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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.

7 Budget Protein Foods This Chef Always Buys at Costco

Get more protein without breaking the bank—a Costco shopping guide.

Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
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Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Nutrition & Diet

Getting enough protein daily can feel like a challenge, especially if you're aiming for that magic number of 100 grams. Food Network ChampionBobby Parrish understands this struggle and has discovered the best protein-packed finds at Costco that won't drain your wallet. Whether you're an athlete, fitness enthusiast, or just trying to eat healthier, this guide will help you reach your protein goals with ease.

Safe Catch Tuna: The Mercury-Tested Protein Powerhouse

When it comes to portable protein, tuna is hard to beat. "One tin of Safe Catch yellowfin tuna packs 43 grams of protein, getting you almost halfway to your daily goal," Parrish says in his post. He particularly recommends the Safe Catch brand because every batch is mercury-tested, making it pregnancy-safe. While chunk light tuna offers 18 grams per 3 ounces, yellowfin provides a whopping 26 grams in the same serving.

Greek Yogurt: The Strained Protein Champion

Greek-style yogurt stands out in the dairy aisle. "Two-thirds of a cup of Greek yogurt delivers 18 grams of protein, while regular yogurt only provides 8 grams in a larger serving," Parrish explains. The difference lies in the straining process, which removes excess sugar (lactose) while concentrating the protein content.

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Chicken: Breast vs. Thighs Protein Battle

For poultry lovers, chicken breast emerges as the protein winner. "A three-ounce portion of chicken breast contains 26 grams of protein, compared to 21 grams in chicken thighs," Parrish notes. While thighs offer more flavor due to higher fat content, breasts are the go-to choice for maximizing protein intake.

Ground Beef: Lean Means More Protein

When it comes to beef, leaner options pack more protein. "The organic 85/15 ground beef provides 21 grams of protein per 4 ounces," says Parrish. He points out that while the conventional 93/7 blend offers slightly more protein at 23 grams, the organic option provides better overall quality.

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Beef Sticks: Portable Protein Solutions

For on-the-go protein, Parrish recommends Chomps beef sticks. "A 32-gram Chomps stick delivers 10 grams of grass-fed beef protein," he shares. This beats out Wagyu beef sticks, which only offer 5 grams of protein per 26-gram serving due to their higher fat content.

Wild-Caught Salmon: The Sustainable Protein Option

While not as protein-dense as tuna, wild-caught pink salmon still impresses. "A one-third cup serving provides 17 grams of protein," Parrish notes. This makes it a solid choice for those seeking variety in their protein sources.

Cottage Cheese: The Comeback Protein Star

Cottage cheese has made a strong return to the protein scene. "Just a half-cup serving packs 13 grams of protein," Parrish explains. He recommends it for both direct consumption and as a versatile ingredient in protein-rich sauces and dishes.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Bobby's Pro Tip:

Mix and match these protein sources throughout your day to easily exceed 100 grams of protein. For example, combining tuna at lunch, Greek yogurt as a snack, and chicken breast at dinner puts you well on your way to meeting your daily protein goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

7 Budget Protein Foods This Chef Always Buys at Costco

Bobby_Parrish8
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Getting enough protein daily can feel like a challenge, especially if you're aiming for that magic number of 100 grams. Food Network ChampionBobby Parrish understands this struggle and has discovered the best protein-packed finds at Costco that won't drain your wallet. Whether you're an athlete, fitness enthusiast, or just trying to eat healthier, this guide will help you reach your protein goals with ease.

Safe Catch Tuna: The Mercury-Tested Protein Powerhouse

When it comes to portable protein, tuna is hard to beat. "One tin of Safe Catch yellowfin tuna packs 43 grams of protein, getting you almost halfway to your daily goal," Parrish says in his post. He particularly recommends the Safe Catch brand because every batch is mercury-tested, making it pregnancy-safe. While chunk light tuna offers 18 grams per 3 ounces, yellowfin provides a whopping 26 grams in the same serving.

Greek Yogurt: The Strained Protein Champion

Greek-style yogurt stands out in the dairy aisle. "Two-thirds of a cup of Greek yogurt delivers 18 grams of protein, while regular yogurt only provides 8 grams in a larger serving," Parrish explains. The difference lies in the straining process, which removes excess sugar (lactose) while concentrating the protein content.

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Chicken: Breast vs. Thighs Protein Battle

For poultry lovers, chicken breast emerges as the protein winner. "A three-ounce portion of chicken breast contains 26 grams of protein, compared to 21 grams in chicken thighs," Parrish notes. While thighs offer more flavor due to higher fat content, breasts are the go-to choice for maximizing protein intake.

Ground Beef: Lean Means More Protein

When it comes to beef, leaner options pack more protein. "The organic 85/15 ground beef provides 21 grams of protein per 4 ounces," says Parrish. He points out that while the conventional 93/7 blend offers slightly more protein at 23 grams, the organic option provides better overall quality.

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Beef Sticks: Portable Protein Solutions

For on-the-go protein, Parrish recommends Chomps beef sticks. "A 32-gram Chomps stick delivers 10 grams of grass-fed beef protein," he shares. This beats out Wagyu beef sticks, which only offer 5 grams of protein per 26-gram serving due to their higher fat content.

Wild-Caught Salmon: The Sustainable Protein Option

While not as protein-dense as tuna, wild-caught pink salmon still impresses. "A one-third cup serving provides 17 grams of protein," Parrish notes. This makes it a solid choice for those seeking variety in their protein sources.

Cottage Cheese: The Comeback Protein Star

Cottage cheese has made a strong return to the protein scene. "Just a half-cup serving packs 13 grams of protein," Parrish explains. He recommends it for both direct consumption and as a versatile ingredient in protein-rich sauces and dishes.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Bobby's Pro Tip:

Mix and match these protein sources throughout your day to easily exceed 100 grams of protein. For example, combining tuna at lunch, Greek yogurt as a snack, and chicken breast at dinner puts you well on your way to meeting your daily protein goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Best Protein Foods Nutritionists Eat to Lose Weight

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackNov 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Struggling to stay full while cutting calories? You're not alone. Getting enough protein while maintaining a calorie deficit can feel like solving a puzzle. But fitness and nutrition coachMichelle Roots, a certified kinesiologist, has cracked the code with her top protein-rich foods that keep you satisfied without breaking your calorie bank. Read on to discover the foods that could transform your weight loss journey.

Why Your Body Needs Protein

"Proteins are building blocks in the body," says Harvard Health. "They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They're essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response."

How Much Protein Do You Really Need?

Michelle suggests aiming for "0.7 to 1 gram of protein per pound of body weight when in a calorie deficit." This aligns with scientific guidelines - Harvard Health notes that while the basic recommended dietary allowance is 0.36 grams per pound, active individuals and those over 50 may benefit from higher intake, up to "2 grams per kilogram" for optimal results.

Your Go-To Lean Protein: Chicken Breast

"Chicken breast is absolutely a staple in my household," says Michelle. "With about 18 grams of protein per 100 grams and very low calories, it's versatile enough to add to anything."

"Lean meats such as chicken are excellent sources of high-quality protein as well as important nutrients like iron and zinc," says Harvard Health.

Ground Turkey: The Versatile Protein Source

Ground turkey is another favorite in Michelle's kitchen. "You can throw it into pasta meals, make burger patties, or use it in stir-fries and tacos," she explains. With nearly 20 grams of protein per 100 grams, it's a lean option that keeps you within your calorie goals.

Eggs and Egg Whites: Complete Protein Power

Michelle emphasizes the protein power of both whole eggs and egg whites. Harvard Health confirms that "eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants." Michelle adds that one egg provides about 7 grams of protein for just 72 calories.

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Salmon: Heart-Healthy Protein

"Salmon gives you about 17-18 grams of protein per 100 grams for only about 100 calories," Michelle shares. Harvard Health adds that "fish like salmon are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health."

Plant-Based Protein Champions: Lentils and Beans

Michelle recommends lentils for those seeking plant-based options. Harvard Health supports this choice, noting that "beans, peas, and lentils are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc." Michelle adds that one cup of lentils provides 18 grams of protein for only 230 calories.

RELATED:Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Dairy Protein Powerhouses: Greek Yogurt and Cottage Cheese

Michelle swears by plain Greek yogurt and cottage cheese. "A 150-gram serving of Greek yogurt offers 15 grams of protein for just 80 calories," she says. Harvard Health confirms that "dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients."

Quick Protein Solutions: Edamame and Canned Tuna

"Edamame is perfect for quick snacks or salad toppers," Michelle suggests. Harvard Health notes that "soy products such as edamame are good sources of protein, especially for vegetarians and vegans." For a concentrated protein source, Michelle recommends canned tuna, which packs 30 grams of protein per can for only 120 calories.

Smart Supplementation: Whey Protein

While not technically a whole food, Michelle includes whey protein in her recommendations. "It helps me increase my protein intake, supports workout recovery, and serves as a healthy snack between meals," she explains. A typical serving provides 35 grams of protein for about 150 calories.

RELATED:Woman Drops 22 Pounds Using This 10-Minute Morning Walk Strategy

Balancing Your Protein Sources

Harvard Health says that "for optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources." This balanced approach ensures you get all essential amino acids while maintaining a healthy, sustainable diet that supports your weight loss goals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

The 5 Most Overlooked Proteins That Help with Weight Loss

Dani_Spies_clean_and_delicious1
Christopher Roback
By Christopher RobackNov 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

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According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormones

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-up

According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

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"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Kellie_Bader1
Leah Groth
By Leah GrothDec 13, 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 Adita Yrizarry-lang, holistic lifestyle coach

Are you on Ozempic and aren’t sure what to eat? Kellie Bader, PharmD, along with Aliza Olive, MD, is one-half of Med Free Maintenance, GLP-1 nutrition experts. In a new social media post, she discusses eating on Ozempic, revealing 5 under-500 under-500-calorie meals that she eats when she wants to drop weight fast. “When I need 30+ grams of protein and less than 500 calories per meal, here are five easy meals I make,” she writes across the Instagram video.

Eat More Protein to Burn Fat

She starts by addressing the importance of protein for weight loss. “You’ve probably heard: Eat more protein to lose more fat and keep lean muscle and to keep the weight off by decreasing hunger, cravings, and food noise,” she says in the post.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

It Can Be Difficult to Coming Up with Protein-Packed Meals

Close up of young businessman eating rib steak on wooden tray at restaurant.

However, this is easier said than done, she acknowledges. “Does it seem like protein meals are time-consuming and take a lot of prep work? Do you just need a few meals so that you can hit your protein goals without a lot of effort? Are you tired of chicken breast and broccoli as your go-to protein meal?”

These 5 Meals Are Easy to Make and Packed with Protein

Set of natural food high in protein on grey background, top view

“I got you! When I first started paying attention to protein. I found it completely overwhelming. I was searching recipes constantly, and it felt like a part-time job!” she continued. She goes on to reveal five easy ideas “for those days where you just need something simple!” she writes.

An Easy Egg Meal

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,Of

Her first protein-packed meal is an easy breakfast. She pairs Just Crack an Egg protein scramble with 1 egg and 2 servings of egg beaters egg whites. The grand total is 30g protein, 370 calories.

A Chicken Salad in a Bag

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

The next meal is a throw together salad. She takes Real Good chicken tenders (5.5 oz) and places them upon ½ a Chopped salad kit. The total? 36g protein and 445 calories.

RELATED:20 Possible Ozempic Side Effects

Protein Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Kellie is one of the many weight loss experts and a fan of protein-packed Oikos Pro Greek yogurt. She recommends topping a cup with raspberries and ¼ cup protein granola for a nutritious snack or meal with 31g protein and 320 calories.

Steak and Potatoes

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Feeling like an easy steak dinner? One of her go-to's is a KC strip steak with baked potato, butter, and asparagus. It comes to a grand total of 30g of protein and 460 calories.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Turkey Roll Up and Chips

A view looking into a package of processed turkey deli meat slices.

Her last meal involves lunch meat. She uses 4 ounces of deli turkey and rolls it into a tortilla with laughing cow wedge and veggies. She also eats a side of Quest chips. The grand total comes to 43g of protein and 405 calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods

Luisana_Carrero_luisana_nutritioncoach19
Leah Groth
By Leah GrothOct 29, 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 Adita Yrizarry-lang, holistic lifestyle coach

Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new social media post, she reveals exactly what she buys on her Costco runs to stay in shape. “Finding your go-to foods that you really enjoy is one of the best ways to make dieting for fat loss easier. Which is why I get the same foods most times, and because I mainly cook things in bulk, I can mix and match them throughout the week for more variety,” she says.

Proteins

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Here are the proteins she stocks up on:

  • Chicken Breast: “Fully cooked or raw,” she reveals.
  • Ready to Drink Protein Shakes: “Nurri or Fairlife - I like the ones with 30g of protein,” she says.
  • Steak Bites: “This is a new find, and they’re delicious,” she says in the post.

RELATED:This Doctor Lost 25 Pounds in 90 Days By Dropping These 12 Daily Habits

Dairy/Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

She also stocks up on dairy products, including eggs:

  • Egg whites
  • Eggs
  • Low Fat Cottage Cheese
  • Plain Non-Fat Greek Yogurt
  • Oikos Greek yogurt
  • Feta Cheese
  • Unsweetened Almond Milk

Product

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

As for produce, she keeps it simple:

  • Spring mix
  • Romaine lettuce
  • Spinach
  • Cherry Tomatoes
  • Peppers

Fats

Whole and cut avocados on grey marble table, flat layShutterstock

Here is her list of fats:

  • Olive oil
  • Avocados
  • NATURAL peanut butter: “Check the ingredients make sure there’s only peanuts and salt,” she says, noting that this is “cheaper at Costco.”
  • Grass Fed Butter: Also “cheaper at Costco.”

Carbs

Ripe red apples on table close upShutterstock

Here are her go-to carbs:

  • Whole Grain bread: “Dave’s Killer is my fave,” she says.
  • Corn tortillas
  • White rice
  • Potatoes
  • Frozen Berries
  • Apples

RELATED:She Lost 180 Pounds After Discovering These 16 Life-Changing Weight Loss Truths

Here Are Some Simple Meal Ideas From the Categories

“I create my meals using at least 1 food from each category, here are some of my go-tos,” she says.

✅ Greek yogurt, peanut butter, and berries.

✅ Chicken, rice, butter, and salad.

✅ Steak bites, avocado, rice and salad.

Cut Back on Drinking

In another post she discussed other habits that prevent weight loss, including alcohol consumption. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

Plan Your Workouts

She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

RELATED:This Trainer Dropped 15 Pounds of Fat With 15 Simple Changes That Actually Work

Amp Up Your Protein Intake

As for high-protein foods, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier” in another post.

  • Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
  • Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Ozempic Is Working Too Well

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Shutterstock
Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you on Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

If Your Metabolism Goes Down You Might Plateau

Shot of smiling young woman eating yogurt while sitting on stool in the kitchen at home.

Shutterstock

“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

If You Don’t Eat Enough It Can Cause Muscle Loss

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

7 Signs Ozempic Is Slowing Your Metabolism

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Here are the following red flags, per Aliza:

  1. If you are losing hair.
  2. If your energy low
  3. If you’re not hungry at all in the mornings.
  4. If you are more moody than normal
  5. If your sex drive is decreased
  6. If your sleep is off.
  7. If You feel like you are weak and losing strength.

RELATED:20 Possible Ozempic Side Effects

Your Body Is Slowing Down

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“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains.

Here’s What to Do About It

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa

Shutterstock

What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Here’s How Much You Should Eat

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“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says.

Bottom Line: Don’t Undereat!

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“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

8 Best Ways to Maximize Ozempic Results

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

Valparaiso, IN USA - January 15, 2025: Close up of a set of Ozempic Semaglutide Pens

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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Focus on High-Quality Protein at Every Meal

Smoked Salmon: Silky smoked salmon, thinly sliced and served with capers and dill,

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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

Sporty Girl Drinking Glass Of Water Exercising Sitting At Home. Weight Loss And Healthy Domestic Lifestyle

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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

Beautiful mid aged woman walking at city park in an autumn day. Smiling female wearing coat and beanie.

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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo

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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

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Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Monitor Multiple Progress Markers

Happy blonde woman looking in the mirror at bedroom. Beautiful plus size woman and her reflection in the mirror

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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

African American Woman Talking On Mobile Phone Buying Food During Grocery Shopping In Supermarket Store. Black Female Customer Choosing Groceries Chatting On Cellphone In Shop.

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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

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"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

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"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

6 Back Pain Exercises That Work in 9 Minutes

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view​Start With Lumbar Rotation For Lower Back ReliefShutterstock

Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.​Easy Hip Opener With Piriformis StretchShutterstock

Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

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

Tips for Success

Seated spinal twist. Fit woman practicing yoga outdoor stretching lower back for spine health sitting on fitness mat on sandy beach with cliff landscape view. Training class on fresh air in summer

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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

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

When to Expect Results

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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