Skip to content
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

15 Things to Eat on GLP-1 Medicines to Get Amazing Results

These foods encourage weight loss.

FACT CHECKED BY Christopher Roback
Close-up portrait of nice attractive lovely sweet girlish funny feminine funky cheerful straight-haired girl licking silver spoon lunch dinner isolated on bright vivid shine green turquoise background
Shutterstock
FACT CHECKED BY Christopher Roback

GLP-1 medications such as Ozempic work by helping to keep blood sugar levels in check, and blunting appetite. “Everyone’s hearing about this drug these days,” W. Scott Butsch, MD, MSC, tells Cleveland Clinic. “People are excited. We finally have medications that are highly effective in treating obesity for the long term, and it’s a game-changer.” While there is no specific “Ozempic diet”, eating a healthy, balanced diet full of whole foods that don’t spike blood sugar is ideal, and will only encourage more weight loss and overall health. Here are 15 foods to always keep in rotation while taking Ozempic.


Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

Avocados are high in healthy fats and fiber. “Avocados, which are rich in healthy unsaturated fatty acids, micronutrients, and fiber, have been shown to improve post-meal blood glucose and insulin concentrations,” Kathy Beerman, PhD, tells the American Society For Nutrition. “Study results showed that daily avocado intake for 12 weeks had beneficial effects on blood glucose.”

Fatty Fish

Grilled sardineShutterstock

Fatty fish is a great choice of protein for a low-inflammation, diabetes-friendly diet. “Omega-3 fats may help to reduce the risk of heart disease and inflammation,” says the American Diabetes Association. “Fish high in these healthy fats are sometimes referred to as ‘fatty fish.’ Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout and albacore tuna.”

Healthy Nuts

Bowl,Of,Walnuts,And,Red,Apples,On,Wooden,Table.,HealthyShutterstock

Nuts have protein and healthy fats. “An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger,” says the American Diabetes Association. “In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.”

RELATED: 20 Things to Avoid While on Ozempic

Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Blueberries are a healthy, nutritious snack. “The advantage of eating a low-carbohydrate fruit is that you can eat a bigger portion,” M. Regina Castro, MD, tells the Mayo Clinic. “But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.”

Broccoli

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Research shows broccoli can help reduce blood sugar. The magic ingredient? Sulforaphane.

"There are strong indications that this can become a valuable supplement to existing medication," says Anders Rosengren, Docent in Metabolic Physiology at the University of Gothenburg.

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

Eggs

Chicken eggs in sack bag on black background.Shutterstock

Eggs are rich in protein and healthy fats. "Even for my patients with high cholesterol, I don't tell them to avoid eggs," Dr. Helen Delichatsios, an assistant professor of medicine at Harvard Medical School, tells Harvard Health. "I'm fine with an egg a day on average, as long as it's not accompanied by bacon, hash browns, muffins, and the like."

Water

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

“Water can suppress your appetite and maybe boost your metabolism for a short amount of time,” says UnityPoint Health. “Research suggests the more hydrated you are, the better able your body is at just about everything from thinking to making exercise easier.”

RELATED: 20 Possible Ozempic Side Effects

Brussels Sprouts

Brussels,Sprouts,Roasted,vegetableShutterstock

“Brussels sprouts contain phytonutrients, plant-based compounds that lower inflammation and reduce cancer risk,” Emily Weeks, RDN, LD, tells Diabetes Food Hub. “They also contain nutrients that help to maintain healthy blood sugar (blood glucose) and blood pressure. One cup of sprouts also has three grams of plant-based protein.”

Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Strawberries are nutritious, delicious, and low-calorie. “As sweet as they taste, strawberries contain the lowest amount of sugar per serving,” says St. Vincent’s Medical Center. “Research shows they help the body better use insulin, lowering the amount needed to manage your blood sugar after a meal. Raspberries are also loaded with fiber and low in sugar.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Whole Grains

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

“Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate,” says the American Diabetes Association. “They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.”

Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Tomatoes are a great choice on a whole foods, lower-sugar diet. “Tomatoes, similar to carrots, are considered a non-starchy vegetable in meal planning for diabetes,” Pam Noonan, MS, RN, CDE, tells Sutter Health. “This means that the amount of naturally occurring sugar is minimal in a serving. The bottom line is that tomatoes are not high in total carbohydrates or sugar and are an excellent source of B vitamins like folate, and vitamins A, C, E and K.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Extra Virgin Olive Oil

Olive oil and olives, bread with oil.Testing fresh mediterranean extra virgin olive oil.Shutterstock

Extra virgin olive oil is considered one of the “healthy” fats. Research shows that olive oil can actually lower blood glucose and cholesterol. “Lowering blood glucose and cholesterol may be useful to reduce the negative effects of glucose and cholesterol on the cardiovascular system,” says Francesco Violo from Sapienza University.

Greek Yogurt

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

Greek yogurt is full of protein and calcium. “You may have heard that milk and yogurt can help build strong bones and teeth,” says the American Diabetes Association. “In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.”

Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

Legumes are a delicious, weight-loss-friendly choice. “Let's clarify that we're talking about beans, folks,” Monique Tello, MD, MPH, tells Harvard Health. “Beans, lentils, peas, chickpeas, it's all good… and good for you. Legumes are amazingly nutritious, high in protein and fiber, low in fat, and low in glycemic load.”

RELATED: 15 Foods to Avoid if You Want to Have a Flat Stomach

Cauliflower

Fresh cauliflower on wooden tableShutterstock

“A good alternative to potatoes as a side dish are beans or cauliflower rice, a popular culinary newcomer,” says the American Medical Association. “The glycemic load is much lower, and cauliflower includes several key nutrients.”

💪🔥Body Booster: Eat whole foods with plenty of lean proteins and healthy fats. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Dr. Meghan Garcia-Webb Weight Medicine with Dr. Meghan MD
Copyright Dr. Meghan Garcia-Webb/YouTube
Evidence-Based

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

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

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

Most of us have heard about GLP-1 medications and their impressive weight loss results. But beyond shedding pounds, these drugs are delivering surprising benefits that many patients never expected. Dr. Meghan Garcia-Webb, a Boston-based physician who has guided hundreds through their weight loss journeys, shares the unexpected advantages she's witnessed firsthand. Discover these "bonus benefits" that might make your GLP-1 experience even more rewarding.

Diminished Interest in Alcohol

Many patients experience a surprising shift in their relationship with alcohol while on GLP-1 medications. Dr. Meghan notes that numerous individuals report their interest in drinking simply fades away. "Some people they're like, yeah, I just don't even want to drink anymore," she explains in her post. What was once an eight on their interest scale might drop to a three, taking up less mental space altogether. This change likely stems from how GLP-1 medications affect the brain's reward circuitry, making both food and alcohol less entertaining for many users.

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

Controlled Overeating Tendencies

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

For those who struggled with out-of-control eating patterns, GLP-1 medications offer welcome relief. Dr. Meghan points out that patients who previously might have been candidates for medications like Vyvanse to treat compulsive overeating often find significant improvement with GLP-1 treatments. "They might really notice that that's just less of an issue for them," she shares. While it's difficult to predict exactly who will experience this benefit, it represents a life-changing advantage for those who do.

Reduced Inflammatory Pain

Fitness, woman and elbow in pain, injury or sports accident of runner suffering in joint ache outdoors. Athletic female holding painful area of muscle, inflammation or broken bone in discomfort8 Anti-Inflammatory Foods Doctors Recommend for Joint PainShutterstock

Your body fat does more than store energy—it functions as its own hormone-producing organ that can trigger inflammation. "Adipose tissue or fatty tissue essentially functions as its own endocrine organ, and it can have quite an inflammatory effect if there is a lot of it," Dr. Meghan explains. As GLP-1 medications help reduce body fat, many patients experience a welcome decrease in chronic inflammatory pain. This improvement in quality of life goes far beyond the scale, offering relief that impacts daily functioning.

Protection Against Fatty Liver Disease

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Recent research reveals GLP-1 medications may significantly reduce the progression from fatty liver disease to cirrhosis. Dr. Meghan emphasizes the importance of this finding: "That's huge because fatty liver disease can be a significant driver of cirrhosis or end-stage liver disease." With fatty liver disease affecting millions, this protective benefit represents a major advancement in preventing serious liver complications that could otherwise require transplantation.

RELATED: 20 Possible Ozempic Side Effects

Improved Sleep Apnea Outcomes

Cpap machine, Woman using sleeping sleep apnea

Shutterstock

Sleep apnea sufferers have another reason to consider GLP-1 medications. "There was another study that came out about the effect of tirzepatide on people who had sleep apnea and how it really decreases the health burdens associated with that disease," Dr. Meghan shares. This improvement means better sleep quality, reduced cardiovascular risks, and enhanced daily energy levels for those struggling with this common but serious condition. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

Shutterstock

When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED: 20 Possible Ozempic Side Effects

How to access discounted medications

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,Does​ How Much Lysine You Need DailyShutterstock

Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

Shutterstock

These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

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

The bottom line on GLP success

lifestyle concept - beautiful happy woman enjoying summer outdoors, success, celebrate

Shutterstock

Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Evidence-Based

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

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

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

If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.


Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Power Up Your Protein

Saucepan with boiling eggs on a gas stoveShutterstock

"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED: 20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

Spoon with thermostat yogurt in a girl's handShutterstock

Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

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

Your Path to Sustainable Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Dr. Kate Lyzenga-Dean
Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels
Copyright drkateld/Instagram
Evidence-Based

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

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

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

We all struggle with weight management at some point in our lives, especially with the constant bombardment of processed foods and stressful modern lifestyles. Dr. Kate Lyzenga-Dean, an expert in Integrative and Functional Medicine with over a decade of experience, understands this challenge intimately. After battling severe stress-induced health issues during her medical studies, she dedicated her career to uncovering the root causes of chronic diseases. "Science is proving again and again that the old simplistic model of calorie in calorie out simply does not work for most women, especially as we age," explains Dr. Lyzenga-Dean. Read on to discover natural alternatives that could help you manage your weight without expensive medications or their side effects.

The Weight Loss Challenge

Nearly half of all Americans—over 165 million people—are actively trying to lose weight right now. Fat loss is especially challenging for women, who face unique hormonal battles. "We're constantly bombarded by cheap, convenient, ultra-processed, food-like products. We're addicted to sugar. We're practically bathing in estrogenic chemicals that throw off our hormonal balance," Dr. Lyzenga-Dean points out in her recent post. These factors, combined with constant stress, make achieving and maintaining a healthy weight increasingly difficult.

Hormones: The Hidden Weight Loss Factor

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Weight loss resistance often stems from hormonal imbalances rather than lack of discipline or willpower. Dr. Lyzenga-Dean explains, "The way your body carries weight, responds to the food you eat, and tolerates exercise is hugely influenced by hormones, including leptin, cortisol, insulin, estrogen, ghrelin, and of course, glucagon-like peptide 1." These hormones work together to regulate numerous bodily processes, including weight management and fat percentage. Understanding how GLP-1 works can provide insights into more natural approaches to weight management.

How GLP-1 Agonists Work

woman eating lunch outdoor, fork, dinner, restaurant

Shutterstock

GLP-1 is produced in your gut when you eat, with certain foods triggering higher production than others. "GLP-1 then sends a signal to your pancreas that causes the release of insulin, which tells your cells to take in glucose from your blood, lowering your blood sugar," says Dr. Lyzenga-Dean. This explains why GLP-1 agonist medications were initially developed for type 2 diabetes treatment. The hormone also enhances feelings of fullness by activating certain brain areas and slows down gastric emptying, helping you feel satisfied longer.

Medications vs. Natural Alternatives

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

While medications like Ozempic are popular, Dr. Lyzenga-Dean highlights several drawbacks: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria, usually advanced diabetes." Additionally, these medications often require lifelong use to maintain results and can cause serious digestive side effects. According to Dr. Lyzenga-Dean, "One study reported that 50% of patients taking GLP-1 agonists experienced nausea while taking them."

The Rebound Effect

Obese Woman with fat upset bored of dieting Weight loss fail  Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Discontinuing GLP-1 medications often leads to weight regain. "A 2022 study showed that participants who discontinued GLP-1 agonist treatment gained most of their weight back within one year," Dr. Lyzenga-Dean reveals. This happens because medications don't address why your body isn't producing enough GLP-1 naturally. However, supporting your body's natural GLP-1 production can help with weight loss, blood sugar balance, disease prevention, and even digestive health.

Healthy Fats Boost GLP-1

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

Increasing healthy fat intake is one of the quickest ways to balance blood sugar. "I know it sounds strange, but often you need to eat more fat to lose fat," suggests Dr. Lyzenga-Dean. This works because unsaturated, long-chain fatty acids strongly stimulate GLP-1 release from the gut. Foods rich in these healthy fats include nuts, seeds, olive oil, certain fish, and avocados. Dr. Lyzenga-Dean notes that research shows "GLP-1 concentrations went up following the addition of 85 grams of pistachios to a carb-heavy meal in overweight and prediabetic adults."

The Mediterranean Connection

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

The Mediterranean diet, particularly its olive oil component, shows promising effects on GLP-1 levels. "Another study showed that eating a Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," says Dr. Lyzenga-Dean. This natural approach helps increase post-meal satisfaction, decrease appetite for better portion control, and maintain steady blood sugar levels—all contributing to sustainable fat loss and prevention of metabolic disorders.

Protein-Rich Foods Support GLP-1

Fresh chicken eggs​7. EggsShutterstock

Similar to healthy fats, protein-rich meals stimulate GLP-1 secretion better than carbohydrate-heavy options. "Eggs are high in unsaturated fats, protein, and a unique and helpful micronutrient called choline, which helps balance blood sugar," Dr. Lyzenga-Dean points out. Research also shows that plain yogurt significantly increases GLP-1 production in the gut. Even if you don't tolerate these specific foods, the general principle applies: adequate whole-food protein intake supports GLP-1 hormone production and weight loss.

Flavonoids: Nature's GLP-1 Boosters

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,Rhizome​TurmericShutterstock

Beyond macronutrients, certain micronutrients and bioactive compounds can enhance GLP-1 production. Dr. Lyzenga-Dean explains, "Flavonoids are a family of compounds that have been shown to be particularly effective at increasing GLP-1 hormone production from the gut." Common sources include curcumin from turmeric, cinnamon, rosemary, and EGCG from green tea. For noticeable effects, these compounds often need to be concentrated in supplement form to achieve therapeutic dosages.

Berberine: "Nature's Ozempic"

Close,Up,Of,Berberine,Supplement,Capsules​Natural Booster #4: BerberineShutterstock

Berberine, a plant-based phytonutrient, has gained attention as a natural GLP-1 booster. "This plant-based phytonutrient is already well studied as a treatment for metabolic syndrome," says Dr. Lyzenga-Dean. Metabolic syndrome encompasses various conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels—precursors to many leading causes of death. Dr. Lyzenga-Dean notes that "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Your Microbiome and GLP-1

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.​Natural Booster #5: Gut-Supporting ProbioticsShutterstock

Perhaps the most fundamental way to influence GLP-1 production is through your gut microbiome. "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids," explains Dr. Lyzenga-Dean. One such fatty acid, butyrate, raises GLP-1 levels. Bacteria like Akkermansia produce butyrate and, according to Dr. Lyzenga-Dean, research shows they also "increased thermogenesis, one of the ways that your body burns off fat." Supporting these beneficial bacteria through probiotics and prebiotics can effectively boost natural GLP-1 production.

Polyphenols and Prebiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

To cultivate beneficial bacteria that support GLP-1 production, consider incorporating polyphenol-rich foods. "You can support the growth of Akkermansia in your intestines with a type of prebiotic called polyphenols. The ones found in pomegranate are especially good," advises Dr. Lyzenga-Dean. Taking specific probiotic strains can also help, particularly if testing reveals low levels of these beneficial bacteria in your gut microbiome.

Combining Natural GLP-1 Strategies

Hands holding yellow capsules, curcuma, berberine.Shutterstock

The advantage of natural GLP-1 boosters is that multiple approaches can be combined safely. "Because they come from food, supplements like berberine, flavonoids, and special probiotics are remarkably safe and have very low incidence of side effects," Dr. Lyzenga-Dean reassures. While they won't transform your body overnight or instantly eliminate cravings, these natural approaches address the root causes of weight issues and, alongside personalized dietary and lifestyle changes, can deliver sustainable results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Diet. Nutrition. Healthy Eating, Lifestyle. Close Up Of Happy Smiling Woman Taking Pill With Cod Liver Oil Omega-3 In Morning. Vitamin D, E, A Fish Oil Capsules
Shutterstock
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you taking GLP-1 medication and want to maximize results while minimizing side effects? You should consider taking supplements. Kristin Kirkpatrick, MS, RDN, is a Dietitian at the Cleveland Clinic Department of Wellness and Preventive Medicine. We recently asked her for her supplement recommendations for people on weight loss drugs, and she revealed her top five. “While choosing supplements, work with your health care provider on things like proper dose, contraindications, and preferred brands,” she specifies.

Creatine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

Creatine is GLP’s “best friend,” per Kirkpatrick. “That’s because creatine has been associated with enhanced muscle health (not to mention better brain health, cardiovascular health, and even hormonal health). Since one of the primary concerns of GLP-1 is the potential loss of lean muscle mass, optimizing protein intake, resistance training, and appropriate supplementation like creatine can all be ways to help protect muscle, ensuring fat loss rather than muscle loss,” she says. Maintaining muscle may also help offset the risk of weight gain after discontinuation. “I recommend Creatine HCL to my patients, as it tends to offer better bioavailability with fewer side effects, such as gastrointestinal discomfort.”

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

Omega-3 Fatty Acids

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

“Keeping your omega-3 levels in an appropriate range is important for mental health, cognition, and heart health. Since GLP-1 medications often lead to reduced food intake, we may risk not having adequate levels. Therefore, I ask my patients to consider a DHA/EPA supplement as well as increased attention to foods high in omega 3s like walnuts, fatty wild fish, and flax seed,” she says.

General Multi-Vitamin

Closeup unrecognizable caucasian woman holding omega-3 fish oil capsules in hands and vitamins​The 1 Vitamin for Nerve HealthShutterstock

“Due to reduced food intake on GLPs, there’s an increased risk of missing out on essential vitamins or minerals,” Kirkpatrick explains. “While a multivitamin is not an insurance policy for a poor diet, it can help to ensure adequate levels of key nutrients like B12, calcium, zinc, etc. that may be lacking.”

RELATED: 20 Possible Ozempic Side Effects

Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Maintaining higher vitamin D levels is a good idea when you’re both on and off GLPs. Vitamin D plays a role in immune function, helps reduce the likelihood of some chronic diseases and contributes to even better mental health. Since food is often a lousy delivery source of vitamin D, and the UV rays of the sun (an optimal source) can either pose health risks or be insufficient based on geographic location, a supplement is often warranted,” Kirkpatrick maintains.

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

Probiotics and Prebiotics

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.​Probiotic Foods: KombuchaShutterstock

“A lack of fiber while on GLPs could potentially impact the microbiome. Constipation and diarrhea are side effects that some of my patients may encounter, which pose their own gut health risk,” says Kirkpatrick. “A probiotic and/or prebiotic can give the gut a boost it needs to keep gut health in check.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week