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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.

20 Foods You Didn’t Know Were Ultra-Processed

These foods could be seriously harming your health.

Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Image of happy positive optimistic young beautiful woman posing isolated over blue wall background holding milk.
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Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Ultra-processed foods currently make up nearly 60% of what a typical adult in the United States eats and make up almost 70% of what children eat. “UPFs are generally composed of processed carbohydrates that are very quickly broken down into simple sugars, equivalent to eating lots of candy,” says Andrew E. Budson, MD, via Harvard Health. “These sugar loads cause spikes of insulin, which can alter normal brain cell function. Eating ultra-processed foods is associated with a higher risk of metabolic syndrome and obesity, well-established conditions linked to high blood pressure, abnormal blood lipid levels, and type 2 diabetes.” Certain foods are commonly known to be ultra-processed (such as frozen pizza or hot dogs), but others may not be as obvious. Here are 20 foods you may not know are ultra-processed, even ones marketed as “health” foods.

Plant-Based Milks

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Plant-based types of milk, such as oat milk, are typically ultra-processed. “This is marketed as a healthy alternative to cow’s milk when, in reality, it’s a UPF,” Dr Sarah Berry, associate professor in the department of nutritional sciences at King’s College, London, tells Women’s Fitness.

Canned/Jarred Sauces

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Many supermarket canned and jarred sauces are full of additives to make them shelf-stable. Always check the label for ingredients you don’t recognize.

Bread

Organic Whole Wheat White Bread Cut into SlicesShutterstock

Not all bread is created equal. A simple loaf of sourdough with four ingredients is not in the same universe as cheap ultra-processed bread packed with high-fructose corn syrup and over 20 other additives. Always check the label—even so-called “healthy” whole wheat bread might shock you.

Flavored Yogurts

Strawberry YogurtShutterstock

Flavored yogurts are heavily processed and tend to have lots of additives. If you want to enjoy yogurt with flavor, simply buy regular yogurt and add your own fruit.

Cured Meats

Vegetarian cold meat substitutes isolated on white backgroundShutterstock

Cured meats are notorious for being ultra-processed, but some are much worse than others. “Deli meat that is sliced fresh off the bone or slab may contain natural nitrates and can be less processed,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. She recommends choosing lean meats when possible. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others.”

Protein Bars

Profile of a hiker eating a cereal bar in the mountainShutterstock

Protein bars and other meal replacement bars are often packed with unhealthy ingredients. "Many foods formulated for health purposes like weight loss or added protein frequently undergo high levels of processing and contain a laundry list of not-so-healthy ingredients," registered nutritionist Sarah Garone tells Newsweek. "Many protein bars, weight loss shakes, and energy drinks, for example, are extremely processed.”

Vegan “Meat”

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Vegan meat may be touted as a healthier and more environmentally friendly alternative to regular meat, but it’s one of the most ultra-processed foods available. “While ultra-processed foods are often marketed as healthy foods, this large study suggests that plant-based ultra-processed foods do not seem to have protective health effects and are linked to poor health outcomes,” says Dr. Eszter Vamos.

Breakfast Cereals

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Breakfast cereals, even the ones marketed as healthy, are ultra-processed foods. They also tend to be packed with sugar and other unhealthy ingredients. Check the label to make sure what you’re getting is actually minimally processed (like oatmeal).

Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Granola bars may be marketed as healthy, but many of the mass-produced bars sold in supermarkets are ultra-processed. Some contain as much sugar as a candy bar.

RELATED:20 Superfoods for People Over 50

Margarine

Butter and margarine in a butter dish and a knife on which the greasy spread is collected after touching the cubeShutterstock

Margarines are considered an ultra-processed food. “The way kinds of margarine and non-dairy spreads are made (by hydrogenating the vegetable oils) and the additives they contain, such as emulsifiers and colors, make them an ultra-processed food – unlike butter, which is essentially cream and some salt,” experts tell The Conversation.

Chocolate

various chocolates as a background - sweet foodShutterstock

Not all chocolate is created equal. “Chocolate is delicious; there’s no getting around it. But much of it is ultra-processed, containing a wide range of additives,” according to ZOE. “With that said, it's best to opt for minimally processed dark chocolate. This contains 70% cocoa or more, which doesn't leave room for a lot of added sugar and other additives.”

Egg Substitutes

Four eggs in the egg boxShutterstock

Egg substitutes are not whole foods and are considered an ultra-processed product. “Ultra-processed foods typically have more than one ingredient that you never or rarely find in a kitchen,” senior dietitianVictoria Taylor says via the British Heart Foundation. “They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.”

Veggie Chips

Healthy Gluten Free Rice Chips in a PileShutterstock

Store-bought veggie chips are often packed with unhealthy ingredients. Always check the label to see how many ingredients are in what might be marketed as a healthy alternative to potato chips.

Spinach Tortillas

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Spinach tortillas, especially the ones marketed as low-carb, are an ultra-processed food. “The reality is that these foods are extremely convenient in our busy lives,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “But by cooking at home, modifying recipes, and learning how to take in less fat and sugar, you can learn to achieve a more balanced diet.”

Frozen Diet Meals

Customer picking a product in the frozen aisle of a supermarketShutterstock

Check the ingredients on your “healthy” frozen diet meal before you buy it—the ingredients may surprise you. Many frozen meals are ultra-processed. “The added sugar, fat, and salt in these foods means they have more calories than whole and minimally processed foods,” Czerwony says. “These added ingredients also cause inflammation inside the body, which is directly correlated with developing a variety of diseases.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Ice Cream

ice-creamShutterstock

Most supermarket ice creams are ultra-processed. “You can easily create a sweet treat using whole foods or minimally processed foods,” dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This will make your dessert a treat that is actually beneficial to your body.”

Soda Drinks

Soft drinksShutterstock

Sugary sodas are terrible for your health for many reasons. “Some [ultra-processed foods] I would never consume, such as soda,” Jinan Banna, registered dietitian and professor of nutrition at the University of Hawaii, tells CNBC Make It. “Soda doesn’t have any nutritional value other than just calories in the form of sugar. So they’re empty calories, which don’t give us any of the nutrients that we need.”

Instant Noodles

Woman isolated on purple background holding a bowl of noodles with chopsticks and eating it.Shutterstock

Instant noodles are typically ultra-processed. “It’s one of the most unhealthy ultra-processed foods because of the amount of sodium and kinds of fats,” nutrition professor Barry Popkin, PhD, tells The Guardian. “The fact that people are eating two or three [packets] a day – it’s no wonder hypertension is skyrocketing.”

Packaged Soups

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Packaged soups may seem innocent but they are considered ultra-processed food. “While ‘junk food’ and most fast food would be considered ultra-processed foods, so are canned soups and frozen dinners,” Elizabeth Cabrera, CNSC, tells LCMC Health.

RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

Focus on the Big Picture

Happy female farmer holding freshly picked carrots and sweet potatoes on her farm. Self-sufficient young woman smiling cheerfully after harvesting fresh vegetables from her organic garden.Shutterstock

A good rule of thumb is to eat whole foods as much as possible. "A healthy diet has room for all foods,” Garone says. “But we do know that the closer you eat foods to their natural state and the more you emphasize whole plant foods, the better off you'll be. In the real world, [UPFs are] sometimes unavoidable. Strive for eating minimally processed foods whenever possible, but don't worry too much if you occasionally consume something ultra-processed. A healthy diet is about the overall big picture." 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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Nutrition & Diet

20 Foods You Didn’t Know Were Ultra-Processed

Image of happy positive optimistic young beautiful woman posing isolated over blue wall background holding milk.
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY 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.

Ultra-processed foods currently make up nearly 60% of what a typical adult in the United States eats and make up almost 70% of what children eat. “UPFs are generally composed of processed carbohydrates that are very quickly broken down into simple sugars, equivalent to eating lots of candy,” says Andrew E. Budson, MD, via Harvard Health. “These sugar loads cause spikes of insulin, which can alter normal brain cell function. Eating ultra-processed foods is associated with a higher risk of metabolic syndrome and obesity, well-established conditions linked to high blood pressure, abnormal blood lipid levels, and type 2 diabetes.” Certain foods are commonly known to be ultra-processed (such as frozen pizza or hot dogs), but others may not be as obvious. Here are 20 foods you may not know are ultra-processed, even ones marketed as “health” foods.

Plant-Based Milks

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Plant-based types of milk, such as oat milk, are typically ultra-processed. “This is marketed as a healthy alternative to cow’s milk when, in reality, it’s a UPF,” Dr Sarah Berry, associate professor in the department of nutritional sciences at King’s College, London, tells Women’s Fitness.

Canned/Jarred Sauces

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Many supermarket canned and jarred sauces are full of additives to make them shelf-stable. Always check the label for ingredients you don’t recognize.

Bread

Organic Whole Wheat White Bread Cut into SlicesShutterstock

Not all bread is created equal. A simple loaf of sourdough with four ingredients is not in the same universe as cheap ultra-processed bread packed with high-fructose corn syrup and over 20 other additives. Always check the label—even so-called “healthy” whole wheat bread might shock you.

Flavored Yogurts

Strawberry YogurtShutterstock

Flavored yogurts are heavily processed and tend to have lots of additives. If you want to enjoy yogurt with flavor, simply buy regular yogurt and add your own fruit.

Cured Meats

Vegetarian cold meat substitutes isolated on white backgroundShutterstock

Cured meats are notorious for being ultra-processed, but some are much worse than others. “Deli meat that is sliced fresh off the bone or slab may contain natural nitrates and can be less processed,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. She recommends choosing lean meats when possible. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others.”

Protein Bars

Profile of a hiker eating a cereal bar in the mountainShutterstock

Protein bars and other meal replacement bars are often packed with unhealthy ingredients. "Many foods formulated for health purposes like weight loss or added protein frequently undergo high levels of processing and contain a laundry list of not-so-healthy ingredients," registered nutritionist Sarah Garone tells Newsweek. "Many protein bars, weight loss shakes, and energy drinks, for example, are extremely processed.”

Vegan “Meat”

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Vegan meat may be touted as a healthier and more environmentally friendly alternative to regular meat, but it’s one of the most ultra-processed foods available. “While ultra-processed foods are often marketed as healthy foods, this large study suggests that plant-based ultra-processed foods do not seem to have protective health effects and are linked to poor health outcomes,” says Dr. Eszter Vamos.

Breakfast Cereals

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Breakfast cereals, even the ones marketed as healthy, are ultra-processed foods. They also tend to be packed with sugar and other unhealthy ingredients. Check the label to make sure what you’re getting is actually minimally processed (like oatmeal).

Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Granola bars may be marketed as healthy, but many of the mass-produced bars sold in supermarkets are ultra-processed. Some contain as much sugar as a candy bar.

RELATED:20 Superfoods for People Over 50

Margarine

Butter and margarine in a butter dish and a knife on which the greasy spread is collected after touching the cubeShutterstock

Margarines are considered an ultra-processed food. “The way kinds of margarine and non-dairy spreads are made (by hydrogenating the vegetable oils) and the additives they contain, such as emulsifiers and colors, make them an ultra-processed food – unlike butter, which is essentially cream and some salt,” experts tell The Conversation.

Chocolate

various chocolates as a background - sweet foodShutterstock

Not all chocolate is created equal. “Chocolate is delicious; there’s no getting around it. But much of it is ultra-processed, containing a wide range of additives,” according to ZOE. “With that said, it's best to opt for minimally processed dark chocolate. This contains 70% cocoa or more, which doesn't leave room for a lot of added sugar and other additives.”

Egg Substitutes

Four eggs in the egg boxShutterstock

Egg substitutes are not whole foods and are considered an ultra-processed product. “Ultra-processed foods typically have more than one ingredient that you never or rarely find in a kitchen,” senior dietitianVictoria Taylor says via the British Heart Foundation. “They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.”

Veggie Chips

Healthy Gluten Free Rice Chips in a PileShutterstock

Store-bought veggie chips are often packed with unhealthy ingredients. Always check the label to see how many ingredients are in what might be marketed as a healthy alternative to potato chips.

Spinach Tortillas

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Spinach tortillas, especially the ones marketed as low-carb, are an ultra-processed food. “The reality is that these foods are extremely convenient in our busy lives,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “But by cooking at home, modifying recipes, and learning how to take in less fat and sugar, you can learn to achieve a more balanced diet.”

Frozen Diet Meals

Customer picking a product in the frozen aisle of a supermarketShutterstock

Check the ingredients on your “healthy” frozen diet meal before you buy it—the ingredients may surprise you. Many frozen meals are ultra-processed. “The added sugar, fat, and salt in these foods means they have more calories than whole and minimally processed foods,” Czerwony says. “These added ingredients also cause inflammation inside the body, which is directly correlated with developing a variety of diseases.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Ice Cream

ice-creamShutterstock

Most supermarket ice creams are ultra-processed. “You can easily create a sweet treat using whole foods or minimally processed foods,” dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This will make your dessert a treat that is actually beneficial to your body.”

Soda Drinks

Soft drinksShutterstock

Sugary sodas are terrible for your health for many reasons. “Some [ultra-processed foods] I would never consume, such as soda,” Jinan Banna, registered dietitian and professor of nutrition at the University of Hawaii, tells CNBC Make It. “Soda doesn’t have any nutritional value other than just calories in the form of sugar. So they’re empty calories, which don’t give us any of the nutrients that we need.”

Instant Noodles

Woman isolated on purple background holding a bowl of noodles with chopsticks and eating it.Shutterstock

Instant noodles are typically ultra-processed. “It’s one of the most unhealthy ultra-processed foods because of the amount of sodium and kinds of fats,” nutrition professor Barry Popkin, PhD, tells The Guardian. “The fact that people are eating two or three [packets] a day – it’s no wonder hypertension is skyrocketing.”

Packaged Soups

Vegetable cabbage soup in bowl over wooden background. Top view, flat layShutterstock

Packaged soups may seem innocent but they are considered ultra-processed food. “While ‘junk food’ and most fast food would be considered ultra-processed foods, so are canned soups and frozen dinners,” Elizabeth Cabrera, CNSC, tells LCMC Health.

RELATED: I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

Focus on the Big Picture

Happy female farmer holding freshly picked carrots and sweet potatoes on her farm. Self-sufficient young woman smiling cheerfully after harvesting fresh vegetables from her organic garden.Shutterstock

A good rule of thumb is to eat whole foods as much as possible. "A healthy diet has room for all foods,” Garone says. “But we do know that the closer you eat foods to their natural state and the more you emphasize whole plant foods, the better off you'll be. In the real world, [UPFs are] sometimes unavoidable. Strive for eating minimally processed foods whenever possible, but don't worry too much if you occasionally consume something ultra-processed. A healthy diet is about the overall big picture." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

Dr_Anthony_Balduzzi_NMD5
The Fit Mother Project - Fitness For Busy Moms/YouTube
Christopher Roback
By Christopher RobackDec 12, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"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

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

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

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"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

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

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

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"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

French fries or potato chips with sour cream and ketchupShutterstock

"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

Greek yogurt in a potShutterstock

"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

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

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

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"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.

Nutrition & Diet

I'm a Dietitian and These Are 7 Foods You Should Never Eat

Rear View Of Young Woman Looking In Fridge At Kitchen
Shutterstock
Blanca Garcia, rdn
By Blanca Garcia, rdnJul 05, 2024
Blanca Garcia, rdn
Nutrition Specialist at HealthCanal
Blanca Garcia is a Nutrition Specialist at HealthCanal.
See Full Bio
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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

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

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

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

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

Oil,Cooking,Oil,Synthetic,fatShutterstock

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

Selective focus of high-fructose corn syrup or hfcs food and beverage sweetener in dark brown glass bottle inside a laboratory.Shutterstock

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

Woman getting fast food at drive-thruShutterstock

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

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

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

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

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.
Nutrition & Diet

10 Processed Foods Nutritionists Actually Eat

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

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Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

Canned red kidney beans in just opened tin can. Non-perishable food

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

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NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

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According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

Tin can of sprats, sardines. Top view, fish

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Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

Whole grain cereal in a bow on a blue backgroundShutterstock

Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

10 Foods That I Will Never Eat Again After Losing 120 Pounds

Scott Sampson Becoming Super Human
Copyright Becoming Super Human/YouTube/Shutterstock
Leah Groth
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Scott (@Becoming_Superhuman) is a social media influencer who lost a whopping 120 pounds. In his video, he reveals how he did it, “eating a low carb ketogenic diet, intermittent fasting, eating whole foods and cutting out processed foods.” In one viral video, he discusses the food he learned to avoid. “Today we're going to talk about the ten foods I will never eat again. And it's not that I'll never eat them, but not gonna be on the regular,” he says. “These are foods that I had to put on the Do Not Eat list when I was losing 120 pounds. Ten foods that remain on the Do Not Eat list as I try to maintain my 120-pound weight loss in the last 13 months.”

Sugar

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

The “number one food” Scott cut out was sugar. “I mean, just, anything was sugar in it,” he says. This includes ice cream, sweetened drinks, and pie. “I'll make some exceptions here and there,” he says. However, when he does, he does so in moderation.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Processed Grains

Number two, food processed grains. “Our grains, our flour has been overly processed to the point where it's been bleached, it's been refined, they've basically removed everything from it except for gluten,” he says. This takes out bread and pizza crust unless he makes a high-protein pizza crust out of egg white powder. “For the most part, I'm not going to eat pizza, and I'm not going to prepare pizza that often I like to cook. I like to do some things, but I would rather cook some meats, I would rather cook some eggs, I would rather cook these high protein things that are really, really good for me.”

Seed Oils

Peanut oil with raw peanuts on wooden backgroundShutterstock

Number three on the list is seed oils, “basically all kinds of vegetable oils,” he says, including safflower oil, peanut oil, sunflower seed oil, soybean oil” because they are highly processed. “They're heated up to a massive degree, put under high pressure, they are changed chemically, and they're bleached,” he says. The oils does he use? Olive, coconut, and avocado, which are fruit oils. “Those oils are not highly processed. It's the same thing with ghee, butter, lard, and fat tallow. Those are good fats to cook with.”

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Ultra Processed Carbohydrates

Number four is ultra-processed carbohydrates, “things like boxes of crackers, chips, breakfast bars, cookies,” he says. “Basically, in the middle of your grocery store aisles.” He specifies that ultra-processed foods are things with ”more than two or three ingredients on that box, maybe four or five for something that's pretty natural,” he says.

Fast Food

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

The number five food on the list is fast food. “The way those foods are processed in the restaurant, for the most part, they're full of seed oils, they're full of gluten, they're full of refined flours,” he says.

Enchiladas and Tamales

Enchiladas: Rolled tortillas filled with meat or cheese, covered in chili sauce, and baked until bubbly.Shutterstock

The sixth foods are enchiladas and tamales, “again, it's because of the ingredients,” he says. “These things are made from the processed grains in our country, the masa, the flour that's being used, the cornmeal that's being used, and has been highly processed.” They also have seed oils.

RELATED:2 Expert Tips for Stubborn Fat Loss That Actually Work

Processed Salad Dressings

So the number seven-item on the list is processed salad dressings, “unless you look at the label and it says that they used avocado oil or coconut oil,” he says. A lot of dressings are made with soybean oil, safflower oil, or canola oil. “They're not good for you. They shouldn't be consumed. They cause issues in our bodies. It causes inflammation in your body.”

Soda

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Number eight, soda — even diet. Soda contains sodium benzoate, “this chemical that once you consume it activates an enzyme, and that enzyme sends a signal to your brain and tells you not to burn fat right now,” he says.

Cereal

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Number nine was “another one that used to be a go-to, and I lost weight doing this with Weight Watchers, with Noom, with several different programs, because it's low calorie,” he says. The answer? Breakfast cereal. He says he thought Cheerios, Honey Nut Cheerios, Raisin Bran, and Fruit Loops were “heart healthy,” and “I've been a big cereal guy all my life,” he says. “Since my weight loss journey, since my health journey, I've come to understand that there are things in those products that cause me problems. They have gluten and carbohydrates, which is not bad in and of itself, but they are processed refined carbohydrates. Highly recommend not to consume it.”

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

Donuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

The last item is donuts, which “may be the single worst thing that you can consume,” he says. “It is made with sugar and refined processed grains. It is deep fried in a seed oil that is probably rancid. And you're combining fats and carbohydrates together, which is extremely bad for your body because your body can't burn both at the same time.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
Copyright drjencaudle/Instagram
Christopher Roback
By Christopher RobackMar 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Many of us have heard about the remarkable results people are experiencing with Ozempic and Wegovy for weight loss. But what happens when treatment ends? Dr. Jennifer Caudle, DO, FACOFP, known to many as Dr. Jen, is a board-certified Family Medicine physician and Associate Professor at Rowan University-School of Osteopathic Medicine who understands these concerns. Understanding these medications and their effects after discontinuation is crucial for anyone considering or currently taking them. Read on to discover the five key changes your body may experience when stopping these medications.

What Are Ozempic and Wegovy?

Before diving into what happens when you stop these medications, it's important to understand what they are. "Ozempic is FDA-approved for diabetes. Wegovy is FDA-approved to help with weight loss," Dr. Jen explains in her post. She notes that both medications contain the active ingredient semaglutide, which is why many people take Ozempic off-label for weight loss as well.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Blood Sugar Changes

Woman use glucometer checking blood sugar level

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The first significant change when stopping these medications affects your glucose levels. "Your blood sugar will likely go up," says Dr. Jen. She explains this happens because these medications are designed to lower blood sugar, so removing them naturally allows levels to rise again. "Depending on who you are will determine the significance of that," Dr. Jen cautions, emphasizing that for diabetics, this change could be particularly important and might require replacement medications.

Appetite Returns

upset woman in pajamas looking at camera while eating cake in bed aloneWhat Happens to Your Body When You Stop Emotional EatingShutterstock

One of the most noticeable effects of discontinuing Ozempic or Wegovy is the return of your pre-medication appetite. "Your appetite may increase when you stop these medications," warns Dr. Jen. She explains that many of her patients appreciate how these drugs reduce cravings and hunger while taking them. "If you go off the medication, your appetite very likely will return. So you've got to be prepared for that," Dr. Jen advises.

Side Effects Disappear

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

There's a silver lining to stopping these medications if you've been experiencing adverse effects. "Side effects that many people say they have with these medications can be things like nausea or vomiting, diarrhea or constipation, abdominal pain, abdominal cramping," Dr. Jen lists. She points out that gastrointestinal issues are the most common, but other effects like headaches can occur as well. "Should you stop them, if you had these side effects, they're likely going to go away," Dr. Jen reassures.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

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Perhaps the biggest concern for many people is what happens to their weight after stopping. "One of the big side effects of these medications is weight loss. It's one of the reasons why so many people take these medications," acknowledges Dr. Jen. She explains that when you stop taking Ozempic or Wegovy, "the additional help that you're getting from the medications to help you with weight loss will go away too."

Will all the weight return? Dr. Jen says that's complicated: "That's going to depend on you, your body, what things you're doing to try to maintain your weight loss, how you're managing your diet, your exercise and all the other things in your life." She confirms that many people do regain weight after stopping but emphasizes that this isn't inevitable with proper maintenance strategies.

Cardiovascular Benefits Cease

ozempic_wegovy-split2Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

The final important change involves heart health. "There have been studies that have shown that both Ozempic and Wegovy have cardiovascular benefits," Dr. Jen points out. These medications have been shown to reduce the risk of strokes, heart attacks, and other cardiovascular issues. Unfortunately, "when you stop the medication, those benefits that these medications afford you will go away," explains Dr. Jen.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Conclusion

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

Whether you're considering starting or stopping these medications, understanding these five potential changes is essential for making informed decisions about your health. Dr. Jen emphasizes that this information isn't meant to judge anyone's choice to use or discontinue these medications—rather, it's about being prepared for what might happen. As with any medication change, consult with your healthcare provider before making decisions about Ozempic or Wegovy.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

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

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Transformed Her Body in 5 Easy Steps

Breanna Henry breehenryy
Copyright breehenryy/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Follow:
✓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.

Are you struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

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

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

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