Name: What Would Happen to Your Body if You Only Ate Eggs for 30 Days
Uploaded: 2024-08-23T11:21:55Z
Description: Video

Home>
Nutrition & Diet>
What Would Happen to Your Body if You Only Ate Eggs for 30 Days>
Nutrition & Diet
✓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.

        What Would Happen to Your Body if You Only Ate Eggs for 30 Days
    Eggs are amazing!
By Ferozan MastAug 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Ferozan MastAug 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
Related Stories
AI Powered

        I Lost 22 Pounds in a Week on Egg Diet
    

        I Lost 15 Pounds in 30 Days by Following 3 Simple Steps
    
Eggs are delicious, nourishing, and versatile—and Dr. Eric Berg, DC, is a massive fan of these little superfoods. What makes eggs so unique? Aside from being relatively affordable, they are whole foods that are full of crucial nutrients for health, wellness, and fitness. “So what would happen if you just relied on eggs as your only source of protein? You would actually do much better health-wise. And that's what I want to get into in this video,” he says. Here’s what would happen if you switched to getting all your protein from eggs for 30 days.
Quality ProteinEggs are a whole food and packed with nutrients. “The egg is the highest quality source of protein other than breast milk,” Dr. Berg says. “It has virtually every nutrient that you need, and its amino acid profile is complete. The nutrients and amino acids are very bioavailable. The waste product from eggs is so minimal because you're utilizing all this great protein. So eggs are number one, meat is number two, dairy is three, and plant-based protein is low on the list.”
Protein BenefitsShutterstock
Protein impacts much more than muscle building and satiety. “Sometimes people think about proteins as just muscle, but you have all the enzymes in your body,” Dr. Berg says. “The different metabolic pathways are all proteins. A good portion of your skin is protein. A good portion of your bone is protein. Your immune system is proteins. So when we're trying to replenish or repair proteins, we need sufficient proteins in a bioavailable source that our body can really use efficiently.”
Bioavailable ProteinShutterstock
Dr. Berg says eggs are at the top of the list for bioavailable proteins. “One egg will give you seven grams of protein and virtually every single nutrient. It may not give you all the vitamin C, but it will give you the B vitamins, vitamin A, vitamin D, vitamin E, vitamin K one, and K two, omega-3 fatty acids… So this is packed full of nutrients.”
RELATED:20 Superfoods for People Over 50
CholineShutterstock
Whole eggs are one of the best sources of choline. “Choline, which is a really important nutrient that can help prevent a fatty liver,” says Dr. Berg. “In fact, if you're deficient in choline, you will get a fatty liver. But choline is also necessary for a healthy brain, and choline is a really good antidote to high cholesterol.”
Eggs For Eye HealthShutterstock
Eggs are very good for eye health. “Lutein and zeaxanthin, these are two compounds that greatly support the macula of the eye,” Dr. Berg says. “There's a thing called age-related macular degeneration. And these two compounds can help prevent that condition. Then, we have something called phospholipids. What's that? It's a combination of lipids and phosphorus, which is a great anti-inflammatory. It's very important in building your cell membranes.”
Eat the Whole EggShutterstock
If you want to build muscle, eat the whole yolk, Dr. Berg says. “People have been confused about the egg whites and the yolk. They think that all the protein is in the egg whites, but did you realize that if we compare per hundred grams of the yolk versus the white, the yolk has 16.4 grams of protein per hundred grams, and the white only has 10.8 grams of protein per hundred grams. So, per weight, the yolk has more protein. Not to mention, it has so many other things that are essential for repair and even preventing something called sarcopenia, which is an age-related muscle loss condition.”
RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet
Cook Your EggsShutterstock
Dr. Berg says to be mindful of raw egg consumption. “The problem with raw eggs—and I'm not against it in certain amounts—but raw eggs have a protease inhibitor. That means that the enzyme that helps break down protein is inhibited. So you may not get the full benefit of that egg white. Not to mention you may develop a biotin deficiency if you have a large amount. And so this compound is kind of nullified when you heat the egg when you cook the egg.”
Take It Over-EasyShutterstock
Dr. Berg loves a runny yolk. “The best form of an egg I would recommend is something like an over-easy egg where the egg yolk is runny, but you're cooking the white part,” he says. “But even if you scramble your egg, or you hard boil your egg, you're still gaining a lot of benefits. So I don't want to get too far in the woods with the cooking methods of an egg, but I will say that at this point, realize that eggs, in general, are super, super healthy, especially if you wanna get a high-quality source of amino acids.”
Mix it UpShutterstock
Try different recipes to avoid getting bored with eggs. “The only drawback I see that it has is nothing related to health,” Dr. Berg says. “It has to do with maybe boredom and making your foods more interesting by adding different protein sources. But if you were to just to consume eggs as your primary protein source, you would not only increase your health, but you would probably increase your digestion as well because eggs seem to be very easily digested for most people unless you have an allergy.”
RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Can I Eat Eggs Every Day?Shutterstock
The official guidelines on eggs have changed over the years. "The urban myth out there is that eggs are bad for your heart. It's not a total myth, but we've known that guidelines for healthy eating took out previous advice to limit dietary cholesterol because it really didn't make a big difference in overall cholesterol. The cholesterol is in the egg yolk," Dr. James O'Keefe, Professor of Medicine at the University of Missouri-Kansas City and cardiologist at Saint Luke's Mid-America Heart Institute, tells ABC News. "As we get older, we need higher amounts of protein to maintain muscle mass. Muscle mass and physical strength are two predictors of healthy aging. It's important to maintain and build muscle mass in middle age and beyond. Eggs are an inexpensive, widely available source of protein.” Always talk to your doctor before starting any new diet regimen! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
proteincardiohealthy eating

        
        The Latest
        
    

        7 Ways Bethenny Frankel Stays “So Thin” at 54
    
Leah Suzanne
Apr 01, 2025

        5 Exercises You Can Do Without Leaving Your Desk
    
Christopher Roback
Apr 01, 2025

        6 Morning Drinks to Burn Belly Fat
    
Leah Suzanne
Apr 01, 2025

        7 Popular “Health Foods” Nutritionists Never Eat
    
Joy Villa
Apr 01, 2025

        
        More For You
        
    
Nutrition & Diet
        What Would Happen to Your Body if You Only Ate Eggs for 30 Days
    

        Shutterstock
    
By Ferozan MastAug 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   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.
Eggs are delicious, nourishing, and versatile—and Dr. Eric Berg, DC, is a massive fan of these little superfoods. What makes eggs so unique? Aside from being relatively affordable, they are whole foods that are full of crucial nutrients for health, wellness, and fitness. “So what would happen if you just relied on eggs as your only source of protein? You would actually do much better health-wise. And that's what I want to get into in this video,” he says. Here’s what would happen if you switched to getting all your protein from eggs for 30 days.
Quality ProteinEggs are a whole food and packed with nutrients. “The egg is the highest quality source of protein other than breast milk,” Dr. Berg says. “It has virtually every nutrient that you need, and its amino acid profile is complete. The nutrients and amino acids are very bioavailable. The waste product from eggs is so minimal because you're utilizing all this great protein. So eggs are number one, meat is number two, dairy is three, and plant-based protein is low on the list.”
Protein BenefitsShutterstock
Protein impacts much more than muscle building and satiety. “Sometimes people think about proteins as just muscle, but you have all the enzymes in your body,” Dr. Berg says. “The different metabolic pathways are all proteins. A good portion of your skin is protein. A good portion of your bone is protein. Your immune system is proteins. So when we're trying to replenish or repair proteins, we need sufficient proteins in a bioavailable source that our body can really use efficiently.”
Bioavailable ProteinShutterstock
Dr. Berg says eggs are at the top of the list for bioavailable proteins. “One egg will give you seven grams of protein and virtually every single nutrient. It may not give you all the vitamin C, but it will give you the B vitamins, vitamin A, vitamin D, vitamin E, vitamin K one, and K two, omega-3 fatty acids… So this is packed full of nutrients.”
RELATED:20 Superfoods for People Over 50
CholineShutterstock
Whole eggs are one of the best sources of choline. “Choline, which is a really important nutrient that can help prevent a fatty liver,” says Dr. Berg. “In fact, if you're deficient in choline, you will get a fatty liver. But choline is also necessary for a healthy brain, and choline is a really good antidote to high cholesterol.”
Eggs For Eye HealthShutterstock
Eggs are very good for eye health. “Lutein and zeaxanthin, these are two compounds that greatly support the macula of the eye,” Dr. Berg says. “There's a thing called age-related macular degeneration. And these two compounds can help prevent that condition. Then, we have something called phospholipids. What's that? It's a combination of lipids and phosphorus, which is a great anti-inflammatory. It's very important in building your cell membranes.”
Eat the Whole EggShutterstock
If you want to build muscle, eat the whole yolk, Dr. Berg says. “People have been confused about the egg whites and the yolk. They think that all the protein is in the egg whites, but did you realize that if we compare per hundred grams of the yolk versus the white, the yolk has 16.4 grams of protein per hundred grams, and the white only has 10.8 grams of protein per hundred grams. So, per weight, the yolk has more protein. Not to mention, it has so many other things that are essential for repair and even preventing something called sarcopenia, which is an age-related muscle loss condition.”
RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet
Cook Your EggsShutterstock
Dr. Berg says to be mindful of raw egg consumption. “The problem with raw eggs—and I'm not against it in certain amounts—but raw eggs have a protease inhibitor. That means that the enzyme that helps break down protein is inhibited. So you may not get the full benefit of that egg white. Not to mention you may develop a biotin deficiency if you have a large amount. And so this compound is kind of nullified when you heat the egg when you cook the egg.”
Take It Over-EasyShutterstock
Dr. Berg loves a runny yolk. “The best form of an egg I would recommend is something like an over-easy egg where the egg yolk is runny, but you're cooking the white part,” he says. “But even if you scramble your egg, or you hard boil your egg, you're still gaining a lot of benefits. So I don't want to get too far in the woods with the cooking methods of an egg, but I will say that at this point, realize that eggs, in general, are super, super healthy, especially if you wanna get a high-quality source of amino acids.”
Mix it UpShutterstock
Try different recipes to avoid getting bored with eggs. “The only drawback I see that it has is nothing related to health,” Dr. Berg says. “It has to do with maybe boredom and making your foods more interesting by adding different protein sources. But if you were to just to consume eggs as your primary protein source, you would not only increase your health, but you would probably increase your digestion as well because eggs seem to be very easily digested for most people unless you have an allergy.”
RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Can I Eat Eggs Every Day?Shutterstock
The official guidelines on eggs have changed over the years. "The urban myth out there is that eggs are bad for your heart. It's not a total myth, but we've known that guidelines for healthy eating took out previous advice to limit dietary cholesterol because it really didn't make a big difference in overall cholesterol. The cholesterol is in the egg yolk," Dr. James O'Keefe, Professor of Medicine at the University of Missouri-Kansas City and cardiologist at Saint Luke's Mid-America Heart Institute, tells ABC News. "As we get older, we need higher amounts of protein to maintain muscle mass. Muscle mass and physical strength are two predictors of healthy aging. It's important to maintain and build muscle mass in middle age and beyond. Eggs are an inexpensive, widely available source of protein.” Always talk to your doctor before starting any new diet regimen! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
        Most Popular
        
    

        I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits
    
Ferozan Mast
Aug 12, 2024

        Petra Genco in 2-Piece Workout Gear Reveals 7 Things She Did to Lose 30 Pounds in Her 50s
    
Leah Groth
Oct 04, 2024

        I Got My Best Body After 50 and Here’s How You Can, Too
    
Liz Hilliard
Jun 03, 2024

        How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49
    
Leah Suzanne
Mar 30, 2025

        I Walked With a Weighted Vest for 30 Days for Weight Loss and Here Are 7 Things I Learned
    
Leah Groth
Aug 05, 2024

        Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming 
    
Alek Korab
Sep 26, 2024
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Nutrition & Diet
        What Would Happen to Your Body If You Ate 4 Eggs a Day
    

        Shutterstock
    
By Leah GrothMay 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. “What would happen if you ate four eggs per day?” she says in the clip. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
Eggs Are High in Protein That Is Highly AbsorbableShutterstock
“Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is,” says Dr. Bowring. “Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs.”
Why Protein Is ImportantShutterstock
Why is protein important? 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.
Another benefit of eggs? According to Dr. Bowring, they are “great for your thyroid health,” she says in the clip.
They Also Give You EnergyShutterstock
Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels “at 80 percent of your daily needs,” she says.
They Are High in Vitamin A, Great for Eye HealthShutterstock
Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is “fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A.”
They Are Satiating“And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full,” says Bowring. “It helps with weight loss.”
They Can Also Help You Build MuscleShutterstock
Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.
Eggs Are Budget FriendlyA huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.
Advice: Stick to Pasture Raised EggsShutterstock
Not all eggs at the grocery store are created equal. “Always look for a pasture-raised egg, and if you've got your own chickens, a little better,” recommends Bowring.
Body Network’s Expert Weighs In“I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can likely go a bit above this, but 4 per day every day would not be recommended for heart health.” Another option? Use a single yolk and the egg whites of the other three.
💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.
@j9naturallyWhat If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats
Nutrition & Diet
        Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors
    
Copyright Dr. Sten Ekberg/YouTube/Shutterstock
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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.
Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.
Why This Doctor Took a Risk With His Health
See on Instagram
"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.
RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight
What Science Says About Healthy Fats
Shutterstock
According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."
Understanding Different Types of Fats
Shutterstock
UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."
RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules
He Ate One Meal a Day
Shutterstock
"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.
Sources of Healthy Fats You Can Try
Shutterstock
UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."
What a Healthy Keto Diet Actually Looks Like
Shutterstock
While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."
A Day of Meals on the Experiment
Shutterstock
"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."
RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat
The Truth About Saturated Fat Consumption
Shutterstock
"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"
What the Blood Tests Revealed
Shutterstock
The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.
How to Know if This Diet is Right for You
Shutterstock
Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."
RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)
Practical Tips for Including Healthy Fats
Shutterstock
UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.
The Bottom Line on Fat Adaptation
Shutterstock
Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months
    
samuelemmanueldickersonjr/Instagram
By Leah GrothJun 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
Samuel Emmanuel Dickerson Jr (@betterforyoursociety) is an online fitness coach who lost 30 pounds in 3 months. In addition to offering an online fitness program with tailored workouts and diet plans focused on weight loss, he also shares a lot of videos on TikTok revealing his diet and fitness secrets. In one viral video, he reveals a simple diet plan that will help you lose weight fast. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his diet. 
Stick to Just Three Meals a Day@betteryoubettersocietyWhat To Eat Daily For Fat Loss Breakfast: 1 Cup of egg whites with 2-3 regular eggs. Lunch: 6-10oz of chicken breast with 1.5 cups of mixed veggies. Dinner: 6-10oz of chicken breast, 1 cup of cooked rice & 8oz of broccoli. Snack: Fruit (eat it in moderation) Cheat Day Suggestion: Eat a strict breakfast and lunch. Eat whatever you want for dinner just make sure it has protein in it. 🚨- If you would like to hire me as your fitness coach visit my website. Link in bio. 🚨- Fat Loss meal plan, workouts and workout programs available on my website. Click the link and go to my website. #betteryoubettersociety #bybs
In the video, Sam recommends a few larger meals over lots of tiny ones. “I only want you to eat three meals a day,” he says. 
RDN Says: Collingwood is “fine” with a three meal per day eating plan, “but I do think a snack or two can work for most people to prevent them from getting ravenously hungry between meals,” she says. “Snacking can be another good way to get nutrition from fruit, yogurt, nuts, or other nutritious foods.”
Meal One: Eggs with Egg WhitesShutterstock
For the first meal, “one cup of egg whites with three regular eggs,” he says. In the accompanying photo, he shows a plate of scrambled eggs. 
RDN Says: “I love eggs and egg whites, but that is a lot of protein and it is not balanced with any other foods,” Collingwood points out. “Three egg yolks (whole eggs) is a lot of saturated fat and cholesterol on a daily basis.” She recommends following the American Heart Association guidelines of one whole egg (yolk) per day on average. “If you want a three egg omelet one day then have something else for a few days to average about seven whole eggs per week,” she suggests. “Egg whites are pretty much just fat free protein, so those I don’t really limit. However, I do encourage a balance of nutrients at meals.”  She suggests eating less of the eggs, but adding in some veggies to the scramble and a piece or two of whole grain toast for some nutritious carbs and fiber. “Or you could add some potatoes in with the eggs for carbs,” she says. 
Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout
Meal Two: Chicken and VeggiesShutterstock
The second meal he recommends is “seven ounces of chicken breast with a cup and a half of mixed vegetables.” He shows his chicken breast with frozen mixed veggies, which appear to be steamed. 
RDN Says: Again, there aren’t any carbs at all and a lot of protein, says Collingwood. “Chicken breast is a wonderfully nutritious, low calorie food, but it isn’t necessary to eat seven ounces in one sitting. I would prefer four to five ounces and maybe add some quinoa for some high quality carbs. Love the mixed veggies!”
Meal Three: Chicken with Rice and BroccoliShutterstock
And for dinner, “eight ounces of chicken breasts, one cup of rice cooked, eight ounces of broccoli,” he says. 
RDN Says: Drop it down to five to six ounces of chicken and you’ve got a nice balanced meal, says Collingwood. “Choose brown rice or a different whole grain like the quinoa, barley, or whole grain pasta to provide some variety instead of white rice all the time,” she adds.
Related: 5-Day Weight Loss Meal Plan for $21
Snack: FruitsShutterstock
In addition to the three meals, his plan does allow for some in-between treats. “For your snack you can eat fruit,” he says. “You can kind of eat as much fruit as you want, just don't overdo it.”
RDN Says: Collingwood agrees that fruit is excellent, “especially if you are getting berries with seeds or other fruits with skin like apple, pear, peach, etc.,” she says. “I am not sure what ‘don’t overdo it’ means, but I hesitate to say as much as you want because some people may take that too far. I recommend two to four servings of fruit per day.”
It Will “Make You Lose Body Fat Pretty Quickly”samuelemmanueldickersonjr/Instagram
“A diet like that will make you lose body fat pretty quickly,” Sam says. “So now you follow that strict diet until you get to your goal. And then once you get to your goal, you can swap out, let's say the dinner for the food your mom makes, or you can swap out your dinner for eating out at a restaurant. Just don't overdo it.”
Related: 12 Powerful Ways to Transform Your Body at Any Age
What the Dietitian Thinksdietdivatara/Instagram
Collingwood’s final thoughts? “If you follow too strict of a diet you will likely lose a good proportion of muscle in the total weight lost,” she says. “If you want to lose mostly fat, slow down the weight loss and make it a sustainable lifestyle instead of a ‘diet’ you go on and off. You can definitely include restaurant food and other favorites as long as you watch total portions.”
💪🔥Body Booster: While you might lose weight fast on a strict diet, it will be harder to keep the weight off than if you lose weight via a less aggressive method that is less of a diet and more of a lifestyle shift. 
Nutrition & Diet
        I Lost 30 Pounds While Eating These Popular Foods
    
denisehamdan/TikTok
By Ferozan MastApr 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       
TikToker Denise (@denisehamdan) lost 30 pounds by eating a very specific diet—and it looks absolutely delicious. By focusing on sticking to 1700 calories and at least 130 grams of protein  a day, this influencer not only fuels her workouts and builds muscle, but stays satiated. So what are some of the things she eats on a daily basis? Here’s what her typical diet and snacking habits look like.
Protein ShakesShutterstock
Denise drinks protein shakes every day to get her protein macros in, and fuel her workouts. She sometimes brews up her shakes at the gym, but also premixes them at home so there is always one ready to go. She also likes to keep protein bars with her for snacks.
Lots of EggsShutterstock
Denise says she loves to eat breakfast food at any time of day, so brunch is perfect. Her typical meal is scrambled eggs on sourdough with avocado and bacon. “Egg protein has been shown to decrease malnutrition, improve muscle health, increase satiety, and therefore contribute to weight loss,” according to the National Institutes of Health. “It has other additional benefits including protection against infection, decreases in blood pressure, as well as an anti-cancer effect.”
Avocado For Brunch@denisehamdanday 5/30 in my 30 days of healthy meals series!! Today we have a yummy protein chicken bowl ive been so obsessed with lately. I got most of my ingredients from Trader Joes and love to eat this for dinner. lmk what other recipes you guys want to see  ◡̈  p.s for LESS calories only add half of the guac and cut out the mozzarella.  #30daysofhealthymeals #30dayhealthchallenge #recipes #healthyrecipesforlunch #healthyrecipes #healthyeating #chickenrecipe #healthychickenrecipe #chickenbowl #chickenbowlrecipe #highprotein #highproteinrecipes #highproteinbreakfast #highproteinmealprep #highproteindiet #highproteindinner #dinnerinspo #healthyfoodforbeginners #beginnerrecipe #beginnerworkout #howtoeathealthy #weightloss #losebodyfat #fyp #cuttingseason #macros #lowcalorierecipe #lowcaloriehighprotein
Denise relies heavily on delicious avocados for their healthy fat content and overall nutrient profile. She eats them with eggs, in wraps, and in her chicken bowls. When she wants to cut calories, she halves the guacamole amount in her bowls.
Coffee for EnergyShutterstock
Denise relies on coffee to give her a boost—sometimes more than once a day. “Both regular and decaf coffee seem to have a protective effect on your liver,” according to Johns Hopkins Health. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.”
Related: This Is Exactly How to Lose Body Fat This Year
Chicken BowlsShutterstock
Denise loves her Chipotle-style chicken bowls on brown rice. “Compared with white rice, brown rice contains much higher amounts of fiber, certain B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron,” according to Harvard Health. “Research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight control.”
Healthy Girl SnacksShutterstock
Denise enjoys “healthy girls snacks”, which include tuna on crackers, green smoothies, and strawberry parfait poppers. She also likes protein cake bites and a yogurt bowl with blueberries. Organic tortilla chips and pico is one of her favorite savory snacks.
RELATED: 5 Wardrobe Mistakes Adding Years to Your Appearance
The Bottom Linedenisehamdan/TikTok
Protein plays a huge part in Denise’s daily diet—she takes over 130 grams every day. This is part of her health and fitness mantra: “If you eat less, move more, eat plenty of protein, and strength train, you’ll lose body fat and build muscle.”
💪🔥Body Booster: Incorporate nutrient-rich avocados into your diet for their healthy fats. Enjoy them with eggs, in wraps, or in chicken bowls, and reduce the portion size when cutting calories.
@denisehamdanwhat i eat in a day that helped me lose 30 pounds pt 4!!  heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes  ◡̈  Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition  #antiinflammatorydiet #burnbodyfat  #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo
Nutrition & Diet
        She Lost 70 Lbs: 5 Things She Wishes She Knew
    

        I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
    

        Copyright nikkigets_fit/Instagram
    
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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.
Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

            
                The Right Motivation Makes All the Difference
            
            
        Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Health Benefits Show Up Quickly
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

            
                Feeling Good Trumps Looking Good
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

            
                Body Image Issues Can Actually Increase
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                The Mental Game Gets Tougher
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

            
                Don't Be Afraid to Use All Your Resources
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

            
                Strategic Indulgence Works Best
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Variety Prevents Burnout
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

            
                Try One New Thing Weekly
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

            
                The Scale Doesn't Tell the Whole Story
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Progress Photos Tell a Better Story
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

            
                Embrace Multiple Ways to Measure Success
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

            
                Final Word
            
            
        
View this post on Instagram
A post shared by Nikki (@nikkigets_fit)
Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Lose 20 Pounds in 90 Days With Expert Methods
    

        Copyright lifting_with_mateo/Instagram
    
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes. 

            
                Method 1 
            
            
        
View this post on Instagram
A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Method 2
            
            
        
View this post on Instagram
A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

            
                Method 3
            
            
        
View this post on Instagram
A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Method 4
            
            
        
View this post on Instagram
A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:
Egg whites
Chicken
Beef
Broccoli.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Bonus Tips
View this post on Instagram
A post shared by Mateo Ruperti | Body Confidence & Fat Loss Coach (@lifting_with_mateo)
He also offers some bonus tips
Stop drinking ALCOHOL
No soda, Starbucks etc.
Count your calories precisely for at least 6 days a week.
Sleep 7-8 hours a day for better rest and recovery. 
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        8 Best Costco Foods for Losing Weight Shoppers Just Discovered
    

        Shutterstock
    
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered. 

            
                Wild Caught Salmon
            
            
        ​Amp Up Your Protein IntakeShutterstockTara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Fairlife Nutrition Plan Chocolate Protein Shake
            
            
        ​Fairlife: The High-Protein Milk Game-ChangerShutterstockI, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

            
                Organic Meat
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockCostco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post. 

            
                Kevin’s Natural Foods Cilantro Lime Chicken
            
            
        
View this post on Instagram
A post shared by Holly Hillyer | Postpartum Weightloss (@holly_hillyer)
Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Yasso Cookies n’ Cream Greek Yogurt Bars
            
            
        
View this post on Instagram
A post shared by Costco Buys (@costcobuys)
Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein. 

            
                Poppi Prebiotic Soda
            
            
        Shutterstock
There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

            
                Mush Overnight Oats
            
            
        Shutterstock
Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Tru Grill Grilled Chicken Strips
            
            
        ​Greek Chicken BowlShutterstockKeep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Load More