She Snuck Fiber Into Her Diet in 10 Easy Ways and Lost 55 Pounds

Stronger Immune System

The first side effect? Stronger immune system. “I haven’t been sick once this year. Last year, when I wasn’t on it, I was in and out of urgent care nonstop. Needing Multiple rounds of antibiotics,” she writes.

She Is Cold

She also admits that she is colder than usual. “BRR…did someone say it’s cold in here? This medication makes me freezing! (It thins the blood and is known for this) I can’t wait for summer,” she writes.

Hair, Skin, and Nail Health

There are beauty benefits to Ozempic. “Hair, skin, and nails thriving,” she reveals. “They’re growing like crazy and stronger than ever. I mean honestly the nail and hair growth is crazy!!”

Less Inflammation

“Inflammation? Gone,” she writes about another positive side effect. “No more aches, no more puffiness. And my stomach is flat!!”

Brain Fog Lifted

There are also mental benefits, she says. “Brain fog lifted – My mind feels clear for the first time in years,” she claims.

Better Sleep

Courtney says she is even getting better rest while on a GLP-1. “Better sleep,” she says. “Falling asleep faster and waking up refreshed.”

Less Food Anxiety

She also claims that GLP-1s help quiet the mental noise she has about food. “Less anxious around food,” she writes. “No more overthinking meals.”

No Cravings

She also has less food noise. “Zero cravings,” she says. “Sugar and junk food? Don’t even want them. Not to mention down 35 plus pounds in 4 months.”

Lie #1: ‘People on GLP-1s Don’t Eat.’

In another post, she reveals the “biggest lies about GLP-1’s that no one is talking about,” she writes in the caption. “Lie #1: ‘People on GLP-1s don’t eat.’ Not true. I actually eat more now than I ever could before—because it’s helped fix my metabolism. I was barely eating before and still struggling. Now? My body actually works right,” she says.

Lie #2: ‘GLP-1s Do All the Work for You.’

The second lie is that GLP-1s do all the work for you. “Nope. They’re a tool, not a magic fix. If you don’t build the right habits, you’re setting yourself up to struggle when you stop,” she writes.

Lie #3: You’ll Gain All the Weight Back the Second You Stop

The third lie? “You’ll gain all the weight back the second you stop,” she writes. “Not if you approach it the right way. When you use GLP-1s strategically, you can set yourself up for long-term success.”

Lie #4: It Doesn’t Matter Where You Get Your GLP-1 Peptide From

The final lie? “It doesn’t matter where you get your GLP-1 peptide from,” she says. “It actually does matter, that is why you need to do your research or get it from someone you TRUST.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

The Science Behind Simultaneous Fat Loss and Muscle Gain

Before diving into the meal ideas, it's important to understand why this approach works for most people. "For very experienced trainees who've been consistent and precise with both their diet and their weight training for long periods of time, they might need to do either a bulk or a cut to achieve their goals," Ivana says in her video. "But that's not most people. I've been training for decades, and even I haven't been consistent with both of those things all the time."

This approach works particularly well if you're:

• New to proper strength training
• Returning after a training break
• Within about 20 pounds of your target weight
• Inconsistent with your previous nutrition or training

Creating the Perfect Environment for Transformation

While these protein-rich meals form the foundation of your recomposition plan, understanding the overall nutrition strategy is crucial. "To achieve body recomposition, most people will do well with a slight calorie deficit of about 200 to 300 calories per day," Ivana explains. "That's for people who are already physically active and within about 20 pounds of their target weight."

If you're just beginning your fitness journey and carrying more excess weight, you might see improvements simply by adding exercise while incorporating these high-protein meals. But for most, maintaining a small calorie deficit while prioritizing protein creates the perfect environment to lose fat while supporting muscle growth.

Protein: The Foundation of Your Recomposition Diet

The single most important nutritional factor for successful body recomposition is protein intake. "You need the right amount of protein for muscle growth and retention," Ivana emphasizes. "I recommend a minimum of 0.7 grams per pound of body weight per day. That's 1.6 grams per kilo per day."

This protein requirement increases if:

• You're over 35 (as muscle protein synthesis becomes less efficient)
• You're already quite lean (as muscle retention becomes more challenging)
• You're in a significant calorie deficit for extended periods

"Muscle protein metabolism slows down by about 4% to 5% per decade and it gets harder to retain lean muscle mass," Ivana notes. However, she doesn't recommend exceeding 1 gram per pound of body weight daily, even in these circumstances.

Protein Timing for Maximum Muscle Growth

While total daily protein matters most, how you distribute it also impacts results. "For building muscle, it does seem to be better to spread your protein intake out over the course of the day," Ivana shares. "Muscle growth seems to be maximized by an intake of about 0.4 grams per kilo per meal across a minimum of four meals."

For someone weighing 176 pounds (80 kilos), this translates to roughly 32 grams of protein per meal, spread across at least four meals daily. This approach ensures your muscles have a consistent supply of amino acids for optimal growth and recovery.

Balancing Fats and Carbs

Once protein is set, the remaining calories can come from a flexible mix of fats and carbohydrates based on your personal preferences. "Your protein is fixed and consistent. Your fat and carbs are flexible depending on your preferences," Ivana advises.

However, don't go too low on fats. "Fat is important for your hormones, so you want to make sure that you're getting enough. If you're tracking, then a minimum of about 25% of your calories from fat is reasonable," she recommends. Quality fat sources include:

• Fatty fish (salmon, mackerel)
• Olive oil
• Avocados
• Nuts and seeds

As for carbohydrates, they provide crucial energy for performance. "Carbs in general give you energy for your daily life and for better workouts, and you'll need those workouts for better muscle retention and building," Ivana explains. Focus on nutrient-dense sources like:

• Potatoes and sweet potatoes
• Whole grains
• Fruits and vegetables

Fiber: The Unsung Hero of Body Recomposition

Don't overlook the importance of fiber in your diet. "Most foods that contain fiber are also low in calorie density, meaning that you can consume a lot of them for fewer calories," Ivana points out. "Fruits and vegetables are a winner here."

Aim for at least five servings of fruits and vegetables daily—more if you're trying to increase fullness while decreasing calories. Just be mindful of added oils and sauces, which can significantly increase the calorie content.

8 High-Protein Meals for Body Transformation

Here are the eight meal ideas Ivana recommends for anyone looking to simultaneously build muscle and lose fat:

1. Grilled Chicken Salad

"It's not very original, but it does have a lean source of protein," Ivana admits. Mix in vegetables you enjoy, add avocado for healthy fats, and dress with a little olive oil.

2. Turkey Stuffed Bell Peppers

"This is a really interesting way of putting together a ground meat source," says Ivana. About five ounces of ground turkey provides over 30 grams of protein, and you can add any vegetables you prefer.

3. Salmon with Roasted Vegetables

"Salmon is a great way to incorporate healthy omega-3 fats into your meal plan," Ivana recommends. Pair with roasted sweet potatoes, broccoli, zucchini, or any vegetables you enjoy.

4. Beef Stir-Fry

"A stir-fry is always a good option if you keep it pretty light with the oil," Ivana suggests. Use extra lean beef strips with plenty of colorful vegetables for a quick, protein-rich meal.

5. Greek Yogurt Parfait

"Greek yogurt is used because it's higher in protein than regular plain yogurt," Ivana explains. Choose plain yogurt to minimize added sugars, then add berries, chia seeds, and a small amount of granola.

6. Tofu Scramble

For a plant-based option, "you can use firm tofu and mix that up with spinach, mushrooms, onions, or peppers," Ivana recommends.

7. Turkey Meatballs with Pasta

"I tend to use very lean turkey ground meat," says Ivana. Serve with measured portions of whole grain pasta or zucchini noodles if preferred.

8. Protein-Packed Omelet

"Eggs themselves only have about six grams of protein per egg," Ivana notes. She suggests using two whole eggs plus additional egg whites to boost protein content while retaining nutrients from the yolks.

The Expert's Own Approach to Simple Meals

"I'm not much of a cook," Ivana admits. "When I do make something, it's generally just a simple combination of foods that provide everything that I need—protein, fat, carbs, veggies, or fruit."

While not a formal ninth meal option, Ivana shares her personal approach to quick, balanced nutrition. Her typical lunch includes:

-- A protein source (fish, Greek yogurt, or cottage cheese)
-- A starch (bread, potatoes, or sweet potatoes)
-- Vegetables or fruit
-- A healthy fat source

"A really common lunch for me is just potatoes with olive oil and cottage cheese," she shares. "I personally just keep things really simple and it works for me."

Making These Meals Work for You

While these eight high-protein meals provide the nutritional foundation for body transformation, remember that exercise is equally important. "To get body recomposition, you need to be working on building muscle as well," Ivana emphasizes. Progressive resistance training is essential for stimulating muscle growth while these protein-rich meals support both recovery and fat loss.

The beauty of these meal options is their flexibility—you can adjust portions based on your specific protein needs and preferences while maintaining the core principles. With consistency in both your diet and training, you'll be well on your way to achieving the lean, muscular physique you desire—no extreme bulking or cutting required. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

She Started Taking Action

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

She Lost 100 Pounds with No Crash Diets or Quick Fixes

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

You Can’t Outwork a Bad Diet

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

Mindset is the Real Work

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

Your Lifestyle Will Make or Break You

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

Nobody Is Coming to Save You

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

It’s Worth It

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