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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 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Drop weight in no time with these tips.

Leah Groth
By Leah GrothDec 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothDec 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to lose weight fast and keep it off? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a recent social media post, she reveals a few pointers on how to drop weight in a hurry without gaining it all back. “If you want to lose weight safely and not gain it all back, here are six things you need to do,” she writes across the Instagram video.

Start Every Meal with Veggies

Her first suggestion? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! Starting with veggies fills you up with fiber and nutrients, and it will help prevent glucose spikes and your tendency to binge later,” she says in her post. “Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. (Your future self will thank you!)”

Stop Snacking

Next, stop snacking. “If you’re craving something sweet, save it for dessert after your meal. Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she says.

Walk

Number three, “walk it out,” she suggests. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps.” Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

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

Lift Weights

Next, start lifting weights, she suggests. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

Hydrate

Make sure to drink enough water. “Hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

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

Get Enough Sleep

Her last tip? Get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. Sleep is a game-changer for fat loss and mental clarity,” she says.

Also, Eat Enough Protein

In another post, she adds some extra habits that will help you lose weight, starting with protein. “Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder,” she writes in her post.

Follow a Structured Lifting Plan

Next, structure your lifting plan, she says. “Start with a 3-day program: 3 full-body workouts, or 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension.”

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Incorporate Daily Activity

Add some more activity to your day. “Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is to take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, Stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week after your workouts.”

Make Sure You Are Eating the Right Amount of Calories

Next, make sure to eat the right amount of calories. “You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Evidence-Based

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

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

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

Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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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Do you want to lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Hacks That Helped Her Drop 15 Pounds

Heather Eisenberg heathereisenbergfitness
Coach Lost 15 Pounds in Her 40s When She Stopped Making 5 Protein Mistakes
Copyright heathereisenbergfitness/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight, but your go-to tactics aren’t working? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post, she gets real about how she dropped weight. “I would lose weight in a calorie deficit much faster if I only knew…these 10 facts on weight loss.”

Consistency Over Perfection

Her first fact? “Consistency will always outdo perfection,” she says. “You don’t have to be perfect every day. A few off days won’t ruin your progress, but constantly ‘starting over’ will,” she writes.

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

You Need to Eat Protein to Lose Weight

The next thing you need to understand is that in order to lose weight, you need to amp up your protein intake. “Protein is a game-changer. It helps keep you full, supports muscles and helps your body burn more calories throughout the day,” she says.

Strength Training Speeds Up Fat Loss

Next, strength training will speed up fat loss. “More muscle = better metabolism. Cardio is great, but lifting helps you burn more over time,” she writes.

Eating Too Little Won’t Usually Help You Lose Weight

Next, don’t starve yourself. “Eating too little can backfire. Going too low in calories can make you more tired, hungry, and likely to binge later,” she says.

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

The Scale Isn’t Everything

Next, numbers don’t matter as much as you think they do. “The scale isn’t everything,” she writes. “Water weight, hormones, and muscle retention can mask fat loss. Take progress pics and measurements too!”

NEAT Adds Up

“NEAT adds up” is number six. “Steps, fidgeting, and daily movement burn way more calories than you think—this is why walking matters!” she says.

Weekends Matter

Cheat weekends are not harmless. “Weekends can make or break progress,” she says. “A calorie deficit Monday-Friday won’t help if you’re doubling up on calories Saturday-Sunday.”

Amp Up Fiber

Eat more fiber. “Fiber is your best friend. It keeps you full, supports digestion, and helps balance blood sugar (which keeps cravings in check!),” she says.

You Don’t Have to Go to Extremes with Diet

You don’t have to go all-or-nothing with your diet. “You don’t have to cut out carbs, sugar, or alcohol. Learning balance instead of restriction makes weight loss sustainable,” she says.

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

Fat Loss Takes Time

Don’t be impatient. “Fat loss takes time,” she writes. “Quick fixes don’t work long-term. The more patient you are, the better (and more permanent) your results will be!”

Bottom Line

The bottom line? “Weight loss isn’t just about eating less, it’s about understanding what actually works so you can see real, lasting progress. The more you focus on these facts, the easier it gets!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Lost 95 Pounds by Taking These 6 Steps

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram
Leah Groth
By Leah GrothFeb 03, 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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Are you trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

According to clinical trials, 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.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

Amy Lynn amylynn.fit
Copyright amylynn.fit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 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.

Are you trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Fat-Burning Snacks to Eat After 60

Karen Trasatti fitnutfitness
Copyright fitnutfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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.

Are you trying to lose weight after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says.

Hard-Boiled Eggs + Veggies

Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes.

Nut Butter + Apple Slices

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Snack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

She also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

Avocado + Rice Cakes

Avocado,And,Avocado,Oil,On,Wooden,Table, Avocados​AvocadoShutterstock

Another unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

Homemade Protein Bars

Homemade Energy Bar, Banana, Nut, Peanut Butter, Oatmeal, Protein Bars

Shutterstock

She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes.

Bottom Line

The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

5 Foods You Think Are High Protein…But Aren't

keith ozment fit coaching
Copyright keithozment.fitcoaching/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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.

Are you eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t.

“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t.

Peanut Butter

“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Most people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

Regular Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Regular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

Protein bars

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“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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