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Nutrition & Diet
✓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.

10 Dairy Products With More Protein Than a Chicken Breast

Burn fat and build muscle by eating these protein packed, expert-endorsed foods.

Leah Groth
By Leah GrothOct 07, 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.

Plastic cup with tasty yogurt on table
Shutterstock
Leah Groth
By Leah GrothOct 07, 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

If you want to burn fat and build muscle, protein is key. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. One of the easiest, most versatile sources of lean protein is chicken breast. “One ounce of chicken breast is about 7-8 grams of protein,” says Body Network’s Resident RDN, The Diet DivaTara Collingwood. However, a “serving” of chicken breast is usually 3 oz and 21-23 grams of protein. “Unfortunately, there aren’t many that are higher than chicken,” she maintains. Here are your best options, according to Collingwood.

1 Cup of Cottage Cheese, 24 Grams

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

“Cottage cheese is an excellent source of protein and can be really versatile,” says Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can eat it on its own—plain or with tomatoes or fruit (savory or sweet) or top onto baked potatoes, salads, or mix into pancake mix, smoothies, and more.”

1 Ounce of Cheddar Cheese, 7 Grams

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Adding cheddar cheese to your meal is a great way to add protein, says Collingwood. “Most cheeses are going to have about 7 grams of protein per ounce. Because the cheese has a fairly high-fat content, be aware of portion size so you don’t end up with too many calories trying to reach your protein goals,” she explains.

Whey or Protein Powder, Up to 50 Grams

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Whey protein powder “can vary from 12-50 grams depending on serving size and brand,” says Collingwood. “Protein powder is an easy way to get a lot of protein. You can mix protein powder into a smoothie (or just combine with water, milk, or juice and stir/shake), or you can add to just about anything like oatmeal, yogurt, pancake mix, soups, casseroles, and more,” she says.

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

7 Ounces of Greek Yogurt, 20 Grams

Eating delicious natural yogurt at white tiled table, closeupShutterstock

“Plain Greek yogurt doesn’t have the added sugar but is a rich source of protein and a nice creamy and thick texture,” says Collingwood. “Mix into smoothies, eat it plain with fruit and a sprinkle of granola, or replace mayo in dressings and sauces.”

5.3 Ounces of Fruited Greek Yogurt, 12 Grams

Bowl with yogurt and blueberries on table, top viewShutterstock

“With the fruit added to the Greek yogurt, some added sugar or non-nutritive sweetener usually comes with it, which boosts the calories compared to plain Greek yogurt,” explains Collingwood. “An individual cup of Greek yogurt makes a great snack mid-morning or mid-afternoon!”

1 Cup Kefir, 9 Grams

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

Kefir is also a great source of protein. “It is like a liquid yogurt with a tart and creamy taste,” explains Collingwood. “It’s high in probiotics, which are good for gut health and the immune system.”

RELATED:Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

1 Cup Milk, 8 Grams

milk pouring from bottle into glass on old wooden tableShutterstock

Drink one cup of milk for lots of protein. “Good old fashioned cow’s milk has a solid 8 grams of protein per cup and can be a standalone drink or, of course, in addition to cereal or smoothies or made into an energizing latte,” she explains. “Milk is an excellent source of numerous vitamins and minerals including calcium, B12, phosphorus, and riboflavin.”

1 Cup High Protein Milk, 13 Grams

container,Fairlife, milk,grocery, store.food,shopping,supermarketShutterstock

High-protein milk, like Fairlife, offers even more protein. “Certain brands of milk have an ultrafiltration process that provides a higher protein content than regular milk, which is a nice bonus if you’re looking to maximize your protein intake. You are still getting all the nutritional benefits of cow’s milk,” she says.

Whey Protein Bars, Up to 28 Grams

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

Whey protein nutrition bars can vary from 12-28 grams depending on the brand, explains Collingwood. “Protein bars made with whey protein are a great way to get a lot of protein in an easy to eat (and delicious) package. One of my faves is Built Bars, which have about 130-140 calories and 15-17 grams of protein per bar. Bars are easy to take on the go for a midday snack or even as a sweet treat after a meal instead of dessert.”

RELATED:These 12 “Fountain of Youth” Foods Will Help You Look Younger

⅔ Cup High Protein Ice Cream

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

Want a protein-packed sweet treat? Eat high-protein ice cream (like Halo Top) with 7-8 grams of protein per serving. “Ice cream is indeed made from dairy, but most traditional ice creams contain more fat and sugar than protein. Certain brands like Halo Top, Enlightened, and Target’s Favorite Day brand can have as much as 24 grams for the whole pint in under 350 calories,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

proteinsproteinhealthy eatingweight loss

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Nutrition & Diet

10 Dairy Products With More Protein Than a Chicken Breast

Plastic cup with tasty yogurt on table
Shutterstock
Leah Groth
By Leah GrothOct 07, 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.

If you want to burn fat and build muscle, protein is key. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. One of the easiest, most versatile sources of lean protein is chicken breast. “One ounce of chicken breast is about 7-8 grams of protein,” says Body Network’s Resident RDN, The Diet DivaTara Collingwood. However, a “serving” of chicken breast is usually 3 oz and 21-23 grams of protein. “Unfortunately, there aren’t many that are higher than chicken,” she maintains. Here are your best options, according to Collingwood.

1 Cup of Cottage Cheese, 24 Grams

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

“Cottage cheese is an excellent source of protein and can be really versatile,” says Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can eat it on its own—plain or with tomatoes or fruit (savory or sweet) or top onto baked potatoes, salads, or mix into pancake mix, smoothies, and more.”

1 Ounce of Cheddar Cheese, 7 Grams

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Adding cheddar cheese to your meal is a great way to add protein, says Collingwood. “Most cheeses are going to have about 7 grams of protein per ounce. Because the cheese has a fairly high-fat content, be aware of portion size so you don’t end up with too many calories trying to reach your protein goals,” she explains.

Whey or Protein Powder, Up to 50 Grams

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

Whey protein powder “can vary from 12-50 grams depending on serving size and brand,” says Collingwood. “Protein powder is an easy way to get a lot of protein. You can mix protein powder into a smoothie (or just combine with water, milk, or juice and stir/shake), or you can add to just about anything like oatmeal, yogurt, pancake mix, soups, casseroles, and more,” she says.

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

7 Ounces of Greek Yogurt, 20 Grams

Eating delicious natural yogurt at white tiled table, closeupShutterstock

“Plain Greek yogurt doesn’t have the added sugar but is a rich source of protein and a nice creamy and thick texture,” says Collingwood. “Mix into smoothies, eat it plain with fruit and a sprinkle of granola, or replace mayo in dressings and sauces.”

5.3 Ounces of Fruited Greek Yogurt, 12 Grams

Bowl with yogurt and blueberries on table, top viewShutterstock

“With the fruit added to the Greek yogurt, some added sugar or non-nutritive sweetener usually comes with it, which boosts the calories compared to plain Greek yogurt,” explains Collingwood. “An individual cup of Greek yogurt makes a great snack mid-morning or mid-afternoon!”

1 Cup Kefir, 9 Grams

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

Kefir is also a great source of protein. “It is like a liquid yogurt with a tart and creamy taste,” explains Collingwood. “It’s high in probiotics, which are good for gut health and the immune system.”

RELATED:Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

1 Cup Milk, 8 Grams

milk pouring from bottle into glass on old wooden tableShutterstock

Drink one cup of milk for lots of protein. “Good old fashioned cow’s milk has a solid 8 grams of protein per cup and can be a standalone drink or, of course, in addition to cereal or smoothies or made into an energizing latte,” she explains. “Milk is an excellent source of numerous vitamins and minerals including calcium, B12, phosphorus, and riboflavin.”

1 Cup High Protein Milk, 13 Grams

container,Fairlife, milk,grocery, store.food,shopping,supermarketShutterstock

High-protein milk, like Fairlife, offers even more protein. “Certain brands of milk have an ultrafiltration process that provides a higher protein content than regular milk, which is a nice bonus if you’re looking to maximize your protein intake. You are still getting all the nutritional benefits of cow’s milk,” she says.

Whey Protein Bars, Up to 28 Grams

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

Whey protein nutrition bars can vary from 12-28 grams depending on the brand, explains Collingwood. “Protein bars made with whey protein are a great way to get a lot of protein in an easy to eat (and delicious) package. One of my faves is Built Bars, which have about 130-140 calories and 15-17 grams of protein per bar. Bars are easy to take on the go for a midday snack or even as a sweet treat after a meal instead of dessert.”

RELATED:These 12 “Fountain of Youth” Foods Will Help You Look Younger

⅔ Cup High Protein Ice Cream

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

Want a protein-packed sweet treat? Eat high-protein ice cream (like Halo Top) with 7-8 grams of protein per serving. “Ice cream is indeed made from dairy, but most traditional ice creams contain more fat and sugar than protein. Certain brands like Halo Top, Enlightened, and Target’s Favorite Day brand can have as much as 24 grams for the whole pint in under 350 calories,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Surprising Foods That Pack More Protein Than You Think

Jeff Cavaliere ATHLEAN-X
Copyright ATHLEAN-X/YouTube
Christopher Roback
By Christopher RobackApr 04, 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.

Stuck in a protein rut? Most fitness enthusiasts rely on the usual suspects—chicken breast, protein shakes, and eggs—to meet their daily needs. With a large egg containing about 6-7 grams of protein, it's easy to see why they're a breakfast staple. But Jeff Cavaliere, MSPT, CSCS, Physical Therapist and founder of ATHLEAN-X with over 14 million YouTube followers, believes we're overlooking protein goldmines hiding in plain sight. "When it comes to building muscle, we know that protein is an essential part of the recipe," says Cavaliere in his post. Discover these surprising protein sources that could revolutionize your nutrition plan and help you hit your targets with delicious variety.

1. Parmesan Cheese (10.1g protein per oz)

That sprinkle of cheese packs a serious protein punch. According to Cavaliere, grated Parmesan delivers an impressive 11 grams of protein per ounce. "When we look at what it compares to, we're talking about six grams for something like cheddar cheese," he says. That's nearly double the protein in an egg in the same small serving. Many people don't realize they're getting nearly twice the protein content of most other cheeses. Cavaliere recommends finding cheese labeled "Parmesan Reggiano" for the authentic version without unwanted additives.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

2. Cottage Cheese (14g protein per 1/2 cup)

Natural cottage cheese. Natural dairy products.Shutterstock

Even if you're not a fan of the taste, cottage cheese delivers remarkable protein content. "Full fat cottage cheese can have up to 30 grams of protein, which is a lot of protein," Cavaliere explains. That's equivalent to more than four eggs in a single serving. While some call it the original Greek yogurt, Cavaliere notes it often contains less sugar than many commercial yogurt products. His pro tip for improving the taste? "Add a little bit of cinnamon, it will cut down some of that sourness."

3. Edamame (18.4g protein per cup)

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

These green soybeans are protein powerhouses hiding in plain sight. "We're talking about 21 grams of protein per cup," Cavaliere says. That's about three times the protein of an egg. While acknowledging mixed research on soy products, he makes an important distinction: "When we're talking about edamame, we are talking about all natural sources." Unlike heavily processed soy products, these natural beans provide high-quality protein without artificial additives, making them an excellent option for plant-based eaters.

4. Lentils (18g protein per cup)

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Perhaps the most underappreciated protein source on the list, lentils deliver an impressive 18 grams of protein per cup—nearly three times what you'd get from an egg. "But not just that," Cavaliere adds, "this one is packing 16 grams of fiber in that same one cup." This combination of protein and fiber makes lentils not just a muscle-builder but a complete nutrition package. "When it comes to looking for alternative protein sources, this one here is one I highly recommend," Cavaliere emphasizes.

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

5. Quinoa (8g protein per cup)

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

This ancient grain offers more than just complex carbs. "Quinoa has eight grams of protein per cup," Cavaliere shares. That's more protein than you'd get in a large egg. What makes it special is that it offers a complete protein profile with all essential amino acids. Cavaliere personally uses it as a rice replacement: "If I swap that out for a bed of quinoa, you can pretty much double this from eight to 16." This simple swap adds significant protein without sacrificing your carb intake.

6. Pumpkin Seeds (5.3g protein per oz)

Roasted,Salty,Pumpkin,Seeds,Ready,To,Eat​24. Seeds (General Category)Shutterstock

These small seeds pack serious protein. "Did you know that they have more protein than any other nut or seed out there?" Cavaliere asks. With 5.3 grams of protein per ounce (about 85 seeds), they're comparable to eggs but in a much smaller serving. "It's an inexpensive protein option," Cavaliere points out, costing about 45% less than alternatives like pistachios while providing healthy fats alongside protein.

7. Whole Wheat Pasta (7-8g protein per 2oz dry)

Wholemeal,Fusilli,Pasta,Whole, Grains​The Secret Ingredient: Lupin Bean PastaShutterstock

That plate of carbs offers more muscle-building potential than you might expect. According to Cavaliere, whole wheat pasta contains about 7.5 grams of protein per cup. "We actually probably eat twice as much in a serving, which puts this number at about 15 grams," he explains. That's more than double the protein in an egg. While not a complete protein on its own, it can be paired with other foods to create a complete protein profile, making your pasta dinner a surprisingly effective protein source.

8. Oatmeal (5-6g protein per 1/2 cup dry)

Bowl with tasty oatmeal on white wooden tableShutterstock

Start your day with unexpected protein. "Whether you prefer the sort of chewy steel cut oats or whether you like the old fashioned rolled oats, they both actually pack about eight to nine grams of protein in a serving," Cavaliere explains. A half cup serving provides about as much protein as an egg, and combining oatmeal with other protein-rich toppings like walnuts or milk can boost its protein content even further for a complete breakfast.

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

9. Spinach (5.5g protein per cup cooked)

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

Popeye was onto something nutritionally sound. "Five and a half grams of protein per cup of cooked spinach," Cavaliere notes. That's almost the same amount of protein as an egg, but with significantly fewer calories. Beyond protein, he's impressed with spinach's overall nutritional profile: "This is one of the most calorically light, but nutrient dense foods you can put in your body." With just 41 calories, 6 grams of carbs, and plenty of micronutrients, it's a nutritional powerhouse that can easily be incorporated into countless meals.

10. Spirulina (16g protein per tablespoon)

Spirulina powder and tablets in the bowlShutterstock

This blue-green algae might seem unusual, but its protein content is unmatched. "This food right here packs 57 grams of protein per 100 grams of it," Cavaliere reveals. "That means it makes it the number one most concentrated source of protein available in the entire world." Just a tablespoon provides more than twice the protein of an egg. Despite its unique origin, spirulina can easily be incorporated into smoothies and protein shakes for a powerful protein boost without altering the taste significantly. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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Leah Suzanne
By Leah SuzanneApr 25, 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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

Melissa_Fit_Mission_Nutrition11
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Groth
By Leah GrothDec 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Okay, so you understand that protein is a key part of weight loss. But how are you supposed to get in 12 grams a day? Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a recent social media post, she discusses protein and the fallacy that eggs are a great source of it. “Eggs are not a high source of protein. That’s not to say don’t eat them, bc they are delicious and good for you…But two eggs isn’t enough for breakfast, ladies!” she says.

How Much Protein Do You Really Need

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

She reveals that two eggs equals 12 g of protein. “Women 35+ working on fat loss need 25-30 grams at each meal!! Protein is vital for building and maintaining muscle, which gives you the ‘toned’ look you want. It helps keep you full for longer and helps with curbing sugar and carb cravings!” she says in her post before revealing nine high protein sources to add to your diet.

Egg Whites

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

While whole eggs may not be a great source of protein, egg whites are a great way to hit your goals without going overboard with calories and cholesterol. “One cup has 26g of protein and only 126 calories,” Melissa says. “Hack—I add egg whites to the eggs I am already eating for more protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Non-Fat Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Non-fat Greek yogurt is another low-calorie, no-sugar protein source. “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says. It is also a good ingredient when cooking baked goods.

Non-Fat or Low-Fat Cottage Cheese

Close-up of a bowl of cottage cheese in the hands of a Caucasian woman. Focus on a bowl of cottage cheese.Shutterstock

The next item on her list? Non-fat or low-fat cottage cheese can be eaten solo or added to recipes. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit, or even mix it into my marinara sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

Number four on her list? Chicken breast is a favorite protein source of most health experts. “Just 3oz packs 24g of protein & 150 calories,” she says. “Literally, the most versatile & lean protein source.”

Tofu

soy cheese tofu diced on a cutting board, basil closeupShutterstock

If you don’t eat meat, don’t worry. According to Melissa, tofu is a great meat-free protein source. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she says.

Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

If you like seafood, eat shrimp to meet your protein goals. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

Seafood and poultry are not your only options for great protein sources. She also recommends lean ground beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti,” she writes.

Deli Turkey

A view looking into a package of processed turkey deli meat slices.Shutterstock

A convenient option, 4oz of deli turkey provides 20g of protein and 120 calories. Melissa suggests buying "organic or a good brand that's not pre-cut. Add it with an egg to an English muffin, or use it for a sandwich or wrap!"

RELATED:61-Year-Old Lisa Rinna Shares 10 Daily Habits That Keep Her Looking Half Her Age

Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Keep canned tuna in your pantry when you need a no-fuss protein fix. “A can drained is 20g protein & only 100 calories! Super quick and easy, just make sure to get the kind in water, not oil,” she says. Remember, for women over 35 working on fat loss, aim for 25-30g of protein at each meal. These protein-rich foods can help you reach that goal while supporting your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 High-Protein Foods That Beat Eggs for Weight Loss

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:
Shutterstock
Leah Groth
By Leah GrothOct 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:
✓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 trying to lose weight by eating eggs? Melissa (@fitmission.nutrition) is a weight loss and macro nutrition coach for women. In her social media posts, she educates her followers on how to eat to lose weight. In one recent Instagram post, she talks about protein. “Eggs are NOT a high source of protein. That’s not to say don’t eat them, bc they are delicious & good for you…BUT 2 eggs isn’t enough for breakfast, ladies!” she writes in the caption.

2 Eggs Only Have 12 Grams of Protein

Hard-boiled eggShutterstock

She points out that “2 eggs=12g of protein,” but “women working on fat loss 35+ need 25-30 at each meal!!” she adds. “Protein is vital for building & maintaining muscle, which gives you the “toned” LOOK you want. It helps keep you full for longer & helps with/ curbing sugar & carb cravings! Save this & add these nine high protein sources to your diet!”

One Cup of Egg Whites

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

Egg whites, eggs without the yolk, are a great alternative to the whole egg for protein. “One cup has 26g of protein & only 126 calories,” she says. “HACK—I ADD egg whites to the eggs I am already eating for MORE protein. 1/2 cup of egg whites has about 13g of protein. I buy the egg whites in a carton & beat them together with a whole egg to easily up my protein.”

Nonfat Greek Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Next up, non-fat Greek yogurt “1 cup is 25g protein & 140 cals. It comes in a ton of flavors to meet anyone’s likes! Non-fat dairy is NOT the same as other non-fat foods. ONLY the saturated fat is removed,” she says.

Cottage Cheese

Natural cottage cheese. Natural dairy products.Shutterstock

She also recommends non-fat/low-fat cottage cheese. “1 cup is 28g of protein & 180 cals. I eat it alone, with fruit or even mix it into my marina sauce & eggs to add creaminess + protein!!” she says.

Chicken Breast

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

It should come as no surprise that chicken breast made the list. “Just 3oz packs 24g of protein & 150 cals. Literally, the most versatile & lean protein source,” she says.

RELATED: Can Green Tea Help You Lose Weight? Here Is What Science and the Experts Say

Shrimp

Raw tiger white shrimp prawn on board with herbs. Dark background. Top view.Shutterstock

Shrimp is another great lean protein with more pack for the punch than eggs. “Just 4.5oz is 30g & only 152 cals! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!” she says.

Lean Beef

Raw minced beef uncooked meat over boardShutterstock

A surprising entry on the list? Lean Beef. “Just 4oz packs 27g protein & 140 cals! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti…,” she writes.

Deli Turkey

big group of meat, bread and vegetablesShutterstock

Deli turkey is an easy way to consume protein. “4oz is 20g of protein & 120 cals. Buy organic or a good brand that’s not pre-cut. Add it with an egg to an English muffin or use it for a sandwich or wrap!” she says.

Tuna

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Another convenient form of protein? Tuna. “A can drained is 20g protein & only 100 calories! Super quick & easy, just make sure to get the kind in water, not oil,” she writes.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Tofu

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Tofu will also get the job done for anyone on a plant-based diet. “1 cup of tofu only has 150 cals & 18g of protein for my vegetarian friends!” she writes. 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
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.

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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