily my answer 🙌🏽 Drop a comment below & let me know what other topics would you guys like me to talk about next!🙌🏽 🎥 @itchyeyephotos #carbs #carbsdontmakeyoufat #food #fyp

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Healthy Food: Best Sources of Carbs on a wooden table. Top view
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Carbs can get a bad reputation when it comes to losing weight – but not all of them are bad. In fact, some carbs can help you achieve your weight loss goals. Ramses Principe is a fitness entrepreneur and hybrid athlete who regularly shares health hacks on TikTok. A favorite topic of his? Meal prepping and choosing healthy foods to fuel your workouts. In one video, he reveals the carbs he relies on for energy. “Top five sources of clean carbs,” he says in the video. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his clean carb recommendations.


Oatmeal

Bowl with tasty oatmeal on white wooden tableShutterstock

“Number one, it's got to be my go-to every single day for breakfast, and that's oatmeal. You could cook this overnight. You want to eat it hot or cold. This is a great source of clean carbs for you to refuel, especially if they're a tough morning workout,” says Principe. Collingwood agrees that oatmeal is an excellent whole-grain carb. “It is really versatile with hot or cold or even added to a protein smoothie,” she says. However, she does note that oatmeal doesn’t have a lot of protein, “so make sure you have protein with it,” she recommends.

Potatoes

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Next up, potatoes. “Whether you're looking for white potatoes or sweet potatoes, they both have great benefits for you, and they're a great source of healthy, clean carbs,” says Principe. “Potatoes often get a bad reputation, but they are actually quite nutrient-dense and low in calories,” agrees Collingwood. “It’s when we fry them or drown them in butter and cheese that the calories add up.” And don’t discriminate when it comes to color. “White potatoes are also high in antioxidants, so don’t just focus on sweet potatoes,” she says.

Rice

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

“Don't be afraid of eating rice,” says Principe. “If you're someone like me who is always on the go, I suggest you guys get this to-go bag, Seeds of Change microwavable rice packages.” Collingwood is also a fan of Seeds of Change rice packets. “We use a ton of the brown rice/quinoa with garlic blend. They are super easy (90 secs on microwave) and nutritious,” she notes.

Pasta

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

“Pasta is my go-to for the night before a tough morning workout. I highly suggest you guys give them a try,” says Principe. “Pasta can be an excellent source of carbs,” agrees Collingwood. “Just focus on portion control and combine with proteins. You can try some of the whole grain pastas or those made with beans like edamame, black beans, or chickpeas for more fiber and protein.”

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

“Beans. Not only are they good for protein, but they're also great for your carbs,” says Principe. “This is a great meal to add into your lunch or dinner, and I highly recommend you start adding more beans into your daily calorie intake.” Collingwood couldn’t agree more. “Legumes (beans and peas and lentils) are one of the most nutritious foods on the planet, as evidenced in many research studies as well as a commonality in the diets of people who live the longest,” she says. And, you can use canned beans for convenience. “Just drain and rinse to remove the extra sodium.”

💪🔥Body Booster: Eating clean carbs won’t weigh down – they can fuel your workouts.

@ramses_principe

My Top 5 sources of Carbs 🥔🍠🍚🍝🫘 Save this post & share it with a friend who needs to add more varieties to their carb sources! I like to switch up my carbs on a daily bases as I find it the most helpful way to not get bored of my meals and keep it fun! If you had to choose only ONE source of carbs what would it be?! I eat Oatmeal every morning so that’s easily my answer 🙌🏽 Drop a comment below & let me know what other topics would you guys like me to talk about next!🙌🏽 🎥 @itchyeyephotos #carbs #carbsdontmakeyoufat #food #fyp

FACT CHECKED BY Alek Korab
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.

Despite what you might believe, carbs are not the enemy when it comes to weight loss. In fact, eating the right ones can actually help you burn fat fast. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she introduces the concept of “smart” carbs and reveals 11 you should add to your diet ASAP.


Not All Carbs Are Created Equal

She starts by saying that it’s likely that you or a friend has said, “I'm trying to lose weight. I'm cutting out carbs.” However, this isn’t the case. “We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal,” she explains.

High Quality Versus Low Quality Carbs

“If your diet is filled mainly with low-quality carbs, which have almost no nutrients, then yes, you will overeat and gain weight. However, high-quality carbs are packed with nutrients and are slow to digest. Adding these carbs into your diet can help speed up metabolism, burn fat and help you lose weight,” she says.

What Are Smart Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

She calls them smart carbs. “They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined,” she says.

1. Sweet Potato

fresh sweet potatoes on a dark rustic background.Shutterstock

The first smart carb is sweet potato. “Despite the name sweet potato doesn't actually belong to the potato family in comparison to normal potato. Sweet potatoes are less starchy and contain less calories. Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A,” she says. “As a potato, it is also naturally sweet, which means you can add them into your diet without any additional sweetness,” she continues. “I love having sweet potatoes as my pre or post-workout snack to give me the energy boost and to satisfy my muscles. But that doesn't mean you should completely avoid irregular potatoes because they are still packed with nutrients and fiber. Consume them in moderation, and they can be part of your healthy diet.”

2. Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are very rich in potassium, a natural diuretic, which will reduce water retention and bloating, giving you a flatter belly. Bananas are also rich in glucose, a highly digestible sugar that provides quick energy. Hence, it is always the number one snack choice for endurance-based activity such as running a marathon,” she says. “Just consuming two bananas prior to your workout can help you to sustain up to 90 minutes of steady-pace cardio. The low GI and high fiber also mean carbs are slowly released into your body, avoiding sugar crashes and spurring the muscle recovery process. So add bananas to improve your workout performance and improve digestive health.”

3. Squash

Acorn Squash - Small, sweet winter squash, often baked and served with butter and sugar, or stuffed.Shutterstock

Number three is squash, “whether it's butternut squash, pumpkin, or acorn squash,” he says. “100 grams of baked squash has only 37 calories and is loaded with vitamins A, C, and calcium. Eating food rich in vitamin C can help enhance your workout performance and reduce fatigue. This also means that your body will become more efficient in burning fat. And, of course, calcium is extremely important for bone health. Squash is also high in antioxidants, which will help you to maintain your youthful appearance. They're delicious, roasted, added onto salad, or blended to make creamy soups or stew. They are perfect all year round, and because they are so low in calories but packed with nutrients, it is hard to overeat, and you should add them into your diet,” she says.

4. Oats

A Scoop of Rolled OatsShutterstock

“Start your morning with oats,” she recommends. “It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged. The majority of the fiber in oats is soluble fiber. Just think of it like a sponge. It absorbs water expense in the stomach, hence keeping you fuller for longer. Eating low GI carbs causes a steady rise in your blood sugar, which will be used for immediate energy rather than being stored as body fat. Choose pure rolled oats and add your own toppings, such as nuts and seeds, fruits, or cinnamon powder. Avoid instant oatmeal, which tends to have flavoring and also sweetness.”

5. Beetroot

Fresh beet on wooden backgroundShutterstock

“Beetroot is a non-starchy high-carb vegetable. A half-cup portion of sliced beets has 8.5 grams of total cups, which consists of 1.7 grams of dietary fiber and 6.8 grams of sugar,” she says. “The ideal weight loss food. Simply add it into baked goods, make juices, or top it onto salad to enhance the flavor of your dishes.”

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is the next smart carb. “It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss. Every cup of cooked quinoa contains eight grams of protein and five grams of fiber with no saturated fats. It is also gluten-free,” she says.

7. Buckwheat

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

“Just like quinoa, buckwheat is gluten-free, and it's a complete source of protein despite its name,” she says. However, it “is not related to wheat, and it is not a green,” she notes. “The edible portion is a seed from a plant related to greens like rhubarb. Instead of consuming pasta, try replacing it with buckwheat noodles, also known as soba noodles. Traditional pasta is made from refined flour, which tends to be higher in calories, cups, and sugar. On the other hand, soba noodles have less calories and are higher in fiber and protein. Each cup of cooked soba noodles contains about 113 calories, whereas spaghetti contains 220 calories, and the whole wheat version contains 174 calories. Just by applying this simple swap, you will reduce your calorie intake, and you will lose weight.”

8. Barley

bowl of barley grains on a wooden tableShutterstock

Next barley. “This underrated green is one of the world's oldest superfoods containing all the essential nutrients. It is also a killer appetite suppressant that can help to reduce your cravings. Because of its anti-inflammation properties, eating barley will not make you feel bloated; instead you will feel lighter and satisfied. You can replace rice with barley. You can make stir fry, barley, rice risotto, barley soups, or stew or toss it onto salads. Half a cup of cooked barley contains 97 calories, 22 grams of carbs, and three grams of fiber. Pearled. Barley is the most common barley, but barley growths contain even more nutrients. You will be getting 20 to 25% of your daily fiber needs in one serving,” she says.

9. Black Beans

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

Number nine is black beans. “Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber. They're also rich in folate, a B vitamin that feels like muscle growth, and copper, which strengthens the tendons. They are rich in soluble fiber, which aids in reducing visceral fats, the fats that accumulate around the belly area, which can also lead to diabetes, heart disease, and other illnesses. So bean eaters have a 23% lower risk of expanding waistlines and a 22% lower risk of being obese. Beans are also a really cheap source of protein, making them an excellent choice for plant-based eaters or meat eaters. Buy the low sodium version or rinse your beans to reduce the sodium content before eating them,” she says.

10. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is a super green that “has a lot of similarities to quinoa,” she says. “It is high in fiber, high in protein, and it's gluten-free. One cup of amaranth has 252 calories, 46 grams of carbs, five grams of dietary fiber, and nine grams of protein, compared to white rice at 45 grams of carbs, only 1.2 grams of dietary fiber, and 4.2 grams of protein. So it is a much better option compared to rice,” she adds.

11. Popcorn

Popcorn with remote control on white table.Shutterstock

The last on her list is popcorn. “Popcorn is a whole grain, which means it's a great sauce of dietary fiber. It is gluten-free, sugar-free, and fat-free air popped. Popcorn is a great low-calorie snack to include in your diet. One cup of plain air-popped popcorn only has 31 calories. It has a lower calorie per unit volume compared to other snacks, which makes it an ideal choice for weight loss. You will feel more satisfied when snacking on popcorn than when snacking on pretzels, potato chips, and nachos, which tend to be higher in saturated fats, sugar, and sweetness. But just be aware of flavored popcorn as they will pack additional sodium, sugar, and fat, which can ruin your diet,” she says.

Consume Smart Carbs in Moderation

“Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs,” she says. “Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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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.

If you are taking GLP-1s – Wegovy and Ozempic included – you are probably very serious about losing weight. Dustin Holston (@dietcoach4u) is a diet and fitness coach who specializes in programs for people who are on these types of drugs and has amassed a large following on TikTok. He often shares videos about how to maximize weight loss while getting the jabs – including a recent viral video about the types of food you should be eating. “My favorite food groups to maximize your results on GLP-1 medicines,” he says. “My name is Dustin. I work with over 4,000 clients all around the world, and we specialize in maximizing results on GLP-1 medicines. So I'm going to break this down into several food groups.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for her input.


Protein

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

The first group is protein. “Guys, this is incredibly important. It's going to help you prevent muscle loss. It's going to help you increase your metabolism. It's going to help you increase fat burning,” he continues. “It's going to help you reduce the chances of Ozempic face and Ozempic butt. It's going to help with hair, skin, nails, and more. “

Best Protein Sources

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

He goes on to list his “favorite sources” of protein, including chicken breasts, “obviously 96% lean ground beef is great for pasta and nachos and tacos and more,” center cut pork loins, “seafood obviously good, level one protein shakes, and sirloin steak are below in leanness, so like flank steaks,” he says. “Cool things like that. Got to get that protein up.” Collingwood agrees that protein “is absolutely necessary for everyone but especially when you are reducing your food intake and trying to lose weight,” she says. “Protein provides satiety and also supplies your body with necessary vitamins and minerals that tend to be high in protein foods. Going for lean sources of animal protein is great for continuing to keep calories down.”

RELATED:What a Nutritionist Eats in a Day for Fat Loss

Carbs

Foods high in carbohydrate on rustic wooden background. Top viewShutterstock

The second group is carbs. “You do not want to eliminate carbs on these medicines,” he reveals. “One of the main benefits of these medicines is optimizing blood glucose and insulin, so you can teach your body how to ingest carbohydrates correctly. You don't want to go crazy, but you also don't want to go too low. Definitely don't want to go too low.” Collingwood agrees. “You definitely need carbohydrates and the nutrients and fiber that carb-containing foods can provide. Carbs are your body’s preferred source of energy, so you need carbs,” she says.

Best Carb Sources

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

“Whole grain bread is phenomenal. We like whole-grain pasta. Eat some higher protein pasta, like chickpea pasta, Banza pasta, or Barilla, high protein pasta. Get yourself some fruit. Get yourself some rice. I don't care if it's white rice, brown rice, whatever. Get yourself some potatoes. I don't care if it's white potatoes or sweet potatoes. Get yourself some oats. Things like that are going to help you get the vitamins, minerals, unique. We get a lot of 'em from carbohydrate-based foods. Help with fiber, help with more.” Collingwood is totally on board with all of his carb ideas.

Vegetables

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The third group he recommends is vegetables. “Veggies are incredibly important on GLP-1 medicines because they provide a ton of the vitamins and minerals that we need.” He recommends any veggies, but the cooking method matters, he points out. For example, no deep frying. “Broccoli, your asparagus, your cauliflower, green beans, they're all about equal. Get yourself some veggies. Okay?” he says. “Veggies are carbs and also fiber,” adds Collingwood. “Load up on fresh, raw, sautéed, juiced, and roasted veggies.”

RELATED:Is REHIT the New HIIT?

Healthy Fats

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Healthy fats are also important for hormonal health, he adds. “Like nuts and fatty fish like salmon are also very important,” she says. “Dietary fat is necessary for nutrient absorption and hormone health. Make sure you have some foods that have fat in daily,” says Collingwood, recommending avocados, nuts, dairy, and fatty fish, foods “that are also nutrient dense along with the fat.”

Cheat on Occasion

@dietcoach4u

My favorite foods to maximize results on GLp-1 medicines like ozempic wegovy mounjaro zepbound and more #diet #weightloss

He adds, “If you eat those and eat a well-balanced diet, give yourself some cheat meals. Occasionally, you're going to maximize your results on GLP-1 medicines. You're going to improve your energy systems. You're going to improve your immune health, and you're just going to feel a heck of a lot better.”

💪🔥Body Booster: Just because you are on a GLP-1 medication doesn’t mean you can overlook nutrition. To lose the most weight and keep it off, fuel your body with healthy fats, lean protein, fibrous foods, and good sources of carbs.

NEW YORK, NY - NOVEMBER 29: Author Dr. Mark Hyman speaks on stage during Food Myths vs Food Facts with Dr. Mark Hyman & Anahad O'Connor held at ABC Home & Carpet on November 29, 2016 in New York City. (Photo by Brent N. Clarke/Getty Images for The Earth Diet)
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Mark Hyman, MD, aka the “blood sugar doctor,” knows how much of an impact diet has on weight loss and gut health. By eating very specific gut-friendly foods, you can positively impact many aspects of health and wellness, including fighting obesity and chronic diseases. “I've learned to include some core foods into my diet on a regular basis, which I know are both probiotic foods and prebiotic foods, as well as fermented foods,” Dr. Hyman says. Here are three foods he recommends for weight loss, metabolism, and lower blood sugar.


Resistant Starch Foods

Plantains, green bananas, lentils, and Jerusalem artichokes are all examples of foods high in resistant starch that create a better gut environment. “Resistant starch means that rather than being absorbed by the body, it's not absorbed,” Dr. Hyman says. “So if it can't be absorbed and you can't use it as calories or fuel, what happens is it's eaten by the bugs in your gut. Now if it's the right kind of starch, it actually starts to fertilize the good bugs.” Dr. Hyman goes on to say this positively impacts metabolism and obesity.

High-Fiber Diet

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

Dr. Hyman enjoys a high-fiber, gut-friendly diet. “Tons of raw veggies and salads, cooked veggies. The other night, I had duck breast with shitake mushrooms, which are also high in compounds such as polysaccharides, which are helpful for immune function. I had steamed artichokes, which have prebiotic fibers, folate, and detoxification compounds. I had Japanese sweet potato and stir-fried asparagus, which is also a prebiotic food.

Fermented Foods

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Dr. Hyman always includes fermented foods in his diet. “I have miso, I have kimchi, I have sauerkraut, I like pickles, those are probiotic foods. I’ll make sure I eat the prebiotic foods with polyphenols. I tend to eat a lot of colorful fruits and vegetables.

RELATED:20 Superfoods for People Over 50

Good Fats

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Dr. Hyman emphasizes the importance of eating healthy fats and avoiding refined oils. “Avocados are great, nuts and seeds are great, extra virgin olive oil is great—I tend to stick to those fats.”

Protein Portions

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Hyman recommends eating a palm-sized portion of protein, whatever your age. “That can be plant proteins, but with plant proteins, you typically need to eat a lot more to get the same grams of protein.” Plant-based foods such as seitan are very high in protein.

Eat Your Shirataki Noodles

Bowl of shirataki noodlesShutterstock

Dr. Hyman recommends noodles as a perfect prebiotic food. “Not just any noodles, but a special kind of noodles called shirataki noodles. These are Japanese noodles made from konjac root. It’s a prebiotic food but also has tremendous power to slowly absorb glucose and fatty acids and other things that actually drive weight gain and obesity. You can enjoy them because they have no calories and no carbohydrates. It’s just fiber.”

RELATED: I Lost 134 Pounds After Saying Goodbye to These 6 Habits

The Joys of Jicama

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweetShutterstock

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweet. Dr. Hyman loves putting sliced jicama in his salads. “Jicama is a great prebiotic,” he says. “You peel it and cut it into thin little matchstick slices… it’s crunchy, it’s got a nice taste to it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Are you over 50 and struggling to lose weight? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. “In this video, I walk you through fat loss strategies that work after 50,” she says at the start of the clip. Here are seven tips on how to do it.


She Is a Proponent of Low Carb/High Fat Dieting

“If you've followed my channel, you know that I am a proponent of low-carb/high-fat dieting,” she writes in the caption. She maintains that it “is certainly an effective strategy for weight loss.”

But Over 50 You Have to Also Consider Gut Health

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

“But when we are over the age of 50, we need to look at this diet strategy with a bit of a twist so that we make sure we are keeping our carb intake low enough to bypass insulin resistance AND that we are eating in a way that feeds our good gut bacteria,” she continues. “This can be a tricky combination because these two things can conflict with each other.”

Also, Consider Insulin Resistance

“In part one, we identified insulin resistance and poor gut health as two metabolic disadvantages that you can influence through your diet. If you've been following my channel, you know I'm a proponent of low carb, high-fat dieting, and that is certainly an effective strategy for weight loss,” she continues in the clip.

It’s a “Tricky Combination”

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“But when we are over the age of 50, we need to look at this diet strategy with a bit of a twist so that we make sure we are keeping our carbohydrates low enough to bypass insulin resistance and that we are eating in a way that feeds our good gut bacteria. And this can be a tricky combination because these two things can conflict with each other. And here are the challenges,” she says.

One Challenge Is High Fiber Foods Contain Carbs

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“First, high-fiber foods feed your good gut bacteria, but fiber is only found in plant foods, and all plant foods contain carbs. So we find ourselves walking a fine line between eating low carb enough to lose weight and eating enough fiber to promote gut health,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Another Challenge Is That Gut Damaging Ingredients Are in Most Food

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“Challenge number two is that gut-damaging vegetable oils are found on the ingredient list of most foods,” she says. “So as we age, we do best when we take our low carb high-fat diet to a new level, and we focus on what we'll call a smart carb right fat diet. So let's look at what that means.”

What Is a Smart Carb Right Fat Diet? First, Determine the Carb Intake Right for Your Body

“First of all, find the carbohydrate intake that is right for your body,” she says. “You've likely heard of a ketogenic diet, and that is certainly a very effective diet, but keto limits the number of high-fiber foods you can eat. It can also be intimidating to go from a high-carb diet where you might be eating 250 carbs a day and reduce that intake to less than 50 grams, which is where you need to be in the keto range. And now I have found that some people need to push their carbs this low, but not everyone, you know, every person's metabolism is different,” she says.

Start with 100 Grams of Carbs a Day and Work Down

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“I feel that it is best for most people to start with a low-carb diet,” she continues. “Perhaps bring your carbs under a hundred grams per day and then work down until you find the level that works for you.”

Two, Focus on Foods with the Best Fiber to Carb Ratio

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“The second way to make this smart carb right fat diet work for you is to focus on foods with the best fiber-to-carb ratio,” she continues. “These include non-starchy vegetables, nuts, seeds, and avocados,” she says. “I should also add that beans have a favorable fiber-to-carb ratio, but not everyone tolerates them.”

Next, Focus on Whole Carbs

“Next, focus on whole carbs. You want that carb that you're eating to still look somewhat like the plant that it came from. There are many refined foods that add back fiber to increase the fiber-to-carb ratio. Cereal and meal replacement bars are classic examples, and while fortifying fiber in this way might be helpful, in my opinion, these processed foods are never going to match up to the original food,” she says.

Include Fermented Foods

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“To improve gut health, you can include fermented foods in your diet,” she says. “In our home, we like to cook sauerkraut on a regular basis. You can also use things that are fermented, like kimchi and kombucha.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Focus on Whole Fats

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“As for fats, you'll do best when you focus on whole fats like raw nuts and seeds, avocados, fish, eggs, and high-quality meats,” she says. “When you have better oils, such as high-quality olive oil, avocado oil, and coconut oil,”

Read Labels

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“And lastly, when you avoid vegetable oils,” she says. “So start reading labels, and you'll be surprised at how many products have vegetable oil or soybean oil listed in them, things that you wouldn't really expect, like peanut butter, salad dressings, and mayonnaise. These things often have soybean or vegetable oils included on their ingredient list.”

These 7 Steps Will Keep Your Insulin Low and Gut Bacteria Thrive

“When these seven steps are incorporated into your daily diet, your insulin stays low, your gut bacteria thrive, and you get results on the scale. Yet I find that these steps often make sense on an intellectual basis, but it's quite another thing to execute these changes in real life,” she says.

RELATED: Top 8 Gut-Healing Foods I Eat Every Day for Losing Weight

So, Order the Fatty Meat

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Bottom line? “We find ourselves out to eat and faced with a menu, and it seems so wrong to order a fatty piece of meat. So we ended up ordering the bland chicken with a side of broccoli because it's the safe choice, right? But then, of course, we leave the restaurant feeling unsatisfied and craving a dessert.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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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.

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

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

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

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

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

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She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.