Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist

Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist Virtual Healthy Weight Loss and Mindset Coach, Dietitian, Nutritionist

Adrienne is a Registered Dietitian, MSc, CDE, Healthy Eating and Weight Loss Coach

She helps busy professionals lose weight and keep it off, for good!

2022 and 2021 Consumer Choice Award Winner for Weight Loss Management

#1 Dietitian in Vancouver from BestofVancouver.com

06/24/2026

🥚Should you still avoid egg yolks?

For years, people were told to toss the yolk because of the cholesterol.

But here's what many people don't realize👇

A whole egg contains important nutrients like vitamin D, vitamin B12, choline, and other compounds that support overall health.

Meanwhile, egg whites are a great source of lean protein, giving you more protein for fewer calories.

So which should you choose?

✅ Egg whites if your goal is maximizing protein with minimal calories.
✅ Whole eggs if you want the nutrients found in the yolk.
✅ The best of both worlds? Use a 1-2 whole eggs and add liquid egg whites.

Nutrition doesn't have to be all-or-nothing.

Save this post for the next time someone tells you to throw away the yolk 🥚👇

Follow Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist for practical strategies and tips for optimal metabolic health!

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06/16/2026

If you find yourself raiding the pantry for chocolate every single afternoon, it’s probably not a lack of willpower. 🍫❌

Magnesium plays a massive role in energy production and blood sugar regulation.
When your levels are low, you’re more prone to energy crashes and when you’re tired, your brain naturally screams for a quick energy fix like sugar and chocolate.

​But there’s a hidden catch, and it often becomes a vicious cycle:
​⚡️ High Blood Sugar: Eating high sugar foods or experiencing blood sugar spikes actually causes your body to lose more magnesium through urine.
📉 The Depletion: Lower magnesium makes it even harder for your body to manage blood sugar, triggering even more intense cravings.
😵‍💫 The Stress Factor: To make matters worse, chronic stress rapidly burns through your magnesium stores, keeping your nervous system stuck in that loop.

​If you want to kick the uncontrollable cravings, support your sleep, and balance your energy, start focusing on these nutrient-dense, magnesium-rich foods:

​Pumpkin seeds

​Dark leafy greens (spinach, kale)

​Beans & lentils

​Tofu

​Almonds & cashews

​High-quality dark chocolate (70%+ to actually reap the benefits!)

​When you feed your body what it needs on a cellular level, the constant cravings naturally start to fade. 🌿

​❓️Are you a daily chocolate craver? Drop a 🍫 in the comments if this resonates, and save this post to remember your next grocery list.

Follow Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist for more strategies and tips for optimal metabolic health!

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06/12/2026

The last one might surprise you.

STOP eating these 3 foods by themselves if you want stable energy 🛑👀

​Just because a food is "low-cal" or made of fruit doesn't mean it won't send your blood sugar through the roof.

​The biggest mistake people make with smoothies, instant oats, and rice cakes is eating them naked. When you strip away or break down fiber, you're left with fast digesting carbs that cause a rapid blood sugar spike (and the inevitable crash right after).

​The golden rule: Never let your carbs travel alone. Always dress them up with protein, fiber, and healthy fats to protect your blood sugar.

Also, did you know you can get instant steel cut oats?

​💡 Save this post for your next grocery run so you remember how to upgrade your meals!

Follow Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist for more strategies and tips for optimal blood sugars!

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06/08/2026

Still hungry an hour after eating? 👀

It might not be because you're eating "too much" or "too little."

The real issue is often WHAT'S on your plate:

❌ Not enough protein
❌ Too many refined carbs (think white bread, pastries, sugary cereal)
❌ Not enough fiber

These foods digest quickly, leaving you searching for snacks long before your next meal.

Instead, build meals with:
✅ Protein
✅ Fiber-rich carbs
✅ Healthy fats

The goal isn't to eat less, it's to stay satisfied longer.

💾 Save this for your next grocery trip.
📤 Share with a friend who's always hungry after breakfast.

➕ Follow Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist for practical nutrition tips that actually fit real life.

06/03/2026

Think eating more fiber is always better? Not so fast! 💩

If you suddenly go from low fiber to loading up on chia seeds, bran cereal, and high fiber snacks, your gut might respond with:
❌ More bloating
❌ More gas
❌ Even worse constipation

The key isn't just eating more fiber, it's increasing it gradually and drinking enough water so your digestive system has time to adjust.

Have you ever increased your fiber intake and noticed any of these symptoms? 👇

Follow Adrienne Ngai, Registered Dietitian, Weight Loss Coach, Nutritionist for more practical strategies for optimal metabolic health!

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05/28/2026

Brown sugar isn’t the “healthy sugar” people think it is 👀

It’s basically white sugar with molasses added back in, which gives it the darker colour, softer texture, and caramel-like taste.

Yes, it contains tiny amounts of minerals… but nutritionally, the difference is minimal.

👉 Your body still processes it like sugar.

The bigger focus shouldn’t be brown vs white, it’s the overall amount and how often you’re having it.

Save this for the next time someone says brown sugar is “healthy” 😅

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05/26/2026

You’re not hungry because you “lack willpower.” 👀

Sometimes your breakfast is setting you up to feel hungry all day.

A bowl of cereal, a muffin, or a pastry and coffee might seem like a light breakfast…

But if it’s low in protein and fiber, it can leave you hungry again just a few hours later.

The crazy part? 🤯

A breakfast with eggs, Greek yogurt, or other protein-rich foods is often the SAME calories—or even LESS—than that pastry and latte combo.

Yet it keeps you fuller for much longer.

Small breakfast changes can make a huge difference in your energy, cravings, and appetite throughout the day.

👇 What did you eat for breakfast today?

Save this post for the next time you're wondering why you're hungry all morning.



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05/21/2026

You start eating “healthier” … adding bran cereal, raw veggies, high-fiber snacks…
But somehow you feel MORE bloated, backed up, and uncomfortable 😕💩

That’s because constipation isn’t just about eating more fiber.
👉 The type of fiber, your fluid intake, movement, stress, and even your routine all matter.

And yes—adding fiber too fast can actually make things worse for some people.

In this reel I break down:
✔️ Why fiber without enough water can backfire
✔️ The difference between soluble vs insoluble fiber
✔️ Why your gut loves routine just as much as fiber

Save this for the next time someone says “just eat more fiber” 🙃

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05/19/2026

You eat and feel good for a little while… then suddenly you’re exhausted, craving sugar, and wondering why you’re hungry, AGAIN!

That constant cycle of energy crashes, cravings, and “hangry” moods could be a sign your blood sugar is on a rollercoaster 🎢

The good news?
You DON’T need to cut out carbs or eat perfectly.

Small changes like:
✨ pairing carbs with protein
✨ adding more fiber
✨ choosing slower-digesting meals
can make a huge difference in your energy, fullness, and cravings.

Stable blood sugar = more stable energy, mood, and appetite 🙌

Which sign do you notice the most? 👇

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05/15/2026

Insulin resistance can be reversed with small daily habits 👏

Your muscles help pull sugar out of your blood, which is why movement matters so much for blood sugar balance.

Here are a few habits that actually help:
✔️ Walking after meals
✔️ Eating enough protein + fiber
✔️ Building muscle
✔️ Prioritizing sleep
✔️ Managing stress

You do not need to be perfect.

Consistency matters more than extremes.

And no, this isn’t about “cutting out carbs forever.” It’s about helping your body respond better to insulin over time 😉

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