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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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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