Whether you’re cutting calories, swapping out processed foods or just eating less than your body is used to, constipation is one of the most common — and least talked about — side effects of any weight loss journey. The good news is that the same fixes doctors give to patients on prescription medications like Ozempic work just as well for anyone trying to slim down the natural way.

Why weight loss can leave you backed up

Constipation tends to creep in when your diet, hydration or routine shifts suddenly — and weight loss usually involves all three. “A lot of times, people get constipated because they’re dehydrated and if they’re dehydrated, they’re not able to process food,” registered dietitian Beth Czerwony told Cleveland Clinic. “So, not only is it important to have a well-balanced diet, but also to maintain your hydration status.”

For people taking semaglutide drugs like Ozempic, the problem is amplified because the medication slows gastric emptying, according to Mochi Health. Early clinical trials found roughly 3% to 5% of Ozempic users developed constipation, with newer estimates ranging from about 4% to 12%, per GoodRx. But you don’t need a prescription to run into the same plumbing problem. Eating less, eating differently or moving less can trigger it on its own.

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This 1-Minute Senobi Breathing Trick Curbs Cravings and Boosts Weight Loss

What if the secret to slimming down isn’t a new drug or diet, but rather just one quiet minute of breathing before you eat? That’s the surprisingly hopeful promise of Senobi breathing for weight loss, a technique developed at the Aoyama Clinic in Japan—and initially intended for folks who can’t exercise due to pain, fatigue […]

Why fiber is the fix most people are missing

If there’s one number to memorize on any weight loss plan, it’s your daily fiber target. “The general recommendation for daily fiber intake is 38 grams for men and 25 grams for women,” Caroline Messer, M.D., an endocrinologist at Northwell Lenox Hill Hospital in New York City, told Health Central. “This can help alleviate problems like constipation, diarrhea, and nausea.”

Ramp up slowly, though. “If you don’t normally have fiber in your diet and then all of a sudden you start pushing fiber, you could end up with diarrhea just because your gut is working a little bit harder,” Czerwony said.

If you reach for a fiber supplement, hydration matters as much as the dose. Dr. William Yancy Jr., medical director of the Lifestyle and Weight Management Center at Duke Health, advises taking it with 8 ounces of fluid. “This can be increased by an ounce or two if stools remain hard, or decreased by that amount if they are too loose,” Yancy said. “People should avoid taking fiber capsules with just a sip of liquid. They need to be taken with a full glass.”

What to eat — and skip — when dieting

Dr. Michael Ruscio’s advice translates directly to anyone eating to lose weight, with or without medication. “Consider opting for whole, unprocessed foods over ultra-processed ones (the Mediterranean or Paleo meal plans are great examples),” he said, adding, “Experiment with adding more dietary fiber from fruits, vegetables, whole grains and beans.”

He also recommends incorporating “more foods that have high water content, like soups, fruits and vegetables” and avoiding concentrated sweets. Mochi Health singles out prunes as a low-cost first line of defense: “This sweet fruit has been shown to help with constipation. Try dried prunes or prune juice next time you feel backed up.”

Don’t underestimate movement either. “If you’re having any kind of mild nausea or constipation, go for an after-meal walk,” Czerwony said. “Doing so helps with digestion and helps relieve some of those symptoms.”

When to call a doctor

Most diet-related constipation eases up within weeks once your body adjusts. For semaglutide users specifically, “constipation from semaglutide (the active ingredient in Ozempic) is usually temporary and typically lasts about 6 weeks or 47 days,” according to Ro.

If symptoms drag on, get help. “Constipation may require stool softeners and laxatives,” Eduardo Grunvald, MD, director of obesity medicine at the Bariatric and Metabolic Institute at UC San Diego Health, told Health. “Nausea may require anti-nausea medications. Heartburn may require acid-blocking medications.”

“Every person is different, and it may be helpful for some and uncomfortable for others,” Grunvald said.

Americans are asking whether they can still enjoy a beer or glass of wine while trying to slim down. Doctors say the answer is largely the same whether you’re on a GLP-1 or losing weight the old-fashioned way: alcohol almost always works against your goals.

Can you drink alcohol while losing weight, on Ozempic or off?

Yes, moderate drinking isn’t medically prohibited for most adults pursuing weight loss — but doctors interviewed across multiple outlets say alcohol rarely helps the cause, regardless of whether you’re injecting semaglutide or simply cutting calories.

“There is no interaction between alcohol and semaglutide products like Ozempic,” Diana Thiara, MD, medical director of the University of California San Francisco Weight Management Clinic, told WebMD. “But it is important to remember that your body’s response to alcohol may be different while on the medication. You may feel the effects more strongly, especially if you have lost a significant amount of weight or are not eating as much as you used to.”

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The same dietary logic that applies to medicated patients applies to anyone cutting calories. Christopher McGowan, MD, an obesity medicine specialist at True You Weight Loss, told Parade that drinkers should consider what they actually want out of their weight loss plan before pouring a glass.

“Technically, you may be able to consume alcohol while taking a GLP-1 medication, but consider your overall goals,” McGowan said. “If you are trying to lose weight, alcohol isn’t going to help. The concept that a particular type of alcohol, like red wine, can benefit health is simply outdated and false. There are absolutely no health benefits of drinking alcohol.”

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Does alcohol stall your weight loss results?

Alcohol is mostly empty carbohydrates, and doctors say it can slow or completely halt weight loss progress whether or not you’re taking Ozempic.

Mir Ali, MD, a board-certified bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, told Parade that the diet his clinic recommends leaves little room for booze.

“We advise patients to adhere to a primarily protein and vegetable diet, and alcohol is primarily carbohydrates, which will slow or even prevent weight loss,” Ali said.

Can alcohol make Ozempic side effects worse?

Doctors say alcohol can intensify the nausea, low blood sugar and gastrointestinal symptoms that Ozempic users already deal with, and similar effects can hit anyone losing weight quickly on a calorie-restricted diet.

“Both GLP1 medications and alcohol can lower blood sugar,” Michael L. Glickman, MD, a triple board-certified family and obesity medicine physician who founded Revolution Medicine, said. “Fatigue, vision change, diminished concentration, headaches and drowsiness are features of low blood sugar — many of these overlap with intoxication.”

The combination can be especially disorienting for new patients who don’t yet know how their body responds to the drug.

“Alcohol is likely to worsen the digestive side effects of the GLP-1 medications,” McGowan told Parade. “This is especially true during the early part of treatment, as your body adjusts to the new medication.”

For readers who aren’t on a GLP-1 drug but are losing weight through calorie restriction, similar risks apply. People eating significantly less than they used to can experience more pronounced alcohol effects because there’s less food in the stomach to slow absorption. Thiara made this same point to WebMD, noting that the body’s response to alcohol shifts as you lose weight or eat less.

Does Ozempic reduce alcohol cravings — and can you get that effect without the drug?

Many Ozempic users report losing interest in alcohol, and early research suggests semaglutide may reduce cravings. Doctors say the same brain pathways the drug targets can also be supported through behavior changes that cost nothing.

WebMD referenced a nine-week clinical trial that “tested the effects of low-dose semaglutide compared to a placebo on the amount of alcohol people with alcohol use disorder drank.” The results found “taking semaglutide led to reductions in alcohol use by some but not all measures. It also significantly reduced alcohol cravings while leading people to smoke fewer cigarettes.”

Thiara explained the leading scientific theory to WebMD.

“The working theory is that there are GLP-1 receptors in the parts of the brain that are involved with desire for food intake and alcohol intake,” Thiara said. “Agonizing these receptors leads to decreased interest in both food and alcohol.”

Ozempic user J. Paul Grayson told KPBS the shift he experienced was almost immediate.

“I remember going to dinner for the first time [while taking Ozempic]. I ordered a beer, took a sip, and I couldn’t finish it,” he said. “You know how sometimes you taste a beer, and it’s like, ‘Oh my God, this tastes so good that I want to guzzle it.’ Well, I didn’t feel like guzzling. I just really felt like sipping it.”

Another patient, Meg Johnston, described a similar change after starting a semaglutide medication. “Many days I don’t drink at all,” she said. “It’s hard to explain why. Alcohol just doesn’t sound as appetizing or appealing. And now my tolerance is lower, too.”

For readers who can’t afford the prescription, Anne McTiernan, MD, PhD, an internist and epidemiologist at Fred Hutchinson Cancer Center in Seattle, offered advice that applies to everyone.

“If a person on GLP-1 finds they have lost interest in alcohol, I’d say enjoy that feeling, pass on the drink, and celebrate with sparkling water or something else nonalcoholic,” McTiernan said. “There are many excellent nonalcoholic drinks available now.”

How much alcohol is safe during a weight loss plan?

McTiernan pointed to the standing public-health benchmark when asked about safe drinking levels.

“Usual guidelines for the general population now are no more than one drink per day for women and two drinks per day for men, to avoid much of the adverse effects of alcohol,” she said.

For Ozempic users, doctors flag specific long-term concerns. GoodRx notes: “A drink or two every now and then may not be a big deal with Ozempic. But if you combine Ozempic with long-term or heavy alcohol use, you may be at higher risk for two serious complications: pancreatitis and kidney damage.” The site adds that pancreatitis “has been reported in some people taking Ozempic,” and that dehydration from side effects such as nausea, vomiting and diarrhea can compound kidney risks.

Dr. Brianna Johnson-Rabbett, quoted in Everyday Health, echoed the warning.

“Pancreatitis has been reported in association with use of [GLP-1 medications],” Johnson-Rabbett said. “Alcohol is one of the most common causes of pancreatitis. Though there is no clear evidence that being on a [GLP-1 drug] increases risk of pancreatitis specifically due to alcohol intake, caution is warranted.”

‘Tis the season of weddings, reunions and beach vacations—the kind of events that warm our hearts… and make us wish our bodies would be just a little more cooperative with our slim-down efforts these days. The good news for women over 50: That wish is about to come true, thanks to the “Menopause Diet 5-Day Plan to Lose Weight” created by leading women’s health expert Ann Louise Gittleman, PhD, CNS.

The approach is safe, healthy and adjusts to any goal. “You can use it to drop a fast five pounds before a family photo, and it’s also an ideal way to prime your body for more significant weight loss over the long term,” says the Radical Metabolism author, 76. Keep reading to discover her #1 strategy to unlock fast fat loss as we age—plus fuss-free menus that make it easy to test this plan on your own body right away.

Why fat loss slows—and how the menopause diet speeds it up

Aches, pains and bloating are more than just a nuisance as we get older—they’re directly linked to the stubborn pounds we gain so easily and are so hard to in our menopause years. How? It’s all about Inflammation. “What many women don’t realize is that inflamed tissue releases compounds that actively inhibit fat metabolism,” says Gittleman. We’re far more prone to inflammation with each passing year, and it’s a big reason weight feels harder and harder to lose.

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Here’s what’s happening: Estrogen is naturally anti-inflammatory, so as levels decline during menopause, inflammation rises. Add in wear and tear that increases steadily over time, and many women end up with a state of chronic low-grade inflammation that quietly puts the brakes on fat burning. Knowing this is everything if you want to get lean. “You can literally bring inflammation down in a day or two and start losing weight as fast—or maybe even faster—than you did years ago,” Gittleman says.

Simple changes to what you eat can calm inflammation, rev your metabolism and deliver real results.  

Idaho grandmother Teresa Pfaff, 66, says she’s living proof the approach works. She agreed to help Gittleman test anti-inflammatory meals, and “in two weeks my knees stopped hurting and my afternoon slumps were gone,” she shares. “I’m normally a slow loser, but I went down two sizes in a month!” 

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I Tried Super-Collagen Soup and Lost Two Sizes in a Month—at Age 66!

Looking for a quick-and-easy way to feel a little lighter, a lot more energized and maybe even completely pain-free? Then consider trying a new super-collagen soup plan from natural health expert Ann Louise Gittleman, Ph.D., which she created to help busy and tired women crush their health goals. It’s delicious, healthy and truly blows old-fashioned […]

The secret to the Menopause Diet 5-Day Plan to Lose Weight  

Gittleman’s weight management plan centers on foods proven to reduce inflammation that also appear to have the most dramatic effect on women over 50. That includes antioxidant-rich produce, fiber-rich seeds and seafood packed with omega-3 fatty acids. And then there’s her favorite secret weapon: collagen.

Most of us think of collagen as a skin-care ingredient, but it is also a powerful dietary protein—and one that postmenopausal women absorb with particular ease. Collagen is rich in the specific amino acids that help calm and repair inflamed tissue throughout the body, from the gut lining and muscles to joints, blood vessels and organs. 

On top of that, Gittleman notes that collagen helps prevent and (when paired with strength training) even reverse muscle loss that makes us weaker and slows metabolism as we age. So it’s no wonder more and more clinical trials now hint that extra collagen can make weight easier to lose after age 50. 

A study published in Clinical Nutrition Research on adults aged 50 to 78 found that taking daily doses of collagen nearly doubled weight loss compared to a placebo. And if you have time to pair the Menopause Diet 5-Day Plan to Lose Weight with a simple workout using weights or resistance bands, the results get even better: A study in the journal Nutrients found that women who combined collagen with muscle-boosting exercise doubled their fat loss and ended up with faster metabolisms than those given a placebo.

“Collagen is incredibly easy to use,” says Gittleman, who helped develop the Collagen 4+ supplement with co-factors for maximum absorption. “You just add it to soup or a smoothie and you’re done. You won’t taste it at all, but it’s so powerful.” 

What to expect from the Menopause Diet 5-Day Plan to Lose Weight 

Gittleman has you eliminate foods that are well known to trigger inflammation, including all highly processed foods. She also steers you away from some options that may secretly cause inflammation for certain people, including gluten and soy.

Instead, you’ll enjoy meals loaded with anti-inflammatory nutrients—collagen, antioxidants and omega-3s—that are also extremely filling for relatively few calories. Once you do that, “both inflammation and the number on the scale tend to come down very quickly,” she says.

Will you lose water weight? Yes—”but as long as you’re eating nutrient-dense foods and hydrating well, losing water weight is a good thing,” she says. Your body holds on to excess fluid as a way to buffer inflamed tissue, so losing a “whoosh” of water weight means you’ve very likely shed a whoosh of inflammation too. “And once the inflammation goes down, your body is going to be much better able to burn stored fat.” You can literally burn fat like a kid again!

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The Menopause Diet 5-Day Plan to Lose Weight 

Before you start the plan, prep a big pot of Ann Louise’s classic Fat Flush Soup or her Keto Fat Flush Soup to enjoy for lunch all week.  

Coffee is anti-inflammatory, so enjoy it in the morning if you like. Sip unlimited water and herbal tea throughout the day, snack freely on veggie sticks and treat yourself to a square or two of 80 percent dark chocolate if you wish.

Day 1

• Breakfast: Berry Smoothie: Blend 1 serving collagen protein, 1 Tbs. flax or coconut oil, 1/2 cup frozen berries, 1 Tbs. chia or flax seeds, 1 tsp. unsweetened cranberry juice and 1 cup water.
• Lunch: 3 cups Fat Flush Soup with 1 serving collagen protein stirred in. Optional: 2 hard-cooked eggs, steamed asparagus with lemon.
• Dinner: Grilled chicken and veggies with olive oil; optional ½ cup white beans.

Day 2

• Breakfast: Green Smoothie: Blend 1 serving collagen protein, 1 Tbs. flax or coconut oil, 1 cup greens, 1 green apple or pear, 1 Tbs. chia or flaxseeds, 1 tsp. unsweetened cranberry juice and 1 cup water.
• Lunch: 3 cups Fat Flush Soup with collagen. Optional: Jicama and carrot sticks with lime; fruit.
• Dinner: Grilled fish and veggies with olive oil; optional ½ cup quinoa.

Day 3

• Breakfast: Berry Smoothie (see Day 1)
• Lunch: 3 cups Fat Flush Soup with collagen. Optional: Mixed green salad with olive oil vinaigrette.
• Dinner: 3-egg veggie omelet with olive oil; optional ½ baked sweet potato.

Day 4

• Breakfast: Green Smoothie (see Day 2)
• Lunch: 3 cups Fat Flush Soup with collagen. Optional: Small handful almonds or walnuts.
• Dinner: Grilled lean steak and veggies with olive oil; optional ½ baked sweet potato.

Day 5

• Breakfast: Berry Smoothie (see Day 1)
• Lunch: 3 cups Fat Flush Soup with collagen. Optional: 2 hard-cooked eggs, asparagus with lemon.
• Dinner: Bunless burger (chicken, turkey or lean beef) and veggies with olive oil; optional ½ baked sweet potato.

Bottom line on the Menopause Diet 5-Day Plan to Lose Weight

Five days. That’s all it takes to jump-start weight loss and feel more energetic and less achy. This plan works because it doesn’t fight your body—it works with it, giving your hormones and metabolism exactly what they need. Whether you’re slimming down for a special occasion or ready to feel your best, you now have everything you need to get started!

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Billions turn to the Bible for moral guidance. But can the Good Book also offer weight-control and wellness advice? That’s what new bestseller The Biblio Diet is all about. “If we take inspiration from the eating patterns of Biblical heroes like King David, Solomon, Queen Esther and Jesus, we flood our systems with nutrients to steady blood sugar, support metabolism, promote natural weight loss and set us up for long, strong lives,” says coauthor Josh Axe, D.C., DNM. And we get all these benefits without counting calories, cutting food groups or taking pricey meds. Read on for the blessedly simple how-tos. 

Natural medicine that helps everyone—regardless of faith

Axe co-wrote The Biblio Diet with naturopathic expert Jordan Rubin, known as America’s Biblical health coach. They’re founders of Ancient Nutrition, a company focused on regenerative farming and superfood supplements. Together, Axe and Rubin bring decades of nutrition, natural medicine, and health expertise to the plan. Even if you’re not religious, the plan delivers powerful results. “Our book teaches ancient principles of eating and living that work well regardless of your beliefs,” says Rubin, who is also author of The Maker’s Diet.

Rubin adds that the effects are impressive. “We see pain and inflammation reduced in days, plus rapid improvement in energy, brain fog, mood, sleep and more,” he notes. And if extra pounds are a concern, “double-digit weight loss is common in a matter of months.” 

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The Biblio Diet’s main rule: Eat what God intended 

The core of the approach: “Eat what God intended for food,” the experts share. That means filling up on options similar to those from Biblical times and skipping everything else. Yes, ultra-processed fare is out. (Not sure what exactly is ultraprocessed? Click here for easy ways to tell.) “But the Biblio Diet is the only plan I know of that recommends red meat, bread, fat, salt and dairy,” notes Rubin. “You can transform your health while eating delicious food.” 

Which natural foods are actually prioritized in the Bible? Protein (especially fish and beef) and anything that grows in a garden. Also prized: lentils, whole grains, honey, cream, olive oil and tea. Science proves how powerful focusing on options like this can be: In National Institutes of Health testing, adults who switched to unlimited natural foods ate 500 fewer calories a day and burned fat without trying! 

Want even better results? If your budget allows, go for grass-fed meat, wild-caught fish, sourdough and sprouted-grain bread, olive leaf tea, and probiotic-rich yogurt. These premium options are closer to ancient fare and boast nutrients to help you flourish.

One big point of emphasis in the Biblio Diet is the benefits of fruit leaf tea, such as olive leaf tea (yes, olives are technically a fruit!) and raspberry leaf tea. You can get the book’s powerful “Healing Leaves” chapter for free—and get free recipes, interactive tools and more—at TheBiblioDiet.com. You can also learn about Rubin’s Heal The Planet Farms in Tennessee and Missouri.

The Biblio Diet also suggests gentle fasting 

“The Bible talks about both feasting and fasting, emphasizing balance,” says Dr. Axe. To mimic ancient fasts, he suggests eating all of your calories in a set window each day, a simple version of fasting also known as time-restricted eating. Start with a 12-hour window, like 7 AM to 7 PM; experiment to find the shortest window that feels good. 

Mini-fasts help you eat less without fuss. Plus, they activate autophagy, a special metabolic mode that burns cellular waste and damaged cells as fuel. Evidence links this cell-rejuvenating process to better blood sugar, blood pressure, memory, metabolism—and the list goes on. 

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Ready to add exercise? Follow Jesus’ footsteps 

In Biblical times, “donkeys carried baggage and horses were for the rich. Everyone else walked,” says Rubin, noting that Jesus traveled up to 20 miles a day on foot. “Walking is convenient, easy on joints, revs metabolism and helps prevent dozens of diseases.” He says two 15-minute walks a day is a good start. 

To optimize your results, you can also download a free strength-training guide at TheBiblioDiet.com to mirror muscle-strengthening activities of ancient people. 

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Prayer Walks Boost Weight Loss + Inner Peace: One Woman Lost 359 Lbs!

Walking is one of the most powerful exercises both for weight loss and overall health. In addition to its plethora of physical health benefits, walking is an activity you can incorporate into your daily life and personalize to your routine. For instance, implementing prayer on your walk can help the movement feel more purposeful and […]

Biblio Diet success story: Katelyn, 35, lost 31 lbs and ended severe migraines

At this time last year, Katelyn Kellogg’s frequent migraines were so severe, she’d vomit from pain. She also had GI trouble, constant fatigue, depression and a scalp so itchy it woke her up at night. Meanwhile, intense comfort food cravings made weight loss feel impossible. “I kept asking doctors what was happening. I got no answers, just more and more meds that barely helped,” recalls the California mom, 35. “I pleaded with God for help.” 

She found Dr. Axe on Instagram, enrolled in a program at his Health Institute and was sent The Biblio Diet. 

“Seeing the changes I was making connected to the Bible gave me hope this way of doing things would be different,” says Katelyn, who began eating more natural food, swapping diet soda for water and taking 30-minute walks. The results were stunning. “My depression just lifted. People started telling me how happy I looked.” Her itching stopped. So did the migraines; she hasn’t had one since October. Her cravings gone, she shed 31 pounds in four months. “It’s about so much more than weight loss. It’s true healing.” 

This story originally appeared in the February 9, 2026, issue of Woman’s World

Step aside lemon water: There’s a new lemony sip that has people raving on social media about its benefits for weight loss, improved sleep quality and better mood. Yes, we’re talking about lemon balm tea. But can it deliver all the perks that people claim? Is drinking lemon balm for weight loss a smart strategy? We spoke to a dietitian to get the skinny on lemon balm tea, including the real health benefits it can deliver and easy ways to make the sip healthier and more delicious.  

What is lemon balm and how is it used in tea?

“Lemon balm or, Melissa officinalis by its plant name, is an aromatic herb belonging to the mint family of plants. It’s distinguished by its bright, lemony scent and flavor,” says Lena Bakovic, MS, RDN, CNSC, a registered dietitian nutritionist at Live It Up who specializes in weight management. You may have seen people on TikTok making “lemon balm tea” with lemon juice and regular mint; while likely tasty, this is not technically lemon balm tea as it doesn’t contain lemon balm leaves. 

Does lemon balm tea really help with weight loss?

One viral video claimed that lemon balm is 98% more effective at shrinking your waistline than Ozempic. While this does not appear to be true, there are ways that drinking lemon balm tea can support your weight loss journey.  

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“While lemon balm tea does not at this time directly correlate to weight loss management, its possibly positive role pertaining to stress management is somewhat widely recognized as an important influential factor,” Bakovic says. Indeed, the most well-known benefit of drinking lemon balm tea is that it seems to reduce stress. “Lemon balm tea consumption has been recognized for its calming properties, potentially helping to reduce stress levels and promote a relaxed state of mind,” says Bakovic. 

A study in the Journal of Molecular Biochemistry found that when obese adults were enrolled in a stress management program alongside a weight loss program, they lost almost twice as much weight as those who did not participate in the stress management program. This suggests that if lemon balm tea is helping to ease your stress, that can be a powerful tool in supporting a weight loss plan.

What’s more, Bakovic says that lemon balm can also help to improve digestive health and reduce bloating, both of which could also support weight loss.  

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Lemon balm tea recipe for weight loss

How do you make lemon balm tea? A basic lemon balm recipe for weight loss—or rather, to support a weight loss plan—includes:

• Fresh lemon balm leaves or a lemon balm tea bag
• Fresh lemon slices
• Honey
• Water

To make, bring the water to a boil then pour it over the lemon balm leaves or tea bag to steep for a few minutes. If you bruise the leaves slightly beforehand, they will release more flavor. After a few minutes, add some lemon slices (you can squeeze one or two to release the juice) and honey (raw is best) to taste, then sip and enjoy.

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Boost your brew by steeping it longer, adding vitamin C or try matcha

How to boost lemon balm tea with ginger, mint or matcha

Once you have your base lemon balm tea recipe, these tweaks and additions can help further support your weight loss or health goals:

• Fresh mint or basil. “These can offer a more refreshing taste profile,” notes Bakovic. If you’re using a lemon balm tea bag, adding fresh mint can certainly brighten up the flavor of your sip.

• Grated fresh ginger. Many people making lemon balm tea on social media are steeping some grated fresh ginger along with the lemon balm. Not only is ginger a zippy addition to tea that pairs deliciously with citrus, but it can also lower blood sugar and support weight loss, per a review in Critical Reviews in Food Science and Nutrition.

Green tea or matcha. Dropping a green tea bag alongside your lemon balm or stirring in a teaspoon of matcha powder will add some earthiness to the sip (you may need to add more lemon juice and/or honey to balance things out). Plus, research in BMC Complementary and Alternative Medicine found that compounds in green tea increase production of leptin, the hormone that regulates appetite, while a separate review in Phytotherapy Research found that green tea can reduce body weight and waist circumference.

There’s a new fad diet making the rounds on social media: the sugar diet. If it already sounds too good to be true, wait until you hear the details. The sugar diet involves limiting your protein and fat intake while eating foods containing simple sugars, like what’s found in honey, juice and fruit, all day long. It even has proponents like one YouTube user consuming up to 451 grams of sugar per day.

The sugar diet is gaining a lot of attention in part due to its shock factor, being so contrary to the current guidance around healthy eating. But part of the interest it’s generating is because of its purported benefits: Proponents of the sugar diet, like those on Reddit, say it’s helping them drop weight fast without feeling hungry, while giving them steady energy throughout the day. Here’s what a leading dietitian has to say.

Is the sugar diet healthy?

If it seems like adding more sugar to your diet is counterintuitive, it is. But fans of the sugar diet, like fitness influencer Mark Bell, are striving to significantly up their intake. “I’m really going after it with all I’ve got in terms of having juice, fruit and even straight sugar, honey—and just trying to get it in,” he shared in an Instagram post.

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While natural sugars do have some benefits, the extremity of the sugar diet raises red flags for Vanessa Imus, MS, RDN, owner of Integrated Nutrition for Weight Loss in Bothell, Washington. “The ‘sugar diet’ is just another diet trend for people looking to take a more extreme approach to weight loss by adopting an overly restrictive diet,” she says. 

It’s not just the increase in sugar and carb intake that gives Imus pause; it’s also the limit on healthy fats. “People should use caution when following any diet plan that swears off entire food groups or only allows them in very limited amounts, as this often leads to rapid weight regain down the road,” she explains. 

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The sugar diet won’t lead to sustainable weight loss

Yes, the sugar diet could help you lose weight in the short term by creating a calorie deficit (meaning, helping you take in fewer calories than you expend), Imus says. “Greatly reducing fats in the diet helps to lower calorie intake significantly because fats contain 9 calories per gram, over double the amount of calories that carbohydrates or sugars carry (4 calories per gram). This would lead to a calorie reduction and, therefore, weight loss,” she says. 

That said, the sugar diet is unlikely to lead to long-term weight loss, Imus cautions. For one, this type of eating plan—like most extreme eating plans—is likely unsustainable. And once you begin eating more fat again, you may start to regain any weight you lost. 

The lack of emphasis on protein in the sugar diet can be problematic as well. “One of the risks of low protein intake over time is that your body will start to break down muscle tissue to get the protein it needs to fuel vital functions of the body. This can cause your weight loss efforts to backfire down the road, as a reduction in muscle mass can slow down your metabolism,” Imus says. “We also need to sustain muscle mass for strength and balance, which is especially important with aging,” she adds.

It could cause health problems, too

Some final concerns: The low-fat sugar diet could set you up for nutritional deficiencies, especially with fat-soluble vitamins like A, D, E and K (which need fat to be absorbed), Imus says. 

The high intake of simple sugars and carbs may also lead to the overgrowth of a yeast called candida, which could lead to GI issues like bloating and stomach pain, she says. Plus, studies have linked high-sugar diets to numerous health problems, including weight gain, type 2 diabetes and heart disease, as well as anxiety and depression. 

Can adding more sugar to your diet ever be healthy?

While Imus doesn’t recommend the sugar diet, she acknowledges that there may be some benefits to eating natural sugars like those found in whole fruits throughout the day. 

“Including natural sources of sugar like fruit in the diet can be a great way to fuel your workouts, satisfy your sweet cravings or take in a great source of antioxidants and fiber-rich carbohydrates,” she says. “Even small amounts of added sugar can be part of a healthy diet, and some athletes find it necessary to fuel their endurance events.” 

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Eat Like a Bear to Lose Weight? The 200 + Women Who’ve Lost 100 + pounds on the Plan Say ‘You Bet!’

The couldn't-be-easier plan that is working weight-loss wonders for women over 50

How much sugar is too much?

Still, it’s best to keep added sugar to below 6 tsp. (about 25 grams) per day to minimize the risk of issues like heart disease and diabetes, according to the American Heart Association. Added sugars are typically called out on nutrition labels; these refer to sugar that’s added to a food in the cooking or preparation process, whereas natural sugars are found naturally in whole foods like produce and dairy. 

Imus also notes that people with preexisting conditions, especially diabetes, should be careful when changing their carbohydrate and sugar intake. In these cases, aim to work with a physician or dietitian before switching up your usual diet and eating more sugar.

The internet is going wild for a drive thru–inspired recipe that tastes like cheating, but helps women slim down like crazy. Dubbed the ‘Big Mac’ salad, it features all-beef patties, special sauce, lettuce, cheese…you get the yummy idea. Keto bloggers, Paleo dieters, even Weight Watchers have versions. But who’s burning fat fastest? We’re pretty sure it’s fans of EatLikeABear.com, most of whom are women over age 50. “If there’s one thing McDonald’s knows, it’s how to tempt our taste buds,” says site creator Amanda Rose, PhD, down 140 pounds herself. Rose, 53, tried a Big Mac salad for weight loss as she got bored of same-old salads; her followers soon embraced the idea. They eat thousands of Big Mac salads for weight loss a day—all while reversing age-related diseases and shedding up to 30 pounds in two weeks. Says Rose: “We’re using McDonald’s flavor expertise to meet our health goals!”

What is the Eat Like a Bear diet?

The gist of how Rose and her Bears use the Big Mac salad to transform: They eat just one huge meal a day and then ‘hibernate’ the rest of the time, allowing their bodies to live off stored fat. To maximize fat loss and hunger control, they stick to low-carb fare.

Why does it work so well? Well, even a jumbo 1,500-calorie meal has less fuel than most of us burn off. On top of that, the technique — which scientists call “time-restricted eating” or TRE — triggers biochemical changes that speed away inflammation, flush pounds of water weight and allow for intense healing. (And TRE, or intermittent fasting, is even more effective as we age.)

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Another big key is that both frequent sittings and high-carb foods spur the production of insulin, “the main hormone responsible for all weight gain,” notes mega-selling Obesity Code author Jason Fung, MD. Not only does excess insulin drive intense urges to eat but “when insulin is high, we only store fat, we don’t burn it.” As you reduce carbs and meal frequency, insulin goes down “and weight goes down automatically.”

Learn more: Eat Like a Bear to Lose Weight? The 200 + Women Who’ve Lost 100 + pounds on the Plan Say ‘You Bet!’

How Big Mac salads spur weight loss

Rose was carrying 280 pounds when she heard buzz about eating one meal a day and set out to try it. As her body adjusted, she experimented. “I decided to have a ridiculously big salad as my meal each day, and one key was figuring out how to make it extremely satisfying,” she shares. Big Mac flavors ended up being a very good idea. (Or consider pizza skillets, another Eat Like a Bear favorite.)

1. Iceberg lettuce heats up metabolism

“Iceberg gets a bad rap, but it lets you literally stuff yourself for under 100 calories,” says Rose. Plus, one head — the amount used in Rose’s typical salad — has half the calories of top-selling energy bars and (surprise!) more protein and exponentially more metabolism-revving nutrients like fiber and vitamin C. It’s a strategy borrowed from the volumetrics diet, where you load up on nutrient-rich foods that are lower in calories to keep your belly full and satisfied.

2. Pickles boost fat burn even more

They’re made with vinegar, a great source of acetic acid, which kills appetite and revs fat burn by up to 400%, per Japanese research.

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3. Protein breaks down existing fat stores

Beef is an amazing source of CLA, a fatty acid linked to faster weight loss. It “speeds the breakdown of stored fatty acids so they can be used to build new muscle tissue,” notes Ronald Klatz, MD, of the American Academy of Anti-Aging Medicine. We end up instantly burning fat to make muscle, which not only makes us firmer but also raises metabolism permanently. (Plus, it wards off age-related muscle loss, or sarcopenia.)

4. Dressing staves off hunger

Yes, full-fat dressing is a high-calorie food. But unlike low-cal carbs that drive hunger, “the calories from a rich dressing help us feel satisfied and bring the meal to an end,” says Rose. Studies back her up, showing full-fat options turn off hunger sooner and for about 4 hours longer than a low-fat alternative. “The dressing tastes good. And it would be difficult to overstate how delicious this Big Mac–style salad is. That’s another reason it’s so satisfying.”

Big Mac salad for weight loss success: Marilee Evans, 52

Not long ago, doctors told Marilee Evans her liver was so clogged with fat, it had begun to fail. “Weight loss was the only treatment,” recalls the Utah school secretary, 52. She didn’t want gastric bypass, but couldn’t seem to break her daily drive-thru habit. Marilee’s sister Debie suggested Eat Like a Bear’s approach. “I said, ‘Oh, heck no. I’m not eating only salad,’” Marilee admits. So Debie bought ingredients and cooked for her. “That’s how I had my first Big Mac salad.”

Marilee’s reaction? “For years, fast food was my comfort food. This version is still very comforting.” And it’s so satisfying, it helped her adapt to eating one meal a day. By month’s end, she was down 27 pounds. Continuing her journey, Marilee added in hot low-carb meals—usually at midday at work—but also tucked into Big Mac salad regularly. “Sometimes I’d even pack dressing in a jar, get a bunless double cheeseburger and salad from a burger joint and make a Big Mac salad on the fly!”

Can Marilee stick with this lifestyle long-term? “Oh, yes,” she says. At night, “I sip tea and keep busy with sewing and projects. It’s a new routine and not a struggle at all.” Her liver tests are normal now. And she’s down from a size 24 to an 8. “I am healthier than I’ve ever been.” She urges everyone: “Start with one salad and see what it can do for you!”

Big Mac salad for weight loss before & after: Bobbi Rongstad, 65

When Bobbi Rongstad heard about “eating like a bear,” she was out of shape and struggling to keep up with friends, family and her garden. “I didn’t want to sit in a chair the rest of my life,” says the Wisconsin grandmother. So she tried a free three-day challenge, stumbling on the recipe for Big Mac salad. To her surprise, “it felt like an indulgence, not diet food.” It also staved off hunger for a long time. Pounds flew off. In mere weeks, she was under 200 pounds for the first time in decades. Soon, her prediabetes and high cholesterol disappeared. Now down 70 pounds, Bobbi still alternates between the trendy salad and other low-carb meals. “It took a long time to find a way of eating that feels sustainable. I’m so glad I kept trying!”

How to make a Big Mac salad for weight loss

For maximum weight loss, enjoy this trendy salad the Eat Like a Bear way. To start, choose a daily “eating window” during which you’ll have your salad and any other natural, low-carb fare you like. Most Bears have a single hour-long meal that’s packed with nutrients and at least 1,200 calories. (But you can begin with a longer window.) Learn more at EatLikeABear.com.

Ingredients:

• 1 head iceberg lettuce
• Dill pickles
• Onion
• Tomato
• ½ lb. ground beef or 2 premade all-beef burgers
• ¼ cup yogurt
• ¼ cup mayo
• 2 Tbs. chopped dill pickle
• 1 Tbs. pickle juice
• 1 Tbs. mustard
• ½ tsp. seasoned salt
• Stevia to taste
• Cheese, sesame seeds, bacon or any low-carb toppings

Instructions:

1. Chop head of iceberg lettuce. In a large mixing bowl, combine with as many dill pickles, onion and tomato as desired. (You’re aiming for volume!)
2. In a skillet, brown ground beef or burgers.
3. In a separate bowl, combine yogurt, mayo, chopped dill pickle, pickle juice, mustard, seasoned salt and stevia to taste.
4. Add meat to mixing bowl with veggies. Add as much of the sauce as desired, then pile on any other toppings and toss.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine, Woman’s World.

Wanna make extra pounds disappear at top speed? Then you might want to cleanse your liver. An estimated 70 percent of us have buildup and inflammation clogging the organ—and it can seriously slow our ability to get lean. “The liver is the body’s top fat-burning organ,” explains Cornell-trained nutrition expert Amy Shah, MD. “When you clear it out, you make it much easier for your body to burn fat.” A Harvard-led team even found that folks using a special diet for fatty liver were able to lose weight up to eight times faster than other dieters.

The approach certainly gave Georgia grandmother Tracye Craven, 65, a boost. “I no longer have to work so hard to get the scale to move,” she shares. “I’ve lost 62 pounds so far!” Keep reading to learn why a diet for a fatty liver might help you.

What causes fatty liver?

Our livers not only help us burn fat, they also help us store fat. That’s especially true when it comes to sugar and flour. An average person eats about 300 pounds of sugar and flour a year—and any bit of it not used as immediate fuel is converted to fat in the liver. And when it can’t push fat out for storage fast enough, “fat gets trapped,” says Dr. Shah. It causes the organ to become sluggish and inflamed.

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Dr. Shah says most of us don’t realize we have liver buildup, since it’s easy to blame symptoms (like weight gain and fatigue) on unhealthy lifestyle choices or aging. That was true for Tracye. At her annual physical in 2024, already prediabetic, tests showed her liver enzymes were concerning—a sign of a fatty liver. Scans later confirmed it.

“I was also diagnosed with obesity, high cholesterol, high blood pressure and pancreatitis,” she recalls. “The doctor tried to give me new medications, but I didn’t want to take handfuls of pills.” She vowed to turn things around on her own. The doctor offered this advice: “Stay away from fast food and processed food.”

Diet for fatty liver success: How Tracye lost 62 lbs

Right away, Tracye began taking her doctor’s advice. For more guidance and structure, she turned to MyFitnessPal, a free app that lets you track everything from calories and protein to vitamins and added sugar. “They have nutrition and exercise tutorials that gave me a better idea of what would be good for me,” she says. She experimented. Little by little, her diet began to resemble one that may be the very best way to restore liver function and shrink your waist.

The magic of going green

Anyone who follows Tracye’s lead and replaces processed junk with natural options will end up with an eating pattern similar to the Mediterranean Diet that’s proven to keep your liver healthy. And adding polyphenol-rich foods like the spinach, onion and broccoli that Tracye made every day staples, makes it even better. Scientists call it a “Green Mediterranean Diet,” or GMD.

GMD was created by researchers who suspected the high level of polyphenol antioxidants in Mediterranean fare triggers many of the diet’s benefits. They added extra polyphenols (from sources like green tea, green veggies and walnuts) to see what would happen. Spoiler alert: It worked wonders.

Clinical tests show that a GMD makes liver fat deposits disappear twice as fast as a standard Mediterranean diet and three times faster than traditional healthy-eating guidelines. In the same study, a GMD made excess weight melt eight times faster than traditional diets. And as your liver burns fuel more freely, “you feel more energized and vibrant,” promises Dr. Shah.

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Tracye’s bonus ‘skinny liver’ hack

MyFitnessPal turned Tracye on to the potential benefits of intermittent fasting. To try it, she started pushing her first meal of the day to 9 am and eating nothing after 7 pm. A longer break from food makes it easier for the body to burn off blood sugar and dig into fat stores for fuel. “It also gives your liver time to detox and regenerate,” says Dr. Shah.

Proof it works: Among liver patients, those who used an intermittent-fasting pattern like Tracye lost significantly more body fat and liver fat than those on the exact same low-sugar diet with no time restriction. And separate research has found intermittent fasting may lower liver fat by 30 percent in 12 weeks, working better than traditional treatment for many.

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How a diet for fatty liver kept Tracye satisfied

Back when Tracye started her journey, she had a weak metabolism and got off to a fairly slow start, losing just 2 pounds that first month. “But I was less bloated, more energized and sleeping better at night.” So she kept at it.

As Tracye made progress, she’d scour her food logs for clues to boost results. One big discovery: Healthy fats from options like olive oil, nuts and omega–3–rich salmon “made me more satisfied, and my cravings subsided,” she shares. Studies confirm that good fats improve hunger hormones and boost metabolism. They’ve even been shown to reduce liver fat!

“They seemed to make my weight loss quicker and easier.” Tracye has since splurged on MyFitnessPal Premium, which analyzes her logs for her, telling her the best (and worst!) foods specifically for her body.

Tracye healed her fatty liver

“My metabolism is humming again,” says Tracye, who does a few 30-minute workouts each week. “I’m not always tired anymore. It’s like my blood is flowing better and I’m more alive.” While many women find it harder to lose the closer they get to their goals, Tracye says, “it’s gotten easier for me. My metabolism is so much better. My body is doing a lot of the work for me.”

Her liver, in particular, has improved a great deal thanks to her diet and exercise routine. “They recently did new liver scans, and they’re all normal now,” she shares. “My cholesterol is perfect. I’m no longer prediabetic. All of my blood work is good. I started this last year, hoping to be healthy before I turned 65. I’ve hit my goal!”

Get started on a green diet for a fatty liver

To eat a healthy Green Mediterranean diet, start building meals with colorful produce, herbs/spices, a little healthy fat, optional fiber-rich starch and a serving of protein. Go for plant protein like beans or quinoa once a day; limit red meat. Drink 3 to 4 cups of green tea daily. Enjoy a green smoothie (recipe below) with walnuts daily. To enhance results, track food intake and consume all calories in a 10-hour window, such as between 9 am and 7 pm.

Sample breakfast: Top brown rice cakes or whole-grain crackers with avocado, egg and seasoning; add colorful fruit and/or veggies on the side.

Sample lunch: Pair a serving of chickpeas with lots of roasted and/or raw veggies, some toasted nuts or cheese and olive oil vinaigrette.

Sample dinner: Using lots of your favorite spice blend, cook up any protein; add olive oil-roasted potatoes and veggies.

Green smoothie for liver health

Scientists use drinks like this to add lots of liver-healing, fat-fighting polyphenols to a Mediterranean diet.

Ingredients:

• 11⁄2 cups frozen berries or banana
• 2 kiwi fruit, peeled/diced
• 2 handfuls of baby spinach
• 1 cup almond milk
• 1⁄2 cup Greek yogurt
• 1 serving spirulina or green superfood powder
• 1⁄4 cup walnuts

Instructions:

Blitz all ingredients in a blender until smooth. Enjoy as a snack. Serves 1.

Additional reporting by Cailey Griffin

If you’re looking for sustainable diets that help melt away fat, foods that are high in protein or fiber usually make the list, along with fresh fruits and vegetables packed with essential nutrients. However, when it comes to structuring an overall eating plan, items lower in carbs and unhealthy fats can also be beneficial. But when it comes to a low-fat vs a low-carb diet, one helps you lose more weight? We turned to experts to break down the research and determine what actually works. 

Low-fat vs. low-carb diet: Key differences 

A low-carb diet focuses on limiting foods high in carbohydrates, such as starchy foods (potatoes, grains and legumes), certain types of fruits and starchy vegetables and added sugars. While different approaches have varying levels of carbohydrate restriction, the most common one limits carbs to 20 grams or less per day, explains Ali Chappell, MS, PhD, founder and CEO of Lilli Health. “The purpose is to lower insulin levels, allowing the body to burn fat for energy,” she says. 

Conversely, a low-fat diet limits foods high in fat, such as oils, butter, full-fat dairy products and fatty animal proteins. Chappell notes that this type of eating pattern includes lean proteins, whole grains, beans, fruits, vegetables and low-fat dairy. It’s often used to help lower calorie intake, but can be difficult to sustain since fat is essential for fullness, hormone production and healthy skin and hair, she says. 

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Is a low-fat or low-carb diet better for weight loss?

The good news is that both low-carb and low-fat diets can lead to quick weight loss, largely because they reduce your overall calorie intake. However, Carrie Lupoli, nutritionist, founder and behavior specialist at Disruptive Nutrition, says neither approach tends to be effective for the long term. 

“Typically, these diets tout eating fewer highly-processed foods, which is great, but the problem is that neither teaches you how to fuel your body correctly, which isn’t sustainable,” says Lupoli. Instead, she recommends a balanced diet that incorporates protein, carbs and healthy fats (such as olive oil, nuts and seeds).

That said, both low-carb and low-fat diets offer certain benefits for weight loss and your overall health. Below we reveal what makes each stand out.

Benefits of a low-carb diet

Diets are as individual as the people who follow them. Ultimately, it comes down to consistency and sustainability, notes Heather Snead, certified nutritionist and expert at Live Conscious. Here’s how a low-carb diet can help with weight loss: 

It controls appetite

Diets high in protein and fat can help you feel fuller for longer because they trigger the release of satiety hormones, while also reducing levels of the hunger hormone ghrelin, explains Snead. Unlike carbs, healthy fats and protein help you feel fuller, making it easier to eat less without strict portion control.

It stabilizes blood sugar

Reducing your carb intake helps minimize sharp spikes in blood glucose and insulin. “Maintaining more stable blood sugar levels throughout the day can lead to fewer energy crashes, reduced cravings (especially for sugar and refined carbs), improved mood and better control over hunger and overeating,” says Snead.

A lower-carb diet can also improve insulin sensitivity, meaning the body becomes more effective at using insulin to transport glucose into cells. Snead adds that this can help prevent excess glucose from being stored as fat, which supports a healthier metabolism.

It burns more fat

Cutting back on carbs often eliminates added sugars and starches found in many foods, which can lead to noticeable weight loss early on. On stricter plans like the keto diet, the body may enter a metabolic state called ketosis, where it burns fat for fuel instead of glucose. According to Snead, this can boost fat loss efficiency.

Benefits of a low-fat diet

The same rules apply to a low-fat diet in terms of consistency, but the benefits differ for weight loss. These include: 

It lowers your calorie intake 

Fat has nine calories per gram, compared to four calories per gram for carbs and protein. “By simply monitoring and intentionally choosing lower-fat foods, you can reduce your fat intake and lower your overall calorie consumption, which can contribute to weight loss,” says Snead. 

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It improves heart health

Foods in a low-fat diet tend to be higher in fiber and are often linked to improved heart health, including better cholesterol and a reduced risk of heart disease. In addition to these benefits, “fiber supports weight loss by promoting feelings of fullness and aiding in healthy digestion, helping to control appetite and improve digestion,” says Snead.

It revs your metabolism 

Chappell says a low-fat diet encourages a higher intake of fruits, veggies and fiber, which provides essential vitamins, minerals and antioxidants. These nutrients help optimize metabolism, boost energy levels, and promote healthy digestion—all of which contribute to more effective weight management.

The bottom line on low-fat vs. low-carb diets

It’s important to note that weight loss is personal and the structure of these diets may not work for everyone. “Factors like genetics, daily routine, stress levels, gut health and personal food preferences all play a role,” says Snead. 

Also, both low-carb and low-fat diets can become unhealthy if they rely heavily on processed foods, such as those high in saturated fats and fatty proteins or loaded with added sugars and refined carbohydrates. Experts recommend focusing on whole, nutrient-dense foods, which are essential for supporting both weight loss and overall health.

I first started dieting at age 9 after an unkind comment from a boy about my weight. By age 30, I had already tried every diet and weight loss pill you can think of. The military diet, the cabbage soup diet, juicing, fasting, keto, exercise, Ozempic…the list goes on. I even tried a gastric balloon in 2020, which helped me lose 60 pounds before I gained it all back in just two months. It was late 2023 and I was at my highest weight ever: 244 pounds on my 5’6” frame. What’s more, I had a back problem due to my weight, was pre-diabetic and was in pain all the time. I was desperate for a solution that would free me from the pain and curb my emotional eating—and that’s when I discovered endoscopic sleeve gastroplasty (ESG).

Why I chose ESG weight loss over surgery

While talking to a friend about how diet and exercise had never been enough to help me lose weight and keep it off, she mentioned that she had undergone endoscopic sleeve gastroplasty, where doctors sewed her stomach to make it smaller. Intrigued, I immediately started making phone calls and trying to schedule appointments to get a price for the weight loss procedure, which turned out to be much more difficult than I had thought. 

Then one day, an ad for Bariendo popped up on my phone and I clicked it. The price was right there on the website (it’s not covered by insurance and currently costs $11,995), and their questionnaire revealed I was a candidate for ESG for weight loss. Because it’s minimally invasive and not a surgical procedure, I knew it wouldn’t be painful. I called and made an appointment to get the procedure six days later, hoping this would finally be my solution for long-term weight loss. 

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Weight Loss

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What the ESG procedure was really like

I was told not to eat for two to three days prior to the appointment, so I began a liquid diet almost immediately. On the day I arrived, I was prepped and they explained the FDA-approved procedure. Then I went to sleep under general anesthesia, and when I woke up, I felt like I had eaten a whole meal. I went back to my hotel and the next day I was ready to drive home to Tampa from Miami.

How endoscopic sleeve gastroplasty works 

“We like to say at Bariendo that ESG is like ‘LASIK for weight loss,’” shares Christopher C. Thompson, MD, a Harvard Medical School professor, co-founder of Bariendo and the inventor of ESG Stomach Tightening. “Like LASIK, Bariendo’s ESG is fast—taking about 60 minutes—and you go home the same day. With the patient under anesthesia, a physician inserts a small device through the mouth and into the stomach. Using this tool, physicians place seven to eight internal stitches to reduce the stomach’s volume by about 70 percent.” 

This reduction in stomach volume is the key to weight loss. “Patients feel full sooner and stay full longer between meals, leading to dramatic weight loss,” Dr. Thompson says. “With a stomach reduced to three to five times its original size, ESG Stomach Tightening has been shown to significantly improve three key areas: cognitive restraint, emotional eating and uncontrolled eating.” Typically, patients must have a body mass index (BMI) of at least 30 to qualify for the procedure.

“It’s a powerful option for individuals who want a medical solution to weight loss but don’t want to undergo bariatric surgery, with its higher risks and longer recovery time,” Dr. Thompson adds. “And unlike GLP-1 drugs, where patients often regain weight after stopping the medication, ESG patients don’t see the rebound weight gain that people stopping medications do.” In all, Dr. Thompson says that people lose an average of 18 to 20 percent of their body weight.

Challenges during recovery: what you should know

After the procedure, the biggest issue I dealt with was cramps. They were about half as intense as period cramps, but they were more constant and went on for about two weeks. It was hard to sleep—the cramps woke me up multiple times during the night—but they did eventually go away.

For the first 45 days after the procedure, you are on a liquid diet. It sounded miserable, but I soon realized it wasn’t actually hard. I would drink an ounce of protein mixed with water and feel like I ate an entire burger. 

But it wasn’t all smooth sailing. At one point, I got dehydrated because I couldn’t fit much water in my stomach. I wasn’t doing so well, so Bariendo sent IV fluids to my home and a nurse to administer them. Thankfully, after that, I was back to normal and made it a point to prioritize water and occasionally squeeze in some protein. I lost 45 pounds in those first 45 days.

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I realized I felt full on less food

The first time I ate solid food again, I went straight for the chips. But after 45 days of liquids, they tasted like gasoline. So I had one ounce of chicken and felt like I had eaten a whole pizza. At first, I could only eat about half a cup of food for a meal. My stomach did stretch a little over time, which I would test by trying to eat pizza. Not long after my endoscopic sleeve gastroplasty, I could only eat about a third of a slice. But after a month of eating solid food again, I was up to half a slice. 

Because I struggled with food addiction, endoscopic sleeve gastroplasty helped me enjoy the foods I love—but in small, manageable portions that don’t derail my weight loss goals. At the time, I was still dealing with back issues, so I wasn’t able to exercise. The fact that I was able to lose weight even when I couldn’t be active was encouraging.

How ESG helped me lose over 100 pounds

As I continued to learn how to adapt to my new, smaller stomach size while still getting all the nutrients I need, I realized that I had to prioritize protein and liquids. For the next couple months, I lost a pound every two days, which eventually slowed to about a pound a week. Finally, I stepped on the scale and it read 128 pounds, about a year after having the procedure. 

Now I’m in maintenance mode to maintain my results. I wake up and drink half a bottle of water, then the rest 45 minutes later. I usually don’t eat solid food until around 2 pm, which is typically a cup of protein like chicken and fruit. Then, 45 minutes after that, I’ll have more to drink, then a small dinner around 6 or 7 pm. 

Since the ESG procedure, I have to make choices of whether something is for pleasure or fuel because of the limited space in my stomach. It’s taught me to prioritize healthier options to keep my body properly fueled. The best part? I’m no longer pre-diabetic—and I’m never going back!

As told to Alyssa Sybertz