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I Only Ate Bananas For Three Days, and This Is What Happened

This influencer was shocked at the results.

Ferozan Mast
By Ferozan MastAug 27, 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
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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.

Gillian_Berry1
Copyright Gillian Berry/YouTube/Shutterstock
Ferozan Mast
By Ferozan MastAug 27, 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
✓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.

Nutrition & Diet

Health and wellness YouTube influencerGillian Berry is sharing what happened when she decided to do a fruit cleanse for three days. “Banana island, banana detox, banana diet...call it what you may, this is one cleanse I have always wanted to try after hearing Freelee the banana girl [Leanne Ratcliffe] talk about it years ago,” she says. Berry was aiming for ten days and managed exactly three before waving the white flag, but she came away with some interesting insights about her banana cleanse. Here’s what happened when she ate bananas, and nothing but bananas, for three days.

Aiming For 10 Days

Berry has done many cleanses in the past and always loved the experience. “It just has a way of giving you such mental clarity,” she says. “You feel so spiritual. Your digestion is amazing, and your sleep is amazing. Your mood is lifted, and your energy goes through the roof. I felt I was going through some hard times, and I wanted some extra mental clarity. So, this is why I chose to try out the cleanse at this time. My goal with this cleanse was to do ten days, and then if the ten days went great, I would do 30 days. So many people do 30 days, and they just say it's like the best cleanse ever.”

Why Bananas?

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

One of the reasons Berry picked bananas for her mono-cleanse was because of the convenience. “Bananas are just super easy to always get in abundance at the grocery store,” she says. “You can buy it by the case, and they're so cheap, and it's just so easy. I'm super busy with my kids right now, and I thought this would be easy. Just grab a banana and go.”

Day One

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

Berry found day one easier than she expected. “I felt very full and very satisfied,” she says. “And this is one thing I absolutely love. What draws me to these mono-fruit cleanses is that you just feel so you can't overeat. Your body knows when it's time to stop. It doesn't want any more of that one food, and you feel satisfied and satiated in a way that you've never felt.”

Never Felt Better

Healthy,Smiling,Sports,Fitness,Slim,Woman,happy,banana,fruitShutterstock

Berry’s digestive system responded well to the cleanse. “To be honest, the first day of the cleanse, I thought, this is my favorite cleanse I have ever done,” she said. “I have never felt better in my entire life, and it could be because I hadn't done a cleanse in a while. I don't know. Usually, I feel absolutely amazing on my raw diet anyway, but I was like, wow, this is what I needed. I feel so good. I also said that I had three bowel movements. Usually, I have two to four anyway.”

RELATED:I’m 60, and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Mental Clarity

Fresh bananas on wooden backgroundShutterstock

Berry experienced an excellent level of mental clarity by the evening of the first day. “And then I also felt much more calm and a lot happier,” she says. “So that's one thing that I noticed the most lately. I've had a little bit of stress, and I noticed that with just the mono fruit on that day, I felt extremely calm. It was just this next-level calmness, which was incredible. And I noticed I was laughing a lot more, and my stomach and digestion felt amazing.”

Try One Day

Berry felt even that one first day was worth it. “If you're thinking about doing a cleanse and multiple days seem too much, I definitely recommend trying one day on bananas. You might be pleasantly surprised and realize you can do just one day on bananas,” she says. “And by the afternoon, you might start feeling amazing and love it. So don't be afraid to give it a shot.”

How Many Bananas?

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

Berry started feeling hungry on day two. “On day one, I ate about 17 or 18 bananas, and then on day two, I ate 20 bananas,” she says. “I didn't make as many notes, but I started to become hungry, not for bananas. My body wanted other things, and I was still doing good but not amazing. Definitely, the first day was better, but I still hung in there because I know with cleanses, there can be challenging days and good days, and I thought, I'm still going to hang in here for this.”

Weight Loss On Bananas

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

On day three, Berry did not want to eat any more bananas. “I ate about 18 or 20 bananas on day three,” she says. “I didn't do a weight loss before and after, but I could feel I probably lost about four pounds, I would guess, on those three days. Day three was kind of similar to day two. And again, my bowel movements were fine. I know some of my friends were saying, don't bananas back you up and stuff like this, but absolutely not.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Flat Stomach, Good Sleep

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

Berry slept well on the banana cleanse. “My stomach felt flat, amazing,” she says. “I slept really well, and it was hard for me to fall asleep, too. When I'm cleansing, and I'm eating fruits or green juices without any fats or anything, it's really hard for me to fall asleep at night. I feel absolutely wired, and I feel like I need a lot less sleep just because you're buzzing from the electricity.

No More Bananas!

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Berry finally cracked at the end of day three. “I just felt like I could not eat one more banana,” she says. “I felt like I don't know how people do this. I respect people who can eat bananas for 30 days. I found it super easy with other fruits or if it was juice cleansing, but I literally felt like my stomach was rejecting it and did not want to eat one more banana. I decided to order a salad. It was absolutely amazing.”

No Regrets

bananas on a wooden tableShutterstock

Berry says she would definitely encourage others to try the banana cleanse. “Even though I only made it three days, I would definitely recommend other people try it,” she says. “If you're thinking about doing a cleanse, and especially if a juice cleanse feels like too much work to you, or if other fruits aren't in season, and if you feel called to do it, then definitely try it. It might work for you, and you might be one of these people who totally changed their lives by doing three weeks or a month on it.”

RELATED:20 Ways to Maximize Burning Fat While Walking

Be Prepared

Berry recommends keeping a massive amount of bananas on hand for anyone who wants to try the cleanse. “So when you're doing an amount of fruit cleanse like this, or even a juice cleanse, you want to have a lot more on hand than you think because you'll eat a lot more than you realize and just be prepared,” she says. “If you're not prepared, it's just so much easier to order, take out delivery, whatever, and start falling off the wagon and order something else.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

proteinhealthy eatingwalkingweight loss

More For You

Nutrition & Diet

I Only Ate Bananas For Three Days, and This Is What Happened

Gillian_Berry1
Copyright Gillian Berry/YouTube/Shutterstock
Ferozan Mast
By Ferozan MastAug 27, 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
✓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.

Health and wellness YouTube influencerGillian Berry is sharing what happened when she decided to do a fruit cleanse for three days. “Banana island, banana detox, banana diet...call it what you may, this is one cleanse I have always wanted to try after hearing Freelee the banana girl [Leanne Ratcliffe] talk about it years ago,” she says. Berry was aiming for ten days and managed exactly three before waving the white flag, but she came away with some interesting insights about her banana cleanse. Here’s what happened when she ate bananas, and nothing but bananas, for three days.

Aiming For 10 Days

Berry has done many cleanses in the past and always loved the experience. “It just has a way of giving you such mental clarity,” she says. “You feel so spiritual. Your digestion is amazing, and your sleep is amazing. Your mood is lifted, and your energy goes through the roof. I felt I was going through some hard times, and I wanted some extra mental clarity. So, this is why I chose to try out the cleanse at this time. My goal with this cleanse was to do ten days, and then if the ten days went great, I would do 30 days. So many people do 30 days, and they just say it's like the best cleanse ever.”

Why Bananas?

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

One of the reasons Berry picked bananas for her mono-cleanse was because of the convenience. “Bananas are just super easy to always get in abundance at the grocery store,” she says. “You can buy it by the case, and they're so cheap, and it's just so easy. I'm super busy with my kids right now, and I thought this would be easy. Just grab a banana and go.”

Day One

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

Berry found day one easier than she expected. “I felt very full and very satisfied,” she says. “And this is one thing I absolutely love. What draws me to these mono-fruit cleanses is that you just feel so you can't overeat. Your body knows when it's time to stop. It doesn't want any more of that one food, and you feel satisfied and satiated in a way that you've never felt.”

Never Felt Better

Healthy,Smiling,Sports,Fitness,Slim,Woman,happy,banana,fruitShutterstock

Berry’s digestive system responded well to the cleanse. “To be honest, the first day of the cleanse, I thought, this is my favorite cleanse I have ever done,” she said. “I have never felt better in my entire life, and it could be because I hadn't done a cleanse in a while. I don't know. Usually, I feel absolutely amazing on my raw diet anyway, but I was like, wow, this is what I needed. I feel so good. I also said that I had three bowel movements. Usually, I have two to four anyway.”

RELATED:I’m 60, and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Mental Clarity

Fresh bananas on wooden backgroundShutterstock

Berry experienced an excellent level of mental clarity by the evening of the first day. “And then I also felt much more calm and a lot happier,” she says. “So that's one thing that I noticed the most lately. I've had a little bit of stress, and I noticed that with just the mono fruit on that day, I felt extremely calm. It was just this next-level calmness, which was incredible. And I noticed I was laughing a lot more, and my stomach and digestion felt amazing.”

Try One Day

Berry felt even that one first day was worth it. “If you're thinking about doing a cleanse and multiple days seem too much, I definitely recommend trying one day on bananas. You might be pleasantly surprised and realize you can do just one day on bananas,” she says. “And by the afternoon, you might start feeling amazing and love it. So don't be afraid to give it a shot.”

How Many Bananas?

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

Berry started feeling hungry on day two. “On day one, I ate about 17 or 18 bananas, and then on day two, I ate 20 bananas,” she says. “I didn't make as many notes, but I started to become hungry, not for bananas. My body wanted other things, and I was still doing good but not amazing. Definitely, the first day was better, but I still hung in there because I know with cleanses, there can be challenging days and good days, and I thought, I'm still going to hang in here for this.”

Weight Loss On Bananas

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

On day three, Berry did not want to eat any more bananas. “I ate about 18 or 20 bananas on day three,” she says. “I didn't do a weight loss before and after, but I could feel I probably lost about four pounds, I would guess, on those three days. Day three was kind of similar to day two. And again, my bowel movements were fine. I know some of my friends were saying, don't bananas back you up and stuff like this, but absolutely not.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Flat Stomach, Good Sleep

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

Berry slept well on the banana cleanse. “My stomach felt flat, amazing,” she says. “I slept really well, and it was hard for me to fall asleep, too. When I'm cleansing, and I'm eating fruits or green juices without any fats or anything, it's really hard for me to fall asleep at night. I feel absolutely wired, and I feel like I need a lot less sleep just because you're buzzing from the electricity.

No More Bananas!

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Berry finally cracked at the end of day three. “I just felt like I could not eat one more banana,” she says. “I felt like I don't know how people do this. I respect people who can eat bananas for 30 days. I found it super easy with other fruits or if it was juice cleansing, but I literally felt like my stomach was rejecting it and did not want to eat one more banana. I decided to order a salad. It was absolutely amazing.”

No Regrets

bananas on a wooden tableShutterstock

Berry says she would definitely encourage others to try the banana cleanse. “Even though I only made it three days, I would definitely recommend other people try it,” she says. “If you're thinking about doing a cleanse, and especially if a juice cleanse feels like too much work to you, or if other fruits aren't in season, and if you feel called to do it, then definitely try it. It might work for you, and you might be one of these people who totally changed their lives by doing three weeks or a month on it.”

RELATED:20 Ways to Maximize Burning Fat While Walking

Be Prepared

Berry recommends keeping a massive amount of bananas on hand for anyone who wants to try the cleanse. “So when you're doing an amount of fruit cleanse like this, or even a juice cleanse, you want to have a lot more on hand than you think because you'll eat a lot more than you realize and just be prepared,” she says. “If you're not prepared, it's just so much easier to order, take out delivery, whatever, and start falling off the wagon and order something else.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

thecertifiedhypegirl
Copyright thecertifiedhypegirl/TikTok
Alek Korab
By Alek KorabSep 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.

Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

Young woman jogger resting drinking waterShutterstock

"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

@thecertifiedhypegirl

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Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

Green and red peppersShutterstock

Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

Young woman looking into the fridge, feeling hungry at nightShutterstock

To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Brandon_William1
Copyright Brandon William/YouTube
Leah Groth
By Leah GrothOct 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Are you considering quitting sugar, dairy, and gluten? Brandon William is a social media influencer with over 1.7 million YouTube subscribers whose “goal is to motivate people to become the best possible versions of themselves,” he writes in his bio. In a recent viral YouTube video he documents his experience of going sugar, gluten, and dairy-free for 60 days, revealing some of the benefits – and negatives – of the experiment.

His Journey Was Motivated by Skin Problems

“No dairy, no gluten, no sugar for 60 days. You might be wondering, why would you do such a thing?” he says at the start of the clip. “I've been struggling with acne and skin problems for the last four years. I've cleared it before using antibiotics, but that was only the bandaid of the problem. I know that the real cause of my skin problems is the food that I eat. I would notice after eating too much sugar, dairy, or gluten that my skin problems would flare up.”

He Decided to Give Up the Good That He Loves Most

“After researching further into it, my hypothesis seemed to be confirmed. But even though I knew the food I ate was the cause, the only issue is that it's the exact food that I love most, and I have never been able to cut it out for good. But now I'm a YouTuber, and my goal is to help motivate all of you to become the best possible versions of yourselves. I can't preach until I conquer this challenge,” he says.

The First Few Days Were “Pretty Tough,” and He Experienced Headaches

“The first few days were pretty tough,” he admits.”I ate super clean but was starting to feel one of the many side effects of this new diet. Headaches. Every time a strong craving hit, I had to fight it off mentally, which would often cause a headache that just wouldn't go away.”

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

Most of the Food Was Bland, So He Ate Out A Lot

“It was especially tough to be only drinking water as I normally would drink a sweet beverage with every meal,” he added. “Considering my cooking skills aren't the best, getting creative and figuring out what to eat every day was a struggle,” he continued. “A lot of the food I ate was bland, making it very unenjoyable and that much harder to stay away from the cravings. This meant that I often had to eat out, and every single time, I had to be a pain and ask the people to make everything I ate gluten and dairy-free. Luckily, there's a large variety of dairy-free and gluten-free options when eating out. So it really helped with my cravings.”

Here Is What He Ate in a Day

“When I wasn't eating out, though, my new diet looked something like this: Eggs with gluten-free bread and avocado for breakfast, some kind of fruit as a snack. Then, chicken or steak with salad for lunch. And lastly, for dinner, a turkey sandwich with gluten-free bread,” he continued.

His Skin Improved

He reveals that one of the first things he noticed was that his skin cleared up. “Around two weeks in, I started to notice improvements in my acne, which was really exciting,” he says.

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Other Benefits Included Improved Sleep, Energy, and Overall Self-Discipline

“Some of the other benefits I was noticing from this diet were better sleep, an increase of energy, and, surprisingly, an increase in my self-discipline. And I think the reason for that comes down to this. In those areas of my life, working and exercising do not take nearly as much willpower as sticking to this new diet. So psychologically, because I'm following this diet that takes so much willpower to push through, it's making the other tasks that aren't so hard to do feel much easier. The resistance towards them feels weak, therefore making them feel easier to do,” he says.

One Con? He Couldn’t Work Out As Hard

However, it wasn't all positive. “I was starting to notice an impact on my workout. No gluten and no sugar keep me relatively low on carbs, just naturally. And I definitely feel it in every single workout. Don't feel as strong and can't do as many reps. Not only that but putting on muscle and gaining weight also became difficult. Since I had to avoid a lot of food, it made it tough to get all my calories in, and instead of building muscle, I was starting to lose weight,” he revealed.

His Skin Continued to Improve

Even after experiencing “three full weeks of stress,” his skin continued to improve. “I started out as a person who had a bunch of acne. I was constantly overeating on sweets, eating chips, and drinking sweet beverages with every single meal I ate. Now, 60 days later, my skin has almost completely cleared up, with only faint red remnants of the previous acne healing. Also, the red and itchy eczema that I had on the inside of my arm at the beginning of the challenge is now completely gone,” he attests.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

He Hopes His Journey Will Inspire Others

“Now, the point of this video isn't necessarily to tell you to go ahead and follow this diet. The main point that I want to get across is that through the power of consistency and patience, you can achieve anything,” he says. “It's how I got into good shape, how I built a successful YouTube channel, and now how I've cleared my acne. So, whatever issue or problem you have that you're trying to overcome or whatever goal you want to achieve, start today with consistency. And so long as you stick with it day in and day out, I promise you, you will achieve it.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

6 Ways to Boost Your Fitness with Bananas, Says Nutritionist

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Leah Groth
By Leah GrothSep 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com.

Bananas Are Good for Your Health

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“Bananas are rich in potassium, and potassium plays an essential role in muscle contraction and heart rhythm,” explains Taub-Dix. Bananas might also prevent muscle cramps, she adds.

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

They Offer a Boost of Energy

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“You’ll also get carbs from bananas that provide an energy boost,” she says, noting that they make a great post-workout snack. “Add a schmear of almond butter for sustained satisfaction and fullness.”

You Can Eat Them 30 to 60 Minutes Before a Workout

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Even if you don’t like to eat meals before you exercise, consider a banana for energy. “You might want to try a banana 30 to 60 minutes before you workout,” says Taub-Dix. “But they’re great any time of day.”

Eating Too Many May Cause Bloating

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You might not want to overdo it, however. “You can eat bananas every day, but just be aware that for some people, bananas can be constipating, which can cause you to feel heavy and bloated — not a very welcoming feeling when you’re ready to exercise,” she says.

Pair a Banana with Protein or Healthy Fat

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Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says.

RELATED:The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream

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She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt.

Nutrition & Diet

4 Red Flags You're Eating Too Many Carbs, According to a Doctor

Dr. Mindy Pelz
Copyright Dr. Mindy Pelz/YouTube
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

Understanding the Carb Effect

Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

Your Energy Crashes After Meals

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The first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

You Can't Control Your Cravings

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Constant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

Your Weight Loss Has Stalled

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If you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

Your Skin Is Breaking Out

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Your complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

Not All Carbs Are Created Equal

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Dr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

Try the One-Week Natural Carb Challenge

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Ready to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

Listen to Your Body's Signals

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Your body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

Morning Matters Most

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Be especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

Finding Your Personal Carb Balance

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The key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

Trust Only Your Doctor With Dosing Decisions

When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.

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

It's Not As Complicated As The Internet Claims

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The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

Water Will Save Your GLP-1 Experience

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The simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

Your Journey Won't Look Like Anyone Else's

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Comparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."

RELATED:20 Possible Ozempic Side Effects

Therapy Is The Missing Prescription

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Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

Adopt The 80/20 Rule For Sustainable Success

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Rigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

Document Your Transformation

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The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.

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

Counting Isn't Always Necessary

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Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

Make Hydration A Priority Habit

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If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.

RELATED:20 Things to Avoid While on Ozempic

This Is A Transformation, Not Just Weight Loss

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The physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

The 15 Best High-Protein Foods to Build Muscle and Strength

Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

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According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

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While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

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Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

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Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

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Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

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Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

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Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

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Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

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With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

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Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

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Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

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While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

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Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

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With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. 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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