Let’s be real— fast food is sometimes too convenient to pass up. But while these quick meals can satisfy cravings, they can also come with a heavy dose of extra calories, saturated fat, and sodium. Don’t worry, though! You don’t have to give up fast food entirely to stay on track with your health goals.

There are plenty of healthy high protein fast food options, and I’m here to share some of the best options you can snag at popular fast food chains.

 

Burger King: Whopper Jr.

While many hail the Whopper as the true “Burger King,” the Whopper Jr. reigns supreme (in terms of being a healthier option). With 330 calories, 19 grams of fat, and 15 grams of protein, the Whopper Jr. is sure to help you get your burger fix.

Bonus recommendation:

Vegetarians looking for a high-protein meal, rejoice! Burger King’s Impossible Whopper patty is made from a plant-based protein. Coming in at 630 calories, the Impossible Whopper contains 34 grams of fat and nearly 30 grams of protein.

While these numbers are high, the Impossible Whopper is lower in calories and fat compared to the original Whopper (670 calories, 41 grams of fat). Removing cheese, mayo, and even the bun can help reduce the calories, fat, and other not-so-great things often found in fast food items.

 

KFC: Grilled Chicken Breast

Despite the “F” in KFC standing for “fried,” everyone’s favorite fast-food chicken joint now has grilled options. One Kentucky Grilled Chicken breast has around 210 calories, 7 grams of fat, and 38 grams of protein. Pair it with green beans or corn on the cob for a healthier side choice that’ll keep you feeling full.

 

Taco Bell: Cantina Chicken Bowl with Avocado Ranch Sauce

Taco Bell might seem like a lighter option compared to cheeseburgers and fried chicken, but it’s still easy to rack up the calories here. To avoid that pitfall, I recommend their Cantina Chicken Bowl. The combination of slow-roasted chicken, rice and black beans, reduced-fat sour cream, avocado ranch sauce, pico de gallo, and other vegetables comes to only 490 calories, 24 grams of fat, and 25 grams of protein.

Wendy’s: Grilled Chicken Caesar Salad

A fast food salad probably isn’t the first thing that comes to mind when you hear the words “good source of protein,” but Wendy’s knows how to make a bed of lettuce, dressing, and grilled chicken an appetizing protein-packed option.

I recommend Wendy’s Grilled Chicken Caesar Salad. It has 430 calories, 23 grams of fat, and an impressive 42 grams of protein per serving!

 

Chick-fil-A: Grilled Chicken Nuggets

Chick-fil-A’s Grilled Chicken Nuggets are great for a quick meal on the go. Plus the Grilled Nuggets have several menu options, allowing you to select your portions wisely:

• 5 grilled nuggets: 80 calories, 2 grams of fat, 16 grams of protein
• 8 nuggets: 130 calories, 3 grams of fat, 25 grams of protein
• 12 nuggets: 200 calories, 4.5 grams of fat, 38 grams of protein

If you want a side, swap the fries for a Kale Crunch Side Salad, which includes kale and broccolini in a light dressing, for only 170 calories.

 

Panera Bread: Half Turkey Sandwich

Believe it or not, Panera is considered a fast food restaurant. Slightly more health conscious than say, the home of the McDouble, Panera even has a specialized high protein menu page to order from.

Of the high-protein options available, I recommend ordering a half Turkey and Cheddar Sandwich, which has 390 calories, 22 grams of fat, and 21 grams of protein. Go with an apple or fruit cup for your side, and you’ll have a healthy meal!

 

Tips for Ordering Better High-Protein Fast Food Meals

Eating at fast food chains doesn’t mean you have to completely give up on your health goals.

Here are a few tips to help you navigate fast-food orders:

• • Go with grilled chicken instead of fried chicken: Grilled chicken sandwiches and wraps are often much lower in calories and fat than their fried counterparts.
  • Think outside the bun: Taco Bell’s slogan had the right idea. Removing a bun from your grilled chicken sandwich or burger cuts the carb and calorie count, transforming your fast-food meal into a lower-carb meal.
  • Swap fries for veggies: Many fast food places now offer salads, apple slices, or steamed veggies as sides instead of fries.
  • Watch your portions: Request smaller portion sizes or take half home for later.
  • Hold the American cheese, please: Skip the extras like cheese, pickles, mayo, or creamy sauces.
  • Drink smart: Stick to water, unsweetened iced tea, or diet soda instead of sugary drinks to avoid unnecessary calories.
  • Order lettuce wrapped or just the meat and cheese: The majority of fast food restaurants today let you order your burgers and sandwiches without the bun—or even a pickle bun! This is an easy way to cut unnecessary carbs to focus on protein. 

 

Final Thoughts

Fast food is convenient, and with the right choices, it doesn’t have to throw off your health goals. By opting for grilled options, smaller portions, and healthier sides, you can still enjoy your favorite fast food spots while keeping things balanced. It’s all about making mindful choices and finding that happy medium.

Stick around for more tips on how to make healthy eating simple, even when life gets busy. Let’s keep thriving and enjoying the foods we love, in a way that supports our fitness goals!

Want to kick off your weight loss journey with a bang?

Click here for a free consultation.

 

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Thanksgiving is one of the best times of the year—family, friends, and, of course, all that delicious food. But if you’re focused on your health and fitness goals, the holiday can feel a bit overwhelming. Don’t worry. I’m here to share my top tips for a healthy Thanksgiving without feeling like you’re missing out on all the fun.

 

1. Don’t Skip Breakfast on Thanksgiving Day

It might be tempting to skip breakfast in anticipation of the big Thanksgiving dinner, but trust me, this strategy can backfire. Starting your day with a balanced, nutritious breakfast helps keep your blood sugar levels steady and prevents you from arriving at the Thanksgiving table feeling ravenous. Try something light but filling, like scrambled eggs with veggies or a smoothie packed with protein and fiber.

 

2. Watch Your Portions

Thanksgiving is all about indulgence, but that doesn’t mean you have to overeat. A great way to enjoy everything without going overboard is to be mindful of portion sizes.

Start by filling half your plate with veggies, then add lean proteins like turkey, and leave room for a few small servings of your favorite side dishes or a small slice of pecan or pumpkin pie. You’ll get to taste everything you love without feeling stuffed post-Thanksgiving feast.

 

3. Slow Down on the Stuffing, Mashed Potatoes, Dinner Rolls, and Other Carbs

Mashed potatoes, stuffing, dinner rolls—there’s no shortage of carbohydrates on Thanksgiving. While it’s perfectly fine to indulge, try to be selective about where you’re getting your carbs. Pick one or two of your favorites and savor them, rather than loading up your plate with multiple carb-heavy sides. And if you can, go for whole wheat or fiber-rich options instead of white bread to help you feel fuller for longer.

 

4. Stay Hydrated

With all the excitement and delicious food, it’s easy to forget to drink water. Staying hydrated is key to avoiding unnecessary snacking and overeating. Sometimes, thirst can disguise itself as hunger, so sipping still or sparkling water throughout the day can help you manage cravings and maintain your energy.

If you’re having a glass of wine or another alcoholic drink, alternate it with water to stay hydrated and in control of your choices.

 

5. Lighten Up Traditional Thanksgiving Foods

There are so many simple ways to make your favorite Thanksgiving dishes a bit healthier without sacrificing flavor. If you’re not hosting, offer to bring some of these healthier alternatives:

 

Potatoes

Try sweet potatoes as an alternative to mashed potatoes. Avoid overindulging with lots of butter or gravy if you can’t give up the starchy tuber. You can also use Greek yogurt instead of sour cream in your mashed potatoes.

 

Cranberry Sauce

Try cutting back on sugar in your cranberry sauce.

 

Veggies

Roasting non-starchy vegetables with a little olive oil can save calories while still delivering tons of flavor.

Small tweaks can make a big difference in the overall calorie count of your meal.

 

6. Don’t Forget the Green Beans, Squash, and Carrots

Thanksgiving might be known for turkey and mashed potatoes and gravy, but don’t overlook the importance of loading up on vegetables. They’re packed with fiber, vitamins, and minerals, and they’ll help balance out some of the heavier dishes.

Roasted Brussels sprouts, green beans, or a fresh salad can be delicious additions to your Thanksgiving table.

Aim to fill half your plate with veggies to help keep your meal balanced and nutritious.

 

7. Eat Slowly and Savor Your Thanksgiving Meal

It’s easy to get caught up in the excitement and eat quickly without really tasting your food. Try to slow down and savor each bite. This not only allows you to fully enjoy the flavors, but it also gives your body time to signal when it’s full.

Eating more mindfully helps prevent overeating and ensures you’ll feel satisfied without that overly stuffed feeling.

 

8. Take a Walk and Stay Active

Thanksgiving doesn’t have to be all about the food. Incorporating a little movement into your day can make a big difference in how you feel. Whether it’s taking a brisk walk in the morning, playing a quick game of football with the family, or even a post-dinner stroll, staying active will help boost your energy and digestion. Plus, it’s a great way to spend quality time with loved ones.

 

9. Be Kind to Yourself

It’s important to remember that one holiday meal isn’t going to make or break your fitness journey. If you do end up indulging a little more than planned, don’t stress about it. The key is to enjoy the holiday, make mindful choices, and get back on track the next day. Balance is what matters most, and being kind to yourself is part of staying healthy.

 

Have a Healthy Thanksgiving

Eating healthy on Thanksgiving doesn’t mean missing out on your favorite dishes or feeling restricted. By making a few mindful choices, you can enjoy the holiday feast without the guilt. It’s all about balance, portion control, and savoring the flavors you love. Whether you’re hosting or attending, these tips will help you feel great while still enjoying everything Thanksgiving has to offer.

For more tips on staying healthy during the holiday season, be sure to stick around and sign up for my email list. You can also contact me for a free consultation.

Let’s make this Thanksgiving the best (and healthiest) one yet!

 

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Halloween is just around the corner, and while it’s one of the most fun times of the year, it can also be a major temptation for anyone trying to stay on track with their health and fitness goals. 

But don’t worry—I’ve got you covered with some awesome healthy Halloween tips that will let you enjoy the holiday without overindulging in too many treats.

 

Tip 1: Choose Healthier Halloween Treats

Who says Halloween has to be all about candy? 

There are so many delicious and healthy alternatives you can give out or enjoy yourself. Think about snacks like mini bags of popcorn, trail mix, or even dark chocolate. 

Dark chocolate is packed with antioxidants, and you still get that sweet fix without going overboard on sugar. Plus, fruit snacks made from real fruit or homemade goodies like baked apple chips can be a fun and healthy option for those looking to keep things lighter.

 

Tip 2: Eat Before You Trick-or-Treat

One of the easiest ways to avoid overindulging on Halloween is to eat a balanced meal before heading out for the night. 

Having a healthy dinner full of lean proteins, veggies, and whole grains will keep you feeling full and satisfied, so you’re less likely to snack on candy throughout the evening. It’s way easier to resist temptation when you’re not running on an empty stomach!

 

Tip 3: Stay Active

Halloween doesn’t have to mean sitting around snacking all night. 

Make it an active holiday by incorporating some movement into the festivities. 

Organize a neighborhood scavenger hunt, go for a walk while trick-or-treating with the kids, or even plan a fun Halloween-themed workout with friends. 

Getting in some extra steps or a quick workout will not only burn some calories but also keep your energy up for all the spooky fun.

 

Tip 4: Portion Control

It’s totally fine to indulge a little, but the trick is keeping it under control. Instead of mindlessly snacking on candy all night, pick a few of your favorite treats and enjoy them in moderation. Instead of full-size bars, buy fun-size pieces of candy instead.

Pre-portioning your candy into small bags can help you avoid overdoing it, and you’ll still get to enjoy all the flavors of Halloween without feeling guilty the next day. 

 

Tip 5: Hydrate, Hydrate, Hydrate

This one’s a must! It’s so easy to forget to drink water when you’re caught up in the festivities, but staying hydrated is key to avoiding unnecessary snacking. 

Sometimes we mistake thirst for hunger, so sipping on water throughout the night can help you stay on track and keep those cravings in check.

Plus, if you’re attending a Halloween party and enjoying some cocktails, alternating with water will help you feel better the next day.

 

Tip 6: Get Creative with Healthy Alternatives

If you’re hosting or attending a Halloween party, you can still keep things festive and fun without loading up on sugary treats. 

Try making some healthy snacks with a Halloween twist. 

Think veggie platters arranged like pumpkins or ghosts, deviled eggs with black olive “spiders,” fruit skewers that look like candy corn, or bob for apples. These snacks are not only healthier, but they’re also super cute and perfect for setting the spooky mood!

Instead of handing out candy on Halloween to trick-or-treaters, you could hand out non-food items like temporary tattoos. If you feel guilty for not handing out candy to neighborhood kids, opt for sugar-free gum, or small bags of pretzels.

 

Tip 7: Limit the Leftover Candy

Once Halloween is over, it can be tempting to keep bowls of candy sitting around the house for days or even weeks. 

Consider buying candy on the last day of October—or whenever trick-or-treaters go house to house in your neighborhood. 

Not only will you save money from buying candy on or near the day of Halloween, but you’re also less likely to snack on the excess Halloween candy mindlessly.

Chances are you will still have leftover candy after Halloween night. 

Don’t keep the candy around. 

Instead, donate excess candy to a local shelter, give it away to friends, or save a few pieces and stash them out of sight for an occasional treat. 

 

Final Thoughts

Halloween is a time to enjoy yourself, so don’t stress too much about having a little fun with treats! 

With these healthy Halloween tips, you can still indulge without going overboard and feel great about your choices. It’s all about balance and making mindful decisions while still celebrating the spooky season.

Sign up for my email list for more health and fitness tips (or contact me for a free consultation), and let’s make this Halloween one to remember—without the sugar crash!

 

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Hey there, tea lovers! If you’re anything like me, chai tea is one of your go-to drinks for cozy mornings or a little afternoon pick-me-up. But have you ever wondered, is chai tea good for weight loss? 

Well, I’m here to break it all down for you and share how this delicious, spiced beverage can actually support your health and fitness goals…

 

What is Chai Tea?

Let’s start with the basics. Chai tea is a traditional Indian beverage made from black tea and a blend of spices like cinnamon, ginger, cardamom, cloves, and black pepper. Not only does it taste amazing, but these ingredients also come with some impressive health benefits that can give your weight loss journey a boost.

 

Chai Tea Benefits

Chai tea isn’t just about flavor—it’s packed with ingredients that can help you feel your best. Black tea contains caffeine, which can give you a gentle energy boost and even support fat burning by slightly increasing your metabolism. And the spices? They come with their own superpowers! Let’s break down a few:

• Cinnamon: Cinnamon may help regulate blood sugar levels, which can keep those mid-afternoon cravings at bay and help prevent overeating.
• Ginger: Ginger has anti-inflammatory properties and is great for digestion. A happy digestive system is key when you’re trying to lose weight.
• Cardamom: This spice is known to improve digestion and help reduce bloating, making you feel lighter and more energized.
• Cloves: Cloves are rich in antioxidants, which can help reduce oxidative stress and support overall health.
• Black Pepper: This spice can boost your metabolism and even improve the absorption of nutrients, making sure your body gets the most out of your meals.

 

How Drinking Chai Tea Can Help You Lose Weight

Now, let’s get into how chai tea can help you reach your weight loss goals. 

First off, it’s a great alternative to sugary lattes or other calorie-heavy drinks.

 Chai tea on its own is super low in calories, and if you make it with unsweetened almond milk or skim milk, you’ll keep it light while still enjoying a creamy, satisfying drink.

The spices in chai tea also have thermogenic properties, meaning they can help increase your body’s heat production and, in turn, burn more calories.

Plus, the black tea base can help boost your metabolism, giving you that extra edge when you’re working toward weight loss.

Chai tea can also help curb your appetite. 

Drinking a warm, flavorful beverage like chai between meals can keep you feeling full and satisfied, helping to reduce the urge to snack. It’s especially helpful if you’re someone who tends to crave sugary or high-calorie snacks throughout the day.

 

Tips for Making Chai Tea Weight-Loss Friendly

If you want to enjoy chai tea while keeping it weight-loss-friendly, here are four of my favorite tips:

 

1. Skip the Sugar

Many chai teas, especially the ones you get at coffee shops, are loaded with sugar. If you’re making it at home, sweeten it naturally with a little honey or stevia, or skip the sweeteners altogether for a more traditional flavor.

 

2. Choose a Low-Calorie Milk

Opt for unsweetened almond milk, oat milk, or skim milk to keep the calories in check while still getting that creamy texture you love.

 

3. Make It at Home

Pre-made chai mixes can be high in added sugars and artificial ingredients. Making your own chai tea at home allows you to control what goes into it, ensuring it’s as healthy as possible.

 

4. Add a Protein Boost

If you’re having chai tea in the morning or post-workout, consider adding a scoop of protein powder or collagen to make it more filling and nutritious.

 

Final Thoughts

So, is chai tea good for weight loss? Absolutely! 

With its blend of metabolism-boosting spices and the fat-burning power of black tea, chai can be a delicious and satisfying way to support your fitness goals. Just be mindful of how you prepare it, and you’ll have a healthy, flavorful beverage that helps you feel great inside and out.

If you loved this breakdown on chai tea, make sure to subscribe to my email list for more tips on how to make your favorite foods and drinks work for your health goals. For more information about my weight loss program, you can schedule a free consultation.

 

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There’s a question that’s been bubbling up everywhere: Is sparkling water good for weight loss? Grab your favorite can of fizz and let’s dive in!

 

What is Sparkling Water?

Sparkling water, also known as carbonated water, is water that’s been infused with carbon dioxide gas under pressure. This gives it those delightful bubbles that we all love. And the best part? It comes in tons of flavors without adding any calories!

 

What’s the Difference Between Club Soda, Seltzer Water, Tonic Water, and Sparkling Mineral Water?

Club soda, seltzer water, tonic water, and sparkling mineral water are similar but different types of carbonated beverages.

• Club soda or soda water is infused with mineral salts that enhance fizz and flavor.
• Seltzer water or sparkling water is plain water that’s been carbonated and contains no additional minerals.
• Sparkling mineral water is carbonated water that contains traces of minerals and nutrients.
• Tonic water is like club soda’s cousin—it contains the same minerals as club soda, but unlike club soda, it contains sugars and sweeteners.

 

Health Benefits of Sparkling Water: How Sparkling Water Can Help You Lose Weight

Zero Calories

Sparkling water has zero calories. Yup, you heard that right! It’s the perfect drink to satisfy your soda cravings without the added sugars and calories.

 

Hydration Station

Staying hydrated is key to weight loss, and sparkling water is good for keeping those hydration levels up. Proper hydration can help boost your metabolism and keep those hunger pangs at bay.

 

Feel Full, Eat Less

The carbonation in sparkling water can make you feel fuller faster compared to regular water. This means you might end up eating less during meals, helping you stick to your calorie goals.

 

Say Goodbye to Sugary Drinks

Replacing juices and other sugary carbonated beverages with sparkling water can significantly reduce your daily sugar intake, helping you cut down on those sneaky extra calories to avoid weight gain. 

 

Does Sparkling Water Affect Bone Health?

Some folks worry that sparkling water might be bad for bones, including your dental health. The good news? Studies show that drinking carbonated water is no worse than still water when it comes to your pearly whites and bone health. So, sip away without any worries!

 

Ways to Drink Sparkling Water Every Day

1. Morning Boost: Start your day with a glass of sparkling water with a splash of lemon or lime. It’s a refreshing way to wake up your digestive system and kickstart your metabolism.
   
2. Pre-Workout Power: Hydrate with sparkling water before your workout. The bubbles can give you that extra pep in your step, making your workout sessions even more fun and effective.
   
3. Mocktail Magic: Create delicious and healthy mocktails using plain sparkling water, fresh fruit, and herbs. A good alternative for those nights when you want to feel fancy without the extra calories.
   
4. Snack Companion: Pair your healthy snacks with a glass of sparkling water. It’s the perfect combo to keep you satisfied and hydrated.
   

 

Carbonated Water Recipe Ideas

• Berry Bliss: Sparkling water + mixed berries + mint leaves
• Citrus Splash: Sparkling water + orange slices + lemon wedges
• Herbal Refresh: Sparkling water + cucumber slices + basil leaves

 

The Final Sip: Is Sparkling Water Good or Bad for Weight Loss?

So, is sparkling water good for weight loss? Absolutely! It’s a great tool for weight loss; it’s a tasty, calorie-free way to stay hydrated, feel fuller, and keep those soda cravings in check.

Remember, every small change can add up to big results on your fitness journey. Cheers to sparkling health and happiness!

If you need additional assistance for losing weight, contact Lifelong Metabolic Center today. You can also join our email list and get 5 weight loss tips for free.

 

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Whether you’re new to the fitness game or a seasoned pro, you’ve probably wondered: Is a stationary bike good for weight loss?

Spoiler alert: It absolutely is. 

Let’s pedal through all the reasons why this piece of equipment is a game-changer for shedding those extra pounds.

 

Benefits of Using a Stationary Bike

First things first, let’s talk about why the stationary exercise bike deserves a spot in your workout routine. 

It’s super convenient and easy to use, and you can hop on it anytime, rain or shine. Plus, it’s a low-impact exercise, which means it’s gentle on your joints while still giving you a killer workout. Perfect for all fitness levels!

 

Cardio Workout for the Win

If you’re serious about weight loss, cardio is a great piece of the puzzle to incorporate. And guess what? The exercise bike is one of the most effective forms of cardio out there. 

If you get your heart rate up and down, you burn calories not just during your ride, but even after you’ve hopped off. This afterburn effect is what really helps melt away those pounds over time.

 

Build Lean Muscle

But wait, there’s more! When you’re cycling, you’re not just burning calories—you’re also building muscle in your legs and glutes. 

And more muscle means a higher resting metabolic rate, which means you’ll burn more calories even when you’re not working out. It’s like getting a bonus every time you ride!

 

Mix Up Your Workouts

One of the best things about stationary bikes is that they’re super versatile. You can do a steady-state ride, crank up the resistance for a muscle-building climb, or go for high-intensity interval training (HIIT) to really rev up your metabolism. 

Variety not only keeps your workouts exciting but also helps you avoid those dreaded plateaus.

 

How Many Calories Can You Burn on an Exercise Bike?

One of the biggest perks of using a stationary bike for weight loss is how many calories you can burn. 

Depending on your intensity level, you can torch anywhere from 400 to 600 calories in just one hour. Imagine doing that while catching up on your favorite show or listening to a podcast. Talk about multitasking!

 

How Long Does It Take to See Results from Riding a Stationary Bike?

The key to any successful weight loss journey is consistency, and a stationary bike makes it easy to stick to your routine. Whether you’re squeezing in a quick 20-minute ride or going for a longer session, it’s all about showing up regularly.

Maintaining a consistent routine will help you see steady progress, and before you know it, you’ll be feeling fitter, stronger, and more energized.

 

How to Get Started

If you’re new to using a stationary bike, start slow and build your way up. Begin with 20 to 30 minutes at a moderate pace, and gradually increase your time, resistance level, and intensity as your fitness improves.

Make sure to set up your bike properly: adjust your seat height to your hip height and keep handlebars at a comfortable distance, and don’t forget to warm up before you start pedaling.

 

Final Thoughts

So, is a stationary bike good for weight loss? Absolutely! Indoor cycling is a fun, effective, and low-impact way to burn calories, build muscle, and improve your overall fitness.

Whether you’re looking to drop a few pounds or just want to stay active, the stationary bike can help you reach your goals. Remember, it’s all about consistency and having fun with your workouts.

So, let’s get riding and make those fitness goals a reality! For additional weight loss help, contact Lifelong Metabolic Center—and sign up for our email list to get 5 free weight loss tips and more!

 

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Healthiest Starbucks Drinks: A Guide to Guilt-Free Sips

As you and I both know, Starbucks has a massive selection of tasty drinks. Their customizable menu makes it so you can create an endless number of hot, iced, and blended coffees and teas. 

The problem? Those drinks just aren’t healthy. 

In fact, some of the unhealthiest (and most popular) drinks at Starbucks can top 50-100 grams of sugar. 

Consider this your all-inclusive guide to ordering healthier drinks at Starbucks. 

 

1. Brewed Coffee, Iced Coffee, and Cold Brew

Calories: 5 per 16 oz (Grande)

One of the simplest and healthiest choices at Starbucks is their brewed coffee. 

Ordered black, it’s got virtually zero sugar and calories. 

If you need an extra flavor kick, add a splash of unsweetened almond or coconut milk or a sprinkle of cinnamon.

 

2. Caffè Americano

Calories: 15 per 16 oz (Grande)

An Americano, made with espresso and hot water, is another awesome low-calorie option. It’s smooth, rich, and only slightly higher in calories than plain brewed coffee. 

Add a bit of steamed milk for a creamier texture without significantly increasing the calorie count. Bonus points for unsweetened almond milk or coconut milk, which are both low in carbs, sugars, and calories. 

 

 3. Honey Almond Milk Flat White

Calories: 170 per 16 oz (Grande)

A Flat White traditionally comes with whole milk, but swapping it for almond milk can massively cut down on calories and fat. 

If you need a little sweetness, we recommend requesting one pump of syrup or sugar free syrup. The default number for this Starbucks order is 4 pumps of Honey Blend Syrup, which adds more sugar. 

 

4. Iced Shaken Espresso

Calories: 100 per 16 oz (Grande) with 2% milk

If you prefer iced coffee, the Iced Shaken Espresso is a great choice. It’s made with espresso shots, ice, and a splash of milk. Choose nonfat milk or unsweetened coconut or almond milk to keep it light. You can add oat milk for more flavor and creaminess, but oat milk is substantially higher in carbs. 

 

5. Green Tea

Starbucks has a variety of teas, but its green teas stand out for their health benefits. Rich in antioxidants, green tea also has zero calories and provides a gentle caffeine lift. 

Enjoy it hot or iced, and add a slice of lemon for extra flavor and zest.

 

Healthy Hot Teas

• Chamomile Mint Blossom Green Tea: 5 calories per 16 oz (Grande)
• Jade Citrus Mint Green Tea: 0 calories per 16 oz (Grande)
• Emperor’s Clouds & Mist Green Tea: 0 calories per 16 oz (Grande)

 

Healthy Iced Teas

• Iced Peach Green Tea: 60 calories per 16 oz (Grande)

 

6. Matcha Green Tea Latte

Calories: 140 per 12 oz (Tall)

Matcha is known for its high antioxidant content and calming effects. A Matcha Green Tea Latte offers a creamy, slightly sweet beverage that’s both delicious and relatively low in calories compared to other flavored lattes. To cut more calories, fat, and sugar, swap the default 2% milk with nonfat, soy, coconut, or almond milk.

 

7. Iced Passion Tango Tea

Calories: 0 per 16 oz (Grande)

This herbal tea is delicious. It’s also caffeine-free and calorie-free. The Iced Passion Tango Tea is a blend of hibiscus, lemongrass, and apple, making it a refreshing and flavorful choice. Be sure to skip the sweeteners to keep it healthy.

 

8. Nitro Cold Brew

Calories: 5 per 16 oz (Grande)

Nitro Cold Brew is a smooth, creamy coffee that’s infused with nitrogen for a rich texture. With just 5 calories, it’s a satisfying and low-calorie way to get your caffeine fix. Again, you can add a splash of low fat, coconut, or almond milk if you like a creamier drink.

 

9. Espresso Macchiato

Calories: 10 per 0.8 oz shot

If you enjoy strong, bold flavors, the Espresso Macchiato is a tiny but mighty option. Made with a shot of espresso and a dollop of steamed milk, it’s a quick, low-calorie option that packs a punch to get you through the day.

 

10. Blonde Caffè Latte

Calories: 190 per 16 oz (Grande)

For a slightly sweeter option, try a Caffè Latte with blonde espresso. Blonde espresso is lighter and slightly sweeter than regular espresso and adds a unique flavor while keeping the drink relatively low in calories. As with any milk option, choose something that’s lower in calories, carbs, and sugars. 

 

Tips for Ordering Healthy Starbucks Drinks

If you need a sweet drink to get through the day, don’t fret. There are other things you can do when it’s time to make your order at Starbucks healthier:

• Request smaller sizes
• Choose plant-based milk alternatives or nonfat milk and sugar-free syrups
• For iced drinks, ask for extra ice
• Request fewer pumps of syrup
• Add your own sweetener (we like Stevia or Monk Fruit)
• Say no to whipped cream
• Check the Starbucks website or app for nutritional information

 

Conclusion

Making healthier choices doesn’t mean sacrificing the flavor and sweetness of getting a drink at Starbucks.

The great thing about all the options Starbucks offers is that you can keep your flavor and creaminess while getting rid of all the unnecessary carbs, sugars, and calories. 

Next time you’re at Starbucks, try one of these coffees or teas for a healthier start to your day. 

Is Cheese Bad for Weight Loss? 

Is cheese helping you or hurting you in losing weight?

Let’s face the facts: cheese is tasty. It’s awesome, accessible, affordable, and easy to add on just about everything. It’s a huge staple in the standard American diet. 

But are these flavorful and often calorie-dense friends of ours holding us back from losing weight?

Let’s dive in…

 

Nutritional Profile of Cheese

Cheese is a complex food. It offers a unique mix of nutrients, vitamins, and minerals:

• Protein: Essential for muscle repair and growth.
• Calcium: Vital for bone health.
• Fat: A source of energy and essential fatty acids.
• Vitamins and Minerals: Including vitamins A, B12, zinc, and phosphorus.

Despite these nutritional benefits, health experts and doctors knock cheese for its high saturated fat and calorie content.

 

Cheese and Caloric Density

Caloric density refers to the number of calories in a given volume of food. 

Certain cheeses, like cheddar and gouda, are more calorie dense. 

Even small portions of calorie-dense cheese can spike your daily caloric intake. 

If you’re on a calorie-restricted diet, eating cheese can add up, and slow or halt your weight loss.

 

The Role of Fat in Cheese

Cheese contains saturated fat, which has been linked to heart disease and weight gain if you consume too much of it. 

However, not all fats are created equal.

Recent research suggests the saturated fat in dairy may not be as harmful as we thought. 

In fact, some studies indicate that the fats found in dairy products might even help with weight management by making you feel fuller faster. This can help reduce your overall calorie consumption.

 

Benefits of Including Cheese in a Weight Loss Diet

Cheese can still play a positive role in a balanced diet, even if you want to lose weight

• Good Source of Protein: Cheese is high in protein, which helps you feel fuller and supports muscle maintenance.
• Nutrient-Rich: Provides essential vitamins and minerals.
• Satiety Factor: Can help reduce cravings and prevent overeating.

 

How to Incorporate Cheese into Your Diet and Still Lose Weight

The key to incorporating cheese into a weight loss diet is to eat it in moderation. Here are some other  tips:

• Watch Your Portions: Stick to recommended serving sizes (usually around 1 ounce or a thin slice).
• Choose Lower-Fat Options: Choose lower-fat versions of cheese, such as part-skim mozzarella or reduced-fat cheddar.
• Use Cheese as a Flavor Enhancer: Instead of making cheese the main part of a meal, use feta or blue cheese crumbles to add flavor to salads, soups, and other meat or vegetable-based meals.

 

What Are the Best Types of Cheese for Weight Loss?

There are hundreds of different types of cheeses, but if you’re trying to lose weight, look at the following varieties:

 

Cottage Cheese

Cottage cheese comes in different milk fat percentages, so you have more control over the amount of fat you’re eating. 

Compared to other cheeses, cottage cheese is lower in sodium and calories. It’s also high in protein.

According to the USDA FoodData Center, a 100-gram serving* of 1% milk fat cottage cheese contains

• Calories: 72
• Protein: 12.4g (24.8% of the Recommended Daily Allowance/RDA)
• Fat: 1g (1.2% RDA)
• Carbs: 2.7g (1% RDA)
• Calcium: 61mg (4.7% RDA
• Sodium: 406mg (16.9% RDA)

*Note: 100 grams is a large portion when it comes to cheese. It’s roughly the same weight as a stick of butter. This portion size was selected to compare the nutrients found in these cheeses as accurately as possible.

 

Mozzarella Cheese

Mozzarella is a soft white cheese. It has a subtle, versatile flavor that makes it easy to pair with a ton of different dishes. 

100 grams of part-skim mozzarella cheese has

• Calories: 295
• Protein: 23.8g (47.6% RDA)
• Fat: 19.8g (25.4% RDA)
• Carbs: 5.6g (2% RDA)
• Calcium: 697mg (53.6% RDA)
• Sodium: 666mg (28.7% RDA)

 

Feta Cheese

Feta cheese is a type of sheep or goat cheese originating from Greece. It’s crumbly, tangy, and salty, which makes it great for throwing on salads. Some American brands make feta with cow’s milk and it has a much different flavor than that made from sheep or goat’s milk. If you’ve tried it before and not liked it, try a brand made with sheep or goat milk and see if your opinion changes. It was a game-changer for me.

Feta cheese has more sodium than other kinds of cheese, but it is lower in calories in comparison.

100 grams of feta cheese contains

• Calories: 265
• Protein: 14.2g (28.4% RDA)
• Fat: 21.5g (27.6% RDA)
• Carbs: 3.9g (1.4% RDA)
• Calcium: 493mg (37.8% RDA)
• Sodium: 1140mg (49.6% RDA)

 

Blue Cheese

Although it gets a bad rap for being stinky, blue cheese is a good option to sprinkle on your salads and soups.

100 grams of blue cheese provides

• Calories: 353
• Protein: 21.4g (42.8% RDA)
• Fat: 28.7g (38.8% RDA)
• Carbs: 2.3g (0.8% RDA)
• Calcium: 528mg (40.6% RDA)
• Sodium: 1150mg (49.6% RDA)

 

Potential Pitfalls to Avoid When Eating Cheese

Here are some tips to maximize cheese’s weight loss potential while minimizing potential drawbacks:

• Avoid Processed Cheese Products: These can contain added salts, preservatives, and unhealthy fats.
• Beware of Overeating: We all know cheese is easy to overeat. Stick to your recommended serving sizes on the package. 
• Balance Your Diet: Ensure that cheese is part of a varied diet rich in fruits, vegetables, lean proteins, and whole grains.

 

So, is Cheese Good for Weight Loss?

The answer isn’t a straightforward yes or no. 

Cheese is typically rich in nutrients, but dense in calories. 

So it really comes down to how well you can moderate cheese in your own diet. 

If you watch your portions and choose lower-fat varieties, you can have cheese in moderation without sabotaging your weight loss goals.

For additional tips, contact Lifelong Metabolic Center today.

If you’re on a journey to lose weight, bringing more salads into your diet is a game-changer. 

But what most people don’t know is that the right or wrong salad dressing can make or break your efforts.

Many store-bought dressings are loaded with unhealthy fats, sugars, and preservatives, which can totally sabotage the benefits of your healthy salad. 

In this blog, we’ll explore the best salad dressings for weight loss.

 

What to Look for in Healthy Salad Dressings

Salad dressings can add flavor, moisture, and nutrients to your salads, making them more tasty and satisfying.

But choosing the right dressing is essential for maintaining a healthy diet. 

When you’re at the salad dressing aisle, a good rule of thumb is to check the Nutrition Facts label and look for the following:

 

Low Calories

Most low-calorie salad dressings contain less than 50 calories per serving size (typically a tablespoon or two).

Certain creamy dressings contain more calories vs. a vinaigrette or balsamic dressing.

But, you might not have to cut out your high calorie dressings as long as you pay attention to portion control.

For example, you can use a smaller serving of calorie-dense ranch dressing than you would a light vinaigrette.

We still recommend looking for a low-calorie dressing to more easily track your calorie count and macros, especially if you’re trying to lose weight.

 

Low in Sugar

Check the label for added sugars and choose options with less than 2 g per serving.

 

Low in Sodium

Even the healthiest salad dressings in the grocery store have some sodium in them.

This is from the spices and herbs that add flavor to your bowl of greens. 

Amounts can vary depending on your needs, but try to look for dressings with less than 200 mg per serving.

 

Made with Healthy Fats

Avoid dressings with trans fats or hydrogenated oils. 

Instead, look for those made with extra-virgin olive oil, avocado oil, or flaxseed oil, which include good fats and nutrients.

 

Includes Natural Ingredients and Few Preservatives

The best salad dressings are made with real, natural ingredients, with as few preservatives as possible. 

Many store-bought salad dressings include some preservatives, as they help the dressing last longer on the shelves and in your refrigerator.

Some preservatives are healthier and more natural than others, such as vinegar and lemon juice.

 

The Best Salad Dressings for Weight Loss

Simple Girl

Simple Girl is our favorite salad dressing at Lifelong Metabolic Center. We use it for the first 3 phases of our weight loss program and recommend it for the 4th phase.

It’s low in calories, sugar, and sodium. It also contains healthy fats and is made with natural high-quality ingredients.

 

Annie’s

Annie’s Organics is a brand known for its clean ingredients that aren’t touched by pesticides or other unnatural chemicals.

It’s also known to have some of the healthiest options when it comes to store bought dressings.

 

Skinnygirl

Easily confused with Simple Girl but just as delicious. 

Skinnygirl is another brand that helps you dress your salad with fewer calories, less sugar and sodium, and a dose of healthy fats.

 

Homemade Oil and Vinegar Dressing

You can make healthy salad dressings at home using different oils and vinegars.

Use oil (i.e., extra-virgin olive oil, avocado oil, or soybean oils) and choose to mix with apple cider vinegar, balsamic vinegar, or red wine vinegar. 

You can also add a dash of pepper and/or salt to taste.

Regardless of the serving size and types of oils and vinegars used, you’ll want to use a ratio of 3 parts oil to 1 part vinegar. 

For example, if you use 1 tablespoon of oil, you’ll want to add 1/3 tablespoon of vinegar.

 

Conclusion

Choosing the best salad dressing for weight loss doesn’t mean sacrificing flavor. If you choose healthy store-bought options, you can enjoy delicious, satisfying salads that help you toward your weight loss goals. 

Experiment with different flavors and combinations to find your favorite go-to dressings, and enjoy the journey to a healthier you!

For additional assistance on how to find a healthy dressing for your needs, contact Dr. Amanda Borre at Lifelong Metabolic Center today.

Protein bars have become a staple in the diet of many individuals striving for weight loss. 

Protein bars can help you lose weight by promoting satiety (aka making you feel full) and preventing unhealthy snacking throughout the day.

Choosing the right protein bar can make a significant difference in your weight loss journey, and this blog’s goal is to show you what to look for in protein bars and provide recommendations.

 

Considerations for Healthy Protein Bars

If you’re trying to lose weight, look for the following when selecting the best protein bars:

 

High Protein Content

The primary purpose of a protein bar is to provide a substantial amount of protein. Look for bars that contain at least 10 grams of protein per serving.

This protein content is sufficient to promote muscle growth and repair while helping you feel fuller longer, reducing the likelihood of snacking on high-calorie foods.

Examples of protein sources in found snack bars:

• Soy protein
• Whey protein isolate
• Brown rice protein
• Pea protein
• Pumpkin seed protein

 

High in Fiber

Fiber plays a crucial role in weight management by promoting satiety and supporting digestive health. 

Look for protein bars that contain fiber-rich ingredients such as oats, nuts, seeds, or soluble fiber sources like chicory root fiber. Aim for bars with at least 3 grams of fiber per serving to aid in appetite control and digestion.

 

Low in Added Sugar and Carbs

While protein is essential, it’s crucial to keep an eye on the sugar and carbohydrate content of protein bars. Even nutrition bars that are marketed as healthy snacks may contain more sugar and carbs than you may think, so reading the Nutrition Facts label is a must.

Choose bars with minimal carbohydrates and added sugars. Instead, look for bars sweetened with natural sources like stevia or monk fruit.

 

Low Calorie Count

While protein bars make for a convenient snack, they shouldn’t be a calorie bomb. Avoid bars over 250 calories—those excess calories can derail your weight loss progress.

 

Limited Artificial Ingredients

Be mindful of artificial ingredients such as artificial sweeteners, colors, and preservatives. Opt for bars with natural ingredients and minimal additives.

 

Nutrient-Dense Additions

Many protein bars come fortified with additional vitamins and minerals. Consider bars that offer these extra benefits, as they can support overall health and well-being during your weight loss journey. However, ensure that the added nutrients align with your dietary needs and goals.

 

Best Protein Bars for Weight Loss

Not all protein bars are created equal, and that’s why we compiled a list of some of the best protein bars on the market:

 

Power Crunch Protein Bars

Power Crunch Protein Bars are great. They contain 13 grams of protein, taste great, and are like a light wafer cookie.

 

Fit Crunch Bars

Perfect for anyone with a sweet tooth, Fit Crunch Bars taste like candy bars—and they come with 16 grams of protein, guilt-free. Fit Crunch protein bars also come in two varieties: baked and wafer.

 

Quest Bars

Compared to the other brands, Quest Nutrition’s protein bars are higher in carbs but tend to have fewer calories per bar.

Take each brand’s chocolate peanut butter protein bars, for example:

• Power Crunch: 215 calories, 12g total carbohydrates
• Fit Crunch Wafer Protein Bar: 240 calories, 10g total carbohydrates
• Quest Protein Bar: 190 calories, 22g total carbohydrates

Additionally, Quest protein bars have 20 grams of protein — more than Power Crunch and Fit Crunch.

 

Conclusion

The next time you’re shopping in the snack bar aisle, keep an eye out for protein bar options that are high in protein and fiber; low in sugar, carbs, and calories; and include natural ingredients and vitamins and minerals.

For additional guidance, contact Lifelong Metabolic Center.