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4 Taco Bell Foods I Stopped Eating to Drop 160 Pounds, and 6 to Order Instead

You can eat fast food while still losing weight.

Leah Groth
By Leah GrothJun 19, 2024
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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FACT CHECKED BY Christopher Roback
amber_c_fitness_taco_bell
amber_c_fitness/TikTok/Shutterstock
Leah Groth
By Leah GrothJun 19, 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
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Just because you want to lose weight, doesn’t mean you need to stop eating fast food altogether. Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds by changing her approach to diet and fitness. In some of her most popular videos she reveals changes that she made to her fast food orders that helped her drop so much weight. Here is what she will and won’t order.

Amber Used to Order at Taco Bell Every Day

London, UK - March 5 2022: Taco Bell Mexican takeaway branch in Fulham Broadway, West LondonShutterstock

“I remember my exact Taco Bell order because I used to get it pretty much every single day,” she says in the video. She reveals “that one meal” was a whopping 2,390 calories – more than she eats in a day now.

What Not to Order: Quesaritos

taco_bell_QuesaritosTaco Bell España/Facebook

The first two items on her order? “I would get two Quesaritos. Yes, two,” she says. “Each for 650 calories a piece.” The item, no longer on the menu, was a quesadilla-burrito with a quesadilla rolled and filled with seasoned beef, creamy chipotle sauce, reduced-fat sour cream, nacho cheese sauce, and seasoned rice.

What Not to Order: Chalupa Supreme

taco_bell_Chalupa_SupremeTaco Bell/Facebook

Her next item? “One Chalupa Supreme for 360 calories,” she says. According to Taco Bell, the item consists of a traditional flatbread with seasoned beef, a three-cheese blend, lettuce, tomatoes, and reduced fat sour cream that is deep fried like a funnel cake.

RELATED:Lose 20 Pounds in 90 Days with the Mediterranean Diet

What Not to Order: Two Soft Shell Tacos

Soft_Shell_Tacos_taco_bellTaco Bell

She also ordered “two soft shell tacos for 370 calories,” she says. Soft shell tacos generally consist of a tortilla with ground beef, cheese, and any other fixings.

What Not to Order: Dr. Pepper

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

In most of Amber’s videos, she highlights how you can easily drink your calories. At Taco Bell, she would order a large Dr Pepper for 360 calories.

What to Order Instead: Two Chicken Soft Taco Supremes

Chicken_soft_Taco_Supreme_taco_bellTaco Bell

Now, instead of beef, she gets two Chicken soft Taco Supremes. She claims that these total 370 calories.

What to Order Instead: Side of Chips and Cheese

taco_bell_Chips_and_cheeseTaco Bell

She also gets a side of chips and cheese, which offers some crunch. This adds just 220 calories, bringing her total to 590 calories.

What to Order Instead: Chicken Power Bowl

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

“Or I get the chicken power bowl for 40,” she says about the protein-packed meal. “You can have fast food in moderation.”

What to Order Instead: Black Bean Chalupa Supreme

taco_bell_Black_Bean_Chalupa_SupremeTaco Bell

In another video, Jaclyn London, RD (@jaclynlondonrd) reveals three more items she recommends as a registered dietician. The first? Black Bean Chalupa Supreme. “It is naturally vegetarian, which makes it amazing if you're looking for a meatless option, but you're still getting tons of protein from those black beans,” she says. “I got rid of the sour cream 'cause I feel like it's kind of a waste of time, but I added back real cheese and white hot ranch.” The total calories? 380.

RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days

What to Order Instead: Crunchy Taco

Crunchy_taco_bellTaco Bell

She also likes the crunchy tacos, “made from a whole grain corn,” she says, noting that the Chalupa, burrito, and quesadilla “all have enriched grains as their first ingredient,” she says. “Whole grain is always a great option. More nutritious and also gonna give you that crunch that, I mean, who doesn't go to Taco Bell for the crunch?” She notes that she “got rid of the seasoned beef and traded up for chicken, beans, guac, cheese, all real whole food ingredients and so delicious, filled with flavor. Always spicy for me.” The total? 300 calories.

What to Order Instead: Crunchwrap Supreme

Crunchwrap_Supreme_taco_bellTaco Bell

“I mean, as if you didn't love Taco Bell oh-so-much already, you can actually trade out the ground beef in the Crunchwrap Supreme and trade up for the steak. I mean, if that's not a luxury lunch, I don't know what it is. I added real whole food ingredients like guac, black beans, cheese, and all the veg,” she says about the 550-calorie meal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@amber_c_fitness

I can’t believe it’s been a year since this series started! But here’s what I used to order at Taco Bell vs What I order now. #onthisday #healthyfastfood #highproteinfastfood #lowcaloriefastfood #tacobell #weightloss #weightlossmotivation #weightlossfood

proteinsustainable weight lossweight losshealthy eatingwalking

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Nutrition & Diet

4 Taco Bell Foods I Stopped Eating to Drop 160 Pounds, and 6 to Order Instead

amber_c_fitness_taco_bell
amber_c_fitness/TikTok/Shutterstock
Leah Groth
By Leah GrothJun 19, 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
✓Fact-Checked

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

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

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

Just because you want to lose weight, doesn’t mean you need to stop eating fast food altogether. Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds by changing her approach to diet and fitness. In some of her most popular videos she reveals changes that she made to her fast food orders that helped her drop so much weight. Here is what she will and won’t order.

Amber Used to Order at Taco Bell Every Day

London, UK - March 5 2022: Taco Bell Mexican takeaway branch in Fulham Broadway, West LondonShutterstock

“I remember my exact Taco Bell order because I used to get it pretty much every single day,” she says in the video. She reveals “that one meal” was a whopping 2,390 calories – more than she eats in a day now.

What Not to Order: Quesaritos

taco_bell_QuesaritosTaco Bell España/Facebook

The first two items on her order? “I would get two Quesaritos. Yes, two,” she says. “Each for 650 calories a piece.” The item, no longer on the menu, was a quesadilla-burrito with a quesadilla rolled and filled with seasoned beef, creamy chipotle sauce, reduced-fat sour cream, nacho cheese sauce, and seasoned rice.

What Not to Order: Chalupa Supreme

taco_bell_Chalupa_SupremeTaco Bell/Facebook

Her next item? “One Chalupa Supreme for 360 calories,” she says. According to Taco Bell, the item consists of a traditional flatbread with seasoned beef, a three-cheese blend, lettuce, tomatoes, and reduced fat sour cream that is deep fried like a funnel cake.

RELATED:Lose 20 Pounds in 90 Days with the Mediterranean Diet

What Not to Order: Two Soft Shell Tacos

Soft_Shell_Tacos_taco_bellTaco Bell

She also ordered “two soft shell tacos for 370 calories,” she says. Soft shell tacos generally consist of a tortilla with ground beef, cheese, and any other fixings.

What Not to Order: Dr. Pepper

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

In most of Amber’s videos, she highlights how you can easily drink your calories. At Taco Bell, she would order a large Dr Pepper for 360 calories.

What to Order Instead: Two Chicken Soft Taco Supremes

Chicken_soft_Taco_Supreme_taco_bellTaco Bell

Now, instead of beef, she gets two Chicken soft Taco Supremes. She claims that these total 370 calories.

What to Order Instead: Side of Chips and Cheese

taco_bell_Chips_and_cheeseTaco Bell

She also gets a side of chips and cheese, which offers some crunch. This adds just 220 calories, bringing her total to 590 calories.

What to Order Instead: Chicken Power Bowl

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

“Or I get the chicken power bowl for 40,” she says about the protein-packed meal. “You can have fast food in moderation.”

What to Order Instead: Black Bean Chalupa Supreme

taco_bell_Black_Bean_Chalupa_SupremeTaco Bell

In another video, Jaclyn London, RD (@jaclynlondonrd) reveals three more items she recommends as a registered dietician. The first? Black Bean Chalupa Supreme. “It is naturally vegetarian, which makes it amazing if you're looking for a meatless option, but you're still getting tons of protein from those black beans,” she says. “I got rid of the sour cream 'cause I feel like it's kind of a waste of time, but I added back real cheese and white hot ranch.” The total calories? 380.

RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days

What to Order Instead: Crunchy Taco

Crunchy_taco_bellTaco Bell

She also likes the crunchy tacos, “made from a whole grain corn,” she says, noting that the Chalupa, burrito, and quesadilla “all have enriched grains as their first ingredient,” she says. “Whole grain is always a great option. More nutritious and also gonna give you that crunch that, I mean, who doesn't go to Taco Bell for the crunch?” She notes that she “got rid of the seasoned beef and traded up for chicken, beans, guac, cheese, all real whole food ingredients and so delicious, filled with flavor. Always spicy for me.” The total? 300 calories.

What to Order Instead: Crunchwrap Supreme

Crunchwrap_Supreme_taco_bellTaco Bell

“I mean, as if you didn't love Taco Bell oh-so-much already, you can actually trade out the ground beef in the Crunchwrap Supreme and trade up for the steak. I mean, if that's not a luxury lunch, I don't know what it is. I added real whole food ingredients like guac, black beans, cheese, and all the veg,” she says about the 550-calorie meal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@amber_c_fitness

I can’t believe it’s been a year since this series started! But here’s what I used to order at Taco Bell vs What I order now. #onthisday #healthyfastfood #highproteinfastfood #lowcaloriefastfood #tacobell #weightloss #weightlossmotivation #weightlossfood

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

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

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 “Healthy” Foods Trainer Cut to Lose 45 Pounds

Katie Dunlop Love Sweat Fitness lovesweatfitness
She Lost 45 Pounds and Kept it Off With These 4 Quick High-Protein Meals
Copyright lovesweatfitness/Instagram
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.

Most of us have tried multiple approaches to lose weight, only to find ourselves stuck in an endless cycle of disappointing results. Fitness trainer Katie Dunlop founded Love Sweat Fitness after losing 45 pounds herself through sustainable changes. With over a million social media followers, she shares workouts and nutrition advice based on her transformation from 165 to 128 pounds. Discover the everyday foods she eliminated that were secretly sabotaging her weight loss goals.

Coffee Creamer: Hidden Sugar Bomb

That morning coffee might be derailing your diet before the day even begins. "I used to add four or five tablespoons of French vanilla coffee creamer every single day," Katie admits in her post. "That's about 25 to 30 grams of added sugar—not a healthy way to start my day." She eventually switched to natural zero-calorie sweeteners like stevia and monk fruit, avoiding artificial options that gave her headaches. "I was a big Splenda girl, the Sucralose. That was what was in the creamers though, and I was getting headaches all the time," Katie explains. She gradually transitioned to healthier alternatives by cutting back quantity first, then experimenting with different options.

Cereal: Not a Healthy Meal Replacement

That colorful box in your pantry isn't doing your waistline any favors. "I used to snack on cereal all the time thinking it was a healthy option, but most cereals out there are nothing but carbs and added sugars," Katie shares. Her former favorite, Special K Vanilla Almond, lists sugar as its second ingredient with 11 grams per serving. "They still market it as healthy. They still put 'protein' on the label like that makes it magically better," she points out. Katie warns that excess carbs and sugars that aren't used for energy get stored as fat, advising to look for cereals with at least 10 grams of protein and less than 6 grams of sugar.

The Special K Diet Trap

Fad diets often promise quick results but deliver long-term disappointment. "Does anyone remember the Special K diet? They've removed all of this from their website," Katie recalls. "It was basically the idea that you were to swap two meals a day with Special K cereal, claiming you could lose six pounds and a pant size in two weeks." She discovered this approach only led to yo-yo dieting patterns. "I'd go so restrictive, I'd see some results and be like 'oh my gosh, well my two weeks are over, now I just go back to my normal eating.' Nothing about it was good," Katie emphasizes.

Protein and Fiber Bars: Processed Problems

Those convenient snack bars aren't the nutritional powerhouses their packaging suggests. "I used to eat fiber bars or protein bars every single day as meal replacements thinking that was healthy," Katie explains. She discovered these bars often contain unnecessary additives, sugar alcohols causing digestive issues, and ingredients that triggered more sweet cravings. "I wasn't losing weight because I was craving more sweets, craving more sugars. I wasn't getting enough protein, or I was getting protein but my body wasn't breaking it down in the right way," she notes. Katie also shares an embarrassing moment when excessive fiber consumption left her uncomfortably bloated during an important work meeting.

Veggie Chips: Colorful Imposters

Don't be fooled by the word "veggie" on the package. "I was duped into thinking veggie chips were so much healthier than potato chips," Katie confesses. "Wrong, wrong, wrong. It took me so long to realize that they were not at all healthier." The processing removes most nutrients, leaving essentially a vegetable-colored potato chip with similar calories, fat, and carbs. "Your girl would eat these. Sprouts had this plastic tub of these veggie chips and they were so good and lightly salted, and I would just nosh on those all day thinking I was kind of eating vegetables," she admits with regret.

Portion Control Challenges

Sometimes the problem isn't just what you eat but how much. "The biggest thing I did for myself was really cut myself off so I stopped craving those," Katie shares about her chip addiction. She implemented strict portion control after initially going "cold turkey" to reset her cravings. "A single portion of most chips is only like 15 chips. Again, who only eats 15 chips? But that's a healthy portion of them," she explains. Katie had to deliberately portion out servings to enjoy treats without going overboard.

Frozen Yogurt: The Dessert Trap

That "healthy" dessert alternative might be sabotaging your progress. "In college, we had a yogurt place down the street and we ended up going almost every single night because we could walk to it," Katie remembers. What seemed like a better choice than ice cream actually contained around 25 grams of sugar per serving—before toppings. "I felt like it was a gateway drug. I don't know how to describe it. Then you're like 'oh a little graham cracker, a little granola that's healthy, oh a little coconut spread.' You just start adding and adding, and all of a sudden you have 500 extra calories a day that I didn't need," she confesses. Katie now opts for plain Greek yogurt with a natural sweetener when cravings hit.

Late Night Snacking: The Mindless Calories

Setting a cutoff time for eating can make a dramatic difference. "I stopped eating after 9 p.m. Not because there's a magical number when you should stop eating to lose weight, but I realized I wasn't eating anything good for me after that time," Katie explains. She established a two-hour buffer between her last bite and bedtime, helping eliminate hundreds of excess calories each week. "The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit mentally or physically and I didn't really know how to control it," she admits. Katie found increasing protein throughout the day helped control evening hunger.

Finding Healthier Alternatives

Substituting better options for your favorite foods can make a sustainable difference. "Now if I have those sweet cravings at night instead of doing frozen yogurt I like to do just some plain Greek yogurt. Add a scoop of like either my wing woman or Miss Congeniality or you could use a little maple syrup or something to sweeten it up," Katie suggests. She emphasizes the importance of protein: "Adding protein also is going to help because that's going to actually make you feel full. And the more protein you have the more muscle you build and the more fat you're able to burn."

Managing Sugar Cravings

Eliminating excessive sugar can transform your results. "I used to be way more of a sweets girl. I would have crazy cravings like every single night," Katie reveals. She discovered many "healthy" alternatives weren't actually better nutritionally. "In my head I just kept justifying that it was healthy, it was a healthy dessert. There was nothing healthy about it. And I wasn't losing any weight. In fact I was gaining weight," she shares candidly. Katie recommends keeping busy during typical craving times: "I just had to keep myself really busy. So when I was used to going and grabbing snacks after 9 p.m., I just like, nope, I'm going to pick up a book, I'm going to do 20 crunches."

Small Changes, Big Results

Sustainable weight loss comes from identifying your personal food pitfalls. "When I cut out the creamers with all the sugars and fake stuff, when I stopped eating all these fiber bars and cereals and all these little things I thought were healthy, I actually started getting results," Katie shares. She emphasizes that even with modest exercise—starting with just 10 minutes daily—these dietary changes made the critical difference. "Yes, I was moving my body, but I wasn't doing anything crazy. It's those little tiny things that add up," Katie encourages. "You know your lifestyle, you know what makes sense for you. But if you're doing any of these six, it's time to start cutting them out." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds In 5 Months Without Strict Dieting With This Surprisingly Simple 3-Part Strategy 

Jeff_Hoogland1
Copyright JeffHoogland/Twitter
Ferozan Mast
By Ferozan MastSep 04, 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.
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YouTube starJeff Hoogland lost a massive 40 pounds in just five months by switching up some very specific things in his lifestyle. “I got on the scale at a physical in February this year and clocked in over 220 pounds, which is the heaviest I'd ever been,” he says. “So after making some lifestyle choice changes here, about five months later, I am down 40 pounds, hitting the 180-pound goal that I initially set out for. I'm right around six foot, so that's a relatively healthy weight.” So, how exactly did he do it? Here are the three things Hoogland did to shift the weight and take control of his health.

Eating Less, Overall

Hoogland acknowledges that what works for him may not work exactly the same way for everyone—but he did keep weight loss as simple as possible. “There are a lot of great professionals and resources out there that you can reach out to if you're struggling to make changes yourself. That being said, what I did to find success in changing my weight really wasn't that complicated. At the core of it, I just made sure to start eating less. While that sounds really simple, there were three primary changes that I made that enabled this to be possible for me.”

Not Drinking Calories

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Hoogland stopped drinking his calories. “Basically, the only thing I drink these days is good, regular old-fashioned zero-calorie water,” he says. “I enjoy unsweetened tea and then occasionally, I drink a very nominal amount of calories in these Bai waters that I enjoy. They have a little bit of caffeine to help me stay awake and about ten calories per bottle, which is very different than the hundreds of calories that sugar-laden drinks often have.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

No More Snacking

Hungry man opens the refrigerator at nightShutterstock

Hoogland stopped snacking between his meals. “So, our household where I come from where we're constantly grazing out of habit,” he says. “Anytime I was even a little bit hungry or even, let's be honest, bored, I would throw something that tasted delicious in my mouth, and those calories really add up over the course of the day.”

Portion Size

salmon steak with fresh herbsShutterstock

Hoogland was careful about portion sizes, especially when eating at a restaurant. “The last thing I did that I think was the most important of the three was I started just eating smaller portions at the meals when I was actually eating,” he says. “If you're someone like my family who goes out to eat quite often in America, restaurant meals and even fast food meals often have 2x or 3x. The amount of calories the average human being should be eating in a healthy sitting when they're consuming food.”

To-Go From Restaurant

A happy young Indian woman having a pancake in a restaurantShutterstock

Hoogland immediately puts some of his food in a to-go container when he eats at a restaurant. “I take it and split it in half or a third right away, and I'm eating just a more regular reasonable amount,” he says. “It also saves me some money because the other half of that meal goes into my fridge, and then I get two meals out of everything that I buy, which is kind of nice.”

RELATED: Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Final Thoughts

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

Hoogland wanted to be healthier for his kids and family, and he hoped his story would inspire others. “I also think one other thing to call out that I remember feeling when I was starting this at my 220 plus pounds earlier this year was that when I initially started eating less, I felt very bloated at the start, which Google searching said was very common. When you start eating less food, your stomach generates acid, expecting a certain amount of volume going into it. When you change that volume, it can cause that at the start. So I wanted to share that experience as well.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

Morgan-Self-morganself15
Copyright morganself_/Instagram
Leah Groth
By Leah GrothNov 06, 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:
✓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.

You can eat delicious food and still lose weight, according to an expert. You can even eat dessert for dinner! Morgan Self is a fitness and lifestyle coach who helps people achieve their weight loss goals and “live” their “life in a body” they “love.” In a new social media post, she discusses what she eats in a day when she wants to lose weight. “I’ve lost 15lbs in the last couple of months, and this is an example of what a day of eating looks like for me,” she says. She goes on to share her exact food log” from the day.

You Don’t Have to Cut Out Foods You Love to Lose Weight

“Losing fat sucks if you cut out all the foods you love, so I don’t. Understanding how your body and nutrition works will help you realize that you truly can have your cake and eat it too,” she adds in the post. “Losing fat doesn’t mean that you have to cut out foods you enjoy. It just means you need to be more intentional about how much of ANY food you are putting into your body.”

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Breakfast: Spinach & Cheese Microwave Scramble

She starts with her go-to breakfast, a scramble she makes in the microwave with spinach and cheese. The ingredients are:

  • 1 egg
  • 185g eggwhites
  • Handful baby spinach
  • 28g reduced-fat shredded cheese

Lunch: Creamy Chicken Taco Pasta

For lunch, she has a creamy chicken taco pasta made with regular pasta. Here are the ingredients:

  • 4oz air fried chicken tenders
  • 1 serving of angel hair pasta
  • 1/2c cottage cheese blended until smooth w/ 2T taco seasoning
  • 28g reduced-fat shredded cheese

Snack: Peanut Butter Drops

For a protein-packed snack, she eats peanut butter – only she freezes it to make peanut butter drops. She uses 32g peanut butter “frozen into little pieces,” she explains. “Omg! Why have I never thought about peanut butter drops!” one of her followers commented.

Dinner: Cotton Candy Protein Icecream Creami

For dinner, she eats dessert! She takes one scoop of Cotton Candy protein (@cleansimpleeats brand) and adds 10 oz vanilla Carbmaster milk and ten white fudge-covered pretzels. “I can definitely get on board with a cream for dinner,” one of her followers commented.

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

This Totals 140 Grams of Protein

“This has me eating 140g of protein a day, so I’m not hungry,” she says. “I’m satisfying any cravings I have by just… eating them within my macro targets.” Why should you focus on eating enough protein? 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.

Keep Food Simple

In another post, she reveals a few things that are keeping you from achieving weight loss success. The first, “That is really a waste of your brain space when trying to lose weight,” she says, starting with healthy recipes. “I used to spend So much time trying to find ‘healthy’ recipes, going to the store for the weird ingredients it called for, making the recipe, and then figuring out how to track it in my macros. Waste. Now I just use simple foods that take me <15min to put together and are easy to track and be consistent with, even when I’m busy,” she writes.

Focus on How Much You Eat, Not What

She also notes that oftentimes, it’s not what you are eating but how much of it. “There are also no certain foods that will help you lose fat and tone up. When I stopped focusing on which foods and started focusing on how much, that’s when I got lean,” she explains.

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

Stop Trying to Be Perfect

She also stresses the importance of progress over perfection. “I used to be either all in or all out. That made me continuously lose my results and start over. I had to make a drastic mindset shift. I couldn’t keep thinking of my fitness as a “program” I needed to stick to, but a lifestyle that I’d need to change and develop new habits. Now free meals are in the plan, and I enjoy cookouts and going out to eat, and never feel like I’m starting over,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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