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I Lost 40 Pounds in 5 Months. Here Is What I Eat in a Day

Here is everything she eats in order to build muscle and burn fat. 

Nour T (@nourrtann/) is a social media influencer who shares her diet and fitness hacks – specifically about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos, she reveals everything she eats in a day "as someone who believes in a balanced and realistic lifestyle and has seen great results from it." In total she consumes 176 grams of protein. Here is everything you need to know about her diet.  

Salt Water

@nourrtann the amount of protein i intake without even trying amazes me sometimes, i have mastered how to sneak it into any and everything 🤪 #wieiad #balancedeating #balanceddiet #highproteinmeals #whatieatinaday @Ancient Bliss @Nespresso @canprev @drinklmnt @EarthsOwn @Torani @Oikos ♬ original sound – Nour T

"I always hydrate with salt water. I am loving these flavored ones lately," she says, holding up LMNT electrolyte packets. "And if you're into drinking alcohol, instead of using pop or juice, mix these in instead because they have tons of electrolytes which will save you from a hangover, and they're so good," she suggests. 

High Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.

"Post-workout, I have this high protein strawberry cheesecake ice cream. This has 61 grams of protein, and if you're too lazy to wait for it to freeze, you can literally have it as a smoothie. It is so good and super creamy," she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

"Coffee 24/7"

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sun

"I talk about coffee 24/7, so if you're new here, this is the Double Dolce pod from Nespresso. I use it all the time," she says. "I have it with oat milk and sugar-free vanilla, and then cinnamon Dolce, which I had no idea until recently, is pretty much brown sugar and cinnamon. It is my favorite combo." 

Here Is What She Eats for Breakfast


Her "new breakfast obsession" is a mashed up concoction. "I could have this every single day. Half a cup of cottage cheese. If you don't like it, grow up. It has no taste and it just adds so much protein to your meals," she says. She adds an avocado and two soft boiled eggs, "hard boiled if you're a loser," she quips. "And then you're going to add your seasoning, some green onion and mash it all up. I also pair it with these mini sweet bell peppers and chicken sausages, and I'm telling you guys, this combo is unreal. Give it a try and let me know what you think. I'm really curious because everyone that I've shown it to has loved it."


Composition with nutritional supplement capsules and containers. Variety of drug pills

Next up, supplements. "It is really important to pair good fats with vitamin D, so I make sure to take that supplement after my first meal with this magnesium complex," she says, holding up a bottle that also includes vitamin D and K2, which "go hand in hand so please take them together," she says. "Saffron and L-Theanine are great for moods, especially in the winter."

Here Is What She Eats for Lunch


Next up, lunch. "I also had a Greek salad with my homemade Greek yogurt dressing super high in protein and so good," she says. 

Here Is What She Eats for Dinner


"For dinner I had these Big Mac tacos. Now, I don't know who invented this idea, but it is one of the best dinners ever," she says, showing off the two tacos drenched in beef, a thousand island sauce, and pickles. 

More Supplements

spoon with dietary supplements on fruits background

"Of course, magnesium glycinate before bed. This is my number one supplement. The benefits are endless. If you're not taking it, you aren't missing out," she says. 

She Practices "Volume Eating"


In another viral video, Nour explains that her method of eating is dubbed volume eating. "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," she says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian 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."

Related: Denise Austin Shares 3 Simple Exercises to "Lift and Tighten Your Booty"

It Involves Eating Large Amounts of Low Calorie Foods


"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.

💪🔥Body Booster: If you are trying to burn fat and build muscle, focusing on eating enough protein will be key. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more