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I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Learn how to eat more of the carb and still burn fat.

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
✓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.

Joanna_Soh_Official60
Copyright joannasohofficial/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
✓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

You don’t have to eliminate carbs to lose weight. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she reveals that rice is one of the secret ingredients that help her lose weight. “A lot of you have been requesting an updated video on what I eat in a day. So today, I'm going to share with you what I really eat in a day,” she said. One of the items on her menu? Rice, every single day.

Increasing Her Rice Intake Helped Her Reduce Body Fat

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

“So guys, I do eat rice on a daily basis, and in fact, I've increased my rice intake. I'm also going to share with you how it has helped me to increase my workout performance, reduce my body fat, and also increase my lean muscle mass,” she says in the video.

Here Is Her Breakfast

“Nowadays, for breakfast, I won't force myself to eat breakfast. So, let's say if I'm not feeling hungry in the morning, then I won't have breakfast. However, if I know that I'll be having a busy day ahead and I need lots of energy, then I will make myself a really simple breakfast. I like to keep it simple and quick so that I will have two soft-boiled eggs with a piece of toast spread with peanut butter,” she said. “Prepping the eggs is really simple. I'll place two eggs in a pot and cover it with boiling water, and I will leave it for five to 10 minutes until it's done for those of you who are Malaysian or Singaporean, so you will know exactly what I mean.

Here Is Her Lunch

chef cooking salmon steaks in the kitchenShutterstock

She likes to cook her lunch in the morning, and her boyfriend helps her. “We're cooking pan-fried salmon with chicken breasts, served with white rice and stir-fried cabbage,” she says. She seasons her food with herbs and spices, as well as black pepper. “It's the best way to add flavors to your food without extra calories,” she notes. Her salmon is “about 120 grams after cooked,” and she eats a cup of rice. “I don't count my cabbage, to be honest. The more vegetables you have, the better,” she says.

RELATED:Top 15 Foods You Should Eat Every Day to Protect Your Liver

She Eat Rice at Both Lunch and Dinner

Jasmine rice cooking in electric rice cooker with steam on dark background. Soft Focus,Shutterstock

“I am going to cook enough rice for lunch and dinner. So usually, it's about two small cups, and that's about 300 grams of uncooked rice. So this is not just for me, but it's for me as well as my partner. Personally, I prefer basmati rice or jasmine rice. Make sure to rinse your rice,” she says. “I would consume about one small bowl of rice for lunch and another half to one bowl of rice for dinner, depending on how intense my workout is.”

Rice Gives Her More Energy for Her Workouts

Why did she amp up her rice intake? “Firstly, it builds me up for much longer, and it gives me a lot more energy during my workouts. That means I'm able to lift heavier and perform better. And as a result, I've seen improvement in terms of increasing my lean muscle mass as well as reducing my body fat because I don't crave as much anymore,” she says.

The White Rice Versus Brown Rice Debate

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

How about the white versus brown rice debate? “I prefer white rice because it's easy on my digestion, so it's easier for my body to digest,” she says. If I were to consume too much brown rice, it takes my body much longer to digest, and sometimes it can leave me feeling bloated,” she reveals.

Also, She Maintains She Is Eating Less Junk Food

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

“I've seen results over the past three months. I have more energy, I perform better, and most importantly, I am consuming less junk because I don't crave as much,” she says.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Portion Size Is Key

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Bottom line? “Rice is not bad for you,” she says. “It's about understanding food portions. Yes, you can include rice in your daily diet, but you need to understand how much rice you need in order to lose weight, gain weight, or even help to improve your performance.

Here Is What She Has for Dinner

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

For dinner, she preps baked chicken and tilapia with vegetables, including Brussels sprouts, carrots, and onion, using cajun seasoning and olive oil, placing the ingredients on a baking tray in the oven. “I'm going to cover this with aluminum foil and place it in the oven to cook for about 40 minutes. Alright? And make sure to poke some holes for the heat to be released when the meat and vegetables are cooking.” She also uses the leftover rice from lunch to make fried rice for dinner.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

She Snacks on Sweet Potato or Nuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

“As for snacks, I like to either have a small sweet potato or a handful of nuts. I love my nuts, so I will have this as my snack or sometimes even a protein shake right after my workout session as well.”

She Follows a Balanced Diet

“As you can see, I follow a balanced diet. This is about 40% carbs, 30% protein, and 30% of healthy fats,” she says. “As you guys can see, I don't restrict my diet. I aim to eat real food, wholesome food, and food that will really fill me up. And I am not afraid to eat rice. I do consume rice on a daily basis, so don't be afraid of rice.” Her main takeaway? “Most important is for you to understand your food portion and how much you need to maintain a healthy weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight lossfat losscarbshealthy eatingwalking

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Nutrition & Diet

I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Joanna_Soh_Official60
Copyright joannasohofficial/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
✓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.

You don’t have to eliminate carbs to lose weight. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she reveals that rice is one of the secret ingredients that help her lose weight. “A lot of you have been requesting an updated video on what I eat in a day. So today, I'm going to share with you what I really eat in a day,” she said. One of the items on her menu? Rice, every single day.

Increasing Her Rice Intake Helped Her Reduce Body Fat

A bowl of cooked rice with a stew of soy meat and vegetables on a light gray background. vegan natural diet food. selective focus, horizontalShutterstock

“So guys, I do eat rice on a daily basis, and in fact, I've increased my rice intake. I'm also going to share with you how it has helped me to increase my workout performance, reduce my body fat, and also increase my lean muscle mass,” she says in the video.

Here Is Her Breakfast

“Nowadays, for breakfast, I won't force myself to eat breakfast. So, let's say if I'm not feeling hungry in the morning, then I won't have breakfast. However, if I know that I'll be having a busy day ahead and I need lots of energy, then I will make myself a really simple breakfast. I like to keep it simple and quick so that I will have two soft-boiled eggs with a piece of toast spread with peanut butter,” she said. “Prepping the eggs is really simple. I'll place two eggs in a pot and cover it with boiling water, and I will leave it for five to 10 minutes until it's done for those of you who are Malaysian or Singaporean, so you will know exactly what I mean.

Here Is Her Lunch

chef cooking salmon steaks in the kitchenShutterstock

She likes to cook her lunch in the morning, and her boyfriend helps her. “We're cooking pan-fried salmon with chicken breasts, served with white rice and stir-fried cabbage,” she says. She seasons her food with herbs and spices, as well as black pepper. “It's the best way to add flavors to your food without extra calories,” she notes. Her salmon is “about 120 grams after cooked,” and she eats a cup of rice. “I don't count my cabbage, to be honest. The more vegetables you have, the better,” she says.

RELATED:Top 15 Foods You Should Eat Every Day to Protect Your Liver

She Eat Rice at Both Lunch and Dinner

Jasmine rice cooking in electric rice cooker with steam on dark background. Soft Focus,Shutterstock

“I am going to cook enough rice for lunch and dinner. So usually, it's about two small cups, and that's about 300 grams of uncooked rice. So this is not just for me, but it's for me as well as my partner. Personally, I prefer basmati rice or jasmine rice. Make sure to rinse your rice,” she says. “I would consume about one small bowl of rice for lunch and another half to one bowl of rice for dinner, depending on how intense my workout is.”

Rice Gives Her More Energy for Her Workouts

Why did she amp up her rice intake? “Firstly, it builds me up for much longer, and it gives me a lot more energy during my workouts. That means I'm able to lift heavier and perform better. And as a result, I've seen improvement in terms of increasing my lean muscle mass as well as reducing my body fat because I don't crave as much anymore,” she says.

The White Rice Versus Brown Rice Debate

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

How about the white versus brown rice debate? “I prefer white rice because it's easy on my digestion, so it's easier for my body to digest,” she says. If I were to consume too much brown rice, it takes my body much longer to digest, and sometimes it can leave me feeling bloated,” she reveals.

Also, She Maintains She Is Eating Less Junk Food

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

“I've seen results over the past three months. I have more energy, I perform better, and most importantly, I am consuming less junk because I don't crave as much,” she says.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Portion Size Is Key

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Bottom line? “Rice is not bad for you,” she says. “It's about understanding food portions. Yes, you can include rice in your daily diet, but you need to understand how much rice you need in order to lose weight, gain weight, or even help to improve your performance.

Here Is What She Has for Dinner

Roasted chicken with oranges ,rosemary and cranberries on a christmas table. Top view with copy space.Shutterstock

For dinner, she preps baked chicken and tilapia with vegetables, including Brussels sprouts, carrots, and onion, using cajun seasoning and olive oil, placing the ingredients on a baking tray in the oven. “I'm going to cover this with aluminum foil and place it in the oven to cook for about 40 minutes. Alright? And make sure to poke some holes for the heat to be released when the meat and vegetables are cooking.” She also uses the leftover rice from lunch to make fried rice for dinner.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

She Snacks on Sweet Potato or Nuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

“As for snacks, I like to either have a small sweet potato or a handful of nuts. I love my nuts, so I will have this as my snack or sometimes even a protein shake right after my workout session as well.”

She Follows a Balanced Diet

“As you can see, I follow a balanced diet. This is about 40% carbs, 30% protein, and 30% of healthy fats,” she says. “As you guys can see, I don't restrict my diet. I aim to eat real food, wholesome food, and food that will really fill me up. And I am not afraid to eat rice. I do consume rice on a daily basis, so don't be afraid of rice.” Her main takeaway? “Most important is for you to understand your food portion and how much you need to maintain a healthy weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds Eating Rice, and Here Is How You Can Too 

Jada_digitaljada
digitaljada/TikTok
Leah Groth
By Leah GrothJun 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Jada (@digitaljada) is an Atlanta based content creator who regularly shares videos about her weight loss journey. In many of her viral videos, Jada reveals all the food hacks that allowed her to blast fat and lose 40 pounds without having to give up some of her favorite foods. She even reveals how she ate rice with almost every meal and still managed to lose weight. “Eat endless rice and still lose weight,” she says at the start of the clip. “I was trying to find ways to eat what I love, but make it stretch.”

She Eats Rice to Lose Weight

@digitaljada

eat endless rice on your weight loss journey #caloriedeficithack #rice #caldeficit #40poundsdown

Jada holds up a small serving of rice, explaining that “it’s not going to fill me up” so she is “going to show you ways to make rice stretch.” She explains that she is holding cauliflower rice in the other hand. “Now, of course, no, it's not the same as rice. Nothing's going to be the same as rice. A hack that I love is to add one serving of rice and add it to a vegetable,” she says.

But Mixes It with a Larger Serving of Cauliflower Rice

Jada_digitaljada3digitaljada/TikTok

Jada adds the small serving of rice to the bigger serving of cauliflower rice. “We just beefed it up so much by adding cauliflower, and I used the whole entire bag of cauliflower. Why? Because it's 20 calories per serving and there are like three servings per bag. So that's super low calorie, and of course you add as much or as little as you want. You still get your rice and you're going to be full,” she says.

Related: The Candy-Flavored Treat That Helped Me Lose 115 Pounds in 10 Months

Jada Also Makes Slaw Rice

Jada_digitaljada4digitaljada/TikTok

“Now this is my favorite hack. Coleslaw, coleslaw, coleslaw,” she continues. “If you want to use coleslaw, broccoli, slaw, whatever that stuff is, so low in calories, like 20 to 30 calories max per serving. With the serving of rice, I will add coleslaw,” she continues. “This is about 120, 130 grams of coleslaw, and it beefs it up so much. Look at this little container. Compared to this, how I stretched it, I love the cauliflower rice mix, but this is way better to me. “

She Sometimes Eats Rice Every Single Day

Jada_digitaljada2digitaljada/TikTok

“During my weight loss journey, I had phases where I just wanted rice every single day, and that's okay. I just had to make it work and make it stretch. We know rice is so high in calories, so I would literally be going through bags of coleslaw. I would be getting bags of coleslaw every day to make a lot of meals stretch, not just with rice, and I pair it with a low calorie teriyaki sauce. This is the biggest hack,” she concludes.

Related: 15 Tips for Building a Core of Steel

Jada Also Swapped Spaghetti Squash for Pasta

@digitaljada

pasta is why i gained so much weight #pastaforweightloss #40poundsdown #pastazero #caloriedeficitpasta #edamamepasta

In another video, she reveals another hack. She says that prior to dieting, pasta caused her to pack on the pounds. However, she discovered spaghetti squash and it was a game-changer. “This is an amazing substitute for pasta. It's a vegetable, is really good for you, it's high in fiber,” and “the texture of the noodles is perfect,” she says. She makes it with all the same pasta sauces she loves, including a healthy version of Alfredo.

An RDN Approves

Tara_Collingwood2Diet Diva/Facebook

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally onboard with this rice hack. “You still get the taste of the regular rice but cut the calories in half or more depending on the ratio of rice to cauliflower rice,” she says. “Cauliflower is VERY low in calories and when it is ‘riced’ to make it into small pieces the size of rice, it is an easy mix-in. Cauliflower is also very bland, just like rice. So you can easily mix it in without major change in taste.” She also recommends sauteing it to “crisp it up a bit” because it can get watery.

Related: How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

Cabbage and Spaghetti Squash Offer Lots of Health Benefits

A Close Up Glimpse of the Farmer Weathered Hands, Tenderly Holding a Freshly Harvested Cabbage in the Rural Farmland. Harvest Time Close Up Farmer Hands Holding Fresh CabbageShutterstock

“Cabbage (coleslaw) is another fabulous food that is rich in antioxidants and fiber. Lots of crunch, too!” adds Collingwood. “I love spaghetti squash and find that it goes really well with traditional pasta sauces like marinara or even an Alfredo. You can also pair it with a healthy protein source of a nice well-rounded meal. Spaghetti squash is very low in calories but you still get the feel of eating spaghetti.”

💪🔥Body Booster: A great hack to enjoy the foods you love – like rice – is eating a smaller portion size and mixing with a healthier alternative.

Nutrition & Diet

This Mom Lost 135 Pounds Without Exercise and These Are the Foods She Cut Out

Mayra_Wendolyne_LowCarbLove1
low.carb.love/Instagram
Leah Groth
By Leah GrothOct 28, 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
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✓Evidence-Based

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

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

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

Are you trying to lose weight, but no matter what you do, the pounds aren’t coming off? Mayra (LowCarbLove) is a mother and influencer who lost over 135 pounds “naturally through low carb and keto and has been maintaining this weight ever since,” she reveals in her YouTube bio. In one of her viral videos, she reveals the number one reason why you can’t lose weight and also offers tips on how to get your diet going.

“Today, we're gonna be talking about reasons why you may not be losing weight. Now, for those of you who don't know, I've lost over a hundred pounds, and I have been maintaining my weight for over 15 years now. So I kind of know what I'm talking about,” she says. “If you're not currently losing weight, there might be a few reasons. And so I'm gonna go over them with you.”

Assess the Problem

“Throughout my journey, there have been times where I'm literally just not losing weight, and I'm like, what is going on? And so then when I sit down, and I really see, okay, what am I doing? What's going on? I always find the problem,” Mayra says in her post.

Avoid Drinking Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

“One thing that I feel is that it's become super trendy and super popular to carry around a Starbucks drink,” she says. “I think drinking your calories is one of the worst things you can do.” She notes that some drinks have over 600 calories, which equates to sometimes two meals. “I would say if you're gonna do a coffee, it should be for sure under 150 calories because you could definitely be using those calories to fuel and nourish your body.” There are other drinks to look out for. “Sodas are also horrible,” she says, and juices. “So a lot of people confuse juices. They think, oh, juices are super healthy, and even though our fruits are natural and come with natural sugar, sugars are still not good for you,” she says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Avoid Sugar, Because It Spikes Your Insulin

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

“Sugar, no matter what, even if you're not living a low-carb lifestyle, you just don't want to put a ton of sugar into your body because it spikes your insulin,” she says. “When you spike your insulin, it is impossible for you to be burning fat. Like there is just no way in order for you to burn fat, especially on your body, your insulin has to be down low, where it's almost at a fasted state.”

Avoiding Carbs Also Keeps Insulin Low

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

“That's why when you keep your diet really, really low carb, low carbs means your insulin is very low. With the keto diet, that's the reason why you produce ketones, because when you're doing a keto diet, your insulin is super, super low. So even if you don't do keto if you are trying to lose weight, you just wanna try to keep your sugar and your carbs as low as possible,” she says.

If You Eat Lots of Carbs, Make Sure to Exercise More

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“Another reason that you might not be losing weight is the carbs. So again, it gets down to the insulin. When you are eating a lot of carbs, what's happening is your body is running on glucose. So, even if you're having really healthy carbs, it just really depends on your goals. If you want to have a really high-carb diet, then you definitely wanna make sure you are getting your butt into the gym because carbs are gonna help you. If you're really lifting and you're trying to build mass, it doesn't mean you're trying to build fat or get bigger. It just means you can actually bulk up,” she says.

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

Stick to Whole Carbs

fresh sweet potatoes on a dark rustic background.Shutterstock

The type of carbs you eat matters. “I can have sweet potatoes, and I can have potatoes and squash, and I'm not going to gain any weight. It's definitely when I start to eat the carbs from chips and cookies, and even though they're low-carb chips, cookies, ice cream, all of that, you need to eliminate it if you're trying to lose weight. And that is just the bottom line,” she says.

Avoid Processed Carbohydrates

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“You just need to be careful with the processed carbs. And that is a very huge, huge difference. So many people think carbs are carbs, and yes, they are, but your body does not process them the same. If you're gonna be eating carbs, you just want to make sure that they're not processed. You want to make sure that you are having a single ingredient of carbohydrates, like sweet potato, like squash,” she says.

Reduce Fruit Intake for Weight Loss

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

And, while she loves fruit, “I love grapes and cherries and papaya, and I love it and watermelon, and I have it, but it depends on my goal,” she says. “This summer, I ate a lot of fruit, and now I have a mission, I have a goal, and I'm gonna reach it. I've just eliminated fruit from my diet.”

These Are Short-Term Sacrifices for Long-Term Benefits

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“I want you to remember that these are short-term sacrifices for long-term benefits. And that's just how life works. Sometimes, you just have to sacrifice certain things for a short term, but you're gonna reap the benefits in the end. This is not like a forever thing. And I think when you keep that in mind, and you're like, okay, this is just short term because I have a goal, and I wanna reach it, so this is what I'm going to do.”

RELATED: Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

You Have to Be in a Calorie Deficit to Lose Weight

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“The last thing that I feel is probably the most important thing,” she says, “is a calorie surplus. I'm sure you've heard it time and time again, like calories in versus calories out. I don't truly believe that is a hundred percent true. But I will say, just to kind of wrap this up, I think that if you are in a calorie surplus, you are not going to see that scale move.” However, you can sculpt your body and lose fat. “In order to see the scale move down, you have to be in a calorie deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day

Sydney St-Aubin
Copyright sydneystaubin/Instagram
Alek Korab
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.

"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

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

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

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"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

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

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I Lost 40 Pounds in 5 Months on "Volume Eating" Diet, Says Influencer

Nour_T_nourrtann-
nourrtann/Instagram
Leah Groth
By Leah GrothJun 09, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Nour T (@nourrtann) is a social media influencer who shares videos about everything from skincare tips to diet and fitness hacks. In fact, she regularly shares about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos Nour reveals that one diet hack in particular has been instrumental in her weight loss journey. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian weighs in.

There Is “One Sustainable” Way to Lose Weight

@nourrtann

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

“I'm telling you guys, there is only one thing, one sustainable, realistic thing that actually works when it comes to losing weight and getting to your goals. I worked in a gym for five years, so I tried everything you can think of,” says Nour. “I'm also someone who lost 40 pounds in less than five months, and I've seen people who have tried anything you could think of.”

Calorie Reduction Helps You Lose Weight

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“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.” Collingwood agrees. “Yes, diets just trick you into eating fewer calories. When you reduce calories to burn more than you are taking in, you will lose weight!”

Related: Kim Kardashian's Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

But the Technique of “Volume Eating” Is the Most Sustainable

Fitness,Breakfast,running,healthy,eating,saladShutterstock

“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. Collingwood agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”

You Eat Large Amounts of Low-Calorie Foods

Tara_Collingwood2Diet Diva/Facebook

“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. “Low-calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.

Related: The #1 Right Way to Lose Lower Stomach Fat

You Eat Half a Portion of Rice or Noodles and the Other Half, a Veggie

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

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. “Using cauliflower rice and zucchini noodles in place of all or some of the starchy counterparts can definitely reduce calories and boost nutritional value,” agrees Collingwood.

Or, Make Half the Eggs and Add Lots of Veggies

Fresh chicken eggsShutterstock

“Another example is, let's say you're having eggs for breakfast, you would just add a bunch of chopped vegetables into the scramble mix. Now you're eating so much more, but you added no calories to your meal,” she says. “Adding veggies to your eggs will definitely boost the nutritional content, fiber content and volume by a lot. Your eyes will see a big plate of food but the calories won’t be too high,” Collingwood adds.

Related: 15 Foods That Fight Fat

She Says It Will Help You “Get to Your Goals” Faster

Nour_T_nourrtann2nourrtann/Instagram

“I'm telling you, start volume eating. If you practice volume eating, you will get to your goals without all the added stress, and it's a way that you should want to and can eat for the rest of your life. Yes, all these other things might work and they might work fast, but I've been there and they're not realistic. You'll gain the weight back and you'll just do it all over again. It's unhealthy, it's unrealistic, and it's dumb,” Nour concludes. “Portion size is the problem for many people but they don’t want to eat small portions because they think they won’t be full or will feel deprived. When you can eat a full plate of food, you feel better. When that full plate is mostly veggies, you can feel good about that and still lose weight!” says Collingwood.

💪🔥Body Booster: Volume eating is a great tactic: You get to eat some of your favorite foods paired with some healthier alternatives, allowing you to lose weight while staying satiated.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 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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✓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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 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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✓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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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