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19 Most Unhealthy Junk Foods You Should Never Eat 

You might be surprised by what is on the list.

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Are you eating the worst type of junk food but don’t even know it? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life. In a recent viral video, he reveals 19 of the most unhealthy junk foods you should never eat — and some of them might surprise you. “The 19 worst junk foods you could ever eat, and we're not talking about random stuff we've pulled off of Google,” he says in the clip.


Doritos

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The first item on his list is Doritos, “one of the worst things,” DeLauer says. “You've got a high amount of fat. You've got tremendous texture. There are food scientists who make millions of dollars doing what they do because they're so good at it, getting the texture, just the powder when it hits your mouth, just the texture of the powder on your hands and how you lick your fingers afterward, that has an impact on your brain that keeps you coming back for more. Not to mention refined starch, not to mention the MSG.”

Fried Sweet Food

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The next item on his list is “any kind of fried sweet food,” DeLauer says. “So a funnel cake, a churro, a Twinkie is a perfect example. Why? You have the texture from the fat, the sugar, and those combinations. Those are the bad ones,” he says.

Ramen

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“This next one is kind of a surprise. It's ramen,” DeLauer reveals. “Ramen is a very high glycemic, ultra-refined noodle. There's usually a bunch of soybean oil and possibly even trans fat oils added into the mix. But then, if you look at most ramen, there's what is called TBHQ. Now, more research needs to be done, but TBHQ could be associated with neuronal cell death and actual DNA damage. So, it's very, very dangerous stuff to be playing with. I'm not saying if you eat ramen, your brain cells are gonna fall apart. Like that's not the case, but that is what I would consider terrible junk food, okay? Something that's gonna keep you coming back for more and more and more.”

Fruit Loops

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“This next one is kind of funny, it's Fruit Loops,” DeLauer said. “Now, Fruit Loops don't really combine sugar and fat, but Fruit Loops are so high glycemic and the problem that we have with them is the time of day we typically eat them. You roll out of bed, and you have fruit loops, and you're not having any protein along with it, right? So you have this big glycemic spike.” One way to mitigate this is to put protein powder in your milk, he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Milkshakes

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Number five? Milkshakes. Not only does a milkshake have sugar and fat, but the “delivery system, the fact that it's liquified, this has a huge effect,” he says, noting that it impacts gut hormones “that register how quickly something's coming in,” DeLauer says, adding that they send feedback to the brain to tell you to get full. “When something comes in, in a liquid form like this that's very high calorie, you have a minimal glucagon-like peptide GLP one response. So very limited feedback to the brain to tell you to stop. So you could pound a 600, 700 calorie milkshake and not even have a blip on your radar of feeling full.”

White Chocolate

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Next up is white chocolate. “I say this because, although there are worse things out there than white chocolate, it's pure cocoa butter, cocoa mass fat, and sugar,” DeLauer says. “Dark chocolate has polyphenols in it that actually counteracts some of the sugar. Although it's not perfect, I don't think you should be eating 65% dark chocolate with a bunch of sugar. That's, let's be real. You should be eating like 88 or 90%. The fact is, when you compare white chocolate to dark chocolate, there's no comparison.”

French Fries

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French fries are up next. DeLauer points out that next to chips, French fries are a better option, as they will leave you more satiated. However, “there's soybean oil, trans fats, high glycemic carbohydrates because of the way the potatoes are cooked,” he says. “And next thing you know, you're just eating a ton of 'em. A lot of times there's also acrylamide in them too, which isn't exactly the healthiest thing for our neurons and for our cells in general for metabolic function.”

RELATED:Lose 30 Pounds in 60 Days with These 5 Simple Plyometric Moves

Ice Cream

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Next up is ice cream. “I don't think I need to say a whole lot more,” DeLauer says. “What about things like Halo Top or Enlighten, these different lower sugar ice creams? They're better, for sure, but you can still expect to light up your brain. Sweet things will still excite your brain. You'll still probably want to eat more, although I will say yes, getting rid of the sugar is probably a good start.”

Salty Fried Foods

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

His next item “is a little bit vague, but salty fried foods, most fried foods are salty. So things like onion rings, things like fried chicken tenders, mozzarella sticks,” DeLauer says. “The reason is when there's salt added to the equation, there's a study published in nature that demonstrated that salt might impact our brain from a different angle. So they found that it could alter brain signaling, which means that if we have fat, we have sugar, and we have high salt, not just a little bit of salt, but high salt. We have multiple signals going into the brain. Remember, our brains are wired for survival. Salt is critical for survival. You put an animal out in the middle of a field, and you put a salt lick out there. It's gonna find the salt to stay alive. It's critical. So, our brain is wired to find salt. So think about the satisfaction response we get from salt, from sugar, and from fat all in one sitting.”

RELATED:11 Best Foods to Burn Fat Quickly

Flavored Yogurt

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Number 10 is flavored yogurt. "Don't need to go into a lot of detail on this Super thin. So it just digests really fast. It's pure sugar. Come on, it's not good stuff. At least go for straight-up Greek yogurt. I'm a big yogurt guy. But go for Greek yogurt and put some stevia in it, or get one of those OCO zero-sugar options or something like that," DeLauer says.

Donuts

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Number 11 is donuts, for obvious reasons. "Again, you're taking high amounts of refined carbs, and you're frying them in credit oil, and then you're putting additional fats, and you're making them as succulent as possible. So you're satisfying this entirely different region of your brain."

Barbeque Sauce

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Barbecue sauce is also on his list. DeLauer points out that while there are healthy options, most of them are made with “a bunch of high fructose corn syrup. A study published on nutrients took a look at the effect of high fructose corn syrup on the brain. It was actually a review. So, it looked at multiple studies. They found that even in the short term, there was neuroinflammation and an increase in oxidative stress. There were changes in the brain plasticity, and they were able to associate largely high fructose corn syrup with brain mitochondrial dysfunction.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Margarine

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Number 13 is margarine, “and this is on the list because honestly it's pure trans fat. So independent of being hyper palatable, it's just terrible for you,” DeLauer says.

Frozen Pizza

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Number 14 is frozen pizza. “The reason I say this is because if you go to a restaurant and you get a good quality pizza, you're gonna have refined starches, you're gonna have fats, but you're also gonna have some protein on it,” DeLauer says. “You can also get sourdough crust. Some places you can get gluten-free crust some places, but frozen pizzas you really run into just bottom of the barrel, refined garbage, high fat, lower protein, a bunch of preservatives. It's just easy to cram your calories. Again, they put things in there to make it taste even better versus a made from scratch.”

Mayonnaise

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“Number 15 is an interesting one. It's mayonnaise, and I put mayonnaise on it because it's not just about the mayonnaise,” DeLauer explains. “Mayonnaise could be a superfood, but it could definitely be a superfood if it's made with avocado oil or mac oil or whatever. But usually, it's cruddy soybean oil, but that's not the issue. It's what we put mayonnaise on, right? We start putting mayonnaise on hot dogs and put mayonnaise on burgers. You see the drill here, right? We got a high fat, super smooth, creamy texture that makes our brain feel good, and we smother it on bread.”

RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days

Nachos

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Number 16? “Nachos are so calorically dense, plus you get the cheesy consistency,” DeLauer says, citing “some evidence out there that cheese can actually affect our opioid receptors as well. What this means is, at a small level, if you start eating lots of cheese like you could easily put away with nachos, it does make you feel kind of euphoric and you have that to add insult to injury. So you have the fat that kind of makes you feel good, you have the carbs, you have the refined starch, you have caloric density, and then you have kind of this potential opioid effect. It's just best to avoid 'em or just go kind of easy on it and definitely don't get the Velveeta. Weird mystery stuff.”

Hot Dogs

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“Number 17, hot dogs. Now straight-up beef frank is gonna be great,” he says, noting that most hot dogs are only 50% meat, “and then it's gonna be on a refined bun. Again, you have very high fat because those hot dogs are high fat along with mayonnaise, along with whatever, probably high fruit, just corn syrup, ketchup,” DeLauer says.

M&Ms and Skittles

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Number 18, M&Ms and Skittles, because “you got the sugar, the fat, but you also have artificial colors in there,” he says. He notes that there is some research linking the yellow number five or red dye number 40 to ADD and ADHD. “We're starting to see more evidence coming out of this, and we're starting to see a lot of brands like moving away from these like yellow number six, yellow number five, red 40, all these stuff because they're not exactly good and they're kind of mystery compounds because they seem to light up the brain in other ways. So, are they more addictive? Not necessarily. It's just doing something in the brain that's probably not the best,” DeLauer says.

Fake Dark Chocolate

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And lastly, “fake dark chocolate,” DeLauer says. “Why do I say that? Because there are a lot of dark chocolates out there that aren't actually dark chocolate, or they're sugar-free chocolates that still have a bunch of maltitol and still have other binding agents. And when you eat them, you still have a major blood sugar spike. Even though they're sugar-free, they still have a lot of carbs, they're gonna wreck your gut, and they're not a food that's going to satiate you. If you're going to have dark chocolate, go for something that, yes, is low sugar or maybe a sugar-free option, but get one that is like 90% dark chocolate so you actually get the benefit as well.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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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.

As a Registered Dietitian Nutritionist and freelance nutrition writer, I love food—so I never say never when it comes to foods to avoid. However, with more than eight year’s experience in nutrition and dietetics, and as a fan of traditional Mexican and Salvadoran cooking, I can't help but value nutrient-dense, real foods over the fake stuff that can lead to weight gain and health issues. So when Body Network asked me to share "7 foods you should never eat," I had no trouble coming up with the following list. Avoid these for a healthier, happier life.


Processed Foods

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Processed foods are foods that have been modified in some way, this can be through prepping and freezing, canning, and drying. There are, however other ways of processing foods that are not as natural, like the addition of flavorings, dyes, preservatives, and addition of vitamins and minerals. These types of foods are usually higher in calories but lower in nutrient value.

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Refined Oils

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There is a large variety of cooking oils, all refined in some way. Oils are extracted from seeds, nuts, legumes, grains, and olives. These oils are extracted and refined either with chemicals or in some mechanical way.

Hydrogenated Fats

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These are liquid oils that are changed by adding a hydrogen molecule to make it into saturated fat, making a liquid fat into a solid fat. This aims to make a healthier oil spreadable or easily used for cooking. However, in this process of making solid fat from vegetable oil, trans fats are made, which have been shown to lead to cardiovascular health problems.

High Fructose Corn Syrup

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A cheaper way to sweeten packaged and processed foods, high-fructose corn syrup is a sweetener developed from the processing of corn starch. The Food and Drug Administration of the United States does not have proof that it is less safe than honey. However, when added to everyday foods and consumed frequently, the amount of sugar consumed daily can be so excessive that it can contribute to obesity.

Related: 10-Minute Full Body HIIT Exercise That Will Burn Fat Fast

Fast Food

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Although fast food is typically convenient for many busy people and families, many of the foods are highly processed with preservatives, dyes, and flavorings, high in fat and carbohydrates with very little nutrient density.

Foods With MSG

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Monosodium Glutamate is a salt that when combined with an aroma, is used in foods to increase the savory flavors. MSG is generally recognized as safe to eat and very little evidence that MSG can cause health problems. However, we still don’t know the long-term effects of artificial additives on health.

Related: I Lost 100 Pounds by Eating the Meal I Love

Artificial Sweeteners

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Sweeteners that are manufactured are thousands of times sweeter than sugar, but are used in less quantities to achieve the sweetness. These are now widely found in all types of packaged foods and fast foods. Some studies show that artificial sweeteners can affect gut health and disturb the way the body uses up sugar.

💪🔥Body Booster: Doughnuts may be delicious, but they’re not good for you. They’re full of sugar and refined flour, which quickly raise your blood sugar. Plus, they’re fried in oil, adding unhealthy fats. They lack protein, vitamins, and minerals. So, for a healthier diet, it’s best to skip the doughnuts.

Blanca Garcia, RDN, is a Nutrition Specialist at Healthcanal.
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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

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“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

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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

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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

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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.

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.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

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"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

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Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

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"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

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The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

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"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

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"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

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"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

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Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

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"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. 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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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.

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!


Ditch the Bleached White Flour and Refined Grains

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Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

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Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

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Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

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Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Steer Clear of Fried Foods

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Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "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."

Beware of Bad Fats

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While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

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Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

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At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Avoid Foods with Unpronounceable Ingredients

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Dr. Mark Hyman, a leading physician, advises, "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." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

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Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

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Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

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Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

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The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Are you eating the worst type of junk food but don’t even know it? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life. In a recent viral video, he reveals 19 of the most unhealthy junk foods you should never eat — and some of them might surprise you. “The 19 worst junk foods you could ever eat, and we're not talking about random stuff we've pulled off of Google,” he says in the clip.


Doritos

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The first item on his list is Doritos, “one of the worst things,” DeLauer says. “You've got a high amount of fat. You've got tremendous texture. There are food scientists who make millions of dollars doing what they do because they're so good at it, getting the texture, just the powder when it hits your mouth, just the texture of the powder on your hands and how you lick your fingers afterward, that has an impact on your brain that keeps you coming back for more. Not to mention refined starch, not to mention the MSG.”

Fried Sweet Food

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The next item on his list is “any kind of fried sweet food,” DeLauer says. “So a funnel cake, a churro, a Twinkie is a perfect example. Why? You have the texture from the fat, the sugar, and those combinations. Those are the bad ones,” he says.

Ramen

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“This next one is kind of a surprise. It's ramen,” DeLauer reveals. “Ramen is a very high glycemic, ultra-refined noodle. There's usually a bunch of soybean oil and possibly even trans fat oils added into the mix. But then, if you look at most ramen, there's what is called TBHQ. Now, more research needs to be done, but TBHQ could be associated with neuronal cell death and actual DNA damage. So, it's very, very dangerous stuff to be playing with. I'm not saying if you eat ramen, your brain cells are gonna fall apart. Like that's not the case, but that is what I would consider terrible junk food, okay? Something that's gonna keep you coming back for more and more and more.”

Fruit Loops

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“This next one is kind of funny, it's Fruit Loops,” DeLauer said. “Now, Fruit Loops don't really combine sugar and fat, but Fruit Loops are so high glycemic and the problem that we have with them is the time of day we typically eat them. You roll out of bed, and you have fruit loops, and you're not having any protein along with it, right? So you have this big glycemic spike.” One way to mitigate this is to put protein powder in your milk, he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Milkshakes

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Number five? Milkshakes. Not only does a milkshake have sugar and fat, but the “delivery system, the fact that it's liquified, this has a huge effect,” he says, noting that it impacts gut hormones “that register how quickly something's coming in,” DeLauer says, adding that they send feedback to the brain to tell you to get full. “When something comes in, in a liquid form like this that's very high calorie, you have a minimal glucagon-like peptide GLP one response. So very limited feedback to the brain to tell you to stop. So you could pound a 600, 700 calorie milkshake and not even have a blip on your radar of feeling full.”

White Chocolate

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Next up is white chocolate. “I say this because, although there are worse things out there than white chocolate, it's pure cocoa butter, cocoa mass fat, and sugar,” DeLauer says. “Dark chocolate has polyphenols in it that actually counteracts some of the sugar. Although it's not perfect, I don't think you should be eating 65% dark chocolate with a bunch of sugar. That's, let's be real. You should be eating like 88 or 90%. The fact is, when you compare white chocolate to dark chocolate, there's no comparison.”

French Fries

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French fries are up next. DeLauer points out that next to chips, French fries are a better option, as they will leave you more satiated. However, “there's soybean oil, trans fats, high glycemic carbohydrates because of the way the potatoes are cooked,” he says. “And next thing you know, you're just eating a ton of 'em. A lot of times there's also acrylamide in them too, which isn't exactly the healthiest thing for our neurons and for our cells in general for metabolic function.”

RELATED:Lose 30 Pounds in 60 Days with These 5 Simple Plyometric Moves

Ice Cream

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Next up is ice cream. “I don't think I need to say a whole lot more,” DeLauer says. “What about things like Halo Top or Enlighten, these different lower sugar ice creams? They're better, for sure, but you can still expect to light up your brain. Sweet things will still excite your brain. You'll still probably want to eat more, although I will say yes, getting rid of the sugar is probably a good start.”

Salty Fried Foods

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His next item “is a little bit vague, but salty fried foods, most fried foods are salty. So things like onion rings, things like fried chicken tenders, mozzarella sticks,” DeLauer says. “The reason is when there's salt added to the equation, there's a study published in nature that demonstrated that salt might impact our brain from a different angle. So they found that it could alter brain signaling, which means that if we have fat, we have sugar, and we have high salt, not just a little bit of salt, but high salt. We have multiple signals going into the brain. Remember, our brains are wired for survival. Salt is critical for survival. You put an animal out in the middle of a field, and you put a salt lick out there. It's gonna find the salt to stay alive. It's critical. So, our brain is wired to find salt. So think about the satisfaction response we get from salt, from sugar, and from fat all in one sitting.”

RELATED:11 Best Foods to Burn Fat Quickly

Flavored Yogurt

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Number 10 is flavored yogurt. "Don't need to go into a lot of detail on this Super thin. So it just digests really fast. It's pure sugar. Come on, it's not good stuff. At least go for straight-up Greek yogurt. I'm a big yogurt guy. But go for Greek yogurt and put some stevia in it, or get one of those OCO zero-sugar options or something like that," DeLauer says.

Donuts

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Number 11 is donuts, for obvious reasons. "Again, you're taking high amounts of refined carbs, and you're frying them in credit oil, and then you're putting additional fats, and you're making them as succulent as possible. So you're satisfying this entirely different region of your brain."

Barbeque Sauce

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Barbecue sauce is also on his list. DeLauer points out that while there are healthy options, most of them are made with “a bunch of high fructose corn syrup. A study published on nutrients took a look at the effect of high fructose corn syrup on the brain. It was actually a review. So, it looked at multiple studies. They found that even in the short term, there was neuroinflammation and an increase in oxidative stress. There were changes in the brain plasticity, and they were able to associate largely high fructose corn syrup with brain mitochondrial dysfunction.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Margarine

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Number 13 is margarine, “and this is on the list because honestly it's pure trans fat. So independent of being hyper palatable, it's just terrible for you,” DeLauer says.

Frozen Pizza

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Number 14 is frozen pizza. “The reason I say this is because if you go to a restaurant and you get a good quality pizza, you're gonna have refined starches, you're gonna have fats, but you're also gonna have some protein on it,” DeLauer says. “You can also get sourdough crust. Some places you can get gluten-free crust some places, but frozen pizzas you really run into just bottom of the barrel, refined garbage, high fat, lower protein, a bunch of preservatives. It's just easy to cram your calories. Again, they put things in there to make it taste even better versus a made from scratch.”

Mayonnaise

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“Number 15 is an interesting one. It's mayonnaise, and I put mayonnaise on it because it's not just about the mayonnaise,” DeLauer explains. “Mayonnaise could be a superfood, but it could definitely be a superfood if it's made with avocado oil or mac oil or whatever. But usually, it's cruddy soybean oil, but that's not the issue. It's what we put mayonnaise on, right? We start putting mayonnaise on hot dogs and put mayonnaise on burgers. You see the drill here, right? We got a high fat, super smooth, creamy texture that makes our brain feel good, and we smother it on bread.”

RELATED: 4 Easy Strength Routines for the Best Shape of Your Life After 50 in Just 30 Days

Nachos

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Number 16? “Nachos are so calorically dense, plus you get the cheesy consistency,” DeLauer says, citing “some evidence out there that cheese can actually affect our opioid receptors as well. What this means is, at a small level, if you start eating lots of cheese like you could easily put away with nachos, it does make you feel kind of euphoric and you have that to add insult to injury. So you have the fat that kind of makes you feel good, you have the carbs, you have the refined starch, you have caloric density, and then you have kind of this potential opioid effect. It's just best to avoid 'em or just go kind of easy on it and definitely don't get the Velveeta. Weird mystery stuff.”

Hot Dogs

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“Number 17, hot dogs. Now straight-up beef frank is gonna be great,” he says, noting that most hot dogs are only 50% meat, “and then it's gonna be on a refined bun. Again, you have very high fat because those hot dogs are high fat along with mayonnaise, along with whatever, probably high fruit, just corn syrup, ketchup,” DeLauer says.

M&Ms and Skittles

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Number 18, M&Ms and Skittles, because “you got the sugar, the fat, but you also have artificial colors in there,” he says. He notes that there is some research linking the yellow number five or red dye number 40 to ADD and ADHD. “We're starting to see more evidence coming out of this, and we're starting to see a lot of brands like moving away from these like yellow number six, yellow number five, red 40, all these stuff because they're not exactly good and they're kind of mystery compounds because they seem to light up the brain in other ways. So, are they more addictive? Not necessarily. It's just doing something in the brain that's probably not the best,” DeLauer says.

Fake Dark Chocolate

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And lastly, “fake dark chocolate,” DeLauer says. “Why do I say that? Because there are a lot of dark chocolates out there that aren't actually dark chocolate, or they're sugar-free chocolates that still have a bunch of maltitol and still have other binding agents. And when you eat them, you still have a major blood sugar spike. Even though they're sugar-free, they still have a lot of carbs, they're gonna wreck your gut, and they're not a food that's going to satiate you. If you're going to have dark chocolate, go for something that, yes, is low sugar or maybe a sugar-free option, but get one that is like 90% dark chocolate so you actually get the benefit as well.” 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

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

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

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

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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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.