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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.

Leah Groth
By Leah GrothDec 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

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Leah Groth
By Leah GrothDec 11, 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.

Nutrition & Diet

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.

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Nutrition & Diet

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

McKenna_Olsen_mckennahenrie12
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothDec 11, 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 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.

Nutrition & Diet

The Number 1 Diet to Lose Body Fat, According to an Expert

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Leah Groth
By Leah GrothJul 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY 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

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“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

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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

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“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

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“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

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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

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“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

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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

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“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

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“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

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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

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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

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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

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“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

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“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

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“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

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“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

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“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.

Nutrition & Diet

Nutritionist Reveals the Only Thing You Actually Need to Lose Weight

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Copyright Joe Duff - The Diet Chef/YouTube
Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY 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

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“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

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“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?

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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

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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

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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.

Nutrition & Diet

Can't Lose Weight Despite Eating Less? This Could Be Why

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Copyright jamiemiichele/Instagram
Leah Groth
By Leah GrothAug 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY 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

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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

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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

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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?

Nutrition & Diet

Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

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Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothOct 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY 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.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

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

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

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

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

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

Overeating

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

Skipping Meals

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

Not Exercising

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

Not Following Directions

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

Not Eating the Right Food

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

Drinking Alcohol

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

Not Being Patient

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

Nutrition & Diet

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

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

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

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

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

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

Understanding How Ozempic Works

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


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

Your Body Already Makes This Weight-Loss Hormone

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

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

Start Your Day With Yogurt

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

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

Choose Your Yogurt Wisely

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

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


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

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

Don't Forget Your Daily Coffee or Tea

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

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

Make a Daily Salad Your Secret Weapon

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

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

Top Your Salad Strategically

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

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

Design Your Dinner for Sustained Fullness

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

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

Why Timing Matters for GLP-1 Production

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

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

The Mediterranean Keto Connection

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

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


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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

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

Nutrition & Diet

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

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

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

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

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

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

Your First Steps With GLP-1 Medications

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

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

Finding Your Ideal Dosage

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

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

Navigating Medication Shortages and Insurance Hurdles

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

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

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

Managing Potential Side Effects

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

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

Comparing Different GLP-1 Medications

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

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

Tracking Your Results Realistically

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

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

Combining GLP-1 With Proper Nutrition

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

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

Building a Sustainable Exercise Routine

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

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

Planning for Pregnancy While on GLP-1

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

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

Treating Obesity as a Chronic Condition

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

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

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

Creating Your Long-Term Maintenance Plan

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

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

Addressing Access and Stigma Barriers

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

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

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

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

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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