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7 Things You Should Never Do on a Diet

These things are derailing your weight loss.

Ferozan Mast
By Ferozan MastJun 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Dark-haired girl covers her face with hands
Shutterstock
Ferozan Mast
By Ferozan MastJun 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

Nutrition & Diet

If you’ve decided it’s time to lose weight, get healthy or both, how you approach your diet can lead to success or frustration. "You control your own success," therapeutic dietitian Lena Beal, MS, RDN, LD, tells Piedmont Healthcare. "Adopting healthier behaviors today will help delay, deter, and reduce your risk of diseases like stroke, heart disease, and diabetes. It's never too late to make a difference." Here are seven things you should never do on a diet, according to experts.

Eating Too Little

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Not eating enough food can backfire and slow down your weight loss, experts warn. “Not eating enough can make it harder to lose weight,” Beal says. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

Being Too Restrictive

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Eliminating entire food groups may make it difficult, if not impossible, to sustain your diet over the long term. "Being restrictive is not sustainable. You have to think about looking at this for the long haul," registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, tells Harvard Health. "Make it balanced so you don't feel deprived.”

Doing Too Much Too Fast

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

Crash dieting is completely unsustainable and can harm your health. "If you're not going to [follow a diet] for the rest of your life, don't do it at all,” Beal says. "If you want to lose weight, focus on losing two pounds a week at most. Start by knowing what you are putting in your mouth and the effects it may have on your body."

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Ignoring Calories

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

It’s helpful to know exactly how much you eat and when you eat to make weight loss easier. "Research shows that people who track their food intake if they're trying to lose weight or monitor sodium in their diet, are more successful," McManus says. "It makes you aware on a regular basis of what you're putting in your mouth and how much you're eating… Maybe you'll see you're overeating at night because you're overly hungry.”

Drink Your Calories

Group of friends drink beer on the terrace and toast during summer nightShutterstock

Eat your calories; don’t drink them. “One reason liquid calories sabotage weight loss is all in the name: calories,” primary care physician Susan Besser, MD, tells NBC News. “Persons who use liquids instead of food in a diet often think they are making healthy choices or lower calorie choices. But that isn’t necessarily so.”

Keep Unhealthy Foods Around

chocolate ice cream- scooping ice creamShutterstock

Support your weight loss efforts by removing unhealthy foods from your home. “The best thing to do is surround yourself with healthy food," McManus says. "That's what you'll eat when you find yourself looking for a snack. But if you buy a half gallon of ice cream, eventually it will go into your stomach."

RELATED: 10 Foods to Avoid That Cause Inflammation

Be Sedentary

Determined woman running up on seaside mountain stairsShutterstock

Being active is important not just for weight loss but for overall health and happiness. “Physical activity is important if you are trying to lose weight or maintain a healthy weight,” says the CDC.

“More physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

7 Things You Should Never Do on a Diet

Dark-haired girl covers her face with hands
Shutterstock
Ferozan Mast
By Ferozan MastJun 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

If you’ve decided it’s time to lose weight, get healthy or both, how you approach your diet can lead to success or frustration. "You control your own success," therapeutic dietitian Lena Beal, MS, RDN, LD, tells Piedmont Healthcare. "Adopting healthier behaviors today will help delay, deter, and reduce your risk of diseases like stroke, heart disease, and diabetes. It's never too late to make a difference." Here are seven things you should never do on a diet, according to experts.

Eating Too Little

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Not eating enough food can backfire and slow down your weight loss, experts warn. “Not eating enough can make it harder to lose weight,” Beal says. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

Being Too Restrictive

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Eliminating entire food groups may make it difficult, if not impossible, to sustain your diet over the long term. "Being restrictive is not sustainable. You have to think about looking at this for the long haul," registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, tells Harvard Health. "Make it balanced so you don't feel deprived.”

Doing Too Much Too Fast

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

Crash dieting is completely unsustainable and can harm your health. "If you're not going to [follow a diet] for the rest of your life, don't do it at all,” Beal says. "If you want to lose weight, focus on losing two pounds a week at most. Start by knowing what you are putting in your mouth and the effects it may have on your body."

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Ignoring Calories

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

It’s helpful to know exactly how much you eat and when you eat to make weight loss easier. "Research shows that people who track their food intake if they're trying to lose weight or monitor sodium in their diet, are more successful," McManus says. "It makes you aware on a regular basis of what you're putting in your mouth and how much you're eating… Maybe you'll see you're overeating at night because you're overly hungry.”

Drink Your Calories

Group of friends drink beer on the terrace and toast during summer nightShutterstock

Eat your calories; don’t drink them. “One reason liquid calories sabotage weight loss is all in the name: calories,” primary care physician Susan Besser, MD, tells NBC News. “Persons who use liquids instead of food in a diet often think they are making healthy choices or lower calorie choices. But that isn’t necessarily so.”

Keep Unhealthy Foods Around

chocolate ice cream- scooping ice creamShutterstock

Support your weight loss efforts by removing unhealthy foods from your home. “The best thing to do is surround yourself with healthy food," McManus says. "That's what you'll eat when you find yourself looking for a snack. But if you buy a half gallon of ice cream, eventually it will go into your stomach."

RELATED: 10 Foods to Avoid That Cause Inflammation

Be Sedentary

Determined woman running up on seaside mountain stairsShutterstock

Being active is important not just for weight loss but for overall health and happiness. “Physical activity is important if you are trying to lose weight or maintain a healthy weight,” says the CDC.

“More physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It

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Leah Groth
By Leah GrothJun 21, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

You have been eating healthier and exercising more, but you can’t seem to lose weight. This is a common problem for many dieters who embark on a new weight loss journey, explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. However, there are a handful of ways you might be sabotaging your weight loss without even realizing it.

1. Fasting

The clock is at 12:00 noon for lunch in a wooden dish.Shutterstock

Fasting is a buzzy word in the diet world, with lots of people hopping on the intermittent fasting bandwagon. “You think if you don’t eat you will lose weight. The truth is that you will teach your body that it needs to hang on to the calories when you do eat,” says Collingwood. “Plus, your body starts craving junk food when you get hungry and you end up finding it difficult to stop.”

2. Cutting Out Food Groups

Young woman near open refrigerator in kitchen, back viewShutterstock

Cutting out entire food groups is another way you could be getting in the way of your weight loss journey. “Carbs alone are not the problem. Eating too many calories overall is the problem,” says Collingwood. “Cut back on everything, not just the carbs.”

3. Cheat Days

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

Cheat days are a popular tactic with dieters. Eat healthy for 6 days, and allow yourself to indulge one day per week. “I have seen people undo 6 days of healthy, clean, calorie deficit eating by allowing themselves one cheat meal or day,” Collingwood reveals. “Instead, allow yourself a small portion of your treat foods throughout the week,” she suggests.

4. Alcohol

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

Alcohol might be your worst diet enemy. “You think a drink or two is innocent, but it’s not just the calories that count,” says Collingwood. “Alcohol can reduce your inhibitions which can result in you eating more. Alcohol disrupts sleep so you are less motivated to get up and work out in the morning.”

5. Portion Sizes

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Sometimes it’s not the ‘what’ you are eating but it is the ‘how much’ you are eating. Collingwood notes that portion control is key. “Even ‘healthy’ foods can be high in calories or add up in calories and cause you to go over your calorie budget,” she says.

💪🔥Body Booster: If you can’t figure out why you aren’t losing weight, try and write down everything you are eating and drinking for an entire week – including condiments. You might find you are consuming a lot more calories than you think. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Rules to Losing a Lot of Weight Quickly

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Leah Groth
By Leah GrothFeb 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who helps people blast fat and get into the best shape of their lives. In a viral video he discusses two approaches to weight loss, one sustainable and the other not. “If you want to lose a lot of fat very quickly, this is exactly what you need to do,” he says. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

1. You Can Lose Weight Rapidly, But It Won’t Be Sustainable

If you want to lose weight fast, Andrew suggests fasting “for about 23 hours every day” and replacing meals “with only protein shakes.” As for exercise, “get at least seven hours of intense cardio every day,” he jokes, revealing that drastic plans aren’t sustainable. “So any fat that you did lose is likely going to come right back, plus even more so.” Collingwood agrees. “Nothing extreme!” she says.

2. Don’t Lose More Than Two Pounds Per Week

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The first rule to “avoid rebounding and keep the weight off for good” is that you shouldn’t “lose fat any faster than 0.5 to two pounds per week,” says Andrew. Collingwood agrees that this is an excellent pace of weight loss. “If you have a lot to lose, 2 pounds per week might be realistic for you. If you only have a little to lose, even a half pound per week can add up after a month or two,” she notes.

RELATED:7 Surprising Reasons Why You Should Walk 10,000+ Steps a Da

3. Don’t Cut Out or Restrict Food Groups

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

Next, “do not cut out or restrict any food groups,” he says. Colingwood agrees with this. “If you cut out entire food groups you are asking for nutritional deficiencies and potentially other health risks,” she says.

4. Don’t Skip Meals

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

He also advises against skipping meals. “When you skip meals you get ravenously hungry. When you are really hungry, you make bad choices for the next time you eat, you eat too quickly, and you end up eating too much. I would rather you eat but just eat a smaller amount so you aren’t starving yourself. Plus, skipping meals can slow down your metabolism, teaching your body to hang on to calories when you do finally get around to eating,” says Collingwood.

5. Eat Three Balanced Meals Per Day

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Instead, he says to eat three balanced meals a day. “Well rounded meals keep you satisfied for longer and also provide you with the nutrients you need,” says Collintwood. “Your body is happier and doesn’t have to go into starvation mode or waste muscle or use protein for energy.”

6. Consume 30 to 50 Grams Protein Per Meal

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Also, make sure to get at least 30 to 50 grams of protein every meal. Collingwood notes that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

7. Lift Weights Three Times a Week

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Finally, Andrew suggests lifting weights at least three times per week. “Lifting weights will help you maintain muscle mass when you are losing weight instead of losing it,” explains Collingwood. “Plus, the more muscle you have the higher your metabolism and the more calories you burn at rest.”

💪🔥Body Booster: If you are losing weight, strength and weight training are extra important. If you don’t lift, you will risk losing muscle instead of fat.

Nutrition & Diet

8 Things You Should Never Do While on GLP-1 Meds

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Ferozan Mast
By Ferozan MastSep 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

Are you taking—or considering taking—drugs to help with weight loss or type 2 diabetes? GLP-1 meds like Ozempic, Wegovy, and Monjaro can be very expensive, with or without a prescription. The last thing you want to do is continue behaviors or habits that may stop the meds from doing what they’re supposed to, costing you time, money, and health. Here are key things never to do while on GLP-1 meds.

Not Changing Unhealthy Lifestyle

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

Not changing your lifestyle may undermine the GLP-1 meds’ efficacy. “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.”

Big Portions

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One of the ways GLP-1 meds work is to keep food in the stomach for longer—so be mindful of portions. “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.”

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

No Exercise

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Losing weight quickly by doing exercise may prevent you from losing lean muscle mass. Incorporate regular exercise into your routine, walk as much as possible, and try strength training to build muscle.

RELATED:I'm 52, and These 3 Tips Helped Me Shed 40+ Pounds in 6 Months

High Carb, High Fat Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

Be careful of too many high-carb, high-fat foods while taking GLP-1 meds. “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.

Be Monitored By an Expert

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Always talk to a medical professional before taking GLP-1 meds—especially with the risk of serious side effects. “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.”

RELATED:20 Possible Ozempic Side Effects

Too Much Sugar

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It’s not advisable to have lots of sugar while taking GLP-1 meds, Novo Nordisk, the maker of Ozempic and Wegovy, warns. “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.”

Drinking Too Much Alcohol

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Watch your alcohol intake while taking GLP-1 meds—it may undermine your weight loss. “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.”

RELATED:10 Worst Foods to Eat After Your Workout

No Long-Term Goals

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Don’t treat GLP-1 meds like a quick fix—taking them should be part of a long-term strategy to overhaul your health and your weight. “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.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

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Copyright antoniaosbornenutrition/Instagram
Leah Groth
By Leah GrothJan 05, 2025
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.

Do you want to transform your body in 2025? It might be time to incorporate some healthy habits, says one expert. Antonia Osborne, MSc Distinction, UCL, is a nutrition and lifestyle coach who regularly shares about gut and hormone health. In a new post, she reveals how to become unrecognizable this year. “7 diet habits I’d quit to transform my body composition as a woman in 2025,” she writes across the Instagram video.

Quit Restricting

The first thing you need to do is stop restricting, says Antonia. “I’d drop the restrictive mindset—it only leads to spinning in circles, whether it’s cutting too much and then overeating or being stuck in unhelpful cycles like the ones below,” she writes in her post.

Quit Going Low Carb

Her next habit to quit? Going low carb. “Low carb might sound like a quick fix, but for women, it puts your body under stress, making it harder to build muscle or burn fat. Plus, workouts suffer, and you’re more likely to get sick,” she writes.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Quit Under-Fueling

Her next habit of quitting is under-fueling. “Eating too little slows your metabolism and messes with your hormones, leaving you tired and making it so much harder to lose fat or gain lean muscle,” she points out.

Quit Fasted Workouts

Another no-no in 2025 if you want to lose weight and keep it off: Fasted workouts. “For women, fasted workouts can do more harm than good. They stress your body, making it harder to build muscle or get lean—our bodies just don’t respond the same way men do,” she explains.

Quit Skimping on Healthy Fats

Skimping on fats is another dietary habit you should quit. “Healthy fats are essential for supporting hormones, which are key for body composition changes. Cutting fats does more harm than good,” she says.

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

Quit Fasting

Fasting may be a trendy weight loss method, but Antonia doesn’t recommend it. “Going too long without eating raises stress hormones (cortisol) and slows your metabolism, making it harder to tone up or burn fat sustainably,” she writes.

Quit Focusing Only on Calories

And her final suggestion? Stop focusing only on calories. “It’s not just about calories or macros—it’s about the food. How it impacts your energy, digestion, and fullness is what leads to sustainable changes and long-term results,” she writes. 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
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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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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
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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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