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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.

        The Healthiest and Unhealthiest Ways to Cook Your Eggs
    One health expert opens up about how to eat eggs the right way.
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.

        Shutterstock
    
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
Nutrition & Diet
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Are you trying to lose weight or be the healthiest version of yourself? Eat more eggs, encourages one expert. Dr. Alan Mandell is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he discusses how eggs can help you achieve your health goals, how you should eat them, and everything else you need to know about them. “I have a lot of great information to share with you about eggs,” he says at the clip's start.
You Can Get More Nutrition Depending on How You Cook Eggs“I'm not here in any way to tell you you should eat them or not eat them. But I'm here to tell you the facts on how you can get the maximum effective assimilation from eggs, depending on how you cook them,” says Dr. Mandell. “There are better ways of getting more nutrition from eggs, such as cooking them in certain ways versus others.”
Two Eggs Boast 13 Grams ProteinShutterstock
According to Dr. Mandell, “there is no doubt” that eggs are a superfood. “Eggs can do wonderful things for the body,” he says. “Just two eggs contain 13 grams of protein, and we know that protein is important for building and maintaining muscle, fighting infections, and growing healthy nails.”
They Also Offer Many Other BenefitsShutterstock
Eggs are also “one of the few foods on the planet that have all nine essential amino acids,” he says. “Eggs include iron that helps carry oxygen to the cells, vitamin A that maintains healthy skin and eye tissue, vitamin D that strengthens bone and teeth,” he adds. “Vitamin E and antioxidants play a part in maintaining good health and preventing disease,” while “vitamin B12 helps keep the body's nerves and blood cells healthy.”
They Also Have Folate, Selenium, and CholineShutterstock
“It has folate, selenium, which acts as a major antioxidant,” he says. And choline, “which plays a strong role in brain development and function.”
Heat Will Kill BacteriaShutterstock
“There are many different ways of cooking eggs, but there's one good thing about heat,” he says. “It will kill bacteria that potentially could be harmful to the body.”
You Can Boil Eggs in Their ShellsShutterstock
He goes over the various cooking methods. “We can soft boil or even hard boil our eggs and cook it in their shells. The longer we cook it, the harder the yolk will get,” he says.
You Can Poach ThemShutterstock
Another similar method? “We can poach our eggs and cook them in slightly cooler water, but only cook them for two to three minutes,” he says.
You Can Fry ThemShutterstock
“We can fry our eggs and put them in a hot pan that contains another layer of cooking fat. It may be sunny side up, maybe sunny side, down over easy, or even both sides,” he continues.
You Can Bake EggsShutterstock
Another less popular method? “We can actually bake our eggs as well in a hot oven.”
You Can Scramble EggsShutterstock
“We can scramble our eggs,” he says. He adds that they “are beaten in a bowl, poured into a hot pan and stirred over a lower heat.”
You Can Make OmeletsShutterstock
“We can make omelets where the eggs are beaten and poured into a hot pan, and then they're cooked slowly over heat until they're solid,” he continues.
You Can Even Microwave ThemShutterstock
A less popular method? “Microwaving our eggs, there is a lot of controversy about that,” he says.
He Recommends Cooking Them Over Lower HeatShutterstock
“The best nutrition you're gonna get from your eggs is when you cook it on a lower heat in less time,” he advises. “If you're cooking your eggs at high temperatures, the cholesterol in them can become oxidized, and it can reduce compounds known as oxy sterile. The studies show that the oxy-sterile compounds, as well as the oxidized cholesterol cooked on high heat for long periods of time, are what potentially can lead to heart disease or cardiovascular problems. But it's not the egg; it's more of the oxidation that's taking place that sets the body up for more potential problems.”
You Can Eat Eggs and Have Low CholesterolShutterstock
“Overall, a healthy person can have eggs and eat eggs and still have low cholesterol,” she said. “If your liver is producing normal cholesterol because it produces 80% of it on its own, and we only take in 20%, so therefore, if you're taking in less cholesterol, your liver should make more. And if you're taking in too much cholesterol, your liver should produce less.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
You Don’t Maximize Health Benefits with Raw EggsShutterstock
“There are many other people out there that eat raw eggs,” he reveals, but notes that there is research finding that with raw eggs, you're only getting 51% of the protein. “Drinking it raw as when it's heated up, is able to assimilate up to 91% of protein of that egg.” Other research has found that you only get the biotin by heating up the egg.
Cooking Eggs Shorter and at Lower Heat Is Better for YouShutterstock
The bottom line? “Overall, shorter and lower heat cooking methods cause less cholesterol oxidation and help retain most of the eggs' nutrients,” he says.
Poached and Boiled Eggs Are the HealthiestShutterstock
What is the best type of eggs to eat? “Poached and boiled eggs, either hard-boiled or soft-boiled, are the healthiest,” he says.
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
You Also Won’t Be Adding Extra FatShutterstock
“Another big thing is you don't add all that extra saturated fat that potentially can lead to more oxidation, and the healthiest eggs will be your organic and pastured eggs,” he says.
More About EggsShutterstock
In the caption he also reveals nutritional information about eggs. “One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat,” he writes.
RELATED:8 Mistakes That Sabotaged My Weight Loss For Years
Eggs Are a “Disease-Fighting” “Powerhouse”Shutterstock
He also writes that eggs offer “iron, vitamins, minerals, and carotenoids,” he says. “The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
cardioweight losshealthy eatingprotein

        
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Nutrition & Diet
        The Healthiest and Unhealthiest Ways to Cook Your Eggs
    

        Shutterstock
    
By Leah GrothAug 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight or be the healthiest version of yourself? Eat more eggs, encourages one expert. Dr. Alan Mandell is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he discusses how eggs can help you achieve your health goals, how you should eat them, and everything else you need to know about them. “I have a lot of great information to share with you about eggs,” he says at the clip's start.
You Can Get More Nutrition Depending on How You Cook Eggs“I'm not here in any way to tell you you should eat them or not eat them. But I'm here to tell you the facts on how you can get the maximum effective assimilation from eggs, depending on how you cook them,” says Dr. Mandell. “There are better ways of getting more nutrition from eggs, such as cooking them in certain ways versus others.”
Two Eggs Boast 13 Grams ProteinShutterstock
According to Dr. Mandell, “there is no doubt” that eggs are a superfood. “Eggs can do wonderful things for the body,” he says. “Just two eggs contain 13 grams of protein, and we know that protein is important for building and maintaining muscle, fighting infections, and growing healthy nails.”
They Also Offer Many Other BenefitsShutterstock
Eggs are also “one of the few foods on the planet that have all nine essential amino acids,” he says. “Eggs include iron that helps carry oxygen to the cells, vitamin A that maintains healthy skin and eye tissue, vitamin D that strengthens bone and teeth,” he adds. “Vitamin E and antioxidants play a part in maintaining good health and preventing disease,” while “vitamin B12 helps keep the body's nerves and blood cells healthy.”
They Also Have Folate, Selenium, and CholineShutterstock
“It has folate, selenium, which acts as a major antioxidant,” he says. And choline, “which plays a strong role in brain development and function.”
Heat Will Kill BacteriaShutterstock
“There are many different ways of cooking eggs, but there's one good thing about heat,” he says. “It will kill bacteria that potentially could be harmful to the body.”
You Can Boil Eggs in Their ShellsShutterstock
He goes over the various cooking methods. “We can soft boil or even hard boil our eggs and cook it in their shells. The longer we cook it, the harder the yolk will get,” he says.
You Can Poach ThemShutterstock
Another similar method? “We can poach our eggs and cook them in slightly cooler water, but only cook them for two to three minutes,” he says.
You Can Fry ThemShutterstock
“We can fry our eggs and put them in a hot pan that contains another layer of cooking fat. It may be sunny side up, maybe sunny side, down over easy, or even both sides,” he continues.
You Can Bake EggsShutterstock
Another less popular method? “We can actually bake our eggs as well in a hot oven.”
You Can Scramble EggsShutterstock
“We can scramble our eggs,” he says. He adds that they “are beaten in a bowl, poured into a hot pan and stirred over a lower heat.”
You Can Make OmeletsShutterstock
“We can make omelets where the eggs are beaten and poured into a hot pan, and then they're cooked slowly over heat until they're solid,” he continues.
You Can Even Microwave ThemShutterstock
A less popular method? “Microwaving our eggs, there is a lot of controversy about that,” he says.
He Recommends Cooking Them Over Lower HeatShutterstock
“The best nutrition you're gonna get from your eggs is when you cook it on a lower heat in less time,” he advises. “If you're cooking your eggs at high temperatures, the cholesterol in them can become oxidized, and it can reduce compounds known as oxy sterile. The studies show that the oxy-sterile compounds, as well as the oxidized cholesterol cooked on high heat for long periods of time, are what potentially can lead to heart disease or cardiovascular problems. But it's not the egg; it's more of the oxidation that's taking place that sets the body up for more potential problems.”
You Can Eat Eggs and Have Low CholesterolShutterstock
“Overall, a healthy person can have eggs and eat eggs and still have low cholesterol,” she said. “If your liver is producing normal cholesterol because it produces 80% of it on its own, and we only take in 20%, so therefore, if you're taking in less cholesterol, your liver should make more. And if you're taking in too much cholesterol, your liver should produce less.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
You Don’t Maximize Health Benefits with Raw EggsShutterstock
“There are many other people out there that eat raw eggs,” he reveals, but notes that there is research finding that with raw eggs, you're only getting 51% of the protein. “Drinking it raw as when it's heated up, is able to assimilate up to 91% of protein of that egg.” Other research has found that you only get the biotin by heating up the egg.
Cooking Eggs Shorter and at Lower Heat Is Better for YouShutterstock
The bottom line? “Overall, shorter and lower heat cooking methods cause less cholesterol oxidation and help retain most of the eggs' nutrients,” he says.
Poached and Boiled Eggs Are the HealthiestShutterstock
What is the best type of eggs to eat? “Poached and boiled eggs, either hard-boiled or soft-boiled, are the healthiest,” he says.
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
You Also Won’t Be Adding Extra FatShutterstock
“Another big thing is you don't add all that extra saturated fat that potentially can lead to more oxidation, and the healthiest eggs will be your organic and pastured eggs,” he says.
More About EggsShutterstock
In the caption he also reveals nutritional information about eggs. “One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat,” he writes.
RELATED:8 Mistakes That Sabotaged My Weight Loss For Years
Eggs Are a “Disease-Fighting” “Powerhouse”Shutterstock
He also writes that eggs offer “iron, vitamins, minerals, and carotenoids,” he says. “The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

        
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        20 Breakfast Ideas to Lose Fat
    

        Shutterstock
    
By Leah GrothMay 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
You don’t have to skip breakfast to lose weight. In fact, if you eat the right foods first thing in the morning, you can help your body burn more fat. “The majority of people who are trying to lose fat have a common issue of insulin resistance. Insulin resistance is prevalent in the U.S., and it makes those people extremely carbohydrate intolerant,” explains Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest. “Focusing meal choices on protein, vegetables, and healthy fats while limiting carbohydrates is the best direction for both satiety and fat loss.” Here are 20 breakfast ideas to help you lose fat while satiating your tastebuds.
Chia Pudding
Shutterstock
Chia pudding is delicious and high in fiber. “This can be prepped in advance so all ready to eat at home or take on the run,” says Gomer. 2 tablespoons chia seeds (“once they are soaked they expand like crazy,” says Gomer) provide 11 grams of fiber and a very small amount of carbohydrates. She suggests adding 1 cup of milk of choice – coconut, oat, almond, or cow – and adding an optional sweetener of choice, like stevia, monk fruit, etc. “Toppings can include fresh berries, vanilla extract, cocoa/cacao powder, or matcha,” she says.
Egg Bites
Shutterstock
Gomer is a big fan of egg bites. “I love these for breakfast and they can be made ahead and either refrigerated or frozen. These are super versatile and can be made according to taste – dairy or non-dairy – with lots of add ons or simple,” she says. You make them in small or large muffin tins, with a prep time of 5 minutes and cook time of 15 minutes. The serving size is 12 muffins.
8 large eggs
¼ cup milk (plant or cow's work)
 ½ – 1 tsp salt, depending on your preference
½ tsp black pepper
Add-ins: Veggies (onions, mushrooms, spinach, peppers, etc.), Sausage, kielbasa, bacon (pork or turkey). Leftovers like rotisserie chicken work well, too.
Breakfast Wrap
Shutterstock
Breakfast wraps are another delicious, fat-burning breakfast. “I love the Egglife wraps,” says Gomer, who recommends browning them in a skillet sprayed lightly with avocado oil. Next, fill them with your choice of egg/sausage, nova, lettuce, tomato, avocado-veggie, and leftovers in the wrap with spinach, onion, and tomato. “Guacamole is a nice spread to get in the omega 3 and healthy fats at your meal. Alternative to the Egglife wrap is one of the many low-carb or regular tortillas,” she says.
Cottage Cheese with Berries
Shutterstock
Another high protein option that takes just seconds to prepare? Cottage cheese with berries, “or fruit of choice,” says Gomer. A cup of low-fat (1%) cottage cheese boasts a whopping 28 grams of protein.
Greek Yogurt with Berries
Shutterstock
Another high protein, quick-to-prepare breakfast? Greek Yogurt with berries or fruit of choice. A single container of nonfat Greek yogurt offers 17 grams of protein.
RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack
Deviled Eggs
Shutterstock
An unlikely fat-burning breakfast? Deviled eggs, says Gomer. However, you aren’t going to make them with the same ingredients as your grandmother. “Use avocado or avocado or olive oil mayo to make,” she recommends.
Omelet
Shutterstock
Whether you are at home or dining out, an egg omelet is always a great choice for fueling up in the morning. Gomer recommends that you fill yours with veggies, meat, or goat cheese.
Avocado
Shutterstock
Another easy to prepare breakfast filled with good fats and fibers? Slice an avocado and top it with everything bagel seasoning Gomer recommends.
Leftovers
Shutterstock
Fun fact: You can eat lunch or dinner for breakfast. If you are short on time, Gomer recommends leftovers. “It's ok to have a non-breakfast ‘real meal,’” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Breakfast Soup
Shutterstock
Soup for breakfast? “It sounds strange, but it's super satisfying,” says Gomer. “Lots of veggies and  either bean/lentils/ chicken, etc.” Also, it can be made ahead of time “and will satiate for hours.”
Greens with Eggs
Shutterstock
Get in your greens first thing in the AM with a healthy egg dish. “Use greens (spinach, bok choy, kale) sauteed and topped withsunny side-up eggs. Season with garlic and onion,” says Gomer.
Shakshuka
Shutterstock
Shakshuka is a Mediterranean favorite and makes a great morning meal, says Gomer. This recipe makes 4 Servings, and “it’s so good you’ll want to make extra for another meal!” she says.
8 eggs
1 Tablespoon olive oil
1 onion chopped
1 clove garlic chopped
Cherry and Campari tomatoes halved
¼ cup fresh basil finely chopped
Cumin, salt, and pepper to taste.
Heat oven to 400 F. Heat oil in a large oven-safe skillet on medium. Sauté onion until brown. Cook for one minute. Stir in tomatoes, transfer to the oven, and roast for 10 minutes. Stir vegetables and then make a well – crack 1 egg into each. Return to the oven and bake for 7-8 minutes.
Breakfast Salad
Shutterstock
Consider a salad for breakfast, Gomer urges. “It can be both refreshing and satiating,” she says. Use veggies of choice and top with protein of choice – shrimp, chicken, or salmon. “Don't forget avocado and top with olive oil/lemon and seasonings for dressing,” she says.
Veggie Scramble
Shutterstock
Similar to an omelet, scrambled eggs with your choice of veggies and meats always makes a simple but protein packed meal. Try using avocado oil spray instead of butter to keep the calories down.
Stuffed Peppers
Shutterstock
Stuffed peppers make a yummy morning meal. “Stuff a red, yellow, orange, or green pepper with the filling of choice,” says Gomer. Examples include tuna salad, egg salad, and chicken salad.
Crustless Quiche
Shutterstock
“Take your favorite quiche recipe and leave out the crust,” says Gomer. Spray a pie or quiche pan and bake in the oven. Fillings can include: asparagus, onions, mushrooms, spinach, sun-dried tomatoes, bacon, and ham. Top with cheese and bake until crispy. “Nice to have as it can be made ahead of time,” she says.
RELATED:10 Habits for Keeping Off Fat Forever
Breakfast Tacos
Shutterstock
Breakfast tacos are a fun, fat-burning breakfast. “This works great, especially if you have taco meat on hand (you made extra on Taco Tuesday),” says Gomer. Fill a wrap of choice with eggs prepared how you like them (scrambled works great), add taco meat and veggies, top with salsa. “It’s a delicious breakfast wrap,” she attests.
Eggs and Bacon
Shutterstock
Eggs and bacon never go out of style. Prepare the eggs “however you like them,” suggests Gomer, and have turkey or pork bacon on the side. “Old school but will hold your hunger for a long time,” she says.
Smoked Salmon Wrap Ups
Shutterstock
Smoked salmon wrap-ups are an alternative to a bagel. “Use smoked salmon spread with cream cheese and chives. Eat with a side of tomato and avocado. You can also put this into an egg life wrap or tortilla,” she says.
RELATED: 50 Things You're Doing That Put You At Risk for a Heart Attack
Layered Parfait
Shutterstock
Make a layered parfait using cottage cheese or Greek Yogurt. “Add berries (or other fruit of choice) to layer into a cup and have a delicious sweet and protein-filled breakfast,” says Gomer.
💪🔥Body Booster:Deviled eggs could be the perfect breakfast for losing fat. However, you have to change one ingredient to make them healthier. Instead of regular mayo, use mashed avocado or olive oil mayo.
Nutrition & Diet
        5 "Lazy Breakfast Ideas for Weight Loss," According to a Weight Loss Coach
    

        Shutterstock
    
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one of them, she explains that healthy morning meals don’t have to be complicated. “Five lazy breakfast ideas for weight loss,” she explains. “I'm a certified macro nutrition coach and fat loss coach, and I help women achieve their weight loss goals without cutting out their favorite food.” Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her breakfast ideas. 
Eggs and Toast@project.s.lifestyle5 lazy breakfast ideas for weight loss ✋🏾Head to the 🔗 in my profile for personalized coaching 📲 #weightlossfood #weightlosssnacks #weightlosscoach #fatlosstips #weightlosstips #fatlosscoach
“The first breakfast idea is just toast and eggs,” says Soraya. “This meal takes five minutes max to make, and it can be very customized. You can have your eggs boiled, scrambled, fried. You can make it into an egg sandwich or just have the toast egg separately.” Eggs are a very nutritious and filling way to get protein for breakfast, says Collingwood. “I agree that there are a ton of ways to prepare them, including adding veggies to make it an omelet and boost nutritional value. Toast can be whole grain and can actually be in the form of English Muffins or even whole grain Bagel – half or whole depending on calorie range.”  She also recommends egg muffin bites “that you can make up ahead of time with veggies and eggs/egg whites and have them on hand to warm quickly for 30 seconds in the microwave when you are in a rush.”
Oatmealproject.s.lifestyle/TikTok
The second meal she recommends is oatmeal. “This is great because you can just pop in the microwave for 30 seconds to a minute and you're good to go.” She suggests either pre-made higher protein oatmeal or making it from scratch with oats and adding in some sources of protein. “Quick oats are just as nutritious as steel cut oats in terms of providing good whole grain without added sugar. You can make it with milk or added protein and calcium or add a scoop of protein powder  to boost the protein as well. Also top with berries and a few walnuts for some antioxidants and healthy fats,” adds Collingwood.
Related: I Lost 160 Pounds Eating These High-Protein Snacks
Veggie Omeletproject.s.lifestyle/TikTok
Number three is a veggie omelet. “Same thing as the first one. It takes about five minutes or less. You can add a bunch of veggies, spice, and seasonings to really customize it to your taste preferences,” she says. Collingwood is also a fan. “I like to mix egg whites with one whole egg so you can have more volume and fewer calories but also get the high nutritional benefit of some of the yolk,” she adds. 
Peanut Butter Banana Toastproject.s.lifestyle/TikTok
The fourth breakfast is almond butter or peanut butter banana toast. “This is essentially one slice of bread covered with almond butter or peanut butter topped with bananas,” explains Soraya. “This is a super simple meal. You don't have to cook anything, and it's protein packed and nutrient dense.” Collingwood is also a fan but notes “that it is not really protein packed.”  She points out that one slice of bread will have 3 grams of protein (depending on brand) and 1 tablespoon of peanut butter has 4 grams of protein but 8 grams of fat. “You can use powdered peanut butter (and reconstitute it with water) for more protein and fewer calories and fat,” she suggests. 
Related: Speed Up Your Weight Loss Journey By Doing This One Thing
Greek Yogurtproject.s.lifestyle/TikTok
“And number five, the one I eat every single day because it's so easy and delicious, it's a Greek yogurt,” Soraya exclaims. “You want to take vanilla Greek yogurt or a flavored Greek yogurt, top it with granola, cookie crumbles, fruit, really customize it to your preferences. A great mix of protein, carbs, and it's so easy to make. You can't go wrong with this one.” Collingwood also loves Greek yogurt. “I always top mine with fruit, usually berries and grapes,” she says. “A sprinkle of granola also gives it a nice crunch and some more carbs.”
💪🔥Body Booster: Try and incorporate protein into your breakfast. It will help keep you satiated and fuller longer throughout the day, making you less likely to grab unhealthier options. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight
    

        Shutterstock
    
By Ferozan MastJul 03, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓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.
A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.
Berries and Yogurt
Shutterstock
A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”
RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55
Overnight Oats
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Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”
Eggs or Egg Whites
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Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”
Whole Grain Cereal
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Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”
RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes
Healthy Fats
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Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:
– Toast with avocado, nut butter, hummus, egg, or tahini.
– Scrambled eggs and smoked salmon
– Greek yogurt with seeds and nuts
– Homemade granola with plenty of seeds and nuts
– Chia seed pudding with berries
– A cheese, tomato, and spinach omelet.”
Tofu
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Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”
When To Eat?
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Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”
RELATED: Stop These 20 Habits and Watch the Pounds Melt Away
Avoid These Foods
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So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Top 15 Morning Foods You Should Eat Every Day
    

        Shutterstock
    
By Ferozan MastSep 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback
✓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.
What you eat in the mornings can impact food choices for the rest of the day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” So what should you eat? Here’s what the experts have to say.
Greek Yogurt
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“Greek yogurt is an excellent source of protein and a great option if you’re looking for something quick, filling, and portable,” clinical nutritionistHeather Hodson, RDN, CDCES at NYU Langone Health, tells Vogue. “Greek yogurt contains less lactose than regular yogurt due to its production process, so many individuals with lactose sensitivities can actually tolerate it much more easily than other dairy products.”
Avocado Toast
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Avocado toast is packed with healthy fats and fiber. “While calorie-rich, avocados do not contain empty calories from added sugars, saturated fats, or alcohol, and are sodium-free,” says Lancaster General Health. “Half an avocado is about 114 calories, but compared to other fruits, they still have fewer calories than fatty condiments like mayonnaise, which has 100 calories in one tablespoon!”
Tofu
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Tofu is a great source of plant-based protein. “Foods rich in protein may be able to increase TEF (thermic effect of food) energy use,” Sammie Gill, RD, tells ZOE. “In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats. Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.”
Eggs
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Eggs are the ultimate healthy breakfast food. “Eggs contain protein and fat-soluble vitamins such as vitamins D and E,” dietitian Melinda Gong tells UC Davis Health. “If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”
Coffee
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Coffee can help give you a boost of energy in the morning. Just avoid added sugars and syrups. “There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass,”  Allegra Picano, RDN, tells Henry Ford Health.
Healthy Cereal
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“A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitianRegina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving.”
Fruit and Frittatas
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Breakfast doesn’t have to be complicated—a little bit of food prep can make mornings easier. “Another great option when you are in a time crunch is a piece of fruit like apple or banana with some nut butter or Greek yogurt with granola; these can be made ready in minutes,” Furman says. “You can also make breakfast scramble wraps or mini-frittatas that can be frozen individually and microwaved in the morning for a quick breakfast.”
Oatmeal
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Oatmeal is easy to prep and full of fiber. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” Beth Czerwony, RD, tells the Cleveland Clinic. “In the end, that cuts down on extra calories you might consume.”
Nuts
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Nuts are energy-dense, so a little goes a long way.  "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck. They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitianKathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
Whole Grain Toast
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Whole grains are packed with fiber, which will keep you full for longer.  "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health.
RELATED: I'm a Doctor and These Are 5 Big Reasons Why I Would Never Take Ozempic to Lose Weight
Smoked Salmon
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Smoked salmon (or regular salmon if you’re worried about sodium) is a fantastic breakfast option. “Though most types of fish and seafood are lean and low in fat, salmon is famous for its higher fat content,” Allison P. Lutz, RD, tells UPMC HealthBeat. “It’s a top source of omega-3 fats, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats (also known as fish oil) support heart health, reduce inflammation, and promote optimal brain function.”
Chia Seeds
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Try adding nutritious chia seeds to your breakfast smoothies. “Chia seeds have many nutritional benefits,” Romi Londre, RDN, CD, tells the Mayo Clinic. “They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha-linolenic acid, or ALA. They can help with weight loss.”
Glass of Water
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Start your day with a nice glass of water—add lemon for extra benefits. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.”
Grilled or Steamed Asparagus
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Enjoy asparagus with your breakfast eggs. “If you are watching your calories, asparagus can help you maintain your weight,” according to the University of Arkansas System Division of Agriculture. “With only 30 calories per one cup serving and low in fat, you can see how it can help with weight loss.”
RELATED: I Lost 8 Pounds in 3 Weeks on the Candida Diet, and Here Is What You Need to Know
Cottage Cheese
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Cottage cheese is making a comeback! “In a half-cup serving of cottage cheese, there are approximately 14 grams of protein,” Alison Graziano, RDN, LDN, tells Massachusetts General Hospital. “Making it an excellent choice for individuals looking to increase their protein intake.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

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By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

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

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

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

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

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

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

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

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

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

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

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

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

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

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

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

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

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

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

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

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

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

            
                Sumo Squat with Kettlebell
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

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

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

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

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
Fitness & Workouts
        She Lost 70 Pounds From Hot Girl Walks
    

        Copyright joyymaria/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips. 

            
                She Walks to Run Her Errands
            
            
        @therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

            
                She Recommends Walking After a Workout to “Cool Down
            
            
        
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A post shared by Joy (@joyymaria)
“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

            
                Calorie Deficit
            
            
        
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A post shared by Joy (@joyymaria)
In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

            
                Meal Plan
            
            
        
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A post shared by Joy (@joyymaria)
Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

            
                Here Is What She Eats in a Day
            
            
        
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A post shared by Joy (@joyymaria)
Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

            
                Hydration
            
            
        
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A post shared by Joy (@joyymaria)
She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

            
                Working Out
            
            
        
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A post shared by Joy (@joyymaria)
Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”
💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.
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