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

10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

Learn how to use protein to your advantage to lose weight.

Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Dani_Marenburg_Danni_Patton_mindinmymacros
mindinmymacros/Instagram
Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Are you struggling to lose weight without constant hunger pangs? Protein might be the secret weapon you're missing. Dani Marenburg is a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals. On her podcast Mindin’ My Macros, Danny shares her top protein hacks that can help you melt fat fast while keeping you satisfied. Whether you're a protein novice or looking to optimize your intake, these tips will give you the edge in your weight loss journey.

Meet The Protein Queen

Danny introduces herself with a personal touch saying that she is "an ex-yo-yo dieting cardio junkie turned sustainable nutrition coach who's helped over 1000 women feel confident in their skin by learning how to eat for their goals without sacrificing a life well lived," she says in the podcast.

Danny's passion for protein is evident: "If you have been around the block with me, you know that I am the protein queen and my friends will agree because back in, what was it, 2022, I got married nearly all of my friends got married that year. So there were bachelorette parties, there were bridal showers, all of that. Everyone would laugh when I prioritized protein. Prioritize protein. And now that is apparently my slogan."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Power of Protein for Fat Loss

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Danny starts by explaining why protein is crucial for fat loss:

"There are four different main ways that protein can really help with you losing overall body fat," she says in the podcast. Let's break them down:

1. Boosting Satiety Hormones

"Number one is protein, which increases the secretion of our satiety hormone. This is GLP one, making us feel fuller with those protein meals," Danny explains. She adds, "This is the same hormone that's activated with ozempic with these weight loss medications."

2. Reducing Hunger Signals

She continues, "Number two is protein decreases the secretion of ghrelin, which is a hormone that signals to the brain that we are hungry. So it's kind of making this two-pronged approach where it's increasing the satiety hormone, and it's decreasing the hunger hormone, allowing us to feel fuller, more satisfied, more satiated throughout the day."

3. Increasing Calorie Burn

"Protein also has a greater thermic effect than carbs and fat," Danny points out. She elaborates, "Essentially, the thermic effect of food means that there is a thermic effect, meaning that there is a different amount of calories burnt through the digestive process based on what you're eating. So protein burns more calories through the digestive process than carbohydrates and fat do."

4. Regulating Blood Sugar

"Protein helps to regulate blood sugar levels," she says. "When we have regulated blood sugar levels, we're able to curb cravings and provide steady energy throughout the day. This also prevents us from grabbing less nutrient-dense snacks or nibbles that can really easily add up and pull someone into either a surplus or out of their deficit without even realizing it."

Real-Life Example

Danny shares a personal anecdote to illustrate the importance of protein:

"Yesterday actually, quick little story and side note, I had a consultation with somebody who won the Summer Reset Challenge, my group program, and I do these consultations, the winners, and she was like, oh, you know what? I feel really good in the morning, but then once I get home from work, I don't eat dinner until later because my boyfriend doesn't get home till late. We like to eat together. So that period of time after work before dinner, I find myself just snacking and eating," Danny recounts. She explains how increasing protein earlier in the day can help prevent this issue.

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

Strategies to Boost Your Protein Intake

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

Now that we understand why protein is so important let's dive into Danny's hacks for increasing your protein intake:

1. Aim for 30 Grams Per Meal

"The first thing I recommend doing is really start by aiming for 30 grams of protein per meal," Danny advises. She adds, "Maybe this doesn't all add up to whatever your protein goal is, but it's a great place to start to get comfortable."

2. Pre-log Your Meals

Danny suggests, "Pre log your days and focus those days around your protein sources." She explains, "Pre logging is a technique that I talk about that essentially you're going into your food tracking app and you're planning out your day for maybe the next day."

3. Find Your Staple Proteins

"Find a few of their favorite staple proteins and then recycle them in multiple meals," she recommends. Danny shares a personal example: "For me, a great example of a stable protein is a ground turkey. I can use that to make a turkey burger. I can use that in my pasta to make a meaty pasta sauce. I can use that as a stir fry."

4. Increase Portion Sizes or Add Extra Sources

"Either increase the amount of a single serving of protein... or you can add in an additional protein source to your plate," Danny explains. She gives a personal example: "I love my Greek yogurt bowl. I absolutely love it, but sometimes it doesn't get me to my 30 to 40 grams of protein that I'm trying to aim for with my breakfast. And so what I'll do then is I will add in another protein source."

5. Use Supplements Wisely

"You can also supplement with things like powders, bars, shakes, but I do say do this more sparingly," she cautions. "It's a supplement for a reason. You want to supplement with those and be very cautious of the ingredients in them." As you increase your protein, you might worry about fat intake. Danny has some tips for that, too:

6. Choose Lean Cuts

"If you are eating meat, opt for a leaner cut of meat," Danny suggests. "So chicken breast first, chicken thighs, chicken breast is a much leaner cut, meaning it's lower in fat than chicken thighs."

7. Opt for Lower Fat Dairy

She adds, "There are also lower fat options that you can find. Like with Greek yogurts for example, there's a 0% or there's a 2%, there's a 5%."

8. Use Low-Fat Cheese as a Protein Booster

"You can find cheeses like there's fat-free fatted cheese. There's different types of cheeses that are going to be lower in fat that are going to add protein too," Danny points out.

9. Track Your Macros

Danny recommends using a food tracking app: "If you have the free version and pro tip, turn your phone horizontally. You'll be able to see your macros by food item and by meal."

10. Consistency is Key

Finally, Danny emphasizes the importance of consistency: "I guarantee you, you're going to see some immediate results from that alone." By implementing these protein hacks, you can supercharge your fat loss efforts without feeling deprived. Remember, as Danny says, "Protein is such an under consumed macronutrient and I just want more women to understand what their protein needs are."

Danny concludes with an encouraging message: "Use this information to your advantage. I'm always here to support you. If you have any questions, if you want to chat further, feel free to DM me over on Instagram at minded my macros. I am always there and I look forward to catching you in next week's episode. Until then, keep mind in your wellness." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy eatingproteinssustainable weight loss

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Nutrition & Diet

10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

Dani_Marenburg_Danni_Patton_mindinmymacros
mindinmymacros/Instagram
Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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 struggling to lose weight without constant hunger pangs? Protein might be the secret weapon you're missing. Dani Marenburg is a double-certified nutrition coach who has helped over 1,000 women achieve their weight loss goals. On her podcast Mindin’ My Macros, Danny shares her top protein hacks that can help you melt fat fast while keeping you satisfied. Whether you're a protein novice or looking to optimize your intake, these tips will give you the edge in your weight loss journey.

Meet The Protein Queen

Danny introduces herself with a personal touch saying that she is "an ex-yo-yo dieting cardio junkie turned sustainable nutrition coach who's helped over 1000 women feel confident in their skin by learning how to eat for their goals without sacrificing a life well lived," she says in the podcast.

Danny's passion for protein is evident: "If you have been around the block with me, you know that I am the protein queen and my friends will agree because back in, what was it, 2022, I got married nearly all of my friends got married that year. So there were bachelorette parties, there were bridal showers, all of that. Everyone would laugh when I prioritized protein. Prioritize protein. And now that is apparently my slogan."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Power of Protein for Fat Loss

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Danny starts by explaining why protein is crucial for fat loss:

"There are four different main ways that protein can really help with you losing overall body fat," she says in the podcast. Let's break them down:

1. Boosting Satiety Hormones

"Number one is protein, which increases the secretion of our satiety hormone. This is GLP one, making us feel fuller with those protein meals," Danny explains. She adds, "This is the same hormone that's activated with ozempic with these weight loss medications."

2. Reducing Hunger Signals

She continues, "Number two is protein decreases the secretion of ghrelin, which is a hormone that signals to the brain that we are hungry. So it's kind of making this two-pronged approach where it's increasing the satiety hormone, and it's decreasing the hunger hormone, allowing us to feel fuller, more satisfied, more satiated throughout the day."

3. Increasing Calorie Burn

"Protein also has a greater thermic effect than carbs and fat," Danny points out. She elaborates, "Essentially, the thermic effect of food means that there is a thermic effect, meaning that there is a different amount of calories burnt through the digestive process based on what you're eating. So protein burns more calories through the digestive process than carbohydrates and fat do."

4. Regulating Blood Sugar

"Protein helps to regulate blood sugar levels," she says. "When we have regulated blood sugar levels, we're able to curb cravings and provide steady energy throughout the day. This also prevents us from grabbing less nutrient-dense snacks or nibbles that can really easily add up and pull someone into either a surplus or out of their deficit without even realizing it."

Real-Life Example

Danny shares a personal anecdote to illustrate the importance of protein:

"Yesterday actually, quick little story and side note, I had a consultation with somebody who won the Summer Reset Challenge, my group program, and I do these consultations, the winners, and she was like, oh, you know what? I feel really good in the morning, but then once I get home from work, I don't eat dinner until later because my boyfriend doesn't get home till late. We like to eat together. So that period of time after work before dinner, I find myself just snacking and eating," Danny recounts. She explains how increasing protein earlier in the day can help prevent this issue.

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

Strategies to Boost Your Protein Intake

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

Now that we understand why protein is so important let's dive into Danny's hacks for increasing your protein intake:

1. Aim for 30 Grams Per Meal

"The first thing I recommend doing is really start by aiming for 30 grams of protein per meal," Danny advises. She adds, "Maybe this doesn't all add up to whatever your protein goal is, but it's a great place to start to get comfortable."

2. Pre-log Your Meals

Danny suggests, "Pre log your days and focus those days around your protein sources." She explains, "Pre logging is a technique that I talk about that essentially you're going into your food tracking app and you're planning out your day for maybe the next day."

3. Find Your Staple Proteins

"Find a few of their favorite staple proteins and then recycle them in multiple meals," she recommends. Danny shares a personal example: "For me, a great example of a stable protein is a ground turkey. I can use that to make a turkey burger. I can use that in my pasta to make a meaty pasta sauce. I can use that as a stir fry."

4. Increase Portion Sizes or Add Extra Sources

"Either increase the amount of a single serving of protein... or you can add in an additional protein source to your plate," Danny explains. She gives a personal example: "I love my Greek yogurt bowl. I absolutely love it, but sometimes it doesn't get me to my 30 to 40 grams of protein that I'm trying to aim for with my breakfast. And so what I'll do then is I will add in another protein source."

5. Use Supplements Wisely

"You can also supplement with things like powders, bars, shakes, but I do say do this more sparingly," she cautions. "It's a supplement for a reason. You want to supplement with those and be very cautious of the ingredients in them." As you increase your protein, you might worry about fat intake. Danny has some tips for that, too:

6. Choose Lean Cuts

"If you are eating meat, opt for a leaner cut of meat," Danny suggests. "So chicken breast first, chicken thighs, chicken breast is a much leaner cut, meaning it's lower in fat than chicken thighs."

7. Opt for Lower Fat Dairy

She adds, "There are also lower fat options that you can find. Like with Greek yogurts for example, there's a 0% or there's a 2%, there's a 5%."

8. Use Low-Fat Cheese as a Protein Booster

"You can find cheeses like there's fat-free fatted cheese. There's different types of cheeses that are going to be lower in fat that are going to add protein too," Danny points out.

9. Track Your Macros

Danny recommends using a food tracking app: "If you have the free version and pro tip, turn your phone horizontally. You'll be able to see your macros by food item and by meal."

10. Consistency is Key

Finally, Danny emphasizes the importance of consistency: "I guarantee you, you're going to see some immediate results from that alone." By implementing these protein hacks, you can supercharge your fat loss efforts without feeling deprived. Remember, as Danny says, "Protein is such an under consumed macronutrient and I just want more women to understand what their protein needs are."

Danny concludes with an encouraging message: "Use this information to your advantage. I'm always here to support you. If you have any questions, if you want to chat further, feel free to DM me over on Instagram at minded my macros. I am always there and I look forward to catching you in next week's episode. Until then, keep mind in your wellness." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 10x Protein Trick That Helps You Lose Fat

The “10x Protein Trick” That Helps You Lose Fat, Not Muscle
Copyright Amanda Nighbert/YouTube
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

"You can burn fat or find protein. The body cannot do both." These words from registered dietitianAmanda Nighbert highlight a common frustration: trying to increase protein intake while keeping calories low enough to lose weight. If you've ever found yourself going over your calorie limit while chasing protein goals, there's a surprisingly simple solution that could transform your approach.

With over 18 years of experience helping thousands achieve their weight loss goals, Amanda Nighbert has developed a straightforward method to optimize protein intake without breaking your calorie bank. Her practical approach has earned her trust in the fitness community, where she continues to share science-backed strategies that work in real life.

Why Your Body Needs Adequate Protein

"When you don't consume adequate amounts of protein, you essentially shut down fat metabolism," Amanda explains in her post. She emphasizes that protein isn't just another nutrient – it's essential because our bodies don't store it like other macronutrients. Without enough protein, your body shifts from burning fat to breaking down muscle tissue for protein, lowering your metabolic rate and making it harder to maintain weight loss.

Find Your Perfect Protein Target

Understanding your individual needs is crucial. Amanda recommends dividing your daily protein goal by three to find your per-meal target. Using herself as an example, she shares, "I need a minimum of 120 grams of protein a day, so I aim for 40, 40, 40." This ensures optimal protein absorption throughout the day, as your body can only process a certain amount at once.

The 10x Protein Trick Revealed

Here's Amanda's game-changing technique: Take the grams of protein in a serving and add a zero to the end. Compare this number to the total calories. "You want that new number with an added zero to be close to or over your calorie goal," she explains. For example, cottage cheese with 14 grams of protein and 80 calories becomes 140 versus 80 – a winning ratio for fat loss.

Avoid These Protein Pitfalls

Not all protein sources are created equal. Amanda warns about protein bars that might seem healthy but aren't optimal for weight loss. She demonstrates how a bar with 10 grams of protein and 210 calories would require eating three bars – almost 700 calories – to get 30 grams of protein. Compare this to lean protein sources that provide the same protein for just 160 calories.

RELATED: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Smart Protein Swaps

Using canned chicken as an example, Amanda shows how 18 grams of protein for 90 calories follows the 10x rule perfectly (180 vs 90). This means you can get nearly 40 grams of protein for about 200 calories – a far more efficient choice for staying in a caloric deficit.

The Egg Strategy

While eggs are nutritious, Amanda suggests a strategic approach. "Five whole eggs provide 30 grams of protein but cost you 420 calories," she notes. Her solution? Use a two-to-one ratio of egg whites to whole eggs, providing the same protein for just 160 calories while retaining some of the whole egg benefits.

RELATED: Coach Lost "Postpartum Pooch" by Eating These 5 High Protein Meals

The Truth About Plant Proteins

"Peanut butter is often praised as a protein source, but it's primarily a fat source," Amanda clarifies. She demonstrates that getting 30 grams of protein from peanut butter would require consuming about 800 calories – not ideal for weight loss goals.

Choose Your Protein Sources Wisely

For successful fat loss, Amanda recommends leaner protein sources: opt for 90/10 or 92/8 ground beef instead of 80/20, choose chicken breast over dark meat, and select the leanest ground poultry options. "When they take out the fat, you ultimately also get more protein," she explains.

Put the 10x Trick Into Practice

Success comes from consistently applying this simple math. Use the 10x trick while shopping, compare protein-to-calorie ratios, and always consider how many calories it takes to reach your target protein intake from each source. This approach makes it easier to stay within your caloric deficit while meeting your protein goals.

RELATED: Weight Loss Dietician Used to Be Overweight Until She Eliminated These 5 Foods

Your Action Plan

Start by calculating your daily protein needs and breaking them into per-meal targets. Then, use the 10x trick to evaluate your current protein sources and gradually replace high-calorie options with more efficient choices. Remember, successful fat loss comes from maintaining adequate protein intake while staying in a caloric deficit – and now you have the tool to make it work. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

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

_lillie_kane9
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

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

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

Protein Deficiency Causes Overeating

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

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

Start Small to Increase Protein

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

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

Eat 1 Gram of Protein Per Pound of Ideal Weight

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

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

Make Protein Your Craving Crusher

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

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

Know Your Protein Portions

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

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

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

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

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

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

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

Snack Smart with Protein

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

The Scale Isn’t Everything

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

Plan for a Week of High-Protein Meals

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

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

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

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

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

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals 10-1 Protein Tip That Burns Fat

Chris DeHollander functionalhealthcoachchris2.0
Copyright functionalhealthcoachchris2.0/Instagram
Leah Groth
By Leah GrothJan 27, 2025
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:
✓Evidence-Based

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

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

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

Are you in your 50s and struggling to lose weight? One expert claims to have the magical equation. Chris DeHollander is a Midlife Health Coach who helps “midlife women gain energy, burn fat, build muscle & age healthfully,” she writes in her Instagram bio. In a new social media post, the 55-year-old shares her game-changing protein hack to lose weight and keep it off.

10:1 Protein Ratio Rule

“I get so many messages from women wanting to increase their protein without adding tons of extra calories, so let me introduce you to a simple calculation: the 10:1 Protein Ratio Rule! If you have been following me for a while, hopefully, you know that increasing protein in midlife is a game-changer!” she writes.

Here’s Why Protein Is Important

Chris stresses the benefits of eating enough protein. “Not only does it help build and maintain muscle, which naturally declines as we age, but it also boosts metabolism, energy, and keeps us fuller for longer,” she says.

Some Foods Pack More of a Protein Punch

There are some foods that are better than others when it comes to protein. “If you’re aiming for fat loss, finding foods that pack a protein punch without loads of extra calories can make all the difference. Enter the 10:1 Protein Rule!” she writes.

Stick to Foods That Offer at Least One Gram of Protein Per 10 Calories

“Here’s how it works: for every 10 calories, look for at least 1 gram of protein. So if a food has 200 calories, it should ideally have 20 grams of protein to meet the 10:1 ratio,” she writes. “This ratio is a quick and easy way to spot high-protein, low-calorie options that will keep you full, fuel your muscles, and support your goals!”

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

She Keeps the Math Simple

“I like to keep the math simple! To find high-protein, low-calorie options, just take the protein amount, multiply it by 10, and make sure the total calories are at or below that number. It’s an easy way to spot protein-rich foods that keep you on track without the calorie overload,” she writes.

Non-Fat Greek Yogurt: Ideal

She offers a few examples, starting with “Non-Fat Greek Yogurt (3/4 cup): 16 g protein x 10 = 160 calories > total calories 90 - Great choice! This hits the 10:1 ratio,” she writes.

Peanut Butter: Not Ideal

She moves onto peanut butter (2 tbsp). “7g protein x 10 = 70 calories < total calories 190 - A more calorie-dense option, not ideal if you’re focusing on protein,” she points out.

Protein Bar: Not Ideal

A surprisingly not great protein source for weight loss? Protein bars. “14g protein x 10 = 140 calories < total calories 240 - Check labels carefully! Many bars are not ideal,” she says.

Aim for Mostly Whole Foods

“The 10:1 rule helps you prioritize foods that support muscle building and metabolism without the calorie overload. Aim for mostly whole food protein sources, and you’re good to go!” she concludes.

What Science Says About Protein and Weight Loss

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

Nissa_Graun1
Christopher Roback
By Christopher RobackJan 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

  • Protein keeps you fuller longer, making it easier to stick to your calories
  • Your body burns more calories digesting protein
  • It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

  • Greek yogurt with 15+ grams of protein
  • Pre-prepped chicken with apple slices
  • High-protein donut holes (36 calories, 4g protein each)
  • Quavo with cheese for a protein-rich crackers alternative
  • Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

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Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

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

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

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Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
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:
✓Evidence-Based

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

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

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

Are you struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

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

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

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Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
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:
✓Evidence-Based

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

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

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

Are you over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

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Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

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Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

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And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

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“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

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“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

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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.

She Also Recommends Cardio

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“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

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And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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