Successful Weight Loss with a High-Protein Diet Only
Sharing Weight Loss Tips Through Social Media
A woman in her twenties, who mainly ate high-calorie foods such as burgers, potato chips, and bread, reportedly lost 45kg in just one year through diet alone, without surgery or medication.
The UK’s Daily Mail recently reported that Melanie Koz, a 21-year-old nurse from Canada, reduced her weight from 114kg to 69kg. Her TikTok video comparing her before-and-after transformation has garnered over 2.4 million views.
The Secret: A High-Protein Breakfast Every Morning - Greek Yogurt with Honey and Fruit
Koz attributed her dramatic weight loss to a “high-protein breakfast every morning.” She explained that for a year, she ate nonfat Greek yogurt with honey and fruit every morning. Greek yogurt is known as a diet-friendly food, rich in protein and calcium while low in fat. She said, “Eating yogurt in the morning kept me full for a long time, so I didn’t need snacks,” and added, “Protein also helped me build a firmer body.”
In the past, Koz tried to lose weight through intense exercise alone but failed repeatedly. During her nursing education, she took a nutrition class, realized the importance of diet, and began to overhaul her eating habits. She gave up cheeseburgers and potato chips, which she often ate to relieve stress, and restructured her diet to include beans, cottage cheese, high-protein yogurt, and protein ice cream. For pizza, she used a crust made with kidney beans and nonfat yogurt, and for dessert, she chose options made with collagen and protein powder instead of chocolate.
She did not push herself too hard with exercise at first, starting with walking on a treadmill at home. Later, she gradually increased her physical activity by adding simple strength training at the gym.
A woman who ate nonfat Greek yogurt with honey and fruit every morning for a year lost 45kg in one year. Photo by Pixabay
Koz now shares her weight loss journey on social media, connecting with others who have similar concerns. She said, “I know well the feeling of being frustrated and wishing for a different body,” and added, “I hope my experience can give someone hope.”
Experts have long emphasized the importance of protein intake in the morning. Consuming enough protein at breakfast helps maintain satiety for longer, reduces overeating at the next meal, and aids in blood sugar control. A study from Waseda University in Japan also found that those who consumed protein in the morning experienced greater muscle growth than those who consumed it in the evening.
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