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

Lose 20 Pounds in 75 Days with the Flexitarian Diet

Losing weight on this diet is easier than you think.

Ferozan Mast
By Ferozan MastJun 26, 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
Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.
Shutterstock
Ferozan Mast
By Ferozan MastJun 26, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

The flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.

More Vegetables

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”

Lots of Fruit

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.

Legumes For the Win

Raw legume on old rustic wooden table, close-up.Shutterstock

Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”

Be Picky About Meat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”

Be Mindful of Calories

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”

Make It Fun

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”

RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

Avoid Processed Meat

Czech sausagesShutterstock

“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”

Be Mindful of Overall Health

Los Angeles, California, United States - 02-01-2023: A view of several bottles of Nature Made B12 vitamins, on display at a local grocery store.Shutterstock

“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”

Get Moving

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Long Term Goals

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.

“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight losswalkingweight losshealthy eatingozempicproteinvegetarian diet

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Nutrition & Diet

Lose 20 Pounds in 75 Days with the Flexitarian Diet

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.
Shutterstock
Ferozan Mast
By Ferozan MastJun 26, 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.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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 flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.

More Vegetables

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”

Lots of Fruit

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.

Legumes For the Win

Raw legume on old rustic wooden table, close-up.Shutterstock

Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”

Be Picky About Meat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”

Be Mindful of Calories

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”

Make It Fun

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”

RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

Avoid Processed Meat

Czech sausagesShutterstock

“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”

Be Mindful of Overall Health

Los Angeles, California, United States - 02-01-2023: A view of several bottles of Nature Made B12 vitamins, on display at a local grocery store.Shutterstock

“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”

Get Moving

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Long Term Goals

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.

“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

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

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers

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Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

Shutterstock

When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

Shutterstock

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

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

Eat Meals on Repeat

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Crossfit,Fit,Young,Man,In,Sportswear,Focused,On,Lifting,A,Dumbbell, weightsShutterstock

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 20 Pounds in 80 Days with a Vegetarian Diet

Happy woman measuring waist with tape in kitchen. Keto diet
Shutterstock
Ferozan Mast
By Ferozan MastJul 18, 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
✓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.

Losing 20 pounds in 80 days on a vegetarian diet is possible, provided it’s done in a healthy, sustainable way. “While switching to a vegetarian diet can bring health benefits, including weight loss, it doesn't always,” according to Harvard Health. “After all, cupcakes, cookies, and candy are technically vegetarian foods — but not necessarily ones that will improve your health or help you shed pounds. That said, a well-constructed and healthy plant-based vegetarian diet can help you lose weight over time, provided you make good food choices and reduce the number of calories you normally eat.” Here’s how to lose 20 pounds in 80 days while following a healthy, nutritious, and delicious vegetarian diet.

Watch the Carbs

Italian pasta, tomato sauceShutterstock

Be careful about consuming too many refined carbohydrates while on a vegetarian diet. “Vegetarian diets, although heart healthy, can make weight loss challenging due to their high percentage of calories from carbohydrates,” registered dietitian Julia Zumpano, RD, tells the Cleveland Clinic. “It’s OK to enjoy an occasional slice of pizza or bowl of pasta, but keep your portions down when you do and always include a protein source and plenty of vegetables to keep you full.”

RELATED: I Dropped 6 Dress Sizes in a Year by Making These Simple Changes

Eat Whole Foods

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

Eat whole foods as much as possible. “Fiber in whole foods keeps you feeling fuller, which might mean you eat less overall,” dietician Victoria Taylor tells the British Heart Foundation. “Eating less could be helpful if you’re trying to lose weight. Higher-fiber diets are also better for your blood pressure and cholesterol levels. Whole foods have no added saturated fat, salt or sugar. So eating lots of whole foods can help you lower the amount of these additives in your diet, which is good for your cholesterol levels, blood pressure, and weight.”

Non-Starchy Vegetables

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Opt for plenty of non-starchy vegetables such as spinach, arugula, cauliflower, and kale. While trying to lose weight on a vegetarian diet. “These types of vegetables are ideal for weight loss because when eaten in large quantities, they can help to activate the stretch receptors in your stomach that will tell your brain you’re full,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “At the same time, they provide very few calories while providing a substantial amount of nutrition. The goal here is to feel full, receive appropriate amounts of nutrition, and cut the calorie count without feeling the hunger pangs typically associated with dieting.”

RELATED: 15 High-Protein, Low-Carb Foods to Help You Lose Weight Now

Low-Sugar Fruit

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Be mindful of the type of fruit you enjoy while losing weight. “Again, the goal should be to maximize nutrition while limiting the amount of sugar (fructose),” Dr. Kennedy says. “Fruits that are higher in fiber have less readily available sugar and should be used preferentially (examples include green apples, grapefruit, and watermelon). Typically, you’ll want to stick primarily with berries like blackberries, raspberries, and blueberries as you begin your weight loss journey until you can selectively add in other fruits.”

Watch Your Calories

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Plant-based protein is often higher-calorie than animal-based. “In order for a vegetarian to meet protein needs, these foods need to be eaten in larger volumes than meat,” Zumpano says. “For example, a 4-ounce piece of lean meat provides about 200 calories and 28 grams of protein. To obtain that same amount of protein from beans, you would need to consume more than 2 cups of cooked beans, which provide close to 400 calories.” Zumpano suggests treating the beans as both the carbs and the protein in a meal.

RELATED: 8 Golden Rules for Fat Loss Over 50

Get Moving

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Regular movement is important for weight loss and overall wellbeing, no matter what diet you’re on. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

Get Good Sleep

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Sleep is crucial to weight loss and health—the CDC recommends adults get at least 7 hours a night. “Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk,” nutritional epidemiologist Dr. Erica Jansen tells the University of Michigan School of Public Health. “Sleep is truly interdisciplinary because it touches every aspect of health.”

Watch the Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Avoid added sugars whenever possible. “Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” says the Office of Disease Prevention and Health Promotion. “Added sugars contribute calories, but no essential nutrients.”

RELATED: 10 Household Tasks to Shed Pounds in Your 50s

Cut Down on Alcohol

Waiter pouring red wine in a glass.Shutterstock

“If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways,” according to Mount Sinai. “First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink.”

Watch the Processed Foods

Variety of plant based meat, food to reduce carbon footprintShutterstock

Vegetarian and vegan “plant-based meat” foods can be highly processed and filled with additives. “These foods are convenient and tasty,” Zumpano says. “Logging your caloric intake can help you include these foods in moderation, while not exceeding your needs.”

Eat Whole Fruits and Vegetables

Composition with assorted organic vegetables and fruits.Shutterstock

Eat your fruits and vegetables whole instead of juicing. “Ideally, you should have removed all refined carbohydrates and processed foods from the diet before considering limiting your fruit or vegetable intake,” Dr. Kennedy says. “Lastly, try to eat the fruits and vegetables either raw or minimally steamed. Overcooking or juicing can make the sugar more available and can negatively impact the wonderful micronutrient and antioxidant properties.”

RELATED:

Portion Size

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Weight loss comes down to burning off more than you’re taking in, so keep that in mind no matter what diet you choose. “Beyond making sure you get the right combination of nutrients, also focus on portion size and calories if you are looking to lose weight,” says Harvard Health. “Ultimately, keep in mind that a vegetarian diet, like any other, may help you lose weight, but it can also result in weight gain if you take in more calories than you burn off on a regular basis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Dan_Go_danfounder17
Copyright Dan Go/YouTube
Christopher Roback
By Christopher RobackNov 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 20 Pounds in 90 Days with the Mediterranean Diet

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Ferozan Mast
By Ferozan MastJun 19, 2024
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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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All weight loss is based on the essential principle of burning off more calories than you take in—but of course, it’s not as simple as that when it comes to real life. Weight loss has to be sustainable over the long term, and losing 20 pounds in 90 days is absolutely doable on a diet such as the Mediterranean diet. “While it’s not necessarily the primary goal of the diet, losing weight is a positive side effect of the Mediterranean diet,” says Penn Medicine.

“Studies have shown that people who follow the diet have been able to lose weight and keep it off for more than a year. This diet may also be more effective at helping you lose weight than a low-fat diet — where you monitor your fat intake. And, it may be just as effective as commercial diets, where you follow a regimented (and often costly) program.” If you want to enjoy your food while still losing weight, here are the basics of the Mediterranean diet to help you lose weight and improve overall health.

Limit Refined Carbs and Sugar

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Replace refined carbohydrates and sugar with fruit, vegetables, and whole grains. “Foods high in refined carbs can cause your blood sugar to spike,” says the Cleveland Clinic. “Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.”

Healthy Fats

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Healthy fats from oily fish and olive oil are a staple of the Mediterranean diet. “A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same,” says the Cleveland Clinic. “The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants.”

Eat More Plants

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“The foundation of the Mediterranean diet is plant foods,” says the Mayo Clinic. “That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”

Eat Plenty of Fiber

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Fiber is part of the Mediterranean Diet and can help weight loss. “These nutrients help reduce inflammation throughout your body,” says the Cleveland Clinic. “Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.”

RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days

Enjoy Some Legumes

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Eating more whole grains and legumes can also help with weight loss. “By emphasizing mostly plant-based foods such as fruits and vegetables, whole grains, and legumes, the Mediterranean diet can reduce the risk of a host of diseases, from cancer to diabetes,” according to University of Utah Health. “The anti-inflammatory benefits of these ingredients can also keep your immune system strong and prevent colds and other illnesses.”

More Seafood

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Low-mercury seafood is a staple of the Mediterranean diet and fantastic for weight loss. “Eat fish or shellfish 2 to 3 times a week,” says the Mayo Clinic. “One serving of fish is around 3 to 5 ounces for adults. That's about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.”

Healthy Swaps

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Healthy swaps make the diet easier to stick to. “Think of the Mediterranean diet as a lifestyle,” says the University of Utah Health. “It doesn't ban certain foods or restrict calories. It simply limits less healthy foods such as red meat and butter and encourages healthier options. Big on bread? Swap your white bread for whole wheat bread. Sprinkle salt on everything? Try some fresh herbs, vinegar, or lemon juice instead.”

Money Saved

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You might save money on the Mediterranean diet (which can go towards your new weight-loss wardrobe!). "The Mediterranean eating pattern is not only delicious, it's relatively affordable and accessible since it promotes less meat and more inexpensive food like beans,” Kim Knipe, MBA, RD, LDN, tells Penn Medicine.

RELATED:15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks

Red Wine With Meals

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Wine is a part of the Mediterranean diet, but usually with meals. “Red wine tends to be included more often than is white wine,” says the Mayo Clinic. “Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men, no more than two glasses a day.”

Overall Health

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Staying healthy is about much more than weight loss. “The Mediterranean diet has been linked to improved cognitive functioning and a lowered rate of cognitive decline,” according to University of Utah Health. “In other words, it can help your brain work better today and stay healthier tomorrow. It may also lower your risk of developing neurological conditions such as Alzheimer's disease and other dementias.”

Get Moving!

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Regular exercise is very important for weight loss, regardless of the diet you are on. “The Mediterranean diet is not just about food, but also about lifestyle. It encourages people to be more active, to enjoy food in the company of friends and/or family, and enjoy life,” Knipe says.

RELATED:14 Surprising Lifestyle Changes That Melt Away 1 Pound a Week

Enjoy the Process

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Following the Mediterranean diet should not feel like a difficult way to lose weight. “You're more likely to stick with a healthy diet when you enjoy what you're eating,” according to University of Utah Health. “The Mediterranean diet isn't just full of nutrients; it's full of flavor. From ripe fruits and vegetables to crunchy nuts, its main elements are sure to tempt the taste buds. Bonus: If you enjoy the occasional glass of wine, there's no reason to stop.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
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Christopher Roback
By Christopher RobackApr 24, 2025
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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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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✓Evidence-Based

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

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

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

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

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Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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✓Expert-Recommended

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Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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