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Kim Kardashian’s Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

Eat and look like a star.

FACT CHECKED BY Christopher Roback
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.

Senada_Greca
FACT CHECKED BY Christopher Roback
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.

Senada Greca is flaunting her washboard abs in a new mirror selfie. In a recent social media post, Kim Kardashian’s trainer shows off her enviable midsection in a photo she took of herself and shared via her Instagram Stories. How does the fitness trainer and model eat to maintain her famous figure? Here is everything you need to know about her diet.


Here Is What She Eats in a Day on Vacation

“Vacation routine and what I eat in a day - or rather what I ate on this day,” Senada explained in a recent post, detailing her healthy routine. For breakfast, Senada had four scrambled eggs with feta and a side of turkey and bacon. Next up, a bowl of blueberries and strawberries. For lunch, she enjoyed tacos with a chicken Caesar salad and an ice cream sandwich. For dinner, she ate grilled sea bass with vegetables, a side of bread, and a fruit bowl.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Here Is What She Might Eat in a Day at Home

In a separate video, she revealed what another day of eating looks like for her. For breakfast she had four scrambled eggs with pita, tzatziki, cucumber, and tomato salad. Then, for lunch, she had mixed greens, sweet potato, broccoli, tomatoes, avocado, goat cheese, double salmon, olive oil, and lemon. After her workout she made a protein shake made with plant milk and chocolate protein, and cacao. Dinner consisted of a Caesar salad with double the portion of grilled chicken and “way too much dressing,” she joked. For a snack she ate some blueberries and raspberries.

She Is a “Flexible Eater”

Senada_Greca2senada.greca/Instagram

Senada is a “flexible eater,” she told Glamour. “My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track. I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones’ self looks like.”

Water with Lemon

Senada starts her day with a gut-friendly beverage. “I wake up daily at 6:30AM. First thing I do after washing up, is have a full glass of room temperature water with half a lemon,” she told Ryder Wear.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

Sweet Treats

Senada has a sweet tooth. “I can't lie, though; on most nights, I do crave something sweet. I typically have a banana and almond butter which satisfies that sweet tooth, but occasionally I do have some ice cream or a bar of chocolate with hazelnuts, it’s my favourite type of chocolate,” she told Ryder Wear.

💪🔥Body Booster: Start your fitness journey by tracking your daily intake of proteins, carbs, and fats. This will help you understand proper nutrition.

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FACT CHECKED BY Christopher Roback
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.

Senada Greca is flaunting her washboard abs in a new mirror selfie. In a recent social media post, Kim Kardashian’s trainer shows off her enviable midsection in a photo she took of herself and shared via her Instagram Stories. How does the fitness trainer and model eat to maintain her famous figure? Here is everything you need to know about her diet.


Here Is What She Eats in a Day on Vacation

“Vacation routine and what I eat in a day - or rather what I ate on this day,” Senada explained in a recent post, detailing her healthy routine. For breakfast, Senada had four scrambled eggs with feta and a side of turkey and bacon. Next up, a bowl of blueberries and strawberries. For lunch, she enjoyed tacos with a chicken Caesar salad and an ice cream sandwich. For dinner, she ate grilled sea bass with vegetables, a side of bread, and a fruit bowl.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Here Is What She Might Eat in a Day at Home

In a separate video, she revealed what another day of eating looks like for her. For breakfast she had four scrambled eggs with pita, tzatziki, cucumber, and tomato salad. Then, for lunch, she had mixed greens, sweet potato, broccoli, tomatoes, avocado, goat cheese, double salmon, olive oil, and lemon. After her workout she made a protein shake made with plant milk and chocolate protein, and cacao. Dinner consisted of a Caesar salad with double the portion of grilled chicken and “way too much dressing,” she joked. For a snack she ate some blueberries and raspberries.

She Is a “Flexible Eater”

Senada_Greca2senada.greca/Instagram

Senada is a “flexible eater,” she told Glamour. “My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track. I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones’ self looks like.”

Water with Lemon

Senada starts her day with a gut-friendly beverage. “I wake up daily at 6:30AM. First thing I do after washing up, is have a full glass of room temperature water with half a lemon,” she told Ryder Wear.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

Sweet Treats

Senada has a sweet tooth. “I can't lie, though; on most nights, I do crave something sweet. I typically have a banana and almond butter which satisfies that sweet tooth, but occasionally I do have some ice cream or a bar of chocolate with hazelnuts, it’s my favourite type of chocolate,” she told Ryder Wear.

💪🔥Body Booster: Start your fitness journey by tracking your daily intake of proteins, carbs, and fats. This will help you understand proper nutrition.

FACT CHECKED BY Christopher Roback
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.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.


Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

Meghan Trainor is flaunting her washboard abs on the I Heart Jingle Ball tour. In a new social media post the mother-of-two shows off her moves – and her seriously slimmed down figure – in a two-piece Mrs. Clause inspired look, wowwing her fans. How did the singer get in her best shape after welcoming her second child in January 2023? Here are 10 things we know about her diet and exercise routine.


Her Kids Are Her Fitspiration

Meghan Trainor at the WE Day California 2019 held at the Forum in Inglewood, USA on April 25, 2019.Shutterstock

Meghan is motivated by being a mother. "I think when you have a kid, you just realize, 'Wow, life is beautiful and precious. I want to be the best for my kid.' I've never been more motivated," she told Parents. "I look at Riley and think, 'I'm going to do anything I can to live forever.’"

She Lost One Pound Per Week

According to Meghan, slow and steady wins the weight loss race. She told People that she lost weight “the healthy way, the long way, the one pound a week way,” she said. “And it's a proud accomplishment that I never thought I could ever do.”

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

She Pays Attention to Portion Size

While she hasn’t divulged specific details about what she eats, Meghan has said that she eats as healthy as possible and understands the importance of eating in moderation. "I learned that I do like healthy food, and I learned what portions mean," she told Entertainment Tonight Canada.

Daily Exercise

LOS ANGELES - JUN 22: Meghan Trainor at the 2018 Radio Disney Music Awards at the Loews Hotel on June 22, 2018 in Los Angeles, CAShutterstock

Meghan told Entertainment Tonight Canada that she was committed to daily exercise. “I was like, 'If I can survive a C-section, I can do anything.' And I did," she said. "I was very dedicated, and I started seeing the pounds come off one week at a time, one pound. I was like, 'I'm fighting.'"

She Got Strong for Her Tour

BOSTON-DEC 14: Singer Meghan Trainor performs in concert at KISS 108's Jingle Ball 2014 at TD Garden on December 14, 2014 in Boston.Shutterstock

Meghan was also motivated to get strong for her The Timeless Tour this fall. “I'm feeling fit. I've never been so fit,” she told People. “I already told my household. I was like, ‘I am training for the Olympics, okay?’ I want to train and eat clean, and feel good when I’m dancing and singing.''

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Strength Training

Meghan’s workout of choice is strength training. Her trainer, Rebecca Stanton, recently shared a video of the two at the gym together. Their session consisted of lots of squat and lunge variations and using free weights doing lots of slow reps.

She Doesn’t Focus on Numbers

LAS VEGAS - SEP 19: Meghan Trainor at the iHeart Radio Music Festival Night 1 at MGM Grand Resort and Casino on September 19, 2014 in Las Vegas, NVShutterstock

"Because I've seen so many people on TikTok now open up, and I'm like, 'Here's what it looks like to be 180 pounds.' Everyone's body's so different," People. "You could see a girl who's really tall in a bikini, showing off her 185 pound body or something. And I'm like, 'Wow. It's so interesting how weight sits differently on everyone.' Numbers are just numbers. Whatever makes you feel the healthiest is where you should live."

She Has Dabbled in the Paleo Diet

A few years back, Meghan told HollywoodLife that she was following the caveman style diet. “I’m working out! I’m trying to be healthy. I eat all Paleo and I learned smaller portions,” she said.

RELATED: 10 Weight Loss Methods a 77-Year-Old Expert Swears By

She Doesn’t Weight Herself

“I can’t get on that scale,” Meghan told Hollywood Life. “It’s like — you gain muscle weight and you’re like, ‘what’s going on?.’ So [I’m] just living life. I’m just trying to be happy and eating healthy foods. I know when I eat something bad I have a horrible stomach ache and it’s just poison. I can’t eat stuff like this!”

She Does Workout DVDs

Los,Angeles,-,Apr,25:,Meghan,Trainor,Arrives,For,WeShutterstock

Trainor is a fan of at-home workout DVDs, specifically Shaun T’s video series called Insanity. The videos are 25 minutes long and each focuses on something different — for example cardio, ab intervals, or total body circuit training. She called the method "amazing." 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.

Krissy Cela is making a case for weightlifting – showing off her tiny waist. In a new social media post the fitness influencer and co-founder of EvolveYou draws attention to her chiseled midsection and reveals the workout responsible for it. “I understand fitness trends come and go… I get you’ve been told by many people on viral videos to stop lifting heavy because it’s not feminine and maybe you’ve even been told the gym isn’t a fashion show,” she writes. “Hate to break it to you but if you want longevity in your health lifting weights is important, sure it gives you muscles but it’s beneficial for your overall health! And not to mention what it does for your mind.” Her followers went wild. “Yes, preach it girl! Break those stereotypes. Because who says lifting can't be both empowering and fashionable, right? 🔥” commented fellow fitness influencer Alexia Clark. “You look so damn good🔥🔥🔥” added Victoria Loza. What is the exact workout responsible for Krissy’s amazing body and what other health habits keep her fit? Here is everything you need to know.


This Is Her Workout

Here is her strength training workout:

✅ bent over rows

✅ single arm rows

✅ Latt pull down

✅ closed grip pull down

✅ flies (didn’t record forgot)

✅ curls for the girls

Early Riser

Krissy_Cela3krissycela/Instagram

Krissy is an early riserI tend to wake up at around half five or six. The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock,” she told Closer.

Related: I Lost 40 Pounds By Eating These 8 Foods

Coffee, Preworkout, Supplements

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

“The first thing I do is brush my teeth and get ready for the gym. Don't think twice, I just put my workout gear on,” Krissy says about her morning routine. “Then I'll drink my coffee or have my pre-workout.” She “loves” the pre-workout drink, “because I'm a caffeine addict,” she confesses. Probiotic pills help her digestion and hormones. “I have also started using collagen in my coffee now, it really helps me kickstart my day,” she adds.

Moving Her Body

Krissy_Cela4krissycela/Instagram

“Firstly, moving my body is a big big thing. I have to always move my body,” Krissy revealed. “I'm either working out in my little home gym or I am going to the gym and I'll train for one hour, tops.”

Protein Shakes

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Her Body Changes

Krissy recently shared side-by-sider of her “leaner” body in May 2023 and now, revealing she is “SO much happier now” even though she weighs more. “I’m learning more and more that when you might not be as consistent with your journey or when you’ve taken a break it does NOT mean you have ‘fallen off’ or that you need to ‘get back on track’ I used to think this way all the time and now I realise I’ve always been on track, it’s just my track is taking me on a new journey that’s all,” she continues in the post. “I still love moving, I love lifting, I love cooking meals and eating well. I may not have as viable abs or be as lean but I’m soooo much happier, have so much more longevity and honestly I just feel good. Not to mention what my body has been through to even stand strong today. So here is your reminder that during your journey your body will fluctuate, your routine will change and your body will look different so embrace it, keep moving, keep showing up and just take your time with it all! No rush it’s about doing this thing called fitness forever not a quick fix. Just enjoy life and I promise you visible abs does not always equal health and happiness.”

💪🔥Body Booster: Strength and weight training will not make you “big” if you do the right exercises and fuel your body with lean and healthy food.

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.

Shaina Fata, aka Shaina Marie, is a fitness trainer-slash-yoga instructor and social media influencer. She regularly shares her workouts on social media, many of which can be done at home with very little equipment. She recently reshared one of her most popular workouts of all time – a standing abs workout that only requires a dumbbell. “An oldie but for sure a goodie,” she writes in the caption. Here is everything you need to know about the workout and some of her other go-to lifestyle habits.


Standing Ab Workouts Give Your Wrists and Back “A Little Break”

Shaina_Fata_Shaina_Marie2shainamarie.b/Instagram

Standing ab workouts are great alternatives to laying on the ground or planking. “These standing workouts are a great way to give your wrists and back a little break 👌🏾. To be clear, standing does not mean easy 😝. Try this one out and see how your core feels!” she writes.

Here Is the Workout

“Do this workout for 40 seconds of work, 15 seconds of rest, 3 full rounds,” she says, noting that she is using a 20-pound dumbbell.

  1. DB Oblique Crunches (40 sec per side)
  2. OH Hold Marches (40 sec per side)
  3. Forward DB Raise Squat
  4. Standing Bicycles

Yoga

Shaina is also trained in yoga, calling the exercise one of her “secrets” to having a steady fitness routine. “I’ve found that incorporating a variety of fitness groups into my life has allowed me to not only branch outside my comfort zone, but to build muscle or work areas that may not be accessed by just doing one form of fitness. Right now I enjoy HIIT or Plyometrics workouts, along with my yoga practice, sometimes barre classes, and I’ve recently been trying to add running a couple times a week to my routine. I don’t plan things out every day. I just pay attention to how my body feels and decide what would be best for it that day. Today I felt sore and tight, so I chose yoga this morning,” she says.

Intuitive Eating

Shaina practices intuitive eating, having a “firm belief that what we eat is completely individual and unique to each and every one of us,” she wrote in an Instagram post. “However, I do think there are many food groups that could be incorporated in to ‘diets’ that are important and necessary for living as healthy as can be. Although almost all of my eating now is completely intuitive, I do stick to certain foods and eating habits that make me feel good.”

Here Is What She Eats in a Week

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

Here is a list of foods she eats during an average week:

  • Grains (rice, quinoa, wheat/whole grain bread, oats)
  • Beans (black, garbanzo, pinto)
  • Major Proteins (eggs, tofu, tempeh, beans, quinoa, nut butter, veggies, occasional fish and/or chicken, collagen peptides)
  • Vegetables - all of them are up for grabs but I do have my favorites (zucchini, yellow squash, onion, tomato, mushroom, bell peppers, cucumber, kale, spinach, tomato, squash, eggplant, carrots, and celery)
  • Starch (potato- pretty much any kind but I’m a big fan of sweet potato!)
  • Fruit - I don’t eat too much fruit! But when I do... (avocado, apples, bananas, raspberries, blackberries, watermelon, blueberries, jackfruit, papaya, mango)
  • Others - veggie burgers, lentils, pasta (just tomato-based sauces), salsa, hot sauce.

Here Is What She Eats in a Day

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

“On a typical day, my eating would probably go something similar to this: Breakfast - avocado toast w/ tomato and an egg. Lunch - leftovers or simple cooked veggie wrap w/ rice and a protein. Dinner - Cooked veggies, rice, beans (or other protein) with sweet potato and coconut aminos to top. If I’m feeling really hungry I’ll add a little more bread or potato to my diet,” she added in the post. “And the most important part: SNACKS 🤪. For those I love my kettle chips, popcorn, seaweed, dried fruits, potstickers, egg rolls, and maybe some babybel cheese.”

💪🔥Body Booster: If you are sick of doing crunches and planks, try doing a standing ab workout. It is just as effective! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.