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She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Transform your mornings, transform your weight loss.

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.

Mayra_Wendolyne_LowCarbLove1
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.

Standing in front of the mirror, feeling frustrated with failed diets and confusing weight loss advice? That used to be my story, too. The turning point came when I discovered that the secret to sustainable weight loss wasn't in complicated meal plans – it was in starting each day with the right breakfast.


Meet Mayra, the creator of LowCarbLove, who transformed her life by losing over 100 pounds through a low-carb lifestyle. "I've been maintaining my weight for over 15 years," she shares. Her secret? A simple yet powerful breakfast combination that has become her go-to solution whenever she needs to get back on track.

The 3-Ingredient Game-Changer

"Eggs, bacon, and tomato – that's what works every single time," Mayra reveals. She alternates between regular and turkey bacon, always ensuring it's crispy and golden brown, while her eggs are typically prepared sunny-side up or poached. Sometimes she adds queso fresco, but the core three ingredients remain her foundation for success.

Why Timing Makes This Breakfast Even More Powerful

"I'm a big fan of intermittent fasting," Mayra explains. She typically breaks her fast around noon or 1:00 PM with this breakfast combination. "It just sets me up really well for the day," she says, noting how this timing helps maximize the breakfast's effectiveness.

RELATED: Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

The Science Behind Why This Works

According to Mayra, this breakfast's success lies in its zero-carb foundation. "The bacon has fats that help you stay full and satiated," she explains. "Then with the eggs, it's a perfect balance of fats and protein." This combination prevents the insulin spikes that typically come with carb-heavy breakfasts.

Breaking the Carb Cycle

"When you have carbs first thing in the morning, you're already spiking your insulin and glucose—you're going to crave more carbs," Mayra notes. Her breakfast solution helps break this cycle. "With bacon, zero carbs; egg, zero carbs – you're setting yourself up for success."

RELATED: Coach Reveals 9 Habits That Helped Him Lose 100 Pounds and Kept It Off

The Truth About 'Healthy' Breakfast Foods

Mayra challenges common breakfast choices: "Yogurt's loaded with sugar. Apple's loaded with sugar." While she acknowledges these foods aren't unhealthy, they might sabotage weight loss efforts. "Yes, they're healthy, but when you are trying to lose weight and live a low-carb lifestyle, that is already going to derail you."

Getting Back on Track

"Every single time I have fallen off the wagon, every single time I have gained weight, I do it and it works," Mayra emphasizes about her breakfast strategy. She recommends this approach especially when you're struggling to regain control of your eating habits.

Beyond Just Weight Loss

"I like to keep health in the forefront versus weight loss," Mayra shares. "If you just focus on being a healthier version of yourself, the weight loss will follow." This mindset helps make better food choices without feeling restricted or deprived.

RELATED: Expert Reveals 5 Hidden Ozempic and Wegovy Mistakes to Avoid Now

Starting Your Own Success Story

To implement this breakfast strategy, Mayra recommends:

  • Start with the core three ingredients: eggs, bacon, and tomato
  • Consider pushing your breakfast time later into the day
  • Stay hydrated throughout the morning
  • Focus on consistency rather than perfection.

As Mayra says, "Sometimes it's the simplest things that make the biggest difference." This straightforward breakfast approach might be exactly what you need to start your own weight loss success story. 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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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.

Standing in front of the mirror, feeling frustrated with failed diets and confusing weight loss advice? That used to be my story, too. The turning point came when I discovered that the secret to sustainable weight loss wasn't in complicated meal plans – it was in starting each day with the right breakfast.


Meet Mayra, the creator of LowCarbLove, who transformed her life by losing over 100 pounds through a low-carb lifestyle. "I've been maintaining my weight for over 15 years," she shares. Her secret? A simple yet powerful breakfast combination that has become her go-to solution whenever she needs to get back on track.

The 3-Ingredient Game-Changer

"Eggs, bacon, and tomato – that's what works every single time," Mayra reveals. She alternates between regular and turkey bacon, always ensuring it's crispy and golden brown, while her eggs are typically prepared sunny-side up or poached. Sometimes she adds queso fresco, but the core three ingredients remain her foundation for success.

Why Timing Makes This Breakfast Even More Powerful

"I'm a big fan of intermittent fasting," Mayra explains. She typically breaks her fast around noon or 1:00 PM with this breakfast combination. "It just sets me up really well for the day," she says, noting how this timing helps maximize the breakfast's effectiveness.

RELATED: Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

The Science Behind Why This Works

According to Mayra, this breakfast's success lies in its zero-carb foundation. "The bacon has fats that help you stay full and satiated," she explains. "Then with the eggs, it's a perfect balance of fats and protein." This combination prevents the insulin spikes that typically come with carb-heavy breakfasts.

Breaking the Carb Cycle

"When you have carbs first thing in the morning, you're already spiking your insulin and glucose—you're going to crave more carbs," Mayra notes. Her breakfast solution helps break this cycle. "With bacon, zero carbs; egg, zero carbs – you're setting yourself up for success."

RELATED: Coach Reveals 9 Habits That Helped Him Lose 100 Pounds and Kept It Off

The Truth About 'Healthy' Breakfast Foods

Mayra challenges common breakfast choices: "Yogurt's loaded with sugar. Apple's loaded with sugar." While she acknowledges these foods aren't unhealthy, they might sabotage weight loss efforts. "Yes, they're healthy, but when you are trying to lose weight and live a low-carb lifestyle, that is already going to derail you."

Getting Back on Track

"Every single time I have fallen off the wagon, every single time I have gained weight, I do it and it works," Mayra emphasizes about her breakfast strategy. She recommends this approach especially when you're struggling to regain control of your eating habits.

Beyond Just Weight Loss

"I like to keep health in the forefront versus weight loss," Mayra shares. "If you just focus on being a healthier version of yourself, the weight loss will follow." This mindset helps make better food choices without feeling restricted or deprived.

RELATED: Expert Reveals 5 Hidden Ozempic and Wegovy Mistakes to Avoid Now

Starting Your Own Success Story

To implement this breakfast strategy, Mayra recommends:

  • Start with the core three ingredients: eggs, bacon, and tomato
  • Consider pushing your breakfast time later into the day
  • Stay hydrated throughout the morning
  • Focus on consistency rather than perfection.

As Mayra says, "Sometimes it's the simplest things that make the biggest difference." This straightforward breakfast approach might be exactly what you need to start your own weight loss success story. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Luisana Carrero luisana_nutritioncoach
Copyright luisana_nutritioncoach/Instagram/Shutterstock
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 aren’t sure what to eat? Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months. In a few new social media posts, she reveals some of her go-to easy meals for fat loss. “I am obsessed with these 3 lunch bowls I ate on repeat to lose 28 pounds in 4 months,” she writes in one of them. In another, she adds 4 breakfast bowls that helped her lose weight fast.

Fajita Steak Bowl

  • 4 oz grilled fajita steak
  • 1 cup cooked white rice
  • 2 tbsp canned corn
  • 2 tbsp salsa
  • 1/2 Hass avocado
  • 1 tbsp plain Greek yogurt
  • pico de gallo
  • 1-2 cups of spring mix and shredded lettuce.

“Grill the steak (season with fajita spices or just salt, pepper, garlic, and paprika). Use spring mix and lettuce as the base. Add the rice on top of the greens. Top with grilled steak, corn, salsa, sliced avocado, Greek yogurt, and pico de gallo,” she writes. “Optional: Add a squeeze of lime or sprinkle of cilantro for extra flavor.”

585 calories, 34g protein

Chicken Taco Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock
  • 4 oz grilled or shredded chicken breast
  • ½ cup cooked brown rice
  • ½ cup black beans, rinsed and drained
  • ¼ cup shredded cheddar cheese (28g)
  • ½ cup chopped romaine lettuce
  • 2 tbsp pico de gallo or fresh salsa
  • 2 tbsp corn

“Layer brown rice and black beans in a bowl as the base. Add grilled chicken on top. Sprinkle with cheddar cheese (optional). Top with romaine lettuce, pico de gallo and corn,” she writes.

530 calories, 40g protein

Beef & Sweet Potato Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock
  • 4 oz lean ground beef (93% lean)
  • 1 medium roasted sweet potato
  • 1 cup steamed broccoli
  • 2 tbsp feta cheese
  • 1/2 Hass avocado

“Cook the beef, season with spices (salt, pepper, paprika), and warm up the sweet potato. Assemble with broccoli and top it with feta cheese and avocado,” she says.

526 calories, 35g protein

High Protein Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

In another post, she reveals high-protein breakfasts that aided in her weight loss, starting with High Protein Oats.

  • 170g (3/4 cup) plain Greek yogurt
  • 27g (1 scoop) protein powder
  • 30g (1/3 cup) oats
  • 100g (2/3 cup) frozen blueberries
  • 15g (1.5 tbsp) walnuts.

“Mix the Greek yogurt with protein powder in one bowl. In a separate bowl, microwave oats with water until cooked. Layer oatmeal at the bottom, top with the yogurt mix, then top it with 100g of frozen berries and 15g of walnuts,” she instructs.

477 calories, 45g protein.

High Protein Pancakes

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock
  • 2 large eggs
  • 175g (3/4 cup) liquid egg whites
  • 120g (1/2 cup) 2% cottage cheese
  • 40g (1/2 cup) oats
  • 1/2 cup unsweetened almond milk
  • 1 tsp baking powder
  • Cinnamon & stevia (optional)

“Add all ingredients to a blender and blend until smooth. Let the batter rest in the fridge for 5 minutes (helps pancakes firm up better). Preheat a pan over low heat and spray with oil. Pour batter to form pancakes and cook 2–3 minutes per side on low heat. Serve with berries or sugar-free syrup if desired,” she suggests.

489 calories, 48g protein

Breakfast Sandwich

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock
  • 1 Multigrain English Muffin
  • 3 egg whites (1/3 cup liquid egg whites)
  • 1 whole egg
  • 1 slice Velveeta cheese
  • 60g smoked chicken breast (1/2 cup, diced or shredded)
  • Spinach (handful)
  • Garlic salt.

371 calories, 42g protein

Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock
  • 1/2 cup non-fat Greek yogurt
  • 1/2 cup low-fat cottage cheese
  • 2 tbsp natural peanut butter
  • 1 cup blueberries and strawberries
  • 20g cereal (optional)
  • Stevia.

“Mix Greek yogurt with low-fat cottage cheese and natural peanut butter, top with berries and cereal,” she says.

480 calories, 31g protein

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra_Wendolyne_LowCarbLove35
Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

Staying consistent with healthy eating can feel impossible when you're juggling family responsibilities and work deadlines. For Myra from Low Carb Love, finding a sustainable approach to nutrition changed everything. After losing over 100 pounds through low-carb eating, she's maintained her results by focusing on satisfying, nutrient-dense meals that don't leave her feeling deprived.

The Reality of Maintaining a Major Weight Loss

Myra is refreshingly honest about the challenges of maintaining significant weight loss. "A lot of times we think with getting back on track or a weight loss journey that you are always having to see progress or else you're failing. And it's definitely not the case," Myra says. This realistic approach has helped her maintain her weight loss for years.

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

Morning Routine: Starting Strong with Protein

Banana and chocolate smoothie in the glass jarShutterstock

Myra begins each day with a protein-focused breakfast. "I personally like to start my day with a smoothie or bone broth, something that has protein in it just because it kind of gets me started on the right foot," Myra explains.

Her current favorite is a pumpkin spice protein smoothie made with dairy-free condensed milk, pure pumpkin puree, pumpkin pie spice, protein powder sweetened with monk fruit, and ice. "I like my smoothies to be nice and thick and kind of icy where they taste like a frappe, like a dessert," Myra shares.

Daily Supplements: Research-Based Support

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

"If you follow me on Instagram or you've been following me for a while, you know that I'm like a supplement person, but to my defense, I do my research," Myra explains. Her multivitamin contains nine essential nutrients in just two pills, making it convenient for her busy lifestyle.

Personalized Nutrition: Listening to Her Body

Celiac, Gluten,Free Certification,food,labelShutterstock

Myra has adapted her diet based on her body's needs. "I try to keep all my food gluten-free since gluten really messes with my stomach. It's been one of those things where I've had to eliminate like dairy and gluten," Myra explains. This personalized approach demonstrates how she's learned to work with her body rather than against it.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Midday Meal: Veggie-Rich Stir Fry

Stir,Fry,Turkey,Breast,With,Red,Paprika,And,Zucchini,With​4. Beef Stir-FryShutterstock

For lunch, Myra prepares a colorful stir fry loaded with vegetables and protein. "With veggies, you get the fiber. They look beautiful, they keep you nice and full," Myra says. "I feel it adds the bulk to your meals, because if you have just a piece of salmon, your protein and healthy fats are usually going to be a smaller portion, but the veggies is where you could really add that bulkiness to your meals."

She incorporates a variety of vegetables including zucchini, peppers, mushrooms, and cabbage. "Carrots are a little higher in carbs, but again, we're talking like the amount of carbs to the nutrients of the veggie. I feel like it overcompensates for it," Myra explains.

Low-Carb Noodle Solution

Bowl of shirataki noodlesShutterstock

Myra incorporates Shirataki noodles into her meals. "I know everyone has like their either love or hate relationship with them. I'm going to be honest, I used to not be a fan of Shirataki noodles, but over time they've just really grown on me," Myra shares. "I washed them because I know they smell kind of funky. But if you wash them really, really well, you're golden."

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Flavoring Without Compromise

"I love my food to be nice and seasoned. I need that flavor or else I don't want it," she explains, using gluten-free tamari, coconut aminos, rice vinegar, sesame oil, and various spices to create satisfying Asian-inspired dishes. "I ended up topping it with some green onion, a little bit of cilantro, some sesame seeds."

Preparation: The Key to Consistency

Beautiful young couple having fun in the kitchen while cooking.​Plan for Long-Term SuccessShutterstock

"It looks beautiful. It's going to be nice and filling and it's great for lunch, for dinner, leftovers. If you do meal prep, you know you're going to eat healthy. You know you're going to stay on track," she explains. By preparing satisfying meals in advance, she avoids the temptation of less nutritious convenience foods.

Exercise: Beyond Physical Changes

Fit woman talking to her trainer at the gym.​Making Exercise Work for YouShutterstock

"This is like the first time in over two years that I've actually focused on working out," she shares. "I've been super consistent with the workouts."

Myra addresses common misconceptions: "I've always grown up thinking like, no, I don't want to lift weights because I don't want to get bulky or I don't want to get buff, but it doesn't work like that. I've asked my trainer and she's like, 'Myra, in order for you to bulk up or get buff, you need to lift heavy.'"

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Mental Health Benefits

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

"It makes me feel better about my overall energy. I don't even need coffee in the mornings," she shares. "I feel happier. When I'm leaving the gym, I just feel like overall my mood feels better. Working out is the most underused antidepressant."

Navigating Real-Life Challenges

Weight scale 120 kilogramShutterstock

"On the weeks when the team is here, it's really hard because we're snacking and we're cooking and we're making a bunch of delicious foods. And so I eat a lot more than on my weeks where everyone's working remote," she shares honestly.

"I just want you guys to know that if you are on a weight loss journey, you're not always going to see progress every single day or every single week. Sometimes you're going to have weeks where the scale doesn't move. Your measurements don't move. Everything just kind of stays the same."

Measuring Success Beyond the Scale

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.Shutterstock

"I don't really weigh myself just because it is a little triggering for me. But I can just tell in the way I look like my clothes, my jeans, everything," she explains.

"There's so many things that play into that role. Remember we're also women. We have our menstrual cycle, and that plays a huge part in the fluctuation of your weight and how you're looking and how you're feeling and your cravings throughout the month."

By focusing on nutrient-dense foods, finding exercise she enjoys, and maintaining a realistic mindset, Myra has created a sustainable approach that has allowed her to maintain her impressive weight loss long-term.

Inza its_inzaa
Copyright its_inzaa/TikTok/Shutterstock
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.

Inza@its_inzaa lost 50 pounds, transforming her physique and her health. Detailing her weight loss journey online, Inza combined exercise and a healthy diet to slowly but steadily lose the fat. Inza does not restrict entire food groups—instead, she allows herself room for indulgences. Here’s what she eats in a day to maintain her weight loss and continue to improve her health and wellness.

Omelet For Breakfast

Inza has an omelet with tomatoes, green peppers, and onions for breakfast. “Packed with protein, eggs also provide a good dose of many vitamins,” says the Cleveland Clinic. “Including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.”

Tea To Start the Day

Inza has tea (chai) with her omelet. “Drinking black tea without added sweeteners can decrease blood glucose and improve your body’s ability to manage sugar,” according to UCLA Health. “Research also shows that black tea improves blood sugar levels immediately following meals in normal and pre-diabetic adults.”

Rice and Lentils

Inza enjoys rice mixed with high-fiber lentils for lunch. “Fiber plays an important role in regulating our bowels and protecting the immune system,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “Foods that are high in fiber, like lentils, help us stay healthy and active.”

Protein Shake

Inza helps fuel her workouts with protein shakes. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Chicken and Rice

Dinner is usually chicken skewers and rice. “In terms of health, if you have type 2 diabetes, prediabetes, or other blood-sugar concerns, you’d want to choose brown rice,” registered dietitian Maggie Morgan tells Novant Health. “But, if you need to follow a low-fiber diet, white rice would be a better option.”

Yogurt With Meals

Inza usually has some yogurt on the side with her meals. “Nutrition-wise, yogurt is probably one of the best ways to take in your dairy,” William Lendway, dietitian, chef, and assistant professor at Johnson & Wales University, tells AARP. “It’s an easy source of protein and vitamin D because of its fortification and calcium.”

Gulab Jamun

Inza has a single gulab jamun for dessert and factors it into her food portions for the day. “The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar,” says the Mayo Clinic. “Eating or drinking too many foods with sugar can also cause you to take in more calories than you need each day.”

💪🔥Body Booster: A balanced diet is the most sustainable for long-term success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.


First, She Starts with a Plate Split in Half

@nutritionbabe

Focus on habits and lifestyle changes over resolutions! The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist. The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”. Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them. What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success. Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires. Week 1: Learn Core Principles—start with the fundamentals Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments Week 3: Master Your Mindset—self- sabotage ends here Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free. https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!! Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange

She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains.

At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk.

“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”

Ilana_Muhlstein_nutritionbabe7nutritionbabe/TikTok

“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains.

“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”

She Drinks 16 Ounces of Energize

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She washes the french toast down with “16 ounces of Energize” drink.

Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning. “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.”

As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”

💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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