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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.

Dietitian Reveals How to Trigger the Ozempic Effect Naturally Without Medication

Boost your body's natural weight loss hormone without medication.

Christopher Roback
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

The Dr. Ashley Lucas Show
Copyright The Dr. Ashley Show/YouTube
Christopher Roback
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

The buzz around GLP-1 medications like Ozempic is everywhere, but what if you could get similar benefits naturally? Dr. Ashley Lucas, PhD, RD, is a Registered Dietitian and host of The Dr. Ashley Show. As a former professional ballet dancer with a PhD in Sports Nutrition and Chronic Disease, she specializes in science-backed weight loss strategies. Through her company, PhD Weight Loss and Nutrition, Dr. Ashley has helped over 10,000 people collectively lose more than 466,000 pounds nationwide. Discover how to turn on your body's own GLP-1 production with this full-day eating plan that will help curb cravings and burn fat, without the medication side effects.

Your Body Already Makes This Power Hormone

Your body naturally produces GLP-1 (glucagon-like peptide 1) in your gut, and it plays a crucial role in weight management. "GLP-1 tells your brain that you're full, slows digestion, stabilizes blood sugar, and helps to curb cravings," Dr. Ashley explains in her post. While medications simply mimic this action, specific foods and lifestyle habits can trigger your natural GLP-1 production without unwanted side effects. This natural approach works with your biology rather than overriding it.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Why Natural Is Better Than Medication

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesity​What Are GLP-1 Medications?Shutterstock

Relying on GLP-1 medications can override your body's natural feedback loops. "Whether you're taking the full dose or microdosing for the long term, it can lead to muscle loss, gut sluggishness, and nutrient deficiency over time," Dr. Ashley warns. Studies show approximately 70% of people regain weight after stopping these medications because their bodies never learned to regulate themselves. Natural GLP-1 production supports healthy digestion, lean muscle retention, and long-term metabolic flexibility.

The Four Keys To Natural GLP-1 Production

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

Boosting your natural GLP-1 levels requires a strategic approach to eating. "Protein stimulates GLP-1 the most, so you want to make sure you're consuming adequate protein throughout the day," says Dr. Ashley. Fiber plays a critical role too, as it slows digestion and enhances GLP-1 release. Since GLP-1 is secreted in the gut, fermented foods support the healthy gut microbiome necessary for optimal signaling. Finally, consuming healthy fats slows glucose absorption and keeps you full longer.

Start Your Day Right With A Savory Breakfast

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.​Breakfast Bowls: Egg & Avocado Scramble BowlShutterstock

Your first meal sets the tone for your entire day's metabolic response. "You want to make sure breakfast is savory with a protein and fiber combination," recommends Dr. Ashley. An ideal morning meal might include two to three eggs scrambled with spinach or bell peppers, providing both protein and fiber. Add a side of avocado for healthy fats and more fiber, plus some fermented sauerkraut or salsa to support gut health. Coffee with a splash of heavy cream (Dr. Ashley's "favorite food") and allulose or monk fruit sweetener completes this GLP-1-boosting breakfast.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Power Through Lunch With Slow-Digesting Foods

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

For your midday meal, focus on combinations that maximize satiety and GLP-1 production. "This would not be a peanut butter and jelly sandwich with chips, a cookie, and an apple—that's the worst lunch for triggering your own GLP-1 secretion," Dr. Ashley cautions. Instead, opt for grilled chicken or salmon over mixed greens with roasted vegetables and pumpkin seeds. Dress with extra virgin olive oil and apple cider vinegar, which helps control blood sugar. Adding fermented pickles or kimchi provides additional gut support to enhance GLP-1 production.

Don't Skip Your Afternoon Snack

Homemade,Greek,Yogurt,In,Blue,Bowl,Close,Up,,Top,View.​3. Greek YogurtShutterstock

A strategic afternoon snack prevents evening overeating and supports steady GLP-1 production. "If you're not used to eating this snack and you've been struggling with your weight, you might want to incorporate it," suggests Dr. Ashley. Good options include full-fat or low-fat plain Greek yogurt with chia seeds (or zen basil seeds, which Dr. Ashley prefers for their lower lectin content) and a few berries. Alternatively, bone broth with added collagen and a small amount of butter or coconut oil provides protein and healthy fats that sustain fullness until dinner.

End The Day With A Protein-Forward Dinner

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Your evening meal should stabilize blood sugar overnight while supporting hormone repair. "I would suggest a grass-fed beef or turkey bowl with sauteed zucchini, green beans, onions, mushrooms—whatever non-starchy vegetables you like," Dr. Ashley recommends. Top with fermented salsa or goat cheese and serve over cauliflower rice rather than traditional grains. Add a side salad with fermented beets or a kefir-based dressing to maximize gut health benefits and GLP-1 production while you sleep.

RELATED:20 Possible Ozempic Side Effects

Evening Options That Won't Derail Progress

Hot chamomile green tea from bag in a cup.Shutterstock

If you're genuinely hungry after dinner, several options can satisfy without disrupting your GLP-1 production. "Chamomile or peppermint tea with cinnamon is great, as cinnamon improves insulin sensitivity and digestion," says Dr. Ashley. For more substantial evening hunger, she suggests bone broth or hard-boiled eggs with salt. These options provide satiety without the blood sugar spikes that would counteract the GLP-1-boosting effects of your carefully planned day.

Train Your Body For Long-Term Success

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The true benefit of naturally boosting GLP-1 is establishing sustainable metabolic health. "When you stimulate GLP-1 naturally through food, the right movement, gut health, and blood sugar stability, you're actually retraining your system," Dr. Ashley emphasizes. This approach builds "metabolic muscle" to control appetite and burn fat without external intervention. Unlike medication dependence, naturally optimizing your GLP-1 production empowers your body to maintain weight loss long-term.

Avoid Common Side Effects Of GLP-1 Medications

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

GLP-1 medications often come with unwanted side effects that natural methods avoid. "You can avoid the common side effects like nausea, fatigue, slow digestion, constipation, and especially muscle loss, which we're seeing more and more with long-term medication use," Dr. Ashley points out. By choosing the natural approach, you're working with your body's existing systems rather than overriding them, leading to better overall health outcomes while still achieving weight management goals.

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

Take Action Today For Real Results

Happy businesswoman warming up body and muscles at workplace, feeling satisfied with work done, smiling female employee resting from computer screen. Well-being, productivity and happiness at workShutterstock

Implementing these strategies requires commitment but delivers lasting benefits. "You've got to step up to make the change. Lead with your heart, train your mind, and do not negotiate with your body," Dr. Ashley encourages. Start by incorporating one meal suggestion today, then gradually build toward the full day plan. Focus on protein-fiber combinations, include fermented foods at each meal, and prioritize blood sugar stability. Your body's natural GLP-1 production will respond, creating sustainable appetite control without medication dependence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

ozempicsustainable-weight-loss

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Nutrition & Diet

How to Trigger the Ozempic Effect Without Medication

The Dr. Ashley Lucas Show
Copyright The Dr. Ashley Show/YouTube
Christopher Roback
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

The buzz around GLP-1 medications like Ozempic is everywhere, but what if you could get similar benefits naturally? Dr. Ashley Lucas, PhD, RD, is a Registered Dietitian and host of The Dr. Ashley Show. As a former professional ballet dancer with a PhD in Sports Nutrition and Chronic Disease, she specializes in science-backed weight loss strategies. Through her company, PhD Weight Loss and Nutrition, Dr. Ashley has helped over 10,000 people collectively lose more than 466,000 pounds nationwide. Discover how to turn on your body's own GLP-1 production with this full-day eating plan that will help curb cravings and burn fat, without the medication side effects.

Your Body Already Makes This Power Hormone

Your body naturally produces GLP-1 (glucagon-like peptide 1) in your gut, and it plays a crucial role in weight management. "GLP-1 tells your brain that you're full, slows digestion, stabilizes blood sugar, and helps to curb cravings," Dr. Ashley explains in her post. While medications simply mimic this action, specific foods and lifestyle habits can trigger your natural GLP-1 production without unwanted side effects. This natural approach works with your biology rather than overriding it.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Why Natural Is Better Than Medication

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesity​What Are GLP-1 Medications?Shutterstock

Relying on GLP-1 medications can override your body's natural feedback loops. "Whether you're taking the full dose or microdosing for the long term, it can lead to muscle loss, gut sluggishness, and nutrient deficiency over time," Dr. Ashley warns. Studies show approximately 70% of people regain weight after stopping these medications because their bodies never learned to regulate themselves. Natural GLP-1 production supports healthy digestion, lean muscle retention, and long-term metabolic flexibility.

The Four Keys To Natural GLP-1 Production

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

Boosting your natural GLP-1 levels requires a strategic approach to eating. "Protein stimulates GLP-1 the most, so you want to make sure you're consuming adequate protein throughout the day," says Dr. Ashley. Fiber plays a critical role too, as it slows digestion and enhances GLP-1 release. Since GLP-1 is secreted in the gut, fermented foods support the healthy gut microbiome necessary for optimal signaling. Finally, consuming healthy fats slows glucose absorption and keeps you full longer.

Start Your Day Right With A Savory Breakfast

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.​Breakfast Bowls: Egg & Avocado Scramble BowlShutterstock

Your first meal sets the tone for your entire day's metabolic response. "You want to make sure breakfast is savory with a protein and fiber combination," recommends Dr. Ashley. An ideal morning meal might include two to three eggs scrambled with spinach or bell peppers, providing both protein and fiber. Add a side of avocado for healthy fats and more fiber, plus some fermented sauerkraut or salsa to support gut health. Coffee with a splash of heavy cream (Dr. Ashley's "favorite food") and allulose or monk fruit sweetener completes this GLP-1-boosting breakfast.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Power Through Lunch With Slow-Digesting Foods

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

For your midday meal, focus on combinations that maximize satiety and GLP-1 production. "This would not be a peanut butter and jelly sandwich with chips, a cookie, and an apple—that's the worst lunch for triggering your own GLP-1 secretion," Dr. Ashley cautions. Instead, opt for grilled chicken or salmon over mixed greens with roasted vegetables and pumpkin seeds. Dress with extra virgin olive oil and apple cider vinegar, which helps control blood sugar. Adding fermented pickles or kimchi provides additional gut support to enhance GLP-1 production.

Don't Skip Your Afternoon Snack

Homemade,Greek,Yogurt,In,Blue,Bowl,Close,Up,,Top,View.​3. Greek YogurtShutterstock

A strategic afternoon snack prevents evening overeating and supports steady GLP-1 production. "If you're not used to eating this snack and you've been struggling with your weight, you might want to incorporate it," suggests Dr. Ashley. Good options include full-fat or low-fat plain Greek yogurt with chia seeds (or zen basil seeds, which Dr. Ashley prefers for their lower lectin content) and a few berries. Alternatively, bone broth with added collagen and a small amount of butter or coconut oil provides protein and healthy fats that sustain fullness until dinner.

End The Day With A Protein-Forward Dinner

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Your evening meal should stabilize blood sugar overnight while supporting hormone repair. "I would suggest a grass-fed beef or turkey bowl with sauteed zucchini, green beans, onions, mushrooms—whatever non-starchy vegetables you like," Dr. Ashley recommends. Top with fermented salsa or goat cheese and serve over cauliflower rice rather than traditional grains. Add a side salad with fermented beets or a kefir-based dressing to maximize gut health benefits and GLP-1 production while you sleep.

RELATED:20 Possible Ozempic Side Effects

Evening Options That Won't Derail Progress

Hot chamomile green tea from bag in a cup.Shutterstock

If you're genuinely hungry after dinner, several options can satisfy without disrupting your GLP-1 production. "Chamomile or peppermint tea with cinnamon is great, as cinnamon improves insulin sensitivity and digestion," says Dr. Ashley. For more substantial evening hunger, she suggests bone broth or hard-boiled eggs with salt. These options provide satiety without the blood sugar spikes that would counteract the GLP-1-boosting effects of your carefully planned day.

Train Your Body For Long-Term Success

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The true benefit of naturally boosting GLP-1 is establishing sustainable metabolic health. "When you stimulate GLP-1 naturally through food, the right movement, gut health, and blood sugar stability, you're actually retraining your system," Dr. Ashley emphasizes. This approach builds "metabolic muscle" to control appetite and burn fat without external intervention. Unlike medication dependence, naturally optimizing your GLP-1 production empowers your body to maintain weight loss long-term.

Avoid Common Side Effects Of GLP-1 Medications

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

GLP-1 medications often come with unwanted side effects that natural methods avoid. "You can avoid the common side effects like nausea, fatigue, slow digestion, constipation, and especially muscle loss, which we're seeing more and more with long-term medication use," Dr. Ashley points out. By choosing the natural approach, you're working with your body's existing systems rather than overriding them, leading to better overall health outcomes while still achieving weight management goals.

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

Take Action Today For Real Results

Happy businesswoman warming up body and muscles at workplace, feeling satisfied with work done, smiling female employee resting from computer screen. Well-being, productivity and happiness at workShutterstock

Implementing these strategies requires commitment but delivers lasting benefits. "You've got to step up to make the change. Lead with your heart, train your mind, and do not negotiate with your body," Dr. Ashley encourages. Start by incorporating one meal suggestion today, then gradually build toward the full day plan. Focus on protein-fiber combinations, include fermented foods at each meal, and prioritize blood sugar stability. Your body's natural GLP-1 production will respond, creating sustainable appetite control without medication dependence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Natural Food Boosters That Work Like Ozempic

Dr. Kate Lyzenga-Dean drkateld
Copyright drkateld/YouTube
Christopher Roback
By Christopher RobackFeb 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Struggling with weight loss? You're among the 165 million Americans trying to shed extra pounds. While medications like Ozempic make headlines, their high cost and side effects leave many searching for alternatives. Dr. Kate Lyzenga-Dean, a Functional Medicine Healthcare Provider with over a decade of experience, reveals seven natural ways to boost your body's own GLP-1 production for sustainable weight loss. Discover how these science-backed alternatives could help you achieve your weight loss goals without breaking the bank or dealing with uncomfortable side effects.

What is GLP-1 and Why Does it Matter for Weight Loss?

"GLP-1 is a hormone that's made in your gut when you eat," Dr. Kate explains in her post. This crucial hormone performs multiple functions: signaling your pancreas to release insulin, improving satiety, and slowing down food digestion. Unlike medications that artificially boost GLP-1 activity, natural alternatives work with your body's own mechanisms for sustainable results.


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

The Problem with GLP-1 Medications

Dieting concept with scales on the wooden floorShutterstock

Dr. Kate highlights significant drawbacks of GLP-1 medications: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria." She notes that "50% of patients taking GLP-1 agonists experienced nausea," and according to a 2022 study, most participants regained their weight within a year after stopping the medication.

Natural Booster #1: Healthy Fats

pistachio in shell nuts in bowl on wooden table background.Shutterstock

"Often you need to eat more fat to lose fat," Dr. Kate reveals. Research shows that unsaturated, long-chain fatty acids strongly stimulate GLP-1 release. She specifically points to a study where "85 grams of pistachios" increased GLP-1 concentrations in overweight adults. Additionally, following a Mediterranean diet rich in olive oil for 28 days significantly boosted post-meal GLP-1 levels.

Natural Booster #2: Protein-Rich Foods

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Research has found that "meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Kate explains. She recommends eggs, which contain beneficial unsaturated fats and choline, and plain yogurt, which studies show can significantly increase GLP-1 production.


RELATED:20 Possible Ozempic Side Effects

Natural Booster #3: Flavonoid-Rich Spices

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Dr. Kate identifies key spices that boost GLP-1: "Curcumin, the primary chemical in turmeric... cinnamon and rosemary." She also mentions green tea's EGCG content, though notes that concentrated supplements may be needed for optimal results.

Natural Booster #4: Berberine

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

"One of the natural GLP-1-boosting herbs that's getting a lot of attention is berberine," Dr. Kate shares. A meta-analysis found that "just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Natural Booster #5: Gut-Supporting Probiotics

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

Dr. Kate emphasizes the importance of healthy gut bacteria: "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids." She specifically mentions the bacteria Akkermansia, which not only increases GLP-1 but also enhances fat burning through thermogenesis.


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

Natural Booster #6: Polyphenol-Rich Foods

Red juice pomegranate on dark backgroundShutterstock

To support beneficial gut bacteria, Dr. Kate recommends polyphenols, noting that "the ones found in pomegranate are especially good at supporting Akkermansia." This creates a synergistic effect, enhancing both gut health and GLP-1 production.

Natural Booster #7: Mediterranean Diet

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Dr. Kate points to research showing that following a Mediterranean diet, particularly one rich in olive oil, significantly increases GLP-1 levels. This dietary pattern combines many of the individual boosters into a sustainable eating approach.


RELATED:20 Things to Avoid While on Ozempic

Combining Natural GLP-1 Boosters for Maximum Results

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

"The beauty of working with your body using natural GLP-1 boosters is that you can stack these strategies to maximize your weight loss and blood sugar balance," Dr. Kate explains. While these natural alternatives won't deliver overnight results like medications, they offer a sustainable path to weight management with minimal side effects. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Ozempic shutterstock_1404723482
Shutterstock
Leah Groth
By Leah GrothNov 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight without Ozempic? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. In a recent YouTube video, she reveals how to trigger the Ozempic weight loss effect. “Ozempic causes weight loss by mimicking the action of a naturally occurring hormone called GLP-1 she says, revealing that “you can boost that hormone by eating great tasting foods” and “don't want to endure costly weekly injections that could leave you feeling nauseated for the rest of your life.”

GLP-1 Is a Hormone That Lowers Blood Sugar and Helps You Feel Full

She starts her post by explaining that Ozempic is a GLP-1 agonist. “GLP is a hormone naturally produced in your small intestine in response to food intake. So after you eat and there is food inside your system, GLP-1 is called into action. Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full. So GLP-1 is a helpful hormone because of its effects, which are a robust insulin response.”

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

Ozempic Mimics It and Tricks Your Body Into Feeling Full

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“Slower digestion and increased fullness give you better blood sugar and weight control,” she continues. “Ozempic mimics the action of natural GLP-1 by acting as an agonist. An agonist is a manufactured substance that binds to cells, causing the same action as the natural substance. So essentially, ozempic tricks your body into thinking there is more GLP-1 hormone present than there really is.”

Diet Can Stimulate GLP-1 Naturally

Beautiful young happy african woman with afro curly hairstyle strolling in the city - Cheerful black student walking on the streetsShutterstock

Can you boost GLP one without taking a drug? Yes, you can,” she says. “Diet plays a significant role in stimulating GLP-1 production naturally. Let's go through an entire day of eating to show you how to do it,” she says.

RELATED:20 Possible Ozempic Side Effects

Eat Yogurt in the Morning

Close up of happy beautiful woman eating yogurt while standing in living room at homeShutterstock

The first food she recommends is yogurt for breakfast, which you can eat in the morning as an afternoon snack if you practice intermittent fasting. “It is a fermented food and it contains a combination of protein and calcium. The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion. Research shows that dairy products like yogurt, milk, and cheese can increase GLP-1 levels post-consumption. The protein contained in these foods triggers the release of GLP-1 as the body works to metabolize amino acids, while calcium plays a supporting role in enhancing this process. So, the combination of protein and calcium has a synergistic effect, leading to a more pronounced GLP-1 response compared to either nutrient alone. She recommends avoiding low-fat varieties with added sugar, which “spikes your blood sugar,” she says. “You can choose either unsweetened Greek or regular yogurt. Greek yogurt is higher in protein, whereas regular yogurt is higher in calcium. Either way, you are getting a fermented food with a desired combination of protein and calcium, and you don't have to eat plain yogurt.”

Add Berries

Bowl with yogurt and blueberries on table, top viewShutterstock

She also recommends “stirring in some sweetness in the form of berries,” which helps boost the polyphenol content, “giving yourself a third GLP-1 advantage,” she says. “Much like fermented foods, foods rich in polyphenols positively influence the gut microbiota supporting GLP-1 production. Think of polyphenols as the beneficial substances that give colorful plant foods like berries their color. If you've ever heard the advice to eat a rainbow each day, what you're really being asked to do is eat a variety of polyphenols each day. And some extra good news? Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Eat a Salad

Happy,Young,People,Eating,Healthy,Salad,For,Lunch.,Multiracial,GroupShutterstock

Next, she explains why she is the proponent of a daily salad. “When naturally boosting GLP-1 is your goal, a daily salad is a gem. Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber. Fiber not only slows digestion but also promotes the growth of beneficial gut bacteria. When fiber is processed by gut bacteria, short-chain fatty acids are produced, which stimulate the release of GLP-1. Those vegetables also fill your stomach, and while that added volume is not directly related to GLP-1, it does suppress your appetite by activating stretch receptors in the stomach and intestine. When those receptors are stretched, they convey a, ‘we are full’ message to your brain, letting you comfortably stop eating.”

Top It with Protein and Healthy Fat

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

“You can gain an even bigger hunger satisfaction advantage by topping your daily salad with protein and healthy fats,” she explains. Dietary fat often gets a bad rap, but certain types of fat are essential for health and can even promote weight loss. When fat enters the small intestine, it stimulates the secretion of cholecystokinin, which slows stomach emptying and signals the gallbladder and pancreas to release enzymes for digestion. As a result, you get slower, more robust digestion. So by all means, load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing.”

Pair a Protein with Veggies for Dinner

Fillet of Salmon.Shutterstock

She moves on to dinner. “To boost GLP-1 levels and continue hunger satisfaction for the remainder of the day, serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish,” she says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Cook with Fats

chef cooking salmon steaks in the kitchenShutterstock

“Don't be afraid to cook in fats that stand up to heat, such as butter, avocado oil, or high-quality olive oil. The combination of protein, fat, and veggies creates a meal that takes a long time to digest and produces a nice steady rise and fall in blood sugar over time. That is what you want because it helps you move comfortably through the evening hours without snacking. Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss. GLP-1 can be stimulated naturally when you choose fermented foods or foods that contain protein, especially protein paired with calcium, polyphenols, fiber, and fat,” she continues.

She Has a Cookbook with More Recipes

If you want more of her recipes, you can order her Mediterranean Keto cookbook. “If you want to eat for hunger satisfaction, it provides more than 45 recipes that promote hunger satisfaction and help enhance your body's ability to produce GLP-1 naturally,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

Susie_Matychuk_coachsooz1
Copyright Coach Sooz/YouTube/Instagram
Leah Groth
By Leah GrothNov 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure if you want to take medication to do it? You don’t have to, according to one expert. Susie Matychuk, AKA Coach Sooz, is “the world’s nerdiest personal trainer,” according to her YouTube bio. “The thing that is more effective than Ozempic is a healthy lifestyle,” she says at the start of the viral YouTube clip. In it, she discusses alternatives to the drug for weight loss in the form of foods and fitness.

She Grew Up Believing Medication Should Be a “Last Resort”

She starts by discussing her experience with medication. “I grew up with very traditional values, and I remember my mom telling me that medication should always be the last resort. In my early twenties, I started getting chronic strep throat, joint pain, and rashes. I had no idea that it was because of my poor diet and stress level,” she says in her post.

She Has Tried Taking Typical Medications But They Haven’t Worked

“I went to the doctor and got prescribed antibiotics and painkillers. My symptoms got worse, and I went to the emergency room thinking that I had rheumatoid arthritis or something, which is typical of Susie being overdramatic. The doctors were just as confused as me, and I realized the medical system is not made to help people with symptoms,” she says.

However, Healthy Lifestyle Has Helped Her Ailments Over the Years

She reveals that when she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” her symptoms gradually went away. “That's a little bit about my story and why I am so passionate about a lifestyle approach instead of medication,” she says, adding that there are specific types of food and exercises that stimulate GLP-1, “which is the hormone that Ozempic” targets.

She Believes a Healthy Lifestyle Can Work Just as Well as Ozempic

She notes that while doctors are “prescribing it very generously,” they wouldn’t need to if people understood nutrition and exercise. “If we understood how to make our body have nutrients, then we wouldn't gain fat and feel the need for weight loss drugs at all,” she says. “I would definitely describe myself as anti-medication and pro-healthy lifestyle.”

These Foods Increase the Production of GLP-1

“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention,” she claims. “There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado, nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. Yerba mate tea and black coffee also lower appetite.”

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

The Best Diet Is “Pretty Close” to Keto

The ideal fat loss diet that “stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she reveals. “Remember that fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

Exercise Also Releases Chemicals That “Benefit the Body”

Exercise does not stimulate GLP-1,” but it does stimulate a whole bunch of other chemicals that benefit the body,” says Susie. “One of them is growth hormone or GH, and another one is BDNF,” she says about brain-derived neurotrophic factor. “GH is what starts the process of muscle growth. BDNF is what makes you smarter. So basically, exercise makes you jacked and smart.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

Ozempic Stops You From Releasing GH, Which Is the Hormone That Helps You Build Muscle

“Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she reveals.

These 5 “Primal Movements” Are the Best Exercises for Weight Loss

According to Susie, the best exercises are called primal movements. “They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing, and pulling,” she says.

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

The Most Effective Equation for Fat Loss? Diet and Exercise

“Basically, all you need to do to live a healthy lifestyle that is more effective for fat loss than ozempic is one, eat the GLP-1 stimulating diet, and two, practice your primal movements,” she says. “Every day, big pharma will keep making drugs and selling them to us as long as we are asking for them. And by taking them, you're still asking for them. So hopefully, this provided some clarity on what to do instead, which is to be healthy.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

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Copyright Coach Sooz/YouTube/Instagram
Leah Groth
By Leah GrothSep 11, 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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Coach Susie is a Canadian personal trainer, fitness educator, and online coach who helps her clients get in shape without relying on medication. In a viral YouTube video, she reveals a diet to help you lose weight, comparable to Ozempic. “The thing that is more effective than ozempic is a healthy lifestyle,” she says in the clip. She goes on to reveal the exact food and meal plan you should follow to mimic the weight loss effects.

She Always Recommends a Healthy Lifestyle Over Medication

When she was young, she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” which made her “so passionate about a lifestyle approach instead of medication.”

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

You Can Increase GLP-1 Without Ozempic

“In this video, we're going to be focused on what kinds of foods to eat and what kinds of exercises stimulate GLP-1, which is the hormone that Ozempic affects,” she says. “So basically, how to get really effective weight loss results without needing to take drugs.”

She Has Talked to a Lot of People Who Have Taken Ozempic

“I am a personal trainer, so I'm an expert at exercise, nutrition, and coaching and not medications, although I have done my fair share of research on ozempic because I talk to so many people who have taken it or are currently taking it,” she says.

RELATED:20 Possible Ozempic Side Effects

What Is GLP-1

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention.”

These Foods Can Increase GLP-1 Production

Karawang, Indonesia - June 13th : sell eggShutterstock

“There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. “Yerba mate tea and black coffee also lower appetite.”

The Ideal Fat Loss Diet Is “Pretty Close to Keto”

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“The ideal fat loss diet that stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she says. She adds that “fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

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

Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

For breakfast, she recommends keeping it simple. Eggs, avocado, and coffee are the perfect combination of fat-burning food.

Lunch

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

For lunch, she recommends a clean protein, veggies, and healthy fat. Grilled salmon, cauliflower rice, green pepper, EVOO, is an example she uses.

Dinner

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

For dinner, she also recommends protein, veggies, and probiotics. Grass-fed ribeye, spaghetti squash, and sauerkraut is a great example.

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

Also, Do These Types of Exercise

“So basically, exercise makes you jacked and smart. Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she says. “The best exercises are called primal movements. They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing and pulling.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

What She Ate to Lose 42 Pounds

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Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackMay 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

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

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

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

Struggling to lose weight while still enjoying your meals is a challenge most of us know all too well. For YouTube sensationLiezl Jayne Strydom, the breakthrough came not from extreme restrictions but from protein-rich meals that kept her satisfied throughout the day. With over 1.2 million subscribers following her journey, Liezl has documented exactly how she lost 42 pounds by creating simple, delicious recipes that deliver an impressive 112 grams of protein daily while keeping calories in check. Her dairy-free, gluten-free approach focuses on foods that actually taste good while supporting weight loss goals. Discover the exact meals from Liezl's personal food journals that transformed her body and could do the same for you.

Journals That Changed Everything

Liezl recently discovered her old food journals from her weight loss journey and was reminded of how challenging it was to find low-calorie meals that were still balanced, healthy, and satisfying. "I used to write down all the recipes and meals that I loved the most that really helped me during this time," Liezl shares in her recent post. These journals became her blueprint for success, documenting what actually worked for her 42-pound weight loss. She's now sharing these proven recipes that helped her transformation.

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

Customizable Meal Plan for Your Goals

This meal plan is incredibly versatile, designed to fit your specific needs. "I've made this really customizable for you guys. You can customize this to get anywhere from 1200 to 1800 calories per day," Liezl explains. The plan delivers an impressive 112 grams of protein while keeping calories manageable. Everything is already gluten-free and dairy-free, with options to make recipes vegan. Liezl's excitement about sharing these recipes comes from their effectiveness in her own journey.

Breakfast: Spinach and Feta Frittata

Start your day with this protein-packed frittata that's simple to prepare. "This is a very very easy one. That's so good, so good," Liezl exclaims about this breakfast option. Begin with two eggs (or vegan egg replacer), mix in about 40 grams of feta (dairy-free or regular), add salt and pepper, then fold in wilted spinach. The quick-cooking dish pairs perfectly with toast or fruit, giving you flexibility based on your preferences. This balanced breakfast provides essential protein to start your day right.

Morning Pick-Me-Up: Protein Mocha

This protein mocha combines the best of all worlds - coffee, chocolate, and protein. "It's high protein, it's low calorie, it's coffee and it's chocolate. I mean, I don't know what more you could ask for from a morning coffee," Liezl enthuses. Simply heat a cup of soy milk (or any milk of choice), then mix half a scoop of vanilla protein powder with a teaspoon each of instant coffee and cocoa powder. Add a little boiled water to create a thick chocolate sauce, then stir in the warm milk for a satisfying, energizing beverage.

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

Lunch: Black Bean and Tahini Sandwich 2.0

This plant-based sandwich delivers impressive protein without meat. "It's one of my favorite sandwiches," Liezl says about this updated classic from her journals. Mash half a cup of rinsed black beans, then mix with one tablespoon of tahini, half tablespoon each of Dijon mustard, sweetener (like maple syrup), and lime juice, plus salt and pepper. Layer on toasted bread with baby spinach, tomato slices, dill pickle, and a touch of onion. The combination creates a satisfying sandwich with complex flavors that work perfectly together.

Afternoon Snack: Yogurt and Tahini Veggie Dip

Transform ordinary vegetables into a delicious snack with this simple dip. "I love a good dip with some vegetables," Liezl shares, explaining how this makes healthy eating more enjoyable. Combine a quarter cup of plain yogurt (dairy-free or regular) with a tablespoon of tahini, teaspoon of olive oil, one or two teaspoons of lemon juice, salt, pepper, and optional garlic or herbs. Serve with cucumber slices, baby carrots, or any vegetables you prefer. This protein-rich dip makes reaching for healthy snacks much more appealing.

Dinner: Tangy Tomato Chicken with Crispy Potato Wedges

This flavorful dinner was inspired by Liezl's favorite restaurant meal. "I've been craving crispy potato wedges," Liezl admits while preparing this satisfying dinner. Start by cutting potatoes into wedges, coating with oil, smoked paprika, onion powder, salt and pepper, then bake at 425°F for 40-60 minutes. For the sauce, combine tomato paste, oil, sweetener, lemon juice, smoked paprika, onion powder, oregano, chili flakes, optional cayenne, salt and pepper. Coat chicken breast (or tofu for vegan option) in the sauce and bake alongside green beans or other vegetables.

Sweet Treat: Banana Oat Chocolate Chip Cookies

These simple cookies satisfy sweet cravings without derailing your progress. "That is how simple this is," Liezl explains about her incredibly easy cookie recipe. Mash two bananas, then mix with about two-thirds cup of rolled oats, a small handful of almonds, two tablespoons of dark chocolate chips, and a teaspoon of cinnamon. Form into cookies using about a tablespoon of mixture per cookie, then bake at 360°F for about 15 minutes. Five cookies come in at only 200 calories, making them a perfect guilt-free treat.

Meal Prep for Success

Planning ahead is key to staying on track with your nutrition goals. "I've got my meal prepped for tomorrow night. I won't be cooking tomorrow," Liezl says, highlighting the convenience of preparing extra portions. When making dinner, she prepares additional servings for future meals, storing them in containers for easy reheating. The potato wedges reheat well in an air fryer or oven, maintaining their crispiness. This approach saves time and helps avoid unhealthy last-minute food choices.

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

Customizing Calories to Fit Your Needs

The meal plan's structure makes it easy to adjust calories based on your goals. "For 1,200 calories per day, you can have the breakfast, the lunch and the dinner, and then just leave out the snacks," Liezl explains. For 1,400 calories, add one snack (either the veggie dip or cookies). For 1,600 calories, include both snacks. And for 1,800 calories, double up on one of the snacks. The mocha adds about 100 calories and can be included with any of these options. This flexible approach allows you to tailor your intake without obsessing over exact numbers.

Mix and Match for Variety

Don't limit yourself to just these recipes - combine them with other meals from Liezl's series. "I've made three of these meal plans now based off of my weight loss journals," Liezl shares, encouraging viewers to explore all options. All main meals across her three videos are approximately 400 calories each, while snacks are roughly 200 calories. This consistent structure allows you to easily interchange meals and snacks between different meal plans, creating endless combinations that keep healthy eating interesting and sustainable.

The Key to Sustainable Weight Loss

Liezl's approach focuses on finding meals you genuinely enjoy rather than forcing yourself to eat foods you dislike. "Find some meals that you're excited about," Liezl encourages, highlighting the importance of enjoying what you eat. Her enthusiasm for the food she prepares demonstrates that healthy eating doesn't have to be boring or restrictive. By finding nutritious options that you look forward to eating, you're more likely to stick with your healthy habits long-term, making sustainable weight loss possible. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

He Lost 220 Pounds and Kept It Off by Eating These 4 Meals on Repeat

Stanley Bronstein stanleyfbronstein
Copyright stanleyfbronstein/Instagram
Leah Suzanne
By Leah SuzanneMay 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

Are you trying to lose weight? According to many experts, consistency with your diet is key. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the four meals he eats on repeat to maintain his weight loss.

Breakfast Yogurt Bowl

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Bronstein starts his day with a healthy yogurt bowl, made with non-dairy plain yogurt, hemp seeds, flax seeds, sesame seeds, and hemp hearts “mixed in to thicken it up even more,” he says. “Then I top it with a mix of blueberries, blackberries, raspberries, and bananas. I use frozen fruit, as it’s usually less expensive and it lasts longer than fresh fruit.” He also opts to make homemade soy yogurt, “but you can use other plant-based yogurts you can find at the grocery store,” he says. “The main thing is to make sure there are no added sugars in the yogurt. Read the label carefully. If you don’t want to use non-dairy yogurt, that’s fine too, but I believe that non-dairy is better in the long run.”

Salad

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

Next up, a salad. “I make a salad that has a base of spinach and arugula. You can use other ingredients, such as kale and even just iceberg lettuce or a salad mix. I prefer spinach and arugula as they have more nutrients than plain old iceberg or romaine lettuce,” he explains. “You can top it with fresh tomatoes, sugar snap peas, various fruits (apples and such), and sprinkle a few unsalted raw nuts on top (but not too many).” For dressing, he makes his own. “I take a can of no-sugar-added diced tomatoes and throw them in my blender. I sprinkled in all kinds of spices like basil, thyme, oregano, rosemary, etc. Then I put in just a touch of apple cider vinegar or balsamic vinegar to make it a little tart. Mix it up, and you have a healthy, low-calorie, no-salt, no-oil, no-sugar-added salad dressing that tastes great.”

Smoothies

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Smoothies are also part of his daily menu. “I throw in 2 handfuls of some type of fruit (usually blueberries, blackberries, and raspberries, or simply bananas). Then I throw in 2 scoops of hemp protein powder. Out of all the plant-based protein powders, I prefer hemp, and it has no added sodium (soy powder usually does). Then I fill up the smoothie container with unsweetened soy milk (it has no added sugar). Blend it up for 45 seconds, and it tastes fantastic,” he explains.

Bean Soup

Mix,Organic,Beans,With,Soybean,,Red,Beans,,Green,Mung,BeanShutterstock

The last item he eats on repeat? Bean soup. “I go to the store and buy a bag of 15-bean soup mix. I then throw the beans (WITHOUT THE FLAVOR PACKET IT COMES WITH) into my pressure cooker, along with a can of no-salt-added diced tomatoes and another can of water. You can add in any other seasonings you want, but try to leave out the salt. Cook it for about 30 minutes and you have bean soup. You can vary the thickness of the soup by adding more or less water,” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 22 Pounds Eating These 7 Snacks for a Year

Jade Poyser jade.poyser
Copyright jade.poyser/Instagram
Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to snack your way to weight loss? You can, if you make the right choices. Jade Poyser is a weight loss warrior and coach who lost 22 pounds in a year and helps other women achieve the same results. One of her key habits? Eating healthy, nutrient-packed foods. In a new post, she reveals some of her top snacks for weight loss. “They’re high-protein, low-calorie & actually taste so good,” she writes. “These 7 snacks helped me stay full, fuelled & lean while dropping 10kg and I still eat them every week!”

1. Crispy Chickpeas

The first snack she ate? Crispy chickpeas. “100g chickpeas, smoked paprika, garlic, cumin — roast at 200°C for 30–40 mins,” she says. “Crunchy, salty, satisfying!”

= 164 kcal | 8g protein

2. Cottage Cheese Bowl

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

Next up, a cottage cheese bowl. “150g cottage cheese, 50g berries, 5g honey, flaxseeds,” she says. “Sweet & creamy — a go-to!”

= 230 kcal | 26g protein

3. Hard-Boiled Eggs

Hard-boiled eggShutterstock

She is also a fan of snacking up on hard-boiled eggs. “2 eggs + salt & paprika,” she says. “Don’t knock it! Easy, classic, on-the-go.”

= 160 kcal | 12g protein

4. Protein Guac

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

Don’t sleep on protein-packed guacamole. “50g avo, 80g 0% Greek yogurt, 60g chickpeas, lemon, garlic, chili,” she says. “Dip, spread, devour!” she says.

= 290 kcal | 28g protein

5. Tuna Rice Cakes

Tuna mince with mayonnaise on rice cakes.

Shutterstock

Tuna rice cakes are also packed with protein. “2 rice cakes + 1 tin tuna + 1 tsp light mayo + cucumber,” she says. “Crispy, fresh & protein-packed.”

= 220 kcal | 24g protein

6. Protein Yogurt Bowl

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Another delicious snack to make? Protein yogurt bowls. “170g Greek yogurt + cinnamon + vanilla drops + 5g almond butter,” she explains. “Tastes like dessert but it’s fuel!”

= 190 kcal | 20g protein

7. Edamame Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

She also suggests edamame. “100g steamed edamame + sea salt & chili,” she says. “Quick, salty, and satisfying!

= 140 kcal | 13g protein

Why You Need Lots of Protein

Set of natural food high in protein on grey background, top view​Trying to Get Protein From Too Many SourcesShutterstock

Why should you amp up protein? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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