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How Many Times a Day Should You Eat to Gain Muscle and Lose Fat? If you train hard and regularly, eating 3–4 meals a day helps you gain muscle more easily than 1–2 meals. One meal a day isn’t magic — it’s about what and how much you eat over 24 hours. Focus on high-protein meals and healthy fats. Train consistently, eat smart, and you’ll build muscle and lose fat at the same time. #BuildMuscle #LoseFat #FitnessTips #MealTiming #HighProtein #CleanCarbs #HealthyFats #WorkoutFuel #MuscleAndFatLoss #EatForResults

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Send us a message with this link, we would love to hear from you. Standard message rates may apply. (https://www.buzzsprout.com/twilio/text_messages/2346940/open_sms) Summary In this episode, Ed Delesky, MD, and Nicole Aruffo, RN, discuss the impact of GLP-1 medications on lean body mass and muscle mass during weight loss. They explore definitions of lean body mass and skeletal muscle mass, the effects of weight loss medications on muscle physiology, and strategies to preserve muscle mass through diet and exercise. The conversation emphasizes the importance of understanding muscle quality and the potential risks of sarcopenia, particularly in vulnerable populations. The episode concludes with practical advice for maintaining muscle health while using weight loss medications. Takeaways GLP-1 medications can impact muscle mass during weight loss. Lean body mass includes all tissues except fat. Skeletal muscle mass is crucial for strength and metabolism. Different studies show varying impacts of GLP-1 on muscle mass. Weight loss can lead to reduced resting energy expenditure. Muscle quality is an important factor in health outcomes. Sarcopenia may be concern for older adults on weight loss medications. Increasing protein intake can help preserve muscle mass. Resistance training is essential for maintaining muscle strength. Consult your doctor for personalized dietary and exercise advice. Keywords weight loss, GLP-1 medications, muscle mass, lean body mass, obesity, health, nutrition, exercise, patient education, diabetes, zepbound, wegovy, ozempic, mounjaro Support the show (https://buymeacoffee.com/yourcheckup) Production and Content: Edward Delesky, MD & Nicole Aruffo, RN Artwork: Olivia Pawlowski

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EP 7/15: Full Day of Eating for Fat Loss – 1,800 Calories! 🥗🍳 Here’s a 1,800-calorie fat loss diet plan with simple, home-style meals: BREAKFAST, MORNING SNACK, LUNCH, EVENING SNACK & DINNER.👇 🍽️ BREAKFAST – Bread, Peanut Butter, Eggs & Egg Whites (420 kcal) Carbs: 28g | Protein: 31g | Fat: 19g • 50g Whole Wheat Bread – 118 kcal • 25g MyFitness Peanut butter– 159 kcal • 1 Egg – 72 kcal • 5 Egg Whites – 68 kcal 🥤 MORNING SNACK – Watermelon, Nuts & Chia Seeds (240 kcal) Carbs: 28g | Protein: 6g | Fat: 14g • 300g Watermelon – 90 kcal • 10g Walnuts – 65 kcal • 5g Almonds – 29 kcal • 10g Chia Seeds – 53 kcal 🍛 LUNCH – Rice, Chicken & Veggies (510 kcal) Carbs: 63g | Protein: 42g | Fat: 10g • 50g Uncooked White Rice – 175 kcal • 150g Chicken Breast – 165 kcal • 7.5ml Oil – 62 kcal • 100g Carrot – 41 kcal • 200g Cucumber – 30 kcal 📌 Note: The rice is measured uncooked for accuracy. You can eat the carrots raw or boiled. The chicken can be grilled or cooked with minimal oil for a lean option. 🥭 EVENING SNACK – 1 Medium Mango (132 kcal) Carbs: 29g | Protein: 2g | Fat: 1g • 220g Mango 🍗 DINNER – Same as Lunch (510 kcal) Carbs: 63g | Protein: 42g | Fat: 10g 📌 Note: For simplicity, dinner is the same as lunch. You can prep the full meal in advance and split it into two servings. TOTAL FOR THE DAY: 1,800 kcal ✔️ Carbs: 211g | ✔️ Protein: 123g | ✔️ Fat: 54g ⚠️ DISCLAIMER & GUIDELINES: • These calorie and macro values are approximate and may vary depending on ingredients and cooking methods. • This is just a sample plan. You can tweak it based on your goals and food preferences. • Mix and match meals from other episodes to create your own custom meal plan. • Everyone’s body is different—what works for one may not work for another. • Please consult a certified nutritionist or dietitian if you have any medical conditions or allergies.

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Are you overweight / obese? Do you want to lose your body fat? Do you want to lose weight fast and in healthy way? If you cant follow any particular diet / tired of those boring diet plan and /or you have tried everything for losing weight and nothing is working..Then this is for you.... Best Way To lose extra fat from body: Intermittent Fasting. For most people, the word fasting brings up the notion of prolonged periods without food or maybe even drink. Some people fast periodically for religious reasons or medical necessity (say, before a procedure). But a new type of diet has people fasting to lose weight, improve health, live longer (and healthier), boost mental clarity, and more. How Intermittent Fasting Affects Your Hormones Body fat is the body's way of storing energy (calories). When we don't eat anything, the body changes several things to make the stored energy more accessible. Here are some of the things that change in your metabolism when you fast: Insulin: Insulin increases when we eat. When we fast, insulin decreases dramatically (4). Lower levels of insulin facilitate fat burning. Human growth hormone (HGH): Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold (5, 6). Growth hormone is a hormone that can aid fat loss and muscle gain, among other things (7, 8, 9). Norepinephrine (noradrenaline): The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy (10, 11). Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning. BOTTOM LINE: Short-term fasting leads to several changes in the body that make fat burning easier. This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism. Intermittent Fasting Helps You Reduce Calories and Lose Weight The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories. All that being said, the benefits of intermittent fasting go way beyond just weight loss. It also has numerous benefits for metabolic health, and may even help prevent chronic disease and expand lifespan (15, 16). BOTTOM LINE: Intermittent fasting is a convenient way to restrict calories without consciously trying to eat less. Many studies show that it can help you lose weight and belly fat. Intermittent Fasting May Help You Hold on to Muscle When Dieting One of the worst side effects of dieting, is that the body tends to burn muscle as well as fat (17). In my opinion, one of the main benefits of intermittent fasting is the simplicity of it. I personally do the 16/8 method, where I only eat during a certain "feeding window" each day. Instead of eating 3+ meals per day, I eat only 2, which makes it a lot easier and simpler to maintain my healthy lifestyle. The single best "diet" for you is the one you can stick to in the long run. If intermittent fasting makes it easier for you to stick to a healthy diet, then this has obvious benefits for long-term health and weight maintenance. How to Succeed With an Intermittent Fasting Protocol Food quality: The foods you eat are still important. Try to eat mostly whole, single ingredient foods. Calories: Calories still count. Try to eat "normally" during the non-fasting periods, not so much that you compensate for the calories you missed by fasting. Consistency: Same as with any other weight loss method, you need to stick with it for an extended period of time if you want it to work. Patience: It can take your body some time to adapt to an intermittent fasting protocol. Try to be consistent with your meal schedule and it will get easier. Most of the popular intermittent fasting protocols also recommend strength training. This is very important if you want to burn mostly body fat while holding on to muscle. In the beginning, calorie counting is generally not required with intermittent fasting. However, if your weight loss stalls then calorie counting can be a useful tool. BOTTOM LINE: With intermittent fasting, you still need to eat healthy and maintain a calorie deficit if you want to lose weight. Being consistent is absolutely crucial, and strength training is important. At the end of the day, intermittent fasting is a very useful tool to lose weight. WHO SHOULDN’T TRY INTERMITTENT FASTING? Do not attempt fasting if you’ve had an eating disorder or signs of disordered eating, which include (but aren’t limited to) binge eating, food obsession, misuse of laxatives and extreme food restriction. If you’re pregnant or breast feeding, you should not attempt intermittent fasting. Anyone being treated for diabetes (with medications) as well as anyone with cancer and those with a compromised immune system should also avoid intermittent fasting (or speak to their doctor before trying it).

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Switch between GLP-1 Agonists Ozempic (semaglutide) to Mounjaro (tirzepatide) Trulicity (Dulaglutide) to Mounjaro Trulicity to Ozempic Rybelsus to Mounjaro Link Guidelines - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7566932/

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Welcome to my 7-Day PCOS/PCOD Diet and Weight Loss Series! 🌸 If you're struggling with: ✔️ Irregular periods ✔️ Belly fat ✔️ Hormonal imbalance ✔️ PCOD/PCOS-related weight gain ✔️ Stress and mood swings PCOS weight loss diet plan PCOD natural treatment 7-day Indian PCOS diet PCOS friendly meal plan Hormonal imbalance food plan PCOS belly fat reduction Indian home remedies for PCOD Weight loss with hormonal imbalance This series is for YOU! 🫶 In this video, I’ll be sharing a practical, simple, and budget-friendly Day 1 meal plan that you can follow at home. All meals are designed to help balance hormones, improve metabolism, reduce cravings, and support weight loss — all while managing PCOD/PCOS naturally. 💪🌿 🔔 Subscribe and turn on notifications so you don’t miss the next 6 days! 📌 Series Includes: - Day-wise Diet Plan (Breakfast, Lunch, Dinner, Snacks) - Home-based tips for hormone balance - Indian meal options 💬 Drop your questions or share your PCOS journey in the comments. Let’s support each other! 💕 #PCOS #PCOD #WeightLoss #7DayChallenge #NaturalHealing.

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