Need some new ideas for low-calorie meals that dont taste like diet food? Prevention has the solution, with Easy 400-Calorie Meals for Weight Loss, an expertly crafted guide and recipe book that can help you eat more mindfully and lose weight without feeling deprived.

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These well-rounded meals are bursting with flavor (and nutrients!) and the guide will help you refresh your go-to recipes and help you make great choices at every meal. With the Prevention Premium member-exclusive guide, youll get the tools you need to start a new journey in the kitchen that can lead to smart, sensible weight loss.

A 400 calorie meal may seem restrictive or unfulfilling, but according to experts in the dietetic field, its actually quite the opposite. In this guide youll learn why eating three to five small, nutritious meals will help you reach your goals and maintain overall wellness. (Hint: find out exactly how many meals are right for you with our guides handy, easy-to-understand chart!)

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The recipes found in this guide are meant to bring balance and variety to your daily eating habits by allowing you to customize a meal plan perfect for you. A medley of small, delicious meals will keep you committed to healthy eating while ensuring your body receives an array of essential nutrients.

Once you download and try out our member-exclusive meal guide you will be on track to beginning a healthier, more rewarding lifestyle. These simple recipes are a great starting point to staying energized throughout the day while avoiding boredom-induced healthy eating burnout.

Our guide is packed with expert information about the benefits of 400-calorie meals and two weeks worth of tasty recipes to try. In addition to learning about why you should give small meals a go, you will find a multitude of delicious and nutritious recipes for every meal of the day. The meals found in our guide make use of easy-to-find yet diverse ingredients that will satisfy your stomach and your tastebuds! With an arsenal of expertly crafted recipes, you will be sure to not only stay full throughout the day, but discover a healthy lifestyle you can stay excited about.

Some dietician-approved meals found in our guide include:

Try these recipes and loads more by joining Prevention Premium and downloading Easy 400-Calorie Meals for Weight Loss to jump start your journey!

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Eat Your Way to Better Health With Our 400-Calorie Meal Guide for Weight Loss - Prevention Magazine

Bryant Stamford| Special to the Courier Journal

Lately, I have focused on good carbs versusbad carbs, and the champion of bad carbs is soft drinks.

A typical 12-ounce cola contains about 10 teaspoons of sugar, which exceeds the full daily allowance of sugar on a healthy diet. Thats bad news, of course, so why do so many Americans continue to indulge in the health destroying habit of consuming garbage colas like theyre going out of style?

One possible answer, according to some experts, is that sugar is addictive, psychologically and possibly physiologically, and the more sugar you take in, especially in high quantities all at once as occurs with soft drinks, the greater the power of the addiction. Another explanation is that folks are unaware of the adverse health impactbecause they have been consuming colas all their life and not paying a price for it yet.

One price associated with too much sugar intake thatis quite high is developing prediabetes. This occurs when the body stores too much fat, especially around the midsection, which can lead to insulin resistance. In other words, your pancreas gland is doing its job and releasing insulin when you consume sugar. In turn, insulin is required to escort sugar out of the bloodstream and into the cells. When there is resistance to insulin, sugar cannot enter the cells and it accumulates in the bloodstream, leading to a high blood sugar concentration.

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Experts contend that a whopping 35% of the adult American population has prediabetes, and if it worsens over time, which often is the case, it can morph into Type 2 diabetes, when the body has an extreme insulin resistance.

So, what can we do to prevent rising cases of prediabetes?

Its high time we reduced our daily intake of sugar. But we Americans dont give up our guilty pleasures easily, and will do all we can to find an acceptable alternative. In other words, we are not willing to sacrifice much, if at all. This leads us to artificial sweeteners, which are found in thousands of food products, and especially soft drinks.

At first glance, artificial sweeteners seem like a no-brainer, substituting zero calories (kcals) in a soft drink for the fully loaded 150 calories. This, of course, was the sales pitch when Aspartame, one of the leading artificial sweeteners, was approved by the U.S. Food and Drug Administration more than 40 years ago. Americans are fat and getting fatter year by year, and the biggest cause is excess intake of sugar. Therefore, the assumption was that folks would endeavor to reduce fat accumulation by shying away from sugar and toward diet foods, especially diet soft drinks. This, in turn, would help lessen the accelerating fatty trend in our population.

Oops, not so.

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Many who regularly consume soft drinks merely added a diet drink or two to their daily regimen, thinking that its a freebe with no consequences. Still others bit the bullet and shifted entirely to diet soft drinks, but even so, they kept getting fatter.

Consuming diet drinks and still getting fatter isnt fair, plus it makes no sense. Isnt it true that when you consume excess calories, the body gets fatter, and therefore if you consume fewer calories you should lose body fat? Yes, of course. Its the proverbial calories in versus calories out argument. When the out calories are greater, you enter a negative caloric balance and should lose body fat.

So, what went wrong? The answer may be found in the bodys response to insulin.

Recent research indicates that chronic use of diet soft-drinks can alter certain bacteria in the gastro-intestinal tract, which can contribute to insulin resistance. Typically, excess body fatness, especially around the midsection, is the prime factor in insulin resistance. However, chronic intake of diet drinks, even if they reduce calories and body fatness, can still contribute to insulin resistance.

Several years ago, before this topic gained much attention, one of my students conducted her senior thesis research study on this topic. She had two groups of subjects that were very similar (same age, gender, body composition, physical activity level, etc.), except that one group regularly consumed a large amount of Aspartame daily (Consumers), while the other group consumed little or none (Abstainers). Both groups underwent an oral glucose tolerance test (OGTT) that entailed being fasted for at least 12-hours, then they consumed 50 grams of glucose with blood samples taken every 15 minutes over 90 minutes to trace the impact on blood glucose concentration.

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When you take an OGTT test, the blood sugar (glucose) concentration suddenly spikes upward as sugar rushes from quick digestion into the blood stream. This causes a powerful insulin response from the pancreas gland to move sugar into the cells.In a healthy response, the blood sugar level soon peaks, then comes back down to the resting level. However, with insulin resistance, the blood sugar level remains elevated for a prolonged period.

Results from this study indicated that Abstainers demonstrated a better OGTT, with a lower peak blood glucose concentration and a much faster clearance of glucose from the blood. In other words, Abstainers responded in a healthy way to a glucose challenge, while the response of Consumers was compromised. These findings support the notion that Consumers were, to some degree, insulin resistant when compared with Abstainers.

Over time, this could contribute to increased body fatness that, in turn, could lead to prediabetes, and ultimately to Type 2 diabetes, plus the potential for other negative health implications. Since then, we have conducted several additional research studies on this topic in our lab, and others have as well, and the results support these findings.

The bottom line is, choosing between a sugary soft-drink versus a 'diet'soft-drink is a Sophies choice, meaning neither choice is good. A third and healthier alternative, like drinking water, is a much better way to go.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

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Why diet soda is bad for you and not the answer if you're looking for quick weight loss - Courier Journal

Whether it be deciding what to spread on your toast for breakfast, add into your milkshakes when you fancy a sweet treat, or bake into your oatmeal for something a little more filling, peanut butter is always a solid choice to bring the flavour - and its not just us that say so.

Theres been no shortage of viral recipes featuring nutty spreads, new jars using a variety of nuts to create the moreish beige gloop, and foodie hotspots all around the world have started adding peanut butter dishes onto their menus. Theres no denying the hold it has on us all crunchy or smooth, we cant get enough of the nutty spread! Its no wonder more and more companies are having a go at creating the best, and healthiest, peanut butter out there. Not that were complaining, of course.

It's surprisingly easy to make, consisting usually 95% roasted peanuts, some sort of oil be it peanut oil, palm oil, maybe some emulsifiers added plus some sugar and/or salt shares freelance dietitian Lesley Reid.

With new versions being brought out to shops every day and new recipes for the perfect homemade peanut butter popping up everywhere online, it can be hard to figure out which peanut butter is the best, and whether the spread is even healthy at all.

So, lets find out; how healthy is peanut butter?

If you thought that peanut butter is mainly for people wanting to gain some weight, youre not alone. There is no getting away from how high in calories peanut butter is, shares specialist dietitian and Chair of the British Dietetic Association for London Sophie Medlin.

Despite what Instagram has us believe, peanut butter actually has more calories per gram than chocolate, Sophie explains. However, its important not to demonise any food and put others on a pedestal.

She notes that peanut butter contains healthy fats and some useful micronutrients including vitamin E, vitamin B3, magnesium, manganese and copper, some of which can be limited in our diets.

Whats more, those fats that we just mentioned? Half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat also found in high amounts in olive oil, shares freelance dietitian Lesley Reid. Get this; research suggests that diets high in monounsaturated fats are more effective than high-carb diets for weight loss.

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Peanut butter, much like all nut-based spreads, is a pretty unprocessed food, with very few extra added ingredients, and a very good source of protein and fibre.

Interestingly, crunchy peanut butter specifically is a fab source even if you may miss out on some nutrients because whole nuts are only partially digested, and specialist dietitian Sophie Medlin explains how absorbing slightly less nutrients also means that youre likely to absorb less of the fat and therefore slightly fewer calories from crunchy peanut butter when compared to smooth, despite the labels reading the same calorie number.

However, choosing peanut butter in general, whether it be crunchy or smooth, may still give you a little extra over other nut-based spreads. Peanut butter contains a good source of protein compared to other plant foods, explains freelance dietitian Lesley Reid. This is due to it being from the legume family - think beans and lentils she says.

Ah yes, the debate of the spreads.

There are so many different types of plant-based spreads. So. Many. While the choice is amazing to see, it can make figuring out which spread you want to go for hard. After all, they wont all have the same nutrition, the same calories, or the same taste.

Almond butter is another nutty spread that has received a lot of attention in the past few years, and with good reason. Much like peanut butter, almond butter is a flavoursome, healthy choice to add to your diet so which is better?

Specialist dietitian Sophie Medlin shares that for fibre and vitamins, your best bet would be almond butter. Almonds and peanuts contain some of the same nutrients but some different ones. Almonds have more fibre, vitamins A and E and more calcium than peanuts, she explains.

If youre looking for the choice with the most protein packed into each serving, your best friend is peanut butter, according to freelance dietitian Lesley Reid. Peanut butter has slightly more protein, she explains.

In terms of fats, both butters are a good source of healthy fats. Peanut butter has slightly more PUFAs (known to help with a whole heap of health issues due to its anti-inflammatory effects) than Almond butter, but Almond butter has slightly more MUFAs (fab for lowering cholesterol, blood pressure and other heart disease risk factors) than peanut butter.

With all this in mind, is there a clear winning nut spread between the two? Apparently not. Really there is very little difference between the 2 types of nut butters explains Reid, and Medlin agrees, adding very similar advice have the one you like the best as the difference is minimal.

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One of the biggest benefits that comes from making your own peanut butter is knowing exactly what has gone into it. Making your own peanut butter - if you have the time, equipment and inclination - is a good way to make sure that you control the important things like how much sugar, salt and oil is added, shares specialist dietitian Sophie Medlin.

However, there are more pros to making your own peanut butter than you might think. Freelance dietitian Lesley Reid explains how if you want you can mix up the nuts you use, maybe blend in some seeds too. It will last up to 3 months in your fridge if you keep it in an airtight container. Not only will you have the chance to play around with the flavours, making your own will come out cheaper than buying your spread from the shop.

That being said, how much would you miss out on nutritionally if you didnt have the time to make your own peanut butter? If youre able to buy peanut butter without anything added, there are no major benefits to making your own, explains Medlin. When looking at the spreads on the shelves, Reid advises to check the ingredients and go for the one that is in your price range with the least ingredients, then you know it is as near to the original nut as possible.

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We absolutely can but we dont have to! explains specialist dietitian Sophie Medlin.

Sure, PB is packed with nutrients and may leave you fuller for longer, but there are always other foods that contain the same health benefits and eating healthy means enjoying your food just as much as enjoying the right foods. If youre eating peanut butter because diet culture told you to, but youd rather be eating something else, then eat the other thing she shares (and that includes eating the nuts as they are).

For those of us that cant get enough of the stuff? My advice is to check the labels, know what you are buying, buy the best one you can afford and know your limits shares freelance dietitian Lesley Reid. Make sure you go for an option without high amounts of added sugar or salt and switch up your nut spreads to get a variety of nutrients.

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Is peanut butter healthy? Weight loss myths and healthy recipes - Women's Health UK

It's hard to find a moment more refreshing than sitting on a beach with friends and cracking open a cold beer straight from the cooler. But while this drink is delicious, many beer lovers are always wondering if they can still enjoy their favorite drink and still follow their health plans or meet their weight loss goals.

The good news is that there are ways to still enjoy a beer from time to time while you're also trying to lose weight. It's just important to develop healthy habits around drinking beer so you can do so with confidence.

Here are some of the worst beer-drinking habits you can avoid if you're trying to lose weight. Read on, and for more, don't miss the Surprising Side Effects of Drinking a Beer Every Night.

Sometimes it's not just about the beer you're drinking, but what you're consuming along with it!

"One thing about beer is that the more you drink it, the less you care about what you eat! Before long you have taken in calories from beer, chips, queso, wings, and who knows what else! Beer alone provides calories that can derail weight loss, but additional junk food calories might add insult to injury if you do this multiple times a week," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.

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According to our dietitians, it's never a good idea to drink alcohol on an empty stomach.

"Drinking beer without eating food first can make you feel the alcohol effects quicker, which can lower inhibitions and result in making unhealthy food choices later in the day. You are better off eating a balanced meal before or with your beer," says Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

While setting goals for yourself can help you achieve healthy weight loss, it's important to set attainable goals so you're not binging at the end of the week.

"Many people say they will 'just' drink on the weekends when they are attempting to lose weight, but oftentimes that leaves them going overboard once they finally reach Friday night! Too many calories at one time can be just as bad as calories spread out. If you don't drink all week, but then take in an exuberant amount on the weekend, it too might derail your weight loss," says Goodson.

Beer may be delicious, but many types are packed full of calories and sugar. Thankfully, there are plenty of healthier options to choose from.6254a4d1642c605c54bf1cab17d50f1e

"News flash that beer has calories. About 150 calories for 12 ounces of regular beer. There are lighter, lower-calorie options available, so if weight loss is what you are looking for, then a lower-calorie option might be a better choice," says Goodson.

RELATED:13 Best Light Beers for Beer Lovers

A shandy is essentially a beer mixed with some sort of fruit juice, usually lime, lemon, or grapefruit. This type of beer drink isn't as popular as regular beer, but those who love them may want to limit how many they're drinking.

"Shandies can contain added sugars, an ingredient that does not support weight management goals," says Manaker. For more on shandies, be sure to read up onThe #1 Worst Beer for Blood Sugar, Says Dietitian.

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5 Worst Beer Habits for Weight Loss, Say Dietitians Eat This Not That - Eat This, Not That

JAMES Argent has been spotted looking slimmer than ever after his 14 stone weight loss as he tucked into a healthy salad in Marbella.

The formerThe Only Way Is Essexstar jetted to Spain last month to perform at a number of venues alongside The Arg Band.

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Now, Arg, 34,is set to remain in the sun-soaked destination for the summer - where he will no doubt be showing off his slim frame.

The reality TV star posed for an Instagram snap on Thursday as he chowed down on some healthy lunch at a Marbella hot spot.

Dressed in a sports top and colourful shorts, James smiled towards the camera as she revealed his bagel and salad lunch.

He appeared relaxed as he sat back at the table, completing his look with slicked back hair, a gold watch and gold bracelet.

It comes after James showed off the impressive results of his 14 stone weight loss as he took to the stage to sing last week.

He was joined by his hand as he performed at Olivia's La Cala, owned by his good pal and Mark Wright's brother Elliot.

Taking to the stage for an evening of entertainment, the reality TV favourite looked handsome as he brushed his hair back off his face.

He completed his look with a gold watch as he stood up on stage in front of the adoring crowds, as women flocked around him.

James has been non-stop in recent weeks performingat events with The Arg Band around Marbella before his return to the UK.

James - who has previously battleddrink and drug demons- is due to launch a nationwide tour when he returns.

The singer announced in a promo video: Its James Arg Argent and this summer we are going to have it Arg. Cant wait to see you all and have a night to remember.

James is due to start atSand le Merecaravan park, near Hull, before moving to other Park Holiday resorts across the UK.

It comes after James haslost 14 stonefollowinglife-saving gastric band surgerylast year.

Despite shedding all the weight and looking happier than ever, Arg admitted thatdoctors had ordered himto put some weight back on.

He told The Sun back in February: "The only problem now is Ive lost a little bit too much weight and I need to put on half a stone.

Everyone thinks its hilarious, we didnt think wed ever be in this situation but its one thing or another with me - thats just me!"

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James Argent looks slimmer than ever after 14st weight loss as he eats a healthy salad in Marbella... - The Sun

We all know taking vitamin supplements is mostly pointless, but could they be actively dangerous? A recent medical case out of the UK has doctors warning precisely that, after one mans excessive vitamin D intake sent him to the emergency room.

Published in the journal BMJ Case Reports, physicians describe how the patient was referred to the hospital with a wide range of symptoms: recurrent vomiting, nausea, abdominal pain, leg cramps, ringing in his ears, dry mouth, increased thirst, and diarrhea. And if that wouldnt be enough to send you to the doctor, hed also lost 12.7 kilograms (28 pounds) in weight.

This had all started about three months earlier, which coincidentally was about one month after the patient had begun a new vitamin regimen. Apparently on the advice of a private nutritionist, he had been taking a daily dose of deep breath 150,000 IU (3750 micrograms) of vitamin D; 1,000 milligrams of folate; 4,000 milligrams of omega-3; 50 milligrams of vitamin B3; as well as various doses of vitamins C, K2, B2, B6, and selenium, zinc, iodine, l-lysine, taurine, glycine, choline, calcium, magnesium, probiotics and, for some reason, borax.

Now, vitamins and minerals are generally good and healthy, but as with all things, the key is in the dosage you get. Take vitamin D, for example by far the biggest dose the patient was taking. Its a very important vitamin, and deficits can cause horrible things like rickets in children and the defective or incomplete mineralization of bones in adults. That, in turn, can cause bone deformities, seizures, dental problems, and a whole range of other problems.

Because its so important, it has been made easy to get. Its added to milk, by law in places like Canada, Sweden, Finland, and Australia, and voluntarily in other countries like the US and UK. Its sometimes added to cereals and bread, too. And even without all those regulations, its also possibly the only vitamin you can get totally free of charge your body will make it on its own if you simply enjoy the sunshine for half an hour.

And that, for most people, will be enough. According to one study, the percentage of people in Finland getting sufficient vitamin D levels more than doubled after 2003, when vitamin D started being added to milk by law. Thats because you only need around 400 IU, or 10 micrograms per day to keep healthy a number you may recognize as being less than 1/80ththe dose the patient was actually taking.

Vitamin D is a fat-soluble vitamin in the body, along with vitamins A, E, and K, the authors write. As a result, it undergoes widespread adipose tissue distribution.

And so, they explain, manifestations of vitamin D intoxication are often multisystemic, ranging from neuropsychiatric symptoms like drowsiness, confusion, apathy, psychosis, depression, stupor, and even coma, to gastrointestinal problems like abdominal pain, vomiting, constipation, peptic ulcers, and pancreatitis, to cardiovascular symptoms such as hypertension and heart arrhythmia, to severe renal problems and kidney failure.

And even worse, vitamin D has an extremely long half-life so an overdose can keep you sick for several weeks. By the time the man made it to the hospital, he had already stopped taking the supplements, and yet his symptoms were still present and clinical testing revealed acute kidney injury, as well as very high levels of calcium and vitamin D levels that were seven times higher than normal recommendations.

The good news is that the patient recovered although as of the date of the case report, his vitamin D levels remain unusually high, and hes still being monitored on an outpatient basis. He had to stay in hospital for eight days total, during which time he was rehydrated with intravenous fluids and given bisphosphonate treatments to prevent bone thinning. He also received counseling before he was discharged, and continued taking bisphosphonates and anti-emetics after leaving the hospital.

Globally, there is a growing trend of hypervitaminosis D, a clinical condition characterized by elevated serum vitamin D3 levels, note the authors, adding that women, children and surgical patients are most likely to be affected.

This case report further highlights the potential toxicity of supplements that are largely considered safe until taken in unsafe amounts or in unsafe combinations, they conclude.

Correction: This article has been amended to update 50,000 mg to 150,000 IU (3750 micrograms) and 600 mg (400IU) to 400 IU, or 10 micrograms.

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Man Hospitalized After Months Of Vomiting And Weight Loss. The Culprit? Vitamin D - IFLScience

Lori Harvey has admitted that eating smaller portions was the "key" to her weight loss.

The 25-year-old model - who dated actor Michael B. Jordan from 2020 until 2022 and admitted to having gained 15 pounds during their relationship - claimed that while she tries not to "restrict herself" too much, shrinking meal sizes has led to her being able to shift the weight.

She said: "I try not to restrict myself too much. I like to eat what I want to eat, but I just eat it in moderation so for the majority of my days, Ill do healthy eating my green juices and, of course, Ill do my Pilates or Ill go workout at the gym. I like to go to Dogpound, I do hikes, things like that. I like to do really just smaller portions has been the key for me."

The socialite - who is the daughter of Marjorie Harvey and is the adoptive daughter of comedian Steve Harvey - previously opened up about her "horrible" weight gain in a viral video posted to TikTok where she revealed that she was struggling to fit into her clothes.

She said: "It was horrible, none of my clothes fit, it was just not me!"

However, after revealing that she cut her calorie intake to 1,200 a day in order to lose the weight, Lori received backlash and responded to it by noting that "every body type is different.

She told UsWeekly: "That was only just, like, when Im in diet mode and I try to slim down, then Ill try to restrict my calories a little bit to drop weight, if thats what Im trying to . But for the most part, no, when Im just maintaining, I still eat what I want, Im just mindful of my portions. Everybodys body type is different figure out what caloric intake works for you to maintain and then whatever your maintenance caloric intake is, you want to do a bit less than that so you can drop weight."

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Lori Harvey: Smaller portion sizes are the key to weight loss - Inside NoVA

TikTok is home to many different types of content, but our favorites are beauty tips and health videos. A new trend has recently emerged on the app, in which users are making Healthy Coke, an increasingly popular beverage that aims to serve as a healthier version of Coca-Cola, as some might say.

With millions of views and more and more videos related to the trend being uploaded each day, we checked in with registered nutritionists, dietitians and other health experts to see if Healthy Coke is really worth the hype, and if it has weight loss and/or health benefits that many users have been raving about.

Read on for insight from Lisa Richards, registered nutritionist and creator of The Candida Diet, Jessi Holden, MS, RDN, registered dietitian and nutritionist at The Kitchen Invitation and Trista Best, registered dietitian at Balance One Supplements.

While the phrase healthy Coke currently garners millions of views when searched on TikTok, user Amanda Jones first started using the term in her early June 2022 videos. In one viral clip, Jones can be seen creating an interesting concoction that she described as a better alternative for your body as opposed to a regular can of Coke. To make the drink, she started off with ahandful of ice in a tall glass and then added a splash of balsamic vinegar.

Next, Jones poured in asparkling beverage, specifically Guava Sao Paulo La Croix. She explained to her followers that any sparkling beverage can be used and then stirred her mix.It honestly already looks like a Coke, she said while stirring. I swear to God, it tastes like a Coke, and its healthy, and its good for you.

Regarding the plethora of health trends and recipes on the social media app, Richards tells us, TikToks wide variety of health trends give both helpful and (at times) dangerous ideas. In the case of healthy Coke, Richards dubs it as not necessarily healthy, but also not dangerous. She adds that there are no ingredients in this recipe that would make it healthy, but she does think it is an interesting alternative to traditional Coke, as its made with seltzer water and balsamic vinegar.

Holden says that the healthy Coke trend is just that, a trend. Its a way of flavoring carbonated water with vinegar and if you enjoy it as a beverage, have at it, she says. I will add if it helps you stay better hydrated because plain water can get boring, then yes it can aid in that.

Holden notes that finding a healthier relationship with food that doesnt include restriction, diets, tracking, etc is vital in order for something to be truly healthy. I believe that if people want to enjoy soda but are saying things like, I shouldnt drink this soda then they have some food or beverage guilt problems they may want to work on, she continues. You can balance anything into a healthy and well-balanced day of intake.

While some users may say on TikTok that this drink can inspire one to lose weight or make healthier choices, Best explains that real healthy weight loss wont come from any of the ingredients within healthy Coke. If individuals are replacing their sugar and calorie-filled sodas with this mixture, it can result in some weight loss, she says, although this weight loss isnt due to anything that healthy coke has to offer, but what it is lacking. It is low to zero calories and no sugar, which when used in place of regular Coke can help with weight loss, she says.

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Can TikToks Healthy Coke Actually Help With Weight Loss? We Asked Nutritionists - SheFinds

Breakfast is one of the most crucial parts of your day. However, the quality of your breakfast is what truly matters, which is especially true if you're trying to lose weight or manage a recent weight loss.

One of the main reasons for this is that getting enough protein at every meal and throughout your day is important for healthy weight loss. According to a 2015 report published in the American Journal of Clinical Nutrition, consuming 25 to 30 grams of protein at every meal can help manage cardiometabolic risk factors, control appetite, and aid in weight loss and management.

If you want to get more protein during your morning meals, we've got you covered. Here are five of the best breakfast proteins to eat for weight loss, and for more healthy weight loss tips, check out 45 Breakfast Habits Making You Gain Weight.

An incredibly convenient way to start your day with a boost of protein is by grabbing a yummy bowl of Greek yogurt.6254a4d1642c605c54bf1cab17d50f1e

"Greek yogurt typically contains 14-18 grams of protein per serving and also provides you with calcium, gut-friendly probiotics, and other nutrients as well! It's also a great vehicle for eating other nutrient-rich foods like fruit, nuts, and whole-grain granola," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.

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Eggs are an amazing way to start your morning off right. Not only are they versatile, but they're full of health benefits as well.

"Eggs are a stellar protein plus they contain iron, vitamin B12, and choline, which research suggests can help with brain health. Eggs also contain some fat, so the combination of protein and fat can keep you satisfied for hours in the morning, preventing you from looking for snacks," says Goodson.

Getting enough protein during breakfast can already be a bit of a challenge, especially if you're someone who is always on the go. In order to ensure that you get enough protein on your busiest days, try making a protein shake or putting a scoop of protein powder in your coffee, yogurt, or oatmeal.

A 2008 research study published in Nutrition & Metabolism found that drinking a protein shake before breakfast and dinner, while also cutting calories, helped participants lose more weight than those who only cut calories and didn't drink the shakes.

RELATED: The #1 Protein Powder for Weight Loss, Says Dietitian

Walnuts may not be enough on their own for a filling breakfast, but they can be a great addition to a bowl of Greek yogurt or oatmeal.

"Walnuts contain healthy fats, fiber, and plant-based protein -the trifecta of nutrients for weight management. A walnut-enriched, reduced-energy diet can promote weight lossthat is comparable to a standard reduced energy density diet, and starting your day with walnuts can be a simple way to support weight loss goals. Add walnuts to your oatmeal or cereal, or toss some in your blender when making a smoothie, for simple ways to add walnuts to your breakfast," says Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian on our medical expert board.

If you're craving sausage in the morning, but want to avoid red meat or too much saturated fat, chicken sausage is a great alternative. In a typical link of chicken sausage, you'll get about 11 grams of protein with 5 grams of fat (with 1.5 grams of that being saturated fat).

In a regular pork sausage link, you may be getting 15 grams of protein, but you'll also be hitting about 22 grams of fat with almost 8 of those grams being saturated. In order to keep your protein high but your saturated fat on the lower end, try chicken sausage with your next breakfast.

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5 Best Breakfast Proteins for Weight Loss, Say Dietitians Eat This Not That - Eat This, Not That

Birthday number 40 is one of those milestones that make people take a good long look in the mirror and recognize, "hmm, I've put on a few pounds, and they seem to be harder than ever to shed." That's because our body changes with age and often our lifestyle doesn't change accordingly. As we get older, we lose muscle mass and we may become less active, both of which mean we require less energy to maintain our status quo. If we keep eating roughly the same number of calories daily as we did when we were in our late 20s and 30s, we'll gain weight.

Reversing that trend would seem to require turning the tablesthat is, becoming more active or consuming fewer daily calories. But studies indicate that exercise doesn't have as great an impact on weight loss as reducing calories. If you're 40 or over and having trouble dropping pounds, maybe focusing more on your nutrition will help. (But do keep on exercising for good overall health.)

We looked at what the research had to say and then asked dietitians for the best eating habits that may speed up weight loss after age 40. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

These days processed foods are so available everywhere you turn that it's nearly impossible to eliminate eating some of them. So, the best advice for weight loss and improving health is to "eat smaller portions of ultra-processed foods which are high in sugar, fat, and calories," says registered dietitian nutritionist Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim.

In research by Dr. Young, published along with Marion Nestle, PHD, MPH in the American Journal of Public Health in 2021, the nutrition experts found that portion sizes of unhealthy processed foods are five times larger than they were in the past and contribute unnecessary calories to our diets, which increase the risk for obesity and chronic diseases. Since it's so difficult to avoid all processed foods, Dr. Young says the best healthy eating habit is to include foods from all the food groups and to pay attention to portion sizes as well as hunger levels.

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One way to boost your metabolism quickly is by drinking a cup of coffee or tea, studies show. "Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue," Ellie Busby, MSc, mBANT, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health.

If you prefer tea, make a habit of drinking matcha green tea, which has high amounts of a powerful antioxidant called catechins that Busby says may stimulate the body to burn more fat. Plus, it tastes good, which will help you in the long run.

For a great list of popular foods that will boost your metabolism click here.

This is the eating habit that combats the ill-conceived notion that eating very little food must be the best way to lose weight. The human body just doesn't work that way, explains Eatthis.com medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group. It needs calories and nutrients to function. "Threatening that basic need stresses out the body; instead of burning body fat, you can potentially hold onto fat cells and send your body into a protective, premature plateau," she says.

"In my book The Core 3 Healthy Eating Plan, I provide an evidence-based formula to help you determine exactly how much to eat for sustainable, healthy weight loss and how to handle frustrating plateaus." For now, be sure to eat whole foods, with a combo of healthy fats, proteins, and carbohydrates every three to four hours to keep your body energized.

Snacking is one way to stay out of the danger of becoming ravenous and falling into the habit of overeating. But snacking can be a minefield if you survey the landscape of packaged snack foods. They can be full of calories, unhealthy fats, including the worst, trans fats, sodium, and sugary, fast-burning carbohydrates. Choosing your snacks wisely turns this danger zone into a helpful and healthy weight-loss practice, says registered dietitian Molly Hembree, MS, RD, a recognized expert in plant-based nutrition. One of her favorite snacks is walnuts, a good source of the heart-healthy omega-3 fat alpha-linolenic (ALA), a plant-based polyunsaturated fat. "Be sure to keep walnuts to just a 1/4 cup serving at snack time to help aid weight loss efforts," Hembree notes.

RELATED: The Worst Snacking Habits for Your Waistline, Say Experts

Another sugar-filled minefield can be your breakfast table because so many breakfast foodscold cereal, flavored yogurt, pancakes, muffins, and doughnutsare loaded with sugar and devoid of fiber. For a weight-loss supporting breakfast habit to get into, registered dietitian nutritionist Bess Berger, RDN, owner of Nutrition By Bess, recommends two easy-to-fix choices:6254a4d1642c605c54bf1cab17d50f1e

Eggs. "Scrambled, hard-boiled, or as an omelet, eggs are a great way to get protein for breakfast," says Berger. For a bonus of vitamins and fiber, add vegetables to your omelet.

Smoothies. But keep out the sugary add-ins. Use Greek yogurt, berries, which are full of antioxidants, instead. "In addition, I recommend adding 1 to 3 teaspoons of seeds to smoothies for healthy fats and a handful of kale or other leafy greens for more vitamins, antioxidants, and fiber," she says.

RELATED:The Worst Breakfast Foods You Should Never Start Your Day With

What we mean by that is to plan ahead when going out for drinks or dinner with friends. Social pressure can sabotage your weight loss efforts, warns registered dietitian Toby Amidor, MS, RD, CDN, best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. "Your best bet is to review the menu in advance and determine, based on your intake for the day, what you'll be eating. It is okay to leave room for dessert, if you know your friends like to order it, but recommend sharing one dessert with 1 or 2 other people."

Remember playing the Telephone game as a kid? You know, where one person whispers a message in your ear and then you pass the message along to the next person in a whisper and so on around the circle? By the time the message reaches the last person, it usually doesn't resemble the original message at all. Well, that's how our brains work; we miss stuff. We forget, especially when we're not paying close attention. The same goes for remembering what and how much we ate for breakfast, lunch, and dinner. And don't forget those snacks.

If you want to reduce the number of calories you eat in a day, keep track of your food and beverages by recording them on paper or on your smartphone, as well as portion size. Studies show that the nit-picky process really does work for weight loss. In a 2019 study in Obesity, people who recorded their three meals a day over a 6-month program lost more weight than other participants who did not keep track of food intake. Some of the biggest losers dropped more than 10% of their body weight. And the tracking only took about 15 minutes of their time per day.

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7 Eating Habits To Speed Up Weight Loss After 40, Say Dietitians Eat This Not That - Eat This, Not That