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5 Nearly Zero-Calorie Desserts That Helped Me Drop Body Fat Fast

These delicious sweet treats have barely any calories but are protein-packed.

Expert-Recommended

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

Regina Trakhtman fitbeyondthirty
Copyright fitbeyondthirty/Instagram
Expert-Recommended

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

Are you trying to lose weight, but have a sweet tooth you can’t retrain? You don’t have to, says one expert. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she reveals the sweet treats she ate when dropping body fat quickly. “If you’re a woman over 30 trying to lose fat, I’m here to tell you this: IT IS POSSIBLE TO GET IN YOUR BEST SHAPE and NOT give up on enjoying life—or DESSERT. I’m here to show you how! I did it at 39!! I lost 7% body fat,” she says.


Why You Need Protein

Brutal athletic woman pumping up muscles with dumbbells19 Best Arm-Toning Workouts for Women Who Want Sculpted Shoulders and BicepsShutterstock

She starts by explaining why protein is so essential for weight loss. “It preserves lean muscle, boosts metabolism, and keeps you fuller for longer, reducing cravings & overeating,” she says. “Plus, it helps maintain toned, strong muscles while shedding fat, so you lose weight w/out losing your shape!”

Science Confirms This

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.​Hanging Leg RaisesShutterstock

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.

You Can Lose Weight with a Sweet Tooth

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

She continues, revealing that she often hears women say they “can’t do it” bc they love sweets too much. “FAIR! So here are 5 high protein, low cal options to throw in your rotation and kick that excuse out the door!”

Protein Yogurt Dip

Greek,Yogurt,In,A,Wooden,Bowl,On,A,Rustic,Wooden​Greek YogurtShutterstock

The first dessert is protein yogurt dip. It is a “creamy, high-protein snack or frozen treat,” she explains.

Protein Jello Whip

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Dessert two? Protein Jello Whip. She describes it as “light, fluffy, and sweet without the guilt.”

Chocolate Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake​Protein Mug CakeShutterstock

She also recommends her Chocolate Protein Mug Cake, which is “rich, gooey, ready in under a minute.”

Frozen Protein Pudding Bites

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundThis is the #1 Carb You Could Eat For Your BodyShutterstock

Next up, Frozen Protein Pudding Bites. These are “bite-sized, frozen, and super satisfying,” she exclaims.

Protein Ice Cream Hack

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

The last item is her Protein Ice Cream Hack. “Thick, creamy, and totally crushes cravings,” she says. Want the recipes? Click on the post, follow her, and comment PLAYBOOK. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Regina Trakhtman fitbeyondthirty
Copyright fitbeyondthirty/Instagram
Expert-Recommended

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

Are you trying to lose weight, but have a sweet tooth you can’t retrain? You don’t have to, says one expert. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she reveals the sweet treats she ate when dropping body fat quickly. “If you’re a woman over 30 trying to lose fat, I’m here to tell you this: IT IS POSSIBLE TO GET IN YOUR BEST SHAPE and NOT give up on enjoying life—or DESSERT. I’m here to show you how! I did it at 39!! I lost 7% body fat,” she says.


Why You Need Protein

Brutal athletic woman pumping up muscles with dumbbells19 Best Arm-Toning Workouts for Women Who Want Sculpted Shoulders and BicepsShutterstock

She starts by explaining why protein is so essential for weight loss. “It preserves lean muscle, boosts metabolism, and keeps you fuller for longer, reducing cravings & overeating,” she says. “Plus, it helps maintain toned, strong muscles while shedding fat, so you lose weight w/out losing your shape!”

Science Confirms This

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.​Hanging Leg RaisesShutterstock

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.

You Can Lose Weight with a Sweet Tooth

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

She continues, revealing that she often hears women say they “can’t do it” bc they love sweets too much. “FAIR! So here are 5 high protein, low cal options to throw in your rotation and kick that excuse out the door!”

Protein Yogurt Dip

Greek,Yogurt,In,A,Wooden,Bowl,On,A,Rustic,Wooden​Greek YogurtShutterstock

The first dessert is protein yogurt dip. It is a “creamy, high-protein snack or frozen treat,” she explains.

Protein Jello Whip

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Dessert two? Protein Jello Whip. She describes it as “light, fluffy, and sweet without the guilt.”

Chocolate Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake​Protein Mug CakeShutterstock

She also recommends her Chocolate Protein Mug Cake, which is “rich, gooey, ready in under a minute.”

Frozen Protein Pudding Bites

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundThis is the #1 Carb You Could Eat For Your BodyShutterstock

Next up, Frozen Protein Pudding Bites. These are “bite-sized, frozen, and super satisfying,” she exclaims.

Protein Ice Cream Hack

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

The last item is her Protein Ice Cream Hack. “Thick, creamy, and totally crushes cravings,” she says. Want the recipes? Click on the post, follow her, and comment PLAYBOOK. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.


Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

chicken fillet on a stone backgroundShutterstock

“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

Brittney Blanco
Copyright profitablenest/Instagram

Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

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According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

Shutterstock

Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

Shutterstock

Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

Shutterstock

Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Melissa McCord fitmission.nutrition
I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
Copyright fitmission.nutrition/Instagram/Shutterstock
Expert-Recommended

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

Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

Breakfast: PB Banana Protein Oatmeal

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.​Best: Vegan Protein Superfood ShakeShutterstock
  • 1/2 cup oats (40g)
  • 1 scoop whey protein (30g)
  • 1 tbsp powdered peanut butter (6g)
  • ½ cup unsweetened almond milk (120ml)
  • Top with:
  • ½ medium banana (50g)

Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

Lunch: Chicken Bacon Ranch Power Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock
  • 5 oz grilled chicken breast (140g)
  • 1/4 cup cooked quinoa (35g)
  • 1.5 cups steamed broccoli (110g)
  • 1 slice Turkey bacon (chopped)
  • 2 tbsp Greek yogurt ranch (30g)

Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

Dinner: Turkey & Rice Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4oz extra-lean ground turkey (112g)
  • 1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
  • 1 tsp sesame oil (5ml)
  • 1-2 tbsp soy sauce (15-30mls)
  • Top with:
  • 1 tbsp (drizzle) light Yum Yum sauce (15g)

Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

Snack 1: Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock
  • 1/2 cup Greek yogurt (120g)
  • 1/2 cup mixed berries (70g)

Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

Snack 2: Apple, Nuts, and Cheese

Pistachio nuts with an apple and string cheeseShutterstock
  • 1 Small apple (160g)
  • 1 pack of 100-calorie coco-dusted almonds
  • 1 light string cheese (24g)

Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

Total for the Day

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Have you ever felt frustrated trying to lose weight while fighting constant cravings for sweets? Or found yourself going off track because you couldn't satisfy your dessert cravings? You're not alone. Today, we're sharing an inspiring story of how one woman found a way to enjoy dessert every night while still achieving her weight loss goals.


Nicole Collet, weight loss coach, knows this struggle all too well. After losing 130 pounds and maintaining it for seven years, she's become an expert at creating guilt-free alternatives to her favorite treats. Nicole started her journey after years of struggling with emotional eating and failed weight loss attempts using unsustainable methods. Now, she helps others find sustainable ways to lose weight while still enjoying food.

Why This Protein Dessert Makes Weight Loss Easier

"If I don't give it to myself, I'm going to go off the rails at some point," Nicole explains in her post, describing the moment she spotted light cherry pie filling at the grocery store. Instead of denying her craving, she transformed it into a protein-packed dessert that contains 56 grams of protein and only 376 calories per pint.

The Complete Recipe Breakdown

Here's Nicole's precise recipe for her protein-packed cherry pie ice cream:

Ingredients:

  • 2/3 cup egg whites
  • 1 cup 0% Fairlife protein milk
  • 1 tablespoon low-calorie sweetener
  • 1 scoop protein powder (Nicole uses maple cookie flavor)
  • Light cherry pie filling (1/4 cup)
  • 2 tablespoons crushed Cinnamon Toast Crunch.

"The maple flavor goes well with the cherry pie theme," Nicole explains. "And adding the protein milk helps boost the protein content while keeping it creamy."

Instructions:

  1. Blend liquid ingredients with protein powder and sweetener
  2. Freeze mixture in Ninja Creamy container for 24 hours
  3. Process on light ice cream setting
  4. Add 2 tablespoons of protein milk down the middle and respin
  5. Layer in crushed cereal and cherry pie filling
  6. Process on mix-in setting
  7. Top with remaining cherry filling and crushed cereal.

Smart Swaps That Make This Dessert Work

"I've spent most of my life trying not to overeat," Nicole reveals. Her strategy focuses on making intelligent substitutions rather than complete elimination. The protein milk adds creaminess while boosting nutrition, and the crushed cereal provides the perfect pie crust texture without excessive calories.

A Daily Strategy That Actually Works

Nicole's daily routine includes:

  • 1,662 calories daily
  • 50 minutes of low-intensity cardio 5 days/week
  • Regular weight training
  • Strategic rest when needed.

"Sometimes you have to sit with being hungry when you're trying to lose weight because that's a normal thing," Nicole explains. "That also is a signal that you're actually losing fat."

The Truth About Weight Loss Setbacks

"I've done a lot of these cuts," Nicole shares, "and every time I do one, I get sick." Rather than letting this derail her, she used it as an opportunity to develop stronger resilience. Her experience shows that success often comes from how we handle obstacles, not from avoiding them entirely.

RELATED:9 Secrets That Helped This Fat Loss Coach Stay Lean and Toned After 50

Dealing With Low Energy Days

"There was one day where I said, I don't think I have the energy to do the cardio," Nicole admits. "And I rested instead. And by the end of the day, because I gave that to myself, I was actually able to do my weight training." This flexibility proved crucial to her success.

The Hidden Challenge of Weight Loss

"Losing 130 pounds and keeping it off for nine years... doesn't solve all your problems," Nicole reveals. "You still have different issues that come up that you have to work on." This honest admission shows the importance of addressing both physical and emotional aspects of weight loss.

A New Approach to Hunger

Nicole's perspective on hunger signals represents a major mindset shift: "Sometimes you have to sit with being hungry when you're trying to lose weight because that's a normal thing. That also is a signal that you're actually losing fat." This awareness helps transform challenging moments into signs of progress.

The Power of Persistence

"I knew somehow that I was letting go, but I was also locking in and I was in it to win it," Nicole shares about her approach to setbacks. This balance of acceptance and determination proved crucial to her success. "Sometimes you're sick and you still have to do your cardio because you know that the movement's actually going to help you get better."

Measuring Success Beyond the Scale

Starting Weight: 166.4 pounds

After 3 Weeks: 159.2 pounds

Total Loss: 7.2 pounds

But the numbers don't tell the whole story. "Shining the light makes things not so scary," Nicole says, explaining how facing fears in one area helps strengthen resolve in others. Her transformation shows that sustainable weight loss comes from balancing smart nutrition with mental strength.

RELATED:This Doctor Reveals 5 Alternative Medications When You Can't Get Ozempic

Your Blueprint for Success

Want to try Nicole's approach? Start with these principles:

  1. Allow yourself controlled portions of foods you crave
  2. Focus on protein-rich alternatives to traditional desserts
  3. Take it minute by minute when challenges arise
  4. Face your fears head-on instead of avoiding them
  5. Remember that slow progress is still progress

"Weight loss isn't just about the number on the scale. It's also about here and here," Nicole emphasizes, pointing to her heart and head. Her journey proves that sustainable weight loss comes from balancing smart nutrition with mental strength.

Transformation happens when you stop fighting your cravings and start working with them. By making small, sustainable changes like incorporating protein-rich desserts, you can achieve your weight loss goals while still enjoying the foods you love. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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