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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.

7 Surprising Dehydration Warnings A Doctor Never Ignores

Your body sends these unexpected signals when you need water — and most people miss them.

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.

Dr. Janine Bowring, ND
Evidence-Based

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

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

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

That afternoon slump hitting you again? Those mysterious hunger pangs striking at odd hours? These might not be what you think. "Most people miss the subtle ways their body signals dehydration," says Dr. Janine Bowring, ND, a naturopathic doctor, bestselling author, and mother of five. Her years of research have uncovered surprising signs that could transform how you think about your daily water intake.


The Aging Sign That Might Just Be Dehydration

"One of the most overlooked signs of dehydration shows up right on your face," Dr. Bowring reveals in her post. "Those new wrinkles and dry patches aren't necessarily aging – they're often crying out for hydration." While many rush to buy expensive creams, she points to a simpler solution: proper water intake. "A persistently dry mouth often accompanies these skin changes," she adds. "Together, they're your body's way of signaling severe dehydration."

The Common Pain That Water Could Solve

Portrait of stressed young housewife in modern kitchenShutterstock

Got a headache? Hold that pain reliever. "Before reaching for medication, try drinking a glass of water," Dr. Bowring suggests. "I recommend adding magnesium bisglycinate to your water. Most people are deficient in this essential mineral, and this combination can provide natural headache relief while addressing the underlying dehydration."

3. Why Your Hunger Might Actually Be Thirst

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

"One of the most misunderstood signals is hunger," Dr. Bowring explains. "What many people interpret as hunger pangs are actually their body's cry for water." This revelation extends to energy levels too. "Fatigue and perceived hunger are classic signs of dehydration that most people misinterpret," she notes. "It's why increasing water intake is often the secret weapon in successful weight management programs."

RELATED:5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals

The Hidden Reason Behind Your Joint Pain

Man having a pain in his kneeShutterstock

Think that joint pain is just part of getting older? Think again. "Your joints and muscles are highly dependent on proper hydration," Dr. Bowring states. "Joint pain and muscle mass loss often directly link to insufficient water intake." She points out that this connection is well-known in athletic circles: "It's why bodybuilders and athletes prioritize hydration, especially when using protein supplements or creatine."

The Digestive Issues You Didn't Know Were Related

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

"Many digestive problems have a surprising common denominator," Dr. Bowring shares. "Constipation, heartburn, and acid reflux often improve significantly with proper hydration." The solution, she suggests, might not require extensive dietary changes or medication – just more water. "Your digestive system requires adequate hydration to function properly," she explains. "Without it, these uncomfortable symptoms can persist."

The Social Impact You Never Expected

Woman sitting on her bed checking her breath in the morning. Concept of Bad BreathShutterstock

Here's a sensitive topic: bad breath. "Chronic bad breath can be a sign of insufficient water intake," Dr. Bowring reveals. But the implications go beyond social situations. "Your immune system's strength is directly linked to your hydration levels," she explains. "It's why doctors consistently emphasize fluid intake during illness – proper hydration is crucial for immune function."

RELATED:3 Daily Habits That Actually Target Stubborn Belly Fat, Expert Reveals

The Weight Loss Secret Hiding in Plain Sight

Sports woman drinking bottle of water.Shutterstock

"Research has revealed something remarkable about water and weight loss," Dr. Bowring shares. "Simply increasing water intake to two liters daily can significantly impact weight management." The science backs this up: "Studies show proper hydration can boost energy expenditure by approximately 400 kilojoules," she notes. This surprising connection between hydration and metabolism might be the missing piece in many weight management efforts. 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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Evidence-Based

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

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

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

That afternoon slump hitting you again? Those mysterious hunger pangs striking at odd hours? These might not be what you think. "Most people miss the subtle ways their body signals dehydration," says Dr. Janine Bowring, ND, a naturopathic doctor, bestselling author, and mother of five. Her years of research have uncovered surprising signs that could transform how you think about your daily water intake.


The Aging Sign That Might Just Be Dehydration

"One of the most overlooked signs of dehydration shows up right on your face," Dr. Bowring reveals in her post. "Those new wrinkles and dry patches aren't necessarily aging – they're often crying out for hydration." While many rush to buy expensive creams, she points to a simpler solution: proper water intake. "A persistently dry mouth often accompanies these skin changes," she adds. "Together, they're your body's way of signaling severe dehydration."

The Common Pain That Water Could Solve

Portrait of stressed young housewife in modern kitchenShutterstock

Got a headache? Hold that pain reliever. "Before reaching for medication, try drinking a glass of water," Dr. Bowring suggests. "I recommend adding magnesium bisglycinate to your water. Most people are deficient in this essential mineral, and this combination can provide natural headache relief while addressing the underlying dehydration."

3. Why Your Hunger Might Actually Be Thirst

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

"One of the most misunderstood signals is hunger," Dr. Bowring explains. "What many people interpret as hunger pangs are actually their body's cry for water." This revelation extends to energy levels too. "Fatigue and perceived hunger are classic signs of dehydration that most people misinterpret," she notes. "It's why increasing water intake is often the secret weapon in successful weight management programs."

RELATED:5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals

The Hidden Reason Behind Your Joint Pain

Man having a pain in his kneeShutterstock

Think that joint pain is just part of getting older? Think again. "Your joints and muscles are highly dependent on proper hydration," Dr. Bowring states. "Joint pain and muscle mass loss often directly link to insufficient water intake." She points out that this connection is well-known in athletic circles: "It's why bodybuilders and athletes prioritize hydration, especially when using protein supplements or creatine."

The Digestive Issues You Didn't Know Were Related

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

"Many digestive problems have a surprising common denominator," Dr. Bowring shares. "Constipation, heartburn, and acid reflux often improve significantly with proper hydration." The solution, she suggests, might not require extensive dietary changes or medication – just more water. "Your digestive system requires adequate hydration to function properly," she explains. "Without it, these uncomfortable symptoms can persist."

The Social Impact You Never Expected

Woman sitting on her bed checking her breath in the morning. Concept of Bad BreathShutterstock

Here's a sensitive topic: bad breath. "Chronic bad breath can be a sign of insufficient water intake," Dr. Bowring reveals. But the implications go beyond social situations. "Your immune system's strength is directly linked to your hydration levels," she explains. "It's why doctors consistently emphasize fluid intake during illness – proper hydration is crucial for immune function."

RELATED:3 Daily Habits That Actually Target Stubborn Belly Fat, Expert Reveals

The Weight Loss Secret Hiding in Plain Sight

Sports woman drinking bottle of water.Shutterstock

"Research has revealed something remarkable about water and weight loss," Dr. Bowring shares. "Simply increasing water intake to two liters daily can significantly impact weight management." The science backs this up: "Studies show proper hydration can boost energy expenditure by approximately 400 kilojoules," she notes. This surprising connection between hydration and metabolism might be the missing piece in many weight management efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Woman looking in the mirror and checking her hair.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As a doctor, I know that it’s not always obvious that you are ill. Sometimes, symptoms and signs can creep up on you. You just aren’t sure whether to bother people like me. Remember: You're not a hypochondriac; you're looking after yourself! If you suffer from anything on this list, your doctor will be pleased to see you and relieved you made that appointment! It’s always the case that an early diagnosis gives the best chance of cure, so if you think something isn’t right, listen to your body and go and see a professional. Do you recognize any of the following scenarios? (And remember, Body Network provides the latest information from top experts, new research, and health agencies. However, our content is not intended to replace professional guidance. Always consult your healthcare provider directly for questions about your medication or any other health concerns.)


You Keep Turning Up the TV

Man using remote control to switch channels. Close up hand holding big screen tv remote.

...because you just can’t hear it. Is that just old age deafness creeping up on you? Or could your hearing loss be due to anything else? Check with an ENT if you're concerned.

Your Toes Feel Cold All the Time

Legs of a woman in gray socks on the carpet on the wooden background

...but when you touch them, they feel the right temperature. This might be peripheral neuropathy, "a result of damage to the nerves outside of the brain and spinal cord (peripheral nerves), that often causes weakness, numbness, and pain, usually in your hands and feet," per the Mayo Clinic. See your doctor!

You Can’t See to Drive at Night

light of street lamps and headlights of driving cars at night in the city

Night blindness is very common. Old age causes hardening and yellowing of the lenses. This can be made worse by dry eyes. Get it checked out. Worst case scenario, it's a rare condition called retinitis pigmentosa—or maybe you simply need a new set of headlights!

You Develop a Multitude of Sleeping Problems

woman hugging pillow lying in bed alone

...and can’t get off to sleep, can’t stay asleep, sleep fitfully, wake early in the morning, feel tired and refreshed. Sleep disorders, including snoring and sleep apnea, as well as other sleep disorders, are very common. You may need professional help.

You Go to Make a Cup of Tea and the Teabag is Already in the Cup[

Cup of tea with tea bags

Memory problems are all too common. Forgetful? Tired? Menopause? Or could it be dementia? If you're experiencing memory loss that disrupts your daily life, discuss the issue with your doctor.

You Can’t Read a Text Message Without Reaching for Your Glasses

aring eyeglasses with eyesight problems trying to read phone text at home

Are your eye tests up to date? Healthy eyes, healthy body!

You Keep Napping During the Day

tired woman lying down on desk at work

Is that because of all those bad nights' sleep? She says you’re snoring—but could this be obstructive sleep apnea, in which the airway behind the tongue collapses when you breathe in, reducing or even stopping your airflow for up to a minute. Sleep apnea has been associated with high blood pressure and cardiovascular disease, according to the National Sleep Foundation. Researchers think that's because the condition causes repeated oxygen deprivation that stresses the blood vessels and heart.

Your Finger and/or Toenails are Going Yellow

A woman who touches the soles.

Fungal nail infections may mean you have low levels of immunity. Time for a check-up.

You Can’t Stop Scratching

Man Scratching His Hand

There’s something wrong with the skin you’re in, and there are a million causes for itchy skin—known as generalized pruritis: Allergies, scabies, eczema, psoriasis and liver disease. Go and get it checked.

The Shower’s Blocked—Again!

losing hair bathtoom

And what’s blocking it? Your hair—again! Hair loss—known as alopecia—has many unpleasant causes. See the doctor.

You’re Female—and Growing a Beard

woman looking at red acne spots on chin in mirror, upset young female dissatisfied by unhealthy skin

Sporting sprouty hairs on your chin? Oh dear! Unwanted hair. This can be a sign of too many male hormones. It’s quite common at menopause—however, get it checked!

You Keep Needing a Bigger Hat

customer try on brim hat and looking in mirror at dressing room

And your shoe size is increasing. This is rare but may be due to acromegaly—caused by overproduction of growth hormone.

You Find Yourself in the Laxative Aisle

Laxative aisle at the pharmacy

Are you really that constipated? If it's a rare occurrence, maybe you ate something funny. If it happens frequently, you may not be getting enough fiber.

You've Got the Runs

Door handle open to toilet can see toiletShutterstock

Keep running out of toilet paper? Someone has diarrhea. If this is a persisting change of bowel habit, don’t be embarrassed. This is especially urgent if there is blood in your stool. Seek help!

You're Always Thirsty

with closed eyes drinking clean mineral water close up, young woman holding glass

Are you really that thirsty—or too thirsty? Excessive thirst can be a sign of diabetes. Go and see your doctor for a test.

You Constantly Need to Pee

woman hand flush toilet after using

There can be many reasons for this. Diabetes is a common cause. Urinary infections and prostate problems. Don't leave it—do go and see your doctor.

It Kills You to Run for a Bus

Full length of exhausted senior woman taking a break while leaning on tree in city

Is this just because you’re unfit—or is there something wrong with your heart or your lungs? Time for a physical.

You Wheeze in the Cold

Shot of illness young woman coughing in the street.

And you cough in the night. This could be asthma. It’s very treatable—make an appointment.

You Constantly Reach for Tums

pile of chewable antacid acid reducer tablets with fruit flavor in pastel colors

It's this constant indigestion. What's causing it—reflux, gastritis, or a stomach ulcer? Are you taking too many painkillers—for example, ibuprofen (a non-steroidal anti-inflammatory, NSAID), which can irritate the lining of your stomach? Don’t leave this until it’s too late—see your doctor.

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

You're Taking Too Many Types of Medication

Hand holding medicine capsule pack at the pharmacy drugstore

The list of medicines on your repeat prescription can get ridiculously long. Ask your doctor for a medication review.

You Need to Wear Pads or Tampons All the Time

Woman picking sanitary pad out of green box

It’s either frequent bleeding, vaginal discharge, or urine. Whatever’s going on, this isn't your new normal—it's time to see the doctor.

You're Sawing Logs

Man sleeping in his bed and snoring loudly

I’m afraid the rest of the campsite are only too aware who is keeping everyone awake with their express-train snoring! Loud snoring is a feature of sleep apnea, which is a serious medical condition. Snoring is actually not funny, it’s a serious business. It can cause heart failure and death—see the doctor.

When You Pee, it Looks Like a Pint of Guinness

open the bathroom door, go to toilet

See the doctor. You might be jaundiced—it’s a sign of liver disease.

Your Skin Has a Dreadful Flare-Up

young woman scratching her arm with allergy rash

This could be due to stress, secondary skin infections, or even, rarely, a sign of HIV infection. See the doctor.

You Can't Climb Up the Stairs

Women walk up the ladder with bare feet and Holding black high heels with fatigue

Could you be anemic? Or is there something wrong with your heart and lungs? Go and see your doctor.

You Wake Up Breathless in the Night

Sleep disorder, insomnia. Young blonde woman lying on the bed awakeShutterstock

This may be because you have slipped down off your pillows and are too flat in the bed. It’s called paroxysmal nocturnal dyspnoea, and it’s a sign of heart failure.

You Can't See Your Toes

Overweight man

...or do up your shoelaces. If your abdomen is swelling this is most likely fat—sadly—but can be due to fluid in the abdomen, a.k.a. ascites. This is very serious so you must see the doctor.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Your Bedroom Always Seems Too Hot at Night

woman in bed restless,

Are you getting hot flashes or night sweats—that’s likely menopause for women. Or if you get a fever at night, take your temperature regularly—this could be a PUO, a.k.a., pyrexia of unknown origin (fevers that last more than three weeks without any idea why). See your doctor.

Your Pants Slip Down Around Your Hips

woman losing weight fit jeans diet

Weight loss, if unintentional, always needs investigation. See the doctor.

You Feel Sick a Lot of the Time

African-american man suffering from stomach ache, lying on sofa at home

This may be for many reasons. Check you are not pregnant. Think about any medication you are taking. In fact, sometimes it’s anxiety—as people quite literally feel sick with worry. Sometimes, it has a more sinister cause.

Your Periods Stop for Three Months or More

Woman with hands holding her crotch

...and you are not pregnant. This is called secondary amenorrhoea. It can happen for many reasons, and it can affect your long-term health—go and see the doctor.

You Bleed After Sex

woman stomach ache abdominal pain sofa

This is called post-coital bleeding. This is always something that needs an urgent trip to the doctor. Chances are it will have an innocent —for example, a cervical ectropion, which is a spreading of cells. However, it can be a sign of cervical cancer. Like all serious illnesses, the sooner they are diagnosed, the better. Get this checked out. Don’t be one of the 8 million women who have not had their smear test! It really isn’t as bad as you think. Cervical smears save lives! Do something amazing for yourself, and book that test today.

You Keep Having Nose Bleeds

Sick woman blowing her runny nose in paper tissue at home.

This is often just one of those things—however, recurrent nose bleeds can make you anemic. Sometimes nose bleeds—epistaxis—can be very difficult to control. Very rarely you can die from a nosebleed. A very heavy nosebleed can be a sign your blood isn’t clotting properly or even, for example, that you have leukemia.

Your Face is Abnormally Pale

Woman anemia

Look in the mirror, put a finger just underneath your lower eyelid, and pull it down. If this conjunctival area is abnormally pale, it can be a sign of anemia. You may also have pale creases in the palms of your hands and a pale tongue. When anemic, you are often feeling tired all the time. See the doctor.

Your Skin is Slate Grey

woman worrying about her skin

This is characteristic of a condition called hemochromatosis, in which abnormal levels of iron are laid down in the body. It's a genetically inherited condition. It's very treatable.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Your Friends and Family are Complaining You Have Bad Breath

Woman checking her breath with hand

Halitosis can be because you have gum disease, so it's very important to brush your teeth regularly, floss, and go for check-ups and see the hygienist. Some medical conditions can be associated with unpleasant breath such as diabetes, chronic cough, smoking, and acid-reflux. Do something about this today!

Are Your Feet, Ankles, Hands or Face Swelling?

Pain in the foot of the elderly

This is called edema. It can be a sign of heart failure or other problems such as liver disease. Go and get help right away.

Tired All the Time?

portrait of tired businesswoman lying on folders at workplace with daughter behind

There is a long list of causes. Stress, anxiety, depression, and poor sleeping are all on the list. However, serious diseases such as cancer, diabetes, and heart disease also cause extreme fatigue. Go and have a check-up.

Is Your Voice All Croaky?

woman experiencing strong throat ache

This can be due to nodules on your vocal cords, smoking, thyroid disease, or even cancer. Have you had this assessed?

Are You Watching Your Moles?

dermatologist examining mole on back of male patient in clinic

Any changes must be reported. Remember your ABCDs:

  • Asymmetry – is your mole asymmetrical?
  • Border – does it have an irregular border?
  • Color – is the color uniform?
  • Diameter – is it more than 6mm in diameter?

If any of this is happening, go and show your doctor.

You’ve Noticed a Lump

Medical check at the shoulder during a physiotherapy examination

...where you don’t usually have a lump. It might just be a fatty lump—a lipoma—but it could also be an enlarged lymph gland. If it’s a change from what you usually have, go and see the doctor. It could be lymphoma.

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

Do You Get Panic Attacks?

Russ & Daughters Cafe 127 Orchard St

These can be associated with chest tightness and a feeling of being unable to breathe. These symptoms also occur with angina, so this could be serious. Go and get this checked at the doctor.

You Bruise All Too Easily

woman applying daily skin care lotion, moisturizer cream, on her elbow. Rough and dry skin

This can mean clotting problems and may signify liver disease or bleeding disorders. Don’t leave it!

You Get a Metallic Taste in Your Mouth

woman, annoyed, frustrated fed up sticking her finger in her throat

This can happen for a variety of reasons—for example, in pregnancy or as a side effect of certain medicines such as antibiotics or medicines. Rarely, it can be due to more serious illnesses such as cancer.

You Start Getting Painful Joints

hands of a man making a massage on his knee, pain

This can be one joint or several joints. Yes, osteoarthritis is the most common cause associated with aging, but other causes include gout, fibromyalgia, and rheumatoid arthritis. Gout—sorry to say this—is associated with excess alcohol. See your doc.

You Start Seeing Double

Blurred and double vision while driving

This is called diplopia. Go see your optician. Causes include dry eyes, problems with the cornea, cataracts, strokes, and even brain tumors.

You Notice Any Skin Changes on Your Breast

breast exam

...like puckering or dimpling of the skin, even if you can’t feel a lump. It’s extremely important you see the doctor straight away. If you do have breast cancer, the earlier this is detected, the better the treatment outcome.

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

You Have a Cough for More Than 3-4 Weeks

Mature man coughing on color background

...which won't go away. Other important symptoms are shortness of breath and blood in the sputum. You must see the doctor right away.

If You Get Chest Pain on Exertion Which Goes Away When You Rest

Man having chest pain - heart attack, outdoors

This could be coronary artery disease—angina. It’s because your coronary arteries are furred up inside, and the blood supply to the heart is adequate at rest but can’t cope when you exercise. Don’t wait—see the doctor. The next step could be a heart attack. Angina is treatable.

Any Mild Abdominal Pain That Lasts More Than a Week

A man holding his stomach.

...or more severe pain lasting more than 24-48 hours—it's time to get help. Arrange to see your doctor. There are numerous causes, but you must get the right diagnosis and the right treatment. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Deborah Lee is a medical writer at Dr Fox Online Pharmacy.

A young beautiful woman relaxing in comfortable cloth on the sofa at home having potato Chips.
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FACT CHECKED BY Alek Korab
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.

Sodium is important for health—but it is possible to have too much of a good thing. “The sodium found in salt is an important electrolyte needed for muscle contractions, nerve impulses and balancing hydration in the body,” clinical dietitian Amanda Meadows tells Houston Methodist. “This makes sodium an essential mineral, but your body only needs so much of it. Many people eat more salt than the body needs and, over time, there are consequences to this.” Here are10 red flags you’re eating too much sodium.


High Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Too much sodium can cause high blood pressure. “As your blood volume increases, your heart has to work harder to pump blood throughout your body,” Meadows says. “This then increases pressure in your arteries. What's more is that when the heart is pumping harder, it places pressure on the vessels in every organ, including the kidneys.”

Poor Sleep

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Too much sodium can disrupt sleep. “Eating too much sodium (especially in the evening) can mess with your sleep,” says the Cleveland Clinic. “A spike in blood pressure and sudden urges to get a drink or pee can interrupt your ZZZs.”

Bloating

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Bloating could be a sign of too much sodium. “If your kidneys can't eliminate the salt you're taking in from your diet, sodium starts to build up in your body,” Meadows says. “And when you're holding on to more sodium, your body tries to dilute it with water — increasing your blood volume and causing you to retain fluid.”

Increased Thirst

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Sodium can cause increased thirst. “Recent research shows that higher levels of sodium won’t necessarily cause people to be thirstier,” says the Cleveland Clinic. “But despite that, some people can’t help but chug down more liquids after eating salty foods.”

Heart Disease and Stroke

Caucasian man middle age suffering from heart attack at homeShutterstock

Too much sodium can cause heart disease, experts warn. “Eating too much sodium can increase your blood pressure and your risk for heart disease and stroke,” says the CDC. “Together, heart disease and stroke kill more Americans each year than any other cause.”

Kidney Issues

Young woman touching her kidney in pain.Shutterstock

Too much sodium can put pressure on the kidneys. “In most people, the kidneys have trouble keeping up with excess sodium in the blood,” according to Harvard University. “As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream.”

Fatigue

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Too much sodium can cause chronic fatigue. “Eating a meal that’s high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention,” Sandra Darling, DO, MPH, tells the Cleveland Clinic. “The result may be restless sleep, frequent awakenings and not feeling rested in the morning. I’ve experienced this first hand after going out for pizza. It’s a treat and a fun night out, but the after-effects are not fun. With too much salt in your bloodstream you may not sleep well that night — and feel tired or groggy the next day.”

Headaches

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Too much sodium can cause dehydration, which can trigger headaches. “These headaches tend to be more painful than a mild one, giving a throbbing sensation as the blood vessels are being expanded,” nutritionist Pippa Hill tells The Independent. “They tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.”

Swollen Hands and Feet

Sprained,Swollen,Ankles,AnkleShutterstock

Swollen feet and hands could be a sign of excess sodium. “When too much salt is consumed, the body retains the extra sodium and increases the fluid outside of the cells,” registered associate nutritionist Olivia Burley tells The Independent. “This causes the kidneys to have reduced function, remove less water and therefore increase blood pressure.”

Brittle Bones

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

Some studies suggest too much sodium can raise the risk of bones weakening. “Excessive sodium intake appears to be a risk factor for bone fragility,” says Kiyoko Nawata, PhD, via Science Daily. “It is therefore important to consider excessive sodium intake in dietary therapy for osteoporosis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Melissa Lattari (@melissa.lattari) is a fitness expert and influencer who shares tips and tricks about how to lose weight and banish cellulite fast. In a new viral video she explains that it is incredibly simple to drop up to 15 pounds in a month, without starving yourself. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip.


She Claims She Lost Seven Pounds Within a Week the Healthy Way

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

“If you guys saw my previous four-week transformation and how I reduced my bloating and cellulite, I literally lost seven pounds within a week. And I know there's a lot of information out there that says that losing a lot of weight in a short amount of time is not healthy. But I wasn't restricting myself when it came to eating,” she starts out.

She Says the Easiest Way to Lose Water Weight Is by “Switching Up Your Diet”

melissa-lattari-2@melissa.lattari/TikTok

Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains

Water Retention Is Due to Consuming Too Much Sodium, She Says

melissa-lattari-3@melissa.lattari/TikTok

“Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Related: Speed Up Your Weight Loss Journey By Doing This One Thing

She Says to Eat More Nutrient-Dense Foods with Less Sodium

melissa-lattari-4@melissa.lattari/TikTok

“So the easiest way to drop those 10 pounds of water weight is by counterintuitively consuming more water, eating more foods that are nutrient-dense and have less sodium in it,” she maintains.

Also, No Alcohol

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There is one more thing to avoid. “And I'm sorry to kill your vibe, but also avoiding alcohol,” she adds.

Salt May Be Hiding in Your Food

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The Mayo Clinic adds that sometimes salt is hiding in your food. Watch out for the following ingredients:

  • Monosodium glutamate (MSG).
  • Baking soda, also called sodium bicarbonate.
  • Baking powder.
  • Disodium phosphate.
  • Sodium alginate.
  • Sodium citrate.
  • Sodium nitrite.

There Are Other Risks of Consuming Too Much Salt

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In addition to bloating, consuming too much salt can put you at higher risk of a long-term illness such as high blood pressure, also called hypertension. It also impacts the balance of fluids in the body, and the way nerves and muscles work.

Related: I Lost 15 Pounds in 3 Months by Changing the Way I Drink Water

There Are Other Reasons You Could Be Bloated

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Too much salt isn’t the only cause of water weight. Inactivity, hormone imbalance, consuming lots of carbs, certain medications, and some health conditions may also cause bloating. “If you notice consistent bloating or water retention (especially around the feet/ankles), it might be a sign of a more serious issue, like an issue with the heart, liver, or kidneys. It’s a good idea to consult with a physician if you notice water retention that doesn’t go away within a few days,” says NASM.

💪🔥Body Booster: One of the most common culprits behind bloating and water weight, is consuming too much sodium. Cutting back on processed foods will not only help you lose water weight – but help lose fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Erin Oprea is showing off her tiny waist – and schooling her followers about the importance of protein. In a new social media post, trainer to country stars Carrie Underwood and Maren Morris, discusses how protein is so crucial to weight loss. “LADIES, sooooo many of you are lacking PROTEIN!!! I hear it daily from you guys. A lot of women are getting 30 to 50 grams per day, that’s TERRIBLE!!! It’s time today to start focusing and you’ll see/feel a world of difference in your body!!!” she wrote in the caption, revealing 9 signs that you are protein deficient.


1. Hungry Quickly After Eating

The first sign you aren’t getting enough protein is that you get hungry shortly after eating. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, explains to The Body Network.

2. Losing Muscles

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein, according to Erin. McMahon explains that protein is a fundamental building block for muscles and helps you preserve them. “And if you are lifting weights and you are training, it'll help you build muscle,” he says.

Related: 12 Best Foods For Men to Build Muscle

3. Thinning Hair

Cropped shot of Asian man worry about his hair loss and baldness problem. Conceptual of hair problem on men's head.Shutterstock

According to Erin, thinning hair is another sign you aren’t getting enough protein.

4. Always Sore

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Are you always sore? Maybe you aren’t getting enough protein, per Erin. McMahon confirms that protein helps you “recover” from your workouts.

5. Anemia

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Are you anemic? It could be because of your diet. “Anemia is a condition that develops when your blood produces a lower-than-normal amount of healthy red blood cells,” explains the NIH. One of the ways you can become anemic is through an iron deficiency, and protein can help with that.

6. Brittle Nails

Hands of a woman playing with nails in stressShutterstock

Do your nails keep breaking? Erin mentions that it may be due to lack of protein – and UCLA Health agrees. Along with brittle hair, brittle nails are “often the first sign of deficiency,” they say.

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

7. Fluid Retention

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If you aren’t getting enough protein, your body might be retaining fluids, according to Erin.

8. Fatigue

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

If you feel tired, you might want to amp up protein, says Erin. UCLA Health also notes that trouble thinking “due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood)” and muscle weakness, “since amino acids are essential for building muscle mass,” are signs of protein deficiency.

9. Getting Sick Often

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If you are getting sick a lot, take your protein situation under consideration, says Erin. UCLA Health adds that protein helps boost the immune system.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

10. Here’s How Much Protein She Recommends

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How much protein should you be aiming for? “The easiest goal is go 1 gram of protein per lb bodyweight! So, if you weigh 130lbs go for 130 grams!” says Erin in the caption.

💪🔥Body Booster: If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

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With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.