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Top 8 Superfood Smoothies You Should Eat Every Day to Lose Weight

The best part? They’re delicious.

FACT CHECKED BY Christopher Roback
Blond young woman enjoying her green smoothie drink outside on terrace at sunset.
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FACT CHECKED BY Christopher Roback

Smoothies are a great way to meet your daily requirements for fruit and vegetables. So why blend instead of juice? “By consuming blended fruits and vegetables instead of juices, we can retain the fiber found in these foods instead of removing it as juicing does,” according to Penn State Extension. “This leads to less food waste and increases satiety, or fullness, compared with drinking fruit and vegetable juices. Fiber is also a beneficial nutrient for digestive and heart health, which many of us do not adequately consume.” Here are eight superfood smoothies you should eat every day to help with weight loss and overall health.


Blueberry Banana Smoothie

Blueberry mix banana smoothie purple colorful fruit juice milkshake blend beverage healthy high protein the taste yummy In glass,drink episode morning on a wooden background from top view.Shutterstock

Blueberry Banana Smoothie

  • 1 frozen ripe banana
  • 1/2 cup frozen blueberries
  • 1 cup skim milk

Serves 2. Each serving contains about 122 calories, 5 g protein, and 3 g fiber.

“When you make your own at home with ingredients that meet your nutrition needs and taste preferences, smoothies are a great way to get protein, fiber, and other nutrients,” dietitian Jordan Spivak tells Johns Hopkins Health. “The great thing about smoothies is how versatile they are.”

Triple Berry Protein Smoothie

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Triple Berry Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1/2 cup fat-free, plain Greek yogurt
  • 1 teaspoon stevia sweetener
  • OR
  • 2 stevia sweetener packets
  • 1 squeeze mixed berry-flavored stevia water enhancer
  • 1/4 cup fresh or frozen, unsweetened blueberries
  • 1/4 cup fresh or frozen, unsweetened raspberries
  • 1/4 cup fresh or frozen, unsweetened strawberries

Serves 2. Each serving contains about 78 calories, 7 g protein, and 2 g fiber.

“Raspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,” registered dietitian Anna Taylor tells the Cleveland Clinic.

Tropical Green Smoothie

healthy green smoothie with spinach mango banana in glass jarsShutterstock

Tropical Green Smoothie

  • 2 handfuls spinach
  • 1 cup coconut water
  • 1 tablespoon flax seeds
  • 1 teaspoon honey
  • 1 medium orange
  • 3/4 cup frozen mango chunks
  • 1/2 medium banana
  • 2 cups ice

Serves 2. Each serving contains 168 calories, 3 g of protein, and 6 g of fiber.

“Spinach is one of the most nutritious foods you can eat,” registered dietitian Kayla Kopp, RD, LD, tells the Cleveland Clinic. “It’s also very easy to use. Raw or cooked, spinach is great in salads, appetizers, smoothies, and main dishes.”

RELATED: 20 Superfoods for People Over 50

Avocado and Coconut Refresher Smoothie

Avocado turmeric green tea smoothie. Selective focus, close up, copy space.Shutterstock

Avocado and Coconut Refresher Smoothie

  • 2 small avocados, peeled and pitted
  • 3 cups unsweetened almond-coconut milk
  • 3 cups frozen mango cubes

Serves 4. Each serving contains 241 calories, 3 g of protein, and 9 g of fiber.

“Avocados are no regular fruits. They’re nutrient-dense with very little carbohydrates and high amounts of healthy fats and fiber,” says Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health.

Green Tea Berry Banana Smoothie

matcha green tea smoothie bowl with banana, almond milk, blueberries, chia seeds and coconut. Healthy vegan food concept. Gray background. top viewShutterstock

Green Tea Berry Banana Smoothie

  • 3 cups water
  • 8 single serving bags green tea
  • 16 ounces frozen mixed berries (about 3 cups)
  • 2 medium bananas (peeled, cut in half, frozen)
  • 1 cup fat-free, plain Greek yogurt
  • 2 teaspoons fresh, grated, peeled gingerroot (optional)
  • 2 teaspoons vanilla extract (optional)
  • 2 teaspoons chia seeds (optional)

OR

  • 2 teaspoons flax seeds (optional)

Serves 4. Each serving contains 136 calories, 8 g of protein, and 5 g of fiber.

“Clinical studies suggest that green tea extract may boost metabolism and help burn fat,” according to Mount Sinai.

Peach Melba Smoothie

peach, milk yogurt. Healthy eating. Breakfast, snack Restaurant menu, dieting cookbook recipe top view.Shutterstock

Peach Melba Smoothie

  • 1 cup sliced peaches, fresh, frozen, or canned (drained and rinsed)
  • 1 cup fat-free vanilla yogurt
  • 1 cup crushed ice
  • 1 cup fresh or frozen unsweetened raspberries; reserve 6 berries for garnish
  • Mint leaves (optional), for garnish

Serves 2. Each serving contains 150 calories, 7 g of protein, and 5 g of fiber.

“Peaches contain both soluble and insoluble fiber,” Maxine Smith, RDN, LD, tells the Cleveland Clinic. “Soluble fiber helps stabilize blood sugar and keeps cholesterol levels in check. Insoluble fiber aids in digestion and helps prevent constipation.”

Berries and Spinach Smoothie Recipe

berry smoothie with spinach and chia seeds in a glass mugShutterstock

Berries and Spinach Smoothie Recipe

  • 2 cups frozen unsweetened strawberries
  • ½ cup blueberries
  • 1 banana, peeled and cut in chunks
  • ½ kiwi, peeled and sliced
  • 2 cups fresh spinach
  • ½ cup ice cubes
  • 1 cup fat-free milk
  • ½ cup 100% apple juice

Serves 4. Each serving contains 100 calories, 3 g of protein, and 4 g of fiber.

RELATED: Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day

Creamy Kiwi-Lime Smoothie

Refreshing Summer green smoothie or milkshake with mint, yogurt and kiwi. in mason jar, on blue wooden table, copy space, top viewShutterstock

Creamy Kiwi-Lime Smoothie

  • 1 1/4 cups unsweetened almond milk
  • 3 1/2 ounces organic silken tofu, drained
  • 2 kiwis, peeled and quartered
  • 2 tablespoons creamy raw cashew butter
  • 2 tablespoons hemp seeds
  • Juice of 1 lime
  • Optional: 1/2 teaspoon no‑alcohol, gluten-free pure vanilla extract or unsweetened vanilla powder

Each serving (2 1/4 cups) contains 500 calories, 19 g of protein, and 8 g of fiber.

“With all the wonderful benefits tofu can bring to your smoothie cup, you won’t be disappointed!” says the Cleveland Clinic. “It’s a plant-based complete protein, meaning you’ll get all the amino acids your body needs and can’t make on its own.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.
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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.

Smoothies are a great way to meet your daily requirements for fruit and vegetables. So why blend instead of juice? “By consuming blended fruits and vegetables instead of juices, we can retain the fiber found in these foods instead of removing it as juicing does,” according to Penn State Extension. “This leads to less food waste and increases satiety, or fullness, compared with drinking fruit and vegetable juices. Fiber is also a beneficial nutrient for digestive and heart health, which many of us do not adequately consume.” Here are eight superfood smoothies you should eat every day to help with weight loss and overall health.


Blueberry Banana Smoothie

Blueberry mix banana smoothie purple colorful fruit juice milkshake blend beverage healthy high protein the taste yummy In glass,drink episode morning on a wooden background from top view.Shutterstock

Blueberry Banana Smoothie

  • 1 frozen ripe banana
  • 1/2 cup frozen blueberries
  • 1 cup skim milk

Serves 2. Each serving contains about 122 calories, 5 g protein, and 3 g fiber.

“When you make your own at home with ingredients that meet your nutrition needs and taste preferences, smoothies are a great way to get protein, fiber, and other nutrients,” dietitian Jordan Spivak tells Johns Hopkins Health. “The great thing about smoothies is how versatile they are.”

Triple Berry Protein Smoothie

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Triple Berry Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1/2 cup fat-free, plain Greek yogurt
  • 1 teaspoon stevia sweetener
  • OR
  • 2 stevia sweetener packets
  • 1 squeeze mixed berry-flavored stevia water enhancer
  • 1/4 cup fresh or frozen, unsweetened blueberries
  • 1/4 cup fresh or frozen, unsweetened raspberries
  • 1/4 cup fresh or frozen, unsweetened strawberries

Serves 2. Each serving contains about 78 calories, 7 g protein, and 2 g fiber.

“Raspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,” registered dietitian Anna Taylor tells the Cleveland Clinic.

Tropical Green Smoothie

healthy green smoothie with spinach mango banana in glass jarsShutterstock

Tropical Green Smoothie

  • 2 handfuls spinach
  • 1 cup coconut water
  • 1 tablespoon flax seeds
  • 1 teaspoon honey
  • 1 medium orange
  • 3/4 cup frozen mango chunks
  • 1/2 medium banana
  • 2 cups ice

Serves 2. Each serving contains 168 calories, 3 g of protein, and 6 g of fiber.

“Spinach is one of the most nutritious foods you can eat,” registered dietitian Kayla Kopp, RD, LD, tells the Cleveland Clinic. “It’s also very easy to use. Raw or cooked, spinach is great in salads, appetizers, smoothies, and main dishes.”

RELATED: 20 Superfoods for People Over 50

Avocado and Coconut Refresher Smoothie

Avocado turmeric green tea smoothie. Selective focus, close up, copy space.Shutterstock

Avocado and Coconut Refresher Smoothie

  • 2 small avocados, peeled and pitted
  • 3 cups unsweetened almond-coconut milk
  • 3 cups frozen mango cubes

Serves 4. Each serving contains 241 calories, 3 g of protein, and 9 g of fiber.

“Avocados are no regular fruits. They’re nutrient-dense with very little carbohydrates and high amounts of healthy fats and fiber,” says Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health.

Green Tea Berry Banana Smoothie

matcha green tea smoothie bowl with banana, almond milk, blueberries, chia seeds and coconut. Healthy vegan food concept. Gray background. top viewShutterstock

Green Tea Berry Banana Smoothie

  • 3 cups water
  • 8 single serving bags green tea
  • 16 ounces frozen mixed berries (about 3 cups)
  • 2 medium bananas (peeled, cut in half, frozen)
  • 1 cup fat-free, plain Greek yogurt
  • 2 teaspoons fresh, grated, peeled gingerroot (optional)
  • 2 teaspoons vanilla extract (optional)
  • 2 teaspoons chia seeds (optional)

OR

  • 2 teaspoons flax seeds (optional)

Serves 4. Each serving contains 136 calories, 8 g of protein, and 5 g of fiber.

“Clinical studies suggest that green tea extract may boost metabolism and help burn fat,” according to Mount Sinai.

Peach Melba Smoothie

peach, milk yogurt. Healthy eating. Breakfast, snack Restaurant menu, dieting cookbook recipe top view.Shutterstock

Peach Melba Smoothie

  • 1 cup sliced peaches, fresh, frozen, or canned (drained and rinsed)
  • 1 cup fat-free vanilla yogurt
  • 1 cup crushed ice
  • 1 cup fresh or frozen unsweetened raspberries; reserve 6 berries for garnish
  • Mint leaves (optional), for garnish

Serves 2. Each serving contains 150 calories, 7 g of protein, and 5 g of fiber.

“Peaches contain both soluble and insoluble fiber,” Maxine Smith, RDN, LD, tells the Cleveland Clinic. “Soluble fiber helps stabilize blood sugar and keeps cholesterol levels in check. Insoluble fiber aids in digestion and helps prevent constipation.”

Berries and Spinach Smoothie Recipe

berry smoothie with spinach and chia seeds in a glass mugShutterstock

Berries and Spinach Smoothie Recipe

  • 2 cups frozen unsweetened strawberries
  • ½ cup blueberries
  • 1 banana, peeled and cut in chunks
  • ½ kiwi, peeled and sliced
  • 2 cups fresh spinach
  • ½ cup ice cubes
  • 1 cup fat-free milk
  • ½ cup 100% apple juice

Serves 4. Each serving contains 100 calories, 3 g of protein, and 4 g of fiber.

RELATED: Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day

Creamy Kiwi-Lime Smoothie

Refreshing Summer green smoothie or milkshake with mint, yogurt and kiwi. in mason jar, on blue wooden table, copy space, top viewShutterstock

Creamy Kiwi-Lime Smoothie

  • 1 1/4 cups unsweetened almond milk
  • 3 1/2 ounces organic silken tofu, drained
  • 2 kiwis, peeled and quartered
  • 2 tablespoons creamy raw cashew butter
  • 2 tablespoons hemp seeds
  • Juice of 1 lime
  • Optional: 1/2 teaspoon no‑alcohol, gluten-free pure vanilla extract or unsweetened vanilla powder

Each serving (2 1/4 cups) contains 500 calories, 19 g of protein, and 8 g of fiber.

“With all the wonderful benefits tofu can bring to your smoothie cup, you won’t be disappointed!” says the Cleveland Clinic. “It’s a plant-based complete protein, meaning you’ll get all the amino acids your body needs and can’t make on its own.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Do you want to start the day off in fat-burning mode? Even if you don’t have time to cook up a nutritious fiber and protein-packed breakfast, you can rev up your metabolism with a protein smoothie. Jamie Maitland, a certified holistic nutritionist, founder of The Office Health, and author of The 21 Day Reset Cookbook, shares five of her go-to smoothie recipes with Body Network.


Cold Brew Coffee Protein Smoothie

“My signature Cold Brew Coffee Protein Smoothie is absolutely delicious and energizing,” explains Maitland. “The Maca Root can help boost your metabolism, and this is a super convenient way to get 50g of protein!”

Ingredients:

  • 1 cup ice
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup cold brew coffee
  • 1/2 tbsp basil seeds (great for additional fiber)
  • 1 scoop chocolate whey protein powder (I use my own brand of grass-fed whey protein by The Office Health)
  • 1 scoop vanilla whey protein powder
  • 1/4 cup unsweetened Lovebird cereal

Directions:

  1. Add all ingredients to a blender. Blend until smooth; add more liquid if needed.

Creamy Chocolate Avocado Smoothie

Vegan healthy chocolate avocado smoothieShutterstock

“Don’t knock it until you try it,” Maitland says about her Creamy Chocolate Avocado Smoothie. “Avocados are one of the healthiest foods on the planet and are high in monounsaturated fats, which can increase fat burning and help scorch calories after eating.”

Ingredients:

  • 1/2 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/2 tbsp cocoa powder
  • 1/8 tsp salt
  • 1 tbsp granulated allulose
  • 1-2 scoops chocolate whey protein powder @theoffichealth
  • 1/2 cup ice

Directions:

  1. Peel the avocado, discard pit then blend all the ingredients until completely smooth. Add more liquid if needed.
  2. Garnish with cocoa nibs, crushed pistachios, and a sprinkle of flake sea salt and cinnamon.

Year Round Pumpkin Spice Protein Smoothie

Healthy pumpkin smoothie with chia seed in glasses on rustic backgroundShutterstock

You don’t have to wait until pumpkin spice season to enjoy the Year Round Pumpkin Spice Protein Smoothie. “This recipe was actually created by my momager Jan Maitland and is a favorite of Cincinnati Bengal and 2x Super Bowl champion Ted Karras. Who says you can only drink pumpkin flavors in the fall,” says Maitland.

Ingredients:

  • 1/2 cup ice
  • 1/2 cup nut milk of choice
  • 2 tbsp pumpkin puree
  • 1/4 cup unsweetened Lovebird cereal
  • 1 tsp vanilla
  • 1/2 tsp pumpkin pie spice
  • 1 tsp allulose
  • 1-2 scoops vanilla whey protein powder

Directions:

  1. Add all ingredients to a blender, add more liquid if needed—and blend well.
  2. Garnish with finely chopped pecans, flake sea salt, and a sprinkle of pumpkin pie spice!

“Biscoff” Protein Smoothie

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

“Instead of peanut butter or real Biscoff, we opt for tiger nut butter,” says Maitland. “This is actually a tuber, not a nut, and offers a delicious, sweet, nutty flavor. Tiger nuts are naturally gluten-free and lectin-free, and overall, they are a better choice for the health of your gut!”

Ingredients:

  • Half cup ice
  • 1 scoop vanilla whey Protein powder
  • 1/2 cup nut milk of choice
  • 1/3 cup cold espresso
  • 1 tsp cocoa powder
  • 1/2 tbsp liquid allulose
  • 1 tbsp Carob tiger nut butter
  • Dash of flake sea salt
  • Dash of cinnamon

Directions:

  1. Add all ingredients to a blender and blend until smooth; add more liquid if needed.

Vanilla Chai Protein Smoothie

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

“Here is a great way to enjoy your favorite Chai beverage but with extra added protein,” says Maitland.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1 cup brewed chai tea (cooled)
  • 1/2 cup nut milk of choice
  • 1 tbsp basil seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger powder
  • 2 tsp liquid allulose
  • Dash of cinnamon or cardamom
  • 1/2 cup ice

Directions:

  1. Add all ingredients to a blender, blend well until smooth and enjoy!

Why Protein Is Essential, Per Science

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Why should you consume protein in the morning? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

How Much Protein Do You Need

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

The Recommended Dietary Allowance (RDA) for protein is only 0.36 grams per pound of body weight. However, this is the bare minimum to avoid getting sick. To determine your daily protein intake, multiply your weight by 0.36 pounds or use this online protein calculator.

How Much Protein You Need to Lose Weight

However, if you want to lose weight, most experts recommend consuming much more than the RDA. Aim for 1 to 1.5 grams of protein per pound of your goal weight per day, dividing it up between meals. 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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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.

A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.


Berries and Yogurt

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”

RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55

Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,Shutterstock

Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”

Eggs or Egg Whites

Poached eggsShutterstock

Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Whole Grain Cereal

Whole grain cereal in a bow on a blue backgroundShutterstock

Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”

RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes

Healthy Fats

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:

– Toast with avocado, nut butter, hummus, egg, or tahini.

– Scrambled eggs and smoked salmon

– Greek yogurt with seeds and nuts

– Homemade granola with plenty of seeds and nuts

– Chia seed pudding with berries

– A cheese, tomato, and spinach omelet.”

Tofu

Organic,Raw,Soy,TofuShutterstock

Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”

When To Eat?

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Avoid These Foods

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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


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

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

It Will Help You Lose Weight

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

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

You Don’t Have to Eat Less to Cut Calories

Black woman eating olivesShutterstock

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

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

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

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

Here Is What You Should Look For

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

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

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

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

Jar with peanut butter on peanut background, close upShutterstock

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

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

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

These Types of Examples Will Motivate You

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

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

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

Women housewife with cart shopping in supermarketShutterstock

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

1. Strawberries

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

2. Spinach and Leafy Greens

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

3. Cauliflower and Cauliflower Products

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

4. Watermelon

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

5. Chicken Breast

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

6. Greek Yogurt

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

7. Egg White

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

8. Lentils

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

9. Low Calorie Dessert

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

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

10. Air Popped Popcorn

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

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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.

Do you want to eat your way to weight loss? According to Dr. Steven Gundry, MD, medical director at The International Heart and Lung Institute Center for Restorative Medicine and the New York Times best-seller The Plant Paradox and The Plant Paradox Cookbook, losing weight isn’t just about eating less, but about eating the right kind of superfoods. In one of his viral YouTube videos, he reveals the “top three foods for weight loss.”


Dr. Gundry Struggled to Love 70 Pounds, But These 3 Foods Helped

“Still struggling to lose weight, I get it. I was 70 pounds overweight for years, and no amount of exercise or healthy eating helped until I discovered that weight loss comes down to what you eat and what you don't eat,” Dr. Gundry reveals. “So today I'm sharing my top three foods you should be eating to help you shed the pounds and live your happiest, healthiest life.”

1. Prebiotic Rich Foods

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“Number one, and I can't say this enough: Prebiotic rich foods,” Gundry reveals. “Now there's always some confusion about a probiotic, a prebiotic, and now a post-biotic.”

Probiotics Eat Prebiotics

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“So real quick, probiotics are friendly bacteria, and probiotics have to eat something, and the foods that they have to eat are called prebiotics,” he says.

Polyphenols Are Great Prebiotics

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“Now, most of us associate prebiotics with fiber, but a lot of prebiotics really aren't fibers. For instance, in my new book, unlocking the Keto Code, I introduced you to the fact that polyphenols, which are plant compounds that give plants their color, are actually prebiotics for the bacteria in our gut. And with each passing year, evidence is accumulating that these polyphenols may, in fact, be the most important part of prebiotics that we've neglected over fiber per se,” he says.

RELATED: I Lost 15 Pounds in 1 Month After 50 With These Simple Hacks

Gut Bacteria Then Makes Postbiotics

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“Now, don't get me wrong, fiber that is edible by our gut bacteria is equally important because gut bacteria use fiber, use prebiotic fiber, and use prebiotics to make chemicals called postbiotics. And this is where it gets really confusing. Postbiotics simplistically are the byproducts of bacteria, probiotics, eating prebiotics, and these postbiotics are signaling compounds,” he continues.

A Calorie In Does Not Equal a Calorie Out, He Says

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“Signaling compounds tell our mitochondria what to do, tell our genes what to do, tell our cells what to do. The exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria literally waste calories to do a caloric bypass on the food you eat. And that's actually exciting news because it means that a calorie in equals a calorie out is not true,” he says.

Prebiotics Will Help You Lose Weight

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“Many of the calories that you eat, which are prebiotics, whether they're fiber, whether they're polyphenols, will actually make you lose weight more than the amount of food that you are eating, which is really, really exciting,” he says.

He Says to Use More Spices

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“The more fiber-rich foods you get in your diet, the more polyphenols you get in your diet by eating brightly dark colored vegetables by using spices. Spices are dense in polyphenols, and so anytime you can add fiber and polyphenols, you are going to have a weight loss benefit. You can use spices in everything,” he says.

RELATED: 25-Minute Walk to Burn Fat at Home

Make Smoothies

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“One of the easy ways to get these compounds into your diet is to make a smoothie. It's really easy to get fiber in smoothies, and it's tasty. Now, there are a lot of fiber supplements out there, but beware, a number of fiber supplements like Metamucil, for instance, are loaded with sugar or if they're low calorie or no sugar added, they use sucralose, which is Splenda or any of the other artificial sweeteners, which believe it or not, kill off your friendly bacteria,” he says.

Or Get Inulin Powder

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“It's much easier to add fiber to your diet. One of the easiest fibers to add to your diet is inulin. And inulin is present as a powder. It has a slightly sweet taste. You can put it in your smoothies, or you can add it to your vegetables. There are inulin-rich vegetables, asparagus, Jerusalem artichokes, sometimes called sunchokes, and the chicory family, like radicchio and Belgian endive,” he says. “So the more of these sorts of vegetables you get in your diet, the easier it is to do this.”

2. Avocados

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The second best food to add to your diet is avocados. “I can't say this enough. Do not be afraid of fat. Contrary to popular belief, eating an avocado a day does not make you fat. In fact, avocados do exactly the opposite,” Dr. Gundry says.

Avocados Help You Absorb Nutrients in Food

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“Avocados help you absorb the nutrients in food. In fact, there's a very famous study of having people eat salads with and without avocado, and it was found that the addition of the avocado made people absorb the nutrients, vitamins, and minerals in that salad much better than if the avocado wasn't there in the first place,” he says.

They Are Also a Great Source of Monounsaturated Fat

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“Avocados have great monounsaturated fat. It's called oleic acid. It's the same fat in olive oil. And avocados are rich in prebiotic fiber. And so these compounds actually help you lose weight,” he says.

Eat One a Day

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How many should you eat a day? “Well, there is a human study that shows the addition of one avocado a day actually improved weight loss over not having the avocado a day. So what the heck? Have an avocado a day, have some guacamole,” he says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Cook an Egg in an Avocado

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His go-to recipe? “Half an avocado. Take the pit out, put an egg yolk in each hole, and put it in the broiler. It's a phenomenal breakfast. It's a phenomenal snack,” he explains.

Or, Another Source of Fiber

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“What can you substitute if you're sensitive to avocado? Well, we have a few people who do react to avocados. It's unusual, but it does happen. In that case, don't have an avocado. Instead, use other sources of fiber rather than an avocado,” he says.

3. MCT Rich Foods

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“The number three thing that you should add to your diet to help you lose weight is MCT-rich foods,” he says. “Now, most people have heard of MCT oil, medium chain triglycerides. It's becoming easy to find Costco, even as MCT oil.”

Coconut Oil Does Not Have the Same Benefits

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

“Coconut oil does not have the same benefits as MCT oil,” he says. “Studies that I talk about in unlocking the Keto code Show that people who are asked to have MCT oil as part of their diet versus people who did not have MCT oil as part of their diet lost three to five kilograms of weight in six weeks just by adding MCT oil to their diet. And we're not talking about a lot. Probably three tablespoons a day will do it for most people.”

Goat and Sheep Products Also Have MCT Oil

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“Now, the other great news is that MCT oil is present in goat and sheep products. So goat yogurt, sheep yogurt, goat kefir, sheep kefir, goat cheese, sheep cheese. 30% of the fats in these products are medium chain triglycerides,” he says.

If You Eat the Right Fats and Avoid Refined Carbs, You Will Lose Weight

The bottom line? “If you eat the right kinds of fat and if you eat them during the right times and you don't eat fats with refined carbohydrates, fats can actually help you lose weight,” he reveals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

10 Foods That Secretly Burn Fat After 40
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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

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Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
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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.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

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The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
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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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

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

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.