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Nutrition & Diet
✓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.

I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Lose weight with these RD-endorsed recipes.

Leah Groth
By Leah GrothOct 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Portrait,Of,Beautiful,Cheerful,Woman,With,Pumpkin,Over,Orange,Background,
Shutterstock
Leah Groth
By Leah GrothOct 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Nutrition & Diet

The terms “comfort food” and “weight loss” don’t usually go hand in hand. However, according to one nutritionist, they can. Amanda Holtzer, MS, RD, is a big fan of comfort foods, especially as the seasons change. She offered Body Network a few recommendations on how to “step up” the nutrition of your favorite fall dishes.

Chili

Homemade Turkey Chili with beans and scallions / Thanksgiving LeftoversShutterstock

“One of my all-time favorite comfort foods is chili. There’s something about a bowl of chili on a cold day that just puts my mind at ease,” Holtzer tells Body Network. “It’s warm, nourishing, and very comforting. Chili is a meal that can swing both ways - it can be a high-fat, high-calorie meal, or it can be a balanced, fiber-packed meal.”

Here Are Ways to Make It Healthier

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Here are some ways to healthify chili so that it can aid in weight loss:

  • Swap lean ground turkey for ground beef. “This will cut the saturated fat significantly while still maintaining a super high protein content,” says Holtzer.
  • Add extra veggies. “Think of chili as a blank canvas - one that you can add any and all veggies to. The more veggies you add, the more fiber - aka, the more satiating and slow-digesting the chili will be. Add as many veggies as you like - carrot, celery, onion, zucchini, broccoli, cauliflower, spinach, kale….the options are endless,” Holtzer explains.
  • Choose smart toppings. “While toppings can certainly make chili all the more enjoyable, they can also pack on a hefty amount of calories and saturated fat. Rather than sour cream, add a dollop of plain, nonfat Greek yogurt. Add some avocado slices for extra freshness. Keep the shredded cheese to about 1 tablespoon. And add some chopped shallot on top - this really takes it to the next level,” she says.

Try This Pumpkin Chicken Chili Recipe

Cut fresh ripe pumpkin on grey backgroundShutterstock

She recommends a Pumpkin Chicken Chili recipe. “This chili recipe contains ground chicken, which is a super lean source of satiating protein. It also contains black beans and butter beans - which add fiber and complex carbs,” she says.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Soup is another great fall comfort food that can pack a huge nutritional punch and aid in weight loss. “Soup is one of the most versatile meals in my opinion - soups can have countless different flavor/spice profiles, they can be plant-based or contain animal protein, they can be creamy or brothy - the list goes on,” says Holtzer.

Here Are Ways to Make It Healthier

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Here are some ways to make sure your soup is setting you up for weight loss success:

  • Include a source of protein. “By now, we all know the deal with protein - it keeps you full, and it’s ideal to include it in all meals and snacks. Soup is no exception. Including a source of protein in your soup will ensure a filling and satiating meal. Protein sources can be chicken, chicken sausage, ground turkey, lean ground beef, tofu, beans, lentils, and more,” she says.
  • Include a source of complex carbs. “Some soup recipes contain only protein and non-starchy veggies - and while I’m sure they’re delicious, omitting carbs from a meal can leave you less than satisfied. I recommend to include foods like beans, lentils, sweet potatoes, brown rice, or whole-wheat pasta,” she notes.
  • Be wary of creamy soups. “Many creamy soup recipes get their creaminess from a combination of butter, flour, and heavy cream. And while there’s nothing wrong with any of those foods, they can contribute to a higher-calorie, higher-fat soup that might not be conducive to weight loss. I recommend either sticking to more broth-based soups or finding creative ways to give the soup a creamy texture,” she explains.

Try This Creamy Chicken Soup Recipe

Creamy chicken gnocchi traditional Italian soup with bread and oilve oilShutterstock

This Creamy Chicken soup is one of her favorite soup recipes. “This soup contains chicken breasts, which provide lean protein. It also contains anti-inflammatory spices like ginger and turmeric,” she says.

Curry

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Curry is another one of her favorite cold-weather comfort foods. “Curries can be super healthy, balanced, and rich in antioxidants. But they can also be quite heavy and high in saturated fat,” she says.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Here Are Ways to Make It Healthier

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here are some ways to lighten curries up to make them weight-loss-friendly:

  • Add extra veggies. “Curries are a great vessel for getting extra veggies. And I recommend you add any and all veggies you have on hand - this will add lots of fiber and volume without adding a ton of extra calories or carbs. I recommend adding things like bell peppers, zucchini, carrots, broccoli, and spinach,” she says.
  • Use light coconut milk. “Many curry recipes call for either heavy cream or full-fat coconut milk - both of which can rack up saturated fat. I recommend swapping for light coconut milk instead,” she adds.
  • Always include a source of protein. “I like to add things like chicken, white fish, or chickpeas for protein. I also like to add PB2 powdered peanut butter to the curry for a peanutty flavor,” she suggests.
  • Be mindful of carbs. “Curries are often served with rice and naan. I recommend being mindful of the amount of carbs in the meal. If you’ve included chickpeas in the curry and are serving it over rice, I would recommend skipping the naan,” she recommends.

Try This Peanut Curry or Red Vegetable Curry Recipe

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

She loves this healthy curry recipe, using PB2 instead of peanut butter. “This recipe contains ½ cup of PB2 crunchy peanut butter powder - which adds a delicious peanut flavor without the extra calories and fat of traditional peanut butter,” she says. She also recommends a Thai Red Vegetable Curry. “This curry contains a ton of veggies - onions, carrots, cauliflower, bell peppers - all of which add tons of fiber and volume,” she says.

Muffins

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

“Who doesn’t love freshly baked muffins in the fall?” asks Holtzer. “Believe it or not, there are ways to make baked goods (like muffins) that can be part of a weight-loss meal plan.”

Here Are Ways to Make It Healthier

Shredded Zucchini in a Glass Mixing Bowl: Grated zucchini shown with a box grater and other toolsShutterstock

Here are some tips:

  • Find creative ways to add sweetness. “Rather than adding cane sugar, think of other ways you can sweeten something up. Things like mashed banana and apple sauce are great sweeteners that can replace or supplement cane sugar,” she says.
  • Add fiber wherever you can. “Adding fiber to baked goods can help to balance out the sugar content and slow down the digestion of the food, making it more blood-sugar friendly. I recommend adding things like shredded zucchini, pumpkin puree, sweet potato puree, chia seeds, and flax seeds,” she suggests.
  • Add protein. “Remember what we said about protein - when trying to lose weight, it’s important to include protein in all meals/snacks. That includes baked goods. Add things like Greek yogurt, cottage cheese, or PB2 Performance Protein Powder to your recipes,” she says.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Try These Healthy Muffin Recipes

Jar with peanut butter on peanut background, close upShutterstock

One of her favorite fall muffin recipes? These pumpkin spice peanut butter muffins are made with peanut butter powder. “These contain a cup of canned pumpkin - which adds fiber and vitamin A,” she says. Or, try peanut butter banana protein muffins. “These contain plant-based protein from the PB2 powdered peanut butter, fiber from the whole wheat flour, and sweetness from mashed bananas.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight lossweight losscarbshealthy eating

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Nutrition & Diet

7 Eating Habits That Help You Lose Weight and Feel Stronger

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyright dietdivatara/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Making minor tweaks to your daily habits can make a big difference, especially when it comes to your health. Whether you're trying to lose weight, build muscle, or fight fatigue, your eating habits play a crucial role. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s resident registered dietitian nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We recently asked her about the eating habit changes she recommends to most of her clients, and many of them are doable.

Eat More Whole Foods

Fresh fruit in the basket on the wooden table​FruitShutterstock

First, eat more whole foods. “Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and keep you full longer with fewer calories. Load up half your plate with veggies!” suggests Collingwood.

Practice Portion Control

Diet concept, portion control of saladShutterstock

Next, practice portion control. “Use smaller plates or bowls, and serve yourself appropriate portions. Avoid eating straight from the package — it’s easy to overdo it without realizing,” she suggests. “And just because it’s a ‘healthy’ food doesn’t mean you can eat unlimited portions!”

Eat Mindfully and Slowly

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.​Eat SlowShutterstock

Eat mindfully and slowly. “Pay attention to your food while eating — no distractions like phones, TV, or eating in the car. Slower eating helps you recognize fullness and reduces overeating, and you enjoy your food so much more!” she says.

Don’t Skip Meals (Especially Breakfast)

Happy couple having tasty breakfast in cafe​Don’t Skip BreakfastShutterstock

Don’t skip meals, especially breakfast. “Skipping meals can lead to overeating later. A balanced breakfast can help stabilize blood sugar and reduce cravings,” Collingwood says.

Limit Processed and Sugary Foods

Three,Bowls,Of,Cereals,And,Cereals,Scattered,Around,The,TableShutterstock

Limit your consumption of processed and sugary foods. “These are often high in empty calories and can cause spikes in blood sugar, leading to hunger crashes. Focus primarily on liquid calories. Aim to drink only calorie-free beverages unless it is milk or 100% juice,” she says.

Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Make sure to stay hydrated. “Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger — staying hydrated can prevent unnecessary snacking,” she says.

Plan and Prep Your Meals

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

“Preparing meals ahead of time helps you avoid impulse eating or relying on takeout. You’re more likely to stick to healthy choices when they’re convenient and ready to go,” she says.

BONUS TIP: Track Your Food

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

And a bonus tip? “Keep track of what you are eating with a food tracking app so you can realize in real time how you are doing on intake as the day goes on so you can increase awareness and make adjustments as the day goes on to fit into a budget,” says Collingwood. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Portrait,Of,Beautiful,Cheerful,Woman,With,Pumpkin,Over,Orange,Background,
Shutterstock
Leah Groth
By Leah GrothOct 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

The terms “comfort food” and “weight loss” don’t usually go hand in hand. However, according to one nutritionist, they can. Amanda Holtzer, MS, RD, is a big fan of comfort foods, especially as the seasons change. She offered Body Network a few recommendations on how to “step up” the nutrition of your favorite fall dishes.

Chili

Homemade Turkey Chili with beans and scallions / Thanksgiving LeftoversShutterstock

“One of my all-time favorite comfort foods is chili. There’s something about a bowl of chili on a cold day that just puts my mind at ease,” Holtzer tells Body Network. “It’s warm, nourishing, and very comforting. Chili is a meal that can swing both ways - it can be a high-fat, high-calorie meal, or it can be a balanced, fiber-packed meal.”

Here Are Ways to Make It Healthier

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Here are some ways to healthify chili so that it can aid in weight loss:

  • Swap lean ground turkey for ground beef. “This will cut the saturated fat significantly while still maintaining a super high protein content,” says Holtzer.
  • Add extra veggies. “Think of chili as a blank canvas - one that you can add any and all veggies to. The more veggies you add, the more fiber - aka, the more satiating and slow-digesting the chili will be. Add as many veggies as you like - carrot, celery, onion, zucchini, broccoli, cauliflower, spinach, kale….the options are endless,” Holtzer explains.
  • Choose smart toppings. “While toppings can certainly make chili all the more enjoyable, they can also pack on a hefty amount of calories and saturated fat. Rather than sour cream, add a dollop of plain, nonfat Greek yogurt. Add some avocado slices for extra freshness. Keep the shredded cheese to about 1 tablespoon. And add some chopped shallot on top - this really takes it to the next level,” she says.

Try This Pumpkin Chicken Chili Recipe

Cut fresh ripe pumpkin on grey backgroundShutterstock

She recommends a Pumpkin Chicken Chili recipe. “This chili recipe contains ground chicken, which is a super lean source of satiating protein. It also contains black beans and butter beans - which add fiber and complex carbs,” she says.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Soup

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Soup is another great fall comfort food that can pack a huge nutritional punch and aid in weight loss. “Soup is one of the most versatile meals in my opinion - soups can have countless different flavor/spice profiles, they can be plant-based or contain animal protein, they can be creamy or brothy - the list goes on,” says Holtzer.

Here Are Ways to Make It Healthier

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

Here are some ways to make sure your soup is setting you up for weight loss success:

  • Include a source of protein. “By now, we all know the deal with protein - it keeps you full, and it’s ideal to include it in all meals and snacks. Soup is no exception. Including a source of protein in your soup will ensure a filling and satiating meal. Protein sources can be chicken, chicken sausage, ground turkey, lean ground beef, tofu, beans, lentils, and more,” she says.
  • Include a source of complex carbs. “Some soup recipes contain only protein and non-starchy veggies - and while I’m sure they’re delicious, omitting carbs from a meal can leave you less than satisfied. I recommend to include foods like beans, lentils, sweet potatoes, brown rice, or whole-wheat pasta,” she notes.
  • Be wary of creamy soups. “Many creamy soup recipes get their creaminess from a combination of butter, flour, and heavy cream. And while there’s nothing wrong with any of those foods, they can contribute to a higher-calorie, higher-fat soup that might not be conducive to weight loss. I recommend either sticking to more broth-based soups or finding creative ways to give the soup a creamy texture,” she explains.

Try This Creamy Chicken Soup Recipe

Creamy chicken gnocchi traditional Italian soup with bread and oilve oilShutterstock

This Creamy Chicken soup is one of her favorite soup recipes. “This soup contains chicken breasts, which provide lean protein. It also contains anti-inflammatory spices like ginger and turmeric,” she says.

Curry

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Curry is another one of her favorite cold-weather comfort foods. “Curries can be super healthy, balanced, and rich in antioxidants. But they can also be quite heavy and high in saturated fat,” she says.

RELATED: 7 Ways to Reach Your Natural Weight Through Intuitive Eating

Here Are Ways to Make It Healthier

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here are some ways to lighten curries up to make them weight-loss-friendly:

  • Add extra veggies. “Curries are a great vessel for getting extra veggies. And I recommend you add any and all veggies you have on hand - this will add lots of fiber and volume without adding a ton of extra calories or carbs. I recommend adding things like bell peppers, zucchini, carrots, broccoli, and spinach,” she says.
  • Use light coconut milk. “Many curry recipes call for either heavy cream or full-fat coconut milk - both of which can rack up saturated fat. I recommend swapping for light coconut milk instead,” she adds.
  • Always include a source of protein. “I like to add things like chicken, white fish, or chickpeas for protein. I also like to add PB2 powdered peanut butter to the curry for a peanutty flavor,” she suggests.
  • Be mindful of carbs. “Curries are often served with rice and naan. I recommend being mindful of the amount of carbs in the meal. If you’ve included chickpeas in the curry and are serving it over rice, I would recommend skipping the naan,” she recommends.

Try This Peanut Curry or Red Vegetable Curry Recipe

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

She loves this healthy curry recipe, using PB2 instead of peanut butter. “This recipe contains ½ cup of PB2 crunchy peanut butter powder - which adds a delicious peanut flavor without the extra calories and fat of traditional peanut butter,” she says. She also recommends a Thai Red Vegetable Curry. “This curry contains a ton of veggies - onions, carrots, cauliflower, bell peppers - all of which add tons of fiber and volume,” she says.

Muffins

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

“Who doesn’t love freshly baked muffins in the fall?” asks Holtzer. “Believe it or not, there are ways to make baked goods (like muffins) that can be part of a weight-loss meal plan.”

Here Are Ways to Make It Healthier

Shredded Zucchini in a Glass Mixing Bowl: Grated zucchini shown with a box grater and other toolsShutterstock

Here are some tips:

  • Find creative ways to add sweetness. “Rather than adding cane sugar, think of other ways you can sweeten something up. Things like mashed banana and apple sauce are great sweeteners that can replace or supplement cane sugar,” she says.
  • Add fiber wherever you can. “Adding fiber to baked goods can help to balance out the sugar content and slow down the digestion of the food, making it more blood-sugar friendly. I recommend adding things like shredded zucchini, pumpkin puree, sweet potato puree, chia seeds, and flax seeds,” she suggests.
  • Add protein. “Remember what we said about protein - when trying to lose weight, it’s important to include protein in all meals/snacks. That includes baked goods. Add things like Greek yogurt, cottage cheese, or PB2 Performance Protein Powder to your recipes,” she says.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Try These Healthy Muffin Recipes

Jar with peanut butter on peanut background, close upShutterstock

One of her favorite fall muffin recipes? These pumpkin spice peanut butter muffins are made with peanut butter powder. “These contain a cup of canned pumpkin - which adds fiber and vitamin A,” she says. Or, try peanut butter banana protein muffins. “These contain plant-based protein from the PB2 powdered peanut butter, fiber from the whole wheat flour, and sweetness from mashed bananas.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

Ilana_Muhlstein2
Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Nutrition & Diet

4 Easy Ways to Lose Weight, According to a Dietitian

Hailey_Gorski_thetipsykale_dietician3
thetipsykale_dietitian/Instagram
Leah Groth
By Leah GrothAug 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Hailey Gorski (@thetipsykale_dietician) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she reveals a few easy ways to get back into shape for summer, using one of her client’s quick transformations as an example. According to Hailey, she made a “real change” to her lifestyle, “which is habits and a better relationship with food,” she said. “So here's how she really made this transformation in just one month.”

Try Lower Calorie Cocktails

@thetipsykale_dietitian

Holistic Girl Summer is the new Hot Girl Summer 😌💅🏻 #dietitian #weightloss #weightlosstips #nutritioncoach

According to Hailey, her client didn’t have to “cut out alcohol and miss out on her best friend's bachelor party.” Instead, “she enjoyed one to two finer cocktails and switched to a lower calorie, lower sugar option,” she said. While still tracking her nutrition progress, she felt confident. She didn't feel like she deprived herself, and she didn't feel guilty.”

Educate Yourself on Nutrition

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“Did she obsessively track calories on MyFitnessPal? Nope. She tracked when she could so she could establish awareness around what she's eating to learn more about calorie density and different foods but also understand her snacking was intentional and unintentional,” Hailey continues.

Related: I Added These Simple Things to My Walking and Pilates Routine And Now I See a Difference

Take Progress Photos

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You don’t need to weigh yourself daily. Instead of “using the number on the scale as her only metric of success,” Hailey’s client “also used progress photos,” she says.

Eat in a “Moderate Calorie Deficit”

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Finally, her clients didn’t starve themselves. “She focused on a moderate calorie deficit, not subtracting from her diet, but adding in foods like protein and high fiber, carbs and fruit,” she says.

Choose Weight Loss Programs “Tailored to You”

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“The weight loss industry has created a stigma around weight loss,” Hailey concludes. “As a dietician, there is nothing wrong with wanting to lose weight, as long as you have a healthy intention, are seeking programs that are tailored to you, and that will improve your relationship with your food and your body.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

These Are “Sustainable Choices,” an Expert Agrees

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The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her suggestions. “These are all excellent changes and are all sustainable choices,” she tells Body Network. “It proves that you don’t need to do drastic diets or intense workouts to still make a difference and get results.”

💪🔥Body Booster: The most important thing to focus on when losing weight is staying in a caloric deficit. Use an online calculator to determine how much you can eat with your activity level and still lose weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

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Leah Groth
By Leah GrothNov 07, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

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

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

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An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

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

“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

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“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Ways to Lose Weight Faster on Ozempic

Aliza Olive, MD 2025 glp1enhanced
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Leah Suzanne
By Leah SuzanneMay 05, 2025
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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 on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. 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.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. 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.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the 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.

Wake Up

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

How to Save Money and Maximize Results on GLP-1 Medications, According to an Expert

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMay 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

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

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

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

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

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

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

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

The bottom line on GLP success

lifestyle concept - beautiful happy woman enjoying summer outdoors, success, celebrate

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

30 Zero-Carb Foods You Can Eat on Keto,

Kait Malthaner healthcoachkait
Copyright healthcoachkait/Instagram/Shutterstock
Christopher Roback
By Christopher RobackMay 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

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

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

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

Finding truly carb-free foods can feel like searching for a needle in a haystack. Kait Malthaner, a certified health and nutrition coach specialising in blood sugar control and insulin resistance (aka Health Coach Kait), cuts through the confusion as a certified health and nutrition coach specializing in blood sugar control and insulin resistance. Kait is offering genuine guidance without the misleading information that plagues many nutrition resources. Discover her list of zero-carb and low-carb foods that will transform your keto or low-carb lifestyle today.

Beef

As Kait explains in her video, "All types of meat contain zero carbohydrates." Beef tops the list as an excellent protein source with absolutely no carbs. According to Mayo Clinic, beef provides essential nutrients like iron, zinc, and vitamin B12, crucial for energy production and immune function. Kait warns to "watch out for anything that has been pre-marinated or comes with any sauce. These are usually filled with sugar and will not be zero carb." Choose grass-fed options when possible for higher omega-3 content and better fatty acid profiles.

RELATED: This Is Exactly How to Lose Body Fat This Year

Chicken

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Chicken makes Kait's list of meats that "contain zero carbohydrates." This versatile protein source is not only carb-free but also lower in saturated fat than red meat. The Harvard T.H. Chan School of Public Health notes that chicken provides essential amino acids needed for muscle repair and growth. From roasting to grilling to air-frying, chicken adapts to countless preparation methods while keeping your carb count at zero, making it a staple for any low-carb meal plan.

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,Pan​9. PorkShutterstock

Pork is another meat that Kait confirms "contain(s) zero carbohydrates." This versatile protein provides thiamine (vitamin B1) at levels higher than most other foods, according to the National Institutes of Health. Pork tenderloin is particularly lean, while fattier cuts like bacon can add flavor to low-carb meals. However, Kait cautions, "with bacon, more often than not, there is added sugar as a preservative. Now if there is less than one gram, that's not really worth fussing over, but some brands will have more added, so make sure to check your labels."

Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

Turkey joins Kait's lineup of meats that "contain zero carbohydrates." Beyond being carb-free, turkey is notably high in protein while being lower in fat than many other meats. The Cleveland Clinic highlights turkey as an excellent source of selenium, a mineral that supports thyroid function and acts as an antioxidant in the body. Both white and dark meat contain zero carbs, though dark meat offers more iron and zinc, making turkey a nutritionally valuable addition to your zero-carb food arsenal.

Lamb

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Kait includes lamb on her list of meats that "contain zero carbohydrates." This flavorful red meat not only provides protein but also delivers a significant amount of conjugated linoleic acid (CLA), which may have anti-inflammatory properties according to research published by the National Institutes of Health. Lamb also contains taurine, an amino acid that supports cardiovascular health and neurological function. For optimal nutritional value, select grass-fed lamb when possible, as it typically contains higher levels of beneficial omega-3 fatty acids.

Bison

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

Bison makes Kait's list as one of the meats that "contain zero carbohydrates." This leaner alternative to beef provides protein with less fat and fewer calories. According to the USDA, bison meat contains higher levels of certain nutrients compared to conventional beef, including more iron and some B vitamins. This game meat offers a rich, slightly sweet flavor while keeping your carb count at absolute zero, making it an excellent choice for those looking to diversify their protein sources on a ketogenic diet.

Duck

Peking Duck

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Duck appears on Kait's list of meats that "contain zero carbohydrates." This poultry option is richer in flavor than chicken while remaining completely carb-free. The Cleveland Clinic notes that duck provides more iron than chicken or turkey, supporting healthy oxygen transport throughout the body. Though higher in fat than some poultry options, this makes duck particularly suitable for keto diets where healthy fats are encouraged. The skin can be rendered to create duck fat, which Kait also lists as a zero-carb cooking fat.

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

Salmon

Frying pan with two salmon steaks and herbs, Shallow dof.

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Moving to seafood, Kait confirms that "Salmon, sardines, mackerel, tuna, shrimp, crab, lobster, cod, trout, bass, anchovies, and herring...all contain zero carbohydrates." Salmon stands out for its exceptional omega-3 fatty acid content. Harvard Medical School emphasizes that these fatty acids support heart health by reducing inflammation and lowering triglycerides. Wild-caught salmon also provides vitamin D, a nutrient many Americans lack. This flavorful fish delivers protein and healthy fats without adding a single carb to your daily count.

Sardines

Freshly grilled sardines on a silver plate fish​7. SardinesShutterstock

Kait includes sardines in her list of seafood that "all contain zero carbohydrates." These small fish pack a nutritional punch far beyond their size. The Harvard T.H. Chan School of Public Health notes that sardines are one of the best sources of calcium when consumed with bones, providing more than dairy products without the carbs. They're also rich in vitamin B12, which supports nervous system function and energy production. As a sustainable seafood choice that requires no refrigeration when canned, sardines offer convenience and nutrition without carbs.

Mackerel

Mackerels served on silver plate with lemon, fish

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Mackerel makes Kait's list of seafood options that "all contain zero carbohydrates." This fatty fish provides one of the highest concentrations of omega-3 fatty acids available, according to the National Institutes of Health. Mackerel also delivers vitamin D, B12, and selenium – all crucial nutrients that many people don't get enough of. The American Heart Association recommends fatty fish like mackerel for heart health, making it a smart choice for those following both heart-healthy and ketogenic dietary patterns.

Tuna

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a table​Tuna and Salmon: Protein-Rich Fish OptionsShutterstock

Kait lists tuna among the seafood options that "all contain zero carbohydrates." This widely available fish provides lean protein with virtually no fat, making it one of the most protein-dense foods you can eat. According to Mayo Clinic, tuna provides significant amounts of selenium and vitamin D. Canned varieties offer convenience and long shelf life, while fresh tuna steaks provide a meaty texture perfect for grilling. Either way, tuna delivers substantial nutrition while keeping your carb count at zero.

Shrimp

Whole fresh peeled cooked prawns in bowl

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Shrimp appears on Kait's list of seafood that "all contain zero carbohydrates." These versatile shellfish are not only carb-free but also extremely low in fat while providing high-quality protein. The Cleveland Clinic highlights that shrimp contain astaxanthin, a carotenoid with antioxidant properties that may support brain and nervous system health. Though once controversial for their cholesterol content, research published in the Journal of the American College of Nutrition suggests that shrimp consumption doesn't negatively impact heart disease risk factors.

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

American Cheese

Slices of tasty processed cheese on white marble background

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Kait notes that "Most cheeses are only going to have trace amounts of carbohydrates with less than one gram total carbs per serve," and includes American cheese in her zero-carb list. While processed, American cheese still provides calcium and protein without significant carbs. The National Dairy Council explains that the meltability of American cheese comes from its emulsifiers, making it perfect for keto-friendly burgers or omelets. For the most nutritional value, look for varieties with the shortest ingredient lists and minimal additives.

Blue Cheese

Blue cheese

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Blue cheese appears on Kait's list of zero-carb cheeses. This distinctive, boldly flavored cheese offers more than just zero carbs – it also provides beneficial compounds from its unique mold cultures. Research published in the Journal of Agricultural and Food Chemistry found that blue cheese contains compounds that may have anti-inflammatory properties. The strong flavor means a little goes a long way, helping you add richness to salads, steaks, or vegetable dishes without adding carbs to your daily count.

Parmesan

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

Parmesan makes Kait's list of zero-carb cheeses. This hard, aged cheese provides significant protein along with calcium and phosphorus, which work together to support bone health. According to Harvard Health, aged cheeses like parmesan contain minimal lactose, making them suitable for those with lactose sensitivity. Parmesan's concentrated flavor means small amounts can enhance dishes without adding carbs, and its long shelf life makes it a practical staple for low-carb kitchens.

Feta

Fresh Greek Feta Cheese. Healthy ingredient for cooking salad. Chopped Goat feta cheese with herbs.

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Feta appears on Kait's list of zero-carb cheeses. This tangy Greek cheese provides beneficial probiotics due to its fermentation process, according to research published in the Journal of Dairy Science. Feta contains less fat than many other cheeses while providing calcium, phosphorus, and protein. Made traditionally from sheep's milk or a combination of sheep and goat milk, feta offers distinctive flavor for zero carbs, making it an excellent addition to salads, egg dishes, and more on a ketogenic diet.

Cheddar

British cheeses collection, Scottish coloured and English matured cheddar cheeses close up

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Cheddar is included in Kait's zero-carb cheese list. This versatile cheese provides substantial amounts of vitamin K2, which plays an important role in bone and cardiovascular health, according to research published in the Journal of Nutrition. The aging process of cheddar reduces its lactose content to negligible levels, making it both zero-carb and more digestible for those with mild lactose intolerance. From mild to extra-sharp varieties, cheddar offers flavor options while maintaining its zero-carb status.

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

Chicken Eggs

Fresh chicken eggs​7. EggsShutterstock

Kait includes "Chicken eggs, duck eggs, fish eggs, also known as roe" in her list of zero-carb animal products. Chicken eggs provide complete protein containing all essential amino acids in the ideal ratios for human nutrition. According to the Harvard T.H. Chan School of Public Health, eggs also provide choline, a nutrient crucial for brain health and often lacking in the average diet. With less than 1g of carbohydrate per egg, they're practically carb-free while offering versatility in cooking methods from boiling to frying to baking.

Duck Eggs

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Duck eggs appear on Kait's list of zero-carb animal products. Larger than chicken eggs, duck eggs provide more protein, fat, and nutrients per egg. According to USDA data, duck eggs contain more omega-3 fatty acids than chicken eggs. Their higher fat content and extra-large, rich yolks make them particularly valuable for baking on a keto diet, where they can provide stability and richness without the need for carb-heavy ingredients. The minimal carb content makes them suitable for even the strictest low-carb approaches.

Fish Eggs (Roe)

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

Kait includes "fish eggs, also known as roe" on her zero-carb animal products list. This delicacy isn't just luxurious – it's also nutritionally dense. According to the National Institutes of Health, fish roe provides exceptional amounts of omega-3 fatty acids and vitamin D. It also contains unique phospholipids that support brain health. Whether enjoying caviar, salmon roe, or tobiko, you're getting substantial nutrition with virtually no carbohydrates, making fish eggs a nutrient-dense option for special occasions on a ketogenic diet.

Beef Bone Broth

Homemade Organic Beef Bone Broth in a Bowl

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Kait lists "beef bone broth, chicken bone broth, fish bone broth" among zero-carb animal products. Beef bone broth provides collagen, which breaks down into gelatin during the cooking process. According to Harvard Health, collagen proteins may support joint health and gut integrity. The nutrients extracted during the long simmering process include minerals like calcium, magnesium, and phosphorus in forms easily absorbed by the body. With no carbs and a satisfying umami flavor, beef bone broth makes an excellent base for low-carb soups or a warming beverage.

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Chicken Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

Chicken bone broth appears on Kait's list of zero-carb animal products. This traditional food provides glycine, an amino acid that supports detoxification pathways and may improve sleep quality, according to research published in the journal Nutrients. The Cleveland Clinic notes that the gentle simmering of bones extracts minerals in forms that are easily absorbed by the body. Chicken bone broth offers lighter flavor than beef varieties while maintaining zero carbohydrates, making it versatile for cooking or sipping throughout your keto journey.

Butter

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Kait lists "Butter, ghee, beef tallow, coconut oil, avocado oil, olive oil, MCT oil, flaxseed oil, cod liver oil, palm oil, duck fat, chicken fat, and bacon grease" as zero-carb fats and oils. Butter contains butyrate, a short-chain fatty acid that may support gut health, according to research published in the World Journal of Gastroenterology. The Cleveland Clinic notes that butter also provides fat-soluble vitamins A, D, E, and K2, particularly when sourced from grass-fed cows. With no carbohydrates, butter adds richness and flavor to vegetables and proteins on a ketogenic diet.

Ghee

Pure OR Desi Ghee also known as clarified liquid butter. Selective focus

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Ghee makes Kait's list of zero-carb fats and oils. This clarified butter has had milk solids removed, making it virtually lactose-free and suitable for many who can't tolerate regular dairy. According to Ayurvedic tradition and supported by research in the Journal of Clinical and Diagnostic Research, ghee may support digestion and absorption of fat-soluble nutrients. With a higher smoke point than butter, ghee works well for high-heat cooking while maintaining zero carbohydrates, making it a versatile fat source for ketogenic cooking.

Beef Tallow

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Beef tallow appears on Kait's list of zero-carb fats and oils. This traditional cooking fat provides a stable option for high-heat cooking due to its high smoke point and predominance of saturated fats, which resist oxidation. Research from the USDA indicates that tallow from grass-fed cattle contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties. With absolutely no carbohydrates and a neutral flavor that won't overpower your food, beef tallow makes an excellent choice for frying or roasting on a ketogenic diet.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil is included in Kait's zero-carb fats and oils list. This tropical oil contains medium-chain triglycerides (MCTs) that are metabolized differently than longer-chain fats. According to the Harvard T.H. Chan School of Public Health, MCTs go directly to the liver where they can be converted to ketones, potentially supporting ketosis. The mild coconut flavor works well in both sweet and savory dishes, while the complete absence of carbohydrates makes it suitable for even the strictest ketogenic approach.

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Avocado Oil

fresh avokado, green avocado and oil in bottle

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Avocado oil appears on Kait's list of zero-carb fats and oils. This heart-healthy oil is high in monounsaturated fats, particularly oleic acid, which research published in the American Journal of Clinical Nutrition suggests may help reduce inflammation. With one of the highest smoke points of any cooking oil (about 520°F), avocado oil is ideal for high-heat cooking methods. Mayo Clinic notes that it also provides vitamin E, an antioxidant that supports skin and immune health. With zero carbs, it's perfect for ketogenic cooking.

Mayonnaise

Close-up of mayonnaise on a spoon on a bright table.​SaucesShutterstock

Kait explains that "sauces will vary greatly depending on the brand. Most generic brands have added sugar and other ingredients you want to stay away from, but if you can find the following sauces with no added sugar from brands such as Primal Kitchen and Undivided Food Co., they will probably be less than one gram total carbs per serve." She includes mayonnaise on this list. Made primarily from eggs and oil, traditional mayonnaise contains minimal carbohydrates. Look for versions made with healthy oils like avocado oil rather than inflammatory seed oils for optimal nutrition on a ketogenic diet.

Sour Cream

Sour cream is stirred with a spoon in a bowl on a wooden background. Close up. High angle view.

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Sour cream appears on Kait's list of potentially zero-carb sauces. This fermented dairy product provides probiotics that support gut health, according to research published in the Journal of Dairy Science. While commercial varieties may contain stabilizers that add trace carbs, most sour cream contains less than 1g carbohydrate per serving, making it practically zero-carb. The Cleveland Clinic notes that fermented dairy products like sour cream may be easier to digest than fresh dairy for those with mild lactose sensitivity, making it a versatile condiment for your low-carb lifestyle.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetables​Leafy Greens (Bok Choy, Kale)Shutterstock

Kait explains, "It is impossible for any vegetable, or fruit for that matter, to truly be zero carb. However, the following vegetables have less than one gram total carbs per serve." She includes bok choy on this list. This Asian vegetable provides substantial vitamin K, which supports bone health and proper blood clotting, according to the National Institutes of Health. Bok choy also offers antioxidant compounds while keeping carbs minimal, making it an excellent addition to stir-fries or as a side dish on a ketogenic diet.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Arugula appears on Kait's list of vegetables with "less than one gram total carbs per serve." This peppery green provides nitrates that may support cardiovascular health by improving blood flow, according to research published in the Journal of Nutrition. Harvard Health highlights arugula as an excellent source of vitamin K and folate. With its distinctive flavor and minimal carbohydrate impact, arugula makes salads more interesting without compromising ketosis, making it a smart choice for adding variety to your low-carb meal plan.


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Iceberg Lettuce

Chopped iceberg lettuce -ingridient for cooking Studio Photo4. Lettuce (Iceberg): 14 caloriesShutterstock

Iceberg lettuce makes Kait's list of vegetables with "less than one gram total carbs per serve." While often dismissed as nutritionally empty, iceberg lettuce actually provides hydration, fiber, and small amounts of vitamins A and K, according to the USDA. Its high water content (96%) and crisp texture make it perfect for lettuce wraps as bread alternatives on a ketogenic diet. With virtually no carbohydrate impact, iceberg lettuce offers volume and crunch to meals without affecting blood sugar or ketosis.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

When discussing vegetables with slightly higher but still low carb counts, Kait includes "Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green bell pepper, mushrooms, and zucchini" as having under five grams of total carbohydrates. Asparagus provides inulin, a prebiotic fiber that supports gut health, according to research published in the British Journal of Nutrition. The Cleveland Clinic notes that asparagus also contains asparagine, a compound that acts as a natural diuretic, potentially helping reduce water retention. With low carb impact, asparagus makes an elegant side dish for keto meals.

Olives

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.​Healthy FatsShutterstock

In the fruit category, Kait lists "Olives and coconut flakes" as containing less than five grams of total carbohydrates. These savory fruits provide heart-healthy monounsaturated fats, primarily oleic acid. According to research published in the journal Nutrients, olives contain polyphenols that may have anti-inflammatory and antioxidant effects. Mayo Clinic highlights that the Mediterranean diet, which features olives prominently, is associated with heart health benefits. With minimal carbs and maximum flavor, olives make perfect keto-friendly snacks or recipe ingredients.

Macadamia Nuts

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Kait lists "Macadamia nuts, almonds, Brazil nuts, hazelnuts, hemp seeds, walnuts, sesame seeds, pecans, peanuts, chia seeds" among nuts and seeds with less than five grams of total carbs. Macadamias have the highest fat content of any nut, with over 75% coming from monounsaturated fats. According to the Journal of Nutrition, their favorable omega-3 to omega-6 ratio may support cardiovascular health. With only about 4 grams of carbs per ounce and substantial manganese content, macadamias offer luxurious texture and flavor for keto snacking or recipes.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Almonds appear on Kait's list of nuts with less than five grams of total carbs. These versatile nuts provide vitamin E, magnesium, and fiber while keeping carbs relatively low. According to research published in the Journal of the American Heart Association, regular almond consumption may help improve cholesterol profiles. Harvard Health notes that almonds provide L-arginine, an amino acid that supports healthy blood vessel function. With approximately 3g net carbs per ounce, almonds offer nutrition and versatility while fitting into ketogenic macronutrient targets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

When discussing dairy beyond zero-carb options, Kait mentions "Cottage cheese, ricotta, and heavy cream" as having slightly higher carbs but still suitable for low-carb diets. Cottage cheese provides casein protein, which digests slowly and may support muscle maintenance during overnight fasting, according to research in the British Journal of Nutrition. The Cleveland Clinic highlights cottage cheese as a good source of selenium, which supports thyroid function. With approximately 3-4g carbs per half-cup, cottage cheese can fit into even strict ketogenic diets when portioned appropriately. 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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