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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Food Ingredients This Coach Avoids at All Costs

One expert gets real about food ingredients.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you really know what you are eating? According to one expert, probably not. Angela Rummans a cookbook author and fitness coach who regularly shares content about healthy eating and weight loss. In a new Instagram video, she discusses reading the fine print when it comes to food. “The ingredients we grew up with have changed,” she writes across the video. In the caption, she adds, “Our body deserves better! Which one was the most shocking to you? For me, the MSG in both KFC and Campbells' chicken soup! Eeeek. Remember when food was just food? Today, unfortunately, many of our favorites are packed with preservatives, artificial flavors, MSG, and unpronounceable additives. What to look for and why,” she writes.


High Fructose Corn Syrup

The first ingredient is high fructose corn syrup (HFCS). “Linked to obesity, diabetes, and liver fat buildup,” she writes in her post. According to Angela, Pepsi used to be made with real sugar but now includes HFCS instead.

Hydrogenated Oils (Trans Fats)

The next ingredient is hydrogenated oils, AKA trans fats. “Raises bad cholesterol, increases heart disease risk,” she says. In the video, she uses the example of JIF peanut butter, which used to be made with just peanuts and salt but now contains hydrogenated vegetable oils.

Monosodium Glutamate (MSG)

Monosodium glutamate (MSG) is a popular ingredient. “MSG is a flavor enhancer that can cause headaches, nausea, and other symptoms in sensitive individuals. It’s often found in heavily processed foods, raising concerns about its long-term effects and overall diet quality,” she says. Angela maintains that KFC chicken used to be made without preservatives, but now it is included. Also, she says, Campbell’s soup now contains it.

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Artificial Colors (Red 40, Yellow 5)

A common ingredient, especially in food that kids eat? Artificial colors (Red 40, Yellow 5), says Angela. “Linked to hyperactivity in kids and potential cancer risks,” she writes.

Preservatives (BHA, BHT)

She is also concerned about preservatives (BHA, BHT). “Used in processed foods, linked to cancer and organ damage,” she says. Disodium inosinate and guanylate are two preservatives reportedly found in Taco Bell ground beef that weren’t used before.

Sodium Nitrate/Nitrate

Pregnant women are encouraged to stay away from lunch meat due to the presence of sodium nitrate/nitrite. “Found in processed meats, linked to cancer risk,” says Angela.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Artificial Sweeteners (Aspartame, Sucralose)

Sugar-free isn’t always a better alternative. Artificial sweeteners like aspartame and sucralose may be less healthy than the real deal. “May cause headaches, dizziness, and potential neurological issues,” says Angela.

Carrageenan

Carrageenan may be derived from red seaweed, but that doesn’t mean the thickening product is good for you, per Angela. “Linked to digestive problems like bloating and inflammation,” she says.

Sodium Benzoate

Sodium benzoate is another common preservative, often used in fruit juice, jam, pickles, and salad dressing. “Can form benzene, a carcinogen, and linked to hyperactivity,” says Angela.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Potassium Bromate

The last item on her list is potassium bromate, an oxidizing agent in a lot of baked goods. “Banned in many countries, linked to cancer, but still used in some bread products,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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​Skipping Meals
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The good news? You can slim down by eating delicious food. The bad? You might have to ditch some of your favorite ones. Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle with sustainable methods. In a new post, he gets real about his own nutrition plan. “Foods I avoid to stay lean all year round,” he captioned the Instagram post.

“When trying to get lean there are no foods you must completely avoid,” he writes. “And I do still enjoy these foods in moderation… But some make it much harder to stay in a calorie deficit due to their high calorie density, low satiety, or ability to trigger overeating. So you got to be weary of them.”

Highly Processed Foods

The first category on his list? Highly processed foods, “like fast food, pastries, and deep fried items pack a ton of calories with little nutritional value, making it easy to overconsume without feeling full,” he explains.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sugary Drinks

He also avoids drinking his calories. “Sugary drinks, fruit juices, and excessive alcohol add empty calories without providing satiety, so it’s best to minimize them,” he writes.

Highly Calorie Coffee Drinks

Another beverage no-no? “High calorie coffee drinks like fancy lattes, frappuccinos, and creamy coffees from cafés can easily pack 300-600 calories due to added syrups, cream, and full fat milk,” he says.

Cheese and Fatty Dairy

“Cheese is delicious but very high in calories per gram, meaning just a small amount can add up quickly,” he says. “Full fat dairy like heavy cream and full fat yogurt can also be sneaky sources of extra calories.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ultra Processed Snacks

Don’t cave and munch on unhealthy snacks. “Ultra-processed snacks like crisps, biscuits, and sweets are engineered to be addictive and are often loaded with refined carbs and unhealthy fats that spike hunger,” he writes.

Fatty Spreads, Sauces, and Dressings

Be careful of condidiments. “High fat spreads, oily dressings, and creamy sauces can turn a low calorie meal into a calorie bomb, so portion control is key,” he says.

“Healthy” Nuts, Seeds, Granola, and Even Avocado

Sometimes, “healthy” foods aren’t good for weight loss. He says that “healthy” high-calorie foods like nuts, avocados, and granola “are fine in moderation but can add up fast if not tracked properly.”

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Conclusion

The bottom line? It’s all about moderation. “Instead of thinking about avoidance, focus on high protein, high volume foods that keep you satisfied while staying within your calorie target,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you really know what you are eating? According to one expert, probably not. Angela Rummans a cookbook author and fitness coach who regularly shares content about healthy eating and weight loss. In a new Instagram video, she discusses reading the fine print when it comes to food. “The ingredients we grew up with have changed,” she writes across the video. In the caption, she adds, “Our body deserves better! Which one was the most shocking to you? For me, the MSG in both KFC and Campbells' chicken soup! Eeeek. Remember when food was just food? Today, unfortunately, many of our favorites are packed with preservatives, artificial flavors, MSG, and unpronounceable additives. What to look for and why,” she writes.


High Fructose Corn Syrup

The first ingredient is high fructose corn syrup (HFCS). “Linked to obesity, diabetes, and liver fat buildup,” she writes in her post. According to Angela, Pepsi used to be made with real sugar but now includes HFCS instead.

Hydrogenated Oils (Trans Fats)

The next ingredient is hydrogenated oils, AKA trans fats. “Raises bad cholesterol, increases heart disease risk,” she says. In the video, she uses the example of JIF peanut butter, which used to be made with just peanuts and salt but now contains hydrogenated vegetable oils.

Monosodium Glutamate (MSG)

Monosodium glutamate (MSG) is a popular ingredient. “MSG is a flavor enhancer that can cause headaches, nausea, and other symptoms in sensitive individuals. It’s often found in heavily processed foods, raising concerns about its long-term effects and overall diet quality,” she says. Angela maintains that KFC chicken used to be made without preservatives, but now it is included. Also, she says, Campbell’s soup now contains it.

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Artificial Colors (Red 40, Yellow 5)

A common ingredient, especially in food that kids eat? Artificial colors (Red 40, Yellow 5), says Angela. “Linked to hyperactivity in kids and potential cancer risks,” she writes.

Preservatives (BHA, BHT)

She is also concerned about preservatives (BHA, BHT). “Used in processed foods, linked to cancer and organ damage,” she says. Disodium inosinate and guanylate are two preservatives reportedly found in Taco Bell ground beef that weren’t used before.

Sodium Nitrate/Nitrate

Pregnant women are encouraged to stay away from lunch meat due to the presence of sodium nitrate/nitrite. “Found in processed meats, linked to cancer risk,” says Angela.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Artificial Sweeteners (Aspartame, Sucralose)

Sugar-free isn’t always a better alternative. Artificial sweeteners like aspartame and sucralose may be less healthy than the real deal. “May cause headaches, dizziness, and potential neurological issues,” says Angela.

Carrageenan

Carrageenan may be derived from red seaweed, but that doesn’t mean the thickening product is good for you, per Angela. “Linked to digestive problems like bloating and inflammation,” she says.

Sodium Benzoate

Sodium benzoate is another common preservative, often used in fruit juice, jam, pickles, and salad dressing. “Can form benzene, a carcinogen, and linked to hyperactivity,” says Angela.

RELATED:8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Potassium Bromate

The last item on her list is potassium bromate, an oxidizing agent in a lot of baked goods. “Banned in many countries, linked to cancer, but still used in some bread products,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you eating foods with toxic additives but don’t even know it? According to one top nutritionist, it’s very likely. Lots of food contains hidden ingredients that could have a negative impact on your health, ranging from making you hungrier to potentially adding to your risk of developing cancer. Body Network’s Resident RDN, The Diet DivaTara Collingwood, reveals the top four to look out for and what to eat instead.


Avoid: High Fructose Corn Syrup

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

First on her list of toxic additives is high fructose corn syrup.“Just like the name says, HFCS is a syrup made from corn, but it has a higher fructose content than normal sugar or corn syrup. It is inexpensive to make, so a lot of food companies use it to sweeten foods like soft drinks, candy, cookies, pastries, and other processed foods,” explains Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

“HFCS is added sugar without nutritional value and is often found in high calorie, low nutrient foods. HFCS has been linked to increasing belly fat and causing high blood sugar levels, leading to diabetes. It has also been shown to cause inflammation in the body, which may contribute to chronic diseases like heart disease, certain cancers, and diabetes.”

RELATED: Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

Instead, Use 100 Percent Fruit Juice to Sweeten

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

Instead of HFCS, try using 100% fruit juice, says Collingwood. “It great to sweeten,” she says. “Applesauce and dates are also great options. “Or just avoid foods sweetened with HFCS and eat fresh fruit instead!”

Avoid: White Flour

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

White flour is highly processed. “The processing takes away the bran (fiber) and germ (nutrients), leaving just the endosperm of the grain, which is very starchy. Without the bran, the flour raises blood sugar quickly and doesn’t contribute to the feeling of fullness,” says Collingwood.

Instead, Use Whole-Wheat Flour

tara_collingwooddietdivatara/Instagram

A great white flour alternative? “Try to substitute some whole-wheat flour for white flour in recipes to reduce the amount of white flour and get some fiber and more nutritional value,” says Collingwood.

RELATED: She Transformed Her Body with These 4 “Lazy Girl” Weight Loss Hacks

Avoid: Nitrites and Nitrates

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

Nitrates and nitrites, found in meats that are preserved, like in beef jerky, bacon, ham, and sausage, are a no-no as well. “They help to preserve the meat from spoiling, give it a pink color, and add flavor as well,” she says.

They May Cause Cancer

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

“Nitrites and nitrates can turn into nitrosamine when heated at a high temperature,” she continues. “Nitrosamine has been linked to causing cancer and may also have detrimental effects on heart health.”

Avoid Titanium Dioxide

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

Titanium dioxide is another ingredient you should avoid. “You don’t always see this on a food label because it might be disguised as ‘added color’ or ‘artificial color,’” she says. “It is commonly found in foods with color added, like candy, gum, icing, sauces, alcoholic beverages, and more. It has been banned in the European Union because of the connection to Lung cancer, but it is still found here in the US, although California has banned it in the use of Skittles in the state.”

RELATED: Woman Lost 40 Pounds With These 10 Foods Instead of Ozempic And Kept It Off 5 Years

Look for Terms Like “Added Color” or “Artificial Color”

Tara Gidus Collingwood dietdivataraCopyright dietdivatara/Instagram

“Since it is added at the food manufacturing level, you can’t really do anything about it as a substitute,” she says. However, she does suggest reading labels and avoiding foods that are highly colored or use the terms “added color” or “artificial color.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Even if you aren’t trying to lose weight, eating the right food – and avoiding the wrong – is a key part of health. Food is linked to everything from heart and brain health to overall longevity. So what food should you avoid at all costs? Here is what the experts say.


Doughnuts

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Blanca Garcia, RDN, and nutrition specialist at www.healthcanal.com, recommends avoiding doughnuts. “Although very tasty, doughnuts are sugar on top of sugar; the dough that it’s made of is refined flour, which, when consumed, gets absorbed quickly into the bloodstream, increasing sugar levels. But also, most doughnuts are coated with actual sugar, sugary toppings, and sugary fillings,” she says. “They are also dipped in oil, which increases the fat content. Doughnuts have an excess amount of simple carbohydrates and fat. There is no protein or vitamins and minerals to contribute to health, at no point is doughnut healthy.”

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Soda

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Blanca also suggests avoiding mainstream soft drinks. “Soda is such a common beverage in homes, restaurants, gatherings, and work gatherings. Regular soda only contributes sugar, no proteins, vitamins or minerals. There is nothing soda can do to contribute to health, it actually displaces the space of foods that do contribute to nutrients,” she says.

Fried Chicken

Breaded Fried Chicken Wings, Fingers and Drumsticks on Wooden Rustic Background Top View. Hot Crispy Chicken Nuggets, Fillet Strips, Meat Pieces in BreadcrumbsShutterstock

Chicken is a source of protein, some vitamins and minerals can be healthy if baked, broiled, or grilled, says Blanca. “However, when deep fried with coating, it increases in simple carbohydrates from the coating and is fully engulfed in fat, which significantly increases its fat content besides the already natural fat content found in chicken.”

Nutritionally Empty Foods

French fries or potato chips with sour cream and ketchupShutterstock

Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness, stresses the importance of avoiding all nutritionally empty foods. “To lose weight, both nutrients and quality ingredients matter. ‘Nutritionally empty’ foods like chips, baked goods, fried food, and sugary beverages can get in the way of progress because they all contain lots of simple carbohydrates that are high calorie but not very filling, leaving you hungry or improperly fueled,” she says.

Sugary Drinks

Soft drinksShutterstock

“Starting the day with a sugary coffee like Starbucks frappuccinos could be seriously impeding your weight loss goals,” says Hadley, pointing out that one Frappuccino “can easily add 300+ calories to your day without any nutrients to help keep you feeling satisfied, fueled, or even full.”

Fried Foods

French fries in hot fat in a deep fryerShutterstock

Focusing on macronutrients like protein and fat is a common goal for many looking to lose weight, but it’s important to recognize that quality also matters, says Hadley. “Fried chicken, for example, may have high protein content but the fried food can increase levels of inflammation that may actually lead to weight gain. Instead, opt for minimally processed ingredients, gentle cooking methods, and focus on adding colors from fruit and veg to fuel your body at a cellular level.”

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Foods with Ingredients You Can’t Pronounce

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Mark Hyman, MD, one of the world’s leading physicians and one of Gwyneth Paltrow’s go-to health experts, discussed foods to avoid on episode 818 of his podcast, The Doctors Farmacy. “First of all, if you read something on a label and you don’t know what it is and you can’t pronounce it, don’t eat it,” Hyman instructed, listing Butylated hydroxytoluene, or BHT, as an example as it “is a known carcinogen that’s banned in most countries except the United States.” He adds that food is “not a chemistry project,” so “if you can’t pronounce it, don’t eat it.”

Refined Oils

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Refined oils are a no-no, according to Hyman. This includes canola, vegetable, soybean, corn oils, and margarine.

Hydrogenated Fats

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Hydrogenated fats are also a big fat no. Hyman explains it “means they’ve chemically altered the fat. It’s a plant oil that is liquid at room temperature and they’ve injected it with hydrogen to bind to the fats, and it’s kind of a chemical thing.” He adds that “there’s no doubt, there’s no controversy, there’s no nutrition scientist, no professional association, no government that says that this is something we should be consuming anymore. It’s just a hard no.”

Related: Which Pasta is Best for Weight Loss?

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Another “hard rule” according to Dr. Hyman is avoiding high fructose corn syrup, because it is “not a whole food” and is “a highly processed industrial food product.” He adds that it has mercury in it and is “basically deconstructed” food. “So in normal sugar, glucose and fructose are bound together. In high fructose corn syrup, they’re not, they’re free, and it’s free fructose,” he says, explaining that it enters your body and causes insulin resistance, inflammation, and elevates uric acid. In order to absorb fructose unlike glucose, “it requires a lot more energy,” he continues, “and so when you’re eating a lot of fructose, it takes a lot of energy in the gut and that actually causes the gut to weaken and leak and become leaky. And then you get these holes in your intestine and that causes food and bacteria to leak in, causing inflammation throughout the body, which leads to heart disease, diabetes, obesity, cancer, Alzheimer’s, you name it, it’s really bad.”

Fast Food

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Another “no brainer” according to Hyman? “Don’t go to fast food restaurants.” He explains that a chicken nugget has “27 or 37 ingredients and one of which is chicken. Just don’t eat that food. It’s made in ways that are really bad. In fact, a burger at McDonald’s is actually, I think only 50% beef and in the rest of it’s all this weird filler and stuff that we should be eating.”

Anything with MSG

Monosodium glutamate, MSG on wooden spoon. Copy space., a flavor enhancer in many asian foodShutterstock

Hyman says that “you have to be really diligent” about identifying foods that have MSG, or monosodium glutamate. “Now, this is an excitotoxin. This is something that glutamate is an important neurotransmitter that regulates something called NMDA receptors in the brain. And if you overstimulate these, it actually can lead to all kinds of brain issues and cognitive dysfunction,” he explains.

Mostly Everything in Aerosol Cans

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While certain spray cans are okay, ”aerosol is just bad for the environment. It’s bad for the ozone layer, and I wouldn’t eat it,” says Hyman.

Artificial Sweeteners

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Artificial sweeteners should also be avoided, says Hyman. Not only could they lead to weight gain, but it affects your microbiome, and can create inflammation. “It has a huge effect on your microbiome. It causes fermentation, bloating, distension, and I would really encourage you all just to stay away from the sugar alcohols for that reason,” he says. “I think stevia may be all right, monk fruit may be all right. We’re still trying to figure that out. But I would really stay away from all the other artificial sweeteners.”

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Processed Foods

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“Processed foods that have added sugars, trans fats, and artificial ingredients should be avoided at all costs. They tend to cause weight gain, swelling/inflammation, and even chronic diseases like diabetes and heart disease,” says Antoni Adamrovich, MSN, BA, APRN, FNP-C; the Chief of Medicine and Co-Founder of tb2.health.

“Try to limit your intake of beverages with high sugar (e.g., soda, artificially sweetened juices, etc.) and high-sodium foods (e.g., processed snacks, fast food, etc.). Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.),” he says. “Regularly eating these types of foods will go a long way in supporting your health and well-being. They provide your body with the essential vitamins, minerals, and antioxidants you need, while minimizing the intake of empty calories.”

💪🔥Body Booster: A good rule to follow? If you can’t pronounce an ingredient, you might not want to eat it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ruth_Soukup8
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to change your life and finally lose the weight you have been holding onto for decades? It might be as simple as eliminating a few things from your diet, claims one expert. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. “I struggled with my weight for years before I finally stopped dieting and just focused on balancing my hormones by eating mostly whole foods that are high in protein and healthy fat. Ultimately, it’s what helped me lose 49 pounds and keep it off,” she writes in the post.


Start by Approaching Diet as a Lifestyle

First, she approaches diet as a lifestyle, and “because this is a lifestyle, not a diet, I don’t typically think about any foods as being ‘off limits.’ That said, there are things I just don’t buy anymore because I know they’re not what I want to put in my body. So here are seven things you won’t find,” she writes in her post.

Eliminate Vegetable Oil

The first thing she eliminated from her diet? “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

RELATED:7 Budget Protein Foods This Chef Always Buys at Costco

Sugar

The next diet no-no, according to Ruth? Sugar. If you are a baker, simply do a little swapping, she suggests. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

The next type of sweetener to get rid of? High fructose corn syrup. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes. Again, seek healthier swaps.

Packaged Side Dishes

Need to make a side dish? Avoid packaged side dishes, “such as mac & cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc., recommends Ruth. These are highly processed foods.

RELATED:Fitness Skeptic Walked 90 Days to Get Back in Shape

Breakfast Cereal

While it may be an easy choice for breakfast, Ruth strongly suggests staying away from breakfast cereal. Why? Most of them are highly processed and contain lots of additives and sugar. If you do want to eat cereal, make sure to opt for a higher fiber, lower sugar option.

Brownie and Cake Mix

Another sweet treat, no-no? Brownie and cake mix says Ruth. If you do enjoy baking, try to cook from scratch using healthier flours and sweeteners, resulting in a less processed and more nutritious product.

RELATED:This Fitness Expert Reveals 7 Hidden Weight Loss Mistakes You Need to Stop Doing Right Now

Fruit Juice

Fruit juice may sound nutritious, but you should stay away, according to Ruth. ”Except for Clamato, which we use for Bloody Mary’s on the weekend! The rest of it is just pure sugar,” she says.

Removing These Foods Was a Game Changer

Ruth maintains that removing these foods will help control your hormones. “It’s funny when I look at old pictures of what my pantry used to look like, and I see how these foods I used to eat are. It’s no wonder I struggled with my weight and hormones for so long!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.