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I’m a Doctor and This Why You Should Follow 30-30-3 Every Day

Dr. Amy Shah reveals the recipe for balancing hormones in your 30s, 40s, and 50s.

FACT CHECKED BY Christopher Roback
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.

Amy_Shah_MD_fastingmd5
FACT CHECKED BY Christopher Roback
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.

The diet you maintained in your 20s and 30s likely won’t work for you later in life. Amy Shah, MD, is a double-board-certified doctor and nutritionist based in Glendale, Arizona—Shah, who specializes in clinical medicine and allergy/immunology. In a viral video, she reveals her 30-30-3 nutrition concept, promising that it is the ultimate game-changer. “It’s a shame. We should’ve learned about this nutrition concept in elementary school,” she captioned the viral Instagram post. Here is what you need to know about it.


Women Over 35 Need to Prioritize Nutrition and Lifestyle

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

“Women over 35 should be counseled on their changing hormones over the next 20 years. As Microbiome changes, it’s more important than ever to focus on nutrition and lifestyle,” she continues in the caption. “I want my daughter to know that strong bones, strong muscles, and a strong mind and spirit come from a foundation of good habits and good nutrition. How can we be our best if we don’t do the things that are obvious?”

It’s Not So Obvious

,Doctor,Hospital,medical, dr, happyShutterstock

Shah’s daughter plays a starring role in the viral video. At the start of the clip, Shah's daughter asks, “What is obvious to a doctor and nutritionist specialist that is not obvious to other people?”

30 Grams of Protein in Your First Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

The first 30 stands for 30 grams of [protein in your first meal. “When you have protein in your first meal, it's a way to improve gut health, curb cravings, and balance blood sugar—all of which become disrupted during perimenopause,” she tells Newsweek.

RELATED: I Lost 135 Pounds by Eating More and Walking

30 Grams of Fiber Throughout the Day

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

30 Grams of Fiber Throughout the Day: Next, she says that 30 grams of fiber throughout the day is crucial for maintaining a healthy gut microbiome. “Thirty grams of fiber is the amount recommended by doctors to 'feed' our good gut bacteria and maintain good health,” she says.

Three Probiotic Foods Daily

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

And finally, she recommends three probiotic foods every day, explaining that they help balance the gut. 3. She recommends yogurt, kefir, and sauerkraut.

Use This as Your Diet “Framework

Pizza time. Young beautiful couple in kitchen. Family of two preparing food. Couple making delicious pizza. Man grating cheese. Nice loft interior with light bulbsShutterstock

Use this to formulate your diet. “This is a framework of how you should be eating every day for optimal health,” she says during the clip.

She Also Recommends Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

In another post, she explains why you should walk on an incline. “You can raise up the incline, and now it counts as some of your muscle training, provides you with the equivalent calorie burn of a run or HIIT but with less of that cortisol elevation & stress on your joints,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Becomes More Important in Your Late 30s, 40s, and 50s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

“As you move through perimenopause in your late 30s, 40s, and 50s, you may notice that things that didn’t stress you out before now do— it’s not just in your head. We become less cortisol resilient through these perimenopausal years,” she says.

It Helps Regulate Cortisol Levels

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“I personally have always had issues managing my cortisol throughout medical school and my training, and as I moved into perimenopause, I noticed that my workouts were less effective, I was so much more depleted, and I had trouble sleeping, which is a sign for me when my cortisol is dysregulated,” she says.

RELATED: 15 Best Banana Recipes For Weight Loss

Start Small and Work Your Way Up

Smiling cheerful beautiful blonde caucasian mature woman looking at the camera while walking in city public forest wood park.Shutterstock

She recommends starting small and working your way up. “Try walking at a small incline in the beginning for 30 minutes and then move up to 10 to 12% at 3 mph 3-5x/week,” she says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

FACT CHECKED BY Christopher Roback
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.

The diet you maintained in your 20s and 30s likely won’t work for you later in life. Amy Shah, MD, is a double-board-certified doctor and nutritionist based in Glendale, Arizona—Shah, who specializes in clinical medicine and allergy/immunology. In a viral video, she reveals her 30-30-3 nutrition concept, promising that it is the ultimate game-changer. “It’s a shame. We should’ve learned about this nutrition concept in elementary school,” she captioned the viral Instagram post. Here is what you need to know about it.


Women Over 35 Need to Prioritize Nutrition and Lifestyle

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

“Women over 35 should be counseled on their changing hormones over the next 20 years. As Microbiome changes, it’s more important than ever to focus on nutrition and lifestyle,” she continues in the caption. “I want my daughter to know that strong bones, strong muscles, and a strong mind and spirit come from a foundation of good habits and good nutrition. How can we be our best if we don’t do the things that are obvious?”

It’s Not So Obvious

,Doctor,Hospital,medical, dr, happyShutterstock

Shah’s daughter plays a starring role in the viral video. At the start of the clip, Shah's daughter asks, “What is obvious to a doctor and nutritionist specialist that is not obvious to other people?”

30 Grams of Protein in Your First Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

The first 30 stands for 30 grams of [protein in your first meal. “When you have protein in your first meal, it's a way to improve gut health, curb cravings, and balance blood sugar—all of which become disrupted during perimenopause,” she tells Newsweek.

RELATED: I Lost 135 Pounds by Eating More and Walking

30 Grams of Fiber Throughout the Day

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

30 Grams of Fiber Throughout the Day: Next, she says that 30 grams of fiber throughout the day is crucial for maintaining a healthy gut microbiome. “Thirty grams of fiber is the amount recommended by doctors to 'feed' our good gut bacteria and maintain good health,” she says.

Three Probiotic Foods Daily

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

And finally, she recommends three probiotic foods every day, explaining that they help balance the gut. 3. She recommends yogurt, kefir, and sauerkraut.

Use This as Your Diet “Framework

Pizza time. Young beautiful couple in kitchen. Family of two preparing food. Couple making delicious pizza. Man grating cheese. Nice loft interior with light bulbsShutterstock

Use this to formulate your diet. “This is a framework of how you should be eating every day for optimal health,” she says during the clip.

She Also Recommends Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

In another post, she explains why you should walk on an incline. “You can raise up the incline, and now it counts as some of your muscle training, provides you with the equivalent calorie burn of a run or HIIT but with less of that cortisol elevation & stress on your joints,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Becomes More Important in Your Late 30s, 40s, and 50s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

“As you move through perimenopause in your late 30s, 40s, and 50s, you may notice that things that didn’t stress you out before now do— it’s not just in your head. We become less cortisol resilient through these perimenopausal years,” she says.

It Helps Regulate Cortisol Levels

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“I personally have always had issues managing my cortisol throughout medical school and my training, and as I moved into perimenopause, I noticed that my workouts were less effective, I was so much more depleted, and I had trouble sleeping, which is a sign for me when my cortisol is dysregulated,” she says.

RELATED: 15 Best Banana Recipes For Weight Loss

Start Small and Work Your Way Up

Smiling cheerful beautiful blonde caucasian mature woman looking at the camera while walking in city public forest wood park.Shutterstock

She recommends starting small and working your way up. “Try walking at a small incline in the beginning for 30 minutes and then move up to 10 to 12% at 3 mph 3-5x/week,” she says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip.


Drink 64 Ounces of Water Per Day

@calibabyoficial

I’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners

“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Why You Should Listen to Carmen About Hydration

Healthy Lifestyle. Portrait Of Happy Smiling Young Woman With Glass Of Fresh Water. Healthcare. Drinks. Health, Beauty, Diet Concept. Healthy Eating.Shutterstock

Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. Men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids, says the U.S. National Academies of Sciences, Engineering, and Medicine.

Eat a Salad a Day

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”

Why You Should Listen to Carmen About Eating a Salad a Day

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Be On a Schedule

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week.

💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.

FACT CHECKED BY Christopher Roback
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.

Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach, has made a career out of helping people achieve their diet and fitness goals. Based out of Fort Lauderdale, Florida, the 38-year-old is living, breathing proof that maintaining a healthy lifestyle will help keep you in the best possible shape. In a recent interview with Body Network, she shared some of her personal health habits, including everything she eats in a day.


Health is a 24-Hour Job, She Says

Jamie, founder of The Office Health and The Office 954 and author of The 21 Day Reset Cookbook, started her fitness career in 2015 by co-founding Fort Lauderdale’s first and largest indoor cycling studio. “That quickly snowballed into a love for teaching and motivating people through fitness, and in 2019, I opened a new unique fitness concept called The Office 954,” she tells us.

“For an hour, people were with me at the studio, and that was the easy part,” she admits. “It was the other 23 hours in the day that I was interested in, which led to furthering education in not just fitness but nutrition and all-around health and wellness. Motivating and inspiring people is what I do best, and it only made sense to combine my two worlds of fitness and nutrition. To this day, I still own and teach at my studio and have also created a health & wellness company that offers the highest quality organic food products, premium supplements, and luxury retreat experiences.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Here Is What She Eats in a Day

When it comes to her diet, Jamie is “all about balance, which is something you create,” she says. “Typically, my day starts with water followed by a pea size scoop of Shilajit (A substance that emerges from the crevices of high mountain ranges in Asia, rich in vitamins, minerals, essential fatty acids, and amino acids) taken on an empty stomach with a cup of coffee.

I’m not much of a breakfast person so lunch is usually my biggest meal which might consist of grass fed grass finished filet or organic corn and soy free chicken with some sort of kitchen sink salad (chopped roasted asparagus, chopped Romaine, scallions, 3 chopped egg white, 1/4 avocado, red onion, endive and peeled & deseed cubed cucumber— all organic ingredients—homemade dressing),” she says.

“If I need something sweet, my chocolate espresso protein muffins have changed my world (lol) and hit the spot! I usually have about 2 of those. Later, after my workout, I will have a 2-scoop protein shake.”

Dinner is her “lightest meal,” consisting of sliced chicken breast or seafood with a roasted vegetable, “sometimes only protein,” she explains. “I am a weird eater and live by this saying ‘your food doesn’t need to make sense to anyone but you!’ Another rule of thumb: I don’t eat past 8 pm.”

She Is a “Qualitarian”

Jamie stresses the importance of hydration. She drinks “at least a gallon” of water per day. “Water is life!” she explains.

“I eat what makes me feel my best. I don’t label myself anything, but if I had to, I would label myself a Qualitarian,” Jamie says. “Quality absolutely matters. You are what you ate, ate— and everything comes from somewhere, know the source. My eating style is designed around the health of my gut. I do my best to stay in tune with what works best for me, and I preach this to my clients. What makes sense to me might not make sense to you. Personally, I prioritize quality protein, healthy fats, and the time that I eat.” In total, she consumes “at least 120-130 grams of protein per day.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

Top 3 Diet Rules

Here are Jamie’s top 3 diet rules:

  1. Know your body better than anyone. It’s yours to learn!
  2. You don’t need as much food as you think you do. Culture, unfortunately, promotes indulgence; stay conscious, use your brain— and design your life how you see it, not the other way around.
  3. What you stop eating might have a bigger impact than what you start eating.

Here Are Her Essentials

Jamie takes supplements, “but only essentials,” she says. “Everyone is very different, and if you really want to know what you're deficient in, get your blood work done.” The supplements she thinks are essential “that mostly everyone should take” are:

1) Liposomal Vitamin C

2) Vitamin D3 +K2

3) Magnesium L Threonate (magtein)

4) Wild Caught Krill Oil

5) Liver organ complex

6) Grass-fed/grass-finished protein powder

These Are Her Favorite Workouts

Jamie maintains variety with exercise. “Switching up my workouts is what works best for me; I find it mentally stimulating, and on a personal level, I feel and see the best results from diversity,” she tells us. “I love horseback riding and definitely consider that a full-body workout. I don’t ride as much as I would like, but when I do, I love it! Rollerblading is also one of my favorite workouts. I love a good barre and pilates class; lifting weights is a must for me at least 3x a week, and I’ve recently gotten into sprinting, which has been a game changer.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Top 3 Fitness Rules

Here are Jamie’s top 3 fitness rules:

  1. If you have access to a floor, you can get a workout in, we’re born to move—prioritize daily movement.
  2. Don’t underestimate the power of walking, consistently.
  3. Just like your food, your workouts don’t need to make sense to anyone but you.

Sleep and Meditation Are Also Key

Other important health habits, per Jamie, are sleep and meditation. “Good sleep is extremely important and, fortunately, has not ever been a problem for me. Meditation in my opinion is very personal,” she says. “I believe there are many different forms of it and there is no wrong way to meditate.” For example, Rollerblading is one of her forms of meditation. “Believe it or not, I come up with my best ideas when skating and also can get into an intense mental flow state. One could argue that this isn’t meditation but what you believe is your reality,” she says.

And, Don’t Forget to Set Boundaries

“Setting boundaries is an underrated health habit that I find important. When I host my 21 Day Resets this is definitely a subject that comes up quite a bit. So often people spread themselves too thin by saying ‘yes’ to everything or putting others first instead of themselves. Healthy boundaries are necessary,” she says.

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Lymphatic Drainage

Another self-care ritual Jamie swears by is lymphatic drainage. “I frequently get gua sha facials and recently just started adding in full body Brazilian manual lymphatic drainage. If you’ve never done either, do yourself a favor and try adding these rituals into your self care routine! I promise you will feel amazing,” she suggests.

You can find more tips on Jamie's personal Instagram account, or you can follow her on The Office Health or The Office 954. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement in order to lose weight, discusses her non-negotiable for losing weight in menopause. “I’m going to keep this simple,” she says at the start of the post. “If you are serious about losing weight, then you need to get serious about your habits! Especially your food habits. I am giving you the exact plan below that you need to see results. If you use this list as your guideline, it won’t fail you.”


Walk 10K Steps Daily

Her first piece of advice? Get your steps in! “walk every day - outside! Aim for 10K+ steps,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8

Eat 25 to 30 Grams of Protein Per Meal

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she recommends. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,AShutterstock

Her next “non-negotiable” is hydration. “Drink three liters (0.8 gallons) of water daily,” she recommends. Another hack? “Add electrolytes,” she says. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Strength Training

Lifting weights is also key, according to Trish. “Strenght train,” she says. She suggests aiming for three to four sessions per week. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Zone 2 Cardio

She also recommends injecting some cardio into the mix. “Zone 2 cardio,” she says, recommending two to three sessions per week. What is zone 2 anyway? It is a low-intensity, steady-state workout that involves working out at 60–70% of your maximum heart rate.

Don’t Drink Your Calories

Closeup,Top,View,Of,Female,Hand,Holding,Ice,Beverage,Drink,Shutterstock

Her next tip? Don’t drink your calories. “Limit liquid calories,” she says. Regular sodas, lemonade, coffee drinks, and alcohol are some of the biggest culprits when it comes to high-calorie beverages.

Choose Whole Foods 90 Percent of the Time

And, you should opt for healthy food – most of the time. “Choose whole foods 90% of the time,” she says. The best types of whole foods are fruits and veggies, lean protein, and whole grains – basically anything that isn’t ultra-processed.

RELATED: The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Be Consistent, Not Perfect

Trish understands that you aren’t going to achieve perfection all of the time. “Focus on consistency, not perfection,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to become the best version of yourself in 2025? Maggie Jackson is a lifestyle journalist on KTLA 5 News whose mission is “helping busy mamas find joy with easy (and kinda healthy) life hacks.” In a new social media post, she reveals exactly how she got into the best shape of her life in 2024. Looking forward to a stronger and healthier 2025! If you’re struggling with your health or weight, my best advice is to be KIND to yourself and SIMPLIFY your routine,” she writes in the post, revealing her recommendations.


Focus on Adding Instead of Restricting

Her first recommendation? Focus on adding instead of restricting. “Restricting sucks, in my opinion. Not only is it not fun to have to say ‘no’ to your favorite dessert at a party, but I’ve rarely seen restrictions work as a long-term solution for anyone. Sure, you can remove all bread products for a couple of months and lose some pounds, but what happens when you want to eat bread again? How sad is it when your child wants to bake their favorite bread recipe with you?” she writes in her post. “Instead, I like to focus on adding more good into my diet so it cancels out the bad. I eat so much protein and veggies that there’s not much room for carbs and sugar. If I prioritize eating for my well-being first, I don’t feel so bad about having a few bites of bread or dessert.”

RELATED: 7 Science-Backed Tips That Maximize Weight Loss Results on Semaglutide

Move Your Body Daily

Next, move your body every day. “Let’s face it, busy working parents don’t always have the time to squeeze in a full workout every day. But, I decided I’d never let that be my excuse for being sedentary. I move almost every single day in some way. While I wish it was a 30-50 minute workout every day, some days it’s simply a walk around my block, a 15-minute yoga video, or sprints up and down my staircase while cooking dinner,” she writes in the post.

Follow the 80/20 Rules

Her next recommendation? “Eat by 80/20 rule,” she says. “To piggyback off #1, I use the 80/20 rule as a guide for eating every day to keep me focused. I can’t imagine being extremely restrictive, but I also don’t want to overindulge. I LOVE chocolate and eat it almost every day. But, I stick to the 80/20 rule and only eat a small square or two a day rather than lots of chocolate throughout the day on top of other less healthy food decisions.”

Cook and Eat Homemade Meals

Number four? “Eat fresh homemade meals 90% of the time,” she recommends. “Cooking and preparing our family’s meals keeps our health on track. I love that I know exactly what ingredients are in our meals (and we save money cooking at home!). Every Sunday, I prepare a meal calendar for the week to simplify our breakfast, lunch, and dinner routines.”

RELATED: Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Do Pilates, HIIT, Weights, Running

The type of exercise you do matters. “Incorporate Pilates, HIIT, weights & running,” Jackson suggests. “These are the workouts that I’ve found to be most effective for my body and the time I have available to work. I’m obsessed with @solidcore!”

Listen to Your Body

And last but not least? “Listen to your body!” she writes. “The most important! Take time to connect to yourself and understand what you need to be your happiest, healthiest self. If you’re recovering from the flu, it’s okay to lie down all day. If your muscles are sore, take a day to stretch instead of trying a new HIIT class. Love your body! These photos were taken after 5 days of no workouts from being sick!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.