A nurse who has seven stones in a year without using weight loss medicines, has greeted the protein -heavy breakfast that she ate every day as an important engine for her life -changing fat loss.
Melanie Koz, 21, from Canada, lost almost half of her weight last year, reached a healthy 11th and shown her incredible transformation in a Tiktok video that has so far collected more than 2 million views.
Her secret, she explained, changed her carbohydrate-heavy diet from hamburgers, chips and bread to a food plan aimed at low-fat proteins such as dairy products and chicken.
She said the key for this in a series of videos on social media, the breakfast that she ate for a year ‘every day’: a bowl with non-fed Greek yogurt and honey with fruit.
The meal no longer only held her up, protein helped her to ‘build muscles’ and to be ‘tighter and weakened’.
Her transformation, which started in 2023, came after years of failed attempts to lose weight, most of which were involved a strenuous training routine, with little change in her diet.
After leaving the school and the start of her career as a nurse, she developed an unhealthy habit of eating cheese burgers and bags of chips as a coping mechanism after stressful shifts.
But then she registered for a food course during her training, which her understanding of what is a healthy diet, changed dramatically.
Mrs. Koz encourages Slimmers to include snacks in their diet, but emphasizes that the higher in proteins, the better
“From there I used my new knowledge and the rest is history,” she said.
In addition to her filling breakfast, Mrs KOZ also overhauled the selection of snacks that she would use to endure a busy shift.
Crits and chocolate bars were dumped in favor of alternatives with high protein Such as edamame beans and cottage cheese.
These nibbling are few calories, but “fill your hunger,” said Mrs. Koz in a video.
‘Edamame is a great source of vegetable protein. It can help with building and maintaining muscles. It is [also] A great source of fiber that can help you feel full longer, “she explained.
Her meals were now classic favorites with a high-protein twist-such as Chile with extra beans and homemade ‘high protein pizza’ with zero vessel yogurt added to the dough and low-fat cheese.
She also spoke about eating puddings with a healthy twist, with collagen and protein powder in a bowl of ice cream.
The key to her weight loss, she said, created a calorie deficiency, but it was easier to stay full with protein-heavy meals.
Moreover, this eating plan meant that she did not have to ‘torture’ herself with exercise.
She invested in a treadmill for home and went long walks before she finally came to a gym for some strength exercises.
Now she shares her simple hacks for weight loss on social media in the hope of helping others who feel that they have hit a wall when it comes to transforming their health.
“I know what it feels like to be on the other side of the screen who wants a different body,” she said.
‘I know the feeling of hopelessness after I hadn’t lost countless times. For those reasons I share my journey.
“I keep hoping that what I have somehow shared and continued to share, has helped and will help at least one person.”
High protein diets have long been recommended by some health experts as an effective weight loss tool.
This is thought because it is because protein-heavy foods such as meat and dairy take a while to process the body, so that you hold longer and less chance of snacking.
Many high-protein snacks also contain lower calories than those with many carbohydrates, such as treats based on bread.
Studies have previously shown that high protein diets can help weight loss by reducing appetite.
Protein is an important nutrient that is crucial for building muscles, bone and skin.
Currently, the NHS and other international health bodies recommend eating around 0.75 g protein per kilogram of body weight every day.
This amounts to around 56 g per day for the average man and 45 g for women’s equivalent of one medium-sized chicken fillet.
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