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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

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

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

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

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.

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
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.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
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 Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

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Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

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How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

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How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

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How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

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How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

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Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

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Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

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Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
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Are you trying to lose weight by keeping carbs to a minimum? 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 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.