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7 High-Protein Snacks That Support Quick Weight Loss

Keep these healthy snacks on hand.

FACT CHECKED BY Christopher Roback
Closeup view from above of a woman eating brasil nuts with healthy food on the background
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FACT CHECKED BY Christopher Roback

When it comes to weight loss, a healthy diet is crucial for success—and that means healthy snacks, too. Choosing high-protein options will encourage fat loss and give you energy. “It is important for individuals to consume protein every day,” chef and dietitian Nancy Waldeck tells Piedmont Health. “Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.” Here are seven great high-protein snacks to support weight loss.


Edamame

Edamame,boiled green soybeans with saltShutterstock

Edamame is a great choice for a healthy high-protein snack on the go. “Soybeans contain all of the essential amino acids necessary for human nutrition and have been grown and harvested for thousands of years,” Aaron J. Michelfelder, MD, tells American Family Physician. “Populations with diets high in soy protein and low in animal protein have lower risks of prostate and breast cancers than other populations.”

Boiled Eggs

hard,Boiled,Eggs,protein,breakfastShutterstock

Whole eggs contain protein and good fats. "The protein found in eggs — both whole eggs and egg whites — is really high quality protein, containing all of the essential amino acids we need," dietician Kylie Arrindell tells Houston Methodist. "About 40% of this protein is found in the egg yolk, and the other 60% is in the egg whites."

Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Yogurt contains healthy fats and protein. “Greek-style yogurt contains less water than regular varieties,” Dana Angelo White, M.S., R.D., A.T.C. tells Food Network. “This creates yogurt with a tangier flavor and thicker consistency; this also affects the nutrition facts. One cup of non-fat plain Greek yogurt has 80 calories and 13 grams of protein.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Nut Butter

Jar with peanut butter on peanut background, close upShutterstock

Nut butters are loaded with protein and fiber, making them a great choice for a filling yet healthy snack. "Nut butters contain a mix of nutrients including fiber, protein, B vitamins, phosphorus, zinc, and vitamin E," says registered dietitian Andrea Hasson from Cedars-Sinai Nutrition Counseling Services. Peanut butter has the highest protein.

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

Cottage cheese is high in protein and calcium, making it a very healthy snack. “In a half-cup serving of cottage cheese, there are approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.”

Canned Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Canned tuna is loaded with protein and full of nutrients such as iron and omega-3 fatty acids. “Your body can’t produce the amount of omega-3s you need to survive,” says the Cleveland Clinic. “So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.”

RELATED: I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

Cheese is high-protein and promotes satiety. It’s also an easy option to keep on hand for snacking on the go (for example, individually wrapped string cheese). Cheese also contains calcium and selenium.

💪🔥Body Booster: Always keep a healthy snack on hand to avoid poor food choices.

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FACT CHECKED BY Christopher Roback
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Maintaining a healthy weight can be a challenge, especially when juggling a busy lifestyle. For many, finding nutritious, satisfying meals that support weight loss goals is a constant struggle. Liezl Jayne Strydom, a YouTube influencer with 1.2 million followers, faced this challenge head-on and successfully lost over 40 pounds by transforming her eating habits. Now, she's sharing her weight loss journey and the meal plan that helped her achieve her goals.


The Importance of Protein in Weight Loss

By now, we all know that protein is crucial for a healthy body. But why? "Protein is one of the most important things you need to be eating enough of every single day if you have a goal of weight loss in mind," says Certified clinical nutritionist Autumn Bates.

Liezl echoes this sentiment, adding, "During this time the thing that I really struggled with was finding lower calorie meals that were still balanced with all the food groups and that didn't leave me feeling hungry."

Calculating Your Protein Needs

Bates recommends a simple formula for determining your daily protein intake: "Multiply your weight in pounds by .73 to find out how much protein to take in every day." For example, a 150-pound person would need about 109.5 grams of protein daily for weight loss. Liezl adds, "If you ate all of this [in her meal plan], you'd be getting more than a hundred grams of protein for the day."

Start Your Day with a Protein-Packed Breakfast

Liezl kicks off her day with a simple yet nutritious breakfast. "I'm starting with two eggs, but you can also use a vegan egg replacer," she explains. Her spinach fried eggs on toast take just five minutes to prepare. Bates supports this choice, saying, "I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit."

Boost Your Morning with a Protein-Rich Coffee

To complement her breakfast, Liezl prepares an easy iced coffee. "It's got seven grams of protein in it, it's only 80 calories, and it's dairy-free," she notes. The recipe includes soy milk for its high protein content and creaminess.

Enjoy a Quick and Nutritious Lunch

For lunch, Liezl opts for a Mexican-inspired black bean salad with tortilla chips. "This is the kind of thing that I would've eaten for lunch a lot when I was trying to lose weight," she recalls. The salad includes cucumber, tomatoes, avocado, black beans, and cilantro, dressed with lime juice and olive oil.

Practice Portion Control

Liezl emphasizes the importance of portion control, even with healthy foods: "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags of tortilla chips."

Satisfy Your Sweet Tooth with a Protein Smoothie

To curb post-lunch cravings, Liezl recommends her three-ingredient mango protein smoothie. "This is a great pre or post-workout snack if you want that, or just a little sweet tooth satisfier," she says. The smoothie combines frozen mango, protein powder, and almond milk, providing 25 grams of protein.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Prep a Flavorful Dinner for Multiple Meals

Liezl's dinner is a honey chicken dish with rice and green beans, which she meal preps for several days.

"My favorite thing about this meal is that it's amazing meal prep. So what I usually do when I'm making dinner is just make enough for a few servings," she explains.

Bates supports this approach, recommending chicken as a lean protein source: "About three ounces of cooked chicken breast will have around 27 to 28 grams of protein."

Explore Other Protein-Rich Dinner Options

While Liezl focuses on chicken, Bates suggests other protein-rich alternatives. "Three ounces of cooked salmon has about 22 grams of protein," she notes. For red meat lovers, Bates adds, "Three ounces of cooked beef has around 22 grams of protein, and it's so easy to use."

RELATED: 7 Things You Should Do to Boost Fat Burning

End Your Day with a Light, Protein-Rich Snack

For a late-night snack, Liezl suggests a simple veggie and hummus plate. "This is a high protein, high fiber snack before bed and it's very simple," she says. The snack includes cucumber, snap peas, and a quarter cup of hummus. Bates offers another option: "I love cottage cheese. Just about one cup will have between 24 to 28 grams of protein."

Customize Your Meal Plan

Liezl's meal plan is flexible, ranging from 1,200 to 1,800 calories per day. "To customize this meal plan for 1,200 calories, you can have the breakfast, the lunch, and the dinner, which are all roughly 400 calories. And then just leave out the snacks," she advises. For higher calorie needs, she suggests adding in various snacks and smoothies. Liezl emphasizes, "We're all different. We all need a different amount of calories to lose weight in a healthy way, so I will show you how to do that."

Track Your Progress

Liezl emphasizes the importance of tracking: "All these recipes are going to be on my blog for all these meals and these snacks with all the calories, so you can get that there." This aligns with Bates' recommendation to closely monitor protein intake for optimal weight loss results.

As Liezl says, "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway. It just makes sense."

RELATED: The “Most Anti-Aging Exercise” That Fitness Experts Swear By

The "3 Meals and 3 Snacks" Formula for Success

Liezl's 42-pound weight loss journey was built around a straightforward meal plan:

3 Main Meals:

  1. Breakfast: Spinach fried eggs with toast
  2. Lunch: Mexican-inspired black bean salad with tortilla chips
  3. Dinner: Honey chicken with rice and green beans

3 Snacks:

  1. Protein-rich iced coffee
  2. Mango protein smoothie
  3. Veggie and hummus plate

This "3 Meals and 3 Snacks" approach formed the foundation of her successful weight loss, demonstrating that a balanced, protein-rich diet can lead to significant results without sacrificing variety or satisfaction. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Closeup view from above of a woman eating brasil nuts with healthy food on the background
Shutterstock
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 it comes to weight loss, a healthy diet is crucial for success—and that means healthy snacks, too. Choosing high-protein options will encourage fat loss and give you energy. “It is important for individuals to consume protein every day,” chef and dietitian Nancy Waldeck tells Piedmont Health. “Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.” Here are seven great high-protein snacks to support weight loss.


Edamame

Edamame,boiled green soybeans with saltShutterstock

Edamame is a great choice for a healthy high-protein snack on the go. “Soybeans contain all of the essential amino acids necessary for human nutrition and have been grown and harvested for thousands of years,” Aaron J. Michelfelder, MD, tells American Family Physician. “Populations with diets high in soy protein and low in animal protein have lower risks of prostate and breast cancers than other populations.”

Boiled Eggs

hard,Boiled,Eggs,protein,breakfastShutterstock

Whole eggs contain protein and good fats. "The protein found in eggs — both whole eggs and egg whites — is really high quality protein, containing all of the essential amino acids we need," dietician Kylie Arrindell tells Houston Methodist. "About 40% of this protein is found in the egg yolk, and the other 60% is in the egg whites."

Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Yogurt contains healthy fats and protein. “Greek-style yogurt contains less water than regular varieties,” Dana Angelo White, M.S., R.D., A.T.C. tells Food Network. “This creates yogurt with a tangier flavor and thicker consistency; this also affects the nutrition facts. One cup of non-fat plain Greek yogurt has 80 calories and 13 grams of protein.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Nut Butter

Jar with peanut butter on peanut background, close upShutterstock

Nut butters are loaded with protein and fiber, making them a great choice for a filling yet healthy snack. "Nut butters contain a mix of nutrients including fiber, protein, B vitamins, phosphorus, zinc, and vitamin E," says registered dietitian Andrea Hasson from Cedars-Sinai Nutrition Counseling Services. Peanut butter has the highest protein.

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

Cottage cheese is high in protein and calcium, making it a very healthy snack. “In a half-cup serving of cottage cheese, there are approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.”

Canned Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Canned tuna is loaded with protein and full of nutrients such as iron and omega-3 fatty acids. “Your body can’t produce the amount of omega-3s you need to survive,” says the Cleveland Clinic. “So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.”

RELATED: I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

Cheese is high-protein and promotes satiety. It’s also an easy option to keep on hand for snacking on the go (for example, individually wrapped string cheese). Cheese also contains calcium and selenium.

💪🔥Body Booster: Always keep a healthy snack on hand to avoid poor food choices.

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.
Shutterstock/Josep Suria
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.

Taylor Grasso, RD (@simplyhealthyrd) is a dietician with a mission: To teach women about balanced nutrition. She has amassed a large following on TikTok by sharing health and nutrition videos, sharing everything from meal plans to tips on how to eat healthier. In one viral video she shared her favorite healthy snacks to help build muscle, burn fat, and lose weight. “I'm a registered dietician who eats fully, intuitively, and I always get asked what I eat in a day. So I thought that I would share all of the snacks that we keep in our house throughout the week,” she says in the video. “So some of these I eat on a daily basis. Some of them my husband eats on a daily basis, and some of them, both of us eat every single day.”


1. Greek Yogurt

@simplyhealthyrd

Snacks I eat daily as a dietitian, proritizng protein and fiber always #snacks #healthysnacks #healthysnack #healthysnackideas #healthysnackinspo #dietitian #dietitiansoftiktok #nutritiontips

“When I'm picking and choosing what I want to have for a snack, two of the things that I always try to make sure that I have are protein and fiber, because those are what is going to help balance my blood sugar more throughout the day,” says Taylor. “So Greek yogurt is one of my go-tos.” She prefers the pre-portioned options, either Two Good or Siggis. “I will eat literally whatever flavor it is. This provides me with the protein. It has 12 grams of protein per serving,” she says. “And then I typically add in either mixed berries or just fresh berries depending on what I have to add in a little bit of fiber.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

2. Cheese, Fruit, and Nut Packs

A view of several cases of Kirkland Signature cheese, fruit and nut packs, on display at a local Costco store.Shutterstock

She also swears by Costco cheese, fruit and nut packs, which they also sell at regular stores. “They usually have some form of cheese or turkey or something like that. And then this one also has nuts and dried fruit in it as well,” she says. “This has 10 grams of protein per serving and only three grams of fiber, so a little bit lower on the fiber side, but that's okay because we don't have to be perfect at all of our snacks.”

3. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

“Another high protein option that is absolutely having a moment right now is cottage cheese,” says Taylor. “You can add literally whatever you want to this, but it's going to provide you with 15 grams of protein per serving. Adding something like fruit or veggies is going to improve that fiber content so that we have that balance of both protein and fiber at that snack.”

4. Protein Bars

Taylor_Grasso_simplyhealthyrd1simplyhealthyrd/TikTok

“Protein bars are a really easy one for on the go,” says Taylor, revealing that her husband likes the Built bards while she prefers Go Slims. “I always try to look for something around the 200 calorie mark that has 15 grams plus of protein and also has five grams of fiber. So this one has six grams of fiber.”

Related: 10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer

5. Meat Sticks

Snack meat stick sausageShutterstock

“We absolutely love meat sticks,” she adds. “You can either do chicken, Turkey or beef. We love the new Primal brand.” She loves buffalo chicken, turkey cilantro lime, and grass fed beef. “These provide you with a good amount of protein, pair them with a whole grain cracker or veggies and hummus to add in a little bit of fiber.”

6. Dried Mango and Pistachio

Raw Organic Dried Mangos in a BowlShutterstock

She also loves a combo of dried mango and pistachios. “So the pistachios are going to provide you with a good amount of healthy fats, and then they also are a complete protein,” while the dried mangoes “are going to provide you with some carbohydrates and some fiber,” she adds. “I would also add something like deli meat, turkey or cheese stick or something like that to boost up the protein content even more.”

7. Protein Is Important for Weight Loss and Blasting Fat

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

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.

“For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, tells The Body Network. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

8. And, So Is Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

And, he agrees that you should, “make sure you're getting plenty of fiber,” as it is “connected to hunger and fullness.”

💪🔥Body Booster: Pairing fiber and protein is great for a snack, as fiber will fill you up right away, while the protein will help you stay full for longer.

Evidence-Based

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

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

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

We've all been there – trying to lose weight while battling constant hunger and complicated meal plans. Weight loss coachLiezl Jayne Strydom found a better way. After losing 42 pounds through simple meal prepping and balanced nutrition, she's sharing her practical approach to sustainable weight loss. "I used to try so many different things," says Liezl. "What really worked was finding lower-calorie meals that were still balanced with all the food groups and didn't leave me feeling hungry." Read on to discover her favorite recipes that make weight loss both doable and delicious.


Your Complete Weight Loss Menu: High Protein, No Hunger

"If you ate all of this, you'd be getting more than a hundred grams of protein for the day," Liezl explains in the post. She designed the menu to be dairy-free and gluten-free, with vegan options available. "Everything is customizable, so you can make this meal plan work whether you want to lose weight or just want some healthy meals."

The Power of Protein

Recent research supports Liezl's protein-focused approach. The Cleveland Clinic recommends consuming 1 to 1.5 grams of protein per pound of goal weight for weight loss, while Mayo Clinic research shows that protein decreases hunger hormones and increases feelings of fullness. Studies confirm that 25-30 grams of protein per meal helps preserve muscle mass during weight loss. Let's see how Liezl incorporates this science into her daily meals, starting with breakfast.

RELATED:This Food Can Trigger a 15% BMI Weight Loss—But You're Probably Not Eating It

Start Your Day Strong: 5-Minute Power Breakfast

"Breakfast is just five minutes to put together, which is a good thing when you're hungry," Liezl explains. Her go-to morning meal is spinach fried eggs on toast, paired with a protein-packed iced coffee. "I love this for breakfast because it's really simple, but it feels a little bit more special than just regular fried eggs on toast and it's nice and filling."

Science of Breakfast Timing

Mayo Clinic confirms that consuming at least 30 grams of protein at breakfast enhances feelings of fullness and aids in weight management. The NIH adds that consistent meal timing aligns with our body's natural rhythms, potentially reducing the risk of obesity and improving metabolic health. To boost her morning protein intake even further, Liezl has developed a simple coffee hack that adds extra nutrition without extra effort.

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

The Ultimate Protein Coffee Hack

@liezljayne

the easiest protein iced coffee (dairy free)

"This is probably the easiest iced coffee that I know how to make," Liezl shares. "I really like soy milk because it's got so much protein compared to other plant milks and it's so much more creamy. Just look at all this foam - I basically did nothing. I just shook the carton a little bit before I poured it in." With breakfast handled, let's look at how Liezl tackles the next important meal of the day.

Smart Lunch Planning

"This is the kind of thing that I would've eaten for lunch a lot when losing weight," Liezl shares about her Mexican bean salad. "It's quick and just hits the spot." The meal comes together in 10 minutes and includes portioned tortilla chips. "You can use about 140 calories worth of tortilla chips, which I find is usually the serving size on most bags."

Science of Portion Control & Strategic Snacking

Harvard Health says that preparing meals in advance allows for better portion control, reducing the likelihood of overeating. Mayo Clinic adds that meal planning is associated with better dietary quality and adherence to nutritional guidelines, contributing to weight loss success. This planned approach becomes especially important when dealing with between-meal cravings.

Beat the Afternoon Sweet Tooth

"I pretty much always have a sweet tooth after lunch. I just want something sweet," Liezl admits. Her solution? A protein-packed mango smoothie. "This has been one of my favorite smoothies for years. It's a great pre or post workout snack if you want that, or just a little sweet tooth satisfier." The timing of this snack is no accident – it's strategically placed to maintain steady energy levels throughout the day.

The Science of Smart Snacking

According to the National Institutes of Health, timing our meals and snacks properly can significantly impact weight management. Their research shows that spreading protein intake throughout the day, as Liezl does with her smoothie, helps maintain steady energy levels and better appetite control. This strategic approach to nutrition continues into dinner time.

Meal Prep Magic: Honey Chicken Dinner

"I almost always make something simple for dinner because I'm usually busy working late in the afternoon," Liezl explains. Her honey chicken with rice and green beans makes four servings at once. "Meal prepping doesn't always have to be this big whole thing. You can just do it while you're making dinner anyway, it just makes sense."

RELATED:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Science of Meal Prep Success

Mayo Clinic says that "individuals who consistently prepare meals are more likely to maintain weight loss over the long term." Their studies show that regular meal preparation leads to healthier eating habits, increased vegetable intake, and reduced consumption of processed foods. But what about those late-night hunger pangs that can derail even the best-planned day?

Evening Snacking Done Right

"If you stay up late and then you're hungry because you've been up for a long time after dinner, this is a great little snack," Liezl recommends about her hummus and veggie plate. "It's a high protein, high fiber snack before bed. I don't like eating lots of sugary foods before bed, so this is perfect."

The Truth About Late-Night Eating

NIH supports Liezl's approach to evening snacking, noting that eating during inactive periods can disrupt the body's internal clock. Harvard Health adds that high-fiber foods like vegetables combined with protein promote satiety and reduce overall calorie intake. This scientific backing extends to how Liezl structures her entire meal plan's flexibility.

Make It Work for You: Flexible Calorie Options

"We're all different. We all need a different amount of calories to lose weight in a healthy way," Liezl emphasizes. She breaks down how to adjust portions: "For 1,200 calories, you can have the breakfast, the lunch, and the dinner. For 1,400 calories, add the hummus dip snack. For 1,600 calories, include the mango protein smoothie instead of the hummus. And for 1,800 calories, enjoy everything!"

RELATED:Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Sustainable Weight Loss: What Research Shows

Mayo Clinic says that a safe and sustainable rate of weight loss is 1 to 2 pounds per week. The National Weight Control Registry reports that about 20% of people who lose at least 10% of their body weight maintain it for at least a year, with key success factors including consistent eating patterns and regular self-monitoring - exactly what Liezl's approach promotes.

Your Path to Success

"You can mix and match the meals and snacks to get a meal plan with meals that you really like," Liezl suggests. Don’t forget to stay hydrated – scientists recommend 8-10 cups of water daily, especially when increasing protein intake, to support metabolism and reduce hunger. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?


Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. 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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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

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

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.