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11 Top Proteins for Weight Loss, According to Dave Asprey

The “Father of Biohacking” selects high quality protein sources that will help you get in shape.

Leah Groth
By Leah GrothAug 27, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Dave Asprey
Leah Groth
By Leah GrothAug 27, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Losing weight is about more than just cutting calories – it often involves amping up your protein intake. “Protein is an amazing weight loss tool,” Dave Asprey, health science entrepreneur, bestselling author, and the Father of Biohacking, tells Body Network. “I recommend getting at least 1 gram of protein per pound of your ideal body weight per day.” Why is it so important? “Protein increases satiety by increasing the hormones that tell your body that it’s full. Protein also helps you preserve lean muscle when losing weight, which is essential for health and longevity.” However, not all proteins are created equal. “It’s important to choose high-quality proteins,” he says, offering a list of the 11 best protein sources for weight loss.

Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

Not all red meat is created equal. “Grass-fed beef is a great source of omega-3s and conjugated linoleic acid (CLA), which is a type of fat that helps you burn fat,” says Asprey.

Lamb

Organic Grilled Lamb Chops with Garlic and LimeShutterstock

Asprey also recommends lamb, “loaded with L-carnitine, a compound that helps your body convert the fats you eat into energy,” he says.

Bison and Other Wild Game

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

Bison and other wild game are also on his top protein list, “loaded with vitamins and minerals, game meat is also higher in protein per ounce than most other meats,” he explains.

Grass-Fed Organ Meats

Traditional Peruvian food called anticuchos grilled skewered beef heart meat with boiled potato and white cornShutterstock

Grass-fed organ meats, “like liver and heart,” are surprisingly food for weight loss. “These are some of the most nutrient-dense foods on the planet,” Asprey explains. “They’re high in B vitamins and minerals.” However, he recommends limiting liver consumption to about 1 oz per day to avoid high uric acid levels. “You really only need one ounce to get the benefits.”

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Pasture-Raised Eggs

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You might want to look into where your eggs are coming from. Pasture-raised eggs are the best for weight loss, according to Asprey. “The yolks are where you can find all the good stuff like vitamin D, lutein (an antioxidant), and choline (which is essential for healthy cell membranes),” he notes.

Wild-Caught Sockeye Salmon

Sock eyed salmon with green beans and lemonShutterstock

As for fish, wild-caught sockeye salmon is good for losing weight. “Omega-3s help reduce inflammation levels,” Asprey tells us.

Grass-Fed Collagen Protein

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If you want to drink your protein, grass-fed collagen protein is the way to go, Asprey maintains. “It is great for your hair, skin, nails and joints. It’s also a wonderful source of glycine, an amino acid that most people don’t get enough of,” he says.

RELATED:20 Superfoods for People Over 50

Oysters and Mussels

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Crustaceans can also help you lose weight, but stick to oysters and mussels, “loaded with bioavailable minerals,” says Asprey.

Grass-Fed Colostrum

The first cow's milk, colostrum. sweet dessertShutterstock

Grass-fed colostrum should also be on your shopping list, as it “contains important and unique immune-boosting compounds and growth factors that promote cellular rejuvenation,” says Asprey.

Grass-Fed Whey Concentrate

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Grass-fed whey concentrate is another great supplement. “If you can tolerate dairy, this is a very absorbable form of protein,” Asprey maintains. “It also increases your glutathione levels, which is your body’s master antioxidant and detoxifier.”

Related: The 9 Things That Will Help You Lose Weight That Don’t Involve Counting Calories, According to a Coach Who Lost 160 Pounds

Heritage Breed/Pasture-Raised Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

If you are going to eat pig, heritage breed/pasture-raised pork is your best bet, says Asprey. “Most conventional pork contains too many inflammatory omega-6 fats, but pasture-raised pork has a better fat profile,” he explains. Even in moderation, “pasture-raised pork can help you get your protein and B vitamins.”

💪🔥Body Booster: If you are trying to lose weight, opt for high quality protein sources that will offer other weight-loss and health benefits.

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Nutrition & Diet

10 Foods That Secretly Increase Your Metabolism After 40

Dave Asprey
Copyright Dave Asprey
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

Are you struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

Different types of collagen for skin care flat lay with collagen quote made of wooden blocks​4. Collagen: Not Just For SkinShutterstock

Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

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

“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

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Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

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Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

Woman drinking milkShutterstock

He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

White,Rice,In,BowlShutterstock

While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

Sheets of roasted nori seaweed wrapping​Roasted Seaweed SnacksShutterstock

Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

Closeup horizontal photo of fresh red salmon fillet on white plate with parsley on the side and rustic wood underneath

Shutterstock

Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

The 5 Most Overlooked Proteins That Help with Weight Loss

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Christopher Roback
By Christopher RobackNov 15, 2024
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.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

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According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-upShutterstock

According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

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Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
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.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

RELATED:Woman Lost 72 Pounds in 6 Months with Semaglutide, "I’m Ready to Date Again!"

Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Dr. Taz MD
Copyright Dr. Taz MD/YouTube
Alek Korab
By Alek KorabSep 30, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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✓Expert-Recommended

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

Does the thought of another restrictive diet make you want to reach for the cookie jar? You're not alone. Many women find themselves trapped in a cycle of severe calorie cutting and frustrating results. But what if the secret to successful weight loss isn't about eating less but eating smarter? Dr. Taz Bhatia, M.D., CNS, L.AC, and Danni Patton, AKA the Macro Coach, are two experts championing a high-protein approach to weight loss and overall health. Their insights might just revolutionize the way you think about food and weight management.

1. Why Protein Matters

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

In her video, Dr. Taz explains, "Protein is becoming increasingly important in our diets because we are starting to really understand that the entire conversation around weight, belly fat hormone balance, and so much more centers around blood sugar." She adds, "Blood sugar is regulated in our body by our gut, our liver, and our pancreas, and we really need all of those organs working together in harmony."

Nutritionist Danni Patton echoes this sentiment, saying, "Did you know that protein burns more calories through the digestive process than carbs + fats? On top of that, eating the right amount of protein for you can aid in smoother fat loss, hormone regulation, appetite regulation, energy levels and build/preserve muscle mass."

2. How Much Protein Do You Need?

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Taz recommends aiming for "30 to 40 grams of protein every four hours or so." She clarifies, "Now that rule is an average. If you are smaller, maybe you need a little bit under that 30 grams. If you are a bodybuilder or doing a lot of weights, a lot of times you'll need more."

3. Protein Sources: Animal vs. Plant

selection food sources of protein. healthy diet eating concept. close upShutterstock

"Your meat proteins are going to provide the maximum bang for your buck," Dr. Taz notes. "We know that meat has more bioavailable amino acids than plants. Meats are also a complete source of protein." However, she emphasizes that portion control is key: "For every three ounces of meat or animal-based protein, you are getting roughly 25 to 30 grams of protein. It's half of a piece of a fish filet. It's half a chicken breast."

For vegetarians and vegans, Dr. Taz suggests creative combinations: "You can still get the protein in, but you're going to have to be a little bit creative. One of the biggest issues with plant-based proteins are the amino acids are sometimes a little bit harder to absorb, and they're not complete."

4. Eggs: The Perfect Protein

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"Eggs are a complete protein," Dr. Taz explains. "They actually have choline, Omega-3 fats. One egg has about seven grams of protein." She suggests combining protein sources to reach your target: "Maybe it's two eggs plus something else, or three eggs plus something else."

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

5. Plant-Based Protein Power

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

For those following a plant-based diet, Dr. Taz recommends beans and lentils: "We're going to move on to the entire family of beans, lentils, all of those that have roughly about 20 grams of protein per cup." She adds, "Lentils have a lot of great amino acids in it. They also have fiber. You're also a source of carbohydrates. It is a complete food in that it is sort of serving all the different categories against some of your macronutrients."

6. Protein Powders: A Convenient Option

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Dr. Taz acknowledges the role of protein powders in a busy lifestyle: "One scoop will give us 20 grams of protein. So by adding a scoop of protein powder into different meals, you can add up those protein grams." She suggests, "Maybe you just add a scoop of protein powder into something. Maybe it's just in straight water, honestly, you don't want to mess with it, or you add it in as a smoothie, and you have a little mini smoothie along with your meals."

7. Nuts and Seeds: Use Caution

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

Dr. Taz warns about relying too heavily on nuts and seeds: "They have protein, but they don't have a lot of protein and people find themselves snacking on those throughout the day thinking, oh my gosh, I'm getting my protein in. But here again is the rule of thumb, about seven almonds give you about five grams of protein. So seven to 10 macadamia nuts will give you about two to three grams of protein."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

8. Creative Protein Hacks

Chickpea bean fusilli pasta on a gray concrete background. Bowl with raw pasta and chickpea bean. Gluten free pasta.Shutterstock

Danni Patton offers several innovative ways to boost your protein intake:

  • "Buy chickpea/lentil/black bean type kinds of pasta for added protein in your spaghetti with meatballs." This can add an extra 12 to 20g of protein per meal.
  • "Add in protein powder to Greek yogurt, oatmeal, or chia pudding." This adds an extra 18 to 20 grams of protein.
  • "Sneak in lean ground meats to pasta, bowls, and stir-fries." This can add an extra 25 to 40 grams of protein.
  • "Add collagen powder to your morning cup." This adds an extra 10 to 20 grams of protein.
  • "Make your rice with bone broth instead of rice." This adds an extra 10 to 20 grams of protein.
  • "Drink a cup of warm bone broth." This adds an extra 10 to 20 grams of protein.
  • "Add cottage cheese to pasta sauce, blend and make a creamy low-fat, high protein sauce." This adds an extra 10 to 20 grams of protein.
  • "Swap Greek yogurt for sour cream." This adds an extra 8 to 15 grams of protein.
  • "Use a Greek yogurt cream cheese instead of regular cream cheese." This adds an extra 10 grams of protein.

9. The Importance of Protein as We Age

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Dr. Taz emphasizes the increasing importance of protein as we age: "We need protein for blood sugar management, really to keep inflammation down, to keep our muscle mass intact. And that becomes more and more important for many of us as we're crossing that 35, 40, 50 threshold because muscle mass is going down every decade by a certain amount, and as muscle mass goes down, our blood sugar becomes more unstable."

10. Meal Planning for Success

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Danni is an advocate of meal planning. She advises, "Pre-plan your day in a food tracking app and build your meals around the protein source." She adds that this is the "easiest way to understand how to add protein to your meals."

RELATED:8 Signs You Are Burning Fat During Exercise

11. Start Small and Be Consistent

"You don't have to go from 0-100! Start by adding a little each week until you get more comfortable with your protein choices!" Danni Patton advises.

By focusing on adequate protein intake, you can address multiple health concerns simultaneously. As Dr. Taz concludes, "To really solve this issue with blood sugar, slow metabolism, insulin going all over the place, muscle mass going down, weight gain going up, inflammation going up, getting your protein grams continues to be an important part of the conversation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 2024
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.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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

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

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

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

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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

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

You Can Keep Eating Eggs Too

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

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

The Bottom Line

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

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

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

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

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

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

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

Ozempic Turns Down Your Appetite

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

Here Is What These Foods Do

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

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

1. Avocados

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

2. Potatoes

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

3. Chia Seeds

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

4. Eggs

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

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

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

5. Oats

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

6. Greek Yogurt

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

7. Leafy Greens

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

8. Meat

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

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

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

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

10. Berries

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

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

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

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

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

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

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

Hanging Leg Raises

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

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

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

Planks (and Variations)

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

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

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

Weighted Sit-Ups

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

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

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

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

Weighted Crunches

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

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

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

Russian Twists (Weighted or Bodyweight)

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

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

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

Dead Bug

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

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

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

Ab Wheel Rollouts

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

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

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

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

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