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Nutrition & Diet
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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.

15 Foods That Fight Body Fat

Discover the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.

Courtney Pelitera ms, rd, cnsc
By Courtney Pelitera ms, rd, cnscJun 05, 2024
Courtney Pelitera ms, rd, cnsc
Registered Dietitian Nutritionist, Business Owner at Devour Your Life Nutrition LLC
Courtney Pelitera MS, RD, CNSC, at Top Nutrition Coaching is a Registered Dietitian Nutritionist with over 12 years of experience in the health and wellness industry.
See Full Bio
Follow:
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.

Young smiling caucasian cheerful happy fun vegetarian woman 20s in casual clothes hold paper bag with vegetables after shopping look camera isolated on plain pastel beige background studio portrait.
Shutterstock
Courtney Pelitera ms, rd, cnsc
By Courtney Pelitera ms, rd, cnscJun 05, 2024
Courtney Pelitera ms, rd, cnsc
Registered Dietitian Nutritionist, Business Owner at Devour Your Life Nutrition LLC
Courtney Pelitera MS, RD, CNSC, at Top Nutrition Coaching is a Registered Dietitian Nutritionist with over 12 years of experience in the health and wellness industry.
See Full Bio
Follow:
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.

Nutrition & Diet

When we think of fat-burning foods, we often think of old wives' tales about cayenne pepper or lemon juice or doing a cleanse to jump-start weight loss. As a registered dietitian and someone who has worked in the health and wellness industry for over a decade helping people change body composition and maintain a healthy weight (you can find me at Top Nutrition Coaching), I’m here to tell you that looking for the magic food is not the answer. Let’s talk about the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.

1. Whole Grains

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

Whole grains provide a good source of fiber which is key in fat loss. Fiber helps us to feel fuller for a longer period of time, keeps our digestion regular to reduce bloating, and has been proven to reduce abdominal fat (1). It is also a great regulator for blood sugars. Try out some different sources of whole grains such as oatmeal, barley, quinoa, rye, and whole grain breads and crackers.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

2. Eggs

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Eggs are a great source of protein, phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D (2). For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition. Protein helps to keep us full for longer periods of time and reduces the amount of snacking we feel like we need to do between meals.

3. Coffee

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Regular intake of coffee has been associated with an increase in satiety levels, decrease in hunger, therefore a decrease in overall daily calorie consumption (4). There are also some studies to suggest that caffeine sources increase the thermogenesis, increasing metabolism, although the effects of this are likely very minuscule.

4. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green Tea contains powerful antioxidants and has been proven to lower LDL cholesterol (also referred to as “bad” cholesterol). Even a small amount of green tea such as 1-2 cups per day has been proven to see these benefits (3).

5. Fatty Fish

Mackerel,Fish,Grill,foodShutterstock

Fish such as salmon, sardines, mackerel, trout, and herring are great sources of Omega 3 fatty acids. Omega 3’s are known for their role in reducing cholesterol and aiding with the management of diabetes. Incorporating healthy fats also helps to reduce hunger levels by increasing satiety of our foods. (5)

6. Greek Yogurt

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt is a great protein-packed snack that can be paired with many different foods. Consuming enough protein is a powerful tool in our fat loss toolbox as high protein consumption will help to preserve lean muscle mass, needed for maintaining a healthy metabolism.

7. Avocados

Ripe avocados in hands against the background of boxes with harvestShutterstock

Avocados are a great source of mono-unsaturated fats and polyunsaturated fats (sometimes referred to as MUFAs and PUFAs). These types of fats have been shown to improve the effects of cardiovascular disease (5). Incorporating these types of fats is also going to allow your food to be more satisfying and filling during mealtimes.

Related: I Lost 45 Pounds by Stop Doing These 5 Surprising Things

8. Flax and Chia Seeds

Chia seeds. Chia word made from chia seeds. Selective focusShutterstop

Both flax and chia seeds add 2 great components to our meals. They add fiber and they add those Omega 3 fatty acids as I mentioned with fatty fish. These are both a great option to add extra nutrition into yogurt, oatmeal, smoothies, and baked goods!

9. Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are a great snack during the day. They contain our healthy fats and reduce hunger throughout your day. My suggestion for those actively trying to lose weight is to measure out one serving of nuts and place each serving in smaller packages so they are easy to grab and go!

10. Whole Fruits and Vegetables

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

We can’t talk about foods for fat loss without talking about our whole fruits and vegetables! In addition to all the vitamins, minerals, antioxidants, fiber, and hydration that fruits and veggies bring to the table, they also provide a great way to fill up your plate and eat a high volume of food. My suggestion: have a fruit or vegetable with each meal and snack, ideally making half your plate filled with fruits and/or vegetables.

11. Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

This one is probably the most surprising when I bring this up with clients. Potatoes get a bad rep because when dining out, they are often fried in oil and covered with high calorie foods. However, potatoes (white potatoes or sweet potatoes) are packed with nutrients, fiber, and have more potassium than a banana! Baking potatoes at home or in the air fryer is a great way to add volume to your meals and a good whole food source of carbohydrates.

12. Lean Meats

Pork chops cooked with garlic in a cast iron panShutterstock

Diets high in protein (> 30%) are correlated with reducing fat mass with body composition and improving mass of lean muscle tissue (6). Lean meats such as chicken, turkey, venison, lean ground beef, and less fatty cuts of pork such as tenderloin, are excellent sources of protein and make increasing protein in the diet easier. When working with clients on this, I recommend aiming for 25-30 g protein per meal. This is about 4 oz of chicken, turkey, or pork.

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

13. Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Supplementation of cinnamon has been shown to help with blood sugar control in those with diabetes, and improve overall fat mass (7). There are no official recommendations on dosage at this time but adding cinnamon to things like your morning oatmeal or into savory dishes could be worth the benefits!

14. Hydration

Couple staying hydrated after workoutShutterstock

Staying hydrated throughout the day plays a big role in weight loss and overall health. Research recommends consuming at least 1⁄2 your body weight in oz of water per day. So for example, a person weighing 150 lbs would want to aim for consuming 75 oz of water every day.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

15. Avoiding Added Sugars

Spoon with white sugar on the dark backgroundShutterstock

Current recommendations for added sugar are to limit to 50 g of added sugars per day. Keep in mind this is going to be different from sugars consumed from fruits or vegetables. Checking nutrition labels of packaged foods is the best way to assess added sugar consumption.

Pro Tip: Combine several of these foods into one meal for the best benefits and to help you feel full and satisfied the longest. One of my favorite ways to do this is to make a bowl of oatmeal with some flaxseed and top it with some fresh berries, sliced almonds, and a sprinkle of cinnamon.

At the end of the day, there is no safe, medically tested “magic pill”. In fact most experts recommend avoiding these types of fat burning supplements due to non-regulation and concerns for non-trustworthy ingredients. However, finding a way to get most of these foods in your diet on a regular basis is going to optimize your health and well being as well as helping you slim down and reduce body fat.

Courtney Pelitera MS, RD, CNSC is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

References:

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre.

    Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647;

    PMCID: PMC7589116.

  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  3. Sinija, V. R., & Mishra, H. N. (2008). Green tea: Health benefits. Journal of Nutritional &

    Environmental Medicine, 17(4), 232-242.

  4. Bakuradze, T., Parra, G. A. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., ... &

    Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420-427.

  5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 1-15. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0271-4
  6. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
  7. Mollazadeh, H., & Hosseinzadeh, H. (2016). Cinnamon effects on metabolic syndrome: a review based on its mechanisms. Iranian journal of basic medical sciences, 19(12), 1258.
cardiofat lossweight lossproteinsupplements

More For You

Nutrition & Diet

5 Foods That Reduce Abdominal Fat

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight loss
Shutterstock
Ferozan Mast
By Ferozan MastSep 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.

Get Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Foods That Fight Body Fat

Young smiling caucasian cheerful happy fun vegetarian woman 20s in casual clothes hold paper bag with vegetables after shopping look camera isolated on plain pastel beige background studio portrait.
Shutterstock
Courtney Pelitera ms, rd, cnsc
By Courtney Pelitera ms, rd, cnscJun 05, 2024
Courtney Pelitera ms, rd, cnsc
Registered Dietitian Nutritionist, Business Owner at Devour Your Life Nutrition LLC
Courtney Pelitera MS, RD, CNSC, at Top Nutrition Coaching is a Registered Dietitian Nutritionist with over 12 years of experience in the health and wellness industry.
See Full Bio
Follow:
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.

When we think of fat-burning foods, we often think of old wives' tales about cayenne pepper or lemon juice or doing a cleanse to jump-start weight loss. As a registered dietitian and someone who has worked in the health and wellness industry for over a decade helping people change body composition and maintain a healthy weight (you can find me at Top Nutrition Coaching), I’m here to tell you that looking for the magic food is not the answer. Let’s talk about the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.

1. Whole Grains

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

Whole grains provide a good source of fiber which is key in fat loss. Fiber helps us to feel fuller for a longer period of time, keeps our digestion regular to reduce bloating, and has been proven to reduce abdominal fat (1). It is also a great regulator for blood sugars. Try out some different sources of whole grains such as oatmeal, barley, quinoa, rye, and whole grain breads and crackers.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

2. Eggs

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Eggs are a great source of protein, phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D (2). For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition. Protein helps to keep us full for longer periods of time and reduces the amount of snacking we feel like we need to do between meals.

3. Coffee

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

Regular intake of coffee has been associated with an increase in satiety levels, decrease in hunger, therefore a decrease in overall daily calorie consumption (4). There are also some studies to suggest that caffeine sources increase the thermogenesis, increasing metabolism, although the effects of this are likely very minuscule.

4. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green Tea contains powerful antioxidants and has been proven to lower LDL cholesterol (also referred to as “bad” cholesterol). Even a small amount of green tea such as 1-2 cups per day has been proven to see these benefits (3).

5. Fatty Fish

Mackerel,Fish,Grill,foodShutterstock

Fish such as salmon, sardines, mackerel, trout, and herring are great sources of Omega 3 fatty acids. Omega 3’s are known for their role in reducing cholesterol and aiding with the management of diabetes. Incorporating healthy fats also helps to reduce hunger levels by increasing satiety of our foods. (5)

6. Greek Yogurt

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt is a great protein-packed snack that can be paired with many different foods. Consuming enough protein is a powerful tool in our fat loss toolbox as high protein consumption will help to preserve lean muscle mass, needed for maintaining a healthy metabolism.

7. Avocados

Ripe avocados in hands against the background of boxes with harvestShutterstock

Avocados are a great source of mono-unsaturated fats and polyunsaturated fats (sometimes referred to as MUFAs and PUFAs). These types of fats have been shown to improve the effects of cardiovascular disease (5). Incorporating these types of fats is also going to allow your food to be more satisfying and filling during mealtimes.

Related: I Lost 45 Pounds by Stop Doing These 5 Surprising Things

8. Flax and Chia Seeds

Chia seeds. Chia word made from chia seeds. Selective focusShutterstop

Both flax and chia seeds add 2 great components to our meals. They add fiber and they add those Omega 3 fatty acids as I mentioned with fatty fish. These are both a great option to add extra nutrition into yogurt, oatmeal, smoothies, and baked goods!

9. Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are a great snack during the day. They contain our healthy fats and reduce hunger throughout your day. My suggestion for those actively trying to lose weight is to measure out one serving of nuts and place each serving in smaller packages so they are easy to grab and go!

10. Whole Fruits and Vegetables

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

We can’t talk about foods for fat loss without talking about our whole fruits and vegetables! In addition to all the vitamins, minerals, antioxidants, fiber, and hydration that fruits and veggies bring to the table, they also provide a great way to fill up your plate and eat a high volume of food. My suggestion: have a fruit or vegetable with each meal and snack, ideally making half your plate filled with fruits and/or vegetables.

11. Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

This one is probably the most surprising when I bring this up with clients. Potatoes get a bad rep because when dining out, they are often fried in oil and covered with high calorie foods. However, potatoes (white potatoes or sweet potatoes) are packed with nutrients, fiber, and have more potassium than a banana! Baking potatoes at home or in the air fryer is a great way to add volume to your meals and a good whole food source of carbohydrates.

12. Lean Meats

Pork chops cooked with garlic in a cast iron panShutterstock

Diets high in protein (> 30%) are correlated with reducing fat mass with body composition and improving mass of lean muscle tissue (6). Lean meats such as chicken, turkey, venison, lean ground beef, and less fatty cuts of pork such as tenderloin, are excellent sources of protein and make increasing protein in the diet easier. When working with clients on this, I recommend aiming for 25-30 g protein per meal. This is about 4 oz of chicken, turkey, or pork.

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

13. Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Supplementation of cinnamon has been shown to help with blood sugar control in those with diabetes, and improve overall fat mass (7). There are no official recommendations on dosage at this time but adding cinnamon to things like your morning oatmeal or into savory dishes could be worth the benefits!

14. Hydration

Couple staying hydrated after workoutShutterstock

Staying hydrated throughout the day plays a big role in weight loss and overall health. Research recommends consuming at least 1⁄2 your body weight in oz of water per day. So for example, a person weighing 150 lbs would want to aim for consuming 75 oz of water every day.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

15. Avoiding Added Sugars

Spoon with white sugar on the dark backgroundShutterstock

Current recommendations for added sugar are to limit to 50 g of added sugars per day. Keep in mind this is going to be different from sugars consumed from fruits or vegetables. Checking nutrition labels of packaged foods is the best way to assess added sugar consumption.

Pro Tip: Combine several of these foods into one meal for the best benefits and to help you feel full and satisfied the longest. One of my favorite ways to do this is to make a bowl of oatmeal with some flaxseed and top it with some fresh berries, sliced almonds, and a sprinkle of cinnamon.

At the end of the day, there is no safe, medically tested “magic pill”. In fact most experts recommend avoiding these types of fat burning supplements due to non-regulation and concerns for non-trustworthy ingredients. However, finding a way to get most of these foods in your diet on a regular basis is going to optimize your health and well being as well as helping you slim down and reduce body fat.

Courtney Pelitera MS, RD, CNSC is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

References:

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre.

    Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647;

    PMCID: PMC7589116.

  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  3. Sinija, V. R., & Mishra, H. N. (2008). Green tea: Health benefits. Journal of Nutritional &

    Environmental Medicine, 17(4), 232-242.

  4. Bakuradze, T., Parra, G. A. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., ... &

    Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420-427.

  5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 1-15. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0271-4
  6. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
  7. Mollazadeh, H., & Hosseinzadeh, H. (2016). Cinnamon effects on metabolic syndrome: a review based on its mechanisms. Iranian journal of basic medical sciences, 19(12), 1258.
Fitness & Workouts

Top 5 Foods to Lose Belly Fat

Joyful glamour asian attractive girl having fun enjoy awesome party feeling carefree, fist pump during dance, smiling broadly like good music, attend concert, stand purple background
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Leah Groth
By Leah GrothSep 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to eat yummy food and still lose weight? If so, there are a handful of tasty eats that can help you achieve your goals. Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she reveals her favorite weight loss foods. “Are you struggling to lose belly fat? If so, you’re not alone. Many people find it difficult to lose weight in general, but belly fat can be especially stubborn,” she writes in the caption of the YouTube video. “The good news is that there are certain foods that can help you lose weight and get rid of belly fat. In this video, we’ll share with you 5 top foods to lose belly fat and get rid of belly fat for good.”

These Foods Are Backed By Science

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

“Are you concerned about your belly fat? Well, here are the top five foods to help you lose that belly fat, as found in the science,” she says at the start of the clip.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

1. Green Tea

Japanese green teaShutterstock

Number one? Green tea. “Green tea, along with its naturally occurring caffeine and just the right amount, helps to target that belly fat,” she says.

Green Tea Offers Lots of Other Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Green tea offers more health benefits than just weight loss. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

2. Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two is eggs. “Eggs contain choline, especially in the yolk, which, when you're low in choline, you actually tend to make more visceral fat around your organs, which is very dangerous for your overall health,” she says.

Eat the Whole Egg

Poached eggsShutterstock

She recommends eating the whole egg, including the yolk. According to the USDA, one large egg boasts 6 grams of protein, almost 5 grams of fat, and about 72 calories.

3. Fish and Seafood

Top view of salmon fillet display for selling in wet marketShutterstock

Number three is fish and seafood. This is due to their “really important” contribution of electrolytes, “helping your metabolism and your mitochondrial health,” she says.

4. Olive and Avocado Oil

Organic olive oil pouring from carafe into glass bowlShutterstock

Number four? “Olive oil and other healthy fats like avocado oil as well,” she says. One 2020 study found that drinking olive oil daily reduced body weight, waist circumference, and inflammatory factors over a two-month time period.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

5. Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

And number five is her “favorite,” she confessed: Dark chocolate. “Make sure that it's at least 70% and above because its antioxidants have an anti-obesity and an anti-diabetic effect,” 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

20 Foods That Strip Belly Fat

Melissa_Pfeister1
Melissa Pfeister
Melissa Pfeister, cn
By Melissa Pfeister, cnApr 23, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
See Full Bio
Follow:
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.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.

1. Good Ol’ H2O

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Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

2. Avocado

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Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Related: I Lost 30 Pounds With These 4 Easy Exercises

3 & 4. Kale & Spinach

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Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

5 & 6. Eggs & Fish

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Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

7. Hot Sauce

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Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Related: This is the #1 Carb You Could Eat For Your Body

8. Beans

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Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

9. Cinnamon

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Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

10. Nuts

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Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

11. Yogurt

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Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

12 & 13. Chicken & Turkey

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#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

14 & 15. Salmon and Tuna

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Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

16. Apples

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An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

17. Oats

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Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

18. Broccoli

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Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

19. Protein Shake

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Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

20. Green Tea

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Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

21. Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

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You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Related: Boost Your Ozempic Results With This Quick 10-Minute Workout

22. Belly Flab Strip Tip: Take It One Day at a Time

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Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Related: 8 Game-Changing Daily Habits for a Better Body

23. Belly Flab Strip Tip: Start Small

Melissa_Pfeister2Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

💪🔥Body Booster: Hot sauces boost your metabolism, helping your body to burn more calories and fat.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Nutrition & Diet

10 Foods to You Lose 15 Pounds by Summer

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
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Leah Groth
By Leah GrothMar 20, 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.

Do you want to drop weight before summer, but aren’t sure what to eat? One expert is revealing her shopping list for fat loss. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she unveils her own grocery list. “If I wanted to lose 15 pounds by summer, these 10 foods would be in my order every week,” she writes. “Fat loss starts in the kitchen—and if I wanted to drop 15 pounds by summer, these are the 10 foods I’d be buying every single week:

Eggs & Liquid Egg Whites

The first item she throws in her cart? Eggs and liquid egg whites. “Protein-packed, easy for quick meals, & keeps you full,” she says.

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

Lean Protein

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The second item on her list is lean protein. A few of her go-tos are chicken, turkey, and salmon. “More muscle = higher metabolism, so protein is key,” she syas.

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfast

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Greek yogurt is another no-brainer for fat loss. She opts for plain, 0% or Oikos Triple Zero flavored. “Great for digestion, high in protein, and a perfect snack,” she says.

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

Lean Ground Beef

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She also stocks up on lean ground beef. “93/7 or Lean Steak Cuts,” she writes. What is good about ground meat? “Iron, protein, and keeps meals satisfying,” she says.

Sweet Potatoes

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Moving on to veggies, the first on her list is a starch. She always buys sweet potatoes over white. “Slow-digesting carb that fuels workouts & keeps cravings low,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dark Leafy Greens

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Dark leafy greens – specifically spinach, kale, and arugula – are also mainstays on her grocery list when she wants to slim down. “High in fiber = better digestion & less bloating,” she says.

Berries

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Craving something sweet? Make sure to stock up on berries. Strawberries, blueberries, and raspberries are her favorites. “Low in sugar, high in fiber, and packed with antioxidants,” she says.

Avocados

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Another must-shop at the grocery store? Avocados. “Healthy fats that support hormones & keep you full longer,” she says.

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

Natural Peanut Butter or Peanut Butter Powder

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Natural peanut butter or peanut butter powder is delicious and will fill you up. “Easy way to get protein + healthy fats without the sugar overload,” she says.

Chocolate Chips

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Another sweet treat she allows herself to indulge in? Chocolate chips. “Small amount added to healthy desserts that you can make with protein powder. Keeps my sweet cravings in check and gives me a treat every single day so I don’t feel deprived,” she says.

Eat These Foods and Stay in Moderate Calorie Deficit

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“Eat these foods while in a moderate calorie deficit with high protein, plus balanced carbs and healthy fats,” she writes. “Fat loss isn’t about cutting foods—it’s about eating the right balance to fuel your body & keep your metabolism working for you.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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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 standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 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.
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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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

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The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

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When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

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Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

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A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

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The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

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The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. 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 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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