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4 Signs You Are Eating Too Much Protein to Lose Fat

Balance your protein intake for optimal fat loss results.

Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

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Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
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Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Nutrition & Diet

Most of us have heard that increasing protein is essential for weight loss, but there's actually such a thing as overdoing it. Jon Williams, a fat loss expert who helps men and women lose 20-plus pounds of body fat, explains that while protein is crucial for muscle maintenance and metabolism, excessive amounts can sabotage your progress. Keep reading to discover the telltale signs that your protein intake might be hindering rather than helping your fat loss journey.

Your Digestive System Is Revolting

Having constant bloating, gas, or bathroom issues? Your protein intake might be the culprit. "When you focus too heavily on protein, you often shortchange your fiber intake, which wreaks havoc on your digestion," Jon explains in his post. High-protein diets frequently lead to insufficient fiber consumption, creating an imbalance that your gut immediately notices. Without adequate fiber to move things along, your digestive system simply can't function optimally, leading to uncomfortable symptoms that signal something's wrong.

You're Constantly Thirsty

Feel like no amount of water satisfies your thirst? According to Jon, "Your body requires significantly more fluids to process protein properly, and many people underestimate how much additional water they need." The dehydration from excessive protein consumption can manifest as fatigue, headaches, or dizziness—symptoms many people mistakenly attribute to other factors. If you're drinking what should be enough water yet still feel parched, your protein-heavy diet might be the real reason.

The Scale Is Moving in the Wrong Direction

Surprised to see weight gain despite watching calories? Jon points out that "excess protein doesn't magically disappear—your body converts it to fat if you're consuming more than you need." While protein is essential for preserving muscle during fat loss, it still contains calories that count toward your daily total. If your weight is creeping up despite maintaining what you believe is a calorie deficit, the extra protein could be pushing you into a surplus without you realizing it.

Your Workouts Feel Like a Struggle

Finding yourself unexpectedly fatigued during exercise? "When people go overboard with protein, they often reduce carbs too much, which leaves them without proper fuel for intense workouts," Jon says. This imbalanced approach can lead to noticeable decreases in performance and energy levels. Your body needs carbohydrates for high-intensity activities, and without them, your training suffers. The exhaustion you feel might be a direct result of prioritizing protein at the expense of other essential macronutrients.

Finding Your Protein Sweet Spot

Balance is key when it comes to protein consumption. Jon recommends "aiming for 0.7-1 gram of protein per pound of body weight, which provides enough for muscle maintenance without going overboard." This range gives your body what it needs for recovery and metabolism without risking the negative side effects of excessive intake. Finding your personal protein sweet spot ensures you get the benefits without undermining your progress.

Creating a Sustainable Calorie Deficit

Protein is just one piece of the fat loss puzzle. "Tracking your intake initially helps develop awareness, but focusing on whole foods makes maintenance much easier long-term," Jon explains in another post. A sustainable approach combines reasonable protein intake with plenty of vegetables, adequate hydration (aim for half an ounce of water per pound of body weight), and portion control. These fundamental habits create the calorie deficit needed for fat loss while keeping your energy levels stable and digestion running smoothly.

Balancing Your Macronutrients

Smart fat loss requires considering all macronutrients, not just protein. "The most successful clients understand that protein, carbs, and fats all play important roles in both performance and fat loss," Jon says. Rather than demonizing any macronutrient, focus on quality sources and appropriate amounts of each. This balanced approach provides your body with everything it needs to lose fat effectively while maintaining energy, supporting workouts, and preserving muscle mass—the true formula for lasting results. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

4 Signs You Are Eating Too Much Protein to Lose Fat

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Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Most of us have heard that increasing protein is essential for weight loss, but there's actually such a thing as overdoing it. Jon Williams, a fat loss expert who helps men and women lose 20-plus pounds of body fat, explains that while protein is crucial for muscle maintenance and metabolism, excessive amounts can sabotage your progress. Keep reading to discover the telltale signs that your protein intake might be hindering rather than helping your fat loss journey.

Your Digestive System Is Revolting

Having constant bloating, gas, or bathroom issues? Your protein intake might be the culprit. "When you focus too heavily on protein, you often shortchange your fiber intake, which wreaks havoc on your digestion," Jon explains in his post. High-protein diets frequently lead to insufficient fiber consumption, creating an imbalance that your gut immediately notices. Without adequate fiber to move things along, your digestive system simply can't function optimally, leading to uncomfortable symptoms that signal something's wrong.

You're Constantly Thirsty

Feel like no amount of water satisfies your thirst? According to Jon, "Your body requires significantly more fluids to process protein properly, and many people underestimate how much additional water they need." The dehydration from excessive protein consumption can manifest as fatigue, headaches, or dizziness—symptoms many people mistakenly attribute to other factors. If you're drinking what should be enough water yet still feel parched, your protein-heavy diet might be the real reason.

The Scale Is Moving in the Wrong Direction

Surprised to see weight gain despite watching calories? Jon points out that "excess protein doesn't magically disappear—your body converts it to fat if you're consuming more than you need." While protein is essential for preserving muscle during fat loss, it still contains calories that count toward your daily total. If your weight is creeping up despite maintaining what you believe is a calorie deficit, the extra protein could be pushing you into a surplus without you realizing it.

Your Workouts Feel Like a Struggle

Finding yourself unexpectedly fatigued during exercise? "When people go overboard with protein, they often reduce carbs too much, which leaves them without proper fuel for intense workouts," Jon says. This imbalanced approach can lead to noticeable decreases in performance and energy levels. Your body needs carbohydrates for high-intensity activities, and without them, your training suffers. The exhaustion you feel might be a direct result of prioritizing protein at the expense of other essential macronutrients.

Finding Your Protein Sweet Spot

Balance is key when it comes to protein consumption. Jon recommends "aiming for 0.7-1 gram of protein per pound of body weight, which provides enough for muscle maintenance without going overboard." This range gives your body what it needs for recovery and metabolism without risking the negative side effects of excessive intake. Finding your personal protein sweet spot ensures you get the benefits without undermining your progress.

Creating a Sustainable Calorie Deficit

Protein is just one piece of the fat loss puzzle. "Tracking your intake initially helps develop awareness, but focusing on whole foods makes maintenance much easier long-term," Jon explains in another post. A sustainable approach combines reasonable protein intake with plenty of vegetables, adequate hydration (aim for half an ounce of water per pound of body weight), and portion control. These fundamental habits create the calorie deficit needed for fat loss while keeping your energy levels stable and digestion running smoothly.

Balancing Your Macronutrients

Smart fat loss requires considering all macronutrients, not just protein. "The most successful clients understand that protein, carbs, and fats all play important roles in both performance and fat loss," Jon says. Rather than demonizing any macronutrient, focus on quality sources and appropriate amounts of each. This balanced approach provides your body with everything it needs to lose fat effectively while maintaining energy, supporting workouts, and preserving muscle mass—the true formula for lasting results. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Signs You're Not Eating Enough Protein

Aleksa Gagic The Climbing Dietitian
Copyright The Climbing Dietitian/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

We all want to build muscle and recover faster, but most people struggle to consistently hit their protein targets despite knowing how important it is. In this article, we share expert insights from Aleksa Gagic, a Dietitian and Nutritionist with over 7 years of professional nutrition consulting experience. Known for his practical advice on The Climbing Dietitian's YouTube channel, Aleksa breaks down the clear signals your body sends when it's not getting enough of this essential macronutrient. Learn these four key indicators now to stop leaving gains on the table and start seeing better results from your training efforts.

Increased Hunger Throughout Your Day

Protein isn't just for muscle building—it helps keep you full longer. "Protein has many properties that help us in our bodies. We all know that it helps us repair and recover, but you may not know that it also helps keep us full," Aleksa explains in his post. This is precisely why many nutrition experts recommend higher protein intake for fat loss clients. The satiety factor makes it easier to maintain a calorie deficit without constant hunger. If you're feeling unusually hungry despite regular meals, your protein intake might need attention.

No Muscle Growth or Experiencing Muscle Loss

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When following a strength training program, you should see gradual improvements in muscle mass over time. "If you're on a muscle-building plan or a strength-building plan, you should, over time, see some gain in lean muscle mass," Aleksa points out. Without adequate protein, your body lacks the building blocks needed for muscle repair and growth. Similarly, if you're losing strength and muscle despite efforts to maintain them, it could signal insufficient protein consumption. While other factors can influence muscle development, protein intake is often the simplest place to start.

Recovery Takes Longer Than Normal

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Are you feeling sore for days after workouts? According to Aleksa, "Protein helps with repair and recovery. Therefore, if your protein is not up to scratch, you might actually see that your recovery is a bit more delayed than usual." Proper recovery is essential regardless of whether you're a casual gym-goer or a competitive athlete. Faster recovery allows for more consistent training and better adaptations over time. If you notice your body taking longer to bounce back from exercise, consider evaluating your protein consumption.

Increased Cravings, Especially for Sugar

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

While not an exact science, there's often a connection between insufficient protein and increased cravings. "When protein is not really consumed well enough, not only is your hunger not regulated, but you start craving other foods a bit more," Aleksa shares from his experience working with clients. Protein acts as an unofficial appetite and craving regulator for many people. If you find yourself suddenly craving sweets or other specific foods more intensely than usual, try increasing your protein intake to see if it helps manage those urges.

How Much Protein Do You Actually Need?

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Most active adults benefit from consuming 0.7-1 gram of protein per pound of body weight daily. For someone weighing 150 pounds, that's approximately 105-150 grams of protein spread throughout the day. Aleksa recommends distributing protein across your meals rather than consuming it all at once. Your body can only efficiently use a certain amount of protein at each meal, so aim for 20-40 grams per meal, depending on your size and activity level.

Protein-Rich Foods to Include Daily

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Make high-quality protein sources a regular part of your diet. Lean meats like chicken and turkey provide complete proteins with minimal fat. Fish offers both protein and healthy omega-3 fatty acids. For plant-based options, Aleksa suggests combining legumes, tofu, tempeh, and seitan to create complete protein profiles. Greek yogurt, cottage cheese, and eggs make excellent snack options that deliver significant protein with relatively few calories. Protein powders can supplement your intake when whole food sources aren't convenient.

Simple Strategies to Increase Your Intake

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Start by prioritizing protein at each meal rather than as an afterthought. "Protein should be the foundation of your nutrition plan if you're active," Aleksa emphasizes. Prepare protein sources in advance to remove barriers when you're busy. Consider keeping ready-to-eat options like hard-boiled eggs, Greek yogurt, or protein bars available for quick access. Add protein powder to smoothies, oatmeal, or yogurt for an easy boost. Most importantly, track your intake for a few days to establish a baseline—you might be surprised how much (or how little) you're actually consuming. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Protein Mistakes Preventing You From Losing Weight

Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Are you on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. “Are these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? “Not paying attention to your overall calories,” she reveals. “Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? “Weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled “High Protein

The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. “Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. “Skipping healthy fats,” she says. “Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Solution: Eat Healthy Fats

The solution is simple. “Add fats into your diet like avocado, olive oil, and nuts,” she says. “But remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. “Eating too many processed foods,” is a no-no. “Protein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. “Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

13 Clear Signs You're Actually Losing Weight

Autumn Bates autumnelle_nutrition
3 Ways Walking Targets Belly Fat Better Than Running Says Nutritionist
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Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Have you ever felt frustrated stepping on the scale, wondering if your weight loss efforts are actually working? You're not alone. While the number on the scale might not budge, your body could be going through important changes that signal progress.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, has helped thousands achieve their weight loss goals through science-backed strategies. Through her own postpartum weight loss journey and work with clients, she's identified three distinct phases of healthy fat loss that can help you recognize when you're on the right track.

Phase 1: The Reset and Rebuild Stage

"Many people who have tried to lose weight in the past are chronically eating low calories and overexercising," Bates explains in her post. This first phase focuses on healing your metabolism and rebuilding strength. You might be in this phase if you notice these signs:

1. Experiencing persistently low energy levels

2. Having difficulty losing weight despite strict dieting

3. Struggling with poor sleep quality

4. Gaining weight easily when eating starches or treats.

During this phase, Bates recommends focusing on protein, healthy fats, and fiber while incorporating gentle movement and resistance training. "This helps signal to your body that it's not in a state of starvation and can start letting go of body fat," she notes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Phase 2: The Transformation Stage

After establishing a strong foundation, the second phase is where visible changes begin. According to Bates, "This is when the magic really happens." You'll notice these five signs:

5. Clothes fitting looser

6. Body measurements decreasing

7. Significantly increased energy levels

8. Growing physical strength

9. Steady scale progress.

"During my eight-week transformation phase, I lost about 16 pounds, with most of it being pure body fat," Bates shares. This success comes from improved metabolic flexibility and insulin sensitivity established in Phase 1.

Phase 3: The Maintenance Adjustment

The final phase requires careful attention to avoid reversing progress. "This phase tends to confuse many people because they've been eating until satisfied for so long, but suddenly feel hungrier with the same amount of food," Bates explains. Look for these signs:

10. Increased hunger despite maintaining your usual portions

11. Workouts becoming more challenging

12. Noticeably lower body fat percentage

13. Higher muscle mass relative to body weight.


RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Making Smart Adjustments

During Phase 3, Bates recommends increasing food intake strategically: "What people do better with during this phase is either high-quality sources of fat or some high-quality sources of medium to high glycemic load carbohydrates." Good options include:

Healthy Fats:

  • Avocados
  • Cheese
  • Olives
  • Nuts and seeds
  • Natural nut butters

Quality Carbohydrates:

  • Sweet potatoes
  • Quinoa
  • Buckwheat
  • Red lentil pasta
  • Properly fermented sourdough.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avoiding Common Pitfalls

Before making adjustments, Bates advises checking if increased hunger is truly related to Phase 3 by asking:

  • Have workouts become more challenging?
  • Has stress increased?
  • Has sleep quality decreased?
  • Have you recently included more processed foods?

The answer to these questions will help determine if you need to adjust your nutrition or address other lifestyle factors first.

The Importance of Proper Nourishment

"Body recomposition, where you're losing fat while maintaining muscle mass, is much easier to sustain," Bates emphasizes. This approach nourishes the body, reduces hunger, and produces better results than simply eating less and moving more.

Remember that progress isn't always linear, and the scale doesn't tell the whole story. By understanding these three phases and their signs, you can make informed decisions about your nutrition and exercise routine, leading to sustainable, long-term results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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 experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

Chicken Breast on Food Scale with Mushrooms and Spinach​Prepare Strategies for PlateausShutterstock

Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
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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.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that 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. Why is hydration so important? 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, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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