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These 5 Grocery Staples Help My Clients Burn Fat

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Expert-Recommended

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

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Expert-Recommended

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

Are you trying to lose weight, but are overwhelmed every time you go to the grocery store? One expert is revealing exactly what to buy to burn fat fast. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the top five items he recommends that his clients buy when they are trying to lose weight.


Cherry Tomatoes

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Cherry tomatoes are one item you need on hand for weight loss – and not just to toss on salad. “Keep these in the fridge. Any time you’re hungry, just pop a few into your mouth. It’s an instant burst of flavor and very healthy,” he says.

Fruit

Apple treeShutterstock

He also recommends stocking up on fruit. “Keep fresh fruit in the fridge and frozen fruit in the freezer. Apples, oranges, bananas, watermelon, cantaloupe, and more. Again, very healthy and not that expensive,” he explains.

Oatmeal

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.​High-Protein Berry OatmealShutterstock

Oatmeal is a great weight-loss item to have on hand. “Don’t buy the oatmeal in the packets. Those are usually flavored, which means they have added salt and sugar. Those are not good,” he instructs. “Use the plain old Quaker Oats oatmeal, or steel-cut oats.” He notes that you can get any healthy and inexpensive cereal, as long as it doesn’t have added salt or sugar. “Read the labels carefully. You can then put fruit on top while you’re eating it to sweeten it up. Natural sugars found in fruit are much healthier than the refined sugars found in most oatmeals.”

Shredded Wheat Cereal

Healthy Whole Wheat Shredded Cereal with Fruit for Breakfast

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Shredded Wheat cereal is one of the few cereals in the aisle that does not have added salt or added sugar. “It’s tasty too and very high in fiber,” says Bronstein. “I usually add some on top of my homemade soy yogurt, which I eat for breakfast. Trader Joe's makes its own brand of shredded wheat that’s just as good. The main thing is to read the label carefully,” he adds.

Corn Tortillas

Homemade White Corn Tortillas in a StackShutterstock

Corn tortillas are an excellent substitute for bread. “They usually have no added sodium and no added sugars. They’re about 30 calories each. Just throw them in the toaster oven for 5 minutes or so, and they taste delicious. Avoid flour tortillas, though, as they’re not a good bread substitute. Corn is the way to go,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

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

Are you trying to lose weight, but are overwhelmed every time you go to the grocery store? One expert is revealing exactly what to buy to burn fat fast. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the top five items he recommends that his clients buy when they are trying to lose weight.


Cherry Tomatoes

Cherry tomatoes on the vine

Shutterstock

Cherry tomatoes are one item you need on hand for weight loss – and not just to toss on salad. “Keep these in the fridge. Any time you’re hungry, just pop a few into your mouth. It’s an instant burst of flavor and very healthy,” he says.

Fruit

Apple treeShutterstock

He also recommends stocking up on fruit. “Keep fresh fruit in the fridge and frozen fruit in the freezer. Apples, oranges, bananas, watermelon, cantaloupe, and more. Again, very healthy and not that expensive,” he explains.

Oatmeal

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.​High-Protein Berry OatmealShutterstock

Oatmeal is a great weight-loss item to have on hand. “Don’t buy the oatmeal in the packets. Those are usually flavored, which means they have added salt and sugar. Those are not good,” he instructs. “Use the plain old Quaker Oats oatmeal, or steel-cut oats.” He notes that you can get any healthy and inexpensive cereal, as long as it doesn’t have added salt or sugar. “Read the labels carefully. You can then put fruit on top while you’re eating it to sweeten it up. Natural sugars found in fruit are much healthier than the refined sugars found in most oatmeals.”

Shredded Wheat Cereal

Healthy Whole Wheat Shredded Cereal with Fruit for Breakfast

Shutterstock

Shredded Wheat cereal is one of the few cereals in the aisle that does not have added salt or added sugar. “It’s tasty too and very high in fiber,” says Bronstein. “I usually add some on top of my homemade soy yogurt, which I eat for breakfast. Trader Joe's makes its own brand of shredded wheat that’s just as good. The main thing is to read the label carefully,” he adds.

Corn Tortillas

Homemade White Corn Tortillas in a StackShutterstock

Corn tortillas are an excellent substitute for bread. “They usually have no added sodium and no added sugars. They’re about 30 calories each. Just throw them in the toaster oven for 5 minutes or so, and they taste delicious. Avoid flour tortillas, though, as they’re not a good bread substitute. Corn is the way to go,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

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

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

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.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.


Get Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

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Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Shoot of athletic woman cutting fruits and vegetables to prepare a smoothie while listening to music with earphones in the kitchen at home.
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

YouTuber Doctor Top is sharing some of his favorite fat-burning foods for ultimate health, weight loss, and fitness. Each one of these foods is packed with nutrients, will help keep you satiated, and it doesn’t hurt that these options actually taste good. There’s something for every type of diet, whether vegan, flexitarian, or vegetarian. The following five options will help boost your metabolism and increase energy—and everyone is a whole food. Read on to find out which five superfoods will help you burn fat faster.


Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Doctor Top loves avocados as a top fat-burning food. “These creamy fruits are packed with healthy monounsaturated fats and fiber,” he says. “They help keep you full, stabilize blood sugar, and boost metabolism. Add them to salads, make guacamole, or enjoy them on their own. Aim for half an avocado daily.”

Salmon

Doctor Top recommends wild-caught salmon for its excellent, high-quality protein content. “It's rich in omega-3 fatty acids and high-quality protein,” he says. “Omega-3s reduce inflammation and may help your body burn fat more efficiently. Protein keeps you satiated and preserves muscle mass during weight loss. Enjoy salmon 2-3 times a week for optimal benefits.”

Coconut Oil

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

Doctor Top loves coconut oil as a healthy fat. “It contains medium-chain triglycerides (MCTs) that your body can quickly turn into energy,” he says. “This can boost your metabolism and help you burn more fat. Use it for cooking or add a tablespoon to your morning coffee for a keto-friendly energy boost.”

Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Doctor Top is a big fan of eggs, which are not only relatively low in calories but packed with nutrients. “They're a nutritional powerhouse, rich in protein and healthy fats,” he says. “Eggs can increase feelings of fullness, reducing overall calorie intake. They also contain choline, which supports fat metabolism. Don't fear the yolks – that's where most of the nutrients are!”

RELATED:I'm a Dietitian, and This Is How I Lost 100 Pounds and Kept It Off

Nuts and Seeds

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Doctor Top recommends nuts and seeds for a nutritious, delicious, fat-burning snack. “Almonds, walnuts, chia seeds, and flaxseeds are excellent choices,” he says. “They're high in healthy fats, protein, and fiber. This combination helps control hunger and stabilize blood sugar. Just watch your portions – a small handful goes a long way.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Luisana_Carrero_luisana_nutritioncoach19
Copyright luisana_nutritioncoach/Instagram

Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new social media post, she reveals exactly what she buys on her Costco runs to stay in shape. “Finding your go-to foods that you really enjoy is one of the best ways to make dieting for fat loss easier. Which is why I get the same foods most times, and because I mainly cook things in bulk, I can mix and match them throughout the week for more variety,” she says.


Proteins

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Here are the proteins she stocks up on:

  • Chicken Breast: “Fully cooked or raw,” she reveals.
  • Ready to Drink Protein Shakes: “Nurri or Fairlife - I like the ones with 30g of protein,” she says.
  • Steak Bites: “This is a new find, and they’re delicious,” she says in the post.

RELATED:This Doctor Lost 25 Pounds in 90 Days By Dropping These 12 Daily Habits

Dairy/Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

She also stocks up on dairy products, including eggs:

  • Egg whites
  • Eggs
  • Low Fat Cottage Cheese
  • Plain Non-Fat Greek Yogurt
  • Oikos Greek yogurt
  • Feta Cheese
  • Unsweetened Almond Milk

Product

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

As for produce, she keeps it simple:

  • Spring mix
  • Romaine lettuce
  • Spinach
  • Cherry Tomatoes
  • Peppers

Fats

Whole and cut avocados on grey marble table, flat layShutterstock

Here is her list of fats:

  • Olive oil
  • Avocados
  • NATURAL peanut butter: “Check the ingredients make sure there’s only peanuts and salt,” she says, noting that this is “cheaper at Costco.”
  • Grass Fed Butter: Also “cheaper at Costco.”

Carbs

Ripe red apples on table close upShutterstock

Here are her go-to carbs:

  • Whole Grain bread: “Dave’s Killer is my fave,” she says.
  • Corn tortillas
  • White rice
  • Potatoes
  • Frozen Berries
  • Apples

RELATED:She Lost 180 Pounds After Discovering These 16 Life-Changing Weight Loss Truths

Here Are Some Simple Meal Ideas From the Categories

“I create my meals using at least 1 food from each category, here are some of my go-tos,” she says.

✅ Greek yogurt, peanut butter, and berries.

✅ Chicken, rice, butter, and salad.

✅ Steak bites, avocado, rice and salad.

Cut Back on Drinking

In another post she discussed other habits that prevent weight loss, including alcohol consumption. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

Plan Your Workouts

She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

RELATED:This Trainer Dropped 15 Pounds of Fat With 15 Simple Changes That Actually Work

Amp Up Your Protein Intake

As for high-protein foods, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier” in another post.

  • Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
  • Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Annie Lampella KetoFocus
3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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

Losing weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

Cottage Cheese Berry Bowl

Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

Spicy-Sweet Crunchy Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

When cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

Cheese Puffs That Surprise

Cheese collection, pieces of aged British cheddar cheese close up​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)Shutterstock

Don't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

Protein-Packed Pasta Bites

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Transform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

Strawberry Yogurt Dessert

Strawberry Yogurt​5. Flavored YogurtsShutterstock

Satisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

Almond Butter Protein Mousse

Raw Organic Almond Butter on a Background

Shutterstock

When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

Smart Shopping for Protein Success

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Finding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

Meeting Your Daily Protein Goals

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Setting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

Why Protein Matters for Weight Loss

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Protein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

Balancing Macros for Success

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Finding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

Turning Snacks into Meal Components

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These high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Emma Anders
I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
Copyright Dr Emma Anders/YouTube
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.

Like millions struggling with weight loss, Dr. Emma Anders tried countless diets before finding something that actually worked. Her dramatic 50-pound weight loss journey offers valuable insights for anyone fighting the battle of the bulge. Read on to discover her honest account of what really happens when a doctor becomes the patient.

My Body Finally Responds Normally to Food

Dr Emma AndersI’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest UpdateCopyright Dr Emma Anders/YouTube

Dr. Anders noticed immediate changes after starting Mounjaro. "I definitely feel healthier just for taking it," she explains in her post. The medication allowed her to maintain a calorie deficit without feeling terrible or unable to function. Within weeks, she began experiencing proper fullness signals after eating—something that had been missing before.

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

You Don't Need to Count Every Calorie

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Freedom from constant calorie tracking has been liberating for Dr. Anders. "I could not imagine a life more tedious than one where I have to track calories," she admits. Instead of obsessive counting, she estimates consuming between 1,000-1,500 calories daily, with some natural variation based on her body's signals. The medication helps her maintain this balance effortlessly.

Your Hunger Signals Will Change

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The improvement in mind-body connection has been transformative, according to Dr. Anders. "I have a much better mind-body connection because of the Mounjaro," she shares. Before treatment, her body constantly demanded "more, more" regardless of actual need. Now she can truly hear what her body is asking for, allowing her to respond appropriately to genuine hunger.

Your Relationship With Processed Foods May Shift

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One surprising change was Dr. Anders' evolving food preferences. "I'm going more and more for whole foods and getting rid of as much ultra-processed food from my diet as I can," she reveals. Her body now responds differently to food types—processed foods provide immediate fullness but leave her hungrier the next day, while whole foods create better baseline hunger control.

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

You Can Still Enjoy Food While Losing Weight

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Unlike previous diet attempts, Dr. Anders hasn't put her life on hold while losing weight. "I've never said 'I'm on a diet now, let's not enjoy life, wait till I'm thin then we enjoy life,'" she explains. Instead, she's made sustainable changes while still enjoying occasional treats like scones with jam and cream during family trips.

Rethink Your Weight Loss Goals

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As her journey progressed, Dr. Anders' goals shifted significantly. "My goal is no longer weight related," she shares. Having reached a healthy BMI of 25 (down from 34), she now focuses on eating more whole foods, feeling her best daily, and developing a sustainable relationship with food that allows for social enjoyment—a major shift from purely numbers-based targets.

Your Clothing Size Will Change Dramatically

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The physical transformation has been remarkable. "I've gone from a dress size 20 being very tight to a size 10 being quite snug," Dr. Anders notes. This nine-size drop occurred over just three months, forcing her to completely overhaul her wardrobe. Fortunately, she had kept her smaller clothes from her twenties, many still with tags attached.

Side Effects Can Be Manageable

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Dr. Anders experienced just one persistent side effect on Mounjaro. "I only ever have one side effect on Mounjaro and that is going dizzy when I stand up," she explains. This postural hypotension has become more noticeable over time, requiring her to stand and count to ten before moving when getting up at night—a small price to pay for the benefits she's experienced.

RELATED:20 Possible Ozempic Side Effects

You May Not Need to Increase Your Dose

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Interestingly, Dr. Anders has maintained her initial low dose throughout her journey. "I am still on 2.5 milligrams of Mounjaro. I haven't increased my dose because I am losing weight on 2.5 milligrams," she clarifies. This contradicts the common assumption that higher doses are always better—her experience suggests finding the minimum effective dose may reduce side effects while still delivering results.

Exercise Can Wait Until You're Ready

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Dr. Anders initially paused her exercise routine when starting Mounjaro. "I didn't exercise for the first time in years for the first few weeks," she admits. This strategic decision helped her adapt to the medication's effects before introducing additional variables. Once adjusted, she gradually reintroduced running and weightlifting, finding it complemented her new eating patterns.

Weekly "Shock" Days Keep Your Metabolism Active

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To prevent metabolic slowdown, Dr. Anders incorporates regular higher-calorie days. "If you go into a calorie deficit for any length of time, our bodies adapt by burning fewer calories," she explains. These strategic "shock" days—typically once weekly—help maintain her metabolic rate while providing psychological benefits, reminding her that "not every day needs to be a diet day."

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

The Ultimate Goal: Eliminating Processed Foods

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Dr. Anders' next experiment involves a month without processed foods. "For the whole of February I only want to eat unprocessed food and see what happens," she reveals. This challenge isn't about weight loss but discovering if eliminating processed foods might normalize her hunger signals completely—potentially even allowing her to maintain her results without medication long-term.Remember: Weight loss medications affect everyone differently. What worked for Dr. Anders may differ from your experience. Always consult with healthcare professionals before starting any medication or weight loss program. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Liz Hilliard Studio Method | ALL IN HAUS
​Keep Moving Your Body
Copyright Liz Hilliard
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.

Summer is approaching, and if you're like me, you're thinking about feeling confident and strong when the weather heats up. The good news? It's never too late to start. We're now approaching the halfway point of my 10-week "Building a Summer Body" series, and I'm thrilled you're still with me. This isn't just about looking good for a season—it's about setting yourself up for long-term success and health through daily habits that keep you feeling refreshed and strong.

We all hit walls sometimes. The key is recognizing the methods that keep you going and the triggers that get in the way. I've found that accountability is truly the best way to stay on track. Maybe you need an actual sticker chart! We use these for in-studio class challenges, and my clients love earning their workout stickers and having a visual representation of their success. Plus, it keeps things fun!

Ready to transform your body in just 6 weeks? These five simple daily moves will sculpt and strengthen your body while building healthy habits that last.

Your Two-Week Movement Plan

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For the next two weeks, aim for 45-60 minutes of walking 5 days a week. If you haven't increased your time or pace yet, now's the time to commit. If your walks feel easy, try a weighted vest to improve the cardiovascular, muscular, and skeletal benefits. Struggling to get your walks in? Try 20-30 minute quicker walks several times throughout your day.

Get Moving All Day Long

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What other ways can you incorporate more movement?

  • If you live in a walkable community, walk to stores and restaurants
  • Park further from your destination
  • Take the stairs
  • Pace while on the phone
  • During sedentary parts of your day, set an alarm for every 30 minutes and try to crank out some squats or pushups or just pace to get your blood flowing

Your Daily Sculpting Routine

Liz Hilliard Studio Method | ALL IN HAUSI'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Copyright Liz Hilliard

Complete these 5 exercises in a row on one side/leg, then repeat the entire sequence on the other side/leg. Perform each move 10 times and quickly flow to the next exercise to keep your heart rate up. You can take a 30-60 second break between sides.

Remember to record your reps/timing and try to increase your totals at the end of each week. Allow yourself one rest day each week.

1. Lateral Lunge

Liz Hilliard Studio Method | ALL IN HAUS

Copyright Liz Hilliard

Stand with feet as wide as you can with toes facing forward. Deeply bend your Left knee, send your tailbone back, and hinge your torso forward. Press through Left foot to return to standing, shoulders stacked over hips. Repeat 10 times. Hands can be on hips, at chest in prayer position or swing forward and back as you move.

On the last rep, stay low in the lunge, keeping back flat and core engaged. Begin to raise your Left heel up and down, firing into the calf and thigh muscles. After 10 reps, hold the heel elevated and pulse the hips back and down 10 times. Hold onto a chair or solid surface if you need some balance support.

2. Parallel Railroad Track

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After lateral lunge, stand up and slide your feet in until they are parallel like railroad tracks beneath your knees. Gently rest your hands on a counter until you can balance on your own. Begin to raise your heels up and down pressing into the balls of your feet.

It's important to keep from bobbing up and down. Keep your shoulders still and stacked over your hips and lift the heels by bending the knees. Repeat 10 times.

On the last rep, keep heels lifted and find balance by engaging core and squeezing through quad (thigh) muscles. From here deeply bend your knees traveling low but do not lean. Move slowly down and then slowly all the way up until your legs are straight. You're not trying to sit in a chair at the bottom; never go lower than knees. After 10 reps, hold low at the bottom for 10 seconds.

3. Forward Fold Leg Lifts

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From parallel railroad tracks, place heels back on floor and hinge at the torso over a countertop. Bend at the elbows and stack forearms on top of each other. Rest forehead on arms and pull in your core.

Keep Left standing leg gently bent rather than locked out. Take your Right leg straight back and with a pointed toe lift your leg up to hip level squeezing through glute (bottom) muscles and then tap back to the floor for 10 reps.

On the last lift, hold the Right leg in the air at hip level. Draw 10 circles about the size of a golf ball moving first up then slightly out, down and around. Next, lift the leg up an inch and down an inch slowly for 10 reps.

4. 1 Leg Pushups

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Come down to the floor on a mat or soft surface. Get in pushup position with hands in line with shoulders and wider than shoulders. Legs are zipped up and can be extended straight pushing through the heels or modified with knees on the mat.

Float Right foot in the air with pointed toes and engaged leg muscles. Pull core muscles in and up. Bend at the elbows and lower the chest to elbow level, not lower. Push back up and exhale to return to start to complete 1 rep.

Try to keep Right leg in the air throughout but make sure your left leg and knee feel strong. You can always place the Left knee on the floor for support or do these pushups inclined on a wall or countertop.

5. Plank Runs

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After pushups, bring hands directly under shoulders and with legs extended begin to draw knees one at a time deeply into your chest. Keep your gaze forward, hips low and upper back flat.

If this is comfortable, begin to pick up the pace into a jog or run of the knees in one at a time. To modify, keep the pace slow or hold a plank for as long as you can. Rather than just 10 plank runs, try to run for about 30 seconds.

You will now repeat the entire series exercises 1-5 with the Right leg leading the work. Take breaks and modifications as needed. Listen to your body and enjoy getting stronger each day. Continue to record your time/reps and progress—and give yourself a pat on the back!

Fuel Your Progress: Focus on Omega-3s and Healthy Fats

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Continue finding ways to incorporate protein and fiber into each meal. For the next two weeks, see where you can get more heart-healthy fats into your diet.

Foods high in monounsaturated and polyunsaturated fats and omega-3s provide a multitude of benefits for your body including: brain, muscle, joint, and heart health. Certain omega-3s improve eye health, skin and hair health and are anti-inflammatory. Make sure to avoid saturated fats and trans fats.

Green (Go) Fats:

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Extra virgin olive oil, olives, avocado, almonds, cashews, walnuts, sesame seeds, pumpkin seeds, flax seeds, chia seeds, salmon, sardines, trout

Red (Stop) Fats:

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Margarine, fried foods, processed baked goods, hydrogenated oils, processed and fatty meats and cheese

Ready to feel stronger, healthier, and more confident? Follow this routine daily, track your progress, and watch your summer body emerge in just 6 weeks! And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.