Maybe you meal-plan with discipline and exercise routinely… and yet your weight still isn’t coming off the way you’d hoped. One metabolism scientist is highlighting an important point for you to make a priority if you want to lose weight effectively. Unfortunately, for some people, this important nutrition tip may be easily overlooked.

Ben Bikman, PhD, leads a biology and physiology laboratory at Brigham Young University and is the author of Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease—and How to Fight It. Bikman’s research focuses largely on insulin resistance and the systemic diseases that are often related to weight gain and obesity.

RELATED: The One Vitamin Doctors Are Urging Everyone To Take Right Now

Bikman recently contributed content to the website for one local Salt Lake City television station, KSL.com. There, he discussed what he believes are keys to optimizing health, metabolism, and weight management.

Among his key tips, Bikman advised that getting enough sleep is important to managing weight because sleep helps the body regulate hormone levels. He also said regular exercise is necessary in any form that inspires you to move… but without quality sleep, exercise alone probably won’t deliver maximum benefit.

When it comes to diet, Bikman has spoken about one element of eating that he said is “absolutely essential” to successfully managing weight: Keeping blood glucose low.

Science has shown one reason for that is because when blood glucose—commonly known as “blood sugar”—is too high, the body has to find something to do with that extra sugar. At that stage, the excess sugar in the blood gets converted to fat.

Bikman suggests focusing diet on proteins and healthy fat, while limiting sugar consumption, can help keep blood glucose stable while helping you feel satiated and energized throughout the day.

A recent paper published in the Journal of the American College of Cardiology suggests that from childhood, it’s important to eat healthy and stay active in order to avoid metabolic dysfunction and endocrinological disorders, such as diabetes, later in life.

As you’re probably aware, maintaining a healthy weight isn’t only about look great. Read Secret Side Effects of Obesity, Says Science.

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Nothing screams “summer” like delicious mango recipes!

The fruit packs a bright, rich flavor, and the color of its flesh even looks like the sun.

But if you’re only enjoying this fruit on its own, you’re missing out on all the mango has to offer.

“Mango is a sweet fruit, but surprisingly versatile,” says Lindsey Janeiro, R.D.N., of Nutrition to Fit. “It, of course, can be eaten as is or added to fruit salads and smoothies,” she says, but you can also “add it to salads, and it makes fun a flavor addition to sauces like barbecue sauce and salsa.”

While mango is sweet, you don’t have to worry about its sugar content as long as you’re eating them in reasonable amounts.

“The sugar in mangos is naturally occurring, not added sugar,” explains Quyen Vu, M.S. Culinary Nutrition Specialist at Beachbody.

Whether you’re looking for a quick snack, a sensational smoothie, or a quick meal, here are some of our favorite mango recipes.

1. Mango Margarita Shakeology

A margarita you can feel good about? You’ll want to sign up to try that ASAP.

Mango and lime bring bright acidity to smooth, creamy almond milk and vanilla in this epically sippable shake.

You’re just 10 minutes from your first sip.

Get the recipe here.

Container Equivalents
½ Purple, 1 Red, ½ Orange, 1 tsp.

2B Mindset Plate It!This recipe makes a great breakfast option.

2. Mango Chicken Skewers

“Mangos give a floral, fruity, sweet taste that really balances the acidity and saltiness in savory recipes,” explains Vu.

On these skewers with chicken and red onion, it will transport you to the tropics.

Get the recipe here.

Container Equivalents
1 Green, 1 Purple, 1 Red, ½ tsp.

2B Mindset Plate It!
Add more veggies for a great lunch.

3. Coconut Mango Chia Pudding

“One cup of mango also has about 3 grams fiber, which helps regulate blood sugar,” explains Janeiro.

This recipe takes that one step further by pairing up mango and fiber-packed chia seeds.

With 11g of fiber per serving, this pudding will keep you full and focused until lunch.

Get the recipe here.

Container Equivalents
½ Yellow, 1 Purple, 1 Orange, 1 tsp.

2B Mindset Plate It!
An FFC as part of breakfast or lunch.

4. Cucumber, Watermelon, and Mango Salad with Mint

Cucumber, mango, and watermelon team up in this recipe to deliver a refreshing dose of vitamins; pre-cooked chicken checks the protein box.

The half-cup of mango in this recipe provides over a third of most adults’ daily vitamin C needs.

Get the recipe here.

Container Equivalents
1 Green, 1 Purple, 1 Red

2B Mindset Plate It!
Add more veggies to make a great lunch option.

5. Pineapple Mango Smoothie

Part creamsicle and part tropical vacation, this smoothie transports your taste buds and delivers 17 grams of protein.

It blends up in just five minutes, making it the perfect way to fuel up on the go.

Get the recipe here.

Container Equivalents
½ Purple, 1 Red

2B Mindset Plate It!
A great snacktional or enjoy it as part of breakfast.

6. Fish Tacos With Fresh Mango Avocado Salsa

Mango’s fiber-packed carbs plus the protein from fish and healthy fat from avocado balance your blood sugar and provide sustained energy without weighing you down.

Get the recipe here.

Container Equivalents
½ Green, ½ Red, 1 Yellow, ½ Blue

2B Mindset Plate It!
Enjoy as part of lunch.

7. Curried Quinoa and Peas with Cashew and Fresh Mango

This dish is a delicious introduction to protein-packed quinoa.

Curry, cilantro, and mango make sure every bite is overflowing with flavor, while cashews add texture.

If you want to turn it into a bigger meal, add some pre-cooked chicken for additional protein.

Get the recipe here.

Container Equivalents
1 Purple, 1½ Yellow, 1 Blue, ½ tsp.

2B Mindset Plate It!
Makes a great FFC side as part of breakfast or lunch.

How to Cut Mango

Whether you’re prepping for any of these mango recipes or enjoying the fruit by itself, here’s how to cut the perfect mango.

• Stand the mango up on its side so that the smallest end is on the cutting board.
• From this angle, you can imagine the flat, long pit in the middle of the mango.
• Cut from the top of the mango straight down along one side of the pit.
• Repeat with the other side.
• Trim the flesh off of the piece with the pit if you want extra.
• On each half of the mango, score the flesh with straight lines crosswise. (You’re trying to cut the meat of the fruit but not the skin underneath.)
• Invert the mango half by pressing on the skin of the mango in the middle of this section.
• Cut or peel the segments of flesh away from the mango skin.

Want more delicious recipes and expert nutrition tips? Head over to BODNutrition.com to learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

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