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

Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

One of them even has zero calories!

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.

Mahtab Ekay fitbymahtab
Evidence-Based

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

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

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

Do you want to lose weight while eating delicious food? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new Instagram post, she reveals a few of her go-to meals for weight loss that are not only low-calorie but also satiating. “6 surprisingly low-calorie foods that can help you when losing weight,” she writes across the video.


Low Calorie Doesn’t Mean “Good” Food

“You will love these foods for weight loss,” she adds in the caption. “Reminder that low-calorie doesn’t mean ‘good’ food. There is no such thing as ‘good’ or bad ‘food’. These low-calorie options could be beneficial when you are trying to lose weight and wanna snack on healthy food without the extra calories.”

Soup

The first food is soup with 100-200 calories per serving. “Broth-based soups with lean protein sources like chicken or turkey and plenty of vegetables are the best option. Avoid creamy or cheesy soups as they tend to be higher in calories and fat,” she writes.

Popcorn

The next surprisingly low calorie food is a snack: Popcorn. “90 calories for 3 cups,” she writes. “Air-popped popcorn is the best choice, as it’s low in calories and high in fiber. Avoid flavored popcorn varieties that are often coated in butter or sugary seasonings, as these can significantly increase the calorie content.”

RELATED:10 Hacks That Helped This Mom Lose 40 Pounds While "Eating Potatoes Every Day"

Potato

Number three, a starch that many people try to stay away from: Potatoes. “100 calories per small potato,” she says. “Potatoes are a good source of fiber and vitamins when baked or boiled. Avoid fried or loaded potato dishes, as they can be high in calories and unhealthy fats.”

Watermelon

Number four? Watermelon. 2 cups of the sweet fruit has just 80 calories. “Watermelon is low in calories and high in water content, making it a refreshing and hydrating snack option. It’s also rich in vitamins and antioxidants,” she says.

Berries

Another great fruit to aid in weight loss? Berries, packed with antioxidants. “100 calories per 1.5 cup,” she writes. “Berries are low in calories and packed with antioxidants, fiber, and vitamins. They make a delicious and nutritious addition to smoothies, yogurt, or oatmeal.”

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Pickles

Number six is a fermented food: Pickles. How many calories per pickle? Zero! “Pickles are very low in calories but high in sodium. Enjoy them in moderation as a tangy and crunchy snack, but be mindful of their salt content,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

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

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

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

Do you want to lose weight while eating delicious food? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new Instagram post, she reveals a few of her go-to meals for weight loss that are not only low-calorie but also satiating. “6 surprisingly low-calorie foods that can help you when losing weight,” she writes across the video.


Low Calorie Doesn’t Mean “Good” Food

“You will love these foods for weight loss,” she adds in the caption. “Reminder that low-calorie doesn’t mean ‘good’ food. There is no such thing as ‘good’ or bad ‘food’. These low-calorie options could be beneficial when you are trying to lose weight and wanna snack on healthy food without the extra calories.”

Soup

The first food is soup with 100-200 calories per serving. “Broth-based soups with lean protein sources like chicken or turkey and plenty of vegetables are the best option. Avoid creamy or cheesy soups as they tend to be higher in calories and fat,” she writes.

Popcorn

The next surprisingly low calorie food is a snack: Popcorn. “90 calories for 3 cups,” she writes. “Air-popped popcorn is the best choice, as it’s low in calories and high in fiber. Avoid flavored popcorn varieties that are often coated in butter or sugary seasonings, as these can significantly increase the calorie content.”

RELATED:10 Hacks That Helped This Mom Lose 40 Pounds While "Eating Potatoes Every Day"

Potato

Number three, a starch that many people try to stay away from: Potatoes. “100 calories per small potato,” she says. “Potatoes are a good source of fiber and vitamins when baked or boiled. Avoid fried or loaded potato dishes, as they can be high in calories and unhealthy fats.”

Watermelon

Number four? Watermelon. 2 cups of the sweet fruit has just 80 calories. “Watermelon is low in calories and high in water content, making it a refreshing and hydrating snack option. It’s also rich in vitamins and antioxidants,” she says.

Berries

Another great fruit to aid in weight loss? Berries, packed with antioxidants. “100 calories per 1.5 cup,” she writes. “Berries are low in calories and packed with antioxidants, fiber, and vitamins. They make a delicious and nutritious addition to smoothies, yogurt, or oatmeal.”

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Pickles

Number six is a fermented food: Pickles. How many calories per pickle? Zero! “Pickles are very low in calories but high in sodium. Enjoy them in moderation as a tangy and crunchy snack, but be mindful of their salt content,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram

Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Cherisse Kozloski cherisse_rykercoaching
​Mistake 1: You Aren’t Counting Calories
Copyright cherisse_rykercoaching/Instagram

Are you attempting to slim down and drop body fat but unsure what to eat? One expert claims that the pounds tumbled off when she added certain foods to her diet. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she unveils her list of weight loss foods – some might surprise you. “These 10 foods were a game changer during my weight loss from 205-180👇 & are staples in my menu,’ she says.

Chicken Thighs

The first food she recommends is chicken thigh – not breasts. “High in protein with healthy fats to keep you full and fuel your workouts. Yes chicken breast is higher protein but thighs to me taste better reheated,” she says.

Whole Eggs

Egg, Chicken EggShutterstock

She also started eating whole eggs. “Packed with cholesterol and nutrients to support muscle growth and hormone health. Just watch your calorie load to decide how many of natures multi vitamin you can fit in,” she writes.

Spinach

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

She also amped up her spinach intake. “Iron-rich to boost energy, helping you power through each day and a great low calorie filler food to help you ‘feel’ like you’re eating a lot,” she says about the essential green.

Ground Bison

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

One meat that helped her achieve her weight loss goals? Ground bison. “A great lean protein source that helps repair muscles and keeps you feeling full,” she writes.

Grass-Fed Burger

cooking burgers on hot grill with flamesShutterstock

She also ate hamburgers but stuck to making them with grass-fed beef. “Quality fats to balance hunger and energy levels,” she writes.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image​Prebiotic Foods: AsparagusShutterstock

Another green veggie she recommends is asparagus. “Natural diuretic to help with bloating and keep you feeling light,” she says.

Salmon

raw salmon on cutting board

Fatty fish is also helpful in burning fat, according to Cherisse. “Filled with omega-3s to reduce inflammation and support fat loss,” she says about salmon.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Avocado

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.Shutterstock

Another healthy fat that helped her burn fat? Avocado. “Full of fiber and healthy fats to curb cravings and stabilize blood sugar. Again be mindful of your serving size,” she says.

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

When it comes to carbs, she recommends fueling up with sweet potatoes. “Slow-digesting carbs for long-lasting energy without the crash,” she says.

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

And, last but not least, she relied on blueberries to satisfy her sweet tooth. “Antioxidant powerhouse to fight inflammation and support recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook

We all have those days when snack cravings hit hard—you wake up hungry and stay peckish all day long. For weight loss journey success, having a repertoire of healthy, satisfying snacks is essential. YouTube sensationLiezl Jayne Strydom, who has maintained her impressive 42-pound weight loss, shares her favorite low-calorie snacks straight from the weight loss journals that guided her transformation. With over 1.2 million subscribers following her journey, Liezl has mastered creating delicious treats that satisfy cravings without derailing progress. Try these five simple recipes that might just change your snacking game forever.

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

1. Banana with Creamy Peanut Butter Sauce

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodI'm a Nutritionist and These are the Best Banana Recipes For Weight LossShutterstock

"This is the ultimate instant snack when you need something quick and satisfying," Liezl says in her post. With just four simple ingredients, this snack comes together in seconds but delivers the perfect balance of sweet and creamy goodness.

Ingredients:

  • 1 banana
  • 1 tablespoon peanut butter
  • 2 tablespoons water
  • Optional: dash of cinnamon
  • Optional: small drizzle of maple syrup

Simply mix the peanut butter with water to create a pourable sauce (add a little maple syrup for extra sweetness if desired), slice your banana, drizzle the sauce over it, and finish with a sprinkle of cinnamon. "It hits the spot perfectly," Liezl says, "and it's so simple you can make it anytime cravings strike."

2. Chocolate Protein Truffles (40 Calories Each)

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

When chocolate cravings hit but you don't want to derail your progress, these protein-packed truffles are the answer. "These are high protein and only about 40 calories per truffle," Liezl explains. "I was honestly surprised when I first made these because I didn't think they would stay together, but they work perfectly."

Ingredients:

  • 1/2 cup chocolate or vanilla protein powder
  • 1/4 cup almond butter
  • 2 tablespoons cocoa powder (plus extra for dusting)
  • 2 tablespoons maple syrup
  • Pinch of cinnamon
  • Pinch of salt
  • 1 tablespoon coconut oil.

Mix all ingredients together until you have a dough-like consistency. Form small balls with your hands, then dust with additional cocoa powder. Refrigerate for 30-60 minutes until firm. "They smell like chocolate brownies," Liezl shares, "and they're perfect for meal prep—they'll keep in the fridge for about two weeks."

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

3. Frozen Clementine Yogurt Bites

Homemade yogurt in a glass jar with purified and uncleaned mandarins.

Shutterstock

Perfect for warmer weather or anytime you want a refreshing treat, these frozen yogurt-dipped fruit segments are both adorable and delicious. "This is perfect if you want a really easy snack that's not so basic, but it's incredibly quick to make," says Liezl.

Ingredients:

  • Clementines, mandarins, or similar citrus
  • Plain yogurt (Liezl uses coconut yogurt).

Peel your citrus fruit and separate into segments. Dip each segment into yogurt, coating both sides. Place on a tray and freeze for 30-60 minutes. "They taste like little orange popsicles," Liezl describes. "It's like a healthy version of those orange cream ice pops—so yummy, especially in summer!"

4. Mango Raspberry "Guava" Smoothie

Delicious, fresh champagne mangoes and raspberries in a margarita glass, topped with a fresh mint sprig.  Wonderful breakfast food, or for any time the need for a healthy snack arises.

Shutterstock

This unique smoothie combination creates a flavor profile that's greater than the sum of its parts. "This doesn't taste like mango or raspberry—it tastes like guava fruit," Liezl reveals. "It's in my top five favorite smoothies ever."

Ingredients:

  • 1 cup frozen mango
  • 1/2 cup frozen raspberries
  • 3/4 cup plain yogurt (Liezl uses unsweetened coconut yogurt)
  • 1/2 to 1 teaspoon maple syrup.

Blend all ingredients until smooth and thick. Liezl prefers to eat it with a spoon. "The color and texture are really similar to guava, and the raspberry seeds even give it that authentic guava texture," she says. This smoothie offers a tropical taste experience even if you've never tried fresh guava.

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

5. Mediterranean Hummus Dip

Plain,Hummus,And,Veggie,Tray,With,PitaShutterstock

For those who prefer savory snacks, this Mediterranean-inspired hummus creation hits all the right notes. "This is so simple but makes a really good dip," Liezl shares.

Ingredients:

  • 1/4 cup plain hummus
  • 1 tablespoon sun-dried tomatoes, chopped
  • 2-4 olives, sliced
  • Fresh basil leaves (or dried basil/parsley)
  • Freshly ground black pepper
  • Cucumber slices or crackers for dipping.

Simply spread the hummus on a plate, top with sun-dried tomatoes, sliced olives, torn basil leaves, and a crack of black pepper. Serve with cucumber slices or a few crackers. "It's the perfect savory option when you're not in the mood for something sweet," says Liezl.

Finding Your Favorite

With options ranging from creamy and chocolatey to fruity and savory, these snacks cover all the craving bases. "Which one is my favorite really depends on my mood each day," Liezl admits. "Today I'd say the chocolate protein truffles, but I could honestly eat the mango raspberry smoothie every single day and never get bored of it."

The beauty of these snacks lies in their simplicity and flexibility. Most can be prepared in advance and stored in the refrigerator or freezer, making them perfect for meal prep. More importantly, they're satisfying enough to help curb cravings without sabotaging weight loss goals.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Fight Hunger

By incorporating these nutrient-dense, portion-controlled snacks into your routine, you'll be better equipped to handle hunger between meals while still staying on track with your weight loss journey. As Liezl has proven with her 42-pound weight loss success, finding delicious, sustainable food choices is key to long-term results.

Try incorporating one or two of these snack ideas this week and see how they help manage your hunger and satisfy cravings. Your weight loss journey—and your taste buds—will thank you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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.

Is your snacking keeping you from achieving your weight loss goals? Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new post, she discusses how this can happen and what to do about it. “I was holding most of my weight in my lower belly and hips until I stopped making these mistakes with my snacks,” she writes across the Instagram video. “Learn from my mistakes,” she adds in the post. “When I started my journey, I thought I was eating healthy, but I couldn’t understand why losing weight was so hard. Until I realized that I was making these three big mistakes with my snacks.”


Mistake 1: She Snacked on “Snack” Foods

Her first mistake? Snacking on actual snack foods. “I used to snack on foods like whole grain chips, crackers, granola bars, jerky, and cheeses. I was relying on foods that were literally marketed as ‘snack foods,’” she writes.

Mistake 2: Her Snacks Were Low in Protein and Volume

She also didn’t choose snacks that offered the right nutritional value that she needed. “My snacks were VERY low in protein and volume, which made it hard to only eat one serving,” she says.

RELATED:10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"

Mistake 3: She Mindlessly Snacked

And her third mistake was that she didn’t keep herself accountable or track what she was eating. “I was mindlessly snacking, not paying attention to the servings or how much I was eating because I thought I was eating healthy,” she writes.

She Made Adjustments, Stick to Snacks with Protein, a Carb, and a Fat

“Making these adjustments was a game changer for me,” she continues. “I stopped relying on ‘snack foods’ and started building my snacks the same way I do with my meals,” she said. This involved “adding a protein, a carb, and a fat.”

She Also Pays Attention to Calories

She made herself more accountable by doing research as well. “Now, I’m aware of the calories per serving and the low volume these snacks provide,” she said. She also explains that making the following swaps was a game-changer.

RELATED:She Lost 40 Pounds After Discovering “The Most Satisfying Food On Earth”

She Eats Greek Yogurt with Berries Instead of Granola Bars

Her first swap? “Instead of eating granola bars (very little protein and very small serving), I eat plain non-fat Greek yogurt with berries and natural nut butter or apples with natural nut butter and low-fat cottage cheese,” she writes.

She Eats Lots of Lean Proteins

She also makes sure to amp up her protein intake. “Instead of jerky and cheese, I opt for lean protein sources like protein shakes, low-fat cottage cheese, or turkey,” she says.

She Swapped Crackers and Chips with Veggies and Greek Yogurt

Another swap? “Instead of crackers or chips, I eat crunchy veggies with plain Greek yogurt mixed with 0 calorie ranch powder, or rice cakes with deli turkey and avocado, or rice cakes with peanut butter, berries, and a protein shake,” she says.

RELATED:3 Holiday Weight Loss Mistakes This Coach Stopped Making

Her Snacks Have 20 Grams of Protein Plus Complex Carbs and Fats

“Now, all my snacks have at least 20g of protein along with complex carbs and fats. This has helped cut back on mindless eating and keeps me satisfied until my next meal. Once I learned how to build better snacks and to prioritize well-balanced meals, weight loss became easier,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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 with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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 hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.