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7 Smart Substitutions That Save Calories Without Sacrificing Flavor

Make these simple swaps to enjoy your favorite foods while staying on track.

Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

Losing weight doesn’t have to mean giving up the foods you love. Small, smart substitutions can dramatically reduce calorie intake while still delivering satisfying flavors. By replacing calorie-dense ingredients with healthier options, you can enjoy your meals guilt-free and support your weight-loss goals. Here are seven easy swaps that taste great and help you stay on track.

Swap Sour Cream for Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Greek yogurt offers the same creamy texture and tangy flavor as sour cream but with fewer calories and more protein. Use it as a topping for tacos, baked potatoes, or dips to enjoy a healthier twist without sacrificing taste.

Replace White Rice with Cauliflower Rice

Cauliflower,Rice,With,Vegetables,On,White,Background.,Paleo,Food,DietShutterstock

Cauliflower rice is a low-calorie, nutrient-packed alternative to white rice. It’s easy to prepare and absorbs flavors from sauces and spices just as well as traditional rice. Use it in stir-fries, burrito bowls, or as a side dish to cut calories and add fiber.

RELATED: The 10 Worst Drinks for Belly Fat and What to Drink Instead

Use Avocado Instead of Butter on Toast

Whole,Grain,Bread,Toast,With,Mashed,Avocado,On,White,Plate,Shutterstock

Avocado provides creamy richness similar to butter but with heart-healthy fats and fiber. Spread mashed avocado on whole-grain toast and top with a pinch of salt or a sprinkle of chili flakes for a flavorful, nutrient-dense breakfast or snack.

Choose Zucchini Noodles Over Pasta

Spiral,Zucchini,Noodles,Called,Zoodles,Prepared,In,Spiralizer,Kitchen,GadgetShutterstock

Zucchini noodles, or "zoodles," are a low-carb alternative to traditional pasta. They’re light, flavorful, and pair perfectly with marinara sauce, pesto, or even a drizzle of olive oil. This swap helps you save hundreds of calories per serving.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Trade Sugary Drinks for Infused Water

Fruit,And,Vegetable,Detox,Drinks,In,Glass,Bottles,On,WhiteShutterstock

Sugary sodas and juices add empty calories without any nutrients. Replace them with water infused with fresh fruits like lemon, cucumber, or berries. This refreshing option hydrates your body and satisfies your thirst without the extra sugar.

Substitute Mashed Potatoes with Mashed Cauliflower

Fresh cauliflower on wooden tableShutterstock

Mashed cauliflower offers the same creamy texture as mashed potatoes but with far fewer calories and carbs. Add garlic, herbs, and a splash of almond milk for a flavorful side dish that complements any meal.

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

Replace Ice Cream with Frozen Bananas

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

Blended frozen bananas create a creamy, naturally sweet dessert that rivals ice cream. Add cocoa powder or a splash of vanilla extract for extra flavor without the added sugar and fat. It’s a guilt-free treat that satisfies cravings. By making these smart substitutions, you can enjoy your favorite meals and snacks while cutting calories and staying on track with your goals. Eating healthy doesn’t have to mean compromising on flavor. 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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Nutrition & Diet

7 Smart Substitutions That Save Calories Without Sacrificing Flavor

Happy,Young,Woman,Enjoying,Fresh,Lime,Infuse,Water,Isolated,Over
Shutterstock
Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Losing weight doesn’t have to mean giving up the foods you love. Small, smart substitutions can dramatically reduce calorie intake while still delivering satisfying flavors. By replacing calorie-dense ingredients with healthier options, you can enjoy your meals guilt-free and support your weight-loss goals. Here are seven easy swaps that taste great and help you stay on track.

Swap Sour Cream for Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Greek yogurt offers the same creamy texture and tangy flavor as sour cream but with fewer calories and more protein. Use it as a topping for tacos, baked potatoes, or dips to enjoy a healthier twist without sacrificing taste.

Replace White Rice with Cauliflower Rice

Cauliflower,Rice,With,Vegetables,On,White,Background.,Paleo,Food,DietShutterstock

Cauliflower rice is a low-calorie, nutrient-packed alternative to white rice. It’s easy to prepare and absorbs flavors from sauces and spices just as well as traditional rice. Use it in stir-fries, burrito bowls, or as a side dish to cut calories and add fiber.

RELATED: The 10 Worst Drinks for Belly Fat and What to Drink Instead

Use Avocado Instead of Butter on Toast

Whole,Grain,Bread,Toast,With,Mashed,Avocado,On,White,Plate,Shutterstock

Avocado provides creamy richness similar to butter but with heart-healthy fats and fiber. Spread mashed avocado on whole-grain toast and top with a pinch of salt or a sprinkle of chili flakes for a flavorful, nutrient-dense breakfast or snack.

Choose Zucchini Noodles Over Pasta

Spiral,Zucchini,Noodles,Called,Zoodles,Prepared,In,Spiralizer,Kitchen,GadgetShutterstock

Zucchini noodles, or "zoodles," are a low-carb alternative to traditional pasta. They’re light, flavorful, and pair perfectly with marinara sauce, pesto, or even a drizzle of olive oil. This swap helps you save hundreds of calories per serving.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Trade Sugary Drinks for Infused Water

Fruit,And,Vegetable,Detox,Drinks,In,Glass,Bottles,On,WhiteShutterstock

Sugary sodas and juices add empty calories without any nutrients. Replace them with water infused with fresh fruits like lemon, cucumber, or berries. This refreshing option hydrates your body and satisfies your thirst without the extra sugar.

Substitute Mashed Potatoes with Mashed Cauliflower

Fresh cauliflower on wooden tableShutterstock

Mashed cauliflower offers the same creamy texture as mashed potatoes but with far fewer calories and carbs. Add garlic, herbs, and a splash of almond milk for a flavorful side dish that complements any meal.

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

Replace Ice Cream with Frozen Bananas

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

Blended frozen bananas create a creamy, naturally sweet dessert that rivals ice cream. Add cocoa powder or a splash of vanilla extract for extra flavor without the added sugar and fat. It’s a guilt-free treat that satisfies cravings. By making these smart substitutions, you can enjoy your favorite meals and snacks while cutting calories and staying on track with your goals. Eating healthy doesn’t have to mean compromising on flavor. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight  

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Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Daniel Maman (@danielmamanfit) is an online fitness coach who helps people lose weight in the right and sustainable way by making healthy diets and fitness changes to their lifestyles. In two recent viral videos, he explains that you don’t have to deprive yourself of stuff you love to lose weight. Instead, you can make healthy swaps. Here are 15 food swaps that will save you hundreds of calories a day and help you lose weight. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Swap Eggs for Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

His first recommendation is a breakfast favorite. “Don't eat eggs. Eat egg whites,” says Maman.

“Egg whites will be lower in calories but then you are also missing out on all of the good nutrients found in the yolk,” says says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Swap Soda for Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

“Don't drink regular soda. Drink diet soda,” is his second swap. “Yes, diet soda will be calorie-free versus a lot of sugar in regular soda, which means a lot of empty calories that don’t provide any fullness either,” agrees Collingwood.

Swap Bread for Rice Cakes

Round rice cakes in red plate on wooden background close upShutterstock

Next, Maman tackles carbs. “Don't eat bread. Eat rice cakes,” he recommends. “Rice cakes really don’t have much nutritional value at all,” Collingwood disagrees. “They are puffed white rice that are very high glycemic.” Bread, “if choosing whole grain/whole wheat can have fiber, antioxidants, and a little bit of protein so it has more nutritional value and is more filling,” she points out. “Even if it has a few more calories it is worth it because it is filling versus rice cakes that are just puffed air.”

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Swap Ice Cream for Sorbet

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

“Don't eat ice cream; instead, eat sorbet,” recommends Maman. “Sorbet is a good choice because it doesn’t have the fat that ice cream has, but it is still high in sugar and doesn’t have much nutritional value,” says Collingwood. However, “still be aware of portion size,” she warns.

Swap Cereal for Protein Cereal

Puffed rice breakfast cereal in a wooden bowl with juice and a milk jugShutterstock

“Don't eat plain old cereal. Have protein cereal,” says Maman. “Cereal can be high in sugar, low in fiber, and not be very filling,” agrees Collingwood. “Cereals with extra protein and/or fiber are a much better choice to keep you full for longer.”

Swap Cream Cheese for Cottage Cheese

cottage cheese in a wooden bowlShutterstock

“Don't eat cream cheese. Eat cottage cheese,” says Maman. “Cottage cheese is an excellent source of protein and also has calcium and other nutrients. Cream cheese is not very filling,” agrees Collingwood. While she agrees it is a good swap, she is not sure how practical it is. “Cottage cheese on a bagel? I guess it could work,” she says.

Swap Peanut Butter for Peanut Butter Powder

Jar with peanut butter on peanut background, close upShutterstock

“Don't eat peanut butter. Eat peanut butter powder,” Maman suggests. Collingwood agrees that this is a great swap. “Peanut butter powder is high in protein but has a lot of the fat removed so the calories are much lower,” she says.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Swap Pasta for Chickpea Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

“Don't eat pasta. Use chickpea pasta,” Maman suggests. Collingwood is a big fan of chickpea pasta as well. “It tastes the same and much higher in protein and fiber so it’s more filling,” she says.

Swap Potato Chips for Quest Chips

Los Angeles, California, United States - 02-01-2023: A view of several packages of Quest protein chips, on display at a local grocery store.Shutterstock

“Don't eat potato chips. Use Quest protein chips,” encourages Maman. “Good swap!” agrees Collingwood. “Quest chips are delicious (unlike many protein chips) and have a lot of protein to keep you full.”

Swap 2% Milk for Almond or Skim Milk

Woman drinking milkShutterstock

“Stop using 2% milk instead. Use almond or skim milk,” says Maman. “Skim milk has just as much protein and vitamins and minerals as 2% milk but fewer calories and fat,” Collingwood explains. However, she points out that almond milk doesn’t have protein “and all of the nutrients are fortified in and may or may not be as high as cow’s milk,” she says. “Read labels carefully because there may be a lot of added sugar as well.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Swap Sour Cream for Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

“Don't eat sour cream. Eat Greek yogurt instead,” Maman suggests. “​​Plain Greek yogurt is an excellent sub for sour cream in recipes and even on top of a baked potato. You get a lot of protein and calcium with fewer calories,” agrees Collingwood.

Swap Butter for Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Don't eat butter instead. Use avocado,” Maman says. Collingwood agrees. “Avocados are packed with nutrients including fiber and heart-healthy fats versus butter with no nutritional value and a lot of saturated fat.”

Swap Vegetable Oil with Cooking Spray

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

“Don't use vegetable oil. Use cooking spray,” Maman continues. “You will likely use less overall oil if you use a spray versus pouring oil into a pan,” says Collingwood. “If you don’t want the added chemicals in a spray, just get a spritzer to put your olive oil (or oil of choice) in, and it will work the same.”

Swap a Chocolate Bar for a Protein Bar

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Craving some chocolate? “Don't eat a chocolate bar. Eat a protein bar,” reveals Maman. “Protein bars can provide fullness and nutritional value with the protein and still taste sweet to hit that sweet craving, but sometimes you just need good old fashioned chocolate,” says Collingwood.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Bottom Line: Always Read Labels

Young woman label on pasta package while shopping food in supermarket.Shutterstock

“A lot of these are really good swaps,” confirms Collingwood. “Just be aware that sometimes it’s not just about the calories but also the satiety and nutrition that certain foods provide that you might lose when you swap them out.”

💪🔥Body Booster: To lose weight without feeling deprived, make healthy food swaps that save you hundreds of calories daily. Try these 15 simple substitutions to enjoy your favorite foods while still shedding pounds.

Nutrition & Diet

Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackNov 21, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever find yourself grabbing that sugary breakfast cereal or reaching for ice cream after dinner, knowing there must be a better way? Katie Dunlop was there, too. Despite working in the fitness industry, she struggled with the same food choices that trip up most of us. Then she discovered something that changed everything: it wasn't about giving up favorite foods – it was about making smarter swaps. Through these simple changes, Katie lost 45 pounds and transformed her life. Now, as the creator of Love Sweat Fitness with over a million social media followers, she's sharing the exact food swaps that anyone can use to see similar results. Ready to discover how small changes in your kitchen can lead to big changes on the scale?

Why Your Breakfast Cereal Isn't Working

"I used to eat cereal for breakfast every single morning," Katie recalls. "There's even a popular diet where you're supposed to eat two bowls of their cereal a day and magically lose weight. I tried all those crazy diets." She explains that most cereals, despite their healthy-looking packaging, are processed with hidden sugars. "Even when it says it has fruit and yogurt, you're basically getting dehydrated fruit the size of an ant and yogurt without any probiotic benefits."

Power Up with Protein Pancakes Instead

"People expect me to say boring oatmeal, which I actually love," Katie shares. "But protein pancakes are a game-changer." She emphasizes that this swap gives you significantly less sugar and four times the protein of regular cereal. "You can still enjoy them with maple syrup and a little whipped cream, and you'll have so much more energy and fuel for your day," she explains. The higher protein content helps build lean muscle while burning fat naturally.

The Truth About Your Daily Drinking Habits

"When I was struggling with my weight and health, I knew drinking was one of my biggest issues," Katie admits. Working at a wine bar, she was consuming sugary cocktails and wine daily. "It wasn't about having a problem with alcohol – it was about those hidden calories adding up." She explains that 3,500 excess calories equals one pound of fat, making it crucial to be mindful of liquid calories.

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Smart Cocktail Alternatives That Still Feel Special

Katie's approach to drinking shifted dramatically: "I don't need to give up the experience of enjoying a cocktail to reach my goals." She suggests zero-proof alternatives made with real botanicals. "For me, it's about the experience of mixing up something special. I can still enjoy Taco Tuesday with a mocktail that saves me 300-500 calories without feeling deprived."

The Hidden Calorie Trap in Your Cooking Oil

"Most people don't realize how quickly cooking oil adds up," Katie points out. "Healthy fats are essential, but portion control is key." She explains that most people unknowingly use two to four tablespoons when cooking, which can add up to 56 grams of fat before you've even eaten your meal.

Transform Your Cooking with Flavorful Broth

"I save my olive oil for salads where I can really control the portion and enjoy the flavor," Katie shares. Her game-changing swap? Using broth for cooking. "Whether I'm using the stovetop, oven, or Instant Pot, broth adds amazing flavor with minimal calories. Plus, you get the added benefit of protein instead of excess fat."

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Why You Shouldn't Fear Bread

"It's night and day when I look at my body composition from when I was cutting out carbs versus now," Katie reveals. "I'm way fitter, more muscular, and more toned, eating carbs consistently throughout the day." The key, she explains, is understanding how your body processes different types of bread.

Choosing Bread That Works With Your Body

"Look for whole, not enriched or processed ingredients," Katie advises. She recommends checking the ingredient list: "If it says 'enriched,' that's your cue to put it back." She explains that whole grain options provide more fiber and slower-burning energy, while grain-free alternatives can offer excellent nutrition with fewer carbohydrates.

The Ice Cream Trap: Why It's More Than Just Calories

"I used to be the biggest ice cream eater in the world," Katie admits. She explains that many "healthy" ice cream alternatives contain artificial sweeteners and questionable ingredients. "When you stop eating excess sugar, your body actually stops craving it. That's why I created my sugar detox guide – breaking that cycle is crucial."

Create Your Own Healthy Frozen Treat

Katie's protein-rich ice cream alternative has become a family favorite. "My husband loves this just as much as regular ice cream now," she shares. By combining Greek yogurt, sugar-free protein powder, and natural peanut butter, you create a dessert that's not just healthier but helps your fitness goals. "For the true ice cream experience, freeze it for 30 minutes. You'll get that perfect frozen yogurt texture with all the protein benefits."

RELATED:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Long-Term Benefits of Smart Swaps

"These aren't just about weight loss," Katie emphasizes. "When you make these swaps, you're improving your metabolism, energy levels, sleep quality, and overall health." She explains that reducing excess sugar and making mindful swaps helps stabilize blood sugar, leading to better energy throughout the day and improved sleep at night.

Making These Swaps Work in Real Life

"It's not about perfection – it's about progress," Katie concludes. She recommends starting with one swap at a time and giving your body time to adjust. "When you focus on adding better alternatives rather than just removing foods, the transition becomes much easier. Your tastes will actually change, and you'll start craving these healthier options naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Pernilla_Prahl8
Copyright Pernilla/YouTube
Christopher Roback
By Christopher RobackNov 20, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We all know the struggle of trying to eat healthier while still enjoying our favorite foods. Whether it's that morning slice of toast or evening bowl of ice cream, completely cutting out beloved treats isn't sustainable. That's where smart food swaps come in, according to fitness coachPernilla, whose practical approach to healthy eating has earned her over 300,000 Instagram followers. Her philosophy? Make small, sustainable changes that add up to big results. Read on to discover 15 simple food swaps that can help you cut hundreds of calories without giving up the foods you love.

Smarter Bread Choices

"If you love bread, you can eat three keto buns for the same calories as one regular bun," says Pernilla. She points out that these alternatives pack five times the protein and 15 grams of dietary fiber per bun. Another option she recommends is cob bread, which contains just 250 calories per loaf.

Satisfy Your Sweet Tooth

For candy lovers, Pernilla suggests trying vegan alternatives like Smart Sweets. "These candies let you indulge while keeping your calories in check," she explains, noting that they satisfy cravings without the sugar spike of traditional candies.

Rice Alternatives

"You don't have to let go of rice completely," Pernilla shares. She recommends cauliflower rice as a lower-calorie option, which she uses creatively in various dishes, even with morning egg whites.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

Protein-Packed Eggs

Pernilla suggests switching some whole eggs for egg whites to triple your protein intake. "Keep some whole eggs for healthy fats," she advises, "but try two whole eggs plus egg whites instead of four whole eggs."

Air Fryer Magic

"The air fryer is going to be your new best friend," Pernilla declares. She uses it for quick, healthy chicken preparations and homemade vegetable chips, including potato, beet, carrot, parsnip, and zucchini varieties.

Pasta Alternatives

While Pernilla acknowledges that regular pasta can be part of a healthy diet, she suggests trying zucchini noodles, shirataki noodles, miracle noodles, or spaghetti squash for lower-calorie options.

Healthier Sweet Treats

For cinnamon roll lovers, Pernilla recommends using egg life wraps (30 calories, 5g protein each) with monk fruit sweetener. She prefers monk fruit over stevia, noting it's gentler on the gut.

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

Baking Substitutes

"I've got a full library of delicious, anabolic, high-protein, low-calorie recipes," Pernilla shares. She suggests using oatmeal as flour and incorporating protein powder into baked goods.

Frozen Treats Makeover

Pernilla's ice cream alternative combines yogurt with monk fruit sweetener and protein powder. "Spread it on parchment paper like a bark for a satisfying frozen treat," she suggests.

Chocolate Solutions

"Try dark chocolate or sugar-free semi-sweet chocolate chips for baking," says Pernilla. These alternatives let you eat more volume for fewer calories while satisfying chocolate cravings.

Better Bacon

Pernilla recommends switching to turkey bacon for a higher protein content while keeping the savory satisfaction of traditional bacon.

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

Pizza Reinvented

Instead of traditional pizza, Pernilla suggests trying cauliflower crust or cloud bread pizza crust for a lighter alternative that still satisfies pizza cravings.

Cereal Solutions

Following her parents' wisdom, Pernilla suggests using oatmeal as a base with a sprinkle of cereal on top. "Add fresh berries and sugar-free chocolate chips for sweetness," she recommends.

Spread Alternatives

For a Nutella alternative, Pernilla melts sugar-free chocolate chips to create a healthier spread that satisfies chocolate-hazelnut cravings.

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Mindset Matters

"If you believe you're someone who lives a healthy lifestyle, your actions will align with those beliefs," Pernilla emphasizes. She encourages positive self-talk and morning affirmations to build sustainable healthy habits.

Pernilla’s Pro Tips

Beyond the main swaps, Pernilla shares these bonus tips that she uses daily to maintain a healthy lifestyle without feeling deprived:

  • Choose unsweetened applesauce to reduce sugar intake
  • Try light butter alternatives for fewer calories
  • Make large salads with lean proteins and healthy fats
  • Snack on raw vegetables and fruits
  • Focus on sustainable changes rather than quick fixes.

And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Amanda_Nighbert10
Copyright Amanda Nighbert/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to build muscle while trying to lose fat? You're not alone. Amanda Nighbert, a registered dietitian with over 18 years of experience, has cracked the code with several strategic protein swaps that help her clients preserve muscle while cutting calories. Read on to learn her proven protein switches and a game-changing calculation that makes choosing the right protein sources easier than ever.

Why Protein Choices Make or Break Your Results

"Your body doesn't store protein like other nutrients," Amanda explains in her post. "When you don't consume enough protein, you essentially shut down fat metabolism." She emphasizes that you have two options: burn fat or find protein – but your body can't do both simultaneously. "Losing weight in the form of muscle and tissue lowers your overall metabolic rate, makes it twice as likely for you to gain it all back, and makes it so much harder to reach your end goal."

The Zero Trick: Your New Food Label Secret

Before diving into the swaps, Amanda teaches a simple calculation that will transform how you evaluate protein sources. "Take the grams of protein and add a zero to that number. Compare it to the calories – you want that new number with an added zero to be close to or over your calorie goal," she advises. This trick becomes your compass for all the swaps below.

Swap #1: Egg Whites for Whole Eggs

While eggs are nutritious, Amanda recommends a strategic approach: "I like to use a two to one ratio – two parts egg whites to one part whole egg." This swap reduces calories dramatically: 30 grams of protein from whole eggs costs 420 calories, while the same protein from egg whites costs just 160 calories.

Swap #2: Low-Fat Cottage Cheese for Protein Bars

"With cottage cheese, you get 14 grams of protein for just 80 calories," Amanda shares. Compare this to protein bars: "To get 30 grams of protein from typical protein bars, you're looking at almost 700 calories." The cottage cheese swap saves you over 500 calories while delivering the same protein.

Swap #3: Lean Ground Beef for Regular

"Instead of 80/20 beef, do the 90/10 or the 92/8," Amanda recommends. "When they take out the fat, you ultimately also get more protein." This simple switch significantly reduces calories while maintaining protein content.

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Swap #4: Chicken Breast for Dark Meat

Chicken breast emerges as a protein powerhouse in Amanda's analysis. "Choose chicken breast over dark meat to maximize your protein while minimizing calories." This swap helps you get more protein per calorie consumed.

Swap #5: Canned Chicken for High-Fat Proteins

"Each can has 18 grams of protein for just 90 calories," Amanda notes about canned chicken. This convenient option provides a protein-to-calorie ratio that's hard to beat, making it an excellent swap for higher-fat protein sources.

Swap #6: Greek Yogurt for Peanut Butter

"Everyone loves to say peanut butter is a great source of protein," Amanda notes, "but what you have to realize is that peanut butter is a great source of fat." The math tells the story: "To get 30 grams of protein from peanut butter, it's going to cost you almost 800 calories." Greek yogurt provides more protein for significantly fewer calories.

Swap #7: Lean Turkey for Regular Ground Meat

When choosing ground meats, Amanda emphasizes selecting the leanest options: "Instead of when you're choosing ground chicken, ground lean turkey or ground turkey, ground chicken, choose the leanest one. Because at the end of the day, when they take out the fat, you ultimately also get more protein."

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Action Plan for Success

Making these protein swaps doesn't mean eliminating your favorite foods entirely. "At the end of the day, when you're trying to optimize your protein while staying in a caloric deficit, it's not a protein issue – it's a fat issue," Amanda emphasizes. By implementing these seven strategic swaps and using the zero trick to evaluate your choices, you can create a sustainable approach to meeting your protein needs while maintaining your caloric deficit. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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