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        5 Fake Superfoods & 5 Real Superfoods, According to an MD
    Don’t waste your money on these fake superfoods.
By Leah GrothJul 21, 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 
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   FACT CHECKED BY
   Christopher Roback

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By Leah GrothJul 21, 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 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Are you spending a lot of money on food and drinks you consider superfoods? Don’t waste your money, says Ken D. Berry, MD, family physician and social media influencer. In a recent viral video, the health expert busts the lid on exactly what a superfood is – and what it isn’t. “I'm gonna tell you five completely fake superfoods and tell you why they're fake. And then I'm gonna tell you five actual superfoods that are completely nourishing and noninflammatory to human biology,” he says. 
1. Lots of People Waste Money on Foods and Drinks They Think Are SuperfoodsYoutube.com/@KenDBerryMD
Dr. Berry explains that lots of people waste money on foods and drinks they think are superfoods, “eating it or drinking it every day because you think somehow it's magically going to improve your health.” However, most of them aren’t actually superfoods at all. 
2. The Term Superfood Is Actually a Marketing Ploy, He SaysShutterstock
Dr. Berry explains that the term superfoods is more or less a marketing ploy. “Food companies quickly learned from the United Food Company that the term superfoods equals super sales, and also you get to charge a lot more money for it,” he says. 
3. Here Is What a Superfood Actually IsShutterstock
“My definition of a superfood is a food that is nutrient-dense, is ancestrally appropriate, meaning humans have eaten it for a long damn time, is rich in amino fatty acids, vitamins, and minerals, all of which are essential,” he says. 
4. The Nutrients in Superfoods Are Bioavailable and BioabsorbaleShutterstock
“We need all those, or we'll get sick, we'll suffer, and we'll die,” he continues. “Also, these foods are, the nutrients in them are highly bioavailable and bioabsorbable, meaning they're not locked up by oxalates or lectins or phytates.”
RELATED:  17 Signs That You May Not be Getting Enough Vitamin D
5. Fake Superfood 1: Anything “Whole Grain”Shutterstock
He goes into talking about the five fake superfoods. “Number one on this list is whole grain, anything,” he says. “Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten who cannot eat whole grains at all. And then there's another very large subpopulation that, although they don't have overt celiacs, they absolutely have a reaction when they eat grains,” he says. “So also grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory  – because they don't contain any. So, that can't be a superfood. It doesn't meet the criteria for my definition of a superfood, which I think is the best definition out there.” 
6. Fake Superfood 2: Dark ChocolateShutterstock
The next fake superfood? Dark chocolate. “It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it, phytonutrients that you just can't get anywhere else in such high quantities. The problem is, is all these phytonutrients that you hear about, the polyphenols and all the other things, they've never been proven to be necessary for optimal human health,” says Dr. Berry. He points out that because of the claims, “the dark chocolate companies know that if you put super food on it, you can also charge a super price,” he says. “Superfood equals super profit, but it does not equal super health.”
7. Fake Superfood 3: KaleShutterstock
The next fake superfood might surprise you: Kale. “Kale is often touted as a superfood because it has so much vitamin A,” he says. However, he claims that it has “zero” vitamin A. “Kale is touted as having lots of phytonutrients and other things. And then also there is a premium placed on the price of kale, isn't there? Actually, kale, if it were sold at its true market value, the grocer would pay you to take it home and eat it.”
RELATED: I'm a "Lazy Girl" and Here's How I Lost 50 Pounds of Fat in 3 Months
8. Fake Superfood 4: Manuka HoneyShutterstock
The next superfood is Manuka honey “or any of the other magically delicious honey out there,” says Dr. Berry. “I saw a tiny jar of Manuka honey at our local Whole Foods. It was over $50 for maybe two ounces of Manuka honey. This is 100% marketing honey of any variety from the cheapest honey that's been cut with corn syrup all the way up to the most premium expensive honey on the planet is sugar and water. That's what it is. It spikes your blood sugar and your insulin. There's nothing magical about honey. It's not a superfood.”
9. Fake Superfood 5: Pomegranate JuiceShutterstock
“The next super food that you see touted all the time is pomegranates or pomegranate juice,” says Dr. Berry. He points out that the drink has “a lot of carbohydrates, a few phytochemicals that may or may not be proven someday to actually be beneficial for the human organism.” 
10. Real Superfood 1: EggsShutterstock
“The number one superfood that actually is super food by my definition is eggs with the yolk,” says Dr. Berry, noting that “the nutrition quality, the density of that egg yolk is just off the charts.” He adds that “virtually no one is allergic to an egg yolk, and this includes chicken eggs, duck eggs, goose eggs, quail eggs, the egg from any bird. The yolk is a superfood. It just can't be argued.”
RELATED: I'm a Doctor, and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting
11. Real Superfood 2: Sardines and AnchoviesShutterstock
“The next superfood that actually is a superfood is sardines and anchovies. Any of the small cold water fish with the skin on and the bones in are amazing nutritionally. If you look up the nutrition values for one of these fish, you're gonna be blown away. They're all wild-caught. They all basically live on algae, so they don't build up the mercury and other heavy metals that are in our modern ocean,” he says. “I literally could lock you in my barn and just feed you sardines with the skin on and the bones in. And it would be years before you developed a vitamin or a mineral deficiency because it's so nutritionally complete.”
12. Real Superfood 3: LiverShutterstock
“The next superfood that actually deserves the name superfood is liver. This can be cod liver, chicken liver, beef liver, pork liver, goose liver, sheep liver, goat liver,” he says. “The nutrition is so off the charts that it's almost unbelievable. Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition contained in just two ounces of liver and compare it to any other purported superfood on the planet.”
13. Real Superfood 4: Fish RoeShutterstock
“The next superfood that deserves the name is fish roe. That's fish eggs. Some people call it caviar. Of course, that only applies to a few specific varieties, but fish roe is amazing, much like the egg from a bird,” he says. “A fish egg contains every single thing needed to build a fish, including the fish's liver and all his heart and all its other internal organs. Fish roe is a literal superfood. He notes that it has “all the Omega-3 fatty acids, the other essential fatty acids, and all of the essential amino acids that you need.”
14. Real Superfood 5: BivalvesShutterstock
“The last superfood that actually is a superfood is the bivalves. This is mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this. They're not on a lot of people's radar,” he says. “The entire mollusk category is an excellent, excellent superfood. This includes snails and slugs, but a lot of people are not going to eat snails and slugs, and I totally get it. But oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health.”
RELATED: I Lost 50 Pounds in 8 Months by Walking
15. Note That None of the Real Superfoods Have the Word “Superfood” on the LabelYoutube.com/@KenDBerryMD
“You may have noticed that none of the real superfoods actually have the word superfood on the label, but all the ones that are not real superfoods have the word superfood on the label,” Dr. Berry points out, reminding that the term superfood is just for marketing. “It's for making more profits. It has nothing to do with the actual nutrition contained in the actual food. You'll never see a package of liver or sardines or eggs or fish row with the word superfood on them,” he says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
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        5 Fake Superfoods & 5 Real Superfoods, According to an MD
    

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By Leah GrothJul 21, 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.
Are you spending a lot of money on food and drinks you consider superfoods? Don’t waste your money, says Ken D. Berry, MD, family physician and social media influencer. In a recent viral video, the health expert busts the lid on exactly what a superfood is – and what it isn’t. “I'm gonna tell you five completely fake superfoods and tell you why they're fake. And then I'm gonna tell you five actual superfoods that are completely nourishing and noninflammatory to human biology,” he says. 
1. Lots of People Waste Money on Foods and Drinks They Think Are SuperfoodsYoutube.com/@KenDBerryMD
Dr. Berry explains that lots of people waste money on foods and drinks they think are superfoods, “eating it or drinking it every day because you think somehow it's magically going to improve your health.” However, most of them aren’t actually superfoods at all. 
2. The Term Superfood Is Actually a Marketing Ploy, He SaysShutterstock
Dr. Berry explains that the term superfoods is more or less a marketing ploy. “Food companies quickly learned from the United Food Company that the term superfoods equals super sales, and also you get to charge a lot more money for it,” he says. 
3. Here Is What a Superfood Actually IsShutterstock
“My definition of a superfood is a food that is nutrient-dense, is ancestrally appropriate, meaning humans have eaten it for a long damn time, is rich in amino fatty acids, vitamins, and minerals, all of which are essential,” he says. 
4. The Nutrients in Superfoods Are Bioavailable and BioabsorbaleShutterstock
“We need all those, or we'll get sick, we'll suffer, and we'll die,” he continues. “Also, these foods are, the nutrients in them are highly bioavailable and bioabsorbable, meaning they're not locked up by oxalates or lectins or phytates.”
RELATED:  17 Signs That You May Not be Getting Enough Vitamin D
5. Fake Superfood 1: Anything “Whole Grain”Shutterstock
He goes into talking about the five fake superfoods. “Number one on this list is whole grain, anything,” he says. “Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten who cannot eat whole grains at all. And then there's another very large subpopulation that, although they don't have overt celiacs, they absolutely have a reaction when they eat grains,” he says. “So also grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory  – because they don't contain any. So, that can't be a superfood. It doesn't meet the criteria for my definition of a superfood, which I think is the best definition out there.” 
6. Fake Superfood 2: Dark ChocolateShutterstock
The next fake superfood? Dark chocolate. “It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it, phytonutrients that you just can't get anywhere else in such high quantities. The problem is, is all these phytonutrients that you hear about, the polyphenols and all the other things, they've never been proven to be necessary for optimal human health,” says Dr. Berry. He points out that because of the claims, “the dark chocolate companies know that if you put super food on it, you can also charge a super price,” he says. “Superfood equals super profit, but it does not equal super health.”
7. Fake Superfood 3: KaleShutterstock
The next fake superfood might surprise you: Kale. “Kale is often touted as a superfood because it has so much vitamin A,” he says. However, he claims that it has “zero” vitamin A. “Kale is touted as having lots of phytonutrients and other things. And then also there is a premium placed on the price of kale, isn't there? Actually, kale, if it were sold at its true market value, the grocer would pay you to take it home and eat it.”
RELATED: I'm a "Lazy Girl" and Here's How I Lost 50 Pounds of Fat in 3 Months
8. Fake Superfood 4: Manuka HoneyShutterstock
The next superfood is Manuka honey “or any of the other magically delicious honey out there,” says Dr. Berry. “I saw a tiny jar of Manuka honey at our local Whole Foods. It was over $50 for maybe two ounces of Manuka honey. This is 100% marketing honey of any variety from the cheapest honey that's been cut with corn syrup all the way up to the most premium expensive honey on the planet is sugar and water. That's what it is. It spikes your blood sugar and your insulin. There's nothing magical about honey. It's not a superfood.”
9. Fake Superfood 5: Pomegranate JuiceShutterstock
“The next super food that you see touted all the time is pomegranates or pomegranate juice,” says Dr. Berry. He points out that the drink has “a lot of carbohydrates, a few phytochemicals that may or may not be proven someday to actually be beneficial for the human organism.” 
10. Real Superfood 1: EggsShutterstock
“The number one superfood that actually is super food by my definition is eggs with the yolk,” says Dr. Berry, noting that “the nutrition quality, the density of that egg yolk is just off the charts.” He adds that “virtually no one is allergic to an egg yolk, and this includes chicken eggs, duck eggs, goose eggs, quail eggs, the egg from any bird. The yolk is a superfood. It just can't be argued.”
RELATED: I'm a Doctor, and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting
11. Real Superfood 2: Sardines and AnchoviesShutterstock
“The next superfood that actually is a superfood is sardines and anchovies. Any of the small cold water fish with the skin on and the bones in are amazing nutritionally. If you look up the nutrition values for one of these fish, you're gonna be blown away. They're all wild-caught. They all basically live on algae, so they don't build up the mercury and other heavy metals that are in our modern ocean,” he says. “I literally could lock you in my barn and just feed you sardines with the skin on and the bones in. And it would be years before you developed a vitamin or a mineral deficiency because it's so nutritionally complete.”
12. Real Superfood 3: LiverShutterstock
“The next superfood that actually deserves the name superfood is liver. This can be cod liver, chicken liver, beef liver, pork liver, goose liver, sheep liver, goat liver,” he says. “The nutrition is so off the charts that it's almost unbelievable. Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition contained in just two ounces of liver and compare it to any other purported superfood on the planet.”
13. Real Superfood 4: Fish RoeShutterstock
“The next superfood that deserves the name is fish roe. That's fish eggs. Some people call it caviar. Of course, that only applies to a few specific varieties, but fish roe is amazing, much like the egg from a bird,” he says. “A fish egg contains every single thing needed to build a fish, including the fish's liver and all his heart and all its other internal organs. Fish roe is a literal superfood. He notes that it has “all the Omega-3 fatty acids, the other essential fatty acids, and all of the essential amino acids that you need.”
14. Real Superfood 5: BivalvesShutterstock
“The last superfood that actually is a superfood is the bivalves. This is mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this. They're not on a lot of people's radar,” he says. “The entire mollusk category is an excellent, excellent superfood. This includes snails and slugs, but a lot of people are not going to eat snails and slugs, and I totally get it. But oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health.”
RELATED: I Lost 50 Pounds in 8 Months by Walking
15. Note That None of the Real Superfoods Have the Word “Superfood” on the LabelYoutube.com/@KenDBerryMD
“You may have noticed that none of the real superfoods actually have the word superfood on the label, but all the ones that are not real superfoods have the word superfood on the label,” Dr. Berry points out, reminding that the term superfood is just for marketing. “It's for making more profits. It has nothing to do with the actual nutrition contained in the actual food. You'll never see a package of liver or sardines or eggs or fish row with the word superfood on them,” he says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

        
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By Leah GrothJun 21, 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 
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   FACT CHECKED BY
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✓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.
You don’t need to starve yourself to lose weight. In fact, burning fat is more about eating the right foods than simply cutting calories. Carlo Macapinlac is the Owner and Program Director at Newbie Fitness Academy (@newbieFitnessAcademy) and regularly shares videos about how to amp up your health and lose weight. In a recent one, he goes into detail about superfoods, revealing the eight you need to eat to lose weight.
Only a Few Foods Are Worthy of Superfood StatusShutterstock
According to Carlo, there are very few foods “worthy” of the superfood title. “It's really more of a marketing term that was coined by the food industry when they're trying to sell you something. Generally speaking, though, superfoods are nutrient-dense. They have special properties and supreme benefits compared to other foods. They basically pack the best punch. It's the best bang for your nutrition buck.”
Carlo eats these superfoods “every day, and this is the physique that I'm able to maintain,” he says. “And I know for a fact that they work extremely well for other people because these are the exact same foods that all my students inside the fat loss accelerator eat. And they've all gone to see some amazing results.”
But You Have to Avoid Junk FoodShutterstock
However, “there isn't a single food that's gonna be the magic cure-all,” he says. “Like if you start eating avocado, for example, but you're still eating Doritos every day, it's not really gonna work.”
“These are superfoods that I personally believe in,” he says. “I know for a fact that they work extremely well. I don't remember the last time I got sick, maybe four or five years ago,” he adds.
RELATED: 19 Most Unhealthy Junk Food You Should Never Eat 
Superfoods Need to Be Nutrient-Dense and Have Fat and ProteinShutterstock
“If your goal is fat loss, there are three things in your diet that you need to optimize. Nutrient density, fat, and protein content. So all the superfoods that I'm gonna give you are gonna meet all those three criteria, plus they're gonna be extremely delicious,” he says.
Here’s Why Superfoods Need to Be Nutrient-DenseShutterstock
“Nutrient-dense foods are gonna be extremely filling because they're usually high in fiber, which is gonna activate that stretch mechanism in your stomach, which is then gonna activate leptin, which is the hormone that signals your body that you're full and turn off ghrelin, which is your hunger hormone,” he explains. “Weight loss is all about controlling hunger. Why? Because being hungry sucks,” he says.
Here’s Why Superfoods Need to Have FatShutterstock
They also need fat and protein because they “activate your satiety hormones,” he says. Fat activates cholecystokinin or CCK.” He also notes that fat doesn't make you fat. “Like if you're not eating enough fat, and this is some real talk, you're probably fat. In fact, dietary fat and cholesterol usually go hand in hand and are essential to every cellular function in your body, including your brain. Again, it's not bad for you, but again, I don't want you to just add sour cream to your Doritos and call it a day.”
Here’s Why Superfoods Need to Have ProteinShutterstock
Protein “activates peptide YY or PYY, and they're delicious,” he says. “Think about a piece of rib eye with some butter, for example. Hmm. Adequate protein is also key when it comes to maintaining and building muscle while also losing fat.”
Low Carb Is Also Good for Fat Loss, He SaysShutterstock
While carbs “are not essentially the enemy,” he doesn’t recommend eating a lot of fat loss. “If we're strictly talking about fat loss, a majority of the population will do better on a high fat, moderate protein, and low carb diet because it's the best diet to moderate your insulin levels, which is your storage hormone,” he explains. “It's the hormone that controls your body weight and carbs, especially refined carbs like Doritos. Sugar triggers a high blood glucose response, which then triggers a high insulin response to store all that sugar that's in your body right now, which then causes a blood sugar crash. Your body then freaks out because it thinks that it's gonna go into a state of hypoglycemia, which is gonna trigger your body to crave all the food. This is why you can't just have one Dorito after a while. You wanna eat the entire bag.”
Superfood 1: Leafy, Green VeggiesShutterstock
Superfood number one? “Green leafy vegetables, specifically cruciferous vegetables,” he says, citing arugula, spinach, romaine lettuce, and Swiss chard. and kale. He explains that they are “extremely nutrient dense,” and “loaded with vitamins and minerals. They're anti-inflammatory, they're full of antioxidants, and they have a whole lot of other good stuff for your body. They're low in calories, they're extremely low in carbs, and they're also high in fiber, which is again gonna activate that stretch mechanism in your stomach and really maximize the volume of your meals, which is then gonna activate leptin and turn off ghrelin.”
And Cruciferous VeggiesShutterstock
Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts, bok choy, “and I guess I'm gonna include asparagus here as well because they're delicious even though they make your pee smell funny,” are also key, as they meet two criteria of superfoods. “They're nutrient dense, and they contain protein, and they're delicious,” he says, recommending, “Half of your plates or even two-thirds of your plate should contain these vegetables. Just watch the pounds come off.”
Superfood 2: Animal ProteinShutterstock
Superfood number two is animal protein. “Ideally, you're eating pasture-raised chickens or grass-fed beef or something that came from a good source like your local farmer's market, and the animals were raised without antibiotics or added hormones,” he says. “If you can't do that, that's okay. Just buy the best quality protein that you can afford.”
Aim for 0.7 Grams of Protein Per PoundShutterstock
How much protein should you eat? “Your body only needs 0.7 grams per pound of lean body mass. That is it. Even if you're active, even if you go to the gym, some experts even recommend less than that, but we're gonna stick with 0.7, so you don't even need to take BCAAs, pre-workouts or protein powders,” he says.
Superfood 3: EggsShutterstock
His third superfood is eggs, calling it “one of the most nutritious foods on the planet. It's basically nature's version of a multivitamin, and the yolk specifically is actually the healthiest part of the egg. It contains something like 13 vitamins and minerals, including lutein and choline, which are crucial for your eyes and brain development, and that's also where the cholesterol is, which is again essential for every cellular function, and that includes your brain function,” he explains.
RELATED:I Lost 80 Pounds and Achieved My Best Shape of My Life With These Key Changes
Make Sure to Eat the YolksShutterstock
“You would literally die without cholesterol, so throw away your boxed egg whites and think about it from an evolutionary standpoint,” he continues. “Pro tip: Because there are about a million different types of eggs at your local grocery store, you really only wanna look for one thing, one specific thing: Pasture-raised eggs.”
Superfood 4: AvocadoShutterstock
“Avocado toast superfood number four is avocado, but hold the toast. I don't really know any other fruit that can even come close to what avocado brings to the table. While most fruits are high in fruit fructose, which is the predominant sugar in fruit, avocado has a grand total of zero sugar. Instead, it's high in heart, healthy monounsaturated fats, and they're also high in Omega-3 fatty acids in the form of ALA, which can prevent heart attacks and atherosclerosis. It also contains antioxidants like G lycopene and beta carotene. It also contains something like 20 vitamins and minerals,” he explains.
Superfood 5: Extra Virgin Olive OilShutterstock
“Superfood number five, extra virgin olive oil, part of the popular Mediterranean diet. Olive oil has been a dietary staple for some of the world's healthiest population, especially for those people living in the blue zone,” he says. “Study after study has shown that the fatty acids and antioxidants in olive oil, specifically oleic acid, have been found to reduce inflammatory markers in the body. This is important because chronic inflammation has been found to be the major driver of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. If you have cheap vegetable and seed oils at home like sunflower oil, safflower oil, canola oil, or just any cheap oil in general, you need to toss it out, and then you wanna replace it with this awesome superfood.”
Superfood 6: Sweet PotatoesShutterstock
Superfood number six is sweet potatoes. While he doesn’t eat a lot of carbs, “I would make an exception for sweet potatoes,” he says, noting they are a type of root vegetable, “which comes in different varieties and colors like purple, for example, and they're extremely rich in antioxidants, vitamins, and minerals, including fiber, protein, fat, vitamin A, c, and B six, and it's got manganese, potassium, and other good stuff.”
They are also a resistant starch. “If you've never heard of resistant starch before, it's basically a superfood for your digestive system. Sweet potatoes contain two different types of fiber: soluble and insoluble. Your body can't digest either type, so it goes through your stomach and small intestine undigested, eventually reaching your colon, which then feeds your gut flora. Your gut basically acts like the second brain in your body, and this is how you feed it. Taking care of your gut health and keeping those good bacteria happy is essential to good health because everything starts in your gut.”
Superfood 7: Dark ChocolateShutterstock
Superfood number seven is dark chocolate. “Dark chocolate has a special place in my heart,” he says, calling it an “absolute revelation” because he has a sweet tooth. “Dark chocolate more than satisfies that craving without my diet going down the drain,” he says. “Dark chocolate is actually loaded with a lot of vitamins and minerals, including, let me just read it out to you, fiber, iron, magnesium, copper, manganese, potassium, zinc, and selenium, just to name a few.
It's also rich in antioxidants.” He recommends trying to buy at least 70% cacao, “but the sweet spot is 85%, where it still tastes like a treat. It's absolutely delicious, and it doesn't feel like you're eating chalk.”
RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days
Superfood 8: Nuts and SeedsShutterstock
The last superfood? Nuts and seeds, “and that includes almonds, pistachios, walnuts, Brazil nuts, cheese seeds, and flax seeds, because they're also high in antioxidants and anti-inflammatory properties, and they're also absolutely delicious. I eat pistachios and dark chocolate every single day,” he says. 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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By Leah GrothAug 21, 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 
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There is a lot of misinformation out there when it comes to diet and nutrition – and abiding by it could be costing you your health. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet-focused nutritionist and social media influencer who regularly shares realistic tips and tricks to help people improve their eating habits. In a cheeky new TikTok video, she busts some of the biggest diet myths out there. “I'm so glad that so many of you are here for pettiness like I am. Here are some things that I have said as a registered dietician that have made the internet mad,” she exclaims. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to bust some other popular misadvice out there. 
Myth One: “Clean” Foods@thenutritionteaReplying to @crappytohappy #dietitiansoftiktok #dietitian #foodisfood #dietitianapproved
“The term clean foods is just a marketing gimmick,” Shana states. “Some people are always so upset when I say this because the word clean is just another way for folks to feel superior in their ways of eating.”
Myth 2: Certain Bodies Are Pillars of HealthThe Nutrition Tea/Facebook
“Number two, bodies are not business cards,” says Shana. “And why do I say this? Because we obviously uplift certain physiques in this society and put down others. Just because someone has a thin body, just because they have visible muscles, it does not mean that they are the pillar of health. Many times are often disordered eating habits or other habits that aren't anything but healthy that goes on behind the scenes.”
Related: “How I Lost the Last 10 Pounds,” Reveals Nutritionist Danni Patton
Myth 3: All Ultra Processed Foods Are UnhealthyThe Nutrition Tea/Facebook
“And number three, just because the food is labeled ultra-processed, it does not mean that it's automatically unhealthy,” claims Shana. “Just because something is processed or labeled processed, it does not mean that it's automatically unhealthy. There are many processed foods that are actually adding micronutrients to our day because they're fortified, enriched with certain nutrients, minerals, and vitamins that our body needs,” she says. 
Myth 4: Plant-Based Eating Means Vegan or VegetarianShutterstock
“Being plant-based doesn’t mean you can’t ever eat anything from animals,” says Collingwood, as her first myth. “Plant-based just means the majority of what you are eating comes from plants, and animal-based foods are a smaller proportion of your plate. You can become more plant-based by intentionally adding more fruits and veggies (or other plants like herbs, grains, legumes, etc.) or by reducing animal sources and substituting more plant-based proteins.”
Myth 5: Fresh Is Always the BestShutterstock
Another common misconception is that fresh is best, says Collingwood. “Frozen and canned produce can be just as nutrient-dense as their fresh counterparts because they are picked at their peak of freshness and nutritional value. Look for varieties that don’t have sodium and/or sugar added, if possible,” she says. 
Related: Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout 
Myth 6: Eating Healthy Is ExpensiveDiet Diva/Facebook
Don’t let the old belief that “healthy food is expensive” stop you from living your healthiest life. “Food prices have gone up exponentially in recent years, but healthy food doesn’t necessarily have to be more expensive,” says Collingwood. “The biggest food cost is food that is thrown away,” she points out. “If you plan and shop smartly, you can actually save money by eating more nutritiously!”
💪🔥Body Booster: Don’t believe every diet myth you hear. There is canned food that is healthier than fresh food, and not all processed food is bad for you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”
    
The Fit Mother Project - Fitness For Busy Moms/YouTube
By Christopher RobackDec 12, 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.
They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.
Store-Bought Chips: Your Daily Diet Destroyer"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.
Non-Organic Bread: The Pesticide ProblemShutterstock
"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.
RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight
Commercial Baked Goods: The Thyroid DisruptorShutterstock
Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.
Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstock
"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.
Fried Fish and Chicken: The Heart Risk FactorShutterstock
The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.
RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”
Processed Meats: The Cancer ConnectionShutterstock
"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.
French Fries: The Aging AcceleratorShutterstock
"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.
Excessive Dairy: The Addiction You Didn't Know AboutShutterstock
"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.
Processed Plant-Based Foods: The False Health HeroShutterstock
Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.
RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs
Sugary "Health" Drinks: The Wellness ImpostorShutterstock
"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Food Mistakes I Stopped Making After Becoming a Dietitian
    
The Nutrition Tea/Facebook
By Leah GrothAug 06, 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
✓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.
Before nutritionists were experts, they were average people with less knowledge about food and diets. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet focused nutritionist and social media influencer who shares realistic tips and tricks to help people become the healthiest versions of themselves. In a new viral video, she opens up about some of the mistakes she made before getting credentialed. 
“Five things I would never do after becoming a dietician,” she says at the start of the clip. From putting labels on certain types of foods to making assumptions about people that aren’t true, here are the mistakes she made so you don’t have to – and we also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to add her own commentary to the discussion. 
Categorize Foods as “Good and Bad”@thenutritionteaWe learn these tactics in school and it’s our job to unlearn them #dietitiantips #dietitian #dietitiansoftiktok #blacktiktok #blackdietitian #allfoodisgoodfood #goodfoodgoodmood #5thingschallenge #healthyliving
First up, Spence would never “categorize foods as good and bad,” she says. “Not every food is meant to provide nutrients, and not every food is going to be providing the same nutrient. That's why we eat a variety of foods. And yes, some foods are providing us with joy and comfort. That's okay.” Collingwood completely agrees. 
“I try not to classify foods as good and bad but rather need vs want,” she explains. “Foods that we need have nutritional value, while want foods have fewer nutrients. Eating a healthy diet is a balance of getting the nutrients we need for good health but also enjoying some of the others.”
Assuming Someone Is Unhealthy Based on Their BodyThe Nutrition Tea/Facebook
The second is making the assumption “someone is unhealthy based on their body,” she explains. “Bodies are not business cards. If we're talking about health based on lab values or whether someone is eating nutrient dense foods or getting in more movement, a lot of folks in larger bodies are doing those things and have great lab values. And on the opposite spectrum, a lot of folks in thinner bodies don't have great lab values and don't eat nutrient foods or get in a lot of movement,” she points out. 
“You cannot just look at someone and know much about their overall health,” agrees Collingwood. “Some of the fittest people are in larger bodies with really good health measures. And just because someone is thin doesn’t mean they are automatically healthy. They could have very little muscle mass and have high blood pressure, cholesterol, and glucose levels.”
Related: Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat
Healthify FoodsShutterstock
She also regrets trying to “healthify foods,” she says. “The time and Energy I spent making black bean brownies or ice cream when I could have just enjoyed ice cream and brownies. If you want to swap out something or if you're interested in trying out a new recipe, that's fine, but feeling the need to do something based on what you read on the interwebs is something different.” 
Collingwood thinks making recipes healthier is a good thing, “but definitely not all the time,” she says. :If you really want some full fat ice cream, chocolate or a warm chocolate chip cookie, do it!”
Telling People to Stop Eating Their Cultural FoodsShutterstock
“Number four, telling folks to swap out white rice for brown rice in their cultural foods,” she continues. “My ancestors were probably rolling in their graves when I did this. Not to mention this is based on the whole idea that certain cultures and ethnicities are unhealthy.” 
Some food swaps “can make a huge difference in calories or nutritional quality and some don’t really matter much,” says Collingwood. “When it comes to rice, there isn’t a big difference between white and brown, but for people who love their white rice it can ruin it for them. There are plenty of other places in the diet where you can make changes without needing to change everything, especially the cultural favorites.”
Related: 4 Easy Tips to Lose Weight, According to Dietitian
Only Shopping the Perimeter of the StoreShutterstock
“And last but not least, number five, telling people to shop the perimeter of the store,” she says. “Never. Again. This is based on the concept that fresh is best and clean. Eating, no such thing. There are plenty of nutrients found in canned foods, packaged foods, and frozen food. If you like the taste of fresh, that's fine, but telling someone that how they're eating is wrong because they choose foods from a can or package is elitist.” 
Collingwood “never did like this advice either,” she says. “Sure, the perimeter has some fresh stuff, but the middle of the store has whole grains, beans, canned veggies, etc. In today’s world it’s not realistic that people won’t be using convenience foods and there isn’t anything wrong with it!”
💪🔥Body Booster: When it comes to everything surrounding diet and nutrition, it isn’t all black and white and you don’t have to go to extremes. Shop the middle of the store, eat the cookie or the rice, and don’t categorize things as good or bad. 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 Bethenny Frankel Stays “So Thin” at 54
    

        Copyright bethennyfrankel/Instagram
    
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Everyone loves Bethenny Frankel for her candid and realistic approach to everything from diet and exercise to shopping. The former Real Housewives of Beverly Hills star is transparent about most things, including how she stays in such great shape at 54. In case you are curious what a page out of her health and wellness book looks like, Body Network rounded up TK of her best tips for staying in shape. Hint: It involves doughnuts and pizza. 

            
                She Skips Meals to Indulge
            
            
        
View this post on Instagram
A post shared by Bethenny Frankel (@bethennyfrankel)
In an Instagram video, Bethenny divulged details about how she stays “so thin” with her followers. “How do I stay so thin? So, I pick my spots,” she said. “If I know I’m going to some crazy doughnut place or hotdog place, I may not have the meal that comes before that. But I won’t not eat at all, otherwise, you’re gonna go there and overeat on that. It’ll just be a light day.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Practices Portion Control
            
            
        
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A post shared by @thelist
Bethenny also believes in practicing portion control. “I’m also not eating all the doughnuts, or all the hotdogs or all the pizza,” she explained. “You’re really tasting everything, eating nothing,” she added, noting that she never binges. “I never eat to the point where I’m full,” she said. “Not never, but sometimes. I do not like the feeling of being full. It’s uncomfortable. So if you never eat until you get full, you’ll be fine.”

            
                She Eats Slow
            
            
        
View this post on Instagram
A post shared by Bethenny Frankel (@bethennyfrankel)
She is also conscious of her eating. “I’m also a slow eater and I chew slowly,” she continued. “I chew my food thoroughly.”

            
                She Doesn’t Exercise
            
            
        
View this post on Instagram
A post shared by Bethenny Frankel (@bethennyfrankel)
In another TikTok video, she revealed that exercise is not part of her daily routine. “I don't workout and I don't do weights," she said. “I do what I can, when I can. "I'll snowboard if I can, I'll surf if I can. I'll walk on the beach,” she said.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Her Number One Priority? Sleep
            
            
        
View this post on Instagram
A post shared by Bethenny Frankel (@bethennyfrankel)
Resting is Bethenny’s number one priority. “I choose sleep first. Sleep is the number one priority and being happy is the number one priority,” she added.

            
                She Tries to Walk 10,000 Steps Per Day
            
            
        
View this post on Instagram
A post shared by Bethenny Frankel (@bethennyfrankel)
In a recent interview with Women’s Health, she revealed that she aims for 10,000 steps per day and prefers walking outside in nature. She told the publication that it also helps her sleep. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                She Hydrates
            
            
        
View this post on Instagram
A post shared by Bethenny Frankel (@bethennyfrankel)
Bethenny makes sure to hydrate. “I put hydration packets in my water,” she told Women’s Health. “There are several different types of water flavor stories that I have going on—some are relaxing, some are hydrating, some are digestive.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Fitness & Workouts
        5 Exercises You Can Do Without Leaving Your Desk
    

        Shutterstock
    
By Christopher RobackApr 01, 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 
We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

            
                1. Chair Pushups
            
            
        Shutterstock
No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.
Try for: 8-12 repetitions, 2-3 sets.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Desk Pushups
            
            
        Shutterstock
Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!
Try for: 8-10 repetitions, 2 sets.

            
                3. Chair Squats
            
            
        Shutterstock
Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.
Try for: 10-12 repetitions, 2 sets.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                4. Toe Raises
            
            
        Shutterstock
Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.
Try for: 15-20 repetitions, 2-3 sets.

            
                5. Sidekicks
            
            
        Shutterstock
Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.
Try for: 8-10 repetitions per side, 2 sets.

            
                Why These Quick Moves Matter
            
            
        ShutterstockThese five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                The Long-Term Payoff
            
            
        ShutterstockDr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

            
                Small Habits, Big Results
            
            
        Shutterstock"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.
So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Nutrition & Diet
        6 Morning Drinks to Burn Belly Fat
    

        Shutterstock
    
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Are you trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat. 

            
                Water
            
            
        ShutterstockThe most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Coffee
            
            
        Shutterstock
There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks. 

            
                Protein Shake
            
            
        Shutterstock
Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that 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. Most experts recommend at least 30 grams of protein per meal. 

            
                Green Tea
            
            
        Shutterstock
Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                ACV
            
            
        ​Apple Cider Vinegar and Warm WaterShutterstockLots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels. 

            
                Chia Seed Water
            
            
        Shutterstock
Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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