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

10 Weight Loss Foods I Buy Every Week, as a Nutritionist

Here is exactly what is on her shopping list for losing weight.

Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Autumn Bates
Autumn Bates/YouTube
Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Autumn Bates (@autumbates) is a Clinical Nutritionist who has a Master's in Nutrition Human Performance and a social media influencer with hundreds of thousands of followers. Her videos, which focus on healthy eating, weight loss, and intermittent fasting, regularly go viral – including one recent segment where she reveals ten foods that help her lose weight. “Today, I'm sharing ten foods I buy every week as a nutritionist,” she says. “To date, I've currently hit my weight loss and fat loss goals, and it's largely due to these foods that I've been eating a lot of.”

1. Eggs

“The first thing that I've been buying every single week are eggs,” Autumn reveals, adding that she buys “a lot of eggs” because she eats a lot of eggs. “Eggs are a great source of protein to help with the body recomposition goal, but they're also so satiating and especially when you're on a weight loss or a wellness journey, it's so much easier to achieve that and to maintain it when you're not hungry,” she adds. “I make scrambled eggs with bacon or I have eggs in my protein waffles. Either way, we go through a lot of eggs. We probably go through about at least 24 if not 36 eggs per week between myself and my husband.” Research agrees that consuming more protein can help reduce body weight (BW) and also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

The second thing Autumn buys every single week is cottage cheese. “Now, cottage cheese is forever a favorite meal item for me because it's super fast, it's super easy, it requires zero cooking, and it's actually really high in protein,” she points out. “I often use cottage cheese for either my breakfast, because I'm using intermittent fasting, or my lunch.” She explains that she will get a large container of cottage cheese and scoop out half, “which equates to about 28, 30 ish grams of protein.” She then adds “some nuts or almond butter and some type of fruit” for the perfect meals. “Literally takes minutes to put together, so easy,” she says about the “no cook” meal. She opts for the full fat version of cottage cheese, which “is because the fat combined with the protein in cottage cheese really helps to raise satiety and helps prevent hunger and cravings so much more so than just regular low fat options” because “both fat and protein raise our satiety hormones.” Are you afraid of buying full-fat dairy products? Don’t be. Science supports Autumn’s claims that higher fat dairy promotes satiety. There are also studies that it may even protect against heart disease and lower the risk of stroke.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

3. Zero Sugar Dark Chocolate Chips

Autumn_Bates_chocolate_chipsAutumn Bates/YouTube

She also buys zero sugar dark chocolate chips, revealing that she makes chocolate chip protein waffles with them. “Trevor, my husband, and I make literally like 36 waffles each week. We batch them all at once and then store them in the freezer. So all we have to do is pop it in the toaster when we're ready to eat it and it's good to go. And we add in about a tablespoon of the zero sugar dark chocolate chips to each serving,” she explains. “It's just a nice little fun treat and it doesn't have added sugar.”

4. Apples

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

Apples, “specifically honey crisp apples,” are next on her shopping list. “Now, this might sound like an odd addition because apples are going to be a little bit higher in sugar than some other fruits like raspberries or strawberries, but I've been really focusing on low glycemic load, which is a measurement of how much various foods have an actual impact on our blood sugar level,” Autumn explains. “Apples are surprisingly low glycemic load, even though they do have a little bit higher of a sugar content. She has “one per day” and sometimes pairs with her cottage cheese bowl, to get “the additional protein and fat from the cottage cheese bowl, which then just helps to further lower the glycemic load of the overall meal.”

5. Kale

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

The fifth thing she’s been “buying every single week” is kale. “I was off the kale bandwagon for a while, wasn't really craving it, but since it was the season for kale, it's like my taste buds just were wanting it again. And for the last three or four months, I've literally been obsessing over it,” Autumn says. “I've been having kale in so many different forms like sauteed or baked, but mostly in this marinated kale salad that I've been making. Oh my gosh, it's so good. I take kale, marinate it with some Dijon mustard, olive oil, balsamic vinegar and salt, and then I top it with roasted fall veggies and onions and garlic and some grilled chicken. Oh my gosh, it's so simple. It's so good.”

6. Siggi’s Skyr

Autumn_Bates_Siggis_yogurtAutumn Bates/YouTube

“The sixth thing I've been buying every single week is Siggi’s simple ingredient skyr,” says Autumn. She explains that she makes her own greek yogurt, but that the protein content in Siggi’s is high. It’s the only skyr option that also comes in full fat or whole milk. And just like with the cottage cheese, I make sure to go for the full fat option for satiety purposes, so I'm not hungry and craving sugar,” she explains. She usually eats it on top of her protein waffles, “so I'm getting that extra hit of protein from my topping,” she says.

7. Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Carrots are another repeat veggie on her shopping list. She explains that while some people think the root veggie is high in sugar, “actually carrots are also very low glycemic load, which means it doesn't really have a big impact on blood sugar levels,” she says, adding that they are a great alternative to sweet potato, a “more medium glycemic load.” She often roasts them with “a little bit of cumin, maybe some paprika and ground garlic.”

Related: 5 Ways to Look Better in Bed

8. Nut Pods

Autumn_Bates_nut_podsAutumn Bates/YouTube

The eighth thing I've been having every single week are Nut Pods, a cream alternative that she adds to her coffee, “because it is a zero sugar coffee creamer that comes in some fun different flavors without sketchy ingredients.” One of her go-tos is their vanilla flavor and also eggnog. “When you're on a weight loss journey, it's so important to actually eat foods that you enjoy and doesn't make you feel like you're missing out on life. Otherwise, it's really easy to go off track and eat foods that don't support your goals, especially during the holidays. That's where having something like Nut Pods where it adds in a little bit of flavor without having that added sugar was a really nice addition during my weight journey.”

9. Broccoli and Cauliflower

Fresh cauliflower on wooden tableShutterstock

The ninth thing she buys weekly is broccoli and cauliflower. “Now, the reason why I buy each of these every single week is because I either have it raw in my Sunday salad or I'll chop it up, roast it, and have it in something like my kale salad that I mentioned earlier,” she said, revealing a hack. “I'm not sure if you guys have tried this before, but if you take these stalks from broccoli and you just peel off that outer edge and you roast that up, that's honestly the best part about broccoli,” she says. “Roasting up these fall veggies, adding on even just salt and olive oil, but sometimes adding on like that ground garlic ground onion is such an easy, delicious and simple side dish that's also low glycemic load.”

Related: 13 Diet Tips That Help Firm Up Your Butt

10. Whole Milk

Woman drinking milkShutterstock

The 10th thing she’s been buying every single week is whole milk. “Now, ironically, I actually don't have it right now because it is toward the end of the week and I ran out, but with the whole milk, I use that to make my zero added sugar protein hot chocolate with my chocolate protein powder,” she explains. “This is my go-to treat when I feel like having something a little sweet during my weight loss journey because it has zero added sugar and provides 18 grams of complete protein. So especially on those days when maybe I was a little low on protein and I needed a little bump and I'm craving a little bit of sugar, this has been a game changer. I just combined the whole milk with a scoop of my zero sugar chocolate protein powder and a little bit of cocoa powder. Whisk that together, just heat it up to the temperature that I want and it.”

💪🔥Body Booster: While weight loss culture once promoted the idea that fat-free foods were better for weight loss, these days most experts agree that opting for full-fat options are a better option, as they promote satiety and may even protect against heart disease and lower the risk of stroke.

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Nutrition & Diet

17 Foods a Clinical Nutritionist Buys Weekly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Standing in the grocery store aisle, overwhelmed by choices? You're not alone. Clinical nutritionistAutumn Bates, who lost 20 pounds postpartum using these exact strategies, shares her proven weekly shopping list that helped transform her health and energy levels. These 17 nutrient-dense foods form the foundation of her approach to sustainable weight management and overall wellness. By stocking your kitchen with these essentials, you'll be equipped to create satisfying, healthy meals that support your weight loss goals while maintaining steady energy throughout the day.

Your Foundation Foods for Weight Management

"I specifically choose whole milk because it's higher in vitamin K2, which is crucial for heart and bone health," Autumn says in her post. She recommends grass-fed options like Alexander A2 milk for its regenerative farming practices and superior nutrient profile. Along with milk, she includes full-fat skyr or cottage cheese, noting their high protein content is perfect for maintaining satiety during weight loss.

Lean Proteins That Support Fat Loss

Whole chicken serves as a primary protein source in Autumn's weekly menu. "I like getting a whole chicken and roasting it up. This helps prevent it from getting dry and is substantially less expensive," she explains. "Cooked with the skin and bone on, it helps release some of the collagen into the chicken," she adds, maximizing both nutrition and satisfaction.


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

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The Weight Loss Breakfast Essential

Eggs are non-negotiable in Autumn's weight management strategy. "Eggs are so rich in choline, which is so important for memory and brain health," she shares. Going through 3-4 dozen weekly, she emphasizes their role in her morning routine: "Most mornings, my breakfast has been scrambled eggs, which helps keep me full and focused."

Smart Carbs for Steady Energy

"I recently started to eat a little bit more bread and I had my mind changed fairly recently about bread," Autumn reveals. She alternates between Ezekiel bread and traditional sourdough, explaining, "Ezekiel bread is sprouted and has a combination of different legumes as well as grains, so you get actually a more complete protein source," which helps maintain stable blood sugar levels.

Blood Sugar Balancing Fruits

Berries play a crucial role in Autumn's weight loss strategy. "They tend to be higher in fiber and low glycemic load, which means they're not going to really spike the blood sugar level," she explains. This makes them perfect for satisfying sweet cravings without derailing progress.

Strategic Banana Usage

"We're not eating bananas just like on their own. We're eating it in combination with other protein, fat and fibers, which helps to really stabilize the blood sugar response," Autumn explains, highlighting how proper food combining supports weight management.

Healthy Fats for Lasting Satiety

"We don't use nut butters as a form of protein. We purely use it for a high quality source of fat," Autumn explains about her weekly peanut or almond butter purchases. She adds, "I do find it a great way to boost the fat content of the meal and help to prevent cravings later on."

The Gut-Health Game Changer

"It provides not only the minerals, but also the collagen that my body really desperately needs," Autumn says about her weekly bone broth purchase. This supports gut health, which she emphasizes is crucial for successful weight management.


RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Smart Coffee Strategy

"I made the switch over to the one-third caffeinated coffee," Autumn shares, noting how better sleep quality supports her weight management goals: "Because the caffeine is so low, I'm not having any troubles falling asleep at night."

Digestive Support for Better Results

Fresh ginger is a weekly essential in Autumn's weight loss toolkit. "The ginger helps stimulate the migrating motor complex, which helps to flush out left behind food and bacteria that normally causes bloating," she explains.

Fiber-Rich Fat Sources

Avocados serve as a primary healthy fat source. "It's actually surprisingly rich in fiber," she notes, making it perfect for maintaining fullness while supporting weight loss goals.

Plant-Based Milk Alternative

Unsweetened almond milk serves as a versatile base for protein smoothies and chia puddings. "Keeping things simple for myself so that I can still have high quality home cooked meals, but not overwhelm myself," Autumn explains.

Greens for Nutrient Density

"I like buying frozen over fresh most of the time because frozen is pre-cooked and then frozen, which means that it helps to break down some of those anti-nutrients," Autumn explains about her spinach and kale purchases, making these nutrient-dense foods more bioavailable.

Cruciferous Vegetables for Success

A rotation of cauliflower, Brussels sprouts, and broccoli provides filling fiber and essential nutrients. "So tasty. Also, my daughter Sage loves it," she shares about her simple roasted cauliflower preparation.

Versatile Pantry Staples

Canned pumpkin and coconut provide convenience without compromising nutrition. "Each has different benefits," she explains, using them to add creaminess and nutrients to various dishes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Protein Powder Secre

"I specifically developed my protein powder to actually taste great in recipes," Autumn shares about her final weekly essential. This helps her maintain adequate protein intake while satisfying sweet cravings, supporting her successful 20-pound postpartum weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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Nutrition & Diet

10 Weight Loss Rules That Work

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

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

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

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

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

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

Leafy Greens

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

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

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

Eggs

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

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

Lean Protein

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

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

Greek Yogurt

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

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

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

Berries

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

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

Cruciferous Vegetables

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

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

Legumes

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

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

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

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

Oats/Oatmeal

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

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

Nuts and Seeds

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

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

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

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

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

Nutrition & Diet

10 Weight Loss Foods I Buy Every Week, as a Nutritionist

Autumn Bates
Autumn Bates/YouTube
Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Autumn Bates (@autumbates) is a Clinical Nutritionist who has a Master's in Nutrition Human Performance and a social media influencer with hundreds of thousands of followers. Her videos, which focus on healthy eating, weight loss, and intermittent fasting, regularly go viral – including one recent segment where she reveals ten foods that help her lose weight. “Today, I'm sharing ten foods I buy every week as a nutritionist,” she says. “To date, I've currently hit my weight loss and fat loss goals, and it's largely due to these foods that I've been eating a lot of.”

1. Eggs

“The first thing that I've been buying every single week are eggs,” Autumn reveals, adding that she buys “a lot of eggs” because she eats a lot of eggs. “Eggs are a great source of protein to help with the body recomposition goal, but they're also so satiating and especially when you're on a weight loss or a wellness journey, it's so much easier to achieve that and to maintain it when you're not hungry,” she adds. “I make scrambled eggs with bacon or I have eggs in my protein waffles. Either way, we go through a lot of eggs. We probably go through about at least 24 if not 36 eggs per week between myself and my husband.” Research agrees that consuming more protein can help reduce body weight (BW) and also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Cottage Cheese

Cottage cheese with radish and cucumberShutterstock

The second thing Autumn buys every single week is cottage cheese. “Now, cottage cheese is forever a favorite meal item for me because it's super fast, it's super easy, it requires zero cooking, and it's actually really high in protein,” she points out. “I often use cottage cheese for either my breakfast, because I'm using intermittent fasting, or my lunch.” She explains that she will get a large container of cottage cheese and scoop out half, “which equates to about 28, 30 ish grams of protein.” She then adds “some nuts or almond butter and some type of fruit” for the perfect meals. “Literally takes minutes to put together, so easy,” she says about the “no cook” meal. She opts for the full fat version of cottage cheese, which “is because the fat combined with the protein in cottage cheese really helps to raise satiety and helps prevent hunger and cravings so much more so than just regular low fat options” because “both fat and protein raise our satiety hormones.” Are you afraid of buying full-fat dairy products? Don’t be. Science supports Autumn’s claims that higher fat dairy promotes satiety. There are also studies that it may even protect against heart disease and lower the risk of stroke.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

3. Zero Sugar Dark Chocolate Chips

Autumn_Bates_chocolate_chipsAutumn Bates/YouTube

She also buys zero sugar dark chocolate chips, revealing that she makes chocolate chip protein waffles with them. “Trevor, my husband, and I make literally like 36 waffles each week. We batch them all at once and then store them in the freezer. So all we have to do is pop it in the toaster when we're ready to eat it and it's good to go. And we add in about a tablespoon of the zero sugar dark chocolate chips to each serving,” she explains. “It's just a nice little fun treat and it doesn't have added sugar.”

4. Apples

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

Apples, “specifically honey crisp apples,” are next on her shopping list. “Now, this might sound like an odd addition because apples are going to be a little bit higher in sugar than some other fruits like raspberries or strawberries, but I've been really focusing on low glycemic load, which is a measurement of how much various foods have an actual impact on our blood sugar level,” Autumn explains. “Apples are surprisingly low glycemic load, even though they do have a little bit higher of a sugar content. She has “one per day” and sometimes pairs with her cottage cheese bowl, to get “the additional protein and fat from the cottage cheese bowl, which then just helps to further lower the glycemic load of the overall meal.”

5. Kale

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

The fifth thing she’s been “buying every single week” is kale. “I was off the kale bandwagon for a while, wasn't really craving it, but since it was the season for kale, it's like my taste buds just were wanting it again. And for the last three or four months, I've literally been obsessing over it,” Autumn says. “I've been having kale in so many different forms like sauteed or baked, but mostly in this marinated kale salad that I've been making. Oh my gosh, it's so good. I take kale, marinate it with some Dijon mustard, olive oil, balsamic vinegar and salt, and then I top it with roasted fall veggies and onions and garlic and some grilled chicken. Oh my gosh, it's so simple. It's so good.”

6. Siggi’s Skyr

Autumn_Bates_Siggis_yogurtAutumn Bates/YouTube

“The sixth thing I've been buying every single week is Siggi’s simple ingredient skyr,” says Autumn. She explains that she makes her own greek yogurt, but that the protein content in Siggi’s is high. It’s the only skyr option that also comes in full fat or whole milk. And just like with the cottage cheese, I make sure to go for the full fat option for satiety purposes, so I'm not hungry and craving sugar,” she explains. She usually eats it on top of her protein waffles, “so I'm getting that extra hit of protein from my topping,” she says.

7. Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Carrots are another repeat veggie on her shopping list. She explains that while some people think the root veggie is high in sugar, “actually carrots are also very low glycemic load, which means it doesn't really have a big impact on blood sugar levels,” she says, adding that they are a great alternative to sweet potato, a “more medium glycemic load.” She often roasts them with “a little bit of cumin, maybe some paprika and ground garlic.”

Related: 5 Ways to Look Better in Bed

8. Nut Pods

Autumn_Bates_nut_podsAutumn Bates/YouTube

The eighth thing I've been having every single week are Nut Pods, a cream alternative that she adds to her coffee, “because it is a zero sugar coffee creamer that comes in some fun different flavors without sketchy ingredients.” One of her go-tos is their vanilla flavor and also eggnog. “When you're on a weight loss journey, it's so important to actually eat foods that you enjoy and doesn't make you feel like you're missing out on life. Otherwise, it's really easy to go off track and eat foods that don't support your goals, especially during the holidays. That's where having something like Nut Pods where it adds in a little bit of flavor without having that added sugar was a really nice addition during my weight journey.”

9. Broccoli and Cauliflower

Fresh cauliflower on wooden tableShutterstock

The ninth thing she buys weekly is broccoli and cauliflower. “Now, the reason why I buy each of these every single week is because I either have it raw in my Sunday salad or I'll chop it up, roast it, and have it in something like my kale salad that I mentioned earlier,” she said, revealing a hack. “I'm not sure if you guys have tried this before, but if you take these stalks from broccoli and you just peel off that outer edge and you roast that up, that's honestly the best part about broccoli,” she says. “Roasting up these fall veggies, adding on even just salt and olive oil, but sometimes adding on like that ground garlic ground onion is such an easy, delicious and simple side dish that's also low glycemic load.”

Related: 13 Diet Tips That Help Firm Up Your Butt

10. Whole Milk

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The 10th thing she’s been buying every single week is whole milk. “Now, ironically, I actually don't have it right now because it is toward the end of the week and I ran out, but with the whole milk, I use that to make my zero added sugar protein hot chocolate with my chocolate protein powder,” she explains. “This is my go-to treat when I feel like having something a little sweet during my weight loss journey because it has zero added sugar and provides 18 grams of complete protein. So especially on those days when maybe I was a little low on protein and I needed a little bump and I'm craving a little bit of sugar, this has been a game changer. I just combined the whole milk with a scoop of my zero sugar chocolate protein powder and a little bit of cocoa powder. Whisk that together, just heat it up to the temperature that I want and it.”

💪🔥Body Booster: While weight loss culture once promoted the idea that fat-free foods were better for weight loss, these days most experts agree that opting for full-fat options are a better option, as they promote satiety and may even protect against heart disease and lower the risk of stroke.

Smartnews Feed

6 Tasty Foods for Weight Loss

Amisha Sharma pocketdiets
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Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Get Shredded in 60 Days!

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
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Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

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

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

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

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Best Foods That Actually Reduce Blood Sugar Levels

Cheerful female nutrition adviser with green apple and tape measure smiling at camera, standing at clinic office, free space. Weight loss specialist promoting healthy eating habits
I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Leah Suzanne
By Leah SuzanneApr 04, 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 your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

Beautiful young woman on a gray background holds a strawberry.Shutterstock

The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jar​8. Nuts and SeedsShutterstock

Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

10 "Healthy" Habits That Actually Make You Gain Weight

Danielle Pashko thesoulhakker
Copyright thesoulhakker/Instagram
Leah Suzanne
By Leah SuzanneApr 03, 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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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