Author: blogs2025

If you’ve ever Googled ‘air up review’ in a bid to figure out whether these popular bottles are a health game-changer like they say they are or whether they’re just another influencer-fuelled gimmick, then you’re in the right place.

Because I’ve totally been the person that’s been frantically Googling ‘Air Up review’ in the hope of finding some answers.

You see, Air Up has been on my radar for a good few years now. I remember my niece getting one for Christmas around the time every teenage girl wanted one. My daughter who was in primary school at the time, saw her cousin with this magic bottle and immediately began lusting after one.

Now, not gonna lie, I was that mum who thought it was far too faddy, I didn’t really get it, couldn’t see what all the hype was about over what was essentially just a water bottle. And so she didn’t get one.

Until now.

Because the thing is my daughter doesn’t drink anywhere near as much as she should. A whole day can go by and she’s had maybe half a bottle’s worth of drink. It’s not enough. Especially in the heat. Which is rich coming from me, because I also don’t drink anywhere near enough.

According to government health advice, we should all be aiming to drink between 6-8 glasses of water a day – that’s about 2 to 2.5 litres. This amount can also include low fat milk, tea, coffee, and sugar free drinks. But of course, water is by far the healthiest option.

Let’s be honest though, drinking water is just a bit boring after a while, isn’t it?

And that’s exactly why I’m writing this Air Up review. I want to see whether Air Up will get me and my daughter drinking more water and figure out once and for all whether this is genuinely healthy flavoured water or all just hype.

How Does Air Up Flavour The Water?

Ah ha well the thing is, it doesn’t. Well, not exactly. You see Air Up isn’t about adding stuff to water, it’s all about tricking the brain into believing that the water you’re drinking has a taste.

I mean, what kind of magical sorcery is this!?!

At the risk of sounding clichéd… here comes the science bit:

Taste isn’t just a job for the tongue. Sure, our tongues help distinguish between sweet, salty, sour, bitter, and umami flavours, but we experience true flavour through our noses. If you’ve ever had a bad cold that leaves you with a blocked nose, you may have also noticed your taste goes too.

If you’re wondering what on earth I’m talking about, try this little experiment – hold your nose and then eat or drink something with a strong flavour. You won’t taste anything. Now release your nose and the flavour will come flooding back in. It’s a technique I used all the time as a kid when there was a dinner I didn’t like (new potatoes yuck!).

The process of tasting through your nose is known as retronasal olfaction and that’s exactly what Air Up uses to convince us that we’re drinking flavoured water. Or rather I should probably say ‘scented water’, because remember we’re not adding anything to the water as such, we’re just adding a scent that creates the illusion of flavour.

And the secret to this are the Air Up pods.

These little doughnut shaped scent pods are attached to the bottles so that when you drink water your nose smells the scent as you swallow. This scent travels to the olfactory region at the top of your nasal cavity and your brain then recognizes it as a taste. So although you’re drinking plain water, it tastes like it’s flavoured. Clever, huh?

So, now we know how it works, let’s take a look at a couple of the products in a bit more detail:

The Air Up tumbler is one of their newer products and I gotta say, I love it. Aside from looking super stylish I’ll always give extra brownie points to a product that is considerate of how it’s actually being used. Features like a slimmer base means it fits perfectly into cupholders and you gotta love a drinks container with a handle.

There are two different ways of drinking from the tumbler, you can either use the straw or there’s a traditional opening that you can sip from. But let me tell you more about the straw. You see the straw is where you attach the scent pod to. It simply inserts over and down the straw to sit snugly on top of the tumbler lid. Which means when you drink, the scent is in prime position of those nostrils of yours. Et voilà – flavoured water!

The tumbler holds 700ml of water, so basically you need to drink about 3 of these to hit your daily quota. And the double-wall vacuum insulation keeps water cold up to 24 hours, so in summer you’re sorted. Plus, you don’t need to stick to still water, you can also use sparkling water, which is great news if you’re a bit of a fizzy drinks fiend like me.

It’s currently available in either creamy white or soft lilac both of which are the perfect pastel tones to match your summer outfits and to take away on holiday with you.

From a mum’s point of view I want to know:

• Can it go in the dishwasher?
• Will it leak?
• How long do the pods last?

And the answer is yes it can go in the dishwasher, no it won’t leak, and the pods will flavour 15l of water so that’s about 20 tumblers’ worth. Happy days!

The Air Up Twist Pro is the one my daughter chose. Not gonna lie, the second I told her I was doing an Air Up review she’d pretty much hopped on the website, chosen what she wanted, picked the colour, and before I knew it, it was a done deal. She went for the lavender colourway because I mean why wouldn’t you, look at it it’s lush. But there are 9 other different colour options to choose from, so there’s bound to be a colour on there that works for you.

The bottle comes as either 600ml or 1000ml and you can also choose from Tritan or Steel versions. Like the tumbler, it is dishwasher safe and has a leak-proof design so you can bung it in your bag safe in the knowledge it won’t spill over any of your stuff. It also has a quick twist cap (hence the name Twist Pro) and a handy carry loop.

Each bottle/tumbler comes with 3 flavour pods included in the price. In this instance we had Lemon-Lime Soda, Cherry, and Blue Raspberry. If you want different flavours you can buy pods in packs of individual flavours or as variety packs and there are 25 different flavours to choose from. My personal fave is the Virgin Mojito, because after giving up alcohol 20 months ago I am no stranger to a Virgin Mojito and this proper hits the spot.

Now, if you want to get the best flavour from your Air Up the trick is to get water in your mouth first and then inhale. It took us a couple of go’s before figuring this out and at first my daughter was a little disappointed as she couldn’t taste anything other than water. But my advice is to persevere and you’ll get it. And when you do, you’ll know about it!

The other thing I feel it’s important to mention is that this is just a gentle touch of flavour. A cola scented Air Up pod is never going to taste exactly like cola. There’s a bit of a texture thing going on as well. Like I know all liquids are liquids, but for instance fruit juice and squash feels different in the mouth to water. So you need to get your head around this when you first try it.

Because the pods are scented, not flavoured, there’s no sugar or additives to worry about. The pods contain natural aromas from fruits, berries, herbs, and spices, which are blended together to create authentic tasting flavours. And it’s why Air Up can proudly state that they can give you the healthiest flavoured water out there… because it is just water

Air Up Review – Final Thoughts

Healthy flavoured water or just hype?

Look, I know the cynics among you are probs thinking jeez why spend 30 odd quid on a water bottle when you can just bung some slices of fruit and sprigs of herb into a jug of ice cold water and get healthy flavoured water that way. But the fact is, most of us won’t bother to do that. I know from my own personal experience of being someone who doesn’t drink enough water that it’s a struggle to even remember to drink let alone be expected to add garnishes!

Air Up have come up with a way for us to drink water that has a taste and I think that’s pretty remarkable. No calories, no nasties, just plain and simple water with some scentsational science.

So, has it made me and my daughter drink more water? Well yeah it has as it happens. She regularly reaches for her Air Up bottle and because the scent pods are so easy to take on and off (you just need to remember to keep them sealed in between uses so they don’t lose their scent) she can easily switch between flavours depending what mood she’s in.

And I am loving putting sparkling water in my tumbler. It kinda feels like I’m still getting the flavoured fizzy drinks I love, but without all the nasties.

So bearing all that in mind, no I don’t think it’s hype. There are lots of very good reasons why I’m pleased Air Up has entered our lives. Here’s to a healthy and hydrated summer!

*Products gifted for review.

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Do you have an Air Up bottle? If so I’d love to know your favourite flavour!

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Author Bio

Becky Stafferton is a full-time content creator, web publisher, and blogging coach. She continually strives to promote a realistic, sustainable and positive image of how to lead a healthy life. When she’s not writing she can be found running through muddy puddles, making lists of lists, having a good old moan, talking in funny voices to her dog, renovating her house in the country, and teaching others how to make money from their blogs.

When it comes to weight loss, what you eat plays a significant role. Exercise matters, but without the proper meals, your efforts can stall or even backfire. Yet, many people believe that healthy meals for weight loss are bland, repetitive, or too restrictive to enjoy.

The truth is that you can absolutely enjoy variety, taste, and nutrition while working toward your weight goals. With the right combinations of ingredients, balanced portions, and smart planning, your meals can support fat loss without making you feel deprived.

This article is your comprehensive guide to healthy meal suggestions to lose weight. It is backed by science, focused on balance, and designed for real life. No fads. No crash diets. Just clear, relatable information that helps you make better choices.

Understanding the Fundamentals of Weight Loss

Before we dive into meal ideas, it is crucial to understand how weight loss really works. Most people know about the “calories in vs. calories out” principle, but the process is influenced by more than just that equation. Hormones, sleep, stress, gut health, and food quality all play a role in how the body stores or sheds fat.

Key Points to Understand:

• Calorie Deficit is Crucial: You must consume fewer calories than you burn. It is important never to do this in a drastic manner because it could lead to the loss of beneficial nutrients.
• Protein and Fiber Matter: Meals high in protein and fiber keep you full longer and reduce the urge to snack.
• Quality over Quantity: Nutrient-dense foods are more filling and support overall health better than low-calorie, processed alternatives.
• The Gut Connection: A healthy gut microbiome improves digestion, energy use, and even hunger signals.

Weight loss is not about giving up everything you enjoy. It is about finding the right structure that makes your body work better, not harder.

Planning Healthy Meals for Weight Loss

Creating healthy meals for weight loss is a lot more than just cutting calories. It is about building meals that nourish your body while supporting your weight goals. The goal is to provide enough energy to function well throughout the day while also staying within a calorie range that promotes fat loss.

Here are some essential principles to keep in mind while planning meals:

Know your baseline requirements: Your calorie needs depend on your current weight, height, age, activity level, and metabolic health. For weight loss, aim for a mild deficit of 500–750 calories per day. It is enough to support gradual fat loss without compromising your energy or health.

1. Balance your micronutrients: A well-balanced meal includes lean protein (to support satiety and preserve muscle), fiber-rich carbs (to provide energy and promote digestion), and healthy fats (to support hormones and satiety).

2. Prioritize nutrient-dense foods: The best weight-loss meals are low in calories but high in nutrients. These foods offer essential vitamins, minerals, and antioxidants while helping control hunger.

3. Avoid highly processed options: Refined grains, packaged snacks, and sugary beverages often contain hidden calories and low nutritional value. Swapping processed foods with whole, minimally processed alternatives leads to more stable energy and fewer cravings.

4. Keep preparation practical and enjoyable: Your meal plan will likely not last if it feels like a burden. Choose meals that suit your cooking skills and lifestyle. 

5. Mind the timing: There is no universal best time to eat for weight loss, but consistency does matter. Try not to skip meals, especially breakfast, as this can lead to overeating later in the day. Eating at regular intervals helps stabilize energy and prevent impulsive snacking.

All this is easily achievable by reaching out to your HealthifyMe coaches. They will be able to determine your caloric needs and guide you in choosing the foods you need to consume and in the manner in which you need to consume them.

Nutritional Composition of Healthiest Meals for Losing Weight

The healthiest meals for weight loss should include a thoughtful mix of macronutrients and micronutrients. The nutritional composition of such meals focuses on satiety, balanced energy release, and long-term metabolic health. Rather than focusing only on calorie counts, you should consider the type and quality of foods on your plate. The combination of fiber, protein, healthy fats, and whole carbohydrates promotes fullness, supports muscle preservation, and avoids blood sugar spikes that can lead to overeating.

Here is what each key nutrient brings to the table:

Non-starchy Vegetables

These should form the largest portion of your plate, roughly 50%. They increase the volume on the plate without overloading calories and support digestion and gut health.

Lean Proteins

A palm-sized portion of lean protein (such as chicken breast, turkey, tofu, fish, or legumes) helps maintain muscle mass during weight loss. Protein is the most satiating macronutrient, which means it enables you to feel full longer and curbs cravings. It also plays a role in metabolic regulation.

Whole Grains or Complex Carbohydrates

Roughly 20–25% of your plate should include whole grains like brown rice, quinoa, or oats. These foods provide sustained energy, fiber, and essential nutrients, such as B vitamins and magnesium. Choosing whole grains over refined versions helps prevent insulin spikes and keeps hunger in check.

Healthy Fats

You should use healthy fats sparingly but intentionally. Avocados, olive oil, chia seeds, and nuts contain monounsaturated and polyunsaturated fats that support hormone production, brain health, and fat-soluble vitamin absorption. Including a small amount of healthy fat in each meal also improves satisfaction and flavor.

Hydration and Fiber

Meals that include water-dense foods (like cucumbers, tomatoes, or broth-based soups) and high-fiber ingredients (like lentils or flaxseed) help with digestion and fullness. Fiber slows digestion and moderates blood sugar, making it crucial in any weight loss plan.

Portion Awareness

A balanced plate typically follows the 50:25:25 rule. It means half vegetables, one-quarter protein, and one-quarter complex carbs. It ensures a steady energy supply, reduces the risk of overeating, and minimizes cravings between meals.

Healthy Food Ideas for Weight Loss

Below are 15 foods that are especially beneficial in a weight-loss meal plan. Each of these brings something unique to the table.

Eggs

Eggs are one of the most nutrient-dense and versatile foods available. They provide high-quality protein and healthy fats that keep you full for hours. Including eggs at breakfast can reduce mid-morning snacking. Studies show that egg-based meals improve satiety compared to carb-heavy alternatives. Plus, they are affordable and easy to prepare in multiple ways.

Leafy Greens

Spinach, kale, arugula, and Swiss chard are low in calories but packed with vitamins A, C, and K and folate. These greens are high in fiber and water, which promotes satiety and helps control calorie intake. They also pair well with lean proteins and healthy fats, which makes them an easy foundation for salads and stir-fries.

Greek Yogurt

Unlike regular yogurt, Greek yogurt is higher in protein, which aids in satiety and muscle preservation during weight loss. It also contains probiotics that support gut health. Choose plain, unsweetened varieties and pair them with fresh fruit or nuts for a balanced, high-protein snack or breakfast.

Salmon and Fatty Fish

Salmon, sardines, and mackerel are rich in omega-3 fatty acids and protein. That makes them excellent for weight loss. Omega-3s can reduce inflammation and improve metabolism. Fish is also very filling, which helps prevent overeating at subsequent meals. Grilled or baked fish can serve as the protein centerpiece in many balanced meals.

Chia Seeds

Chia seeds are a nutritional powerhouse. They absorb water to form a gel-like texture, expanding in the stomach and promoting fullness. High in fiber, protein, and omega-3s, they are easy to add to smoothies, yogurt, or oatmeal. Even a small serving supports gut health and helps curb hunger.

Whole Grains

Quinoa, oats, brown rice, and barley are fiber-rich and contain more protein than refined grains. Whole grains take longer to digest, which results in more stable blood sugar and prolonged satiety. Swapping white rice or bread with whole-grain alternatives is a simple way to support weight loss without drastic dietary changes.

Avocados

Avocados are calorie-dense, but their fiber and monounsaturated fats make them highly satiating. They help the body absorb fat-soluble vitamins and offer potassium and antioxidants. When eaten in moderation, avocados can enhance the flavor and nutrition of salads, toast, or grain bowls.

Beans and Lentils

Legumes are an excellent plant-based source of protein and fiber. They promote a steady energy release and reduce cravings by improving blood sugar control. You can add lentils and beans to soups, stews, salads, or grain dishes for a satisfying and nutrient-dense boost.

Nuts

Almonds, walnuts, pistachios, and cashews are rich in healthy fats, protein, and fiber. They are high in calories, so portion control matters. However, when you consume them mindfully, nuts support heart health and reduce hunger between meals. A small handful makes for an ideal snack.

Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and Brussels sprouts are filling, low-calorie options with cancer-fighting properties. They offer a combination of fiber, water, and compounds like sulforaphane that promote metabolic health. These veggies work well roasted, steamed, or added to grain bowls.

Fruits

Berries, apples, oranges, and grapes provide natural sugars, fiber, and antioxidants. They help satisfy sweet cravings without adding refined sugar. Fruits also help regulate digestion and support hydration. Whole fruits (rather than juices) are always the better choice for weight loss meals.

Tofu and Tempeh

These soy-based protein sources are plant-based alternatives to meat and are rich in both protein and healthy fats. They absorb flavors well, making them versatile for stir-fries, curries, and salads. Including tofu or tempeh can help diversify meals while keeping them weight-loss friendly.

Cottage Cheese

Low-fat cottage cheese is rich in casein protein, which digests slowly and supports overnight satiety. It is also a good source of calcium and vitamin B12. You can eat cottage cheese in savory or sweet flavors. It can work well as a snack, breakfast, or ingredient in savory bowls.

Sweet Potatoes

Rich in fiber and complex carbohydrates, sweet potatoes are a more nutrient-dense alternative to white potatoes. They contain beta-carotene and potassium and are lower on the glycemic index. Baked or roasted sweet potatoes can round out a balanced meal without spiking blood sugar.

Chicken Breast

Lean chicken breasts are high in protein and low in fat, making them a great choice for weight loss. They are so versatile that they can be added to salads, curries, soups, or even just grilled and baked.

Easy Healthy Meals for Weight Loss

Losing weight is not about eating less; it is about eating smart. A well-structured meal plan tailored to your needs and preferences can fuel your body while creating a sustainable calorie deficit. Whether you are vegetarian, vegan, non-vegetarian, diabetic, heart-conscious, or navigating menopause, there are delicious, nutrient-packed meal options to support your weight loss goals. Below, we have curated practical meal ideas for different lifestyles, helping you stay full, energized, and on track.

Vegetarian Meal Plan: Plant-Powered and Protein-Focused

A vegetarian diet can be a great route to weight loss when built around whole foods. The focus should be on protein-rich legumes, dairy, whole grains, and plenty of vegetables. These foods help maintain satiety and ensure nutritional adequacy. Skipping processed meat substitutes and sticking with natural sources of protein like lentils, paneer, and yogurt makes the meal plan more balanced and effective.

Sample Meal Plan

Meal 1 (Breakfast)

• Greek yogurt (unsweetened) with chia seeds, berries, and a drizzle of honey
• 1 slice of sprouted whole grain toast with avocado
• Herbal tea or warm lemon water

Meal 2 (Mid-Morning Snack)

• A small handful of almonds + 1 orange

Meal 3 (Lunch)

• Mixed vegetable stir-fry with paneer (grilled) over quinoa
• Side: Cucumber & tomato salad with olive oil & lemon dressing

Meal 4 (Afternoon Snack)

• Cottage cheese with flaxseeds and a few apple slices

Meal 5 (Dinner)

• Lentil & spinach soup
• Small baked sweet potato
• Steamed broccoli and cauliflower tossed with olive oil

Vegan Meal Plan: Whole Foods, Whole Nutrition

Going vegan does not mean compromising on taste or nutrition. A well-balanced vegan plan includes legumes, nuts, seeds, whole grains, and a rainbow of vegetables. These ingredients offer fiber, antioxidants, and plant-based proteins. These are all essential for fat loss and hormonal balance. Including fortified foods or B12 supplements is also vital for nutritional completeness. This meal plan provides satiety, flavor, and function.

Sample Meal Plan

Meal 1 (Breakfast)

• Overnight oats with unsweetened almond milk, chia seeds, walnuts, and blueberries
• Green smoothie (spinach, cucumber, lime, flaxseed, and mint)

Meal 2 (Mid-Morning Snack)

• 1 banana + 1 tbsp peanut butter

Meal 3 (Lunch)

• Chickpea & kale salad with tahini dressing
• Quinoa with roasted vegetables (zucchini, bell peppers, onions)

Meal 4 (Afternoon Snack)

• Edamame with sea salt + 1 mandarin

Meal 5 (Dinner)

• Stir-fried tofu with bok choy and mushrooms
• Brown rice with sesame seeds
• Side: Kimchi or sauerkraut (for gut health)

Non-Vegetarian Meal Plan: Lean Protein with Whole Foods

Non-vegetarian meal plans offer high bioavailable protein from sources like poultry, fish, and eggs. When paired with whole grains and vegetables, they form meals that help build lean muscle and burn fat more efficiently. Cooking methods like baking, grilling, or steaming preserve nutrients and reduce unnecessary calories. A healthy plan emphasizes quality over quantity to aid effective weight management.

Sample Meal Plan

Meal 1 (Breakfast)

• 2 boiled eggs + sautéed spinach and mushrooms
• 1 slice whole-grain toast
• Black coffee or green tea

Meal 2 (Mid-Morning Snack)

• Greek yogurt with pumpkin seeds and a few strawberries

Meal 3 (Lunch)

• Grilled chicken breast
• Steamed broccoli and carrots
• ½ cup cooked brown rice or quinoa
• Side: Mixed green salad with olive oil

Meal 4 (Afternoon Snack)

• 1 boiled egg + cucumber sticks

Meal 5 (Dinner)

• Baked salmon with garlic and lemon
• Roasted Brussels sprouts and asparagus
• Small baked sweet potato

Diabetes-Friendly Meal Plan: Glycemic Control and Nutrition

Weight loss can improve blood sugar control and insulin sensitivity for individuals managing diabetes. Your meal plan should emphasize fiber-rich, low-glycemic foods that stabilize blood sugar and promote satiety. Meals should avoid refined carbs and excess sugar, focusing on whole grains, legumes, vegetables, and healthy fats. Your meals should support slow and steady weight loss without blood sugar spikes.

Sample Meal Plan

Meal 1 (Breakfast)

• Scrambled eggs with spinach and tomatoes
• 1 slice whole-grain toast
• Herbal tea

Meal 2 (Mid-Morning Snack)

Meal 3 (Lunch)

• Grilled tofu or fish
• Large salad (leafy greens, cucumbers, bell peppers) with olive oil
• ½ cup cooked quinoa or lentils

Meal 4 (Afternoon Snack)

• Celery sticks with hummus

Meal 5 (Dinner)

• Zucchini noodles with lentil-tomato sauce
• Roasted cauliflower
• Small portion of brown rice (optional)

Note: Emphasis on low-GI foods, protein, fiber, and avoiding blood sugar spikes.

Menopause Meal Plan: Hormone-Supportive and Satiating

Weight loss during menopause can be tricky due to hormonal shifts, reduced metabolic rate, and muscle loss. Your meal plan should include nutrient-dense foods like soy, legumes, dairy alternatives, and leafy greens rich in calcium, vitamin D, and magnesium to support bone and hormonal health. The meals aim to manage appetite, maintain lean mass, and promote gradual fat loss while reducing menopausal symptoms.

Sample Meal Plan

Meal 1 (Breakfast)

• Chia seed pudding with unsweetened almond milk, flaxseed, and mixed berries
• Herbal tea with turmeric and ginger

Meal 2 (Mid-Morning Snack)

Meal 3 (Lunch)

• Tempeh and mixed vegetable stir-fry
• ½ cup cooked farro or quinoa
• Side: Steamed kale with sesame dressing

Meal 4 (Afternoon Snack)

• Fortified plant-based yogurt (calcium + B12) with walnuts

Meal 5 (Dinner)

• Lentil & vegetable stew
• Side salad (arugula, avocado, cherry tomatoes)
• Small serving of roasted sweet potato

Note: Includes calcium, magnesium, and phytoestrogens (from soy and flax) for hormonal balance and bone support.

HealthifyMe Note

When it comes to weight loss, most people focus on cutting calories, eliminating carbs, or trying the latest fad. But the real game-changer lies in understanding how your meals affect your body and mind. As a nutritionist, I have seen time and again that the best results come not from extreme restrictions but from informed and enjoyable eating. The meals you choose should not only be nutrient-rich but should also work for you. Your schedule, your cravings, and your lifestyle are also important. Think of your plate as a toolkit: a balance of lean proteins, fiber, good fats, and color. And do not shy away from experimenting with spices, textures, or cultural staples. A little creativity can turn a “diet meal” into your favorite comfort food. Remember, fat loss is not about denial; it is about design. Design your meals with intention, and the results will follow.

The Final Word

Weight loss is not a one-size-fits-all journey, and your meals should reflect that. Whether you are managing your blood sugar, navigating menopause, or simply looking to shed a few pounds, healthy meals for weight loss are all about balance, nutrition, and satisfaction. From plant-based bowls to lean protein plates, the options are varied and delicious. With a bit of planning and awareness, even your busiest days can include fat-burning recipes for dinner or a healthy supper idea for weight loss.

It is no secret that eating right goes beyond calories. HealthifyMe’s AI-powered Smart Plan does more than track. HealthifyMe’s Gen AI learns your body and adapts with you. With AI Coach Ria, you can explore over 10,000 weight-loss dinner recipes, personalized diet meals, and intelligent feedback on every bite. Whether you need healthy eating ideas to lose weight or support in building sustainable weight loss dinners, there is a path made just for you.

Frequently Asked Questions (FAQs)

Research Sources

1. Healthy Eating Plan

2. Weight Loss and Maintenance Strategies

3. Healthy Eating Plate – The Nutrition Source

4. Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults—A Crossover Study

5. The effects of the combination of egg and fiber on appetite, glycemic response, and food intake in normal-weight adults – a randomized, controlled, crossover trial

6. Effects of thylakoid intake on appetite and weight loss: a systematic review

7. Seafood intake and the development of obesity, insulin resistance, and type 2 diabetes

8. Potato resistant starch inhibits diet-induced obesity by modifying the composition of intestinal microbiota and their metabolites in obese mice

9. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate

10. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein

11. Nuts as a Part of Dietary Strategy to Improve Metabolic Biomarkers: A Narrative Review

12. Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial

13. Chia seeds (Salvia Hispanica L.) added to yogurt reduce short-term food intake and increase satiety: a randomised controlled trial

14. Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets

15. Low-Calorie Vegetarian Versus Mediterranean Diets for Reducing Body Weight and Improving Cardiovascular Risk Profile: CARDIVEG Study (Cardiovascular Prevention With Vegetarian Diet)

16. American Diabetes Association – Weight Loss

17. A Clinician’s Guide to Healthy Eating for Cardiovascular Disease Prevention

18. Changes in body composition and weight during the menopause transition

Sometimes You Have to Side-Step to Move Forward

March 30, 2021 –

Sometimes you have to side-step in order to move forward.

Read that again.

I was on the phone the other day with my brother from another mother, @sambrownstrength, & we were chatting about the last year, trusting the process with my training, & my client’s journeys as well.

He said, ya know, sometimes you have to side-step in order to move forward.

How often in life do we have a plan, but life throws a step off to the side that you have to walk on before you can continue forward.

It happens in so many areas of our every day but especially in a fitness journey.

Trust me, last year when I went from deadlifts to only bird dogs & bridges, I was frustrated. 

I can do more but my body didn’t need more, it needed different. It needed a side-step & a refocus so that I didn’t keep making myself feel worse.

I had to strengthen the small things on that side-step in order to move forward.

At the time, being so frustrated that I had to side step, but now knowing that I went through that to grow from not only for myself, but for my clients.

We all have different experiences yet many are the same.

My side step may look different than yours, but it’s there for the purpose of growing & learning if we let it.

Once you take on the side step, see what’s it’s there for. Often times the frustration takes over, but look through that feeling to see what the lesson may be.

A year later, I’m so glad I took that side-step. 

It led me to therapy which led me to building a team around me to help my journey forward. 

That side-step led me to a better relationship with myself.

It helped me take a step outside of myself & see the areas I needed to address with myself so I could show up for others even better.

Sometimes we feel that we need to do everything alone in order to move forward, but reaching out for help only led me in a stronger direction than where I could’ve been by myself.

Trust the side-step.

Always a shout out to my friends at adidas, who I’m so thankful to be an Ambassador for, for these beautiful spring looks that make getting outside THAT much easier!

Getting outside will do WONDERS for our mental state, especially during that time that I was going through last year, being outside was such an important part of my journey.

Pictures by my girl Mikayla.