Worst: Highly Processed, Greasy, or Fried Foods

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        Nutritionist Reveals 5 Foods to Eat and 5 to Avoid for Weight Loss on Ozempic
    One RD reveals the best and worst foods for weight loss while on Ozempic
By Leah GrothMar 07, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs
    
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By Leah GrothMar 07, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        6 Foods to Eat on Ozempic and 4 to Avoid
    
        She Lost 55 Lbs on Ozempic: 5 Foods to Avoid
    
Are you on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Best: Lean Proteins
            
        ​16. TofuShutterstockProtein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

                Best: High-Fiber Foods
            
        I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

                Best: Healthy Fats
            
        ​AvocadoShutterstock“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains. 
RELATED:20 Possible Ozempic Side Effects

                Best: Hydrating, Nutrient-Dense Foods
            
        5 Ways to Speed Up Your MetabolismShutterstock“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

                Best: Easily Digestible, Small-Portion Carbohydrates
            
        ShutterstockEasy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says. 

                Worst: Highly Processed, Greasy, or Fried Foods
            
        ShutterstockHighly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder. 
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Worst: Carbonated Beverages
            
        What Happens When You Quit Soda, According to a NutritionistShutterstock/KmpzzzShe also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says. 

                Worst: Sugary Foods and Drinks
            
        ​10. High-Calorie Coffee DrinksShutterstockSugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder. 
RELATED:20 Things to Avoid While on Ozempic

                Worst: High-Fat, Heavy Dairy
            
        ShutterstockStay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says. 

                Worst: Large Portions of Any Food
            
        ​Sign 2: Pain Under Right RibsShutterstockLarge portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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By Leah GrothMar 07, 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 on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Best: Lean Proteins
            
        ​16. TofuShutterstockProtein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

                Best: High-Fiber Foods
            
        I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

                Best: Healthy Fats
            
        ​AvocadoShutterstock“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains. 
RELATED:20 Possible Ozempic Side Effects

                Best: Hydrating, Nutrient-Dense Foods
            
        5 Ways to Speed Up Your MetabolismShutterstock“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

                Best: Easily Digestible, Small-Portion Carbohydrates
            
        ShutterstockEasy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says. 

                Worst: Highly Processed, Greasy, or Fried Foods
            
        ShutterstockHighly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder. 
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Worst: Carbonated Beverages
            
        What Happens When You Quit Soda, According to a NutritionistShutterstock/KmpzzzShe also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says. 

                Worst: Sugary Foods and Drinks
            
        ​10. High-Calorie Coffee DrinksShutterstockSugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder. 
RELATED:20 Things to Avoid While on Ozempic

                Worst: High-Fat, Heavy Dairy
            
        ShutterstockStay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says. 

                Worst: Large Portions of Any Food
            
        ​Sign 2: Pain Under Right RibsShutterstockLarge portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackFeb 11, 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.
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You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.
Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

                Prioritize Protein for Muscle Maintenance
            
        " Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Choose Your Protein Sources Wisely
            
        ShutterstockNot all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

                Smart Protein Alternatives
            
        Shutterstock"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:
Beef jerky for high protein with low fat
Fish, especially salmon, rich in omega-3s
Whey protein supplements
Fat-free Greek yogurt.

                Monitor Your Carbohydrate Intake
            
        ShutterstockWhile you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.
RELATED:20 Possible Ozempic Side Effects

                Understanding the Glycemic Index
            
        Shutterstock
The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

                Eliminate Sugar, Especially in Drinks
            
        Shutterstock"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:
Sodas
Slushies
Sweetened coffee drinks
Any sugar-heavy beverages
Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

                Exercise: The Non-Negotiable Factor[
            
        ShutterstockExercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Making Exercise Work for You
            
        ShutterstockIf you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

                Creating Sustainable Habits
            
        ShutterstockSuccess in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:
Consistently choosing lean proteins
Monitoring carbohydrate intake
Avoiding sugary drinks
Maintaining regular exercise
Making adjustments based on your body's response.
RELATED:20 Things to Avoid While on Ozempic

                Monitoring and Adjusting
            
        Shutterstock
Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.
Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        10 Foods That Mimic Ozempic
    
        Copyright healthyourselfwithnat/Instagram
    
By Leah GrothFeb 24, 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 
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Do you want to lose weight without going on a weight-loss drug? According to an expert, you should add a few foods to your diet. Natalie Mirasola is a fat loss coach who helps women lose weight and drop belly fat. In a new post, she discusses foods you can eat that mimic Ozempic. “10 foods that mimic Ozempic,” she writes, also explaining how the drug works. 

                First, Get More Fiber
            
View this post on Instagram
A post shared by Natalie Mirasola (@healthyourselfwithnat)
“Make sure you are aiming for 25-30g of fiber a day is essential,” says Mirasola. “GLP-1 medications have been getting a lot of attention for their ability to slow digestion, reduce hunger, and help with weight loss-but here’s the thing: fiber & protein does the same thing naturally! One of the biggest wins my clients experience on program with me is how much more satisfied they feel simply by hitting their fiber & protein goals each day.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                It Will Help You Stay Fuller Longer
            
        Shutterstock“Instead of constant cravings or feeling like they need to snack all the time, they’re fuller for longer, their digestion improves, and they have more stable energy levels throughout the day,” she continues. “Fiber helps slow the absorption of food, keeping blood sugar steady and naturally regulating appetite-just like GLP-1 medications aim to do. And the best part? It’s completely natural, no prescriptions needed!”

                GLP-1s Signal to the Brain You Are Full
            
        ​The Long-Term PerspectiveShutterstockShe explains “exactly what these GLP-1 meds like Ozempic actually do for you,” starting with controlling your appetite. “GLP-1 meds mimic the hormone glucagon, like peptide one, which signals to the brain that you're full. This reduces hunger and cravings leading to fewer calories consumed,” she says.

                They Also Delay Gastric Emptying
​Listen to Your BodyShutterstockThe second thing is does is delay gastric emptying. “They slow the emptying of food from the stomach, prolonging the feeling of fullness after meals,” she says.
RELATED:20 Possible Ozempic Side Effects

                And Improve Insulin Sensitivity
            
        ShutterstockThe third thing they do is improve insulin sensitivity. “These medications help regulate blood sugar levels which can reduce energy storage as fat,” she says. “Did you know fiber does the same thing?”

                Chia Seeds
            
        ​Chia Seeds: The Ultimate Appetite ControllerShutterstockChia seeds offer 10 grams of fiber per two tablespoons. “Expands in the stomach, forming gel-like consistencies to slow digestion and promote satiety,” she says. 

                Oats
            
        ​Prebiotic Foods: OatsShutterstockThe second food that works like Ozempic? Oats, with four grams of fiber per cooked half cup. “High in soluble fiber,” she says. “Beta-glucan slows gastric emptying and stabilizes blood sugar.”

                Lentils
            
        ​6. Whole Grains and LegumesShutterstockLentils with 15 grams of fiber per cup, cooked, are next on the list. “High protein and fiber combination. Keeps you full and reduces appetite,” she says.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Avocado
            
        ShutterstockNext up is a fruit, avocado, with 10 grams of fiber. “Healthy fats and fiber promote long-lasting fullness,” she says. 

                Berries
            
        ​BerriesShutterstockGrab a handful of berries! One cup offers eight grams of fiber. “Sweet, low-calorie option with high water content to curb cravings,” she says. 

                Flaxseed
            
        ​Prebiotic Foods: FlaxseedsShutterstockNext up is flaxseed. “Eight grams of fiber per two tablespoons,” she says. “Slows digestion and supports blood sugar control.”
RELATED:20 Things to Avoid While on Ozempic

                Sweet Potatoes
            
        ​Sweet Potato BowlShutterstockSweet potatoes are an excellent weight-loss food, with four grams of fiber per medium potato with skin. “Complex carbs paired with fiber, prevent blood sugar spikes and crashes,” she says.

                Broccoli
            
        ShutterstockYou don’t want to skip broccoli when it comes to green veggies. “Five grams of fiber per cup of cooked broccoli,” she says. “Low-calorie nutrient-dense veggie that takes time to digest.”

                Beans
            
        ShutterstockNext up beans with 13 to 15 grams of fiber per cup. This could be black or kidney beans or chickpeas. “High fiber and resistant starch. Promote fullness and gut health,” she says.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

                Pears
            
        ShutterstockThe last food she recommends is a pear. With six grams of fiber per medium pair. “Natural sweetness. Helps reduce cravings while keeping you full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Nutritionist Lost 55 Pounds on Ozempic
    
        Copyright glp1.weightloss/Instagram
    
By Leah GrothFeb 04, 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 
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Do you think that Ozempic is a miracle drug? Losing weight on a GLP-1 is about more than just getting a jab. Merris Taylor is a GLP-1 Weight Loss Dietitian who lost 55 pounds, going from 206 to 151, on Ozempic. “GLP-1 medication is a fabulous tool for weight loss, but it isn’t enough by itself,” she writes. “You’ve got to pair your GLP-1 with habits that burn fat and build muscle to get the best results.” She then reveals the shifts she had to make to lose the maximum amount of weight on the drug. 

                Not Viewing Hunger as the Enemy
            
        ShutterstockThe first major shift she had to make? “No longer seeing hunger as the enemy - it’s not,” she says. “It’s your friend keeping you alive. Side note, hunger means your metabolism is firing on all cylinders.”
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Hopping “On and Off” the Wagon
            
        ShutterstockThe next shift? Giving up on being “on of off” the wagon. “Step off the wagon once and for all. This all or nothing mindset keeps you feeling like a failure and feeling stuck,” she says. 

                Making Peace with Food
            
        ShutterstockShift three? Making peace with food. “Not seeing food as good or bad, and not removing every joy from your life for the sake of weight loss. But also being able to make sacrifices & balance where these foods fit in your weight loss regime,” she writes. 

                Not Being Obsessed with Fast Results
            
        ShutterstockThe next shift is getting over your obsession with fast results. “What is so much more important than seeing fast results? Consistency and longevity in your new habits. Ps. fast doesn’t necessarily mean sustainable,” she writes. 
RELATED:20 Possible Ozempic Side Effects

                Not Letting the Scale Have a Hold on Your
            
        ShutterstockThe last shift? No longer letting the scale have a hold on you. “This is about so much more than the number on the scale. This journey is about being able to travel where you want without your size restricting you, playing with your kids at the park for hours, improving your health numbers so you can be around longer and with more quality of life. The scale is just a measure of progress, but there are so many other ways to view progress,” she writes. “Once you get past these mental hang-ups, your GLP-1 weight loss journey is going to feel a lot smoother and way less ‘heavy’.”

                In Another Post, She Tells Her Story
            
        ShutterstockIn another Instagram post, she elaborates on her weight loss journey. “What’s harder than losing weight? Losing weight while feeling like you can’t trust yourself around food,” she writes. “For years I thought I just needed more willpower. More tracking. More restriction. Then I started GLP-1 and thought the medication would be my magic solution.”

                These Were Game Changers
            
        ShutterstockShe goes onto reveal “what actually changed the game” was three things. The first? “Finding my sweet spot with dosing (spoiler: lower dose was better for me)” she said. “Learning to eat intentionally without obsessive tracking,” is number two. And third? “Building trust around food instead of feeling like I’m in a constant fight with it.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                The Transformation Didn’t Happen Overnight
            
        Shutterstock“This transformation didn’t happen overnight. It took a year to lose 55 pounds, but for the first time in my life, it felt sustainable,” she said. “No more: Living in MyFitnessPal, pushing to higher doses when weight loss slowed, wondering if I was ‘broken,’ fighting my body every step of the way.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 Diet Mistakes on Ozempic
    
        Copyright medfreemaintenance/Instagram
    
By Leah GrothJan 16, 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 
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Are you on Ozempic or another GLP-1 weight loss drug but aren’t making the progress you hoped for? You might be making a common diet mistake, one doctor claims. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP1 weight loss and taper-off nutrition expert. In a new social media post, she discusses ways you could be sabotaging weight loss while on a weight loss drug. “The 5 most common mistakes women on GLP-1 injections make with protein that are holding them back from losing body fat,” she writes. 

                Most Women on GLP-1s Are Making a Few Common Mistakes
            
        Shutterstock“Does hitting your daily protein goal feel like trying to climb a mountain ⛰️ … wearing flip-flops?” she asks. “You’re not alone. Most women on GLP-1s are making these 5 very fixable mistakes that are keeping them from reaching their protein potential. Let’s break it down.”

                Choosing Salad Over Steak
            
View this post on Instagram
A post shared by Kellie 🥼 Aliza 🥼| GLP1 Weight Loss & Taper Off Nutrition Experts (@medfreemaintenance)
The first mistake? “Choosing the salad over the steak,” she says. “Yes, greens are great, but they won’t help you preserve muscle or stay full like a protein-packed meal will.”
Here’s how to fix it, according to Dr. Olive. “Build your meals around a protein base (chicken, steak, fish, tofu) FIRST,” she says. 

                Eating Too Little at a Time
            
        ShutterstockThe second mistake? Eating too little at a time. “1-2 eggs or a single cup of yogurt isn’t cutting it, sis,” she says. To fix it, “Think bigger servings. Go for 5-6 oz of chicken instead of 3, or 2 cups of Greek yogurt instead of 1.”

                Trying to Get Protein From Too Many Sources
            
        Mistake three is trying to get protein from too many sources. “A little here, a little there… it adds up, but it’s WAY more work,” she says. The fix? “Stick with more of one source instead of juggling multiple.”

                Falling for “High Protein” Masketing
            
        ShutterstockAnother common mistake? Falling for “high protein” marketing. “Trail mix and peanut butter? They’re mostly fat. Just cause the label says high protein, just means it’s slightly higher than the alternative,” she says. “Read labels! Protein should be 30g+ per meal. Bonus: look for low sugar too.”

                Skipping Fiber with Protein
            
        ShutterstockThe final mistake is skipping fiber with your protein. “Fiber + protein = the ultimate hunger-crushing duo,” she says. “Pair high-protein meals with fiber-rich veggies or whole grains for maximum fullness and metabolism support.”

                More Protein Tips
            
        ShutterstockShe also offers a few protein tips. 
Aim for 0.8-1g of protein per pound of goal body weight.
Start small: try 100g/day and build from there.
Use simple swaps and easy hacks to hit your goals: rotisserie chicken, deli meat, Greek yogurt, jerky, or even a protein shake.

                Protein Is Fat-Burning Fuel
            
        Shutterstock“Think of protein as the fuel for your fat loss engine,” she adds. “Skip it, and you’ll stall out. Nail it, and you’ll cruise toward your goals with way less hunger, fatigue, or muscle loss.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    
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Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

                3 Eggs Don’t Offer Enough Protein
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

                You Can Keep Eating Eggs Too
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

                The Bottom Line
            
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A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    
        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    
        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

                Ozempic Turns Down Your Appetite
            
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

                Here Is What These Foods Do
            
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A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

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

                2. Potatoes
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

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

                4. Eggs
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

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

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

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

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

                9. Salmon
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

                10. Berries
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    
        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

                Hanging Leg Raises
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

                Planks (and Variations)
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

                Weighted Sit-Ups
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

                Weighted Crunches
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

                Russian Twists (Weighted or Bodyweight)
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

                Dead Bug
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

                Ab Wheel Rollouts
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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