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She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Discover how eating like the world's longest-living people feels.

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Ever find yourself mindlessly scrolling through Netflix, looking for something—anything—to watch? That's exactly how fitness enthusiastKeltie O'Connor stumbled upon "Live to 100: The Story of the Blue Zones." As a former college basketball player who turned YouTuber with 672K subscribers, Keltie is known for putting her body through various challenges to help her audience separate fitness facts from fads. When she discovered the secrets of the world's longest-living people, she knew she had to give it a try. Here's what happened when she followed their diet for a week—so you can decide if it's worth trying yourself.


Understanding Blue Zones

According to the National Institute of Health, Blue Zones are five pockets around the world where people live verifiably longer lives. These areas include Ikaria, Greece; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; and Sardinia, Italy. Researchers found that people in these areas share common lifestyle characteristics that contribute to their longevity.

Dan Buettner, founder of the Blue Zones concept, explains: "The Danish Twin Study established that only about 20 percent of how long the average person lives is dictated by genes, while about 80 percent is influenced by lifestyle and environment."

Key Findings on Diet and Health

The study revealed that 95% of centenarians in Blue Zones ate plant-based diets, including plenty of beans. They also consumed moderate amounts of alcohol, typically wine. The "80 Percent Rule" was common, where people stop eating when they feel 80% full.

Buettner notes, "The longest-lived people have strategies to keep themselves from overeating. There is clinical evidence that strategies such as stopping to say a prayer before meals, eating slowly so that the full feeling can reach the brain, not having televisions in kitchens, or eating with family lead to a decrease in food intake."

RELATED: Woman Who Hated Exercise Lost 12 Pounds From 30 Days of Walking

The Basic Blue Zone Principles

"The specific foods that show up in all these different cities include whole grains such as corn, wheat, and rice, plenty of greens, tubers like sweet potatoes, and lots of beans," Keltie explains in her post. She approached the diet with three main protocols: nutrition (plant-based focus), movement, and maintaining a positive outlook.

Day One: Getting Started

"For breakfast, I made pumpkin pancakes because squash was in all these different cities," Keltie shares. "For lunch, I had a Mexican-style black bean bowl, and for dinner, I had herb pasta with olive oil and sun-dried tomatoes because it's delicious and inspired by Italy."

Adapting to a New Way of Eating

While following a predominantly plant-based diet, Keltie made some practical adjustments. "I realized I had a little bit of ground bison left in my fridge, and I feel that would be a perfect example of a blue zone use of meat," she notes. "It's not the main part of the dish, and it's just a little bit of it. So I'm not going to 100 percent plant base. I'm just being mindful of more sustainable local meats."

The Importance of Sleep

Beyond diet, Keltie discovered the crucial role of rest in longevity. "Something all the blue zones have and is literally my biggest struggle... is sleep," she admits. "I've always been like 'life's more fun than just sitting there with my eyes closed.' But I'm starting to slowly see the negative side effects of it."

The Social Connection

One of the most profound discoveries was about community. "I think the connection is actually the biggest, most important thing in Blue Zones," Keltie emphasizes. She recalls a moment when feeling isolated: "Sometimes I sadly lack just working for myself. I live alone half the year, I'm in a long distance relationship. But ironically enough, when I left Whole Foods, I ran into my stepsister; it just instantly made me feel so much better."

RELATED:Fitness Coach Reveals 6 Nearly Zero-Calorie Protein Foods She Eats Every Day

Dealing with Challenges

Not everything went according to plan. "Date number five, I hit a hurdle not being able to choose my own food," Keltie shares. "At first, I freaked out about this, but then I realized moderation and not stressing, especially when it's social, because I think connection is actually the biggest, most important thing."

The Protein Question

"The lack of protein was definitely noticeable," Keltie observes. "I love protein, and I find when I don't eat enough, my energy dips." She delves into the ongoing debate: "There's two different kind of opposing sides in the debate of protein and longevity. First muscle equals longevity... Protein equals muscle. So if we have more muscle, we'll live longer."

Movement Over Menu

After completing the challenge, Keltie reached an enlightening conclusion: "We tend to hyperfocus way too much on what these blue zones are eating and not how much they're moving. All these people never stop moving. They continue to garden even at a late age; they make their own food, they're constantly moving, and they use food as a way to connect."

The Final Verdict

Looking back on the experience, Keltie shares her pros and cons: "First pro, it was fun to try new recipes. I feel that anytime I try new recipes, I really have a hands-on approach to food. I really remember where my food came from, and I'm just always happier." She emphasizes that while nutrition matters, it's the combination of movement, connection, and mindful eating that truly makes the difference.

RELATED:She Walked With a 12-Pound Vest for 30 Days and Learned These 10 Things

Moving Forward

"I'm not saying nutrition doesn't matter," Keltie concludes, "I'm just saying there's so much conflicting research that how are we ever supposed to know right now? It doesn't mean we stop researching and say who cares? I wonder if we shouldn't be as crazy about our food choices as we think." This balanced perspective might be the most valuable takeaway from her Blue Zone experience—focus on the basics of movement, connection, and whole foods rather than getting caught up in strict dietary rules. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Ever find yourself mindlessly scrolling through Netflix, looking for something—anything—to watch? That's exactly how fitness enthusiastKeltie O'Connor stumbled upon "Live to 100: The Story of the Blue Zones." As a former college basketball player who turned YouTuber with 672K subscribers, Keltie is known for putting her body through various challenges to help her audience separate fitness facts from fads. When she discovered the secrets of the world's longest-living people, she knew she had to give it a try. Here's what happened when she followed their diet for a week—so you can decide if it's worth trying yourself.


Understanding Blue Zones

According to the National Institute of Health, Blue Zones are five pockets around the world where people live verifiably longer lives. These areas include Ikaria, Greece; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; and Sardinia, Italy. Researchers found that people in these areas share common lifestyle characteristics that contribute to their longevity.

Dan Buettner, founder of the Blue Zones concept, explains: "The Danish Twin Study established that only about 20 percent of how long the average person lives is dictated by genes, while about 80 percent is influenced by lifestyle and environment."

Key Findings on Diet and Health

The study revealed that 95% of centenarians in Blue Zones ate plant-based diets, including plenty of beans. They also consumed moderate amounts of alcohol, typically wine. The "80 Percent Rule" was common, where people stop eating when they feel 80% full.

Buettner notes, "The longest-lived people have strategies to keep themselves from overeating. There is clinical evidence that strategies such as stopping to say a prayer before meals, eating slowly so that the full feeling can reach the brain, not having televisions in kitchens, or eating with family lead to a decrease in food intake."

RELATED: Woman Who Hated Exercise Lost 12 Pounds From 30 Days of Walking

The Basic Blue Zone Principles

"The specific foods that show up in all these different cities include whole grains such as corn, wheat, and rice, plenty of greens, tubers like sweet potatoes, and lots of beans," Keltie explains in her post. She approached the diet with three main protocols: nutrition (plant-based focus), movement, and maintaining a positive outlook.

Day One: Getting Started

"For breakfast, I made pumpkin pancakes because squash was in all these different cities," Keltie shares. "For lunch, I had a Mexican-style black bean bowl, and for dinner, I had herb pasta with olive oil and sun-dried tomatoes because it's delicious and inspired by Italy."

Adapting to a New Way of Eating

While following a predominantly plant-based diet, Keltie made some practical adjustments. "I realized I had a little bit of ground bison left in my fridge, and I feel that would be a perfect example of a blue zone use of meat," she notes. "It's not the main part of the dish, and it's just a little bit of it. So I'm not going to 100 percent plant base. I'm just being mindful of more sustainable local meats."

The Importance of Sleep

Beyond diet, Keltie discovered the crucial role of rest in longevity. "Something all the blue zones have and is literally my biggest struggle... is sleep," she admits. "I've always been like 'life's more fun than just sitting there with my eyes closed.' But I'm starting to slowly see the negative side effects of it."

The Social Connection

One of the most profound discoveries was about community. "I think the connection is actually the biggest, most important thing in Blue Zones," Keltie emphasizes. She recalls a moment when feeling isolated: "Sometimes I sadly lack just working for myself. I live alone half the year, I'm in a long distance relationship. But ironically enough, when I left Whole Foods, I ran into my stepsister; it just instantly made me feel so much better."

RELATED:Fitness Coach Reveals 6 Nearly Zero-Calorie Protein Foods She Eats Every Day

Dealing with Challenges

Not everything went according to plan. "Date number five, I hit a hurdle not being able to choose my own food," Keltie shares. "At first, I freaked out about this, but then I realized moderation and not stressing, especially when it's social, because I think connection is actually the biggest, most important thing."

The Protein Question

"The lack of protein was definitely noticeable," Keltie observes. "I love protein, and I find when I don't eat enough, my energy dips." She delves into the ongoing debate: "There's two different kind of opposing sides in the debate of protein and longevity. First muscle equals longevity... Protein equals muscle. So if we have more muscle, we'll live longer."

Movement Over Menu

After completing the challenge, Keltie reached an enlightening conclusion: "We tend to hyperfocus way too much on what these blue zones are eating and not how much they're moving. All these people never stop moving. They continue to garden even at a late age; they make their own food, they're constantly moving, and they use food as a way to connect."

The Final Verdict

Looking back on the experience, Keltie shares her pros and cons: "First pro, it was fun to try new recipes. I feel that anytime I try new recipes, I really have a hands-on approach to food. I really remember where my food came from, and I'm just always happier." She emphasizes that while nutrition matters, it's the combination of movement, connection, and mindful eating that truly makes the difference.

RELATED:She Walked With a 12-Pound Vest for 30 Days and Learned These 10 Things

Moving Forward

"I'm not saying nutrition doesn't matter," Keltie concludes, "I'm just saying there's so much conflicting research that how are we ever supposed to know right now? It doesn't mean we stop researching and say who cares? I wonder if we shouldn't be as crazy about our food choices as we think." This balanced perspective might be the most valuable takeaway from her Blue Zone experience—focus on the basics of movement, connection, and whole foods rather than getting caught up in strict dietary rules. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Does the concept of eating lots of meat – even steak – and losing nearly 3 pounds a week seem too good to be true? According to one fan of the carnivore diet, it isn’t. Lauren Knight Hughes is a social media influencer who shares across various platforms. In one of her viral YouTube videos, she discusses her diet and how she lost 10 pounds in 4 weeks on the carnivore diet. “I am gonna talk about how I lost probably the easiest 10 pounds of my entire life. I'm gonna literally go through week by week, by week, by week to show you exactly what I did and how I was able to lose upwards of two pounds a week while being so, so stuffed the whole time,” she says.


The Carnivore Diet Involves Eating Just Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

“So for anybody that's unfamiliar with what the carnivore diet is, it's kind of this new and up-and-coming meal plan if you will,” she says in the clip. “Basically, all you do is eat just meat, a hundred percent meat.”

People Have Cured Health Problems On It, She Says

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

“But I wanna walk you through exactly what I did and how to do this healthfully because I'm not a trained medical practitioner, but for me, I gave it a shot because there are so many people out there that are seeing their autoimmune diseases literally disappearing, like diabetes gone, tinnitus, gone, high blood pressure, high cholesterol, inflammation, all of that stuff is like completely going away with people when they just do this diet,” she says.

“I have to say this is probably something that I'm gonna stick with for the rest of my life because it was something that was so impactful to me, at least to some format. I'm gonna stick with it the rest of my life, and I wanna walk you guys through this because if it helped me this much, I help, it'll help you. And I'm always talking about ways that we might be able to improve our lives,” she says.

RELATED: I Lost 70 Pounds on the Flexitarian Diet and Here's How

She Also Quit Drinking

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

“For me, removing alcohol from my life was probably one of the best things I have ever done for myself. Like literally hands down, it's the same thing I'm realizing with this carnivore diet, which is awesome,” she says.

She Starts By Eating Meat, Eggs, and Fish

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

“This is day one of having just meat, which includes eggs and fish. You have only whole foods. You can't have cheese, you're having no carbs,” she adds. “Just protein and water.”

She admits that early in the diet, she started suffering headaches. “I am having this like killer headache and I don't get headaches often,” she says, recommending electrolytes. “You gotta have electrolytes for this kind of a diet to kind of get you through it.”

The First Week, She Was Weak

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

On day 4, she went for a six-mile trail run. “It's hard. Definitely can feel a little bit of weakness, but I kind of think that's more because I'm outta shape.” She notes that for dinner, she is going to eat beef, bacon, and eggs.

She Lost 5 Pounds in 5 Days

Female leg is stepping on white scales at homeShutterstock

“So I'm excited today. I have been doing this for five days now, and I have apparently lost five pounds. Whether that's water, weight or weight, weight or, you know, inflammation, whatever that is going on. I definitely feel really good and really energized, very full all the time,” she says, adding that she is “not starving myself whatsoever at all. I'm stuffed all the time.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

She Doesn’t Crave Snacks

Fried eggs and bacon cooking in a skilletShutterstock

“And then the other thing is, I don't even want any snacks, like any chips or anything. And normally, I'd be going all over that. It's not happening on this. I don't know, it's like you might be hungry in the morning, so you eat, and then you're full, you know, after just having some, having some bacon and eggs, you're full for like eight hours after that, or it's not even like you want the food, you know, it's crazy.”

At the end of the first week, she reflects. “This whole past week and kind of where it's taken me. I'm pretty blown away, I'm not gonna lie,” she says.

On Day 8, She Stopped Craving Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“Without the carbs, I thought I would be pretty dead. It's not so bad, actually; maybe yesterday was the first day in a while that I felt hungrier than I had been the other seven days. I feel pretty good even today at the gym. I feel pretty ready to go without any of those carbs for now, eight days.”

“These are super essential for anybody who's gonna do this carnivore diet,” she says about electrolytes. “Our body holds onto electrolytes through water and you know, various vitamins and things that we need basically in our body to function properly. When we're eating fewer carbs or no carbs like I'm doing with this carnivore diet, you're basically holding onto a lot less of those nutrients that we would need that helps our body function properly. That's super important when doing this because otherwise you're gonna be pretty much malnourished and we ain't gonna have that. That's not the kind of thing we want. That's the opposite of what we want. And I should have been doing this from the beginning in case anybody's wondering.”

She Is Waking Up “Crisp” in the Morning

She has good night's sleepShutterstock

“I just woke up without an alarm, which is the seventh time I've done that since I started the all-meat diet. So I am just crisp in the morning,” she says. “And the craziest thing is that I'm honestly not craving carbs. Like that kind of feels liberating.”

She Admits She “Doesn’t Have Enough Carbs” to Run As Fast As She Wants

Fitness woman runner running on seaside bridgeShutterstock

Lauren decides to go on an 8-mile trail run. “I have the energy to do it. So that's pretty cool. I feel good about it. Three miles in and her “legs are burning,” she says. “I don't think I have enough carbs in me to go the rate that I want to go. I have to keep stopping. I'm cramping a lot in like my shoulders kind of like back here.”

She Notes That She Has “No Inflammation, No Bloating”

woman clutching her stomach with her hands in discomfortShutterstock

She notes that pants that used to be snug fit her better. And, “no inflammation, no bloating, none of that. But the best part is, like you guys, my energy is out of this world, with very little anxiety, which is super rare for me. Just kind of like my vibe all around is just up and it's been up.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Her Weight Loss Continues During Week 4

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

After entering week 4, she is still losing weight. “I have dropped another pound of body fat off of this diet. I think you can see. I'm like, I'm pretty lean. This is the most full I have ever been in my entire life.”

She Notes That She Eats As Much As She Wants

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

“Something that I've found to be super liberating about this particular style of eating is like I'm not at all limiting my amount of food. So specifically for this style of eating, I have always eaten how much I want to eat. Like to be to the point of being very full. And I have never felt deprived on this,” she maintains. “I have never once felt deprived in this process and still have managed to, you know, lean up and continue to build muscle and feel good and feel strong and not feel like I'm holding back on eating at all.”

Results? 10 Pounds Down and Healthier All-Around

Lose 10 PoundsShutterstock

“I lost 10 pounds plus tons of inches and my mood was better, my attitude was better. No inflammation, no bloating,” Lauren says. “I just actually went and got my blood tested today. Totally good. My blood pressure is totally good. Everything is extremely healthy and just positive,” she concludes.

Here Is What Else You Need to Know About It

Carnivore diet, zero carb concept, top viewShutterstock

While the carnivore diet may seem similar to keto, there is one major difference. According to the Cleveland Clinic, keto allows you to eat minimal carbs. However, a carnivore diet is a zero-carb eating plan. “You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds,” they write.

RELATED: Food Swaps I Made That Helped Me Lose 70 Pounds and Kept It Off

Cons of the Carnivore Diet

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

Because you are eating zero carbs, you aren’t getting much fiber. “The carnivore diet is super low in fiber, which will cause a lot of constipation,” says Dietitian Kate Patton, MEd, RD, CSSD, LD. “If you have a pre-existing chronic condition, like high blood pressure, high cholesterol, any history of stroke or other cardiovascular diseases, you should definitely not try this diet,” Patton says pointedly. “Even if you have digestive issues, this diet can make things worse with all that protein and fat, which takes a lot longer to digest.” It is also high in saturated fats, which can increase cholesterol.

💪🔥Body Booster: Start with eating whole foods like eggs, fish, and meat. Cut out cheese and all carbs.

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Copyright ruthsoukup/Instagram
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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 lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.


She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

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

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. 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.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

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Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

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.

Kate Tries is a social media influencer who loves trying out new diets and fitness trends. In one of her viral YouTube videos, she reveals how she lost 8 pounds in 3 weeks on the candida diet. “My name is Kate, and today I'm going to talk about the Candida diet. I've been following this diet for three weeks, so I'm going to go over my results, and how I'm feeling and what I think of the diet overall, and here we go,” she says in the clip.


The Candida Diet Is No Sugar, No Flour, No Dairy, No Grains

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“This diet is basically no sugar, no flour, no dairy, no grains. Basically, I just ate vegetables, meat, nuts, seeds, and a lot of eggs for three weeks. The purpose of this diet is to fix my gut health and to balance the bacteria in my stomach,” says Kate.

She Lost 8 Pounds in 3 Weeks

“Within these three weeks, I have lost eight pounds, which is the most I've lost on any of the diets I've done so far. So I'm really excited about that. Although I did not do this diet specifically for weight loss, it's more to get me healthy. Ironically, I've lost the most weight on this diet so far. I think I've lost about 32 pounds overall and about 15 since I started this channel,” she says.

You Will Get Sick Before You Get Better

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Unfortunately, you are going to feel worse before you feel better on the diet, Kate says. “So if you have candida, it can be really hard to start a diet like this, and a lot of times you'll get kind of sick before you start getting better,” she explains.

RELATED: 7 Healthiest Foods You Need in Your Diet Every Day

She Started Off By Doing a Cleanse

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“The way I started this diet is by doing a three-day cleanse,” she says, linking to another video of exactly what she did on it.

She Had Some Go-To Foods She Ate Over and Over Again

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“The way to be successful in this diet is to have some go-to foods. I had a lot of food that I ate over and over and over again. Three weeks is not that long, so I didn't even really get tired of the foods I was eating,” she says.

She Also Had Go-To Meals at Restaurants

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“I found a couple of restaurants that had compliant meals that I could order. And so whenever I was tired, or I just wasn't feeling like cooking after a long day, I would go to these specific meals and these specific restaurants, and that made it way easier to accomplish. So I really suggest that you find ways to make this as easy as possible and as low maintenance as possible because if you're really stressed about cooking and, and being really strict about making everything yourself, it's gonna make it way more difficult to do this,” she says.

RELATED: I Lost 100 Pounds by Walking Every Day: Here Are My Hacks

Anyone Can Benefit From This “Back to Basics” Diet

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“You do not have to have a candida issue to do this diet,” she continues. “It's pretty healthy for anyone. Obviously, you should check with your doctor before you make any kind of diet plan. But this is basically just like back to basics, no refined food and just basically easily digestive food.”

It Can Help If You Have Any Stomach Issues

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“There are quite a few people who don't have candida but just have stomach issues. Actually, a lot of stomach issues, like a leaky gut, can originate from Candida. So, this is a good diet for a variety of different types of people. Even if your goal is just to lose weight, it was really successful for me just to do that,” she explains.

She Has Seen a “Big Improvement” with Her Symptoms

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“As far as the candida issue goes, doing this diet, I have seen a very big improvement with my symptoms, and I'm actually feeling quite a bit better,” she says. “I still have symptoms, though I'm not over this issue, and it can take a long time. The process of getting over a candida imbalance in your stomach is a big deal, and it can take a long time to recover.”

RELATED: 7 Red Flag Signs You’re Burning Muscle (Not Fat)

You Might Also Need Supplements

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She did say that you might need to take supplements as well. “While I've been following this diet, I was just focusing on the food I was eating, and I wasn't taking any additional supplements. And Candida is hard to kill, and you actually do need supplements in order to get over this issue,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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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.

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.