{"id":160597,"date":"2025-06-05T15:55:11","date_gmt":"2025-06-05T15:55:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/160597\/"},"modified":"2025-06-05T15:55:11","modified_gmt":"2025-06-05T15:55:11","slug":"nurse-21-is-unrecognisable-after-losing-half-her-weight-she-hails-slimming-breakfast-she-ate-every-day-for-a-year","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/160597\/","title":{"rendered":"Nurse, 21, is unrecognisable after losing half her weight – she hails ‘slimming’ breakfast she ate every day for a year"},"content":{"rendered":"

A nurse who shed seven stone in a year\u00a0without using weight loss medication has hailed the protein-heavy breakfast she ate every day as a key driver of her life-changing fat loss.\u00a0<\/p>\n

Melanie Koz, 21, from Canada<\/a>, lost almost half her weight last year, reaching a healthy 11 stone, and has showcased her incredible transformation in a TikTok<\/a> video that’s so far amassed more than 2million views.<\/p>\n

Her secret, she explained, was switching her carbohydrate-heavy diet of burgers, crisps and bread to an eating plan focused on low-fat proteins like diary and chicken.<\/p>\n

Key to this, she said in a series of social media videos, was the breakfast she ate ‘every single day’ for a year: a bowl of non-fat Greek yoghurt and honey topped with fruit.<\/p>\n

Not only did the meal keep her fuller for longer, protein helped her to ‘build muscle’ and become ‘tighter and toned’.\u00a0<\/p>\n

Her transformation, which began in 2023, came after years of failed attempts to lose weight<\/a>, most of which involved a strenuous exercise routine, with little change to her diet.\u00a0<\/p>\n

After leaving school and beginning her career as a nurse, she developed an unhealthy habit of eating cheeseburgers and bags of crisps as a coping mechanism after stressful shifts.<\/p>\n

But then, she enrolled on a nutrition course during her training, which dramatically changed her understanding of what constitutes a healthy diet.\u00a0\u00a0<\/p>\n

\"Ms <\/p>\n

Ms Koz encourages slimmers to incorporate snacks into their diet, but emphasises that the higher in protein, the better<\/p>\n

\u00a0‘From there I used my newfound knowledge, and the rest is history,’ she said.\u00a0<\/p>\n

As well as her filling breakfasts, Ms Koz also overhaued the selection of snacks she’d use to get through a busy shift.\u00a0<\/p>\n

Crisps and chocolate bars were ditched in favour of high-protein alternatives\u00a0like edamame beans and cottage cheese.\u00a0<\/p>\n

These nibbles are low in calories but ‘fill your hunger’, Ms Koz said in a video.\u00a0<\/p>\n

‘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.<\/p>\n

Her meals, meanwhile, were classic favourites with a high-protein twist\u2014like chilli with extra beans and homemade\u00a0‘high protein pizza’ with zero-fat yoghurt added to the dough, and low-fat cheese.<\/p>\n

She also spoke of eating puddings with a health twist, incorporating\u00a0collagen and protein powder into a bowl of vanilla ice cream.<\/p>\n

Key to her weight loss, she said, was ensuring a calorie deficit\u2014but it was easier to stay full with protein-heavy meals.<\/p>\n

\u00a0What’s more, this eating plan meant she didn’t have to ‘torture’ herself with exercise.\u00a0<\/p>\n

She simply invested in a home treadmill and went for long walks, before eventually joining a gym for some strength exercises.<\/p>\n

Now, she shares her simple weight loss hacks on social media in the hope of helping others who feel like they’ve hit a wall when it comes to transforming their health.\u00a0<\/p>\n

‘I know how it feels to be on the other side of the screen wishing for a different body,’ she said.<\/p>\n

‘I know the feeling of hopelessness after failing to lose weight countless times. For those reasons, I share my journey.\u00a0<\/p>\n

‘I continue to hope that in some way, what I’ve shared and continue to share, has helped and will help at least one individual.’<\/p>\n

High protein diets have long been recommended by some health experts as an effective weight loss tool.<\/p>\n

This is thought to be because protein-heavy foods like meat and dairy take the body a while to process, keeping you fuller for longer and less likely to snack.\u00a0<\/p>\n

Many high protein snacks are also lower in calories than those that are high in carbohydrates, like bread-based treats.<\/p>\n

Studies have previously found that high protein diets can aid weight loss <\/a>by reducing appetite.\u00a0<\/p>\n

Protein is a key nutrient that is crucial for building muscle, bone and skin.\u00a0<\/p>\n

Currently the NHS and other international health bodies recommend eating roughly 0.75g of protein per kilogram of bodyweight every day.<\/p>\n

This equates to about 56g daily for the average man, and 45g for women, the equivalent to one medium-sized chicken breast.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"A nurse who shed seven stone in a year\u00a0without using weight loss medication has hailed the protein-heavy breakfast…\n","protected":false},"author":2,"featured_media":160598,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[943,92,105,449,16,15],"class_list":{"0":"post-160597","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-canada","9":"tag-dailymail","10":"tag-health","11":"tag-tiktok","12":"tag-uk","13":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114631575058820324","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/160597","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=160597"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/160597\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/160598"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=160597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=160597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=160597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}