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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.

Top 10 Fruits to Burn Fat You Should Eat Every Day

These fruits should always be on rotation.

Ferozan Mast
By Ferozan MastAug 30, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastAug 30, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

If you want to burn fat, lose weight, and improve your health, diet is a crucial factor. “No matter the variety of foods you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC. “Don’t be afraid of the sugar in fruit — welcome it. For some reason, people think that because fruits are sweet, they’re off-limits. Fruits are high in fiber, vitamins, and minerals, so the benefits you get from them outweigh the glucose impact that you would get from, say, bread, white flour, or other carbohydrates.”

Here are ten fruits to eat every day to help encourage weight loss healthily and sustainably, according to experts.

Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Tomatoes are delicious, versatile, and very good for you. “An average-sized tomato has just 22 calories, and a large one has 33 calories,” according to Keck Medicine of USC. “Tomatoes are also considered an appetite-suppressant ‘high-volume’ food, which means they have high amounts of water, air, and fiber.”

Strawberries

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

Strawberries are low in sugar and calories and packed with nutrients. "Berries, such as strawberries, blueberries, and raspberries, are low in sugar but high in antioxidants and fiber, making them perfect for satisfying sweet cravings when on a weight loss plan," nutritionist Aneequa Godart tells The Mirror.

Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

Apples contain lots of nutrients that positively impact health and fitness. "Apples are another great option for those looking to lose weight. They are rich in dietary fiber and pectin, which helps regulate your body's absorption of fat,” Godart says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

“A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories,” Allyn Wergin, RDN, tells the Mayo Clinic Health System. “Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

Bananas

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

The humble banana is a great choice when cleaning up your diet. “They’re full of nutrients and easy on the gut,” registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. “Very few people have problems digesting bananas.”

Avocado

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

Avocados may be higher in calories than other fruits, but studies show they are very good for weight loss. “A lot of people think that because avocados are high in fat, they are fattening. But that is not necessarily so because higher fat foods help you feel full,” says Dr. Ella Haddad, Loma Linda University Associate Professor of Nutrition.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruits are associated with weight loss for good reason. “Grapefruits are popular with people trying to lose weight,” says Johns Hopkins Health. “Grapefruit calories only measure about 104 for an entire fruit and can help you feel full and well hydrated.”

Lemons

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

Lemons are low-calorie and full of nutrients. “We’re creatures of habit,” Roxanne B. Sukol, MD, MS, tells the Cleveland Clinic. “Ponder the impact of replacing your morning OJ or latte with lemon water. Not just once, but perhaps 20 times a month — and multiply that by 10 years. Your waistline will thank you.”

RELATED:Top 8 Proven Habits to Boost Metabolism and Lose Weight You Should Do Every Day

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

Pears are a good choice of fruit on a weight-loss diet—aside from being delicious, they are packed with nutrients. “Pears are so healthy, and most people tolerate them very well,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Watermelon is 90% water, making it a hydrating, low-calorie snack that encourages fat-burning. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Lander-Canseco says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

10 Best Foods to Burn Fat

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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Leah Groth
By Leah GrothMar 28, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

Top 10 Fruits to Burn Fat You Should Eat Every Day

Portrait of a joyful happy girl holding apples and looking at camera isolated over white background
Shutterstock
Ferozan Mast
By Ferozan MastAug 30, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

If you want to burn fat, lose weight, and improve your health, diet is a crucial factor. “No matter the variety of foods you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC. “Don’t be afraid of the sugar in fruit — welcome it. For some reason, people think that because fruits are sweet, they’re off-limits. Fruits are high in fiber, vitamins, and minerals, so the benefits you get from them outweigh the glucose impact that you would get from, say, bread, white flour, or other carbohydrates.”

Here are ten fruits to eat every day to help encourage weight loss healthily and sustainably, according to experts.

Tomatoes

Farmer holding fresh tomatoes at sunset. Food, vegetables, agricultureShutterstock

Tomatoes are delicious, versatile, and very good for you. “An average-sized tomato has just 22 calories, and a large one has 33 calories,” according to Keck Medicine of USC. “Tomatoes are also considered an appetite-suppressant ‘high-volume’ food, which means they have high amounts of water, air, and fiber.”

Strawberries

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

Strawberries are low in sugar and calories and packed with nutrients. "Berries, such as strawberries, blueberries, and raspberries, are low in sugar but high in antioxidants and fiber, making them perfect for satisfying sweet cravings when on a weight loss plan," nutritionist Aneequa Godart tells The Mirror.

Apples

Red,And,Green,Apples.,Apples,fruitShutterstock

Apples contain lots of nutrients that positively impact health and fitness. "Apples are another great option for those looking to lose weight. They are rich in dietary fiber and pectin, which helps regulate your body's absorption of fat,” Godart says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

“A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories,” Allyn Wergin, RDN, tells the Mayo Clinic Health System. “Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

Bananas

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

The humble banana is a great choice when cleaning up your diet. “They’re full of nutrients and easy on the gut,” registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. “Very few people have problems digesting bananas.”

Avocado

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

Avocados may be higher in calories than other fruits, but studies show they are very good for weight loss. “A lot of people think that because avocados are high in fat, they are fattening. But that is not necessarily so because higher fat foods help you feel full,” says Dr. Ella Haddad, Loma Linda University Associate Professor of Nutrition.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruits are associated with weight loss for good reason. “Grapefruits are popular with people trying to lose weight,” says Johns Hopkins Health. “Grapefruit calories only measure about 104 for an entire fruit and can help you feel full and well hydrated.”

Lemons

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

Lemons are low-calorie and full of nutrients. “We’re creatures of habit,” Roxanne B. Sukol, MD, MS, tells the Cleveland Clinic. “Ponder the impact of replacing your morning OJ or latte with lemon water. Not just once, but perhaps 20 times a month — and multiply that by 10 years. Your waistline will thank you.”

RELATED:Top 8 Proven Habits to Boost Metabolism and Lose Weight You Should Do Every Day

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

Pears are a good choice of fruit on a weight-loss diet—aside from being delicious, they are packed with nutrients. “Pears are so healthy, and most people tolerate them very well,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Watermelon is 90% water, making it a hydrating, low-calorie snack that encourages fat-burning. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Lander-Canseco says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 5 Superfoods You Should Eat Every Day to Burn Fat Faster

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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Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

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.

Nutrition & Diet

10 Foods to You Lose 15 Pounds by Summer

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 20, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 drop weight before summer, but aren’t sure what to eat? One expert is revealing her shopping list for fat loss. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she unveils her own grocery list. “If I wanted to lose 15 pounds by summer, these 10 foods would be in my order every week,” she writes. “Fat loss starts in the kitchen—and if I wanted to drop 15 pounds by summer, these are the 10 foods I’d be buying every single week:

Eggs & Liquid Egg Whites

The first item she throws in her cart? Eggs and liquid egg whites. “Protein-packed, easy for quick meals, & keeps you full,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Lean Protein

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper

Shutterstock

The second item on her list is lean protein. A few of her go-tos are chicken, turkey, and salmon. “More muscle = higher metabolism, so protein is key,” she syas.

Greek Yogurt

Happy young woman enjoying delicious granola with greek yogurt for breakfast

Shutterstock

Greek yogurt is another no-brainer for fat loss. She opts for plain, 0% or Oikos Triple Zero flavored. “Great for digestion, high in protein, and a perfect snack,” she says.

RELATED: I Got My Best Body After 50 and Here’s How You Can, Too

Lean Ground Beef

fresh raw minced beef in a plate close up on a rustic wooden table

Shutterstock

She also stocks up on lean ground beef. “93/7 or Lean Steak Cuts,” she writes. What is good about ground meat? “Iron, protein, and keeps meals satisfying,” she says.

Sweet Potatoes

Organic Asian sweet potatoes holding by hand

Shutterstock

Moving on to veggies, the first on her list is a starch. She always buys sweet potatoes over white. “Slow-digesting carb that fuels workouts & keeps cravings low,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dark Leafy Greens

Fresh arugula leaves, rucola

Shutterstock

Dark leafy greens – specifically spinach, kale, and arugula – are also mainstays on her grocery list when she wants to slim down. “High in fiber = better digestion & less bloating,” she says.

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.

Shutterstock

Craving something sweet? Make sure to stock up on berries. Strawberries, blueberries, and raspberries are her favorites. “Low in sugar, high in fiber, and packed with antioxidants,” she says.

Avocados

Close-up of two halves of ripe hass avocado in hands of female fruit sorting factory worker..

Shutterstock

Another must-shop at the grocery store? Avocados. “Healthy fats that support hormones & keep you full longer,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Natural Peanut Butter or Peanut Butter Powder

Tasty peanut butter in bowl among groundnuts, flat lay

Shutterstock

Natural peanut butter or peanut butter powder is delicious and will fill you up. “Easy way to get protein + healthy fats without the sugar overload,” she says.

Chocolate Chips

Chocolate chips overflowing from brown ceramic ramekin onto wood table. Macro with shallow dof.

Shutterstock

Another sweet treat she allows herself to indulge in? Chocolate chips. “Small amount added to healthy desserts that you can make with protein powder. Keeps my sweet cravings in check and gives me a treat every single day so I don’t feel deprived,” she says.

Eat These Foods and Stay in Moderate Calorie Deficit

Girl in jeans sitting in summer grass and holding a plate of strawberries, knees and hands visible. Healthy breakfast, Clean eating, vegan food concept. Top view. Toning

Shutterstock

“Eat these foods while in a moderate calorie deficit with high protein, plus balanced carbs and healthy fats,” she writes. “Fat loss isn’t about cutting foods—it’s about eating the right balance to fuel your body & keep your metabolism working for you.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Filling Foods to Burn Belly Fat Without Overeating

Happy woman measuring waist with tape in kitchen. Keto diet
Lose 20 Pounds in 80 Days with a Vegetarian Diet
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Leah Suzanne
By Leah SuzanneApr 12, 2025
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Freelance Writer/Editor
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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.

Do you want to lose weight without feeling hungry all the time? Eating certain filling foods can help you feel full while still keeping your body in fat-burning mode. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle eating foods they love. In a new post, the expert explains that most people “overcomplicate” belly fat loss. “The truth is, eating the right foods consistently can make it way easier to stay full, energized, and in a deficit without starving yourself,” he says, going on to reveal 10 filling foods that will help you burn belly fat more effectively and make the process feel easier.

Plain Greek Yogurt

Food number one is plain Greek yogurt. “Packed with protein, low in sugar, and great for gut health,” he says. “Add cinnamon or berries to kill cravings without blowing your calories.”

Pickles

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,2. Dill Pickles: 12 caloriesShutterstock

The second food? Pickles. “A salty, crunchy snack that’s super low in calories. They satisfy cravings and add volume without the guilt,” he says.

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

His third food might surprise you: Sugar-free Jello. “A game-changing dessert alternative that’s only a few calories per serving and helps curb your sweet tooth while staying in a deficit,” he says.

Bone Broth

Saucepan with bouillon with a ladle on rustic wooden table. Bone brothShutterstock

If you are hungry, try sipping on some bone broth. “Low-calorie, high in nutrients, and surprisingly filling. Perfect for curbing hunger between meals or starting your day warm,” he says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.​Sweet PotatoesShutterstock

Sweet potatoes are another food you should eat for fat loss. “Full of fiber and slow-digesting carbs to keep you satisfied for hours without crashing your energy,” he says.

Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

If you are craving something sweet, grab a handful of berries. “High in fiber and antioxidants with natural sweetness. Great for volume snacking or tossing into yogurt or oats,” he ads.

Russet Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

He also recommends russet potatoes. “Cheap, clean carbs that are super filling when baked or air-fried. Add seasonings for flavor without extra calories,” he says.

Shirataki Noodles

Bowl of shirataki noodles​Low-Carb Noodle SolutionShutterstock

If you like pasta, try Shirataki noodles. “Super low-cal and high in fiber. A pasta substitute that can help you fill your plate without blowing your goals,” he says.

Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

Cottage cheese is another excellent food to fill you up on your weight loss journey. “High in casein protein that digests slowly and keeps you full. Great for late-night hunger or post-workout fuel,” he writes.

Zucchini

several zucchini isolated on a wooden table9. Zucchini: 17 caloriesShutterstock

Looking for a high-volume veggie? Try zucchini. “Low in calories and great for volume. Add it to meals to make them bigger without adding much to your intake,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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​Stock Up on Groceries
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

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

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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