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

Find out how a high-fat diet impacts your blood markers and weight.

Dr_Sten_Ekberg1

Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.


Why This Doctor Took a Risk With His Health

"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.

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

What Science Says About Healthy Fats

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

According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."

Understanding Different Types of Fats

A banner for a cooking site with bacon slices fried in oil with bubbles in a grill pan close-up.Shutterstock

UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

He Ate One Meal a Day

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.

Sources of Healthy Fats You Can Try

Walnuts close-up. Healthy eating. Background image, Background of walnut halves, Walnuts sold in spice market. Walnuts Help Lower Cholesterol. Good grains eat healthy.Shutterstock

UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."

What a Healthy Keto Diet Actually Looks Like

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."

A Day of Meals on the Experiment

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

The Truth About Saturated Fat Consumption

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

"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"

What the Blood Tests Revealed

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.

How to Know if This Diet is Right for You

Fried eggs and bacon cooking in a skilletShutterstock

Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."

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

Practical Tips for Including Healthy Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.

The Bottom Line on Fat Adaptation

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.


Why This Doctor Took a Risk With His Health

"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.

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

What Science Says About Healthy Fats

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

According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."

Understanding Different Types of Fats

A banner for a cooking site with bacon slices fried in oil with bubbles in a grill pan close-up.Shutterstock

UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

He Ate One Meal a Day

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.

Sources of Healthy Fats You Can Try

Walnuts close-up. Healthy eating. Background image, Background of walnut halves, Walnuts sold in spice market. Walnuts Help Lower Cholesterol. Good grains eat healthy.Shutterstock

UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."

What a Healthy Keto Diet Actually Looks Like

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."

A Day of Meals on the Experiment

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

The Truth About Saturated Fat Consumption

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

"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"

What the Blood Tests Revealed

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.

How to Know if This Diet is Right for You

Fried eggs and bacon cooking in a skilletShutterstock

Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."

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

Practical Tips for Including Healthy Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.

The Bottom Line on Fat Adaptation

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast? Fasting may be able to help with that. However, before you get started, understand there are several methods you can try. Brendan Jones, a YouTuber, and one-half of Goal Guys, a channel devoted to fitness and productivity, tries out various diet and exercise methods and reports back on his findings. In a recent viral video, he explains alternate fasting, revealing exactly how it helped him lose 10 pounds of body fat and 14 pounds overall in 30 days.


He Starts By Getting a Full Body Scan

Hand of a medical technician operating the bone densitometer while his patient is lying on the bed.Shutterstock

He started by explaining that he got a full body DEXA scan “to measure my lean body mass percentage of body fat and a number of other things I probably won't understand,” he says. “The reason I got this scan is because I'd like to measure how much body fat I can lose through a science-based fasting regimen.”

Here Is What Alternate Day Fasting Means

“I was doing some research, and I came across two really interesting studies on something I'd never heard of before called alternate-day fasting. And it's exactly what it sounds like,” he continues. “You can eat as much as you like within a 12-hour window on day one and then abstain from eating the remaining 36 hours until you complete day two. Repeat these steps over and over until your fast is complete.”

Studies Found It Was More Effective for Fat Loss Compared to Calorie Restricted Diets

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

“In both studies, subjects who did alternate day fasting saw greater fat loss compared to control groups who did traditional calorie-restricted diets, and subjects who were already in decent health also saw improvements in their overall cardiac health. Neither study found any negative side effects, but do call for additional studies. And, of course, you should consult a doctor before taking on any fast that lasts longer than 24 hours,” he continued.

He Created a 30-Day Plan

Lose 10 PoundsShutterstock

“My goal this month is to give alternate day fasting a try for 30 days and then get a follow-up scan to see if it had any positive effects on my fat loss. And contrast that with any perhaps negative consequences in reduction of muscle mass or any other changes to my overall health. That is, of course, assuming I make it in the next 30 days,” he says.

First, He Puts Away Food in His Kitchen

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Before he gets started, he sets himself up for success. “I start by putting away any food that's displayed inside my kitchen. So there are no visual cues to remind me to eat as a safety precaution,” he says.

He Also Looks Out for Malnourishment Signs

Man loses consciousness and falls down due to dizziness and disturbance of the vestibular apparatus. Severe headache and migraine. Concept of helping people suffering from migraines and dizzinessShutterstock

He also looks out for health signs. “I'm gonna be watching for trouble signs like fatigue, dizziness, or headaches, which could indicate malnourishment,” he says.

He Weighs Himself Every 7 Days

Male,Weight,Scales,,Weight,,Diet,Shutterstock

He also recommends regular weigh-ins. “I'll be monitoring my weight every seven days to make sure I'm not dropping pounds at an alarming pace,” he says.

He Keeps Himself “Occupied” to Make It Through Day One

To do list. Notebook and coffee cup on black background.Shutterstock

“My next step is to make it through day one without breaking. So I've written out an ambitious to-do list to keep myself occupied, hopefully leaving less time to think about how hungry I'm getting,” he says.

Eating Enough Protein Is Key

selection food sources of protein. healthy diet eating concept. close upShutterstock

His eating hours are 7 to 7. “It's really important I'm getting the most out of each meal. So I'm starting today with a breakfast of scrambled eggs and tofu for a high source of protein, and I'm going to be serving that on multigrain toast with a side of brown bean,” he says.

RELATED:20 Superfoods for People Over 50

He Meal Preps

Woman cutting chicken fillet in kitchen, closeupShutterstock

After breakfast, he meal preps a quinoa salad with broccoli and sweet potato, “so I have a healthy source of carbs, protein, and vitamins for my second and fourth meals today,” he says. “On days that I can eat, I want to push myself as hard as I can with these workouts because I expect on fasting days I won't have the energy to do nearly as much.”

He Starts Exercising on Day 3

Man,Running,In,The,Track.,Fit,Male,Fitness,Runner,Jogging

He also starts exercising. “When day three arrives, I'm able to get a short run and work out first thing in the morning while my body still feels full from the previous day's eating.”

He Lost 5 Pounds in One Week

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

One week in, and “so far things are going pretty well,” he says. “I have lost five pounds, which I know is mostly water weight at this point,” he adds. “I usually get my worst hunger cravings between six to 8:00 PM, but by that point, I'm on the home stretch, and I know food is coming in the morning, so I usually have that knowledge just to persevere, drink some water, drink some tea, and keep going.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

He Says That He Has a “Significant Boost in Mental Energy” on Fasting Days

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

“Another thing I've noticed on fasting days is a significant boost in mental energy,” he says. “Even though I'm less physically active on days I'm not eating, I find I'm able to stay alert and concentrate well into the evening despite cutting my coffee, drinking down by more than half. And I don't want to guess the reasons why so many studies have found positive benefits from fasting that go beyond just fat loss.”

He Believes Obesity Is Due to “Frequency, “ Portion Sizes, Added Sugars and Fats

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“When you look at the frequency of our meals, along with the portion sizes and added sugars and fats we've come to expect as part of our diet, it's no surprise so many people in North America struggle with weight. At least that's what I'm telling myself because, according to my DEXA scan, I'm obese. According to the American Council on Exercise, anything above 25% body fat for men is considered obese. My score came in at 27%, and I got the scan during a time when I was ranked 30 to 40 kilometers a week, and I stayed consistent with the gym,” he continued.

He Attributes His Fat Due to “Overindulgence in Unhappy Snacking”

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

He added that he holds the majority of fat in his hips and waist, “a little bit around the shoulders and arms and a little bit on the inside of my legs,” he says. “All of this, I think, is caused by a lack of portion control in my diet and an overindulgence in unhappy snacking.”

He Recommends Interval Training

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

Exercise helps maximize fat loss. He recommends interval training. “You have moments where you're doing quick bouts of work, and then you have a rest period, which just gives your body some time to recover, and then you go back in again. And that helps with your energy level, and it's not going to tire you out as much on the days that you're fasting,” he says.

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

Here Are the Exercises He Does

Legs on treadmill.physical therapyShutterstock

“When I finally get back to the gym, I want to pay specific attention to my abs, lower back, and obliques,” he says. This is to “build muscle in the areas that are high in fat.” However, “I'm still maintaining the exercises I do for the rest of my body as well,” he says. He also does cardio.

He Loses 14 Pounds in 30 Days

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

“When it's time for my second body scan. I've lost 14 pounds in 30 days, but the question I still want to answer is, how much of that weight loss was fat? Nine and a half pounds. I lost nine and a half pounds of fat with this routine and cut my percentage of body fat down by 4% in four weeks with the majority of those losses coming from waist and trunk region,” he says.

He Says It Was Easier Than Restricting Calories

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

“Perhaps the only disappointment from these results was the almost three pounds of lean mass I also lost, which is pretty consistent with what I would've expected from a calorie-restricted diet,” he says. “So it doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass at the same time you're trying to burn fat. But in my opinion, anyway, trying to stay consistent with a fasting regimen was much easier than staying consistent with a calorie-restricted or crash diet that involved constantly monitoring your portions and making sure you stay below a daily target.”

It Gave Him the Freedom to Enjoy Cheat Meals

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“I found this routine not only decreased my appetite over time, but it also still allowed me the freedom to enjoy a pizza or popcorn on occasion without compromising my progress,” he says. “The one exception to this dietary freedom, though, is with the first meal you eat at the end of a fast period for that meal, it's really important that you're eating some complex carbs that take time for your body to break down and convert into glucose. Things like whole grains, black beans, sweet potato, or quinoa are all great. If you start your day with white bread and a lot of fruit, those foods will quickly break down into sugar and prevent your body from burning fat. So that first meal is really important.”

RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits

He Is Going to Incorporate Fasting Into His Routine

Skip breakfast concept with no symbol and clock on plateShutterstock

“Based on just my own experience, I found fasting to be a really valuable tool that I honestly wish I'd started using a lot earlier in life. But going forward, I am going to look into a less extreme fasting regimen, probably something closer to intermittent fasting or even just modifying my fast days so they include some form of eating something like rice cakes and a protein shake or a black bean burrito with sweet potato and broccoli,” he says. “Either way, after getting my DEXA scan, I know I have more work to do, and I'm gonna continue utilizing fasting to help as I go forward.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr_Philip_Ovadia_MD1
Philip Ovadia MD
FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight eating all the meat you want? While it might sound like an unhealthy weight loss method, according to one heart doctor, it can be game changing for your overall health. Philip Ovadia, MD, board-certified Cardiac Surgeon and founder of Ovadia Heart Health, lost a whopping 85 pounds and transformed his life with the help of the carnivore diet. In a new interview with Body Network, he explains exactly how he did it.


Even Doctors Struggle to Lose Weight

Dr_Philip_Ovadia_MD2Philip Ovadia MD

Dr. Ovadia, who is turning 50 this year and lives in St. Petersburg, Florida, had a moment of clarity that led him on his health journey. “As a morbidly obese, pre-diabetic heart surgeon, I realized that I was headed for my own operating table. I had tried to lose weight many times prior but would always gain the weight back (and more),” he says.

He Found His “True Why”

The game changer this time was finding his “true why,” he says. “To serve as a better model for my children, to ensure that I was there for my children, and to do better for my patients were all strong motivators that paired with the proper knowledge and tools,” he explains, “finally allowed me to lose the weight and maintain that weight loss now for nearly 8 years.”

He Lost 100 Pounds in 2 Years

Dr_Philip_Ovadia_MD3Philip Ovadia MD

Dr. Ovadia, 5’ 7”, topped the scales at 275 pounds. “I currently weigh 190 pounds. My lowest weight was 170 pounds. The majority of weight that I have added back from my low has been added muscle,” he explains. The 100 pounds of weight loss occurred over 2 years (2016-2018)

He Focused on General Health

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Instead of focusing on fat loss in specific areas of his body, he took a comprehensive approach. “I don’t have any particular parts that I focus on,” he says. “I focus on general health.”

He Eats Meats and Animal Based Products

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

“I maintain a nearly exclusive carnivore diet and consume meats of all kinds, seafood and other animal based products such as dairy and eggs,” says Dr. Ovadia about his diet. “On a typical day, I will eat 2 meals. For example, ground beef with eggs mixed in for one meal and a steak and/or seafood for a second meal.”

He Eliminated All Processed Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

He totally eliminated processed food from his diet. “If it comes in a box or a bag and it has an ingredient list that isn’t composed of whole, real foods, I stay away from it,” he says. “I mostly avoid carbohydrates with the exception of those that are in dairy products and an occasional non-processed carbohydrate such as a baked potato or avocado.”

He Does Resistance Exercise

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

As for his workout, he focuses on resistance exercise of any form, including weights, bands, and body weight. “Building and maintaining muscle is essential to optimize metabolic health and avoid insulin resistance. Having more muscle helps us to burn excess energy that we consume, and muscle also serves as an extra depot for glucose to help avoid excess blood glucose levels,” he says.

He Has Achieved “Optimal Metabolic Health” and Reversed His Insulin Resistance

Dr_Philip_Ovadia_MD4Philip Ovadia MD

His biggest achievement when it comes to his body is “achieving optimal metabolic health and reversing insulin resistance,” he says. “My #1 tip is to work with a practitioner that understands what insulin resistance is, how to test for it and how to reverse it,” he says.

The Biggest Myth, He Says? Red Meat Is Bad for Your Health

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

He also notes that there are “so many” health myths that he has debunked over the years, especially “the entire concept of the food pyramid and that calorie restriction is the best way to lose weight,” he says. “The biggest myth I know to help people to overcome is that red meat is harmful for our health. Red meat is the most nutrient dense, complete food that we can (and should) eat.”

He Measures Progress by 5 Markers of Metabolic Health

The man who measures a waist with a tape measureShutterstock

How does he measure progress? The five markers of metabolic health: Waist circumference, blood pressure, blood glucose, HDL cholesterol, and triglyceride levels

Sustainable Weight Loss Is About “Rethinking What We Eat”

Keto,Diet,Food,salmon,egg, avocado, dietShutterstock

As for challenges and setbacks, “it is important to remember your why and the simple basic principles, like eating whole, real food,” he says. “Sustainable weight loss and good health isn’t about restricting but rethinking what we eat.”

He Is Excited That People Are Paying More Attention to Metabolic Health

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

A fitness-slash-nutrition trend he is excited about is the increased awareness of metabolic health and insulin resistance. “This includes increased use of continuous glucose monitors to help people understand their response to the foods that they are eating,” he says.

He Finds Fitspiration in Others — And Himself

As for fitness inspiration and people who he follows on social media, there are many. Gary Taubes, Nina Teicholz, Shawn Baker, Tro Kalayjian, Maria Emmerich, Ben Bikman, Robert Cywes, Brian Lenzkes, and himself (@ifixhearts) are on the list.

Do Your Research

Dr_Philip_Ovadia_MD5Philip Ovadia MD

His advice for someone just starting their fitness journey? “With the right information, anyone can be empowered to take back control of your health. Just because prior efforts may have not succeeded doesn’t mean that a different approach won’t work,” he says.

Schedule Time to Exercise

Pilates class with men and women at a gymShutterstock

Another trick he suggests? “Schedule time to exercise on your calendar, and don’t let perfect get in the way of good enough,” he says.

He Calls it “Our Ancestral Diet”

cooking burgers on hot grill with flamesShutterstock

In a press release discussing the diet, Ovadia calls the carnivore diet “our ancestral diet.” He explains that as long as humans have been around, meat has been a fundamental part of their diet. Ancestral humans would add plants, like fruits and vegetables, “seasonally and sporadically,” he says.

Carnivore Diet Includes Meat, Dairy, and Eggs

Carnivore diet, zero carb concept, top viewShutterstock

The current carnivore diet includes animal products like meat, dairy, and eggs, omitting plant products and processed food. Some people modify the diet to fit their needs. For example, some people cut out spices and seasonings on their meat, while others use them.

Meat Has Similar Nutrients to Plants

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

And, despite popular belief, there “are no essential nutrients that are not available in animal products,” he says. “The animal has eaten the fruits and vegetables. In many cases, ruminant animals like cows have multiple stomachs that are better able to digest the plant products and better able to extract the nutrients. Those nutrients end up in the animal meat.”

He Also Digs Into the Scientific Literature

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“When you really dig into the scientific literature around fruits and vegetables, their benefit is in substituting for processed food,” he adds. “In the context of someone eating a lot of processed food, when you start eating fruits and vegetables, you see improvements in health.”

Carnivore Is Similar to Atkins and Keto

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

And, he notes that studies have debunked the myth that red meat increases the risk of heart disease and cancer. He also points out that the diet is similar to other low carb diets, like keto and Atkins, which have studies backing them up. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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 and eat steak every day? Patrick, one half of the brains behind the Carnivore Couple YouTube channel, lost 125 pounds in 13 months, “eating nothing but meat,” he writes in the caption of a recent viral video. “Here is everything I ate over the course of two days. You can take your health and life back. Start your health journey today! Take it one day at a time. Consistency is key. Consistency over perfection.” He also shares the other simple habits that enabled him to lose so much weight in such a short period of time.


He Drinks Coffee and Water

He starts the video by discussing his go-to drinks. “Mostly black coffee and water,” he says in his post. “I also enjoy Hint waters. It's like natural flavored water. That's it. If I get a sweet craving, I'll drink Hint water, which usually helps with that. Mostly just water and black coffee.”

He Didn’t Exercise at First

“Another question I get all the time is, did you exercise when you lost your 120 pounds, 125 pounds? And the answer to that is, at the beginning, I worked out for about a month or two, and I lost motivation really quickly. So, I stopped working out and started lifting weights again about two and a half months ago. Putting on muscles is actually pretty easy when you're eating a ton of protein. I do work out, currently. I didn't work out before, so most of my weight was lost from not even working out at all,” he says.

He Eats Only Animal Products

He attributes most of his weight loss to his diet, “which is the carnivore diet, which is a strict elimination diet consisting of only animal products such as beef, butter, bacon, eggs, dairy, pork, chicken and seafood,” he says. “Basically, I ate only meat.”

He Eats His First Snack at 4 PM

He starts discussing his diet, revealing that it is “four o'clock in the afternoon” and he is “hungry because he hasn’t eaten anything all day. “I'm going to go ahead and eat a couple of these little Archer mini beef sticks. It's just grass-fed beef with no sugar or carbs or anything. They're really clean. I like these and Chomps a lot. I usually get these and Chomps both at Costco.

One Meal He Likes? Steak and Eggs

For dinner, he cooks “some delicious steak and eggs,” he says. “I like to season my steak with Redmond's real salt. I also really like to put on some Heath Riles beef rub. There's zero sugar in this rub, and it's really delicious.” He then makes eggs. “I like to melt some grass-fed butter in my pan on medium heat. Then I'm going to crack my five eggs right into that frying pan. And then I'm going to go ahead and mix those bad boys up. Scramble them up real nice.” He then tops them with cheddar cheese and hot sauce.

Another Go-To Meal Is Steak and Shrimp

Another day, he makes a New York strip “just like last night, but with about a pound of shrimp,” he says. “First, I take my grass-fed butter, melt it in a frying pan on medium-high heat, and get it nice and melted. Then I pour my pound of shrimp in there. Now I like to season it with Redmond's Real salt, black pepper, garlic powder, and this really good Kinder's buttery garlic seasoning,” he says, adding that he tops it with Frank’s Red Hot.

He Follows the OMAD Fasting Method During the Week

He also explains that he has been doing the OMAD variety of intermittent fasting for two months, which stands for one meal a day, “Monday through Friday,” she says. “Weekends, I kind of mix it up and do two meals a day.

He Didn’t Count Calories at First, But Now He Does

He also explains that “at the beginning of my journey, I did not count any calories. I was over 300 pounds, you know, just eating meat and fat alone, filling up on that. I definitely had a calorie deficit then. Currently, I am counting calories because I'm getting leaner and leaner.”

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

He Made Two Mindset Shifts

According to Patrick, making two mindset shifts was crucial for his success. “Before I started this journey, I thought that I would never be able to lose the weight and get to my goals and be healthy and happy and be around for my children and my family. But in the beginning, there was this mindset shift I had to make, and I had to start viewing food as fuel and not so much as a comfort thing or an emotional thing. I needed to stop finding my happiness through food and learn how to find it in other ways,” he says.

“Another mindset shift thing I had to do was I had to realize that my children and my health and being around for my children is more important to me than that candy bar or that piece of bread or those carbs, those sugars or that ice cream or that pizza. I really keep that in the front of my mind the entire time and realize I love my family. I want to be around for them, and that pizza's not worth it. That ice cream is not worth it, but that steak, that butter on it, those eggs, that fatty red meat, that's worth it, that's where true nutrition comes from.”

Consistency Is Key

“As time went on, I stopped having those cravings for that bad food. If you're out there and you're struggling and you have a lot of weight to lose, like I did, I know in the beginning, it can seem like an impossible or even a daunting task. But the thing is, you have to take it one day at a time. Every difficult thing in life is achieved by taking it one day at a time, and it's just getting started, taking it one day at a time, and being very consistent. Consistency is key. That's how you see success is consistency,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you considering quitting sugar, dairy, and gluten? Brandon William is a social media influencer with over 1.7 million YouTube subscribers whose “goal is to motivate people to become the best possible versions of themselves,” he writes in his bio. In a recent viral YouTube video he documents his experience of going sugar, gluten, and dairy-free for 60 days, revealing some of the benefits – and negatives – of the experiment.


His Journey Was Motivated by Skin Problems

“No dairy, no gluten, no sugar for 60 days. You might be wondering, why would you do such a thing?” he says at the start of the clip. “I've been struggling with acne and skin problems for the last four years. I've cleared it before using antibiotics, but that was only the bandaid of the problem. I know that the real cause of my skin problems is the food that I eat. I would notice after eating too much sugar, dairy, or gluten that my skin problems would flare up.”

He Decided to Give Up the Good That He Loves Most

“After researching further into it, my hypothesis seemed to be confirmed. But even though I knew the food I ate was the cause, the only issue is that it's the exact food that I love most, and I have never been able to cut it out for good. But now I'm a YouTuber, and my goal is to help motivate all of you to become the best possible versions of yourselves. I can't preach until I conquer this challenge,” he says.

The First Few Days Were “Pretty Tough,” and He Experienced Headaches

“The first few days were pretty tough,” he admits.”I ate super clean but was starting to feel one of the many side effects of this new diet. Headaches. Every time a strong craving hit, I had to fight it off mentally, which would often cause a headache that just wouldn't go away.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Most of the Food Was Bland, So He Ate Out A Lot

“It was especially tough to be only drinking water as I normally would drink a sweet beverage with every meal,” he added. “Considering my cooking skills aren't the best, getting creative and figuring out what to eat every day was a struggle,” he continued. “A lot of the food I ate was bland, making it very unenjoyable and that much harder to stay away from the cravings. This meant that I often had to eat out, and every single time, I had to be a pain and ask the people to make everything I ate gluten and dairy-free. Luckily, there's a large variety of dairy-free and gluten-free options when eating out. So it really helped with my cravings.”

Here Is What He Ate in a Day

“When I wasn't eating out, though, my new diet looked something like this: Eggs with gluten-free bread and avocado for breakfast, some kind of fruit as a snack. Then, chicken or steak with salad for lunch. And lastly, for dinner, a turkey sandwich with gluten-free bread,” he continued.

His Skin Improved

He reveals that one of the first things he noticed was that his skin cleared up. “Around two weeks in, I started to notice improvements in my acne, which was really exciting,” he says.

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Other Benefits Included Improved Sleep, Energy, and Overall Self-Discipline

“Some of the other benefits I was noticing from this diet were better sleep, an increase of energy, and, surprisingly, an increase in my self-discipline. And I think the reason for that comes down to this. In those areas of my life, working and exercising do not take nearly as much willpower as sticking to this new diet. So psychologically, because I'm following this diet that takes so much willpower to push through, it's making the other tasks that aren't so hard to do feel much easier. The resistance towards them feels weak, therefore making them feel easier to do,” he says.

One Con? He Couldn’t Work Out As Hard

However, it wasn't all positive. “I was starting to notice an impact on my workout. No gluten and no sugar keep me relatively low on carbs, just naturally. And I definitely feel it in every single workout. Don't feel as strong and can't do as many reps. Not only that but putting on muscle and gaining weight also became difficult. Since I had to avoid a lot of food, it made it tough to get all my calories in, and instead of building muscle, I was starting to lose weight,” he revealed.

His Skin Continued to Improve

Even after experiencing “three full weeks of stress,” his skin continued to improve. “I started out as a person who had a bunch of acne. I was constantly overeating on sweets, eating chips, and drinking sweet beverages with every single meal I ate. Now, 60 days later, my skin has almost completely cleared up, with only faint red remnants of the previous acne healing. Also, the red and itchy eczema that I had on the inside of my arm at the beginning of the challenge is now completely gone,” he attests.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

He Hopes His Journey Will Inspire Others

“Now, the point of this video isn't necessarily to tell you to go ahead and follow this diet. The main point that I want to get across is that through the power of consistency and patience, you can achieve anything,” he says. “It's how I got into good shape, how I built a successful YouTube channel, and now how I've cleared my acne. So, whatever issue or problem you have that you're trying to overcome or whatever goal you want to achieve, start today with consistency. And so long as you stick with it day in and day out, I promise you, you will achieve it.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.