17 Signs That You're Not Getting Enough Vitamin D

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        17 Signs That You May Not be Getting Enough Vitamin D
    Don’t ignore these vitamin D deficiency red flags.
By Ferozan MastJul 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Alek Korab
✓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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By Ferozan MastJul 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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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Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.
Muscle Weakness
Shutterstock
Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.
Bone Pain
Shutterstock
Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.
Fatigue
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Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”
Depression
Shutterstock
Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”
Vitamin D and Obesity
Shutterstock
Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”
Vitamin D and Celiac Disease
Shutterstock
People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”
Vitamin D and Kidney Disease
Shutterstock
People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”
Liver Disease
Shutterstock
Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”
Vitamin D and Gastric Bypass
Shutterstock
People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.
Vitamin D and Laxatives
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Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.
Vitamin D and Steroids
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Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.
Vitamin D and Orlistat
Shutterstock
Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.
Vitamin D and Cholesterol Drugs
Shutterstock
Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.
Vitamin D and Seizure Drugs
Shutterstock
Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”
Vitamin D and Tuberculosis Drugs
Shutterstock
Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”
Vitamin D and Age
Shutterstock
Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”
No Sun Exposure
Shutterstock
While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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Nutrition & Diet
        17 Signs That You May Not be Getting Enough Vitamin D
    

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By Ferozan MastJul 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.
Muscle Weakness
Shutterstock
Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.
Bone Pain
Shutterstock
Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.
Fatigue
Shutterstock
Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”
Depression
Shutterstock
Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”
Vitamin D and Obesity
Shutterstock
Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”
Vitamin D and Celiac Disease
Shutterstock
People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”
Vitamin D and Kidney Disease
Shutterstock
People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”
Liver Disease
Shutterstock
Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”
Vitamin D and Gastric Bypass
Shutterstock
People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.
Vitamin D and Laxatives
Shutterstock
Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.
Vitamin D and Steroids
Shutterstock
Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.
Vitamin D and Orlistat
Shutterstock
Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.
Vitamin D and Cholesterol Drugs
Shutterstock
Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.
Vitamin D and Seizure Drugs
Shutterstock
Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”
Vitamin D and Tuberculosis Drugs
Shutterstock
Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”
Vitamin D and Age
Shutterstock
Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”
No Sun Exposure
Shutterstock
While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

        
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        6 Signs Your Body Needs More Nutrients
    
Copyright Dr. Janine Bowring, ND/YouTube
By Leah GrothSep 25, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.
Muscle Spasmshttps://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ
The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.
Teeth Grinding
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Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.
RELATED:5 High-Protein Smoothies to Burn Fat Every Morning
Keratosis Pilaris
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Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.
Hair Loss
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Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.
Numbness or Tingling
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Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.
Brain Fog
And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.
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Take Supplements
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If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Signs You Aren’t Consuming Enough Calories
    

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By Leah GrothMay 06, 2024
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓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 most common sign you are consuming too many calories is that you are gaining weight. But did you know that your body might be sending you signs that you aren’t taking in enough? Lexi Wright is a metabolism, menopause, and fat loss coach whose main goal is helping “women 40+ reset their metabolism, lose weight, improve energy.” In a new post, she explains that not eating enough can have an impact on your health. “I see this with women in their 40s and 50s all the time. They are on the eat less workout plan for losing weight, and it's not working for them,” she writes. “Our bodies are smart, and we need a certain amount of calories for our actual normal body functions.” Here are key signs you aren’t consuming enough calories.
You Are Always ColdShutterstock
Are you often feeling cold? It may be because your caloric intake is too low. “Your body is smart and its common response to inadequate calories is to conserve energy to maintain your body core temperature,” she writes.
You Are Always TiredShutterstock/Prostock-studio
If “you lack energy and feel exhausted all day,” it could have to do with your food intake. “Too low of calories and your body will not have the energy to fuel itself for daily activities,” she writes.
RELATED: Here Is How to Lose 15 Pounds in 45 Days
You Are Stuck in a “Binge, Restrict” CycleShutterstock
Another sign? “You are constantly in a binge restrict cycle because the calories are so low and you trigger feelings of deprivation which leads to cravings and binging,” says Lexi.
Hair LossShutterstock
Losing hair is another sign you aren’t consuming enough calories. “Low calories can deprive your body of the nutrients it needs for a lot of body functions including hair growth and maintenance,” says Lexi.
Constant HungerShutterstock
“You are hungry all the DAMN time even though you are eating a good amount of protein and fibre to fill you up,” is the fifth sign you aren’t getting enough calories. “Your body is very smart and is telling you something!” she says.
You Lose Weight FastShutterstock
A more obvious sign? “You drop weight fast. More than 0.5% of your body weight every week,” she writes. “Rapid weight loss can indicate an excessively low calorie intake, which may compromise your overall health and metabolism.”
RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method
Irregular PeriodsShutterstock
If “your period goes bye bye or is irregular,” it may be a sign you aren’t eating enough. “When our bodies are under stress it’s defense mechanism is to shut down things that take a lot of energy and having a baby is one of those!” she writes.
Mood SwingsShutterstock
If you are experiencing mood swings “and can’t get motivated,” you probably aren’t consuming enough calories. “Low calories can impact your mood and mental well-being, leading to irritability, mood swings, and overall motivation,” she writes.
You Can’t Build MuscleShutterstock
“You have been lifting weights and you are not getting any stronger,” is another clear sign. “Muscle is expensive calorie wise to keep and build. When we don’t have the calories to fuel workouts and muscle growth this is one of the first things that go,” she writes.
ConstipationShutterstock
The last sign you aren’t consuming enough calories? “You are constipated all the time,” she writes. “Lack of calories usually means lack of nutrients including fibre. Proper digestion is how we clear out all the ‘STUFF’ having a bowel movement at least once a day is essential to overall health,” she maintains.
💪🔥Body Booster: Just as eating too many calories per day can negatively impact your overall health, not eating enough can too. Try and hit your daily caloric intake goals to maximize health.
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Nutrition & Diet
        16 Vitamins That are a Waste of Money, Say Experts
    

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By Heather NewgenSep 18, 2024
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Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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✓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.
Americans spend an estimated $35 billion a year on dietary vitamins, but do they offer the health benefits consumers seek? That depends. Dr. Terrell Smith, MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, "A healthy and balanced diet will provide you with most of the vitamins that your body needs. Unless you are experiencing symptoms of vitamin deficiency and are advised by a healthcare provider to avoid taking excessive vitamins." Body Network talked to experts, explaining which vitamins are a waste of money and why. Read below to find out the 16 vitamins that Dr. Smith and Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group recommend leaving on the drugstore shelf.
1. Biotin
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For anyone wanting to increase hair growth, Biotin is not the answer, says Dr. Smith. "Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits, including converting food to fuel and maintaining healthy skin, hair, and nails. While biotin is often touted as the key to luscious hair and strong nails, research has shown that is only true for people with underlying health conditions. Therefore, if you are healthy, there is no benefit in taking a biotin supplement. Biotin-containing hair products should provide any benefit to your hair health, so you need to add in oral supplementation unless you are advised by a healthcare provider."
2. Chromium
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Another vitamin that's a waste of money, according to Dr. Smith, is chromium. “Known as an “essential trace element,” this mineral is believed to help keep insulin levels steady. However, it’s easily obtained in regular diets, so there’s no need to go out of your way to buy and consume Chromium supplements. Sometimes, it’s also sold online along with promises that it can help with weight loss, but there is no scientific evidence that backs up those claims, so definitely be leery of them."
3. Iron
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Iron is a vitamin many people take, but it might not have the health benefits you think. "Many people decide to take vitamin supplements thinking, “more is better.” The truth is taking iron supplements without a confirmed deficiency from your doctor can be dangerous. Too much iron can cause irregular heartbeats, excessive buildup in the liver, and, in rare cases, can be cancerous! Good sources of iron can already be found in your diet, such as beans, dark chocolate, spinach, beef, and chicken."
4. Vitamin A
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Don't take too much vitamin A, says Dr. Smith. "Vitamin A is an antioxidant and plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. You should be able to get all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A your body does not need immediately is stored for future demands. This means you do not need it every day."
5. Vitamin B2 (Riboflavin)
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"Vitamin B2 is one of the eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. It’s commonly found in many of your favorite breakfast foods, like eggs, whole grain breads, milk, and yogurt. So, if you’re already eating those regularly, supplementing with additional B2 vitamins is often unnecessary. In fact, your urine can turn neon yellow when you have too much Vitamin B2 in your system (it gets excreted vs being absorbed when levels are too high), so that’s an easy way to see if you’ve gone overboard on the vitamin. As a side note, B vitamins are water-soluble, so excess can be processed and exposed in urine," Dr. Smith explains.
6. Vitamin B6
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Dr. Smith says, "Another B-complex vitamin that is present in many foods - fruits, vegetables, whole grains, poultry and fish - that most of us get enough in our diets. Research shows that taking B6 supplements over a long period of time can actually cause serious health problems and high levels of B6 have been shown to cause abnormal nerve sensations/changes."
7. Vitamin D2
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Get outside and enjoy the fresh air instead of spending money on vitamin D, Dr. Smith advises. "Vitamin D is essential for good health. It helps the body absorb the calcium it needs to build, maintain, and repair bones. It also plays a key role in muscle movement, the nervous system, and the immune system. Most of us get our vitamin D from sunshine. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play the same role in the body, but vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is made by plants, which your body does not absorb as efficiently. Research has shown that vitamin D3, which comes from animals, appears to be better at raising vitamin D levels, rendering a vitamin D2 supplement questionably useful."
8. Vitamin E
Shutterstock
For anyone who wants to take vitamin E. Dr. Smith says, "Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is abundant in foods like avocado, almonds and spinach, making supplements unnecessary for most. Healthy adults need about 15 milligrams of the nutrient each day and overdoing this supplement could cause other issues, like hemorrhaging."
9. Red Yeast Rice
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For anyone who wants to lower their cholesterol, Megan Mescher-Cox says, "Red yeast rice may lower cholesterol with its active ingredient Monacolin K.  The largest problem with purchasing a supplement is the variability in the amount of active ingredients in the supplement.  A study showed that some red yeast rice supplements actually contained no active ingredient at all.  There has also been concern about contaminated citrin, which can cause liver failure.  Instead of spending money on red yeast rice products, elevated cholesterol levels decrease quite significantly by increasing fiber-rich foods in their diet and decreasing or eliminating foods that contain cholesterol or saturated fat, which have the added benefits of also lowering blood pressure and sugar levels at the same time."
10. Gummy Vitamins
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Why swallow a pill when you can chew a flavored gummy vitamin instead? Cox warns you to think twice about that. "When we consume anything, I’d recommend taking a look at the entire package. If someone is taking a specific vitamin for a medical reason, we want to make sure to get the vitamin.  Sometimes, gummy vitamins contain inconsistent levels.  Moreover, sugars, sugar substitutes, artificial colorings, or flavorings are often added, and these are known to be unhealthful."
11. Dehydroepiandrosterone, Known as DHEA
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Who doesn't want to find the fountain of youth miracle in a vitamin, but no such thing exists? Cox explains, "I agree that DHEA is a waste of money for consumers and it comes with risks.  It is a precursor to estrogen and testosterone.  The side effect profile is poor and includes stunted growth, increase in blood pressure or cholesterol or mood swings.  Additionally, there can be signs or symptoms of elevated testosterone in women, such as hair loss, voice changes, or growth of facial hair, or elevated estrogen in men: enlargement of breasts, shrinking of testicles, or lower sperm count.  It can also have a negative effect on hormone-responsive cancers such as some breast, ovarian or prostate cancers.  The long term safety of the supplements are not known without future studies.  It should also be noted that it is banned in many sports organizations and even in countries as an anabolic steroid derivative.  For a goal of youthfulness, the absolute best thing we can do is to get restful sleep ideally 7-9 hours nightly, minimizing stress and having ways to destress, and consuming a predominantly whole-foods, plant-based diet which is full of antioxidants while minimizing toxins including tobacco, alcohol, and processed foods."
12. Vitamin C For The Common Cold
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How often are you told to take vitamin C when you have a cold? But that's not actually good advice. Cox says, "Save your money on vitamin C for the common cold.  There is no evidence that vitamin C supplementation reduces the risk or incidence of the common cold in the average person. As with other supplements, a healthy diet will get an adequate level of vitamin C.  In fact, a medium orange daily will reach the recommended daily allowance (RDA) and will provide multiple added benefits to your health.  Very high doses of vitamin C can lead to kidney stones, nausea and vomiting."
RELATED:40 Health Symptoms That Are More Serious Than You Think
13. MCT Oil
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"MCT oil has become popular with the popularity of the ketogenic diet," Cox explains. "It is touted to increase the ketones and allow people to eat more vegetables and fruits while they are on the keto diet.  The main risk of MCT oil comes from the fact that it is almost pure saturated fat.  Saturated fat intake increases cholesterol levels and can cause fatty liver disease and coronary artery disease.  It is not a healthful addition to the diet."
14. Hydroxymethylbutyrate (HMB)
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"HMB is a metabolite of the amino acid leucine and is found naturally in the body," Cox says. But, "It has not been proven to enhance athletic performance or decrease muscle soreness during exercise. Although no adverse effects have been identified from taking HMB, there are no benefits either."
15. L-arginine
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For men wanting a better erection, Cox says L-arginine isn't the vitamin to turn to. She states, "It is true that there is some use for men that have low levels of nitric oxide in their system but for the vast majority of Americans, L-arginine will have no effect.  The beneficial nitric oxide actually comes from the very thin lining inside arteries called the endothelium.  These endothelial cells secrete nitric oxide which acts on the nearby tissues and lasts a very short period of time, causing enlargement of the blood vessels and thereby increasing blood flow.  The body is well designed and adapted to increase blood flow when needed but the endothelium can be damaged by high cholesterol, high blood pressure, high sugars (diabetes), high weight (obesity) and/or high stress.  Taking L-arginine will not increase nitric oxide in the average person but lowering the chronic inflammation and damage to the endothelium can help.  This can be done with a healthful diet, adequate rest and minimizing emotional stress."
16. Beta-Carotene
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According to Cox, anyone who smokes should think twice about taking beta-carotene. "Beta-carotene is a carotenoid and a precursor to vitamin A.  In its natural food form it is incredibly healthful but in the supplement form there have been studies that have associated beta-carotene intake with increased incidence of lung cancer in people that smoke or have had asbestos exposure." So buy your vitamins carefully.
💪🔥Body Booster: Eat a balanced diet with plenty of fruits, veggies, and whole foods. Your body gets most needed vitamins from nutritious meals. Only take vitamin supplements if prescribed by your doctor for a deficiency. Avoid excessive vitamins on your own. If you enjoyed this article, don't miss the 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert.
Fitness & Workouts
        9 Habits That Accelerate Aging
    

        Shutterstock/Robert Przybysz
    
By Leah GrothApr 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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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.
There is no way to prevent aging. However, your lifestyle habits may dictate how quickly you physically age. If you want to slow the aging process, there are things you can do that don’t involve going under the knife. Nigar Ahmedli, MD, the director of the division of facial plastic and reconstructive surgery at Montefiore Einstein Advanced Care, reveals nine habits that accelerate aging – and explains how to remedy them.
Sun Exposure
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“Significant sun exposure leads to premature aging by creating sunspots and wrinkles,” says Dr. Ahmedli. “Several sunburns over a lifetime can increase the risk of skin cancers, such as basal cell carcinoma, squamous cell carcinoma, and melanoma.”
Not Wearing Sunscreen
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Not wearing sunscreen is linked to sun exposure. “Wearing sunscreen every time you spend more than 15 minutes in sunlight will decrease the damage done by the UV (ultraviolet) radiation to the skin,” explains Dr. Ahmedli. “It is important to use sun block creams that provide a full block, namely those containing zinc or titanium compounds.”
Lack of Basic Skincare
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If you aren’t taking care of your skin, you will age faster. “Basic skincare includes a face wash for hygiene and exfoliation, lotion for hydration, and sunscreen. Some people add various other serums and creams to this regimen to help brighten pigmented or darkened areas and decrease the appearance of wrinkles,” explains Dr. Ahmedli. “It is important to remember to wash your face with a gentle cleanser one to two times a day to remove the dirt, bacteria and dead skin cells that accumulate on the surface. Especially in the winter, the skin loses moisture which can lead to flakiness, dry patches, and excoriations (cracks in the skin), which lotion can help address.”
RELATED: Britany Williams in Crop Top Shares 20-Minute Full Body Strength Workout
Smoking
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Smoking leads to several issues, explains Dr. Ahmedli. “For the skin, it produces a yellowish discoloration and a grayish dullness. Fine lines can appear around the lips due to constant pursing of the lips. The teeth become stained. Overtime, you can develop voice changes due to the constant irritation to the voice box, which leads to swelling and scar tissue formation. If you have surgery, it leads to worse wound healing and scarring due to narrowing of the small blood vessels that supply the face and neck,” she says.
Poor Diet
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A poor diet is another culprit behind premature aging. “There is no one diet that is ideal and works for everyone. The more generalized approach is to eat a balanced diet in moderation,” says Dr. Ahmedli. It is important to eat foods that supply a variety of proteins, carbohydrates, and minerals consisting of various vegetables, nuts, seeds, meats, and some fruits. Highly processed foods should be avoided as much as possible. “A balanced diet will help maintain your weight, especially as you age,” she adds.
Lack of Physical Activity
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If you want to look young longer, exercise. “There are certain recommendations for weekly activity. 30 minutes of moderate exercise 5 days a week is a standard recommendation,” explains Dr. Ahmedli. “This implies that your heart rate needs to be elevated to promote cardiovascular health.” She adds that the “10,000 steps a day” that is often quoted in the media “does not fulfill this recommendation because your heart rate does not significantly go up beyond its resting rate,” she says. “As we age, the tendency is to gain weight (fat) and lose muscle mass. Aerobic exercise and weightlifting (many repetitions of lighter weights) help combat this.”
Significant Weight Gain
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“Significant weight gain can lead to various generalized health complications, including diabetes, cardiovascular disease, and sleep apnea,” says Dr. Ahmedli. “Sleep apnea is more and more common these days as health care providers have become more aware of its negative health impacts over time. In addition to poor, non-restorative sleep, it can be a contributing factor for high blood pressure, diabetes, and neurologic issues (such as brain fog).”
Limited Water Intake/Dehydration
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“Drinking adequate amounts of water each day (the typically recommended 8 glasses a day) is paramount to overall health,” Dr. Ahmedli maintains. A rule of thumb is to drink enough water so that your urine is a very light yellow. “The darker or more orange the urine becomes, the more dehydrated you are. Water allows the kidneys to flush out the wastes the body makes. Staying hydrated allows your heart and blood vessels to maintain appropriate heart rhythm and blood pressure. Water allows your skin cells to remain plump and provide a glow to the skin,” she says.
Related: This Is Exactly How to Lose Body Fat This Year
Stress-Filled Lifestyle
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Everyone experiences stress. However, too much of it can age you. “One way to limit external stressors is to limit social media use. The culture of social media has become obsessed with maintaining an image of the best possible version of yourself. This not only applies to physical perfection (with the use of makeup, filters, and surgery), but also the representation of a person as the best in business, career, fashion, social scene, etc.” says Dr. Ahmedli. “We look at others and think, ‘why are we not like that? How do I become like that person?’ Many of these expectations are not attainable or sustainable and not possible in ‘real life.’”
💪🔥Body Booster: A quick way to look younger? If you are dehydrated, drink more water.
Nutrition & Diet
        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    

        5 Expert Tips to Keep Weight Off After Ozempic
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

            
                What Are Weight Loss Injections?
            
            
        These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                How These Medications Work
            
            
        ​Increased Hunger Throughout Your DayShutterstockThe science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

            
                Consider Potential Side Effects
            
            
        ​Potential Challenges to Watch ForShutterstockBefore starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

            
                Tip #1: Eliminate All Sodas and Sugary Drinks
            
            
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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

            
                Tip #2: Prioritize Lean Protein
            
            
        ​SalmonWhen your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.
RELATED:20 Possible Ozempic Side Effects

            
                Tip #3: Commit to Regular Exercise
            
            
        Simple Cardio Routines for Weight Loss in 60 DaysShutterstockNo weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

            
                Use Medications as a Starting Point for Lasting Change
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockThe true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Remember: It's About Long-Term Success
            
            
        ​Why Stopping MattersShutterstockWeight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes
    

        Copyright Clean & Delicious/YouTube
    
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

            
                Cottage Cheese: The Versatile Protein Base
            
            
        Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

            
                Canned Salmon: Budget-Friendly Omega-3 Powerhouse
            
            
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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

            
                Tempeh: Plant-Based Protein with Texture
            
            
        ​Probiotic Foods: TempehShutterstockThis fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

            
                Lentils: Protein-Fiber Combo for Lasting Fullness
            
            
        ​LegumesShutterstockWith 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

            
                Chicken and Turkey Sausage: Lean Protein Made Convenient
            
            
        ​Sheet Pan DinnerShutterstockPre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

            
                Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes
            
            
        ​Greek Yogurt: High ProteinShutterstockThis creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Shrimp: Fast-Cooking Lean Protein
            
            
        ​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstockWith 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

            
                Ground Turkey: Versatile Protein for Meal Prep
            
            
        ​Lean Turkey Taco Lettuce WrapsShutterstockThis poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

            
                Hemp Seeds: Small Seeds, Big Protein Impact
            
            
        ShutterstockDon't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

            
                Parmesan Cheese: Concentrated Flavor and Protein
            
            
        ​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstockThis aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

            
                Eggs and Egg Whites: The Complete Protein Package
            
            
        ShutterstockWith 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Ground Venison: Lean Red Meat Alternative
            
            
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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

            
                Last Word
            
            
        11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstockIncorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost Over 100 Pounds with These Low Carb Costco Meals
    

        Copyright Low Carb Love/YouTube
    
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

            
                Birria
            
            
        “You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

            
                Chicken Tinga
            
            
        Instacart
Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

            
                Beef Kabobs
            
            
        Instacart
Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

            
                Kevin’s Chimichurri Beef
            
            
        Costco
Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

            
                Organic Broccoli Chicken Cheddar Stuffed Breast
            
            
        Costco
Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

            
                Fully Cooked Shrimp
            
            
        Instacart
“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

            
                Caesar Salad
            
            
        Instacart
Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

            
                Ready-to-Eat Poke
            
            
        Annasea
The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

            
                Egg Bites
            
            
        ​Kirkland Signature Sous Vide Egg BitesCopyright CostcoAnd for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.
So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” 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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