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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 
                       Follow:
                       

   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
   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.
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. 
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                       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
        Mom Lost 135 Pounds and Kept It Off With These 7 Meals
    

        I Lost 130 Pounds on the Keto Diet and This Is How
    

        Copyright low.carb.love/Instagram
    
By Christopher RobackApr 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.
We've all been there - trying to lose weight but getting stuck in a cycle of boring meals and cravings. For Mayra, a mother and wellness enthusiast from Low Carb Love, finding sustainable, delicious meals was the key to losing 135 pounds and keeping it off for over 15 years. "Focus on protein," she says, sharing the approach that transformed her life. Ready to discover meals that could change your weight loss journey too?

            
                1. Morning Protein Smoothie
            
            
        Mayra kicks off her day with a protein-packed smoothie that feels like dessert but fuels her body. "When I'm not really knowing what to eat, or I just feel like really nourishing my body, I always make a smoothie," she explains in her video. Her go-to blend includes plant-based protein powder, almond milk, unsweetened cocoa powder, and a secret ingredient - avocado - which creates creaminess without the carbs of banana.

            
                2. Crispy Skin Salmon
            
            
        For lunch, Mayra loves a perfectly cooked salmon with crispy skin. "I love a crispy seasoned skin," she says while demonstrating how to get that restaurant-quality sear. The salmon provides quality protein and healthy omega-3 fats that keep her satisfied. She cooks it simply with salt and pepper, letting the natural flavors shine through.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                3. Salmon Cobb Salad
            
            
        Mayra transforms her salmon into a substantial Cobb salad that's anything but boring. "Salads are a really, really big part of my life. I love salads because they're really filling," she shares. Her version includes crispy turkey bacon, feta cheese, medium-boiled eggs, avocado, and fresh vegetables, topped with a simple homemade dressing of red wine vinegar, Dijon mustard, and avocado oil.

            
                4. Smart Snacking
            
            
        Before dinner, Mayra prevents overeating with strategic snacks. "One of the mistakes that I feel people make when they're snacking is they have too much fruit or sugars or carbs," she explains. Instead, she opts for protein and fat-focused options like a small bowl of strawberries, Marcona almonds, and protein-rich beef jerky that keep her satisfied until dinner.

            
                5. Curry Chicken
            
            
        For dinner, Mayra keeps it lighter with a delicious curry chicken dish. "I usually like to go a little lighter for dinner," she says, sharing her preference for chicken or seafood in the evening. Her curry chicken features a yogurt marinade that keeps the meat moist, plus a medium-heat coconut curry sauce that adds tons of flavor without excessive carbs.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                6. Cauliflower Rice
            
            
        Mayra pairs her curry chicken with fluffy cauliflower rice. "This here is just super fluffy, light. It does the job," she explains while showing how to properly drain the moisture for the perfect texture. This low-carb alternative satisfies her desire for a comforting base without derailing her progress.

            
                7. Simplified Sauces
            
            
        For busy weeknights, Mayra relies on clean-ingredient sauces to transform simple proteins. "I'm all about making homemade sauces and making them from scratch, but sometimes during the week, you just need to make it and go," she admits. This practical approach helps her maintain her eating style without spending hours in the kitchen.

            
                Her #1 Rule
            
            
        Throughout her day, Mayra consistently prioritizes protein at every meal. "Again, like for me, protein really goes a long way," she emphasizes. This focus has been fundamental to her 135-pound weight loss and 15-year maintenance success, giving her meals staying power that prevents hunger and cravings.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Secret Weapon
            
            
        Mayra doesn't shy away from fats - she embraces them strategically. "Don't be afraid of fats. I grew up being super paranoid about fatty foods. I got low fat, everything," she reveals. Now she understands that "fats are not the enemy" and uses them as a "lever" to stay satisfied longer between meals.

            
                Why She Never Gets Bored
            
            
        The key to Mayra's long-term success is constant variety. "What makes a low carb lifestyle sustainable, or even a weight loss journey sustainable, is you being able to actually stick to it," she explains. By creating flavorful variations of her favorite meals, she never feels restricted or bored with her food choices.

            
                Meal Prep Mindset
            
            
        Mayra suggests making extra portions of proteins and sides like cauliflower rice. "If you're alone, then meal prep," she advises, noting how this simple habit ensures she always has healthy options available. This practical approach helps her maintain consistency even during busy weeks. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        She Walked in a Weighted Vest For 30 Days
    

        Copyright emmacolseynicholls/Instagram
    
By Christopher RobackApr 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.
For many women over 40, the struggle to maintain strength and fitness becomes increasingly challenging as hormones shift and metabolism changes. Emma Colsey-Nicholls knows this firsthand. As a weight loss coach specializing in helping women navigate midlife health challenges, Emma decided to put weighted vest walking to the test for 30 days. What she discovered was a game-changer for building strength without adding gym time to her already packed schedule. Read on to learn how this simple addition to her daily walks transformed her fitness and could do the same for you.

            
                The Midlife Fitness Challenge
            
            
        The fitness routines that worked in your 30s often don't deliver the same results after 40. "You only need to look at a chocolate bar and you gain weight around your midsection," Emma says in her video, describing a frustration many women share. Even as a health coach, Emma deals with PCOS symptoms alongside typical midlife challenges, making her passionate about finding strength-building solutions that fit into busy schedules. "I'm always delving into how we can optimise our midlife health and fitness without having to add any extra time to your already busy schedule," she explains.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                My No-Gym Approach To Fitness
            
            
        
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A post shared by COACH ➡️ Health✨Mindset ✨Life (@emmacolseynicholls)
Emma didn't change her existing routine of walking 10,000-15,000 steps daily with her dogs. "I didn't add any more walking to my schedule. I was simply doing my existing walks but just adding the weighted vest," Emma explains. She used a 15-pound vest just 3-4 times weekly throughout her 30-day experiment, making this an extremely manageable addition to her routine. "I'm all about working smart and not harder these days because I definitely do not have the time to add in more things," she adds.

            
                How Walking Builds Muscle Strength
            
            
        
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The science behind weighted vest walking is straightforward but effective. "It's simply about adding more load onto the body. Your body has to adapt to that extra weight," Emma explains. This adaptation process builds strength as your muscles work harder with each step. "Muscles are going to have to contract harder. We're going to have to recruit more muscle fibres so that your body can propel yourself through that greater amount of load," Emma says, detailing how this simple addition effectively turns your walk into a strength training session.

            
                Strength Building Without The Gym
            
            
        
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A post shared by COACH ➡️ Health✨Mindset ✨Life (@emmacolseynicholls)
One of the most significant benefits Emma noticed was improved strength without setting foot in a gym. "I've actually really enjoyed using this when I've been going uphill. So I've been working on trying to maintain my pace, so walking at a good pace whilst having the weighted vest on," Emma says. She found that her leg muscles became noticeably stronger as they adapted to carrying the additional weight, providing resistance training benefits during what would otherwise be just a regular walk.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Perfect For Low-Energy Days
            
            
        
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A post shared by COACH ➡️ Health✨Mindset ✨Life (@emmacolseynicholls)
Midlife often brings hormonal fluctuations that can tank your energy and motivation for traditional strength training. "There are many times when I'm having hormonal fluctuations, I can feel like absolute garbage and my energy levels are on the floor," Emma shares. On days when a gym workout feels impossible, a weighted walk provides meaningful strength benefits while still being gentle enough to manage. "I'm always motivated to go out on a walk because I absolutely love going out and walking," she adds, making this an ideal strategy for consistent strength building.

            
                Cardiovascular Strength Too
            
            
        
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While primarily focusing on building muscular strength, Emma found that the weighted vest significantly improved her cardiovascular fitness too. "I've been feeling really really out of breath. It's been elevating my heart rate by the simple act of adding on the weighted vest," Emma notes. This dual benefit means you're strengthening both muscles and heart without traditional gym workouts. "I've really noticed those improvements in my cardiovascular health like when I'm just running up the stairs I haven't been feeling as out of breath," she shares.

            
                Weight Loss Without Diet Changes
            
            
        
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Although strength building was her focus, Emma was pleasantly surprised by other physical changes. "I dropped three pounds like without even trying," Emma says about her 30-day experience. "I am someone who usually doesn't drop weight that easily without having to be very very dialed in with my diets," she adds, highlighting how the added strength training element of her walks created meaningful body composition changes without dietary modifications.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Muscle Preservation Benefits
            
            
        
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What makes weighted vest walking particularly valuable for building strength in midlife women is how it affects body composition. "It was shown to be effective in reducing fat mass and body weight but not fat-free mass," Emma explains about research findings. This means you're preserving and building muscle rather than losing it – crucial for maintaining strength as we age. "We want our body to be metabolically active meaning that we burn more calories at rest and we do that by sustaining our muscle mass," she adds.

            
                Bone Strength Benefits
            
            
        
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Perhaps the most important long-term strength benefit for women over 40 is improved bone density. "As we approach peri and menopause, we get a reduction in the production of estrogen. Bone health becomes important as we have the high risk of osteoporosis," Emma says. Studies show weighted vests not only help maintain bone mineral density but may actually help reverse bone loss. "Bones grow where there are load placed on it," Emma explains, making this a crucial aspect of midlife strength training.

            
                Getting Started Simply
            
            
        
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You don't need to invest in equipment right away to try this strength-building approach. "You could start with something as simple as putting some weight in a rucksack," Emma suggests. Starting with household items like canned goods in a backpack allows you to test the concept before investing in a proper weighted vest. This makes it accessible for anyone interested in building strength without a gym membership.

            
                Choosing The Right Weight
            
            
        
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If you decide to purchase a vest, Emma recommends looking for adjustable options. "I would definitely want one that has the ability to adjust the weight so that you can start lighter and you can build up over time," she advises. Vests that distribute weight around the waist rather than just on the shoulders can also be more comfortable for extended strength-building sessions. She suggests starting with a weight that challenges you but doesn't compromise your posture.
RELATED:20 Superfoods for People Over 50

            
                Small Effort, Big Strength Gains
            
            
        
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Emma was impressed by how quickly she noticed strength improvements with minimal effort. "I was really impressed with the benefit that I felt in quite a short period of time and without adding any extra weight," Emma says. She used just 15 pounds consistently and still saw meaningful improvements in her muscle strength, cardiovascular fitness, and overall body composition. "When it comes to midlife health, if we want to be able to get more bang for our buck without adding any more onto your plate, I think it's a great tool to utilize," she concludes.

            
                "I've Seen and Felt the Benefits"
            
            
        
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A post shared by COACH ➡️ Health✨Mindset ✨Life (@emmacolseynicholls)
For women over 40 looking to build strength without adding gym time to their busy schedules, weighted vest walking offers a simple yet effective solution. The benefits Emma experienced went well beyond what she expected – stronger muscles, improved cardiovascular fitness, better bone health, and even some weight loss, all without changing her existing walking routine significantly. "I've seen and felt the benefits," Emma shares, "and maybe if you consider it that you might too." If you're looking for a practical way to build strength in midlife without a gym membership, this might just be the approach you've been waiting for. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        10 Foods That Secretly Burn Fat After 40
    

        Shutterstock
    
By Christopher RobackApr 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.
Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear. 
We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

            
                Why Your Body Changes After 40 (And What to Do About It)
            
            
        Shutterstock"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."
Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.
Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                1. Lean Proteins
            
            
        ​Lean ProteinShutterstockThink of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.
Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.
Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."
How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

            
                2. Greek Yogurt
            
            
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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.
Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.
How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                3. Fatty Fish
            
            
        ShutterstockSalmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.
Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.
"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."
How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

            
                4. Whole Grains
            
            
        ​30. QuinoaShutterstockForget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.
Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.
"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."
How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

            
                5. Eggs
            
            
        ​Don’t Skip BreakfastShutterstockEggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.
Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain. 
How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                6. Legumes
            
            
        ​23. ChickpeasShutterstockLentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.
Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.
How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

            
                7. Green Tea
            
            
        ShutterstockGreen tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.
NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.
How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

            
                8. Nuts and Seeds
            
            
        Shutterstock"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.
The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks. 
How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack
RELATED:20 Superfoods for People Over 50

            
                9. Leafy Greens
            
            
        ​Zucchini or Kale ChipsShutterstockYou've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.
"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."
How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

            
                10. Water
            
            
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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.
After 40, our thirst signals often become less reliable, making conscious hydration even more important.
How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

            
                Putting It All Together: Your After-40 Eating Strategy
            
            
        ShutterstockHere's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."
Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."
Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

            
                The Bottom Line
            
            
        5 Menopause-Soothing Foods for Quick ReliefShutterstockThese 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.
The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.
It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. 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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