Skip to content
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.

Nutritionist Reveals How Many Meals Per Day You Should Eat to Lose Fat

One meal a day or six? Here’s what an expert has to say.

McKenna_Olsen_mckennahenrie12

Are you eating the right amount of meals in order to lose weight? McKenna Olsen is an influencer, certified nutritionist, and health coach who regularly shares tips and tricks on how to lose weight in a healthy and sustainable way. In a recent post, she tackles the topic of meal frequency. “Does meal frequency matter for fat loss?” she writes. Here is everything you need to know about it.


Timing of Meals Isn’t That Important

According to McKenna, meal frequency isn’t important. “Simply put: There is no magic frequency or timing of meals,” she says in her post. “The old belief that 6 meals a day, 2 hours apart, was best for metabolism and losing fat is dead. ⁣Your body simply knows caloric intake.”

RELATED: Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

Eating at Least 3 Meals a Day Will Help You Feel Your Best

However, there are a few things that come into play. “I will say that for sustained energy and better digestion, eating at least three main meals is going to likely make you feel your best and allow you to get in all the nutrients your body actually needs,” she says.

Protein Should Also Be Dispersed

Protein also plays a huge role. “Also, science shows dispersing protein intake does make a difference in recovery and muscle growth or repair,” she says.

RELATED: Coach Drops 20 Pounds in 90 Days By Breaking Rules, “What I Didn't Know Was Working Against Me”

Only Eating One Meal a Day Isn’t Good for Fat Loss, She Says

She doesn’t believe that OMAD (one meal a day) is good for fat loss. “It’s going to be really tough to get in the protein, carbs, fat, and fiber your body needs by eating 1x a day, and you likely are going to feel run down, tired, low energy, and potentially lack proper digestion. Not only that, but you will notice a difference in regulated blood sugar and hormonal fluctuations, directly affecting everything I listed above,” she explains.

It Is Also Not Good for Hormones

Also, it can mess with your hormones. “As women especially, fueling yourself enough for hormonal health is so important. Again, it’s hard to get the calories you need in one feeding,” she says.

RELATED: 58-Year-Old Fitness Coach Shows How to Take 3,500 Steps in 30 Minutes

Frequency Is “Personal Dependent”

“At the end of the day, frequency is personal dependent,” she maintains, suggesting a few questions to ask yourself when figuring out proper meal frequency/timing for your life:⁣

  • How many meals is realistic for my schedule? (Do you have more time to eat or less?)⁣
  • Do I notice I feel better energy-wise, eating smaller, more frequent meals or larger, less frequent meals?⁣
  • Do I notice a difference in satisfaction with bigger or smaller meals?⁣

She Sticks to 3 Meals and 2 Snacks

“I used to eat six meals a day, but now I am more of a three with two snacks type-a-gal,” she says. “It’s realistic for me, and I feel so much more satisfied with bigger meals vs. a small meal every 2 hours.”⁣ And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Evidence-Based

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

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

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

Are you eating the right amount of meals in order to lose weight? McKenna Olsen is an influencer, certified nutritionist, and health coach who regularly shares tips and tricks on how to lose weight in a healthy and sustainable way. In a recent post, she tackles the topic of meal frequency. “Does meal frequency matter for fat loss?” she writes. Here is everything you need to know about it.


Timing of Meals Isn’t That Important

According to McKenna, meal frequency isn’t important. “Simply put: There is no magic frequency or timing of meals,” she says in her post. “The old belief that 6 meals a day, 2 hours apart, was best for metabolism and losing fat is dead. ⁣Your body simply knows caloric intake.”

RELATED: Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

Eating at Least 3 Meals a Day Will Help You Feel Your Best

However, there are a few things that come into play. “I will say that for sustained energy and better digestion, eating at least three main meals is going to likely make you feel your best and allow you to get in all the nutrients your body actually needs,” she says.

Protein Should Also Be Dispersed

Protein also plays a huge role. “Also, science shows dispersing protein intake does make a difference in recovery and muscle growth or repair,” she says.

RELATED: Coach Drops 20 Pounds in 90 Days By Breaking Rules, “What I Didn't Know Was Working Against Me”

Only Eating One Meal a Day Isn’t Good for Fat Loss, She Says

She doesn’t believe that OMAD (one meal a day) is good for fat loss. “It’s going to be really tough to get in the protein, carbs, fat, and fiber your body needs by eating 1x a day, and you likely are going to feel run down, tired, low energy, and potentially lack proper digestion. Not only that, but you will notice a difference in regulated blood sugar and hormonal fluctuations, directly affecting everything I listed above,” she explains.

It Is Also Not Good for Hormones

Also, it can mess with your hormones. “As women especially, fueling yourself enough for hormonal health is so important. Again, it’s hard to get the calories you need in one feeding,” she says.

RELATED: 58-Year-Old Fitness Coach Shows How to Take 3,500 Steps in 30 Minutes

Frequency Is “Personal Dependent”

“At the end of the day, frequency is personal dependent,” she maintains, suggesting a few questions to ask yourself when figuring out proper meal frequency/timing for your life:⁣

  • How many meals is realistic for my schedule? (Do you have more time to eat or less?)⁣
  • Do I notice I feel better energy-wise, eating smaller, more frequent meals or larger, less frequent meals?⁣
  • Do I notice a difference in satisfaction with bigger or smaller meals?⁣

She Sticks to 3 Meals and 2 Snacks

“I used to eat six meals a day, but now I am more of a three with two snacks type-a-gal,” she says. “It’s realistic for me, and I feel so much more satisfied with bigger meals vs. a small meal every 2 hours.”⁣ And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home
Shutterstock
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.

Keto, Caveman, Mediterranean, Atkins, the list goes on. There are so many diets that people use to lose weight. However, according to one expert, there is one that trumps the rest when it comes to losing body fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a viral YouTube video, he reveals that he has found the “number one diet to lose fat.” Ethier explains that “it's tough to lose fat, let alone keep it off. But there's a reason why the old saying abs are revealed in the kitchen is still around because it's true.” Most of “even the popular diets that work tend to have more cons than pros,” he adds. “Today, I'm sharing the size back diet that's simple, easy to stick to, and just works. Here's everything you need to know.”


All Fat Loss Diets Have One Goal: Eat Fewer Calories Than You Burn

Nutritional label with focus on calories.Shutterstock

“First off, you must understand that all fat loss diets, regardless of what you call it, have one simple goal: To get you into a calorie deficit where you're eating fewer calories than you burn every day,” he says. “But in the diet, I'll be showing you today, rather than cutting out foods, the first step is actually the opposite: Eat more. Not just any food, though.”

You Need to Eat More Protein

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

What do you need to eat more of? Protein, he says. “One study published back in 2005 had participants change nothing else aside from eating twice as much protein as they usually do. You'd expect that since they were eating more, they would gain weight, right? Well, here's what actually happened.”

After Increasing Protein, People Ate Less Calories

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“After bumping up their protein intake, the participants ended up eating 440 fewer calories every day without them even realizing it. And after sticking to their high protein diet for 12 weeks, they lost almost 10 pounds of fat,” he says.

This Is Because Protein Is Filling

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

“Now, as for why this happened, part of it is because protein is extremely filling,” he says. “Try to eat 400 calories worth of chicken breasts compared to a bowl of cereal, and you'll be shocked with just how long you stay full.”

When You Eat Protein, Your Body Will Burn Off Fat for Energy

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.Shutterstock

He says that “the real power of protein is that when you're in a calorie deficit, your body can choose to burn off either fat or muscle for energy.” And, “eating enough protein, ideally at least 0.8 grams per pound of your body weight per day, it sends a powerful signal to your body to keep your muscle and burn off your fat for energy.”

You Are Also More Likely to Keep Fat Off

Successful weight loss diet concept. Cropped view of young Indian lady in big jeans demonstrating results of her slimming program, promoting healthy eating at home, closeupShutterstock

And, you won’t just burn fat, but keep it off. “This is why high protein diets not only lead to more fat loss during the diet but have also been shown to be more effective at preventing fat regain after the diet is over,” he says. This doesn’t mean you have to eat chicken breasts for every meal. He recommends choosing sources you actually enjoy.

Cutting Carbs Will Also Help You Lose Weight

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“So we're gonna continue the theme of eating more, but now with carbs,” he says, telling a story about how he once cut all carbs, “bread, rice, candy, even ketchup, anything that contains some form of carbs,” out of his diet. “By day three of this, I felt like complete crap, super low energy, and my gym performance sucked. Now, after about a week, I actually did end up losing about five pounds, but I was confused because I didn't look or feel any better.”

Your Body Will Use Other Sources for Energy

A beautiful girl and her well-built boyfriend are greeting each other with a high-five. They are happy to see each othr in the gym. Young people are ready to start their workout.Shutterstock

He said that your body will eventually “adapt to this” and learn to use other sources for energy. “But the research is clear: As long as you're in the calorie deficit and eating enough protein, you'll lose fat regardless of if you're eating a ton of carbs or none at all.”

He Recommends Saving Carbs for Before and After Workouts

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

“The calories from carbs add up fast. If you're currently overeating, then you probably will need to cut back on some of your carbs or at least choose less processed carbs that can keep you fuller for fewer calories,” he says. “A good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy and then add them into my other meals.”

Limit Fats

Foods rich in fats. Main food group - macronutrient fats. Top viewShutterstock

Next up, fats. “Unlike carbs and protein, which only contain four calories per gram, fats are much easier to overeat with because they contain more than double the calories at nine calories per gram,” he says.

Don’t Cut Them, Just Eat in Moderation

Woman spraying cooking oil onto delicious salad at wooden table against blurred green background, closeupShutterstock

“But just like with carbs, you shouldn't completely cut out your fats,” he says. Instead, “just have them in moderation or try to make swaps like using skim milk instead of full cream spray oil instead of cooking oil, choosing less fatty cuts of meats or using a lower calorie salad dressing.”

You Will Lose Weight on Strict Diets, But You Are Likely to Gain It Back

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

He also talks about a 2021 study that had subjects follow a strict meal plan. “The goal was to put them in a calorie deficit, and they weren't allowed to substitute any of the foods they were given. After ten weeks, the results were great. On average, the participants lost about seven pounds of fat. But here's the catch. As soon as the diet was over, most of them quickly regained the fat they lost. This is because sticking to strict meal plans doesn't actually teach you the proper habits of sustaining fat loss in the long run,” he says.

The Number One Diet to Lose Weight: The Balanced Plate Concept

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Enter the top diet for fat loss, the balanced plate concept. “Instead of rigidly planning out your meals, most of your meals should look something like this: First, fill a quarter of your plate with a protein source like the ones I showed earlier. Next, to keep you full, fill half of your plate with vegetables and or fruits. And then lastly, balance out the last quarter of your plate with either carbs and or fats,” he says. You can also apply this concept when eating out.

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

Also, Pay Attention to How Often You Eat

Woman eating snacks in night next to the opened fridge.Shutterstock

He adds that one factor most people overlook is how often they eat. “I used to think skipping meals was a great idea. If I didn't eat much or just snack lightly throughout the day, I wouldn't be getting many calories in, and that would surely lead to a calorie deficit. But this quickly became a nasty cycle. I'd end up feeling like crap by the end of the day, and as soon as I finally ate something, my stomach would just be a bottomless pit that never got satisfied,” he says. “Generally, you should avoid ever getting to a point where you're feeling dizzy, have low blood sugar, and want to eat everything in sight.”

You Can Also Try Intermittent Fasting

The clock is at 12:00 noon for lunch in a wooden dish.Shutterstock

He also brings up intermittent fasting, “where you don't eat your first meal until usually around 12:00 PM and then don't eat anything past 8:00 PM,” he explains. “I've personally used this in the past, and it worked really well, not because it's magic, but because it can make sticking into a calorie deficit easier by fitting all your meals into a smaller time window.”

He Sticks to a Regular Schedule of 3 to 4 Meals

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

“I prefer a more regular scheduled eating with at least three to four main meals per day, spread out by around three to four hours from each other, and then I'll just add in one to two snacks or fruit between my meals when I'm the most hungry,” he continues. “Just keep in mind that your body will need time to adjust if you change your eating schedule. But if done properly, you should feel improved and consistent levels of energy throughout your whole day.”

RELATED: Stop These 20 Habits and Watch the Pounds Melt Away

Where You Eat Matters Too

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Speaking about when you eat, did you know that where you eat also matters? This study, published in 2021, analyzed the food environments of over a thousand households. It found that one of the strongest predictors of being overweight was eating meals in front of a TV,” he reveals.

Also, Slow Down Your Eating

Young beautiful hispanic woman eating at the restaurantShutterstock

“In addition to this, a few other interesting studies have shown that slowing down your meal by taking more bites, using chopsticks, or eating with small utensils all has a powerful effect on reducing hunger and potentially boosting fat loss,” he notes.

Make Small Changes at a Time

Overweight female is standing on white scales at homeShutterstock

“Sure, bodybuilders and hardcore fitness guys like myself have no problem losing fat fast if needed, but you'll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently, rather than losing a pound or two on some weeks and then gaining it all back again on other weeks,” he says.

RELATED: Top 8 Superfood Breakfasts You Should Eat Every Day to Lose Weight

Create a Diet You Can Enjoy

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

“But just keep in mind that you will mess up at some point. Maybe you'll binge eat really bad one night, or maybe you'll have a cheat meal gone wrong, and that's okay. It's happened to me countless times. One meal or even a whole day of eating junk won't ruin your progress, but if you find yourself cheating on your diet too often, then that's often a sign that you need to make it more enjoyable,” he says. “Create a diet you actually enjoy because that's what you'll be more likely to stick to in the long run.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

Have you tried so many weight loss methods but can’t seem to be successful? Joe Duff, AKA The Diet Chef, specializes “in making easy recipes for every diet,” which he shares with his hundreds of thousands of social media followers. In a new video, he reveals the only tip you need to lose weight – and it doesn’t involve crash diets or killing yourself at the gym. “Today I'm gonna be talking all about weight loss, specifically how to lose weight,” he says. “Starting today, you can start losing weight.”


People Ask Him About How to Lose Weight A Lot

“This question is actually something that I get asked personally quite often, but if you even type into Google how to in the letter L, the rest of it will fill in: Lose weight,” he says at the start of the clip. “Clearly, there are a lot of people on the internet who are wondering the same question. Anyways, by the end of this video, I'm gonna give you all the tools you need to initially start losing weight.”

There’s No Get-Thin-Quick Approach That Works

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

“The truth about weight loss is that it comes down to one very important thing, guys. It has nothing to do with diet teas and diet pills and body wraps and anything that anyone wants to sell to you, diet, cleanse, and rejuvenate your body with a Hollywood 48-hour miracle diet,” he says. “This works. It has nothing to do with that.”

It’s Simple: Create a Caloric Deficit

He explains that it is super simple. “All it comes down to is creating what is called a caloric deficit. That's right. All you have to do is create a caloric deficit, and you'll start losing weight. It is the best tip anyone can possibly give you in terms of weight loss,” he says.

Eat Less Than Your Body Burns

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).Shutterstock

“So what does that mean? What is a caloric deficit? Basically, a caloric deficit is just eating fewer calories than your body burns. And that's a great lead into the next question I'm sure a lot of you guys have,” he explains.

How Many Calories Does Your Body Burn?

Calorie calculator, healthy TDEE concept. Calorie calculation based on total daily energy expenditure, background with calculator, notebook, measuring tape, apple. Healthy weight loss diet backgroundShutterstock

The next question he gets asked: How many calories a day does my body burn? “Actually, it's quite easy to get an estimation of just how many calories a day your body is burning. That is also referred to as TDEE or total daily energy expenditure,” he says.

Find Out Using a TDEE Calculator

He recommends using a TDEE calculator. “There's a ton of websites out there that you can go to and find your TDEE, which will then give you your maintenance amount of calories, which is the amount of calories that you could eat and not gain any weight or also lose weight. So to find how many calories a day you burn your TDEE, all you have to do is go to one of these websites,” he explains.

Then You Subtract 500 From the Number Your Get

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Once you find a calculator, you “enter some pretty basic information about yourself,” he says. “So you enter your age, your sex, your height, your weight, and your activity level. To create a caloric deficit, all you need to do is subtract about 500 calories from whatever number pops up on the screen. And that will be the starting calories of your diet.”

You Will Have to Eat Less Calories the More Weight You Lose

“Also, it's worth mentioning, guys, that that calorie number has to change. You're gonna have to decrease your calories as you lose weight. So you at 200 pounds is burning more calories than you at 180 pounds. So as you lose weight, your calories are gonna have to decrease,” he says.

Or, You Can Exercise More

girl running in formation in forest in pink shirtShutterstock

Or, you can add exercise. “You can also create a caloric deficit by doing more. So if you increase your activity, you will be burning more calories as well. And that is another way to add to your caloric deficit,” he says.

He Also Recommends Counting Macros Over Calories

“I also want to mention quickly that counting calories is great, but counting macros can be far superior in terms of fat loss than just weight loss itself,” he says. “Basically, macros are calories, protein, carbs, and fats. And keeping track of your macros and adjusting your macros can be an extremely powerful tool for fat loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Just because you aren’t eating very much doesn’t mean you are going to lose weight. Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert, who tries to help people become the best and healthiest versions of themself. In one of her viral videos she schools her followers on the importance of making nutritious choices and meal planning. “If you are someone who is wondering, ‘I don't eat very much. I have no idea why I'm not losing weight,’ I'm going to show you why,” she says in the clip. Find out if you are guilty of this unhealthy habit and what you can do about it.


If You Are Grabbing Food Out of Convenience, It Might Not Be the Healthiest – Even If You Don’t Eat a Lot

@jamiemiichele

Once you start tracking the calories of the foods you eat, you will be shocked! #fitness #fitnesstips #nutrition #fatloss #weightloss #lowcalorie #caloriecounting #highprotein #lowcaloriemeals

“Let's say you're running late to class or work, and you stop at Starbucks and you grab a bagel and cream cheese and a grande vanilla latte. Pretty simple, right? So then in the middle of the day, you don't have any time for lunch. So you grab a protein bar and a Coke again, not that much. So then by dinnertime, you're starving. You still want to get something decent. So you go to Cava, you get the bowl, you get the pita chips because you haven't eaten that much today, and those are your meals for the day,” she says.

Just Those Items Add Up to 2,055 Calories

jamiemiichele-3jamiemiichele/TikTok

She explains that this type of menu amounts to a lot of calories. “This day of food, which isn't that much, you just have a bagel, a protein bar, and a bowl. It comes out to 2,055 calories, which is the average woman's maintenance,” she says.

Related: 6 Important Things You Should Consider Before Getting Breast Augmentation

Unless You Are Exercising A Lot, This Type of Diet Won’t Get You Into a Caloric Deficit

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Exercise and movement also comes into play. “If you combine that with a pretty sedentary lifestyle, like not getting a ton of steps, just working out two to three times a week, it is easy to see why you are not losing weight or even gaining weight, or you can eat a lot more,” she says.

You Can Eat More, and Still Lose Weight

jamiemiichele-1jamiemiichele/TikTok

She then shows an alternative meal plan. “This is 500 calories less, which is a deficit for a lot of people. You get a full breakfast, burger, bowl, potatoes, sauce, a big bowl of pasta and dessert, and you get to lose weight,” she points out.

Related: I’m a Doctor Who Lost 100 Pounds and Here are 5 Things I Would Always Do

Meal Planning Is Key, an Expert Says

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

If you want to stick to a healthy diet, meal planning is important. “A lot of us tend to eat reactively and don’t plan ahead,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “The result is eating out with high calorie, low nutrient foods, skipping meals, grabbing anything around the office or home, and making poor choices. If you plan ahead you can eat more strategically with more nutrient dense foods, snacks to bridge your hunger between meals, proper portion sizes, and not skipping meals.”

💪🔥Body Booster: Plan out your meals for one week and try sticking to it. At the end of the week, do you feel better? Have you lost weight?

Trish_Koeslag_liftwithtrish11
Copyright liftwithtrish/Instagram
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you struggling to lose weight? Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals that she struggled to lose weight until she finally learned two things. “It took me two decades to unlearn these 2 dieting myths that helped me lose 15 pounds in my 40s and keep it off,” she writes in the series of Instagram snaps, revealing her truth.


Myth 1: If You Eat Clean, You Will Lose Weight

The first myth? As long as you “EAT CLEAN,” you will lose weight, she says in her post. “For 20+ years, I believed this. I thought if I had chicken, rice, and broccoli, my food intake was on point. Don’t get me wrong, choosing whole foods is truly my jam, BUT eating clean doesn’t guarantee fat loss.”

Truth: A Calorie Deficit Helps You Lose Weight

What is the secret to weight loss? It’s simple, according to Tricia. “A calorie deficit is what guarantees a fat loss. (It’s science, please don’t @ me),” she writes.

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

What to Do: Track Food Using an App

“So 👉🏻 all this time I was eating clean, I wasn’t losing fat because I wasn’t in a calorie deficit. You can still eat clean and gain weight. Shocking, right ⁉️⤵️,” she says. “So 👉🏻 I started tracking my food in an app to get an accurate idea of what my calorie intake was ✅.”

Myth 2: You Deserve Cheat Meals

The next myth she is busting may be hard to hear. “I deserved weekend ‘CHEAT MEALS’” is another thought that prevented her from listing weight. “Yup! I ate ‘clean’ Monday to Thursday and then ate ‘dirty’ Friday, Saturday and Sunday. I thought because I did ‘good’ all week with my food, I deserved a reward with ‘bad’ food,” she says.

Truth: There Are No Good or Bad Foods

You need to shift your mindset, she explains. “So 👉🏻 first of all, there are no good or bad foods. Food is food. Let’s stop labeling it. Are there better sources of food? Yes, but that doesn’t make food good or bad, clean or dirty.”

RELATED:Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will “Speed Up Fat Loss” That You Probably Aren’t Doing

What to Do: Eat Maintenance Calories 7 Days a Week

Instead, be consistent with your diet, she encourages. “ I stopped the weekend binges by eating my maintenance calories 7 days a week, fitting in all the foods I love, in moderation.”

Also, She Recommends Reverse Dieting

In another post, she offers a few more tips on how she lost 15 pounds in 3 months, starting with following a reverse diet protocol. “Most people do not do this part, and this is a huge reason why people gain fat back,” she says.

And Eating at Home

A few more diet recommendations, in addition to “tracking your food,” keeping “your protein high,” and choosing “mostly whole foods (90% whole foods vs 10% fun food), " are eating at home “most of the time,” which she calls “a big one.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Hydrate and Rest Are Important, Too

Hydration and rest are also key. “Limit alcohol, keep water intake at 3-4L/day, sleep well, manage stress,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
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.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster