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        I Lost 8 Pounds in 3 Weeks on the Candida Diet, and Here Is What You Need to Know
    How this "back to basics" diet helped one woman shed pounds fast.
By Leah GrothAug 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Kate Tries/YouTube
By Leah GrothAug 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
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               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
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Nutrition & Diet
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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 GrainsShutterstock
“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 BetterShutterstock
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 CleanseShutterstock
“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 AgainShutterstock
“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 RestaurantsShutterstock
“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” DietShutterstock
“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 IssuesShutterstock
“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 SymptomsShutterstock
“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 SupplementsShutterstock
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.
supplementssustainable weight losslose weight fastwalkingweight loss

        
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        I Lost 8 Pounds in 3 Weeks on the Candida Diet, and Here Is What You Need to Know
    
Kate Tries/YouTube
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Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
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✓Fact-Checked
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			   sound information and advice to make the smartest, healthiest choices.
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               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 GrainsShutterstock
“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 BetterShutterstock
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 CleanseShutterstock
“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 AgainShutterstock
“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 RestaurantsShutterstock
“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” DietShutterstock
“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 IssuesShutterstock
“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 SymptomsShutterstock
“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 SupplementsShutterstock
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.

        
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Tiktok.com/@kikivirk
By Leah GrothApr 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Do you want to lose 7 pounds in two weeks without going to dietary extremes? Kiki Virk (@kikivirk) is a gut and hormone health expert who regularly shares content about how to lose fat and get healthy by balancing your gut. In one of her viral videos she reveals how to drop weight super fast in a healthy manner. “So I lost seven pounds sustainably and healthily in the last two weeks without changing what I'm eating,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her diet. 
Her Method Doesn’t Involve Severe ChangesTiktok.com/@kikivirk
She maintains that her method doesn’t “involve calorie restriction, calorie counting, macro counting, spending hours in the gym,” she says.
Excess Fat Means Too Much InsulinShutterstock
She adds that “some insight that I had no clue about when I started losing weight is that excess fat is actually a symptom of an underlying cause, and that underlying cause is too much insulin.” “In the presence of insulin, your body's not burning fat,” she points out.
“Three things that keep insulin high in our bodies are refined carbs, eating, and insulin resistance,” she says.
She Eats Within an 8-Hour PeriodShutterstock
“I'm going to focus on eating,” she continues. “So, of course, we need to eat. We need to fuel our bodies, and we don't want to restrict the amount of calories that we're eating over a prolonged period of time.”
Her solution? “Essentially, what I do is time restricted intermittent fasting. I just eat within an eight hour eating window in my day.”
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RDN Says: This Might Not Be Sustainabledietdivatara/Instagram
Collingwood isn’t a big fan of intermittent fasting for weight loss. “Just simply fasting and eating during an 8 hour time period might help you lose weight initially but over time it may be difficult to keep it off,” she says. “Be careful of how much you are eating in that 8 hour window. If you aren’t paying attention to what and how much you are eating you could still end up not only not losing but could even gain weight!”
💪🔥Body Booster: If you want to intermittent fast, make sure you are also paying attention to what you are eating during that time period. 
@kikivirkHow I lost my summer vacation weight sustainably 🥰 #weightlossadvice #weightlosstips #weightloss #caloriedeficit #intermittentfasting #timerestrictedeating
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        I Lost 10 Pounds in 4 Weeks on the Carnivore Diet
    
Lauren Knight Hughes/YouTube
By Leah GrothJun 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
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✓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.
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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 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 SaysShutterstock
“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.
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She Also Quit DrinkingShutterstock
“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 FishShutterstock
“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 WeakShutterstock
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 DaysShutterstock
“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.”
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She Doesn’t Crave SnacksShutterstock
“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 CarbsShutterstock
“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 MorningShutterstock
“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 WantsShutterstock
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”Shutterstock
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.”
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Her Weight Loss Continues During Week 4Shutterstock
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 WantsShutterstock
“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-AroundShutterstock
“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 ItShutterstock
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 DietShutterstock
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.
Nutrition & Diet
        3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)
    
Copyright Glucose Revolution/YouTube
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
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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.
Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.
Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.
The Weight Loss Industry's Billion-Dollar MistakeThe multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.
The Hidden Reason You Can't Stop Eating
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What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.
Why Your Body Fights Against Weight Loss
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The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.
The Truth About Constant Hunger
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If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.
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The Three Keys to Natural Weight Loss
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When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.
Why Quick-Fix Diets Make Everything Worse
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"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."
The Simple Changes That Transform Your Body
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Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."
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The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."
The Science-Backed Results
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The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.
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Your Path to Sustainable Weight Loss
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The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 130 Pounds on the Keto Diet and This Is How
    
low.carb.love/Instagram
By Leah GrothJun 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.
She Learned About Keto From a FriendShutterstock
“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”
She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.
She Learned It Was Similar to AtikinsShutterstock
“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”
She Loves It Because She Is Willing to Sacrifice CarbsShutterstock
“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”
“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.
She Topped the Scale at 315 and Lost 135 PoundsShutterstock
“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Have to Be Mindful of SnacksShutterstock
“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.
You Also Need to Be Calorie ConsciousShutterstock
“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.
You Can Build Muscle Without Being in a DeficitShutterstock
“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.
She Lost 100 Pounds TwiceShutterstock
“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”
The Second Year It Was Harder to Lose WeightShutterstock
She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
After Having a Baby, She Discovered AtkinsShutterstock
The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”
She Lost Weight Fast with Low-Carb, Low-Fat EatingShutterstock
She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.
Then, Embraced Higher Fat FoodsShutterstock
Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.
In General, She Doesn’t “Go Super, Super Crazy on Fats”Shutterstock
“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
She Tracks Her Carbs, Not CaloriesShutterstock
“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.
She Lives a Keto LifestyleShutterstock
“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.
She Also Does Intermittent FastingShutterstock
“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”
Body Network’s Expert Weighs In on Ketodietdivatara/Instagram
While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Body Network’s Expert Weighs In on Intermittent FastingShutterstock
As for intermittent fasting, it works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.
💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
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“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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
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
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“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
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright 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
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“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
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic 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
            
            
        ShutterstockAdded 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
            
            
        ​2. Processed FoodsShutterstockUltra-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
            
            
        ShutterstockFoods 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
            
            
        Shutterstock/Prostock-studioStaying 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
            
            
        ShutterstockDon’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
            
            
        ​Pro TipsShutterstockAvoid 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
            
            
        ShutterstockOzempic 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
            
            
        Shutterstock“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
            
            
        ShutterstockIt’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
            
            
        ShutterstockOzempic 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
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’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
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome 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
            
            
        ​Soda and Sugary DrinksShutterstockOzempic 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
            
            
        ShutterstockIf 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
            
            
        ​Eat BreakfastShutterstockRefined 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
            
            
        ​And Improve Insulin SensitivityShutterstockWhile 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
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk 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
            
            
        ShutterstockOzempic 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
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic 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
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to 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
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
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
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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
            
            
        
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
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
            
            
        
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She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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.
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