Skip to content
Nutrition & Diet
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I’m a Doctor and Lost 100 Pounds on the Carnivore Diet

Philip Ovadia, MD, explains how shifting to a meat and animal product diet worked.

Leah Groth
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Dr_Philip_Ovadia_MD1
Philip Ovadia MD
Leah Groth
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Nutrition & Diet

Do you want to lose weight eating all the meat you want? While it might sound like an unhealthy weight loss method, according to one heart doctor, it can be game changing for your overall health. Philip Ovadia, MD, board-certified Cardiac Surgeon and founder of Ovadia Heart Health, lost a whopping 85 pounds and transformed his life with the help of the carnivore diet. In a new interview with Body Network, he explains exactly how he did it.

Even Doctors Struggle to Lose Weight

Dr_Philip_Ovadia_MD2Philip Ovadia MD

Dr. Ovadia, who is turning 50 this year and lives in St. Petersburg, Florida, had a moment of clarity that led him on his health journey. “As a morbidly obese, pre-diabetic heart surgeon, I realized that I was headed for my own operating table. I had tried to lose weight many times prior but would always gain the weight back (and more),” he says.

He Found His “True Why”

The game changer this time was finding his “true why,” he says. “To serve as a better model for my children, to ensure that I was there for my children, and to do better for my patients were all strong motivators that paired with the proper knowledge and tools,” he explains, “finally allowed me to lose the weight and maintain that weight loss now for nearly 8 years.”

He Lost 100 Pounds in 2 Years

Dr_Philip_Ovadia_MD3Philip Ovadia MD

Dr. Ovadia, 5’ 7”, topped the scales at 275 pounds. “I currently weigh 190 pounds. My lowest weight was 170 pounds. The majority of weight that I have added back from my low has been added muscle,” he explains. The 100 pounds of weight loss occurred over 2 years (2016-2018)

He Focused on General Health

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Instead of focusing on fat loss in specific areas of his body, he took a comprehensive approach. “I don’t have any particular parts that I focus on,” he says. “I focus on general health.”

He Eats Meats and Animal Based Products

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

“I maintain a nearly exclusive carnivore diet and consume meats of all kinds, seafood and other animal based products such as dairy and eggs,” says Dr. Ovadia about his diet. “On a typical day, I will eat 2 meals. For example, ground beef with eggs mixed in for one meal and a steak and/or seafood for a second meal.”

He Eliminated All Processed Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

He totally eliminated processed food from his diet. “If it comes in a box or a bag and it has an ingredient list that isn’t composed of whole, real foods, I stay away from it,” he says. “I mostly avoid carbohydrates with the exception of those that are in dairy products and an occasional non-processed carbohydrate such as a baked potato or avocado.”

He Does Resistance Exercise

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

As for his workout, he focuses on resistance exercise of any form, including weights, bands, and body weight. “Building and maintaining muscle is essential to optimize metabolic health and avoid insulin resistance. Having more muscle helps us to burn excess energy that we consume, and muscle also serves as an extra depot for glucose to help avoid excess blood glucose levels,” he says.

He Has Achieved “Optimal Metabolic Health” and Reversed His Insulin Resistance

Dr_Philip_Ovadia_MD4Philip Ovadia MD

His biggest achievement when it comes to his body is “achieving optimal metabolic health and reversing insulin resistance,” he says. “My #1 tip is to work with a practitioner that understands what insulin resistance is, how to test for it and how to reverse it,” he says.

The Biggest Myth, He Says? Red Meat Is Bad for Your Health

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

He also notes that there are “so many” health myths that he has debunked over the years, especially “the entire concept of the food pyramid and that calorie restriction is the best way to lose weight,” he says. “The biggest myth I know to help people to overcome is that red meat is harmful for our health. Red meat is the most nutrient dense, complete food that we can (and should) eat.”

He Measures Progress by 5 Markers of Metabolic Health

The man who measures a waist with a tape measureShutterstock

How does he measure progress? The five markers of metabolic health: Waist circumference, blood pressure, blood glucose, HDL cholesterol, and triglyceride levels

Sustainable Weight Loss Is About “Rethinking What We Eat”

Keto,Diet,Food,salmon,egg, avocado, dietShutterstock

As for challenges and setbacks, “it is important to remember your why and the simple basic principles, like eating whole, real food,” he says. “Sustainable weight loss and good health isn’t about restricting but rethinking what we eat.”

He Is Excited That People Are Paying More Attention to Metabolic Health

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

A fitness-slash-nutrition trend he is excited about is the increased awareness of metabolic health and insulin resistance. “This includes increased use of continuous glucose monitors to help people understand their response to the foods that they are eating,” he says.

He Finds Fitspiration in Others — And Himself

As for fitness inspiration and people who he follows on social media, there are many. Gary Taubes, Nina Teicholz, Shawn Baker, Tro Kalayjian, Maria Emmerich, Ben Bikman, Robert Cywes, Brian Lenzkes, and himself (@ifixhearts) are on the list.

Do Your Research

Dr_Philip_Ovadia_MD5Philip Ovadia MD

His advice for someone just starting their fitness journey? “With the right information, anyone can be empowered to take back control of your health. Just because prior efforts may have not succeeded doesn’t mean that a different approach won’t work,” he says.

Schedule Time to Exercise

Pilates class with men and women at a gymShutterstock

Another trick he suggests? “Schedule time to exercise on your calendar, and don’t let perfect get in the way of good enough,” he says.

He Calls it “Our Ancestral Diet”

cooking burgers on hot grill with flamesShutterstock

In a press release discussing the diet, Ovadia calls the carnivore diet “our ancestral diet.” He explains that as long as humans have been around, meat has been a fundamental part of their diet. Ancestral humans would add plants, like fruits and vegetables, “seasonally and sporadically,” he says.

Carnivore Diet Includes Meat, Dairy, and Eggs

Carnivore diet, zero carb concept, top viewShutterstock

The current carnivore diet includes animal products like meat, dairy, and eggs, omitting plant products and processed food. Some people modify the diet to fit their needs. For example, some people cut out spices and seasonings on their meat, while others use them.

Meat Has Similar Nutrients to Plants

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

And, despite popular belief, there “are no essential nutrients that are not available in animal products,” he says. “The animal has eaten the fruits and vegetables. In many cases, ruminant animals like cows have multiple stomachs that are better able to digest the plant products and better able to extract the nutrients. Those nutrients end up in the animal meat.”

He Also Digs Into the Scientific Literature

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“When you really dig into the scientific literature around fruits and vegetables, their benefit is in substituting for processed food,” he adds. “In the context of someone eating a lot of processed food, when you start eating fruits and vegetables, you see improvements in health.”

Carnivore Is Similar to Atkins and Keto

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

And, he notes that studies have debunked the myth that red meat increases the risk of heart disease and cancer. He also points out that the diet is similar to other low carb diets, like keto and Atkins, which have studies backing them up. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

sustainable weight losscarbsweight losssuccess stories & transformationsprotein

More For You

Nutrition & Diet

I’m a Doctor and Lost 100 Pounds on the Carnivore Diet

Dr_Philip_Ovadia_MD1
Philip Ovadia MD
Leah Groth
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight eating all the meat you want? While it might sound like an unhealthy weight loss method, according to one heart doctor, it can be game changing for your overall health. Philip Ovadia, MD, board-certified Cardiac Surgeon and founder of Ovadia Heart Health, lost a whopping 85 pounds and transformed his life with the help of the carnivore diet. In a new interview with Body Network, he explains exactly how he did it.

Even Doctors Struggle to Lose Weight

Dr_Philip_Ovadia_MD2Philip Ovadia MD

Dr. Ovadia, who is turning 50 this year and lives in St. Petersburg, Florida, had a moment of clarity that led him on his health journey. “As a morbidly obese, pre-diabetic heart surgeon, I realized that I was headed for my own operating table. I had tried to lose weight many times prior but would always gain the weight back (and more),” he says.

He Found His “True Why”

The game changer this time was finding his “true why,” he says. “To serve as a better model for my children, to ensure that I was there for my children, and to do better for my patients were all strong motivators that paired with the proper knowledge and tools,” he explains, “finally allowed me to lose the weight and maintain that weight loss now for nearly 8 years.”

He Lost 100 Pounds in 2 Years

Dr_Philip_Ovadia_MD3Philip Ovadia MD

Dr. Ovadia, 5’ 7”, topped the scales at 275 pounds. “I currently weigh 190 pounds. My lowest weight was 170 pounds. The majority of weight that I have added back from my low has been added muscle,” he explains. The 100 pounds of weight loss occurred over 2 years (2016-2018)

He Focused on General Health

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Instead of focusing on fat loss in specific areas of his body, he took a comprehensive approach. “I don’t have any particular parts that I focus on,” he says. “I focus on general health.”

He Eats Meats and Animal Based Products

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

“I maintain a nearly exclusive carnivore diet and consume meats of all kinds, seafood and other animal based products such as dairy and eggs,” says Dr. Ovadia about his diet. “On a typical day, I will eat 2 meals. For example, ground beef with eggs mixed in for one meal and a steak and/or seafood for a second meal.”

He Eliminated All Processed Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

He totally eliminated processed food from his diet. “If it comes in a box or a bag and it has an ingredient list that isn’t composed of whole, real foods, I stay away from it,” he says. “I mostly avoid carbohydrates with the exception of those that are in dairy products and an occasional non-processed carbohydrate such as a baked potato or avocado.”

He Does Resistance Exercise

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

As for his workout, he focuses on resistance exercise of any form, including weights, bands, and body weight. “Building and maintaining muscle is essential to optimize metabolic health and avoid insulin resistance. Having more muscle helps us to burn excess energy that we consume, and muscle also serves as an extra depot for glucose to help avoid excess blood glucose levels,” he says.

He Has Achieved “Optimal Metabolic Health” and Reversed His Insulin Resistance

Dr_Philip_Ovadia_MD4Philip Ovadia MD

His biggest achievement when it comes to his body is “achieving optimal metabolic health and reversing insulin resistance,” he says. “My #1 tip is to work with a practitioner that understands what insulin resistance is, how to test for it and how to reverse it,” he says.

The Biggest Myth, He Says? Red Meat Is Bad for Your Health

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

He also notes that there are “so many” health myths that he has debunked over the years, especially “the entire concept of the food pyramid and that calorie restriction is the best way to lose weight,” he says. “The biggest myth I know to help people to overcome is that red meat is harmful for our health. Red meat is the most nutrient dense, complete food that we can (and should) eat.”

He Measures Progress by 5 Markers of Metabolic Health

The man who measures a waist with a tape measureShutterstock

How does he measure progress? The five markers of metabolic health: Waist circumference, blood pressure, blood glucose, HDL cholesterol, and triglyceride levels

Sustainable Weight Loss Is About “Rethinking What We Eat”

Keto,Diet,Food,salmon,egg, avocado, dietShutterstock

As for challenges and setbacks, “it is important to remember your why and the simple basic principles, like eating whole, real food,” he says. “Sustainable weight loss and good health isn’t about restricting but rethinking what we eat.”

He Is Excited That People Are Paying More Attention to Metabolic Health

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

A fitness-slash-nutrition trend he is excited about is the increased awareness of metabolic health and insulin resistance. “This includes increased use of continuous glucose monitors to help people understand their response to the foods that they are eating,” he says.

He Finds Fitspiration in Others — And Himself

As for fitness inspiration and people who he follows on social media, there are many. Gary Taubes, Nina Teicholz, Shawn Baker, Tro Kalayjian, Maria Emmerich, Ben Bikman, Robert Cywes, Brian Lenzkes, and himself (@ifixhearts) are on the list.

Do Your Research

Dr_Philip_Ovadia_MD5Philip Ovadia MD

His advice for someone just starting their fitness journey? “With the right information, anyone can be empowered to take back control of your health. Just because prior efforts may have not succeeded doesn’t mean that a different approach won’t work,” he says.

Schedule Time to Exercise

Pilates class with men and women at a gymShutterstock

Another trick he suggests? “Schedule time to exercise on your calendar, and don’t let perfect get in the way of good enough,” he says.

He Calls it “Our Ancestral Diet”

cooking burgers on hot grill with flamesShutterstock

In a press release discussing the diet, Ovadia calls the carnivore diet “our ancestral diet.” He explains that as long as humans have been around, meat has been a fundamental part of their diet. Ancestral humans would add plants, like fruits and vegetables, “seasonally and sporadically,” he says.

Carnivore Diet Includes Meat, Dairy, and Eggs

Carnivore diet, zero carb concept, top viewShutterstock

The current carnivore diet includes animal products like meat, dairy, and eggs, omitting plant products and processed food. Some people modify the diet to fit their needs. For example, some people cut out spices and seasonings on their meat, while others use them.

Meat Has Similar Nutrients to Plants

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

And, despite popular belief, there “are no essential nutrients that are not available in animal products,” he says. “The animal has eaten the fruits and vegetables. In many cases, ruminant animals like cows have multiple stomachs that are better able to digest the plant products and better able to extract the nutrients. Those nutrients end up in the animal meat.”

He Also Digs Into the Scientific Literature

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“When you really dig into the scientific literature around fruits and vegetables, their benefit is in substituting for processed food,” he adds. “In the context of someone eating a lot of processed food, when you start eating fruits and vegetables, you see improvements in health.”

Carnivore Is Similar to Atkins and Keto

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

And, he notes that studies have debunked the myth that red meat increases the risk of heart disease and cancer. He also points out that the diet is similar to other low carb diets, like keto and Atkins, which have studies backing them up. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

I Lost 130 Pounds on the Keto Diet and This Is How

Mayra_Wendolyne_LowCarbLove1
low.carb.love/Instagram
Leah Groth
By Leah GrothJun 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.

She Learned About Keto From a Friend

Low Section Of Woman Standing On Weight ScaleShutterstock

“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”

She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.

She Learned It Was Similar to Atikins

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”

She Loves It Because She Is Willing to Sacrifice Carbs

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”

“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.

She Topped the Scale at 315 and Lost 135 Pounds

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”

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

You Have to Be Mindful of Snacks

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.

You Also Need to Be Calorie Conscious

Nutritional label with focus on calories.Shutterstock

“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.

You Can Build Muscle Without Being in a Deficit

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.

She Lost 100 Pounds Twice

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”

The Second Year It Was Harder to Lose Weight

my goals - setting goals concept - blank flowchart sketched on a cocktail napkin with a cup of coffeeShutterstock

She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

After Having a Baby, She Discovered Atkins

Caucasian Young Pregnant woman Tummy belly summer green dress touching stomach field expecting a baby relaxing outside nature park lake rural Beautiful magic 8 months enjoying life glasses hatShutterstock

The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”

She Lost Weight Fast with Low-Carb, Low-Fat Eating

Fried eggs and bacon cooking in a skilletShutterstock

She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.

Then, Embraced Higher Fat Foods

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.

In General, She Doesn’t “Go Super, Super Crazy on Fats”

Woman cutting chicken fillet in kitchen, closeupShutterstock

“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”

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

She Tracks Her Carbs, Not Calories

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

“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.

She Lives a Keto Lifestyle

Homemade Keto Chicken Meal Prep with Veggies in a ContainerShutterstock

“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.

She Also Does Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”

Body Network’s Expert Weighs In on Keto

tara_collingwood5dietdivatara/Instagram

While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Body Network’s Expert Weighs In on Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

As for intermittent fasting, it works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.

💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.

Nutrition & Diet

I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

Mark_Dean_Edwards2
minimalist_mark/Instagram
Mark Dean Edwards
By Mark Dean EdwardsMay 10, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
See Full Bio
Follow:
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.

Paleo. Vegan. High carb. Low carb. Atkins. Carnivore. Intermittent fasting. I could keep going with this list. Just looking at a list of “popular” dietary protocols out there is enough to make your head spin. What works for weight loss? Which diet is best? The answer just might surprise you.

1. A Little Background About Me and My Weight Loss

Mark_Dean_Edwards2minimalist_mark/Instagram

First off, let me introduce myself so that you’ve got some context for what I’m about to tell you. I’m Mark Edwards, a PNL1 certified nutrition coach and CrossFit L2 trainer. I coach people on losing weight, gaining weight, maintaining weight, and getting fit. The road I took to where I am now was a little unusual - winding and indirect, with lots of detours. A lot of people in my line of work are former professional athletes or science nerds, sometimes both. I am neither. But like many of you, I’ve had my battles in the past with weight gain and weight loss.

I think it’s likely a bit of a rarity that nutrition and fitness professionals like myself have had weight issues in their past. So in a very real sense, I have experience to offer that may be useful. This is partly due to my age. I’m a 59-year-old nutrition coach and CrossFitter, so besides my nutrition and weight loss experiences, I’ve had years of my own sports injuries, knee arthritis and surgeries, hip arthritis and surgery/resurfacing, and shoulder surgery. Next up for me will be elbow surgery. Nothing in life ever seems to go as planned. And no, I am not being held together with duct tape. Yet.

Related: I Lost 20 Pounds With These 5 Hacks

2. When it Comes to Diet Content on Social Media, It's Crazy Town Out There

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

If you’ve spent any amount of time on social media perusing posts on weight loss, nutrition, fitness, and health, chances are you’ve been left dazed and confused. I’m sure you’ve seen variations of these “diets”:

  • Eat only vegetables
  • Eat no vegetables, only meat and organs
  • Consume no fruit
  • Eat only fruit
  • Eat no carbs
  • Eat high carbs
  • Eat lots of fats
  • Eat no fats
  • Eat only raw vegetables
  • Dairy is poison
  • Vegetables are trying to kill you

I could go on, but you get the idea. Is it any wonder that a lot of people are left in a state of total paralysis when it comes to nutrition and weight loss? As a nutrition coach, I understand your confusion. My personal journey through various diets over the past 25 or 30 years (ultimately leading to becoming a nutrition and fitness coach) was replete with odd detours, forks in the road, smooth going, and occasionally veering straight into the ditch. At this point, I’ve found an eating style that works best for me. I’ll tell you how I got here so that just maybe I can save you a lot of headaches and false starts on your own journey.

3. The Journey Begins

Male,Weight,Scales,,Weight,,Diet,Shutterstock

Way way back in my early 30s, I packed on the first significant weight gain of my life. In the span of about 10 to 12 months, I went from 160 lbs to 205 lbs. Unfortunately, the excess weight wasn’t muscle. I’m average height (a shade under 6 feet) and have a narrow frame. So that extra 45 lbs was pretty significant. The instigator of this weight gain was my first trip to Italy. Maybe you can relate. Oh boy, Italy. Wine with lunch every day. And everybody was doing it! How great to be Italian! What a life. In one local joint in Lucca, I watched a crew of four paint-splattered workmen have a 2 ½ hour lunch. And each of them polished off a full bottle of wine before heading back to work. Unfortunately, I continued the lunchtime practice of big lunches with several glasses of wine when I came back to my adopted home, Tokyo. No mystery why I put on 45 lbs.

I was a regular gym goer and trained 2-3 times a week with weights and several times per week, I’d go to a mixed martial arts class here in Tokyo, so in my mind, there was no problem. “I’ll just work it off in the gym!” That’s a common refrain I hear as a nutrition coach. “Can’t I just exercise more to lose this weight?” Well, no, you can’t. At that time, I was unfamiliar with the now well-known phrase, “You can’t out-train a bad diet.” So just as you’d expect, that weight didn’t come off.

Related: 12 Steps to Sculpt the Ultimate Chest

4. First, I Tried the Zone Diet

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

Then came my first taste of the Zone diet, a diet developed and promulgated by Dr. Barry Sears and CrossFit. At first, it seemed complicated, but lo and behold, with some effort, the excess body fat melted away. Problem was, the degree of measuring required to follow the Zone Diet was onerous. But the Zone did have a lot going for it, and one of its prime advantages was built-in carb restriction. That was a big plus because as I’m sure you know, over-consuming carbs is not only easy, but enjoyable, fun, and just about every other positive-feeling adjective that comes to mind. The Zone didn’t forbid carbs. Not by any means. But every macro (protein, carbs, and. fat) was strictly measured at each meal according to body weight, so by following the guidelines, it was impossible to over-consume carbs. There’s no doubt that The Zone diet works. But for me, the constant measuring made it too much of a hassle to sustain. So I did what a lot of people do when a weight loss program isn’t meeting misplaced expectations or is just too much of a pain to follow: I tried something more extreme.

5. Then I Tried the Metabolic Diet (aka the Anabolic Diet)

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

In a nutshell, the Metabolic/Anabolic Diet is a low-carb, high-protein, moderate to high-fat diet. You eat meat. Lots of meat. The brainchild of former powerlifter Dr. Mauro DiPasquale, the Metabolic Diet works very well at cutting body fat and decreasing food cravings. Its high protein content ensures that people who train hard will gain muscle mass while those who train less hard or not much won’t LOSE muscle mass while still losing weight. Don’t get me wrong. I LOVE meat. And I lost body fat and gained muscle, so it worked for me pretty well - that is until I got tired of the high degree of carb restriction. I couldn’t keep doing it indefinitely. So onward I went.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

6. Next Was the Paleo Diet - Caveman Style

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The Paleo Diet was first promoted by Dr. Loren Cordain Ph.D. and further popularized in the CrossFit community by Robb Wolf. “Paleo” tries to mimic what many believe is the human ancestral, prehistoric diet: meat, vegetables, some nuts, greens, and various natural fats, both saturated and monounsaturated. In a very real sense, Paleo is a “balanced” diet. I got into “eating Paleo” when I started CrossFit back in 2015. Although I wasn’t following it as strictly as some (“strict” paleo excludes or restricts dairy, cereal grains, legumes, refined sugar, refined vegetable oils, and more), it worked pretty well for me to lose body fat and maintain a healthy body fat percentage. I also felt that following the Paleo diet by excluding refined sugar and alcohol helped mitigate some of the inflammatory pain that I had at the time from arthritis in my hip. When I began Paleo, I was desperate to try just about any dietary regimen that promised to reduce pain from inflammation, so for me, there was really nothing to lose. Paleo focuses on healthy, fresh, unprocessed ingredients, so it’s relatively easy and accessible. “Why not do it,” I thought. Beer and wine? Sayonara. But it was no big deal to me to refrain from drinking. The pain in my hip was talking to me 24/7 and I’d do anything to reduce it. Did Paleo help reduce my arthritis pain? I can’t say for sure. That’s hard to measure. But I did get very lean - the leanest I’d ever been without the near-total carb restrictions inherent in the Metabolic Diet.

7. I Also Tried Fasting - Going the Full Monty

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You’d think that the Paleo Diet would have been the end of the road for me. But being experimental with my own nutrition was part of my character, so I tried full-blown fasting for a couple of brief periods. On the third day of a 7-day fast, I found myself browsing online meat vendors, drooling over photos of fresh T-bones and Striploins. Yikes. I don’t recommend fasting without sufficient preparation, and I’ll never recommend it to my own clients. There are better, healthier, safer ways to manage weight, but as an experiment to see what it feels like to be very hungry for extended periods, fasting will do the trick.

8. Into the Ditch and Out Again

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

In addition to the different diets that I’ve tried and discussed here, there are a couple that I didn’t mention because I’d tried them long before I had to deal with weight loss. They were simply “health experiments.” I was a macrobiotic vegetarian in college, back when the word “vegan” didn’t exist. Believe me when I say that macrobiotic vegetarianism was a tough grind, much more restrictive than a vegan diet. But to paraphrase Samuel Jackson in Pulp Fiction, my girlfriend was a vegetarian, so that pretty much made me a vegetarian too. I also did a diet called “Fit for Life” shortly after college. Its key proponents are Harvey and Marilyn Diamond. I couldn’t sustain the odd “food combining” dogma, so that didn’t last either.

9. This is the #1 Diet for Weight Loss for Me

Mark_Dean_Edwards3minimalist_mark/Instagram

So where have I ended up? Because of my job as a nutrition coach, I keep odd hours. That fits perfectly with a flexible approach. What does that mean in practice? I do periods of Intermittent Fasting several times a week. Now, Intermittent Fasting is NOT a diet per se. It’s an eating pattern that restricts when and how often you can eat. Basically, several days a week I’ll eat all of my meals within an 8-hour window and fast for 16 hours (the “16/8” protocol). The meals I eat are what I would call “Paleo-ish.”

That is, my wife and I eat mostly unprocessed, whole foods: fresh vegetables, meat, some fish, sweet potatoes, rarely bread or pasta, olive oil, avocado oil, and some grass-fed butter, etc. We eat dessert once or twice a week. Tea, coffee, and an occasional glass of wine. But we don’t drink regularly. That’s key. We try to avoid snacking. That’s also a big factor. And we avoid buying “packaged” prepared meals.

We prep our weekly meals as much as possible on weekends to make sure that we know what’s ready to eat or cook when we walk in the door at the end of the work day. I don’t have any difficulty at all with our present eating habits and nutrition. I’ve hit the sweet spot: A flexible approach that resembles Paleo with some tweaks that keep me from craving things not allowed by strict Paleo.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

10. So What’s the Key Takeaway?

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

At the end of the road, the nutritional and dietary successes I’ve had share a common theme: whatever diet you choose has to be sustainable. That’s where you’ll find success in your quest for weight loss and weight maintenance. You have to be able to keep doing it for the rest of your life, or you’re just going to do the yo-yo of weight loss and weight gain. Gradual, steady change is the way forward. This is the approach that I both follow and use with my clients. We gradually move towards healthier food choices that don’t immediately turn their lives upside down. My advice? Avoid the extremes, make small, consistent changes and keep at it every day. That excess weight will come off and stay off.

Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.

Nutrition & Diet

12 People Who Lost Over 10 Pounds in Under 4 Months

Gen_Cohen1
gensgym/Instagram
Leah Groth
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.

Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

MSN Feed - Slideshow

Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
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:

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Red Flags You're Eating Too Many Carbs, According to a Doctor

Dr. Mindy Pelz
Copyright Dr. Mindy Pelz/YouTube
Christopher Roback
By Christopher RobackApr 29, 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.

That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

Understanding the Carb Effect

Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

Your Energy Crashes After Meals

Dehydration, tired, Exhausted athletic woman after her fitness workout in the gym​DehydrationShutterstock

The first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

You Can't Control Your Cravings

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

Constant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

Your Weight Loss Has Stalled

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

If you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

Your Skin Is Breaking Out

Asian young woman looking face skin in the mirror have a red rash on her face from cosmetic allergy​Skin ProblemsShutterstock

Your complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

Not All Carbs Are Created Equal

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Dr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

Try the One-Week Natural Carb Challenge

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

Ready to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

Listen to Your Body's Signals

Sleepy woman suffering from chronic fatigue rubbing eyes on kitchen at home. Tired middle aged female feeling bad from lack of rest, headache, lack of energy after party, sleepless night.​Lack of SleepShutterstock

Your body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

Morning Matters Most

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Be especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

Finding Your Personal Carb Balance

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.​Measuring Success Beyond the ScaleShutterstock

The key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Christopher Roback
By Christopher RobackApr 29, 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 often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

Trust Only Your Doctor With Dosing Decisions

When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.

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

It's Not As Complicated As The Internet Claims

Woman holds a pen injection for diabetics and lowering blood sugar, close up. Diet and lose weight. Medical device for weight loss

Shutterstock

The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

Water Will Save Your GLP-1 Experience

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

The simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

Your Journey Won't Look Like Anyone Else's

Angry screaming sad upset girl in outdoors street coffee shop wooden cafe sitting with modern laptop pc computer, disturb problem during free time. Mobile Office. Lifestyle freelance business concept​Beware of Comparing Yourself to Online Success StoriesShutterstock

Comparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."

RELATED:20 Possible Ozempic Side Effects

Therapy Is The Missing Prescription

Young depressed man crying talking to mental health counselor during a session in the office. Stressed male at psychotherapy after divorce having emotional, therapist, therapy

Shutterstock

Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

Adopt The 80/20 Rule For Sustainable Success

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

Rigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

Document Your Transformation

Cute and pretty fashion trendy business woman or girl makes selfie on smartphone camera to share on internet social media iphone, cell phone

Shutterstock

The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Counting Isn't Always Necessary

Yellow tape measure next to nutrition information on packaging in the USA, calorie, calories, label

Shutterstock

Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

Make Hydration A Priority Habit

Drinking water, yoga or Indian woman in home with health, fitness or wellness for natural hydration. Thirsty female person, tired or healthy girl with liquid bottle after pilates to detox or relax

Shutterstock

If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.

RELATED:20 Things to Avoid While on Ozempic

This Is A Transformation, Not Just Weight Loss

Weight,Scale,scales,loss,diet,health,feet​Weigh Yourself DailyShutterstock

The physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

The 15 Best High-Protein Foods to Build Muscle and Strength

Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 29, 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.

We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

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

Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a tableShutterstock

Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

Chef cutting steak beef. Mans hands hold raw steak T-Bone on rustic wooden cutting board on black background. Cooking, recipes and eating concept. Selective focus.Shutterstock

Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

Raw peanuts or arachis, nuts,​28. PeanutsShutterstock

Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.​8. Versatile ShrimpShutterstock

Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

Texture and background of organic raw chicken eggs. Chicken eggs cover the frame.​Worst: Processed MeatShutterstock

With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

Woman hold bowl with cottage cheese, close up​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstock

Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

Quinoa,Grains,Closeup,,Not,Cooked,Healthy,Quinoa,Porridge,GrainsShutterstock

While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High Resolution​Here’s How to Fix ItShutterstock

Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea Salt​More Protein TipsShutterstock

With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.