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

Brandon William reveals the pros and cons of ditching some of the most addictive foods.

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.
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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.

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
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

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.

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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
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.

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.

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
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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 Lost 25 Pounds by Swapping Out These 6 Sugary Foods

Ascending,Sugar,Cube,Graph,With,Descending,Arrows,Indicating,To,Reduce
Shutterstock
Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
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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.

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.

I Said Goodbye to Sugary Breakfast Cereals

Colorful,Sugary,Cereal,BackgroundShutterstock

Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED: Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

Delicious,Cold,Summer,Lemonade,With,Cucumber,And,Mint,On,AShutterstock

Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

Almond,Butter,Yogurt,Breakfast,With,Sliced,ApplesShutterstock

I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

Frozen,Grapes,On,White,BackgroundShutterstock

Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

Close,Up,Yellow,Cup,Of,Black,Coffee,Isolated,On,WhiteShutterstock

My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

RELATED: 8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Processed Snacks Were Swapped for Whole Foods

Bowl,Of,Hummus,With,Carrot,Sticks,And,Chickpeas,,Top,View.Shutterstock

Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

Dr. LeGrand Peterson
Copyright Dr. LeGrand Peterson/YouTube
Leah Groth
By Leah GrothSep 30, 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
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.

Are you considering quitting sugar? Dr. LeGrand Peterson, ND, is a doctor and social media influencer who specializes in ADHD symptoms. In a recent viral video, he reveals that he ditched sugar for a month and experienced major health benefits as a result. “I decided to do no sugar for 30 days. And here's exactly what happened,” he says in the YouTube clip.

1. There Is Research That a Low Sugar Diet Improves ADHD

high-angle shot of a wooden table sprinkled with sugar where you can read the text no sugar and a spoon full of sugarShutterstock

He starts by explaining why he opted to do 30 days with no sugar. “I do have ADHD, and there is lots of research out there on how doing a low-sugar diet can help improve your ADHD. But definitely, there are a lot of benefits, not just ADHD, but also other health benefits that can help with it. And it's something I definitely recommend with a lot of my patients and clients and something that I wanna see if it actually benefits my own health as well as helping improve my ADHD,” he says in his video.

2. He Did Eat Fruit

Delicious fruits salad in plate on table close-upShutterstock

“Now, the biggest challenge that I had to deal with when just getting started of doing no sugar for 30 days, I decided that when it came down to the rules, I was still going to include fruits because I think fruits are healthy. But of course in moderation,” he says.

3. He Wanted to Lower His Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

He added that he also wanted to measure his energy and blood sugar levels, “which I probably suspected that my blood sugar levels were definitely really way off,” he says, revealing that they were at 116, “definitely nowhere close where I want to be because when you hit 126 and above, that's when you're getting close to the diabetic range. And if you're consistently getting 126 or above, you can be considered diabetic,” he says.

4. He Knew the First Week Would Be the Toughest

Different sugar on dark tableShutterstock

“The first week I would say was probably the toughest for me because when you are doing something extreme where you're getting rid of all sugar, your body is going to go through a lot of different changes. Things are going to be changing chemically and the body's starting to detoxify,” he says.

5. Week One: He Experienced a Bad Headache and Cravings

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

His symptoms included a bad headache. “Maybe I'm going through some withdrawals,” he says. He was also, “starting to have some cravings. It's only been a week, and there are so many things that have sugar in them; it's ridiculous. On top of having the headaches that I was experiencing, definitely the cravings are really high because your body's so used to those cravings of having high sugar and eliminating it altogether can make it very difficult.”

RELATED: Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

6. He Didn’t Noticed Any Benefits

Overweight female is standing on white scales at homeShutterstock

He admits that in the first week, he “didn't really see any benefits, I just saw a lot of the symptoms. But me knowing this and knowing that your body makes these changes, I knew that the first week I wouldn't see much benefits. Instead, I would probably have more symptoms that were making things worse before they actually got better.”

7. Week Two: His Brain Fog Improved, He Had More Energy, Less Headaches, and Less Cravings

Relaxed,Break,Work,Put,Hands,Behind,Head, relief,laptop,computer,officeShutterstock

By the second week he “certainly started to see some changes where my brain fog was less,” he says. “I also started to have more energy. I didn't have headaches anymore, which is great because I commonly get a couple of headaches a week and I didn't have any headaches that week, which is awesome.” He said he felt like he “definitely was getting over the hardest part of doing no sugar for 30 days” but was still craving more sweets. “Like the cravings weren't going away just yet. I still had those cravings. And so I had to get really creative with the foods that I was consuming because everything has sugar in it, which is just ridiculous of how much sugar is in our food, especially here in America.”

8. He Also Cleaned Up His Diet

Photo of a nutrition facts label. High amount sugar in foodShutterstock

“I certainly saw the difference by cleaning up my diet because it wasn't just about just getting rid of sugar, but also cleaning up my diet. I certainly saw those effects where I just felt healthier and I didn't feel so fatigued and just my over wellbeing just felt great,” he said.

RELATED: 10-Minute Workout to Strengthen Your Core Even for Complete Beginners

9. Week Three: Improved Focus, Productivity, and Energy, Less Bloating

Young man with stomach pain indigestionShutterstock

“By the third week I really started noticing a lot of the benefits, especially my focus was really good. I tend to be more productive because I feel like the brain fog really can hinder me while I'm working. And then also I noticed that my energy was improving because I didn't feel bloated at all. I didn't feel all inflamed and just sluggish throughout the day,” he says. “There's definitely a lot of benefits that I was noticing when I wasn't doing any sugar within my diet.”

10. Week Four: A Clear Mind, Better Health

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

“By the fourth week and beyond going up to 30 days, I certainly noticed not only was my health improving, but on top of my mind was really clear on top of that food started to be had more taste, had more flavor to it without having to put a bunch of sugar or salt and enhancers of any kind because this is something you notice when you do something like this,” he says.

11. His Body Detoxified and He Could Taste Food Better

A man with a beard is peacefully smelling a fresh apple.Shutterstock

“Your body starts detoxifying, it starts getting rid of all the toxins in your body and you start noticing that your senses start to improve your taste, your sense of smell, your sight, all these things because as your body's cleaning your system out and it's resensitized all your different senses. And that's what I started to notice, especially when it came to just taste.”

12. His Blood Sugar Dropped

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

“The big one was of course, checking my blood sugars at the end and these were my results of checking my blood sugars. Now remember they were 116 before,” he says, revealing that they dropped down to 106. “Those definitely have improved a lot.

RELATED: 10 Superfoods to Boost Your Brain Function You Should Eat Every Day

13. He Will Now Eat Less Sugar

Close up sugar cubes and cane in wooden spoon on the tableShutterstock

“I definitely still have work to do,” he says at the end of the clip. “This is something I definitely need to be continuously implementing.” While he isn’t going to do no sugar at all, he will “definitely cut back on my sugar intake so I can improve my blood sugar levels where I get back to that 90 to 99 range.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Girl,Measuring,Waist,Circumference,After,A,Grueling,Workout,,Isolated,On
Shutterstock
Leah Groth
By Leah GrothNov 23, 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
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.

Breakfast used to be the most chaotic part of my day—and it showed in my weight and energy levels. My mornings were either filled with sugary, processed foods or skipped entirely, leaving me tired, irritable, and prone to overeating later. But everything changed when I decided to revamp my breakfast routine. By making four intentional changes, I not only lost 12 pounds in just three weeks but also felt more energetic and focused throughout the day. These small but powerful adjustments made a huge difference, and they can do the same for you.

I Focused on High-Protein Meals

Breakfast,Background.,Fried,Eggs,With,Spinach,,Feta,Cheese,On,StoneShutterstock

Protein became the backbone of my breakfast, and it was one of the most impactful changes I made. Instead of sugary cereals or pastries, I started eating eggs, Greek yogurt, or protein-packed smoothies. For example, my favorite breakfast became scrambled eggs with spinach and a sprinkle of feta cheese. On busier mornings, I blended almond butter, unsweetened almond milk, a scoop of protein powder, and frozen berries into a smoothie. These options kept me full for hours, preventing the mid-morning hunger pangs that used to send me to the vending machine. By starting my day with protein, I stabilized my blood sugar and supported my body’s fat-burning processes.

RELATED: Nutrition Coach Shares 4 Filling “Lazy” Meals Under 500 Calories to Lose Fat

I Packed in More Fiber

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Adding fiber to my breakfast routine transformed my eating habits. Foods like oatmeal, chia seeds, and whole-grain toast became staples. One of my go-to breakfasts was overnight oats made with almond milk, chia seeds, and a handful of fresh berries. Not only was it quick and convenient, but it was also incredibly satisfying. Fiber helps regulate digestion and keeps you full for longer, which meant I could easily go from breakfast to lunch without feeling the need to snack. This change helped me cut down on unnecessary calories while supporting my weight loss goals.

I Ditched Sugary Drinks

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Sugary coffee drinks used to be a daily indulgence that I didn’t think twice about—but those calories added up fast. I traded caramel lattes for black coffee with a splash of almond milk or a sprinkle of cinnamon. On days when I craved something warm and comforting, I opted for green tea with a touch of honey. These simple swaps significantly reduced my sugar intake while keeping me hydrated and energized. Over time, I began to appreciate the natural flavors of coffee and tea, and I no longer missed the sugary syrups.

I Planned Ahead for Busy Mornings

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Skipping breakfast used to be a common habit when I was short on time, which led to overeating later in the day. To combat this, I started prepping my breakfasts in advance. I made batches of egg muffins loaded with vegetables or portioned out ingredients for smoothies the night before. Having these ready to go made my mornings stress-free and ensured I always had a nutritious meal. This small habit kept me consistent and helped me avoid the temptation of grabbing fast food or skipping breakfast altogether.

RELATED: 8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

I Cut Out Empty Carbs

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One of the biggest changes was eliminating refined carbs from my morning routine. Bagels and white toast were replaced with whole-grain options or protein-rich alternatives. For instance, instead of a plain bagel with cream cheese, I started having whole-grain toast topped with avocado and a poached egg. The difference in how I felt was immediate—I stayed full longer, had more energy, and avoided the mid-morning energy crashes that refined carbs used to cause. Cutting out these empty calories was a crucial step in creating a healthier, more balanced breakfast.

By focusing on protein, fiber, reducing sugar, and planning ahead, I turned breakfast into a powerful tool for weight loss and better health. These changes helped me lose 12 pounds in three weeks and gave me the energy to tackle my day with confidence. If you’re ready to see results, start with your mornings—because what you eat at breakfast can set the tone for the entire day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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