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What Would Happen to Your Body If You Ate 4 Eggs a Day

Here are the health benefits that eggs offer.

Leah Groth
By Leah GrothMay 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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FACT CHECKED BY Christopher Roback
✓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.

Four eggs in the egg box
Shutterstock
Leah Groth
By Leah GrothMay 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
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Nutrition & Diet

Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. “What would happen if you ate four eggs per day?” she says in the clip. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Eggs Are High in Protein That Is Highly Absorbable

hard,Boiled,Eggs,protein,breakfastShutterstock

“Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is,” says Dr. Bowring. “Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs.”

Why Protein Is Important

Chicken eggs in sack bag on black background.Shutterstock

Why is protein important? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Another benefit of eggs? According to Dr. Bowring, they are “great for your thyroid health,” she says in the clip.

They Also Give You Energy

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels “at 80 percent of your daily needs,” she says.

They Are High in Vitamin A, Great for Eye Health

Blue,Macro,Eye,Close,UpShutterstock

Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is “fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A.”

They Are Satiating

“And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full,” says Bowring. “It helps with weight loss.”

They Can Also Help You Build Muscle

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.

Eggs Are Budget Friendly

A huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.

Advice: Stick to Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Not all eggs at the grocery store are created equal. “Always look for a pasture-raised egg, and if you've got your own chickens, a little better,” recommends Bowring.

Body Network’s Expert Weighs In

“I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can likely go a bit above this, but 4 per day every day would not be recommended for heart health.” Another option? Use a single yolk and the egg whites of the other three.

💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.

@j9naturally

What If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats

proteinhealthy eatingweight loss

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Nutrition & Diet

What Would Happen to Your Body If You Ate 4 Eggs a Day

Four eggs in the egg box
Shutterstock
Leah Groth
By Leah GrothMay 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
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Eggs are one of the most versatile, accessible foods. However, there is often debate about how many you should eat in a day. Janine Bowring, ND (@j9naturally), is a naturopath doctor and social media influencer who offers health and wellness advice to her nearly 1 million TikTok followers. In a recent post, she discussed the health benefits of eating eggs. “What would happen if you ate four eggs per day?” she says in the clip. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Eggs Are High in Protein That Is Highly Absorbable

hard,Boiled,Eggs,protein,breakfastShutterstock

“Well, we know that eggs are high in protein and have a high biological value of 94, meaning it's highly absorbed, utilized in the body, in the type of protein that it is,” says Dr. Bowring. “Now, four eggs will give you 24 grams of protein, 20 grams of fat and selenium at 112% of your daily needs.”

Why Protein Is Important

Chicken eggs in sack bag on black background.Shutterstock

Why is protein important? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Another benefit of eggs? According to Dr. Bowring, they are “great for your thyroid health,” she says in the clip.

They Also Give You Energy

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

Something else you get from eggs? They are high in vitamin B2. This is beneficial for your energy levels “at 80 percent of your daily needs,” she says.

They Are High in Vitamin A, Great for Eye Health

Blue,Macro,Eye,Close,UpShutterstock

Another vitamin that eggs are packed with? Vitamin A, says Dr. Bowring, is “fantastic for eye health, but also helping to lubricate your eyes to maintain that moisture in your eyes at 32 percent of your daily needs for that vitamin A.”

They Are Satiating

“And we know because of all that protein and eggs, it's very satiating and helps to keep you feeling full,” says Bowring. “It helps with weight loss.”

They Can Also Help You Build Muscle

Hispanic young man looking at his arm muscle while doing a bicep curl with weights at the fitness centerShutterstock

Because of the protein, eggs are great fuel for your workout. This leads to “gain of muscle as well,” she says.

Eggs Are Budget Friendly

A huge bonus when it comes to eggs? “Eggs are budget-friendly for most people,” she points out.

Advice: Stick to Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Not all eggs at the grocery store are created equal. “Always look for a pasture-raised egg, and if you've got your own chickens, a little better,” recommends Bowring.

Body Network’s Expert Weighs In

“I completely agree that eggs are very high-quality protein and are packed in vitamins and minerals. However, the saturated fat content and to a smaller extent, the dietary cholesterol content have caused the American Heart Association and other leading health organizations to recommend one egg (yolk) per day on average,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can likely go a bit above this, but 4 per day every day would not be recommended for heart health.” Another option? Use a single yolk and the egg whites of the other three.

💪🔥Body Booster: Eating four eggs a day can provide 80 percent of your daily vitamin B2 needs, which is beneficial for your energy levels.

@j9naturally

What If You Ate 4 Eggs Per DAY?🥚🍳 Dr. Janine explores the benefits of eating 4 eggs per day, including high protein content, healthy fats, and essential vitamins. Learn about the importance of pasture-raised eggs for optimal nutrition. #eggs #nutrition #vitamins #protein #healthyfats

Nutrition & Diet

I Lost 22 Pounds in a Week on Egg Diet

Katherine_Wilson_iamkatherinewilson
Copyright iamkatherinewilson/Instagram/Shutterstock
Leah Groth
By Leah GrothAug 26, 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
✓Fact-Checked

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.

Have you heard of the egg diet? Katherine Wilson (@iamkatherinewilson) is a social media influencer who regularly blogs about everything from diet and weight loss to skin care. In the video description, she issues a disclaimer: “I am NOT a Nutritionist or a Doctor. I am trying these diets out at my own risk. If YOU try any of these diets out, you do so at your own risk!!!” In one viral video, she tries out a popular diet, primarily eating eggs.

She Explains That She Put On a Lot of Weight

“Okay, so today is day one of the egg diet. I weighed myself this morning, and I think I'm close to 200 pounds, which is absolutely ridiculous,” she says. “I've put on so much weight.”

What Is the Egg Diet?

Chicken eggs in sack bag on black background.Shutterstock

The egg diet is a low-calorie diet of just 700 calories per day. “This egg diet consists of, you eat eggs, apples, and oatmeal, and an ungodly amount of green tea,” Katherine says.

Breakfast: Eggs

Poached eggsShutterstock

For breakfast, she eats three eggs and green tea. The eggs can be cooked in various ways, including boiled, scrambled, or poached.

RELATED: 11 Signs Ozempic Is Not for You

Snack: Apple

Ripe red apples on table close upShutterstock

For a snack, she eats an apple. However, one day, she forgot to. “I'm just going to include that in my dinner tonight. I don't think it really matters that much.”

Dinner: Oatmeal with Fruit

Tasty oatmeal with strawberries, blueberries and walnuts in bowl on grey table, flat layShutterstock

As for dinner, “you're going to have oatmeal. So I took just one of the bags of instant oatmeal, but I obviously put the hot water in here. I'm just waiting for it to all sort of soak up. Once it's ready, I will put a couple of frozen blueberries on it. And here's my green tea.”

It’s Easy to Pack Meals

“So today is going to be a really long day at work, so I'm bringing all my food. I forgot to get apples last night, so I just threw in two more boiled eggs in here. I think it'll equal out to the same amount of calories. I don't think that's going to ruin the diet. And then I'm bringing my oatmeal because I'm probably going to be at work till eight or nine o'clock tonight. It's going to be a really, really long day.”

RELATED: 5 Ways to Speed Up Your Metabolism

Season with Salt

Salt Shaker, Salt, Food.Shutterstock

She also seasons her food. “I have my little Himalayan salt, uh, just to make everything taste slightly better,” she says.

Boil a Carton of Eggs to Meal Prep

Boiled eggs in a hot pot on the stove, egg cooking healthy eating concept, Eggs menu foodShutterstock

“One other little tip if you're going to be doing this is to get a whole carton of eggs and just boil all of them. So you just have them at your little disposal whenever you're hungry, and there are no excuses. So you can't say, ‘Oh, I'm hungry, and I can go grab a Kit Kat bar or something like that. You just have all your little eggs ready, and you can just grab one whenever you're hungry.”

She Lost a Lot of Weight

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

After four days, she says she has “lost such a significant amount of weight, and I am not feeling so great,” she will stop the diet. “I think that's because I've only been eating like 700 calories a day, and I'm used to eating a lot more, and it's such a drop off from what I'm used to that it's, I think it's sort of having a toll on me. I feel really tired, and I'm getting lightheaded when I stand up, and I just don't think that's normal.”

RELATED: 10 Ways to Lose 20 Pounds Fast, According to a Nutritionist

Check with Your Doctor Before Going On a Diet

Close up of a female doctor filling up an application form while consulting patientShutterstock

Keep in mind that 700 calories is extremely low, and most experts would not endorse eating so little. According to dietary guidelines in the United States, adults 21 years old and older should consume anywhere between 1,600 and 3,000 calories per day. Our advice? Always check with your doctor before going on a weight loss diet. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Hannah_Hammes2
Copyright hammes_hannah/Instagram
Leah Groth
By Leah GrothOct 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
✓Fact-Checked

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.

Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”

Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top viewShutterstock

“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from joggingShutterstock

Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

Dr_Sten_Ekberg1
Copyright Dr. Sten Ekberg/YouTube/Shutterstock
Christopher Roback
By Christopher RobackNov 07, 2024
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.
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.

Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.

Why This Doctor Took a Risk With His Health

"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

What Science Says About Healthy Fats

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."

Understanding Different Types of Fats

A banner for a cooking site with bacon slices fried in oil with bubbles in a grill pan close-up.Shutterstock

UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

He Ate One Meal a Day

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.

Sources of Healthy Fats You Can Try

Walnuts close-up. Healthy eating. Background image, Background of walnut halves, Walnuts sold in spice market. Walnuts Help Lower Cholesterol. Good grains eat healthy.Shutterstock

UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."

What a Healthy Keto Diet Actually Looks Like

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."

A Day of Meals on the Experiment

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

The Truth About Saturated Fat Consumption

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"

What the Blood Tests Revealed

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.

How to Know if This Diet is Right for You

Fried eggs and bacon cooking in a skilletShutterstock

Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

Practical Tips for Including Healthy Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.

The Bottom Line on Fat Adaptation

Plate with fried eggs, bacon isolated on white backgroundShutterstock

Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothOct 12, 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
✓Fact-Checked

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.

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.

Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

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In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

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“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

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“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

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“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

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“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

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

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“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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic 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.

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