Melanie Koz from Canada lost almost half her weight reaching 69 kilos, while showcasing her incredible transformation on social media (Pic: Instagram)
A 21-year-old nurse shed 44 kilograms of weight without using any weight loss medication and completely relied on the protein-heavy breakfast she ate every day as a key driver of her life-changing fat loss. Melanie Koz from Canada lost almost half her weight, reaching 69 kilos, while showcasing her incredible transformation on social media.
Melanie says her secret was shifting her carbohydrate-heavy diet of burgers, chips, and white bread to being consistent with an eating plan that included low-fat proteins like dairy and chicken. On TikTok, where she documented her life-changing journey, Melanie told her followers that she ate the same breakfast she ate daily for a year - a bowl of Greek yogurt and honey along with seasonal fruit like kiwis and blueberries.
Melanie said the bowl-full of this delicious and healthy meal kept her fuller for longer as protein built muscle and made her tighter and toned.
Failed workout attempts made Melanie think of diet changes
Melanie said she began thinking about a transformation two years back when, after repeated failed attempts to lose weight through strenuous exercise regimes, she could make any difference. She, however, admits that there was no change in her diet then. As she began her career as a nurse, Melanie said she developed an unhealthy habit of eating cheeseburgers and bags of crisps as a coping mechanism after stressful shifts.
However, after enrolling in a nutrition course during her training, she dramatically changed her understanding of what a healthy diet is. “From there I used my newfound knowledge, and the rest is history,” she told the Daily Mail UK in an interview.
Apart from streamlining her breakfast, she also stopped consuming unhealthy snacks and switched them with high-protein alternatives like edamame beans and cheese. Apart from being low in calories, these also make you satiated. “Edamame is a great source of plant-based protein. It can help in building and maintaining muscle. It is [also] a great source of fibre which can help you feel full longer, she explained in a video.
Melanie ate her homemade high-protein pizza, which included no-fat yogurt, and low-fat cheese along with chicken and fish. For dessert, Melanie did eat her favourite pudding but with a healthy twist—she incorporated collagen and protein powder into a bowl of vanilla ice cream.
Melanie followed calorie deficit
Melanie said the key to her weight loss mostly was calorie deficit, but it was easier to stay full of protein-heavy meals.
Melanie said she did not “torture” herself with exercise in the gym but invested in a home treadmill along with going for long walks to gain some strength.
How do high-protein meals help in weight loss?
Adding adequate protein to your daily diet can elevate your weight loss goals by not just keeping you full for a longer time but also giving you strength and energy to last through the day. According to experts, protein-heavy foods like meat and dairy take time to digest and are also low in calories, thereby boosting your metabolism.
Additionally, the body uses more energy to process protein compared to carbohydrates or fats, slightly increasing calorie burn.
