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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.

How Much Protein, Carbs & Fat You Should Eat—According to a Dietitian

Find your perfect macro balance based on your health and fitness goals.

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.

Abbey Sharp
Copyright Abbey Sharp/YouTube
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.

Figuring out the right balance of protein, carbs, and fats can feel like solving a complex puzzle. Abbey Sharp, a Registered Dietitian, founder of Abbey's Kitchen, and nutrition expert with over 700,000 YouTube subscribers, breaks down the science of macronutrients into actionable advice. "This is simply to help answer questions that I get all the time about general balanced dietary patterns," Abbey explains in her post. Whether you're focused on overall wellness, weight management, muscle building, or endurance training, understanding your ideal macro split can help optimize your nutrition for your specific goals.


What Are Macros and Why Do They Matter?

Macronutrients—protein, carbohydrates, and fats—are the three main nutrients our bodies need in large amounts to function properly. "This is not precise. This is not an exact science because foods don't just contain one macro," Abbey cautions. Understanding your ideal macro split can help optimize your nutrition for specific goals, whether that's general health, weight loss, muscle gain, or athletic performance. Each macronutrient plays unique and essential roles in your body, from building muscle to providing energy and supporting hormone production.

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

The Balanced Approach for General Health

For overall health and wellbeing, most major health authorities recommend what's called the Acceptable Macronutrient Distribution Range (AMDR). "This split has some flexibility because these things don't need to be exact, but it's loosely 45 to 65% of calories from carbohydrates, 10 to 35% of calories from protein and 20 to 30% of your calories from fat," Abbey notes. This balance is designed to reduce the risk of chronic disease while ensuring you get sufficient nutrients. While our bodies can technically survive on minimal amounts of carbs and certain fats, staying within these ranges helps prevent hormonal disruptions and supports optimal health.

Why Balance Beats Restriction

Going below the recommended ranges can lead to health complications. "Consuming below 20% of energy from fat can increase the risk of reduced testosterone in men and reduced estrogen in women," Abbey warns. Similarly, "going below 35% of energy needs from carbs has also been shown to increase the risk of low testosterone in men and amenorrhea in active women, particularly when accompanied by a low calorie diet." These recommendations aren't just about the macronutrients themselves but also about the vitamins and minerals that typically come with them. Restrictive diets often lead to suboptimal intake of important micronutrients.

Protein, the Foundational Macronutrient

Protein deserves special attention in your diet. "Aside from water, we have a greater need for protein than any other macronutrient because a large proportion of our body is made up of protein," Abbey emphasizes. While government guidelines suggest a minimum of 0.8 grams per kilogram of body weight to prevent disease, "the optimal intake for protein for general health is at least 1.2 grams per kilogram per day, or around 15% of your calories." This higher target is particularly important for preserving muscle mass as you age and aligns with what most people naturally consume on non-restrictive diets.

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

The Weight Loss Macro Formula

When it comes to weight loss, the debate between low-carb and low-fat approaches continues, but science tells a different story. "Although the keto and frugivores could argue all day about whether we need carbs or fat respectively, the reality is it actually doesn't matter that much when it comes to fat loss rate," Abbey shares. Research shows "there was no difference in fat loss rates, regardless of whether someone had the genetics to supposedly present as more fat responsive or more carb responsive." What does matter significantly is protein intake. Higher protein diets can result in up to three times more fat loss compared to lower protein approaches.

Why Protein Rules for Weight Loss

Protein emerges as the champion macronutrient for weight management for several reasons. "Protein is the one macronutrient that can make a difference in fat loss rates," Abbey explains. "Higher protein intakes have been shown to result in more weight loss and less lean mass loss resulting in as much as a three time greater effect on fat loss when going from a diet that is about 10 to 15% protein to one that is 20 to 30% protein." Studies show that increasing protein from 15% to 30% of calories can spontaneously reduce overall food intake by over 400 calories. For weight loss, Abbey recommends "at least 1.8 grams per kilogram of protein" while maintaining a calorie deficit of about 20%.

Building Muscle – The Macro Balance

For muscle gain goals, protein requirements remain significant but with different considerations than weight loss. "Optimal muscle mass gains come at 1.6 to 2.2 grams per kilogram per day of protein intake," Abbey notes. That's roughly "0.75 to one gram per pound of body weight." Timing matters too – "it's important to spread your intake out with at least 0.3 grams per kilogram per meal in four to five meals or snacks per day." While carbs and fats are less critical for muscle building specifically, "there is evidence that sticking to a very low carb diet can potentially result in lower performance of strength training workouts," giving carbohydrates a slight edge for this goal.

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

Fueling Endurance Activities

For endurance athletes, the macro equation shifts significantly. "Here, the tables turn and carbohydrates start to really, really matter," Abbey emphasizes. "The higher the intensity and longer the workout, the more carbohydrate is needed to help fuel the activity and refill those glycogen stores." Surprisingly, protein needs for endurance athletes are high – "folks who are endurance training for at least one to two hours of at least moderate intensity training actually need about 1.8 grams of protein per kilogram." This is because "protein is used as a fuel source during endurance training" and supports various adaptations beyond muscle size – including improvements in mitochondria, blood vessels, and heart function.

Gender Differences in Macro Needs

Interestingly, endurance exercise is the only scenario where macro needs significantly differ between sexes. "Women use more fat as fuel and less carbohydrates," Abbey explains. However, the practical difference is minimal – "the difference ends up being like less than 10 grams of carbohydrates used per hour for women by men." Women also have "lower protein needs in the follicular phase of their menstrual cycle, but their needs during the luteal phases are the same as men." To prevent deficiencies, "we keep protein recommendations steady across the cycle to prevent deficiency."

Putting It All Together

Your ideal macro split depends on your specific goals, activity level, and individual factors. For general health, follow the balanced AMDR approach with at least 1.2g/kg of protein daily. If weight loss is your goal, increase protein to around 30% of calories (1.8g/kg) while maintaining reasonable carb and fat intake. Muscle builders should aim for 1.6-2.2g/kg of protein spread throughout the day. Endurance athletes need higher carbohydrate intake (around 60-65% of calories) alongside sufficient protein (1.8g/kg). "Depending on your goals, your caloric needs and macro splits will be very different," Abbey concludes. "And within those goals, needs are highly individualized." And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

More For You

Abbey Sharp
Copyright Abbey Sharp/YouTube
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.

Figuring out the right balance of protein, carbs, and fats can feel like solving a complex puzzle. Abbey Sharp, a Registered Dietitian, founder of Abbey's Kitchen, and nutrition expert with over 700,000 YouTube subscribers, breaks down the science of macronutrients into actionable advice. "This is simply to help answer questions that I get all the time about general balanced dietary patterns," Abbey explains in her post. Whether you're focused on overall wellness, weight management, muscle building, or endurance training, understanding your ideal macro split can help optimize your nutrition for your specific goals.


What Are Macros and Why Do They Matter?

Macronutrients—protein, carbohydrates, and fats—are the three main nutrients our bodies need in large amounts to function properly. "This is not precise. This is not an exact science because foods don't just contain one macro," Abbey cautions. Understanding your ideal macro split can help optimize your nutrition for specific goals, whether that's general health, weight loss, muscle gain, or athletic performance. Each macronutrient plays unique and essential roles in your body, from building muscle to providing energy and supporting hormone production.

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

The Balanced Approach for General Health

For overall health and wellbeing, most major health authorities recommend what's called the Acceptable Macronutrient Distribution Range (AMDR). "This split has some flexibility because these things don't need to be exact, but it's loosely 45 to 65% of calories from carbohydrates, 10 to 35% of calories from protein and 20 to 30% of your calories from fat," Abbey notes. This balance is designed to reduce the risk of chronic disease while ensuring you get sufficient nutrients. While our bodies can technically survive on minimal amounts of carbs and certain fats, staying within these ranges helps prevent hormonal disruptions and supports optimal health.

Why Balance Beats Restriction

Going below the recommended ranges can lead to health complications. "Consuming below 20% of energy from fat can increase the risk of reduced testosterone in men and reduced estrogen in women," Abbey warns. Similarly, "going below 35% of energy needs from carbs has also been shown to increase the risk of low testosterone in men and amenorrhea in active women, particularly when accompanied by a low calorie diet." These recommendations aren't just about the macronutrients themselves but also about the vitamins and minerals that typically come with them. Restrictive diets often lead to suboptimal intake of important micronutrients.

Protein, the Foundational Macronutrient

Protein deserves special attention in your diet. "Aside from water, we have a greater need for protein than any other macronutrient because a large proportion of our body is made up of protein," Abbey emphasizes. While government guidelines suggest a minimum of 0.8 grams per kilogram of body weight to prevent disease, "the optimal intake for protein for general health is at least 1.2 grams per kilogram per day, or around 15% of your calories." This higher target is particularly important for preserving muscle mass as you age and aligns with what most people naturally consume on non-restrictive diets.

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

The Weight Loss Macro Formula

When it comes to weight loss, the debate between low-carb and low-fat approaches continues, but science tells a different story. "Although the keto and frugivores could argue all day about whether we need carbs or fat respectively, the reality is it actually doesn't matter that much when it comes to fat loss rate," Abbey shares. Research shows "there was no difference in fat loss rates, regardless of whether someone had the genetics to supposedly present as more fat responsive or more carb responsive." What does matter significantly is protein intake. Higher protein diets can result in up to three times more fat loss compared to lower protein approaches.

Why Protein Rules for Weight Loss

Protein emerges as the champion macronutrient for weight management for several reasons. "Protein is the one macronutrient that can make a difference in fat loss rates," Abbey explains. "Higher protein intakes have been shown to result in more weight loss and less lean mass loss resulting in as much as a three time greater effect on fat loss when going from a diet that is about 10 to 15% protein to one that is 20 to 30% protein." Studies show that increasing protein from 15% to 30% of calories can spontaneously reduce overall food intake by over 400 calories. For weight loss, Abbey recommends "at least 1.8 grams per kilogram of protein" while maintaining a calorie deficit of about 20%.

Building Muscle – The Macro Balance

For muscle gain goals, protein requirements remain significant but with different considerations than weight loss. "Optimal muscle mass gains come at 1.6 to 2.2 grams per kilogram per day of protein intake," Abbey notes. That's roughly "0.75 to one gram per pound of body weight." Timing matters too – "it's important to spread your intake out with at least 0.3 grams per kilogram per meal in four to five meals or snacks per day." While carbs and fats are less critical for muscle building specifically, "there is evidence that sticking to a very low carb diet can potentially result in lower performance of strength training workouts," giving carbohydrates a slight edge for this goal.

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

Fueling Endurance Activities

For endurance athletes, the macro equation shifts significantly. "Here, the tables turn and carbohydrates start to really, really matter," Abbey emphasizes. "The higher the intensity and longer the workout, the more carbohydrate is needed to help fuel the activity and refill those glycogen stores." Surprisingly, protein needs for endurance athletes are high – "folks who are endurance training for at least one to two hours of at least moderate intensity training actually need about 1.8 grams of protein per kilogram." This is because "protein is used as a fuel source during endurance training" and supports various adaptations beyond muscle size – including improvements in mitochondria, blood vessels, and heart function.

Gender Differences in Macro Needs

Interestingly, endurance exercise is the only scenario where macro needs significantly differ between sexes. "Women use more fat as fuel and less carbohydrates," Abbey explains. However, the practical difference is minimal – "the difference ends up being like less than 10 grams of carbohydrates used per hour for women by men." Women also have "lower protein needs in the follicular phase of their menstrual cycle, but their needs during the luteal phases are the same as men." To prevent deficiencies, "we keep protein recommendations steady across the cycle to prevent deficiency."

Putting It All Together

Your ideal macro split depends on your specific goals, activity level, and individual factors. For general health, follow the balanced AMDR approach with at least 1.2g/kg of protein daily. If weight loss is your goal, increase protein to around 30% of calories (1.8g/kg) while maintaining reasonable carb and fat intake. Muscle builders should aim for 1.6-2.2g/kg of protein spread throughout the day. Endurance athletes need higher carbohydrate intake (around 60-65% of calories) alongside sufficient protein (1.8g/kg). "Depending on your goals, your caloric needs and macro splits will be very different," Abbey concludes. "And within those goals, needs are highly individualized." And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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.

Steph Grasso, MS, RD (@stephgrassdietician) is a nutritionist with 2.2 million followers on TikTok. She regularly shares content about how to stay healthy, lose weight, and build muscle without depriving your body of what it needs. In one of her viral videos, she explains why having a balanced diet and not seriously restricting yourself from certain types of food is key not only for losing weight but your mental health. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian, to weigh in.


Why You Need to Eat Carbs and Protein

@stephgrassodietitian

How I established a healthy relationship with food. Why restrict your favorite foods when you can just add more nutrients?! Best of both worlds 🫶🏼 #dietitian #nutrition #healthyrelationshipwithfood #add #macncheese #healthtips

Steph starts by explaining how carbs and protein are important. “If you eat carbs, you'll feel energized. If you eat protein, you'll feel satisfied. If you eat protein and carbs, you'll feel satisfied and energized,” she starts off the video by saying.

Why You Should Add Fiber

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Next, she illustrates the importance of adding fiber to the mix. “If you eat fiber, you'll feel full. If you eat fiber, protein, and carbs, you'll feel full, satisfied, and energized,” she continues.

Related: 5 Cardio Workouts That Are Better Than Running

Fats Are Also Important, She Says

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Don’t overlook the benefits of fat, she stresses. “If you eat fats, you'll have stable energy levels. If you eat fats, fiber, protein, and carbs, you'll have stable energy levels, feel full, feel satisfied, and feel energized,” she adds.

Here Is Why You Should Eat What You Are Craving

Steph_Grasso4stephgrassodietitian/TikTok

“If you eat what you're craving, you'll feel happy. If you're eating what you're craving, fats, fiber, protein, and carbs, then you'll feel happy, you'll have stable energy levels, you'll feel full, you'll feel satisfied, and you'll feel energized,” she says.

Start Adding, Stop Restricting

Steph_Grasso3stephgrassodietitian/TikTok

The bottom line and moral of the story? “Start adding. Stop restricting,” she concludes.

Related:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

RDN Agrees

tara_collingwood5dietdivatara/Instagram

Collingwood is completely on board with her advice. “I love this,” she says. “Every part of it is absolutely true. Carbs are energy, fat and protein sustain and provide stability and fiber fills. Depriving leaves you unhappy so eat what you’re craving but just stick to moderation.”

💪🔥Body Booster: Instead of restricting yourself from carbs, protein, fiber, fats, and foods you are craving, think about how each of them can benefit your health and choose accordingly.

Woman,Stretching,Her,Arms,In,Bamboo,Garden
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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 trying to lose weight? You have likely heard that weight loss is 80 percent diet and 20 percent exercise. Many people believe the key to slimming down is staying in a caloric deficit: Burning more calories than you consume. However, it is a lot more complicated than that. According to several weight loss warriors and experts, there is one habit that you can adopt that will totally transform your body — and Body Network has the answer.


Lacey Baier Lost 250 Pounds, and Protein Was Key

Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish" lifestyle on her YouTube channel and is a weight loss warrior who lost over 250 pounds. In one YouTube video, she reveals her top hacks, and “getting enough protein” is on her list. “Having more protein in your diet is so important for fat loss,” she says, noting that it helps your muscles grow and helps burn fat, "especially in your abdomen, which is where a lot of people have that excess body fat because of that visceral fat."

Luisana Carrero Lost 28 Pounds in 4 Months and Says the Same

Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months, stressing the importance of eating high-protein foods in one of her Instagram posts. “As a general guideline, if your goal is to lose fat, aim to consume .8-1.2g of protein per lb of target body weight a day,” she says.

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Another Expert, Katya Campbell, Agrees

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

Katya Campbell, GM/Fitness Director, Mountain Trek Health Reset Retreat agrees that adding protein to your diet is the top habit you should incorporate if you want to lose weight. “As we age, we begin to lose one of our body's most precious resources, our skeletal muscle. This incredible endocrine organ is what we call 'the organ of longevity,’” she says.

Protein Feeds Your Muscles

Grilled chicken breasts and vegetablesShutterstock

“Not only does having muscle make the body look more toned, but it burns more calories just keeping it alive. But we need to do something to build and maintain this incredible metabolic sink, and that is to feed it,” she says.

It Is Difficult for Your Body to Store Protein As Fat

Happy,Female,Diner,Savoring,Fresh,And,Tasty,Shrimp,,A,HighlightShutterstock

“Protein is the builder macro (the others being carbohydrates and fats). It is very difficult for your body to store protein as fat, and has the greatest satiety of all the macronutrients,” she continues.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

It Has a High Thermic Effect

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

Another bonus of protein. “It also has the highest thermic effect of all the macros,” says Katya. This means “it burns more calories in the process of digestion and absorption of nutrients,” she explains.

Here’s How Much Protein You Need

Raw chicken breast on tray on white backgroundShutterstock

So how much protein is enough? “We recommend consuming at minimum .8 grams per pound of ideal body weight and ideally we target 1 gram per one pound of ideal body weight,” suggests Katya. “This means if we are 180 lbs, but according to our doctor our ideal weight is 140 lbs, we then eat 140 grams of protein per day. This will allow you to build your metabolic warehouse, feel full longer while doing it, and burn more calories just to digest it!”

Science Backs This Up

A female scientist controls the operation of devices for laboratory research. Modern laboratory technologiesShutterstock

What does science say about protein aiding in weight loss? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Are Some Tips for Getting Enough Protein

Close-up Of Pen With Meal Plan FormShutterstock

In Carrero’s post she offers some tips on how to make sure you are eating enough protein.

  • Spend 5 mins in the morning planning what you’ll eat.
  • Cook protein in bulk to quickly put meals together in less than 5 mins.
  • Start your day with at least 30g protein, this helps control hunger levels, decrease cravings and it makes it easier to reach your protein goal.
  • Opt mainly for lean protein sources for higher volume, fewer calories and more protein per serving.

RELATED:9 Skincare Mistakes Aging You Prematurely

And, Here Are Some Food Recommendations

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

She also offered some high protein food suggestions in order to “140g of protein in a day and make fat loss easier.”

  • Non-Fat Plain Greek Yogurt: “I opt for plain greek yogurt for lower calories and more protein. 200g greek yogurt provides 22g of protein. I add stevia, peanut butter and frozen blueberries to mine, I eat that for dessert every night,” she says.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she explains.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she says.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs, or use it for my french toast or my pancakes,” she explains.
  • Fat Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits or add it to your salads,” she adds.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Losing weight doesn’t have to be complicated. According to one nutrition expert, it all boils down to eating exactly the right amount of various types of food. Courtney Kassis, RD, LDN (@dietitianwithtwins) is a nutritionist and TikTok influencer who dropped 15 pounds in two months with her viral 90-30-50 method. She regularly shares videos about exactly what she did to drop so much weight so fast. Here is everything you need to know about the viral diet – including whether or not our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, approves.


She Recommends 90 Grams of Protein, 30 Grams of Fiber, and 50 Grams of Healthy Fats

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

In one viral TikTok post, Courtney explains the 90-30-50 method. “This structure emphasizes protein (90 grams minimum per day), 30g fiber per day, and 50g healthy fats per day,” she writes.

Protein Helps Balance Hormones and Blood Sugar

Grilled chicken breasts and vegetablesShutterstock

Why is protein important? It is “essential for hormone and blood sugar balance, increases metabolism & promotes satiety,” she says.

Fiber Helps You Feel Fuller and Promotes Gut Health

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As for fiber, it “increases satiety, feeds beneficial gut bacteria, improves gut motility/natural detox processes,” she writes.

Fats Help Balance Blood Sugar and Hormones

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Finally, fats have “anti-inflammatory properties to help improve blood sugar balance, hormone balance (like cortisol & other stress hormones), promotes satiety & allows for fat-burning versus fat-storage.”

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Kassis Previous Consumed Just 30 Grams Protein Per Day

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

In another video, Kassis explained that before coining the 90-3–50 diet, she ate only 30 grams of protein per day, but that it left her “tired, hungry and sluggish.”

She Struggled to Lose Weight and Didn’t Feel Well

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“Without protein, our metabolism slows down, and our blood sugar drops, which leads to cravings,” she adds in another clip. “We’re always tired. Hormones are imbalanced. It increases our risk of developing chronic diseases.”

Resident RDN Recommends at Least 60 Grams of Protein for Women and 90 for Men

tara_collingwood6dietdivatara/Instagram

According to Collingwood, protein needs depend on body size, gender, and of course, activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

RELATED:11 Barre Moves That Sculpt Your Body

Increasing Protein Has Been Linked to Weight Loss

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Clinical trials confirm that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

💪🔥Body Booster: Keep track of how much protein, fiber, and healthy fats you consume for a week. If your numbers are low, consider upping them.

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

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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

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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

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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.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

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

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.