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        Top 8 Superfoods You Should Eat Every Day to Lose Weight
    Carlo Macapinlac reveals what you need to eat to lose weight.
By Leah GrothJun 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Leah GrothJun 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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You don’t need to starve yourself to lose weight. In fact, burning fat is more about eating the right foods than simply cutting calories. Carlo Macapinlac is the Owner and Program Director at Newbie Fitness Academy (@newbieFitnessAcademy) and regularly shares videos about how to amp up your health and lose weight. In a recent one, he goes into detail about superfoods, revealing the eight you need to eat to lose weight.
Only a Few Foods Are Worthy of Superfood StatusShutterstock
According to Carlo, there are very few foods “worthy” of the superfood title. “It's really more of a marketing term that was coined by the food industry when they're trying to sell you something. Generally speaking, though, superfoods are nutrient-dense. They have special properties and supreme benefits compared to other foods. They basically pack the best punch. It's the best bang for your nutrition buck.”
Carlo eats these superfoods “every day, and this is the physique that I'm able to maintain,” he says. “And I know for a fact that they work extremely well for other people because these are the exact same foods that all my students inside the fat loss accelerator eat. And they've all gone to see some amazing results.”
But You Have to Avoid Junk FoodShutterstock
However, “there isn't a single food that's gonna be the magic cure-all,” he says. “Like if you start eating avocado, for example, but you're still eating Doritos every day, it's not really gonna work.”
“These are superfoods that I personally believe in,” he says. “I know for a fact that they work extremely well. I don't remember the last time I got sick, maybe four or five years ago,” he adds.
RELATED: 19 Most Unhealthy Junk Food You Should Never Eat 
Superfoods Need to Be Nutrient-Dense and Have Fat and ProteinShutterstock
“If your goal is fat loss, there are three things in your diet that you need to optimize. Nutrient density, fat, and protein content. So all the superfoods that I'm gonna give you are gonna meet all those three criteria, plus they're gonna be extremely delicious,” he says.
Here’s Why Superfoods Need to Be Nutrient-DenseShutterstock
“Nutrient-dense foods are gonna be extremely filling because they're usually high in fiber, which is gonna activate that stretch mechanism in your stomach, which is then gonna activate leptin, which is the hormone that signals your body that you're full and turn off ghrelin, which is your hunger hormone,” he explains. “Weight loss is all about controlling hunger. Why? Because being hungry sucks,” he says.
Here’s Why Superfoods Need to Have FatShutterstock
They also need fat and protein because they “activate your satiety hormones,” he says. Fat activates cholecystokinin or CCK.” He also notes that fat doesn't make you fat. “Like if you're not eating enough fat, and this is some real talk, you're probably fat. In fact, dietary fat and cholesterol usually go hand in hand and are essential to every cellular function in your body, including your brain. Again, it's not bad for you, but again, I don't want you to just add sour cream to your Doritos and call it a day.”
Here’s Why Superfoods Need to Have ProteinShutterstock
Protein “activates peptide YY or PYY, and they're delicious,” he says. “Think about a piece of rib eye with some butter, for example. Hmm. Adequate protein is also key when it comes to maintaining and building muscle while also losing fat.”
Low Carb Is Also Good for Fat Loss, He SaysShutterstock
While carbs “are not essentially the enemy,” he doesn’t recommend eating a lot of fat loss. “If we're strictly talking about fat loss, a majority of the population will do better on a high fat, moderate protein, and low carb diet because it's the best diet to moderate your insulin levels, which is your storage hormone,” he explains. “It's the hormone that controls your body weight and carbs, especially refined carbs like Doritos. Sugar triggers a high blood glucose response, which then triggers a high insulin response to store all that sugar that's in your body right now, which then causes a blood sugar crash. Your body then freaks out because it thinks that it's gonna go into a state of hypoglycemia, which is gonna trigger your body to crave all the food. This is why you can't just have one Dorito after a while. You wanna eat the entire bag.”
Superfood 1: Leafy, Green VeggiesShutterstock
Superfood number one? “Green leafy vegetables, specifically cruciferous vegetables,” he says, citing arugula, spinach, romaine lettuce, and Swiss chard. and kale. He explains that they are “extremely nutrient dense,” and “loaded with vitamins and minerals. They're anti-inflammatory, they're full of antioxidants, and they have a whole lot of other good stuff for your body. They're low in calories, they're extremely low in carbs, and they're also high in fiber, which is again gonna activate that stretch mechanism in your stomach and really maximize the volume of your meals, which is then gonna activate leptin and turn off ghrelin.”
And Cruciferous VeggiesShutterstock
Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts, bok choy, “and I guess I'm gonna include asparagus here as well because they're delicious even though they make your pee smell funny,” are also key, as they meet two criteria of superfoods. “They're nutrient dense, and they contain protein, and they're delicious,” he says, recommending, “Half of your plates or even two-thirds of your plate should contain these vegetables. Just watch the pounds come off.”
Superfood 2: Animal ProteinShutterstock
Superfood number two is animal protein. “Ideally, you're eating pasture-raised chickens or grass-fed beef or something that came from a good source like your local farmer's market, and the animals were raised without antibiotics or added hormones,” he says. “If you can't do that, that's okay. Just buy the best quality protein that you can afford.”
Aim for 0.7 Grams of Protein Per PoundShutterstock
How much protein should you eat? “Your body only needs 0.7 grams per pound of lean body mass. That is it. Even if you're active, even if you go to the gym, some experts even recommend less than that, but we're gonna stick with 0.7, so you don't even need to take BCAAs, pre-workouts or protein powders,” he says.
Superfood 3: EggsShutterstock
His third superfood is eggs, calling it “one of the most nutritious foods on the planet. It's basically nature's version of a multivitamin, and the yolk specifically is actually the healthiest part of the egg. It contains something like 13 vitamins and minerals, including lutein and choline, which are crucial for your eyes and brain development, and that's also where the cholesterol is, which is again essential for every cellular function, and that includes your brain function,” he explains.
RELATED:I Lost 80 Pounds and Achieved My Best Shape of My Life With These Key Changes
Make Sure to Eat the YolksShutterstock
“You would literally die without cholesterol, so throw away your boxed egg whites and think about it from an evolutionary standpoint,” he continues. “Pro tip: Because there are about a million different types of eggs at your local grocery store, you really only wanna look for one thing, one specific thing: Pasture-raised eggs.”
Superfood 4: AvocadoShutterstock
“Avocado toast superfood number four is avocado, but hold the toast. I don't really know any other fruit that can even come close to what avocado brings to the table. While most fruits are high in fruit fructose, which is the predominant sugar in fruit, avocado has a grand total of zero sugar. Instead, it's high in heart, healthy monounsaturated fats, and they're also high in Omega-3 fatty acids in the form of ALA, which can prevent heart attacks and atherosclerosis. It also contains antioxidants like G lycopene and beta carotene. It also contains something like 20 vitamins and minerals,” he explains.
Superfood 5: Extra Virgin Olive OilShutterstock
“Superfood number five, extra virgin olive oil, part of the popular Mediterranean diet. Olive oil has been a dietary staple for some of the world's healthiest population, especially for those people living in the blue zone,” he says. “Study after study has shown that the fatty acids and antioxidants in olive oil, specifically oleic acid, have been found to reduce inflammatory markers in the body. This is important because chronic inflammation has been found to be the major driver of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. If you have cheap vegetable and seed oils at home like sunflower oil, safflower oil, canola oil, or just any cheap oil in general, you need to toss it out, and then you wanna replace it with this awesome superfood.”
Superfood 6: Sweet PotatoesShutterstock
Superfood number six is sweet potatoes. While he doesn’t eat a lot of carbs, “I would make an exception for sweet potatoes,” he says, noting they are a type of root vegetable, “which comes in different varieties and colors like purple, for example, and they're extremely rich in antioxidants, vitamins, and minerals, including fiber, protein, fat, vitamin A, c, and B six, and it's got manganese, potassium, and other good stuff.”
They are also a resistant starch. “If you've never heard of resistant starch before, it's basically a superfood for your digestive system. Sweet potatoes contain two different types of fiber: soluble and insoluble. Your body can't digest either type, so it goes through your stomach and small intestine undigested, eventually reaching your colon, which then feeds your gut flora. Your gut basically acts like the second brain in your body, and this is how you feed it. Taking care of your gut health and keeping those good bacteria happy is essential to good health because everything starts in your gut.”
Superfood 7: Dark ChocolateShutterstock
Superfood number seven is dark chocolate. “Dark chocolate has a special place in my heart,” he says, calling it an “absolute revelation” because he has a sweet tooth. “Dark chocolate more than satisfies that craving without my diet going down the drain,” he says. “Dark chocolate is actually loaded with a lot of vitamins and minerals, including, let me just read it out to you, fiber, iron, magnesium, copper, manganese, potassium, zinc, and selenium, just to name a few.
It's also rich in antioxidants.” He recommends trying to buy at least 70% cacao, “but the sweet spot is 85%, where it still tastes like a treat. It's absolutely delicious, and it doesn't feel like you're eating chalk.”
RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days
Superfood 8: Nuts and SeedsShutterstock
The last superfood? Nuts and seeds, “and that includes almonds, pistachios, walnuts, Brazil nuts, cheese seeds, and flax seeds, because they're also high in antioxidants and anti-inflammatory properties, and they're also absolutely delicious. I eat pistachios and dark chocolate every single day,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
sustainable weight losscarbsweight losshealthy eatingprotein

        
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        Top 8 Superfoods You Should Eat Every Day to Lose Weight
    

        Shutterstock
    
By Leah GrothJun 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
You don’t need to starve yourself to lose weight. In fact, burning fat is more about eating the right foods than simply cutting calories. Carlo Macapinlac is the Owner and Program Director at Newbie Fitness Academy (@newbieFitnessAcademy) and regularly shares videos about how to amp up your health and lose weight. In a recent one, he goes into detail about superfoods, revealing the eight you need to eat to lose weight.
Only a Few Foods Are Worthy of Superfood StatusShutterstock
According to Carlo, there are very few foods “worthy” of the superfood title. “It's really more of a marketing term that was coined by the food industry when they're trying to sell you something. Generally speaking, though, superfoods are nutrient-dense. They have special properties and supreme benefits compared to other foods. They basically pack the best punch. It's the best bang for your nutrition buck.”
Carlo eats these superfoods “every day, and this is the physique that I'm able to maintain,” he says. “And I know for a fact that they work extremely well for other people because these are the exact same foods that all my students inside the fat loss accelerator eat. And they've all gone to see some amazing results.”
But You Have to Avoid Junk FoodShutterstock
However, “there isn't a single food that's gonna be the magic cure-all,” he says. “Like if you start eating avocado, for example, but you're still eating Doritos every day, it's not really gonna work.”
“These are superfoods that I personally believe in,” he says. “I know for a fact that they work extremely well. I don't remember the last time I got sick, maybe four or five years ago,” he adds.
RELATED: 19 Most Unhealthy Junk Food You Should Never Eat 
Superfoods Need to Be Nutrient-Dense and Have Fat and ProteinShutterstock
“If your goal is fat loss, there are three things in your diet that you need to optimize. Nutrient density, fat, and protein content. So all the superfoods that I'm gonna give you are gonna meet all those three criteria, plus they're gonna be extremely delicious,” he says.
Here’s Why Superfoods Need to Be Nutrient-DenseShutterstock
“Nutrient-dense foods are gonna be extremely filling because they're usually high in fiber, which is gonna activate that stretch mechanism in your stomach, which is then gonna activate leptin, which is the hormone that signals your body that you're full and turn off ghrelin, which is your hunger hormone,” he explains. “Weight loss is all about controlling hunger. Why? Because being hungry sucks,” he says.
Here’s Why Superfoods Need to Have FatShutterstock
They also need fat and protein because they “activate your satiety hormones,” he says. Fat activates cholecystokinin or CCK.” He also notes that fat doesn't make you fat. “Like if you're not eating enough fat, and this is some real talk, you're probably fat. In fact, dietary fat and cholesterol usually go hand in hand and are essential to every cellular function in your body, including your brain. Again, it's not bad for you, but again, I don't want you to just add sour cream to your Doritos and call it a day.”
Here’s Why Superfoods Need to Have ProteinShutterstock
Protein “activates peptide YY or PYY, and they're delicious,” he says. “Think about a piece of rib eye with some butter, for example. Hmm. Adequate protein is also key when it comes to maintaining and building muscle while also losing fat.”
Low Carb Is Also Good for Fat Loss, He SaysShutterstock
While carbs “are not essentially the enemy,” he doesn’t recommend eating a lot of fat loss. “If we're strictly talking about fat loss, a majority of the population will do better on a high fat, moderate protein, and low carb diet because it's the best diet to moderate your insulin levels, which is your storage hormone,” he explains. “It's the hormone that controls your body weight and carbs, especially refined carbs like Doritos. Sugar triggers a high blood glucose response, which then triggers a high insulin response to store all that sugar that's in your body right now, which then causes a blood sugar crash. Your body then freaks out because it thinks that it's gonna go into a state of hypoglycemia, which is gonna trigger your body to crave all the food. This is why you can't just have one Dorito after a while. You wanna eat the entire bag.”
Superfood 1: Leafy, Green VeggiesShutterstock
Superfood number one? “Green leafy vegetables, specifically cruciferous vegetables,” he says, citing arugula, spinach, romaine lettuce, and Swiss chard. and kale. He explains that they are “extremely nutrient dense,” and “loaded with vitamins and minerals. They're anti-inflammatory, they're full of antioxidants, and they have a whole lot of other good stuff for your body. They're low in calories, they're extremely low in carbs, and they're also high in fiber, which is again gonna activate that stretch mechanism in your stomach and really maximize the volume of your meals, which is then gonna activate leptin and turn off ghrelin.”
And Cruciferous VeggiesShutterstock
Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts, bok choy, “and I guess I'm gonna include asparagus here as well because they're delicious even though they make your pee smell funny,” are also key, as they meet two criteria of superfoods. “They're nutrient dense, and they contain protein, and they're delicious,” he says, recommending, “Half of your plates or even two-thirds of your plate should contain these vegetables. Just watch the pounds come off.”
Superfood 2: Animal ProteinShutterstock
Superfood number two is animal protein. “Ideally, you're eating pasture-raised chickens or grass-fed beef or something that came from a good source like your local farmer's market, and the animals were raised without antibiotics or added hormones,” he says. “If you can't do that, that's okay. Just buy the best quality protein that you can afford.”
Aim for 0.7 Grams of Protein Per PoundShutterstock
How much protein should you eat? “Your body only needs 0.7 grams per pound of lean body mass. That is it. Even if you're active, even if you go to the gym, some experts even recommend less than that, but we're gonna stick with 0.7, so you don't even need to take BCAAs, pre-workouts or protein powders,” he says.
Superfood 3: EggsShutterstock
His third superfood is eggs, calling it “one of the most nutritious foods on the planet. It's basically nature's version of a multivitamin, and the yolk specifically is actually the healthiest part of the egg. It contains something like 13 vitamins and minerals, including lutein and choline, which are crucial for your eyes and brain development, and that's also where the cholesterol is, which is again essential for every cellular function, and that includes your brain function,” he explains.
RELATED:I Lost 80 Pounds and Achieved My Best Shape of My Life With These Key Changes
Make Sure to Eat the YolksShutterstock
“You would literally die without cholesterol, so throw away your boxed egg whites and think about it from an evolutionary standpoint,” he continues. “Pro tip: Because there are about a million different types of eggs at your local grocery store, you really only wanna look for one thing, one specific thing: Pasture-raised eggs.”
Superfood 4: AvocadoShutterstock
“Avocado toast superfood number four is avocado, but hold the toast. I don't really know any other fruit that can even come close to what avocado brings to the table. While most fruits are high in fruit fructose, which is the predominant sugar in fruit, avocado has a grand total of zero sugar. Instead, it's high in heart, healthy monounsaturated fats, and they're also high in Omega-3 fatty acids in the form of ALA, which can prevent heart attacks and atherosclerosis. It also contains antioxidants like G lycopene and beta carotene. It also contains something like 20 vitamins and minerals,” he explains.
Superfood 5: Extra Virgin Olive OilShutterstock
“Superfood number five, extra virgin olive oil, part of the popular Mediterranean diet. Olive oil has been a dietary staple for some of the world's healthiest population, especially for those people living in the blue zone,” he says. “Study after study has shown that the fatty acids and antioxidants in olive oil, specifically oleic acid, have been found to reduce inflammatory markers in the body. This is important because chronic inflammation has been found to be the major driver of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis. If you have cheap vegetable and seed oils at home like sunflower oil, safflower oil, canola oil, or just any cheap oil in general, you need to toss it out, and then you wanna replace it with this awesome superfood.”
Superfood 6: Sweet PotatoesShutterstock
Superfood number six is sweet potatoes. While he doesn’t eat a lot of carbs, “I would make an exception for sweet potatoes,” he says, noting they are a type of root vegetable, “which comes in different varieties and colors like purple, for example, and they're extremely rich in antioxidants, vitamins, and minerals, including fiber, protein, fat, vitamin A, c, and B six, and it's got manganese, potassium, and other good stuff.”
They are also a resistant starch. “If you've never heard of resistant starch before, it's basically a superfood for your digestive system. Sweet potatoes contain two different types of fiber: soluble and insoluble. Your body can't digest either type, so it goes through your stomach and small intestine undigested, eventually reaching your colon, which then feeds your gut flora. Your gut basically acts like the second brain in your body, and this is how you feed it. Taking care of your gut health and keeping those good bacteria happy is essential to good health because everything starts in your gut.”
Superfood 7: Dark ChocolateShutterstock
Superfood number seven is dark chocolate. “Dark chocolate has a special place in my heart,” he says, calling it an “absolute revelation” because he has a sweet tooth. “Dark chocolate more than satisfies that craving without my diet going down the drain,” he says. “Dark chocolate is actually loaded with a lot of vitamins and minerals, including, let me just read it out to you, fiber, iron, magnesium, copper, manganese, potassium, zinc, and selenium, just to name a few.
It's also rich in antioxidants.” He recommends trying to buy at least 70% cacao, “but the sweet spot is 85%, where it still tastes like a treat. It's absolutely delicious, and it doesn't feel like you're eating chalk.”
RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days
Superfood 8: Nuts and SeedsShutterstock
The last superfood? Nuts and seeds, “and that includes almonds, pistachios, walnuts, Brazil nuts, cheese seeds, and flax seeds, because they're also high in antioxidants and anti-inflammatory properties, and they're also absolutely delicious. I eat pistachios and dark chocolate every single day,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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By Leah GrothSep 08, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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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 WeightShutterstock
“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 CaloriesShutterstock
“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 ProteinShutterstock
“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 ForShutterstock
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 FatShutterstock
“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 DressingShutterstock
“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 SatisfiedShutterstock
“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 YouShutterstock
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 FoodsShutterstock
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. StrawberriesShutterstock
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 GreensShutterstock
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 ProductsShutterstock
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. WatermelonShutterstock
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 BreastShutterstock
“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 YogurtShutterstock
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 WhiteShutterstock
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. LentilsShutterstock
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 DessertShutterstock
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 PopcornShutterstock
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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        6 Tasty Foods for Weight Loss
    

        Copyright pocketdiets/Instagram
    
By Leah GrothJan 22, 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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Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight. 

            
                Fruit Chia Pudding
            
            
        
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A post shared by Amisha Sharma | Weightloss Expert (@pocketdiets)
Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes. 

            
                Steamed Veggies
            
            
        
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A post shared by Amisha Sharma | Weightloss Expert (@pocketdiets)
Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

            
                Beetroot Curd
            
            
        
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A post shared by Amisha Sharma | Weightloss Expert (@pocketdiets)
Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

            
                Dark Chocolate
            
            
        
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A post shared by Amisha Sharma | Weightloss Expert (@pocketdiets)
Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says. 

            
                Coriander Chutney
            
            
        
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A post shared by Dhwani | Veeransh (@fussymumma_n_baby)
One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says. 

            
                Sourdough Bread
            
            
        
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A post shared by Amisha Sharma | Weightloss Expert (@pocketdiets)
And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Nutrition & Diet
        Top 3 Superfoods You Should Eat Every Day to Lose Weight, According to Doctor
    

        Shutterstock
    
By Leah GrothAug 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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 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 FoodsShutterstock
“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 PrebioticsShutterstock
“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 PrebioticsShutterstock
“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 PostbioticsShutterstock
“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 SaysShutterstock
“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 WeightShutterstock
“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 SpicesShutterstock
“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 SmoothiesShutterstock
“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 PowderShutterstock
“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. AvocadosShutterstock
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 FoodShutterstock
“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 FatShutterstock
“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 DayShutterstock
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 AvocadoShutterstock
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 FiberShutterstock
“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 FoodsShutterstock
“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 BenefitsShutterstock
“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 OilShutterstock
“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
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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.
Nutrition & Diet
        5 Foods to Melt Your Belly Fat Away
    

        Shutterstock/PAVEL ZENYUK
    
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions. 
Low Calorie Density FoodsJeremy Ethier/YouTube
The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.” 
However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.
Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains. 
Lean ProteinsShutterstock
“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.” 
He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”
Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”
RELATED: 5 Little-Known Tips for Burning Belly Fat
Omega-6 PUFA-Rich FoodShutterstock
The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.” 
Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”
Beverages Sweetened with Non-Nutrtivesjeremyethier/Instagram
The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”
RELATED: Simple Full Body Home Workout For Small Spaces
Foods You Love, But ModifiedJeremy Ethier/YouTube
“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier. 
The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.” 
Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”
💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes. 
Nutrition & Diet
        9 "Healthy" Foods Stopping You From Losing Weight
    

        Copyright maxiehaase/Instagram
    
By Leah SuzanneMar 31, 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.
Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight. 

            
                These Foods Aren’t “Bad” But Won’t Help You Lose Weight
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Nut Butters and Nuts
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says. 

            
                Granola
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

            
                Honey
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Fancy Coffees
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says. 

            
                Apples, Bananas, and Watermelon
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says. 

            
                Alcohol
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                High Fat Protein
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

            
                Protein Bars
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says. 

            
                Dining Out
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Bottom Line
            
            
        
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A post shared by Maxie Haase (@maxiehaase)
The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        11 Things to Know Before Taking Ozempic
    

        Copyright Dr Sophie GP/YouTube
    
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

            
                Yes, They Actually Work
            
            
        "These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                The Celebrity Connection
            
            
        Shutterstock
"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

            
                How These Drugs Actually Work
            
            
        ​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

            
                Health Benefits Beyond Weight Loss
            
            
        ​Myth 4: Fat Is Bad For Your HeartShutterstock"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.
RELATED:20 Possible Ozempic Side Effects

            
                Common Side Effects to Expect
            
            
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"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

            
                Serious Side Effects to Be Aware Of
            
            
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"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

            
                Accessibility and Cost Considerations
            
            
        ​These Were Game ChangersShutterstock"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                It's Not a Forever Solution
            
            
        ​Creating Sustainable HabitsShutterstock"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

            
                A Comprehensive Approach Is Still Necessary
            
            
        ​DinnerShutterstock"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

            
                Last Word
            
            
        Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstockIf you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 “Healthy” Foods Making You Gain Weight
    

        ​Add Them to Your List
    

        Copyright lifting_with_mateo/Instagram
    
By Leah SuzanneMar 31, 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 eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

            
                Sushi Rolls
            
            
        
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A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Low-Fat Dairy
            
            
        ​27. Regular YogurtShutterstockMany of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains. 

            
                Avocados
            
            
        ShutterstockYou have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says. 

            
                Salads with Dressing
            
            
        ShutterstockWhen you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Egg Whites Only
            
            
        ​ A Day of Measured EatingShutterstockSure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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