Skip to content
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.

10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

A diet expert dishes on the best foods for weight loss.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Young woman eating a healthy salad after workout.
Shutterstock/NDAB Creativity
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.

If you are trying to lose weight, figuring out the best foods to eat that will fill you up, give you the nutrients you need, and actually taste good can be tricky. Luckily, there are a bunch of options that check all three boxes. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, put together a list of 10 “diet foods” that are worth the hype.


1. Protein Powder

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

Collingwood is a huge fan of protein powder, “especially whey based powder,” she says. “But if you are a vegan or have an allergy to milk then plant based proteins are also great.” She addds that “you can boost your protein intake easily by at least 20-30 grams with just one scoop added to a smoothie or mixed into other foods like baked goods or oatmeal.”

Related: I Lost 45 Pounds With This Simple Meal Plan

2. Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruits, a “traditional diet food” is “tart yet sweet and refreshing,” says Collingwood. “I love peeling a whole grapefruit and enjoying it section by section. It is packed with antioxidants and Vitamin C.”

3. Chicken Breast

fresh chicken breast raw on cutting boardShutterstock

Another traditional diet food, skinless chicken breast is “about as low in fat and high in protein as a meat can get,” Collingwood says. “It is extremely versatile and can be included in just about any lunch or dinner!”

4. Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Super high in antioxidants and fiber, broccoli is delicious and filling, Collingwood maintains. “You can eat a large volume without contributing a lot of calories and it is delicious raw or cooked.”

5. Diet Soda

Aluminum,Cans,Of,Soda,Shutterstock

“With zero calories and lots of fizz, diet sodas don’t have any nutritional value but they do have great taste and can satisfy that craving for a bubbly sweet beverage,” says Collingwood.

6. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

“Part of the legume family, lentils along with other dried beans (black beans, chickpeas, etc) are a mix of fiber and protein with lots of B Vitamins and antioxidants,” Collingwood reveals. “They truly are one of the healthiest foods on the planet.”

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

7. Cabbage

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

There’s a reason why the traditional cabbage soup diet has come and gone throughout the years as a go-to diet staple. “Mix cooked cabbage with a ton of veggies for a delicious and filling soup,” Collingwood recommends. “Cabbage can also be made into sauerkraut which is an amazing fermented food good for the gut microbiome.”

8. Green Tea

Japanese green teaShutterstock

“Calorie free and high in antioxidants, green tea doesn’t burn more calories like is sometimes claimed, but it can be a nice way to warm up and enjoy a morning hot beverage,” says Collingwood.

9. Oatmeal

Healthy Breakfast - Oatmeal with dried fruit s.Shutterstock

Oatmeal offers a lot of bang for the buck. “Oats are a whole grain and are really a comfort food and can be enjoyed hot or cold as overnight oats,” says Collingwood. “Combine oats with milk for added nutritional value and top with fresh or dried fruit and a few chopped nuts.”

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

10. Chili Peppers

Raw Red Organic Hot Finger Peppers in a BasketShutterstock

The claims are that hot peppers will raise your metabolism and burn fat. “While that might be true, the actual number of calories is insignificant. But hot peppers (if you enjoy spicy food) can add a lot of flavor to a dish without added calories,” Collingwood says.

💪🔥Body Booster: Eating foods that are high in protein and fiber will fill you up and keep you feeling full longer, making them great dietary goals.

More For You

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Evidence-Based

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

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

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

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

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

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

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

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Young woman eating a healthy salad after workout.
Shutterstock/NDAB Creativity
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.

If you are trying to lose weight, figuring out the best foods to eat that will fill you up, give you the nutrients you need, and actually taste good can be tricky. Luckily, there are a bunch of options that check all three boxes. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, put together a list of 10 “diet foods” that are worth the hype.


1. Protein Powder

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

Collingwood is a huge fan of protein powder, “especially whey based powder,” she says. “But if you are a vegan or have an allergy to milk then plant based proteins are also great.” She addds that “you can boost your protein intake easily by at least 20-30 grams with just one scoop added to a smoothie or mixed into other foods like baked goods or oatmeal.”

Related: I Lost 45 Pounds With This Simple Meal Plan

2. Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruits, a “traditional diet food” is “tart yet sweet and refreshing,” says Collingwood. “I love peeling a whole grapefruit and enjoying it section by section. It is packed with antioxidants and Vitamin C.”

3. Chicken Breast

fresh chicken breast raw on cutting boardShutterstock

Another traditional diet food, skinless chicken breast is “about as low in fat and high in protein as a meat can get,” Collingwood says. “It is extremely versatile and can be included in just about any lunch or dinner!”

4. Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Super high in antioxidants and fiber, broccoli is delicious and filling, Collingwood maintains. “You can eat a large volume without contributing a lot of calories and it is delicious raw or cooked.”

5. Diet Soda

Aluminum,Cans,Of,Soda,Shutterstock

“With zero calories and lots of fizz, diet sodas don’t have any nutritional value but they do have great taste and can satisfy that craving for a bubbly sweet beverage,” says Collingwood.

6. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

“Part of the legume family, lentils along with other dried beans (black beans, chickpeas, etc) are a mix of fiber and protein with lots of B Vitamins and antioxidants,” Collingwood reveals. “They truly are one of the healthiest foods on the planet.”

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

7. Cabbage

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

There’s a reason why the traditional cabbage soup diet has come and gone throughout the years as a go-to diet staple. “Mix cooked cabbage with a ton of veggies for a delicious and filling soup,” Collingwood recommends. “Cabbage can also be made into sauerkraut which is an amazing fermented food good for the gut microbiome.”

8. Green Tea

Japanese green teaShutterstock

“Calorie free and high in antioxidants, green tea doesn’t burn more calories like is sometimes claimed, but it can be a nice way to warm up and enjoy a morning hot beverage,” says Collingwood.

9. Oatmeal

Healthy Breakfast - Oatmeal with dried fruit s.Shutterstock

Oatmeal offers a lot of bang for the buck. “Oats are a whole grain and are really a comfort food and can be enjoyed hot or cold as overnight oats,” says Collingwood. “Combine oats with milk for added nutritional value and top with fresh or dried fruit and a few chopped nuts.”

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

10. Chili Peppers

Raw Red Organic Hot Finger Peppers in a BasketShutterstock

The claims are that hot peppers will raise your metabolism and burn fat. “While that might be true, the actual number of calories is insignificant. But hot peppers (if you enjoy spicy food) can add a lot of flavor to a dish without added calories,” Collingwood says.

💪🔥Body Booster: Eating foods that are high in protein and fiber will fill you up and keep you feeling full longer, making them great dietary goals.

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color background
Shutterstock

Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

Black woman eating olivesShutterstock

“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

Jar with peanut butter on peanut background, close upShutterstock

“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessShutterstock

He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

Women housewife with cart shopping in supermarketShutterstock

Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

Grilled chicken thighs.Shutterstock

“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you eating “clean” but can’t seem to achieve the body composition results you are striving for? Fun fact: Just because food is “clean” doesn’t mean it is going to help you lose weight or build muscle. In fact, lots of “clean” foods might be making you eat more. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a recent post, she revealed 10 “clean” foods she replaced with “satiety-boosting food” that helped her achieve her body goals.


Many “Clean” Foods Won’t Keep You Full

“It doesn’t matter if your granola is Keto or Paleo…It still has a million calories, virtually no protein, and won’t keep you full for more than 2 hours,” she writes in her post. “So if you’re starting your day with coconut yogurt and ‘clean’ granola - not only are you missing an opportunity to stimulate your muscle tissue (which matters for so much more than a toned physique)...But you’re also EXTREMELY likely to have unstoppable binges in the evening!”

She Reveals That She Used to Eat Foods She Thought Were Clean Daily

“Ladies, I’ve been down, ‘but I eat so clean’ road before, and it led me absolutely nowhere,” she continues. “I used to eat these ten foods almost every day, and yet struggled to get the body composition that matched how active I was and how healthy I ate.”

Here Are the 10 She Tries to Avoid Now

  1. Nut butter
  2. almond flour
  3. chia seeds
  4. paleo granola
  5. full-fat coconut milk
  6. olive oil
  7. my healthy homemade dressing
  8. coconut oil
  9. grass-fed butter
  10. coconut yogurt.

You Don’t Need to Eliminate But Limit Them

She stresses that elimination isn’t necessary. “I don’t necessarily avoid the foods above, but I measure them and don’t rely on them to keep me full on their own,” she says.

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Now, She Eats Food That Has More Protein and Fiber

“Here are ten foods I used to avoid or not eat regularly that I now eat almost daily and ACTUALLY give the health & results I want,” she continues. “The difference? MORE satiety, MORE volume, MORE protein, and MORE fiber, to optimize my SATIETY so I don’t struggle to stay within my calories.”

Here Are 10 Foods She Eats Daily

  1. Whey protein pancakes
  2. extra lean ground beef
  3. extra lean ground turkey
  4. mixing egg whites with whole eggs
  5. top sirloin instead of ribeyes
  6. low-fat yogurt
  7. cottage cheese
  8. oats & oat flour
  9. lots of high-fiber starchy vegetables
  10. apples, bananas, and fruit in general (not just berries).

You Also Need to Make Sure You Are Eating Enough Protein

In another post, she reveals some common protein mistakes people make. The first? Not eating enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of QUALITY PROTEIN, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

And, That You Are Choosing High Fat Proteins

Another faux pas you might be making is choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Or, Assuming That All You Need to Do Is Increase Protein

Sarah also emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

You Also Shouldn’t Be Relying Too Much on Protein Bars and Shake

She also points out that protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Finally, Salad Isn’t Always the Best Choice

She also points out that sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might be a mistake. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Meghan Garcia-Webb
I'm an Obesity Doctor and these are 4 Things You Must Know Before You Quit Ozempic
Copyright Meghan Garcia-Webb/YouTube
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.

Starting a new medication can be both exciting and nerve-wracking, especially when it comes to weight management treatments that have received so much media attention. Dr. Meghan Garcia-Webb, a Boston-based physician board-certified in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, has guided patients through their GLP-1 weight loss journeys. "I've helped hundreds of patients lose weight, and I'm here to help you too," says Dr. Meghan, who prescribes FDA-approved medications like semaglutide, tirzepatide, and liraglutide daily. Her frontline experience offers invaluable insights about what actually happens during that crucial first month on GLP-1 medications—information that can help set realistic expectations for your own weight loss journey.

Everyone's Experience Is Different

The first thing Dr. Meghan wants you to understand is that reactions to GLP-1 medications vary dramatically from person to person. "For the GLP-1 medications, I find that it's very hard to predict. People are all over the map," she explains. Unlike some medications that produce relatively consistent side effects across patients, GLP-1 medications affect each person uniquely. Dr. Meghan notes that she might see one patient with no side effects and the very next patient with numerous challenges, which makes it impossible to predict exactly how you'll respond until you try it yourself.

Some People Experience No Side Effects

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Believe it or not, many patients sail through their first month with minimal discomfort. "Some people are just so lucky and they really don't have any of the bad side effects," Dr. Meghan shares from her clinical experience. These fortunate individuals notice decreased appetite and begin losing weight without struggling with nausea or digestive issues. Dr. Meghan has even seen "super responder" patients who lose as much as 10 pounds in their first month. If you're hesitant to start your prescribed medication, remember that you could be among those who experience a smooth transition.

When Side Effects Hit Hard

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

At the opposite end of the spectrum, a small percentage of patients have severe initial reactions. "I do have a very small percentage of people that will call me after they start it. And they're like, did I get food poisoning?" Dr. Meghan reveals. These individuals might experience intense nausea, vomiting, or diarrhea that can be mistaken for a stomach virus. Though this represents a minority of cases in Dr. Meghan's practice, she recommends starting your first dose on a Friday, giving yourself weekend recovery time if you happen to experience stronger side effects.

Most People Have Manageable Symptoms

Door handle open to toilet can see toilet​Nighttime Bathroom TripsShutterstock

The majority of Dr. Meghan's patients fall somewhere in the middle with what she describes as "annoying, but manageable side effects." You might experience mild stomach upset, slight fatigue, or minor bowel issues while simultaneously noticing positive changes in appetite control. "Usually what happens though, is some sort of flavor of, yeah, I didn't feel great. I had a little stomach upset... but their appetite also got better. They weren't eating as much. The food noise really disappeared," Dr. Meghan explains. For most patients, these benefits outweigh the temporary discomfort.

Your Experience May Change With Each Dose

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

Dr. Meghan has observed that reactions often shift as patients increase their medication doses. "For some reason, the tirzepatide 7.5 seems to be a weird dose for people," she notes, pointing out that patients frequently report plateaus or increased side effects at this specific level. Some find that side effects intensify with dose increases then gradually improve, while others experience fewer issues as their body adapts over time. Dr. Meghan emphasizes that this variability is normal and part of finding your optimal treatment level.

The First Month Is About Adjustment, Not Results

Overweight woman discussing test results with doctor in hospital​ The Importance of Medical SupportShutterstock

The primary goal during your first month isn't weight loss—it's allowing your body to adapt to the medication. "These first initial doses are really just to get your body used to the medication," Dr. Meghan stresses. While some patients lose significant weight immediately, many don't—and that's completely normal. Dr. Meghan reassures patients that losing just a pound or two in the first month isn't concerning as the medication journey has just begun. She evaluates early success not by pounds lost but by whether the medication is tolerable enough to continue.

Don't Compare Your Journey To Others

sad woman near window thinking​Difficulty ConcentratingShutterstock

Dr. Meghan strongly advises against measuring your progress against other patients, celebrities, or social media success stories. "Don't compare yourself to other people that you know are taking it or that you've heard about on the news or social media," she cautions. The varied response patterns mean someone struggling with side effects might still achieve excellent long-term results. Dr. Meghan emphasizes that different experiences don't necessarily indicate different outcomes—they're simply part of the "regularly irregular" nature of GLP-1 medications that makes each patient's journey unique. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Elizabeth Skordinsk countessofshopping Countess of Shopping
Copyright countessofshopping/Instagram
Evidence-Based

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

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

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

Balancing nutrition while dealing with appetite suppression can feel like navigating uncharted territory. For Elizabeth Skordinski, this challenge became a reality when she began her Mounjaro (tirzepatide) journey that led to an impressive 47-pound weight loss. While the medication helped control her appetite, Elizabeth quickly discovered that thoughtful food choices and proper hydration were critical for managing side effects and maintaining energy. Follow along with Elizabeth's daily routine to discover practical, protein-rich meal ideas and simple hydration hacks that can make your own weight management journey more successful, whether you're using medication or not.

Starting the Day Right with Hydration

Staying hydrated is crucial when taking Mounjaro, and Elizabeth starts her day with intention. "I'm completely obsessed with LMNT Electrolytes," Elizabeth shares as she describes her morning routine beginning with a big glass in her 40-ounce Stanley tumbler. She pairs this with black coffee to kickstart her day. The electrolyte blend, containing 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, has helped Elizabeth manage common Mounjaro side effects like headaches and fatigue.

Electrolyte Ice: A Game-Changer for Flavor

When appetite is suppressed by Mounjaro injections, finding exciting ways to stay hydrated becomes essential. "I really found that I need to have foods each day that I'm excited about because I can't eat that much because of the Mounjaro injection," Elizabeth explains. She creates flavored ice using LMNT electrolyte packets in raspberry and watermelon flavors (her favorites) as well as citrus options. Using special ice molds for round ball and nugget ice shapes, Elizabeth makes hydration more appealing while ensuring she replaces electrolytes lost through daily activities and exercise.

Protein-Packed Sous Vide Egg Bites

Getting enough protein is a priority on Mounjaro, and Elizabeth has a smart solution. "Protein, protein, protein is the name of the game with Mounjaro weight loss," she emphasizes while demonstrating how to make homemade sous vide egg bites similar to those at Starbucks. Using a dash egg cooker, she combines eggs, heavy cream, sausage, cheese, and fresh vegetables to create 12 protein-rich bites. Elizabeth involves her seven-year-old son in the cooking process, teaching healthy habits while preparing meals that can be frozen for easy meal prep throughout the week.

The "LA Salad": Nutrient-Dense and Satisfying

Elizabeth's midday meal showcases her approach to nutrition while on Mounjaro. "I have coined this, if you haven't heard me talk about my LA salads, then you need to know," Elizabeth says while building her creation. She starts with a generous base of organic lettuce and romaine, then adds a flavorful pineapple salsa (just 10 calories per tablespoon) as dressing. The protein comes from a mixture of 93% lean ground turkey, black beans, and pinto beans seasoned with taco mix. Elizabeth tops it with a small amount of Mexican cheese and sour cream for satisfaction, noting that beans provide filling fiber and affordable nutrition.

Smart Snacking with Protein Chips

Even snacks can be protein-focused when managing appetite on Mounjaro. "I paired this with Quest protein chips," Elizabeth mentions, showing how she enjoys just half a bag of the chips alongside her salad. She's particular about flavors, preferring the purple bag over the green variety that her son enjoys. This mindful approach to portion sizes reflects how Mounjaro has changed her relationship with food, allowing her to stop eating when satisfied rather than finishing everything on her plate.

Dinner: Balanced and Portioned

Dinner demonstrates Elizabeth's practical approach to evening meals while on tirzepatide. "I didn't eat the whole thing. In fact, I only ate half the pork chop and I ate half the vegetables because I was way too stinking full," Elizabeth shares about her dinner from a low-carb meal delivery service. Her husband (whom she calls "the Count") prepared the meal for her while she was working, showing how planning and support systems can help maintain healthy eating habits even with a busy schedule.

Protein Ice Cream: Sweet Treats Without Sacrifice

Ending the day with something satisfying doesn't mean abandoning protein goals. "I'm obsessed with protein ice cream. It's easily 20 to 40 grams of protein per serving," Elizabeth explains while starting a batch that needs to freeze for 24 hours. This thoughtful approach to dessert allows her to satisfy cravings while maintaining her nutrition priorities. She finishes her day as she started—with hydration—enjoying a decaf coffee and more water with electrolytes to support her body through the night. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Evidence-Based

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

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

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

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.