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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.

Trainer Reveals 10 Foods with Almost Zero Calories That Will Help You Lose Weight

Add these items to your grocery list.

Leah Suzanne
By Leah SuzanneApr 28, 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.

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 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.

Nutrition & Diet

Do you want to lose weight while still eating delicious food? Mateo Ruperti is a fat loss coach who helps busy people lose 20 pounds in 90 days with his LWM Blueprint. In a new post, he shares some foods that have (almost) no calories. “10 foods that have almost zero calories,” he writes. “When you’re in a calorie deficit for weight loss, knowing WHAT foods ADD volume with little to no calories can be very helpful to meet your goals while staying full!”

Cucumber

The first food is a cucumber. “Vegetables with a high water content give a lot of food volume! Cucumber is only 16 calories per cup!” he says.

Leafy Greens

kale salad leaves close up with water drops backgroundShutterstock

Next up, leafy greens. “Lettuce, spinach, & kale have only 25-55 calories per cup & are super filling!” he says. However, be careful when ordering salads, as many calories can hide in the dressing.

Cauliflower

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Cauliflower is another low-calorie veggie. “If you love rice, swapping it sometimes for cauliflower rice can make a huge difference with only 40 calories per cup!” he writes.

Zucchini

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

And, don’t sleep on zucchini. “A great pasta swap is when in a calorie deficit is zucchini noodles with only 20 calories per cup! Also, Shirataki noodles are an almost zero calorie pasta swap too with 23 calories per cup!” he writes.

Bell Peppers

Red, Green and Yellow Bell Peppers12. Bell Peppers: 20 caloriesShutterstock

Bell peppers are a great snack or addition to stir-fry. “Peppers have only 30 calories per cup! I munch on the baby ones with my lunch often!” he says.

Clementines

Tangerines (oranges, mandarins, clementines, citrus fruits) with leaves in basket over rustic wooden background, copy space

Shutterstock

If you have a sweet tooth, keep a bag of clementines on hand. “One piece of fruit packs tons of vitamin c & only 35 calories!” he writes.

Watermelon

Serving watermelon. Male hands cutting red ripe fruit with knife into slices, kitchen table background, top view

Shutterstock

Another great sweet and hydrating fruit? Watermelon “is a very hydrating fruit with only 46 calories per cup!” he says.

Berries

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty model​Snack on Low-Calorie, High-Volume SnackShutterstock

Antioxidant-rich berries are another great sweet treat. “Low in calories but high in fiber, which makes them super filling! Strawberries only have 53 calories per cup!” he says.

Carrots

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

Carrots should also be part of your weight loss diet. “Snacking on carrot sticks is so convenient & only 52 calories per cup!” he says.

Broccoli

Healthy Green Organic Raw Broccoli Florets Ready for Cooking

Shutterstock

Broccoli makes an excellent accompaniment to your meal. “1 cup of cooked broccoli has 54 calories & will fill you up fast as a dinner side!” he says.

Bottom Line

“ADDING low-calorie foods to your diet can help you stay full & more satisfied without the extra calories. They are great extras to bulk up your meal volume!” he points out. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

Trainer Reveals 10 Foods with Almost Zero Calories That Will Help You Lose Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to lose weight while still eating delicious food? Mateo Ruperti is a fat loss coach who helps busy people lose 20 pounds in 90 days with his LWM Blueprint. In a new post, he shares some foods that have (almost) no calories. “10 foods that have almost zero calories,” he writes. “When you’re in a calorie deficit for weight loss, knowing WHAT foods ADD volume with little to no calories can be very helpful to meet your goals while staying full!”

Cucumber

The first food is a cucumber. “Vegetables with a high water content give a lot of food volume! Cucumber is only 16 calories per cup!” he says.

Leafy Greens

kale salad leaves close up with water drops backgroundShutterstock

Next up, leafy greens. “Lettuce, spinach, & kale have only 25-55 calories per cup & are super filling!” he says. However, be careful when ordering salads, as many calories can hide in the dressing.

Cauliflower

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Cauliflower is another low-calorie veggie. “If you love rice, swapping it sometimes for cauliflower rice can make a huge difference with only 40 calories per cup!” he writes.

Zucchini

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

And, don’t sleep on zucchini. “A great pasta swap is when in a calorie deficit is zucchini noodles with only 20 calories per cup! Also, Shirataki noodles are an almost zero calorie pasta swap too with 23 calories per cup!” he writes.

Bell Peppers

Red, Green and Yellow Bell Peppers12. Bell Peppers: 20 caloriesShutterstock

Bell peppers are a great snack or addition to stir-fry. “Peppers have only 30 calories per cup! I munch on the baby ones with my lunch often!” he says.

Clementines

Tangerines (oranges, mandarins, clementines, citrus fruits) with leaves in basket over rustic wooden background, copy space

Shutterstock

If you have a sweet tooth, keep a bag of clementines on hand. “One piece of fruit packs tons of vitamin c & only 35 calories!” he writes.

Watermelon

Serving watermelon. Male hands cutting red ripe fruit with knife into slices, kitchen table background, top view

Shutterstock

Another great sweet and hydrating fruit? Watermelon “is a very hydrating fruit with only 46 calories per cup!” he says.

Berries

strawberry - Woman smiling with strawberry on wooden floor background, focus on fruit, asian beauty model​Snack on Low-Calorie, High-Volume SnackShutterstock

Antioxidant-rich berries are another great sweet treat. “Low in calories but high in fiber, which makes them super filling! Strawberries only have 53 calories per cup!” he says.

Carrots

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

Carrots should also be part of your weight loss diet. “Snacking on carrot sticks is so convenient & only 52 calories per cup!” he says.

Broccoli

Healthy Green Organic Raw Broccoli Florets Ready for Cooking

Shutterstock

Broccoli makes an excellent accompaniment to your meal. “1 cup of cooked broccoli has 54 calories & will fill you up fast as a dinner side!” he says.

Bottom Line

“ADDING low-calorie foods to your diet can help you stay full & more satisfied without the extra calories. They are great extras to bulk up your meal volume!” he points out. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

How to Lose 10 Pounds Before Summer

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Do you want to lose 10 pounds before summer? According to one expert, you don’t need to starve yourself, but instead, fuel your body with healthy food. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. “If I wanted to drop 10 pounds before summer, I would try this 1600 calorie meal plan with 140 grams of protein,” she writes.

You Don’t Need to Cut Carbs or Live Off Protein Shakes to Lose Weight

“If I wanted to drop 10 pounds before summer, I wouldn’t crash diet, cut carbs, or live off salad and protein shakes. I’d follow a simple, high-protein, flavorful meal plan that keeps me full, energized, and actually enjoying my food,” she writes in the post. “Here’s an example of a 1600 calorie / 140g protein day.”

Breakfast: Eggs, Turkey Bacon, and Toast (350 cals / 32g protein)

• 1 whole egg + ½ cup liquid egg whites

• 2 slices turkey bacon

• 1 slice sprouted grain toast

• 1 tsp butter or ghee

Lunch: Chicken Taco Bowl (400 cals / 35g protein)

• 4 oz shredded chicken cooked in taco seasoning

• ½ cup jasmine or brown rice

• ½ cup roasted corn & black bean salsa (or any salsa of choice, this is just my fave)

• Shredded lettuce + squeeze of lime

• 1 tbsp plain Greek yogurt as a sour cream swap

Snack: Greek Yogurt Bowl (300 cals / 30g protein)

• ¾ cup Greek yogurt (0%)

• ½ scoop vanilla protein powder

• ¼ cup blueberries

• 1 tbsp peanut butter

Dinner: Garlic Butter Shrimp & Veggie Skillet (400 cals / 33g protein)

• 5 oz shrimp sautéed in 1 tsp butter + garlic

• 1 cup roasted Brussels sprouts & zucchini

• ½ cup cooked quinoa

• Sprinkle of parmesan and red pepper flakes

Dessert: Chocolate Berry Protein “Mousse” (150 cals / 20g protein)

• ½ scoop chocolate protein powder

• 2 tbsp unsweetened almond milk

• ¼ cup frozen berries

• Blend until thick & creamy, chill or eat as is

Total: 1600 calories | 140g protein

“This is just an example! Everyone’s calorie deficit will be different depending on your body, activity level, and goals—but this gives you an idea of how to drop fat without cutting all the flavor and while staying full,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 10 Pounds in 2 Months by Eating These 10 Nearly Zero-Calorie Foods

Heather Eisenberg heathereisenbergfitness
​Inconsistency
Copyright heathereisenbergfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 13, 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.

Zero-calorie foods are exactly how they sound—foods that contain no, or close to no calories. They can come in helpful if you are trying to lose weight, as they can fulfill a craving without counting toward your daily caloric tally. Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness” and who personally lost 10 pounds in two months. In a new post, she reveals her zero-calorie food cheat sheet. “Here are 10 foods that are practically zero calories that I eat on repeat when I want to lose weight,” she writes. “One of the best ways to stay full and satisfied while cutting calories is by choosing high-volume, low-calorie foods. These are the foods that give you a lot to eat without packing in a ton of calories. They’re nutrient-dense, full of fiber, and keep you feeling fuller for longer—perfect for anyone looking to lose weight without feeling deprived.”

Eggplant

Her first zero-calorie food? Eggplant. “Approximately 20 calories per cup cooked,” she says. “You can grill, roast, or bake them.” They are also a great veggie to add to any stir fry, or at a restaurant if you are eating out.

Brussels Sprouts

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

Brussels sprouts are another zero-calorie veggie. “Roughly 38 calories per cup cooked,” she says, noting that “you can roast steam, or sauté them.” When you order them in restaurants be forewarned: They are often covered in butter, oil, sauces, or cooked with meat that add calories.

Zoodles

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Zoodles, aka zucchini noodles, are a great low-calorie alternative to pasta. “About 33 calories per cup, a low-carb pasta substitute,” she says.

Hearts of Palm

hearts of palm and lettuce

shutterstock

Hearts of palm are another item you should add to your daily food diary. “Around 41 calories per cup, a crunchy, unique vegetable for salads,” she says. “Trader Joe’s makes a great hearts of palm pasta alternative.”

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles​PicklesShutterstock

Pickles, or plain cucumbers, are a great, very low-calorie snack with a crunch, “as long as they’re not too salty,” she says, noting that they are only 4 calories per spear.

Raspberries

Fresh red ripe raspberries. Raspberries background.47. Raspberries: 45 caloriesShutterstock

Most nutritionists recommend eating berries if you are trying to lose weight, as they are rich in antioxidants. They are also only about 64 calories per cup, and “a good source of fiber,” she says.

Watermelon

Slices of fresh watermelon on the rustic wooden table​WatermelonShutterstock

Watermelon is another delicious fruit, perfect for hot summer days. The hydrating and refreshing treat is only about 46 calories per cup.

Cauliflower

Fresh cauliflower on wooden table22. Cauliflower: 25 caloriesShutterstock

Another veggie that comes in handy, especially when cutting carbs with an Asian meal? Cauliflower is an “excellent rice substitute” she says, noting that it has about 25 calories per cup.

Butternut Squash

Overhead shot of butternut squash with seeds on rustic wooden tray. Pumpkin pieces, harvest, fall. Dark brown background. Cooking in autumn. Healthy food.

Shutterstock

Butternut squash is popular with dieters, as it offers a hint of sweetness for about 82 calories per cup. “You can roast and make spaghetti squash as a great pasta alternative,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
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:
✓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? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

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

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Snacks to Help You Lose Belly Fat

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
Leah Groth
By Leah GrothMar 06, 2025
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:
✓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.

Have you given up snacking to lose weight? You don’t have to, according to an expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post he reveals snacks to stick to for weight loss. “Here are 10 of my favorite snacks that help me stay on track while still enjoying my food,” he writes.

Snacking Isn’t the Problem

“Snacking isn’t the problem—making the wrong choices is. No single food will burn belly fat, but having healthy snacks on hand can keep you consistent on your weight loss journey without feeling deprived,” he says.

Hippeas Chickpea Tortilla Chips

The first snack on his list is Hippeas Chickpea Tortilla Chips. “Made from chickpeas, these crunchy chips are packed with fiber and plant-based protein,” he says.

Lesser Evil Himalayan Pink Salt Popcorn

Another crunchy snack for fat loss? Lesser Evil Himalayan Pink Salt Popcorn. “Air-popped and made with organic coconut oil, this light and crunchy snack is a clean alternative to traditional popcorn,” he writes.

Beanitos White Bean Chips

Beanitos White Bean Chips are also on his list. “High in fiber and protein, these chips are made from whole beans, giving them a unique texture and taste,” he says.

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

PopCorners Sea Salt Chips

PopCorners Sea Salt Chips are delicious and crunchy. “Made from popped corn, these chips deliver a satisfying crunch with fewer calories than regular potato chips,” he writes.

Siete Grain-Free Tortilla Chips

If you love tortilla chips but want to shy away from grains, try Siete Grain-Free Tortilla Chips. “Made with cassava flour and avocado oil, these chips are a gluten-free, better-for-you alternative to traditional tortillas,” he says.

Chobani Zero Sugar Greek Yogurt

Greek yogurt is always a nice sweet but healthy treat. He recommends Chobani Zero Sugar Greek Yogurt. “A high-protein, no-added-sugar yogurt that’s perfect for a quick and filling snack,” he says.

Whisps Parmesan Cheese Crisps

If you like cheese, try Whisps Parmesan Cheese Crisps. “Baked cheese crisps that pack a ton of protein with a salty, crunchy bite,” he says.

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

RXBARs

As for protein bars, he recommends RXBARs. “Made with simple ingredients like egg whites, nuts, and dates, these bars are a natural source of protein and energy,” he writes.

Quaker Rice Cakes

If you loved rice cakes as a kid, grab Quaker Rice Cakes. “A low-calorie, crunchy snack that pairs well with peanut butter, Greek yogurt, or cottage cheese for added protein,” he says.

Air-Popped Popcorn

The last item on his list is Air-Popped Popcorn (lightly salted). “A high-volume, low-calorie snack that satisfies cravings without overloading on fat or sodium,” he says.

Nutrition & Diet

6 High-Protein Meals That Keep This Dietitian Full

Kayla Farrell RDN freshcommunications
Copyright freshcommunications/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

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

Are you looking for some new, nutritious meal ideas? Kayla Farrell is a Registered Dietitian and Senior Account Executive at FRESH Communications. We recently asked her about the go-to high-protein meals that help her stay full for hours. She reveals two breakfasts, lunches, and dinners that she eats on repeat to keep herself satiated.

Breakfast: Overnight Oats

Mixed,Berries,Overnight,Oats,With,Almond,Flakes,In,Glass,Jar,​Overnight OatsShutterstock

“Overnight oats are an easy way to add more whole grains and protein to your day. Make a batch at the beginning of the week and enjoy for quick breakfasts and snacks,” says Farrell. “Add protein and fiber-rich foods like nut butter, flaxseed, chia seeds, milk of choice or protein powder to the overnight oats to stay fuller for longer and meet protein needs. Add additional toppings, like almonds and blueberries, once ready to eat.”

Breakfast: Sourdough Toast

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,A​StarchesShutterstock

Sourdough toast is another easy and customizable breakfast that's full of protein. “Sourdough bread has around 8 g protein per slice. On the sweeter side, pair with your favorite nut butter, fresh berries, chia seeds and a light drizzle of honey. For a savory breakfast , add mashed avocado and two scrambled eggs with a dash of hot sauce,” says Farrell.

Lunch: Poke Bowls

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds

Shutterstock

She also enjoys poke bowls, which are “easy to make by marinating cubed fish of choice in vinegar or citrus dressing” and served chilled (More on how to prepare an easy poke here). “As a registered dietitian, I recommend sushi-grade Chilean salmon because it's low in mercury and is full of omega-3 fatty acids. Add edamame for an extra kick of protein!” she says.

Lunch: Roasted Chickpea Bowl

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

“A roasted chickpea bowl is a plant-powered lunch that is full of protein,” Farrell says. “Quinoa and chickpeas provide a hearty base and a solid protein punch, plus fiber to stay full. To boost the protein even more, try tossing in a hard-boiled egg, a sprinkle of hemp seeds, or a drizzle of Greek yogurt-based dressing.”

Dinner: Grilled Salmon

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

Grilled salmon with spinach and brown rice is full of healthy omega-3 fats, “the brain-boosting nutrient found in salmon that makes this a top protein choice,” she says. “Fish have varying amounts of omega-3 fats. As a registered dietitian, I recommend salmon from Chilebecause it's particularly high in omega-3s than other types of fish and is low in mercury.”

Dinner: Stir Fry

Stir fry chicken, sweet peppers and green beans. Top view

Shutterstock

A simple stir-fry can be a go-to solution for getting a quick, flavorful dinner on the table with minimal fuss. “Start by choosing a protein, like chicken or tofu, then toss in a colorful mix of veggies like bell peppers, onions, broccoli, or snap peas. Add a splash of soy or teriyaki sauce and sesame seeds for a flavor boost. If you're in a pinch and don't want to order takeout stir-fry, try Kevin's Natural Foods Stir-Fry Kits that include all the ingredients needed and are ready in less than 10 minutes,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

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

Stephanie Snow stephsnow np
10 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It
Copyright stephsnow np/Instagram
Christopher Roback
By Christopher RobackApr 28, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Many of us have struggled with weight loss journeys that feel like an endless cycle of hope and disappointment. Stephanie Snow is a Weight Loss Provider, Nurse Practitioner, and Obesity Medicine specialist who has walked this path herself, using GLP-1 medications as part of her own weight loss journey. In her recent social media posts, she shares insights from both her professional expertise and personal experience. "I've been on this journey too, so I know it's not easy. As a nurse practitioner and a GLP-1 user, here are five things I wish I could tell my past self," she writes. Read on to discover what this medical professional learned firsthand about these revolutionary medications.

The Pre-Medication Mindset

Even healthcare providers get nervous about starting new treatments. "Yep. Even as a nurse practitioner, I was nervous to start a GLP-1," Stephanie admits in her post. She worried about the side effects, giving herself injections, and whether this would just be another temporary solution. Stephanie explains that her biggest concern wasn't just losing weight—it was creating sustainable change in her life.

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

Making a Commitment Beyond the Medication

When starting her GLP-1 journey, Stephanie made a crucial decision: "If I was going to use this tool, I was going to do the work alongside it," she shares. This meant learning proper nutrition beyond just eating less, beginning strength training despite initial discomfort, and maintaining consistency even when progress slowed. Stephanie emphasizes that success with GLP-1s isn't about perfection—it's about commitment to the process.

The Surprising Fullness Factor

Woman Refusing to Eat her Meal Feeling Full. Customer sending the dish back unhappy with the serving​Skipping MealsShutterstock

One of the most unexpected aspects of GLP-1 medications is how they affect your appetite. "One of the biggest surprises of GLP-1s is how quickly you'll feel full. It's almost like your body hits a 'stop' button," says Stephanie. This dramatic change in hunger cues requires an adjustment period. Stephanie suggests trusting your body's new signals and learning to recognize when you're genuinely satisfied—which often happens much sooner than you'd expect.

Hydration Is Non-Negotiable

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.​Not HydratingShutterstock

Water becomes exceptionally important when taking GLP-1 medications. "Staying hydrated is crucial on GLP-1s," Stephanie advises. Proper hydration helps manage common side effects like nausea and supports digestion as your body adapts to eating smaller portions. Stephanie recommends carrying water everywhere and making consistent hydration a top priority throughout your day.

RELATED:20 Possible Ozempic Side Effects

Protein: Your Body's Best Support

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As your caloric intake decreases, the quality of what you eat becomes even more critical. "Protein is your new best friend," Stephanie explains. High-protein meals and snacks help maintain energy levels, preserve muscle mass during weight loss, and create lasting feelings of fullness between meals. Stephanie suggests focusing on incorporating protein into every meal to support your body during this transition.

Embracing Imperfect Progress

Young happy beautiful woman looking in the mirror satisfied with the results of her training.5 Ways to Look Better in BedShutterstock

The weight loss journey with GLP-1s isn't always smooth. "Some days you'll feel amazing, and other days might feel like a struggle. That's completely normal," Stephanie reassures. Progress rarely follows a perfect linear path, and acknowledging this reality helps build resilience. Stephanie encourages patients to practice self-compassion during challenging days rather than viewing setbacks as failures.

The Power of Patience

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

While GLP-1 medications have shown impressive results for many users, they're not an overnight solution. "GLP-1s work, but they're not magic!" Stephanie emphasizes. Sustainable weight loss requires time, consistency, and realistic expectations. Stephanie reminds us that the most successful outcomes come from viewing these medications as tools within a broader lifestyle change rather than quick fixes.

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

Finding Your Support System

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Starting a GLP-1 medication can feel overwhelming, especially when managing side effects or adjusting to new eating patterns. "If you're feeling nervous too, I see you. Even the pros get nervous. You're not alone," says Stephanie. She highlights the importance of finding healthcare providers who understand GLP-1 medications and connecting with others on similar journeys for emotional support and practical advice. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

8 Foods That Work Like Ozempic to Control Your Appetite Naturally

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 28, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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've all been there—staring at the pantry an hour after dinner, somehow still hungry despite eating a full meal. The battle against cravings can feel impossible to win. That's why medications like Ozempic have become so popular—they literally change how your brain responds to food.

Thomas DeLauer knows this struggle firsthand. Once overweight himself, he transformed his body using the science of nutrition and now coaches professional athletes. With over 3.68 million YouTube subscribers, DeLauer combines cutting-edge research with real-world experience to deliver practical solutions anyone can use.

"The key is understanding how your body naturally produces GLP-1, the same hormone these medications target," DeLauer explains in his post. The good news? Certain foods can trigger similar mechanisms in your body without a prescription. Add these options to your daily routine and finally take back control of your appetite—naturally.

How Ozempic Changes Your Brain's Food Perception

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Ozempic works by mimicking GLP-1, a hormone that regulates hunger at the brain level. "It changes how we look at food, or at least how our brain sort of looks at food," DeLauer says in his post. In a study published in the journal Diabetes, researchers found something remarkable about GLP-1's effects.

"Compared to placebo, when GLP-1 was in the equation, the brain didn't even react to pictures of food the same way," DeLauer notes. Your brain literally perceives tempting foods differently when GLP-1 is present, which explains why Ozempic users often report reduced cravings.

The GLP-1 Challenge: How These Foods Help

The problem with naturally produced GLP-1 is its short lifespan. "GLP-1, when naturally released within the body, only lasts for a couple of minutes before an enzyme comes in and snips off two of the peptides on that chain and basically renders it useless," DeLauer explains. This enzyme, called DPP-4, is what we need to target.

The foods below work in two ways: some boost your natural GLP-1 production, while others inhibit DPP-4, helping your body's natural GLP-1 stay active longer. It's this two-pronged approach that makes them so effective.

1. Protein-Rich Foods

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Protein is your most reliable GLP-1 stimulator. "When you consume protein, you feel so satiated. You have a pretty serious continuous release of GLP-1," DeLauer states. This explains why protein-rich meals keep you satisfied longer than carb-heavy alternatives.

Your body releases a steady stream of GLP-1 while digesting protein, sending continuous signals to your brain that you're full. Make protein the centerpiece of every meal for natural appetite control that mimics Ozempic's effects.


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

2. Soluble Fiber Sources

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Soluble fiber works alongside protein to boost GLP-1 levels. "Fiber is really important, particularly soluble fibers," DeLauer emphasizes. These fibers slow digestion and create a physical feeling of fullness while simultaneously triggering GLP-1 release.

"Glucomannan fiber, like shirataki noodles, huge effect there," DeLauer adds. These zero-calorie noodles are nearly pure soluble fiber, making them an ideal addition to meals when you're trying to manage hunger naturally.

3. Allulose Sweetener

A view of a hand holding a bottle of Wholesome Allulose sweetener on display at a local big box grocery store.​2. Allulose: The Sweet SecretShutterstock

Unlike other sweeteners that can trigger cravings, allulose actually helps control appetite. "Allulose is one of the most potent stimulators naturally of GLP-1," DeLauer reveals. This makes it uniquely valuable for anyone trying to satisfy a sweet tooth without sabotaging hunger control.

"You could take a tablespoon of the stuff just to curb your appetite," he suggests. Use it in coffee, baking, or even take it straight for a quick appetite reset between meals—a natural way to get some of the same benefits as Ozempic.

4. Sacha Inchi Seeds

Image of sacha inchi peanut seed on white background

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These little-known seeds offer a powerful combination of benefits. "The protein in a Sacha Inchi seed releases 10 different peptides when you consume it that actually inhibit DPP-4," DeLauer explains. This means they not only stimulate GLP-1 production but also prevent its breakdown.

"I just recommend eating straight up Sacha Inchi seeds. They're high in fiber, zero net carb anyway," he adds. Keep a small bag handy for a convenient hunger-fighting snack that works on multiple levels.

5. Citrus Fruits and Peels

fresh orange fruits with leaves as background, top view​OrangesShutterstock

The humble orange peel contains powerful compounds for appetite control. "There's something called malvidin in citrus. So, citrus in general, along with the actual peel itself, has a pretty strong DPP-4 inhibition effect," DeLauer says.

His practical suggestion? "I would recommend zesting some oranges and putting it in something." Add citrus zest to your water, tea, salad dressings, or protein shakes for an easy DPP-4 inhibitor boost that helps your GLP-1 stay active longer.

RELATED:20 Possible Ozempic Side Effects

6. Grapes with Seeds

A bunch of white grapes between the grape leaves in a vineyard of G\u00fc\u00edmar, Tenerife, Canary Islands, Spain, Marmajuelo or Bermejuela grape varietyShutterstock

Don't reach for seedless grapes if you're trying to control hunger. "Grape seeds have a strong DPP-4 inhibition effect," DeLauer points out. The seeds contain compounds that help your natural GLP-1 stay active longer.

"I like the grapes with the seeds because they're not adulterated and twisted up anyway," he adds. The combination of fiber, natural sugars, and DPP-4 inhibitors creates a powerful appetite-controlling snack that works similarly to how Ozempic keeps GLP-1 active.

7. Shellfish and Mollusks

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian diet​19. OystersShutterstock

Seafood lovers will appreciate this next tip. "Mollusks—so eating clams or eating oysters or eating mussels—have actually a very strong DPP-4 inhibition effect," DeLauer reveals. These shellfish help your GLP-1 stay active longer in your system.

While eggs provide similar benefits, "Eggs also, just not quite as strong as mollusks," he notes. Consider adding more shellfish to your meal rotation for better appetite control that mimics how Ozempic works.

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

8. Curcumin (Turmeric)

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For a truly powerful natural approach, look to turmeric's active compound. "Curcumin has an effect on DPP-4 inhibition for 24 hours. And it doesn't just sort of downregulate it. It can actually really inhibit it," DeLauer explains.This makes curcumin perhaps the most potent natural DPP-4 inhibitor available. For maximum benefit, DeLauer suggests: "Put a teaspoon of curcumin in a protein shake. You're barely going to taste it." This combination gives you both increased GLP-1 production and extended activity—the same mechanisms that make Ozempic effective, but through natural foods. 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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