Losing weight is one of the greatest challenges many of us will ever face—but it’s also one of the most rewarding. At Healthy Temple, we believe in combining science, nutrition, and practical fitness strategies to help you not just lose weight, but build a foundation for lifelong health.
If you’ve been on medications like Ozempic or TRT (testosterone replacement therapy), you know that progress can sometimes stall. That’s why we’ve developed the Healthy Temple Doctor-Style Strategy to help break plateaus, preserve muscle, and accelerate fat loss safely.
Let’s dive into the essentials.
1. Protein Requirements: The Cornerstone of Fat Loss
When it comes to weight loss, protein is king. Clinical research shows that diets high in protein not only help with fat loss but also preserve lean muscle mass, which is critical for long-term metabolic health.
Stats you should know:
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- A 2020 study published in Nutrients found that individuals who consumed 1.2 g of protein per pound of lean body mass lost 30% more fat while retaining muscle compared to low-protein diets.
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- Higher protein intake also boosts the thermic effect of food (TEF), meaning your body burns more calories digesting protein compared to carbs or fat.
Your guideline:
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- 1.0–1.2 grams of protein per pound of lean body mass.
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- For someone with 200–230 lbs of lean body mass, that equals 200–250 grams of protein per day.
This keeps you in a fat-burning state, reduces hunger, and ensures you don’t lose muscle while dropping pounds.
2. Foods to Focus On: Making Every Bite Count
When taking Ozempic, appetite suppression can sometimes lead to under-eating nutrients your body still needs. That’s why it’s vital to focus on nutrient-dense, high-quality foods.
Proteins
Chicken breast, lean turkey, egg whites + whole eggs, fish (salmon, cod, tuna), Greek yogurt, cottage cheese, whey protein shakes.
Vegetables
Spinach, arugula, broccoli, peppers, cucumbers, asparagus.
Low in calories, but packed with fiber and micronutrients.
Carbs (timed around workouts)
Sweet potatoes, oats, quinoa, berries, Ezekiel bread.
Fuel workouts and aid recovery.
Healthy Fats
Avocado, olive oil, almonds, chia seeds.
Support hormone balance (especially important for TRT users).
Rule of thumb: Protein + Veggies = Every Meal. Carbs = earn them around workouts.
3. Sample Meal Plan (Intermittent Fasting Style)
Eating Window: 12 PM – 6 PM
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- Meal 1 (12 PM – Break Fast):
6 egg whites + 2 whole eggs (scrambled with spinach)
1 cup oatmeal (with cinnamon + 1 scoop whey protein mixed in)
- Meal 1 (12 PM – Break Fast):
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- Meal 2 (2:30 PM – Lunch):
7–8 oz grilled chicken breast
2 cups salad (spring mix, peppers, sauerkraut, ACV dressing)
1 medium sweet potato
- Meal 2 (2:30 PM – Lunch):
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- Meal 3 (5:30 PM – Dinner):
7–8 oz salmon or lean beef
2 cups steamed broccoli + asparagus
1 tbsp olive oil drizzled
- Meal 3 (5:30 PM – Dinner):
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- Optional Evening Snack (if protein low):
Whey isolate shake (1 scoop, ~30g protein)
- Optional Evening Snack (if protein low):
Macros:
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- ~210g protein
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- 80–100g carbs
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- 50–60g fat
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- ~1,800–2,000 calories
Stat: Research in The American Journal of Clinical Nutrition shows intermittent fasting can reduce body weight by 3–8% over 3–6 months while improving insulin sensitivity.
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