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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.

Influencers' Top 10 Foods For Weight Loss

Eat your way to weight loss with these influencer-endorsed foods.

FACT CHECKED BY Alek Korab
10_Surprising_Foods_split
rosscotron1/alimichelleolson/TikTok
FACT CHECKED BY Alek Korab

If you follow weight loss and fitness influencers on TikTok, you are probably well aware that videos surrounding the type of foods they eat every day are wildly popular. While stuff like egg whites, chicken breasts, blueberries, and kale are some of the more expected items on their lists, there are a number of more surprising foods that fuel some of the most impressive weight loss success stories. The Body Network rounded up some of the contenders and asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them.


1. Dark Chocolate

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Meghan Livingstone, Certified Holistic Nutritionist, maintains that “one of the staple foods” in her diet is dark chocolate.

RDN Says: “Dark chocolate does contain high antioxidant flavanols, and it does provide a nice little treat,” says Collingwood. However, she points out that it also has sugar and fats and “tends to be pretty high in calories, so portion control is going to be critical to weight control.”

2. Chickpea Pasta

@miss_alexabel

The 4 Foods I Ate To Lose 20lbs #weightlosstransformation #weightlossjouney #healthylifestyle #weightlossmotivation #healthyliving #relatable

In a viral TikTok video, Alexis Abel, an influencer who recently auditioned for the Sports Illustrated Swimsuit Edition model search, revealed four foods responsible for 20 pound weight loss. One of them was Whole Foods’ gluten-free chickpea pasta shells. “I started focusing my meals around protein, so this chickpea pasta became my life. Honestly, they should sponsor me by how much I eat it, still to this day,” she said. Usually she will make it with chicken sausage, sauce, and cheese. “And you’re looking at a 30-gram protein dinner.”

RDN Says: Collingwood is also a fan of bean-based pastas! “Chickpea, edamame, black bean, lentil…there are quite a few varieties of pastas available on the market,” she says. “The advantage is that they are high in protein as well as fiber which means they are quite filling and provide satiety for hours after the meal.”

Related: I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

3. Ancient Nutrition Chocolate Bone Broth Collagen

Ancient, Nutrition, bone, broth, collagen, powder ,chocolateShutterstock

Alexis loves Ancient Nutrition’s chocolate bone broth collagen. “I love putting this in my coffee at the start of the day to get 14 grams of protein instantly. It fills you up until lunch and it tastes amazing,” she says.

RDN Says: “Collagen can be an excellent way to get protein and if you want to add it to your coffee, that is a personal preference,” says Collingwood. However, she discourages making it your only breakfast. “I recommend rounding that out with some fruit and maybe a whole grain English muffin or another whole grain choice like a small bowl of oats and fruit.”

4. Lemon

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Alexis also consumes lots of lemon, noting that it’s high in vitamin C, aids in detoxification of the liver, is high in soluble fiber, and is a natural diuretic.

RDN Says: While Collingwood agrees that lemon is “wonderful,” it “is not a miracle worker,” she says. “You aren’t getting a significant source of fiber or even Vitamin C with a few squeezes of a lemon, but if it helps you drink more water because you like the taste of it in your water, then squeeze away!”

5. Potatoes

@amber_c_fitness

#greenscreen #greenscreenvideo 10 of my STAPLE foods. #ShowOffLandOFrost #weightlosstips #weightlosstransformation #weightlossfood #caloriedeficittips

Amber Clemens, a weight loss coach and influencer, shared 10 foods that helped her lose a whopping 160 pounds in a TikTok video that has been viewed over 2.8 million times. While some of them are obvious – including nonfat Greek yogurt and boneless skinless chicken breasts – there were a few unexpected foods that made the cut, including potatoes.

RDN Says: “Potatoes are surprisingly low in calories, but the key is not adding a lot of fat like deep frying to butter on a baked potato,” says Collingwood. “Try to keep the skin on for more fiber for satiety.”

Related: 20 Foods That Strip Belly Flab

6. Chicken Sausage

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Sausage is thought to be a fatty food, but many influencers, including Amber, keep chicken sausage on their shopping lists.

RDN Says: Chicken sausage is typically a lower calorie, lower fat alternative to pork sausage, explains Collingwood. “Many chicken sausages have interesting flavors added like apple sausage or rosemary/italian flavors,” she says. However, some people find chicken sausage to be dry, “so be careful not to overcook it.”

7. Frozen Vegetables

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

Sure, fresh veggies taste great when you can get them. But frozen veggies are essential to have on hand, according to Amber and other influencers.

RDN Says: “Frozen veggies are super convenient and you will always have them in the house easily stored in the freezer,” explains Collingwood. “They are picked at their peak of ripeness and nutritional value and pretty quick to heat up in the micro, skillet, oven, or stovetop.”

8. Yasso Bars

Yasso, Greek, yogurt, bars,grocery,store.Shutterstock

Amber also keeps Yasso Greek yogurt bars in her fridge, as a not-so-guilty-pleasure.

RDN Says: Yasso bars are a sweet treat that Collingwood endorses. “I love greek yogurt bars for a low calorie sweet treat that has some protein,” she says.

9. Whole Eggs

@rosscotron1

Eggs are too good for you #eggs #diet #keto #gym #fitness #weightloss #weightlosstransformation #carnivore #lowcalorie

Some influencers stick to egg white. However, in a video that has been viewed over 18.2 million times Ross Cotron, a keto-devotee says that eating three whole boiled eggs every day for breakfast helped him lose over 72 pounds.

RDN Says: “Eggs have a variety of important nutrients from protein to lutein to choline and many in between. Most of the nutrition is found in the yolk, but so is the fat and cholesterol,” Collingwood explains. “I like to combine some egg whites with a whole egg with veggies for a satisfying breakfast.”

Related: I Lost 30 Pounds With These 4 Easy Exercises

10. Fairlife Milk

@alimichelleolson

#weightloss #weightlosscheck #breakfastideas #lunchideas #dinner #dinnerideas #meals #weightlosscheck #weightlosstransformation #fitnessjourney #naturalweightloss #weightlossmotivation #healthyfood #eatingclean #healthyrecipes #cleaneating #highprotein #naturalweightloss #weightlossbeforeandafter #cleansimpleeats

Lots of influencers, including TikToker Ali Olson (@alimichelleolson) who is down 105 pounds, are fans of Fairlife milk, made with less sugar and containing much more protein than your average glass. In a video detailing her daily diet she revealed that she uses the protein-rich milk in her protein shakes, because just one cup boasts a whopping 13 grams of protein.

RDN Says: Collingwood is a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post workout, on your cereal, in a smoothie, or just a glass with dinner.”

The moral of the story? Losing weight doesn’t have to involve eating bland and boring food, as long as you do the research. Healthier versions of your favorite foods do exist, and many of them are just as delicious as the originals

💪🔥Body Booster: Pasta, chocolate, starchy carbs, dairy products, and even some types of sausage have helped weight loss influencers lose hundreds of pounds.

More For You

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram

Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

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

Fat Loss Is About Creating a Sustainable Calorie Deficit

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

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

Prep for Success

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

Balanced Macros

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

Hydration

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

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

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

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

Walking

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

Rest and Recovery

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

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

Sleep

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

Stay Consistente

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

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

10_Surprising_Foods_split
rosscotron1/alimichelleolson/TikTok
FACT CHECKED BY Alek Korab
Expert-Recommended

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

If you follow weight loss and fitness influencers on TikTok, you are probably well aware that videos surrounding the type of foods they eat every day are wildly popular. While stuff like egg whites, chicken breasts, blueberries, and kale are some of the more expected items on their lists, there are a number of more surprising foods that fuel some of the most impressive weight loss success stories. The Body Network rounded up some of the contenders and asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them.


1. Dark Chocolate

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Meghan Livingstone, Certified Holistic Nutritionist, maintains that “one of the staple foods” in her diet is dark chocolate.

RDN Says: “Dark chocolate does contain high antioxidant flavanols, and it does provide a nice little treat,” says Collingwood. However, she points out that it also has sugar and fats and “tends to be pretty high in calories, so portion control is going to be critical to weight control.”

2. Chickpea Pasta

@miss_alexabel

The 4 Foods I Ate To Lose 20lbs #weightlosstransformation #weightlossjouney #healthylifestyle #weightlossmotivation #healthyliving #relatable

In a viral TikTok video, Alexis Abel, an influencer who recently auditioned for the Sports Illustrated Swimsuit Edition model search, revealed four foods responsible for 20 pound weight loss. One of them was Whole Foods’ gluten-free chickpea pasta shells. “I started focusing my meals around protein, so this chickpea pasta became my life. Honestly, they should sponsor me by how much I eat it, still to this day,” she said. Usually she will make it with chicken sausage, sauce, and cheese. “And you’re looking at a 30-gram protein dinner.”

RDN Says: Collingwood is also a fan of bean-based pastas! “Chickpea, edamame, black bean, lentil…there are quite a few varieties of pastas available on the market,” she says. “The advantage is that they are high in protein as well as fiber which means they are quite filling and provide satiety for hours after the meal.”

Related: I Ditched the Gym for Pilates & Walking to Achieve the Dream Body I Love

3. Ancient Nutrition Chocolate Bone Broth Collagen

Ancient, Nutrition, bone, broth, collagen, powder ,chocolateShutterstock

Alexis loves Ancient Nutrition’s chocolate bone broth collagen. “I love putting this in my coffee at the start of the day to get 14 grams of protein instantly. It fills you up until lunch and it tastes amazing,” she says.

RDN Says: “Collagen can be an excellent way to get protein and if you want to add it to your coffee, that is a personal preference,” says Collingwood. However, she discourages making it your only breakfast. “I recommend rounding that out with some fruit and maybe a whole grain English muffin or another whole grain choice like a small bowl of oats and fruit.”

4. Lemon

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Alexis also consumes lots of lemon, noting that it’s high in vitamin C, aids in detoxification of the liver, is high in soluble fiber, and is a natural diuretic.

RDN Says: While Collingwood agrees that lemon is “wonderful,” it “is not a miracle worker,” she says. “You aren’t getting a significant source of fiber or even Vitamin C with a few squeezes of a lemon, but if it helps you drink more water because you like the taste of it in your water, then squeeze away!”

5. Potatoes

@amber_c_fitness

#greenscreen #greenscreenvideo 10 of my STAPLE foods. #ShowOffLandOFrost #weightlosstips #weightlosstransformation #weightlossfood #caloriedeficittips

Amber Clemens, a weight loss coach and influencer, shared 10 foods that helped her lose a whopping 160 pounds in a TikTok video that has been viewed over 2.8 million times. While some of them are obvious – including nonfat Greek yogurt and boneless skinless chicken breasts – there were a few unexpected foods that made the cut, including potatoes.

RDN Says: “Potatoes are surprisingly low in calories, but the key is not adding a lot of fat like deep frying to butter on a baked potato,” says Collingwood. “Try to keep the skin on for more fiber for satiety.”

Related: 20 Foods That Strip Belly Flab

6. Chicken Sausage

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Sausage is thought to be a fatty food, but many influencers, including Amber, keep chicken sausage on their shopping lists.

RDN Says: Chicken sausage is typically a lower calorie, lower fat alternative to pork sausage, explains Collingwood. “Many chicken sausages have interesting flavors added like apple sausage or rosemary/italian flavors,” she says. However, some people find chicken sausage to be dry, “so be careful not to overcook it.”

7. Frozen Vegetables

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

Sure, fresh veggies taste great when you can get them. But frozen veggies are essential to have on hand, according to Amber and other influencers.

RDN Says: “Frozen veggies are super convenient and you will always have them in the house easily stored in the freezer,” explains Collingwood. “They are picked at their peak of ripeness and nutritional value and pretty quick to heat up in the micro, skillet, oven, or stovetop.”

8. Yasso Bars

Yasso, Greek, yogurt, bars,grocery,store.Shutterstock

Amber also keeps Yasso Greek yogurt bars in her fridge, as a not-so-guilty-pleasure.

RDN Says: Yasso bars are a sweet treat that Collingwood endorses. “I love greek yogurt bars for a low calorie sweet treat that has some protein,” she says.

9. Whole Eggs

@rosscotron1

Eggs are too good for you #eggs #diet #keto #gym #fitness #weightloss #weightlosstransformation #carnivore #lowcalorie

Some influencers stick to egg white. However, in a video that has been viewed over 18.2 million times Ross Cotron, a keto-devotee says that eating three whole boiled eggs every day for breakfast helped him lose over 72 pounds.

RDN Says: “Eggs have a variety of important nutrients from protein to lutein to choline and many in between. Most of the nutrition is found in the yolk, but so is the fat and cholesterol,” Collingwood explains. “I like to combine some egg whites with a whole egg with veggies for a satisfying breakfast.”

Related: I Lost 30 Pounds With These 4 Easy Exercises

10. Fairlife Milk

@alimichelleolson

#weightloss #weightlosscheck #breakfastideas #lunchideas #dinner #dinnerideas #meals #weightlosscheck #weightlosstransformation #fitnessjourney #naturalweightloss #weightlossmotivation #healthyfood #eatingclean #healthyrecipes #cleaneating #highprotein #naturalweightloss #weightlossbeforeandafter #cleansimpleeats

Lots of influencers, including TikToker Ali Olson (@alimichelleolson) who is down 105 pounds, are fans of Fairlife milk, made with less sugar and containing much more protein than your average glass. In a video detailing her daily diet she revealed that she uses the protein-rich milk in her protein shakes, because just one cup boasts a whopping 13 grams of protein.

RDN Says: Collingwood is a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post workout, on your cereal, in a smoothie, or just a glass with dinner.”

The moral of the story? Losing weight doesn’t have to involve eating bland and boring food, as long as you do the research. Healthier versions of your favorite foods do exist, and many of them are just as delicious as the originals

💪🔥Body Booster: Pasta, chocolate, starchy carbs, dairy products, and even some types of sausage have helped weight loss influencers lose hundreds of pounds.

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

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


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

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

It Will Help You Lose Weight

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

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

You Don’t Have to Eat Less to Cut Calories

Black woman eating olivesShutterstock

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

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

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

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

Here Is What You Should Look For

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

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

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

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

Jar with peanut butter on peanut background, close upShutterstock

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

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

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

These Types of Examples Will Motivate You

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

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

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

Women housewife with cart shopping in supermarketShutterstock

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

1. Strawberries

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

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

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

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

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

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

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

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

5. Chicken Breast

Grilled chicken thighs.Shutterstock

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

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

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

7. Egg White

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

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

8. Lentils

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

9. Low Calorie Dessert

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

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

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

10. Air Popped Popcorn

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

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Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.


Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

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“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

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The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

Justin Gichaba justin_gichaba
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Evidence-Based

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

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

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

Are you taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

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Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

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The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
Evidence-Based

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

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

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

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Evidence-Based

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

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

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

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

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

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.