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Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast

One health expert explains exactly how much of eat protein you need to eat to hit your daily goals.

Leah Groth
By Leah GrothSep 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Kaitlin Malthaner Health Coach Kait
Copyright Health Coach Kait/YouTube
Leah Groth
By Leah GrothSep 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Kait Malthaner (@HealthCoachKait) is a health coach and social media influencer who regularly shares diet and fitness tips with her followers across several platforms. In a recent viral video, she reveals protein sources that will help you burn fat fast. “Protein is the most important nutrient,” she says. “But here's the problem: most people are not getting anywhere near enough. You might think you're eating enough protein, but the reality is you're probably not hitting the mark.” According to Kait, everyone should be consuming at least one gram of protein per pound of their ideal body weight every single day. “Yet most people are falling short of this target. One of the main reasons is because a lot of people are overestimating how much protein they're eating,” she says. In the video, she goes on to reveal “what 30 grams of protein looks like across 10 of the best protein-rich foods.”

Beef

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

The first food is beef. “Beef has been unfairly demonized in the past, but the truth is it's an excellent protein source and health food. In general, the protein it contains is high quality. It's easy for our body to absorb, and it's also a complete protein source, meaning it contains all the essential amino acids we need in the right amounts,” she reveals in the video. “Just four ounces or about 113 grams of cooked beef will give you approximately 30 grams of protein.” Not only is beef rich in protein, but it's also packed with essential nutrients like iron, zinc, selenium, and B vitamins.

Eggs

Next up, eggs. “Eggs are an incredible source of protein and also healthy fat soluble vitamins,” she says. Because two eggs only have 12 to 14 grams of protein and to hit 30 grams you would need to eat 5, she recommends combining eggs with other protein sources. “Eggs have perfectly balanced macronutrients. The whites are nearly all protein, while the yolks are rich in those healthy fats, vitamins, minerals, and antioxidants,” she says. This makes them great for controlling blood sugar.

Greek Yogurt

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

Number three, Greek yogurt. “This is another fantastic food for boosting your protein intake,” she says. “Greek yogurt has nearly twice the protein content of regular yogurt, which is why I recommend it specifically.” To get to 30 grams of protein, you need to have roughly two cups of yogurt. “This might sound like a lot, but again, if you mix it with other protein sources, if you incorporate it into your cooking, Greek yogurt can be a good alternative for making things.”

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Chicken

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

Number four, chicken. “Chicken is a go-to protein source for many, and I understand why,” she says. “It's versatile, easy to cook with and rich in protein. 30 grams is about four ounces or 113 grams. “And this is for chicken breast. If you're having chicken that's a little bit more fatty. So something like chicken thigh, you're gonna have to have a little bit more because there's more fat and a little bit less protein just based on weight,” she says. “Chicken thighs with the skin are a great option because they provide not only protein, but the skin also provides collagen. Collagen is a type of protein that's essential for maintaining the health of our skin, hair, nails, joints, and connective tissue. As we age, our bodies produce less and less collagen, and this is why our skin starts to wrinkle. This is why sometimes our hair can fall out. It all comes back to less collagen as we age.”

Wild Caught Salmon

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Number five, wild caught salmon. “Another fantastic protein source, which also comes with a lot of healthy fat. And omega-3s in particular, the Omega-3 fatty acids, DHA and EPA are crucial for reducing inflammation in the body, which can be beneficial for weight loss and insulin resistance,” she says. “To get 30 grams of protein, you need about five ounces or 140 grams of salmon, basically a filet of salmon and you should be good.”

RELATED:8 Foods I Will Never Eat Again After Losing 110 Pounds

Whey Protein

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

Number six, whey protein powder. “If you are finding it difficult to meet that one gram of protein per pound of your ideal body weight in protein every single day, then protein powder can be incorporated,” she says, noting that “you want to be getting most of your protein in from whole food sources.” One scoop of high quality protein powder typically provides about 20 to 25 grams of protein. “So you need about one and a half to two scoops in order to hit that 30 gram mark,” she says. Stick to those that don't have any artificial sweeteners or added sugar.

Shellfish

fresh steamed cockles, boiled cockles in ceramic plate on old white wood texture background, easy seafood recipe menu, blood cockleShutterstock

Next up, shellfish. “Shrimp, oysters, and scallops are all excellent sources of protein,” she says. Because they are leaner, “make sure you're adding fat. You can add a nice grass-fed butter or something along those lines and olive oil,” she notes. “To get 30 grams of protein, you'll need about six ounces or 170 grams of cooked shrimp. Shellfish are extremely high in other micronutrients as well, one of which is selenium, which is vital for proper thyroid function and zinc, which plays a key role in hormone production and immune function. Oysters in particular are one of the richest sources of zinc.”

RELATED:From Size 16 to Slim: I Shed 50 Pounds Eating These Exact Delicious Meals

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

Number eight, pork. “A four ounce or 113 gram serving of cooked pork tenderloin will provide you with about 30 grams of protein. Now, quality is key when it comes to pork posture. Raised. Pork is a lot lower in inflammatory omega sixes, and this is what you wanna look out for,” she says.

Lamb

Organic Grilled Lamb Chops with Garlic and LimeShutterstock

Number nine, Lamb, “a highly underrated protein source that's very high in nutrients, along with being a great source of protein,” she explains, noting that it is “one of the richest non seafood sources of Omega-3 fatty acids and a good source of iron and creatine, which are essential for energy production and muscle health.” To get 30 grams of protein, you need to have about four ounces or 130 grams.

RELATED:Top 8 Foods You Should Eat Every Day To Improve Memory

Kangaroo

wild kangaroo in melbourne staring at cameraShutterstock

Number 10, kangaroo, “which I know might catch some of you off guard, but it's actually very common here in Australia,” she says. “Kangaroo is a red meat, but unlike beef or lamb, it's actually very lean. It's something like 99% protein. You need to have about three ounces of it in order to meet that 30 grams. Now, again, to reiterate, because kangaroo is so lean, you really need to make sure you're getting it with enough fat. You can do this by cooking it in some olive oil or serving it with a side of avocado or some roasted nuts.” 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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Nutrition & Diet

10 Underrated High-Protein Foods to Melt Fat

Mike Diamonds DoctorMike28
5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By
Copyright Doctor Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages.

As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.

Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

The Golden Formula for Getting Lean

The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.

Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.

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

1. Reduced Carb Wraps: The Diet Game-Changer

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.

With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.

The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

2. Shellfish: Compact Protein Powerhouses

Frozen, boiled shrimp. Texture King prawns background. Seafood on the counter. Fish market. Close-up shot of seafood. Photo of shrimp in a supermarket. Wholesale of seafood. High quality photoShutterstock

"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.

You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.

Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

3. Biltong: The Ultimate Protein Snack

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."

This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.

Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.

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

4. Lentils: Plant-Based Protein Champion

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Though Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.

What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

5. Edamame: The Complete Protein Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.

Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.

Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

6. Egg Whites: The Lean Protein Source

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

While whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."

The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.

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

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.

Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

8. Protein Ice Cream: The Healthy Indulgence

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."

Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.

"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

9. Protein Milk: The Daily Staple Upgrade

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.

This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.

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

10. Canned Tuna: The Forgotten Protein Superfood

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

Dr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."

The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.

For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

Conclusion: Protein Is Your Secret Weapon

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

Adding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.

Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

Nutrition & Diet

10 Protein Foods Burn Fat Without Losing Muscle

Ivana Chapman
Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
Christopher Roback
By Christopher RobackFeb 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Struggling to hit your protein targets without blowing your calorie budget? You're not alone. Whether you're trying to shed those stubborn last few pounds or completely transform your physique, protein intake can make or break your results. Ivana Chapman, a BSc in Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International Karate athlete and Canadian National Natural Bikini Competitor, shares her expert insights on optimizing protein intake for maximum fat loss. With over 60,000 YouTube followers, Ivana has helped thousands achieve their fitness goals through smart nutrition strategies. Read on to discover how to strategically incorporate high-protein foods that will keep you satisfied while torching fat.

Why Lean Protein Matters: Beyond Burgers and Steaks

"A high protein diet doesn't necessarily mean that you'll lose weight," Ivana points out in her video. "If you're getting your protein with greasy burgers or fatty steaks, it's going to be hard to keep your calories down." She explains that to maximize fat loss, you need to prioritize lean protein sources—those lower in fat with more protein per calorie. This approach allows you to maintain muscle while creating the calorie deficit necessary for fat loss.RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Classic Protein Powerhouses: Chicken Breast, Eggs, and Whey

Grilled chicken breasts and vegetablesShutterstock

Most fitness enthusiasts are already familiar with certain protein staples. "My regular protein sources are chicken breast, which has about 35 grams of protein per 150 gram serving, Greek yogurt and cottage cheese, eggs and egg whites of course," says Ivana. She also mentions occasionally using whey protein powder after workouts, which provides 27 grams of protein per scoop with only 110 calories—an efficient protein-to-calorie ratio for those tracking their intake closely.

Greek Yogurt & Cottage Cheese: Choosing the Right Fat Percentage

Woman hold bowl with cottage cheese, close upShutterstock

When it comes to dairy products, not all options are created equal. "Greek yogurt has more protein than regular yogurt, but you'll also want to look at the percentage of milk fat because that will affect the calories per protein serving," Ivana advises. She compares different fat percentages in Greek yogurt: an 8% fat version provides 8 grams of protein for 270 calories, while a 0% version delivers 17 grams of protein for just 100 calories. Ivana personally prefers 2% versions as a compromise between taste satisfaction and nutrition profile.

Fairlife: The High-Protein Milk Game-Changer

container,Fairlife, milk,grocery, store.food,shopping,supermarketShutterstock

"One protein source that you might not have thought about is high-protein milk," Ivana shares. She recommends Fairlife milk, which is lactose-free and offers 14 grams of protein per cup with just 130 calories. Ivana starts her mornings with a matcha latte made with this milk, sometimes adding extra protein to reach about 25 grams per serving. There are also 1% and 0% versions available for those wanting even more protein per calorie.

Scallops, Shrimp & White Fish: Seafood Protein Treasures

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen backgroundShutterstock

While tracking her macros, Ivana discovered some surprisingly protein-rich seafood options. "I realized how high scallops are in protein for low calories," she notes, adding that "six oysters is less than 60 calories with about six grams of protein." While fresh seafood isn't always convenient for daily meals, Ivana suggests considering options like shrimp for stir-fries or cocktails (avoiding battered versions), shrimp rings for easy snacking, and lean white fish like cod, haddock, and sole. She cautions about mercury levels in certain fish, recommending limiting chunk light canned tuna to three times weekly and avoiding larger predatory fish entirely.RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Jerky & Meat Sticks: Protein On-The-Go

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

For on-the-go protein, Ivana recommends jerky and meat sticks. "Be careful of the sodium level and try not to rely on these too much because they're highly processed meat," she cautions. However, she notes that there are increasingly more options made from better-quality meat sources. These can be convenient protein boosters when you need something portable.

Tofu & Edamame: Plant-Based Protein Stars

Organic,Raw,Soy,Tofu​16. TofuShutterstock

"One of the best plant-based sources of protein is tofu," Ivana states. With about 12 grams of protein per 100 grams for approximately 120 calories, tofu absorbs the flavors of other ingredients and sauces, making it versatile for stir-fries and other dishes. She particularly enjoys lemongrass-flavored tofu in salads from a local delivery place, demonstrating how protein sources can be incorporated into convenient meal options.

3, 4, or 5 Meals: Spreading Your Protein Throughout the Day

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

Regarding protein timing, Ivana believes in consistency. "It's helpful to have protein with every meal. It doesn't matter how many meals you decide to have," she explains. While the minimum for a fat loss or body recomposition diet is typically three meals daily, she recommends thinking about protein first when planning meals. Using her personal example of 140 grams daily (appropriate for someone weighing around 200 pounds), Ivana shows how to distribute this across different meal frequencies: 35 grams per meal for four meals, 47 grams for three meals, or 28 grams for five meals.RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

The 10x Protein Test: Parmesan, Bocconcini & Beyond

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,BackgroundShutterstock

Ivana shares a simple trick to determine if a food is truly high in protein. "Look at the amount of protein in the serving and add a zero to the end. If the calories are equal or less than the amount of protein with the zero, it passes," she explains. For example, if a food has 8 grams of protein, it should have no more than 80 calories to pass this test. She demonstrates with several examples: bocconcini cheese (8g protein/70 calories—pass), high-protein milk (16g protein/120 calories—pass), and parmesan cheese (6g protein/60 calories—pass). This quick calculation helps identify truly protein-dense foods.

Beans, Lentils & Chickpeas: Supplemental Protein Sources

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Not all protein sources need to be "pure" protein foods. "You can also consider adding supplemental sources of protein," Ivana suggests, referring to foods that contribute meaningful protein along with other nutrients. These include chickpeas, lentils, black beans, green peas, black-eyed peas, edamame, and soybeans. While not as protein-dense as animal sources, they add fiber and can boost total protein intake when combined with main protein sources. For example, Ivana recommends adding black beans to lean turkey nachos for a protein boost.

Salmon & Steak: Balancing Fattier Protein Choices

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Despite her emphasis on lean protein, Ivana doesn't suggest eliminating fat entirely. "Don't misunderstand me with the lean protein idea, it doesn't mean that you can't enjoy some fattier protein choices like steak or salmon," she clarifies. Instead, she recommends having them less frequently, in smaller portions, and balancing them with leaner options to manage total daily calories. She reminds readers that some fat is essential for absorbing fat-soluble vitamins and supporting hormonal health.RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Conclusion

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Focusing on protein-rich foods is one of the most effective strategies for fat loss. By prioritizing lean protein sources, applying the 10x protein test, and distributing protein intake throughout the day, you can manage hunger, preserve muscle, and enhance your body's fat-burning capacity. As Ivana emphasizes, "When you're getting enough protein, it helps you manage your appetite in a calorie deficit, and you also support muscle protein synthesis." Additionally, protein increases the thermic effect of food, boosting your daily energy expenditure and making it easier to maintain a calorie deficit. With these strategies, you'll be well-equipped to transform your body composition and achieve sustainable fat loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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.

Nutrition & Diet

30 Best Protein Foods That Melt Fat Quickly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Tired of eating the same protein foods while seeing minimal results? You might be choosing the wrong proteins. Not all protein sources are created equal – some can actually help accelerate your fat loss, while others might be holding you back.

"It's really important to eat enough protein to help prevent ruining your metabolism while you lose weight. But some protein-rich foods are a lot better at doing this than others," explains Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance and 600,000 subscribers following her tips on YouTube.

Looking to boost your protein intake while losing weight? This ranking breaks down the best protein sources from good to absolute best. Let’s start with the basics:

30. Quinoa

"Quinoa is often praised as a protein powerhouse, but the numbers tell a different story," Autumn says in her post. With just 8 grams of protein and 34 grams of net carbs per cup when cooked, it's not the protein champion many believe it to be. While it's nearly a complete protein, Autumn notes its DIAZ score (protein absorption rate, which tells us how effectively your body can use the protein to build and maintain lean muscle.) is relatively low.

29. Almonds

Almonds in ceramic bowl on wooden background. Selective focus.Shutterstock

Despite their healthy reputation, almonds don't pack the protein punch many expect. Autumn explains that their protein quality is so low it's barely measurable, making them better suited as a healthy fat source than a protein source.

28. Peanuts

Raw peanuts or arachis, nuts,

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"You only get 7 grams of protein for about 190 calories of peanuts," Autumn points out. Compare this to beef, which provides 27 grams of protein for the same calories. Plus, peanuts are low in crucial nutrients like zinc, iron, and vitamin A.

27. Regular Yogurt

Spoon with thermostat yogurt in a girl's handShutterstock

While nutritious, regular yogurt offers just 5-7 grams of protein per cup, Autumn notes. That's significantly less than its concentrated cousin, Greek yogurt, making it a less efficient protein source for weight loss. Moving Up: The Decent Options

26. Seitan

seitan or vegan meat sliced with spices such as oregano, pepper, garlic, and parsley.

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Made from wheat protein, seitan offers a decent amount of protein but falls short in several areas. "It's incomplete protein with a lower DIAZ score," Autumn explains, "and it's notably nutrient-poor compared to other options."

25. Beans (General Category)

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

While beans provide some protein, Autumn points out their inefficiency: "To get 28 grams of protein from black beans, you're also consuming 54 grams of net carbs and 482 calories." This high carb-to-protein ratio makes them less ideal for weight loss goals.

24. Seeds (General Category)

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Hemp seeds lead this category with a moderate DIAZ score. "Seeds can provide some valuable nutrients," Autumn says, noting that pumpkin seeds offer magnesium while hemp seeds provide plant-based omega-3s.

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

23. Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

One cup of cooked chickpeas provides 15 grams of protein alongside 33 grams of net carbs. Autumn appreciates their fiber content and nutrients like folate, iron, and zinc, though she notes the minerals aren't as bioavailable as in animal sources.

22. Ezekiel Bread

Freshly baked Ezekiel Bread / Bible Bread sliced, French Stick, Chilli, Cheese, Halloumi, Tomato. Bread bun.

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This sprouted grain bread stands out from regular bread with about 10 grams of protein per two slices. "The fermentation and sprouting process makes nutrients more absorbable," Autumn explains, though she notes its DIAZ score isn't well documented.

21. Buckwheat

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

While it's a complete protein with a decent DIAZ score, buckwheat's numbers are modest: 6 grams of protein per cup cooked, with 29 grams of net carbs. Autumn appreciates its medium glycemic load, making it a reasonable choice when whole grains are desired. Now let’s move to middle tier.

20. Pea Protein Powder

Plant base protein Pea Protein Powder in plastic scoop with fresh green Peas seeds on white Background, isolated copy space.

Shutterstock

"The DIAZ scores for pea protein are mixed," Autumn notes. While it's high in protein, she's observed digestive issues in many clients, and it lacks the nutrient density of whole foods.

19. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Though not typically thought of as a protein source, oysters offer about 11 grams of protein per 4 ounces. "They're one of the best sources of vitamin B12," Autumn highlights, though their relatively low protein density keeps them from ranking higher.

18. Yellow Split Peas

Uncooked, split, yellow peas in bowl. Dry peas grains. Top viewShutterstock

With 16 grams of protein and 20 grams of net carbs per cooked cup, yellow split peas offer a better protein-to-carb ratio than many plant sources. Autumn notes their decent DIAZ score and good folate content.

17. Soy Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Ranking higher than pea protein due to its better DIAZ score, soy protein powder still falls short of animal-based options. "It's a decent choice for plant-based dieters," Autumn says, "but like all powders, it lacks the nutrient complexity of whole foods." Now the list is getting serious.

16. Tofu

Organic,Raw,Soy,TofuShutterstock

While you need about 9 ounces to get 30 grams of protein, tofu's complete amino acid profile makes it noteworthy. "It's a versatile option for plant-based eaters," Autumn explains, though she prefers its fermented cousin, tempeh.

15. Edamame

Edamame,boiled green soybeans with saltShutterstock

One cup provides 12 grams of complete protein with only 3 grams of net carbs. While not fermented like tempeh, Autumn appreciates its whole-food status and nutrient profile.

14. White Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

Lean and protein-rich, white fish earns its spot with high protein content and good digestibility. Though lower in some nutrients compared to fatty fish, Autumn notes it's an excellent low-fat protein source.

13. Whey Protein

low key scoop up whey protein, selective focusShutterstock

"Whey protein is an excellent way to boost protein intake," Autumn states. While it lacks the full nutrient profile of whole foods, its high DIAZ score and protein density make it valuable for meeting protein goals.

12. Lamb

Organic Grilled Lamb Chops with Garlic and LimeShutterstock

Rich in nutrients and high in protein, lamb only ranks slightly lower than some other meats due to its higher fat content. "Four ounces of lamb provides 25 grams of protein and 22 grams of fat," Autumn explains, noting this affects its protein density. And finally time for elite tier: the best of the best.

11. Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Leading the plant-based category, fermented tempeh offers improved nutrient availability and digestibility. "Its fermentation process makes it one of the most beneficial forms of soy," Autumn emphasizes.

10. Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,Shutterstock

High DIAZ score and lean protein content put turkey near the top. Autumn notes its decent choline content, though it's somewhat lower in zinc and iron than red meat.

9. Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

"The protein content varies significantly by cut," Autumn explains. Leaner cuts like pork loin offer excellent protein density and valuable nutrients like choline and zinc.

8. Chicken

fresh chicken breast raw on cutting boardShutterstock

A classic for good reason, chicken offers excellent protein density and a high DIAZ score. While not as nutrient-dense as some red meats, its lean profile makes it a weight loss favorite.

7. Eggs

Fresh chicken eggsShutterstock

"Eggs are essentially a multivitamin," Autumn declares. Rich in choline, vitamin K2, and vitamin A, eggs only rank below the top tier due to their moderate protein content (5-7 grams per egg).

6. Venison

Traditional barbecue leg of venison sliced and served with herbs as close-up on rustic black board with copy space

Shutterstock

Lean and nutrient-rich, venison combines high protein content with an impressive nutrient profile. Autumn places it among the top choices for its excellent protein quality and density.


RELATED:20 Superfoods for People Over 50

5. Greek Yogurt/Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

These dairy powerhouses offer impressive protein content (20-25 grams per cup) along with calcium and other nutrients. "They're also generally well-tolerated by those with lactose sensitivity," Autumn notes.

4. Fatty Fish (Salmon, Sardines, Anchovies)

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Combining high-quality protein with essential omega-3 fatty acids, these fish varieties offer outstanding nutritional value. "They're providing protein plus nutrients that are hard to get elsewhere," Autumn emphasizes.

3. Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

"Shrimp is one of those sneaky sources of protein that's actually very nutrient dense," Autumn reveals. Ranking among the top eight most nutrient-dense foods in research, shrimp combines excellent protein quality with impressive nutrient content.

2. Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

Nearly identical to beef in protein quality and nutrient density, bison earns its spot near the top. Autumn appreciates its excellent DIAZ score and comprehensive nutrient profile.

1. Beef

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

Taking the top spot, beef combines excellent protein density, superior DIAZ score, and outstanding nutrient richness. "It's been rated one of the most nutrient-rich foods available," Autumn concludes, noting its particular value for iron and zinc content.

Remember: The best protein choice for you depends on your individual needs, preferences, and dietary restrictions. Use this ranking as a guide while considering your personal health goals and dietary requirements.

Why These Proteins Work Better Than Others

Autumn evaluates protein sources using three game-changing factors that determine their fat-melting potential:

The Absorption Factor

"We can't just look at how much protein is in something – we need to know how well we actually absorb it," Autumn explains. This is measured by the DIAZ score, which tells us how effectively your body can use the protein to build and maintain lean muscle.

The Density Secret

Some foods marketed as "high-protein" actually require you to eat a lot more calories to get meaningful protein amounts. For example, Autumn points out that "you get 27 grams of protein for the same calories with beef compared to just 7 grams from peanuts."

The Nutrient Multiplier

Foods that combine high protein with essential nutrients help optimize your metabolism. "We need to make sure that it's nutrient dense because that's going to make sure that we're actually living our healthiest possible lives while we're also achieving a weight loss goal," Autumn emphasizes.

Animal vs Plant Proteins: What You Need to Know

The Animal Protein Advantage

"All animal sources of protein except for collagen are going to be high DIAZ," Autumn reveals. This means your body can use these proteins more effectively for building and maintaining muscle while losing fat.

Plant Protein Truth

While plant proteins can support your goals, Autumn notes that "all of these are generally going to have a lower DIAZ score." This doesn't mean you should avoid them – just choose wisely and know how to combine them effectively.

Making These Proteins Work for Fat Loss

For optimal results, Autumn recommends:

  1. Choose proteins from the top tiers whenever possible
  2. Combine lower-ranked plant proteins to create complete protein profiles
  3. Time your protein intake strategically throughout the day
  4. Focus on the most nutrient-dense options for your calories.

The Bottom Line

Your protein choices can make or break your fat loss results. "If you're trying to get more protein, focus on the sources that give you the most bang for your nutritional buck," Autumn advises. By choosing from these ranked proteins and understanding how to use them effectively, you can optimize your body's fat-burning potential while maintaining lean muscle.

Remember: The best protein choice is one that you'll consistently include in your diet. Use this ranking as your guide to make informed decisions about which proteins will best support your fat loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Abbey_Sharp25
Copyright Abbey Sharp/YouTube
Christopher Roback
By Christopher RobackJan 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.

The Science Behind Protein and Muscle Growth

"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.

Switch Your Carbs for Muscle Gains

Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.

The Bone Broth Protein Switch

"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Power Up Your Morning Routine

For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."

The White Bean Power Move

"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.

Upgrade Your Post-Workout Toast

Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

The Smoothie Muscle Builder

"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.

Oatmeal for Muscle Growth

Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.

Transform Your Protein Dips

For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

The Ultimate Recovery Meal

Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Follow:
✓Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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 to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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