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8 Foods I Will Never Eat Again After Losing 110 Pounds

What to avoid if you want to lose weight and keep it off.

FACT CHECKED BY Christopher Roback
Thomas DeLauer
FACT CHECKED BY Christopher Roback

Do you want to lose weight but aren’t sure what to eat and what to avoid? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds. In one of his viral videos, he shares some of the types of food that used to be a big part of his diet but he avoids at all costs now. “Here are some foods I just flat out will never, ever eat again,” he says in the clip.


There Are 8 Foods He Wishes He “Had Never Eaten”

“I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?” he says. “And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. So, let's go ahead and jump in. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore.”

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Margarine & Shortening

Margarine and shortening is the first on his list. “The trans fats that are in margarine and shortening, these are horrible,” he says. “It's pure hydrogenated oil, which means they've taken an oil and artificially turned it into a solid. Our body doesn't know how to utilize that.” He maintains that it can take 50 days for your body to break them down. Trans fat has also been linked to visceral fat accumulation, “which, outside of just being a pot belly and being unsightly, is one of the most metabolically active tissues in the body. When you form visceral fat, it is pretty much a guarantee that you're going to have increases in inflammation and increases in metabolic disease risk,” he says. Instead, he uses butter, ghee, and coconut oil.

Pudding Cups

“Another one that I won't ever eat again after understanding the gut barrier, not the gut biome, is instant pudding or pudding cups,” he says. Why? They have emulsifiers in them, including polysorbate 20, polysorbate 60, and polysorbate 80. “There is a study published in the European Journal of Allergy and Immunology that found that just a 1% solution of polysorbate 20 or polysorbate 80 led to a complete disruption of the gut barrier,” he says. “So flat out, I avoid emulsifiers and instant puddings, and pudding cups are full of them.”

Soybean Oil Foods

Next up, “any kind of shelf-stable food that has soybean oil in it,” he says. “Now, the things I'm talking about are mainly going to be things like tomato sauce. If I'm buying marinara and there is soybean oil in it, I know pretty much for a fact that soybean oil has gone rancid.” He explains that soybean oil “is a very unstable polyunsaturated fat” and has been linked to increases in liver markers. “Liver stress markers are linked to increases in fat mass, decreases in glucose tolerance, and increases in fasting glucose actually causing metabolic issues,” he says.

Regular Soda

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Another thing I will never drink is a regular soda,” he says, pointing out there are lots of other options that don’t have high fructose corn syrup in them. “Anything that has high fructose corn syrup, I will just not touch,” he says, citing a study published that took a look at the effect of high fructose corn syrup versus sucrose on the brain. “It was found that sucrose regular sugar mildly impaired brain memory and function, but high fructose corn syrup significantly impaired memory and learning and the ability to solve tasks.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Fruit Loops

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, Fruit Loops. “I used to eat them a lot, believe it or not, especially when I was overweight, and I'll never touch them again” – and not because of the sugar. It’s because of red dye number 40, which has been linked to behavioral issues and hyperactivity in kids. “When you look at adults, it's a little bit different. You might see instances of neuroinflammation,” he says.

Mayonnaise

Next up, mayonnaise. While he will eat mayo from Primal Kitchen or from Chosen Foods, he won’t eat the regular kind that is “just nasty soybean oil that has been sitting on a shelf forever.”

Doritos

doritos on wooden table, copy spaceShutterstock

Next up, Doritos. “It's just a gateway food, and it's something I used to eat flat out. No way.” He says it is high in fat, sugar, artificial colorings, and MSG, “which is making you want to eat more of them” and “lights your brain up like a Christmas tree and it's gonna make you want to eat more and that can't be good.”

Gluten

The last one? “I don't eat gluten. I won't eat food with gluten. Why? Because I know how wheat is harvested here in the United States,” he says. “When I eat gluten, I am sick. When I eat gluten, my joints hurt. And when I eat gluten, my brain is foggy,” he says. However, he maintains that the gluten in Europe doesn’t seem to have the same effect. “Something is happening here. Maybe it's the glyphosate. Maybe it's the relationship with Prolein. Maybe it's the fact that we overconsume wheat so much that we start to build antibodies. There are all these different theories, and they all kind of make sense,” he says.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Follow Him on Social Media

For more of Thomas DeLauer’s health tips, you can follow him on social media. Here is his YouTube channel, Instagram, and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Do you want to lose weight but aren’t sure what to eat and what to avoid? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds. In one of his viral videos, he shares some of the types of food that used to be a big part of his diet but he avoids at all costs now. “Here are some foods I just flat out will never, ever eat again,” he says in the clip.


There Are 8 Foods He Wishes He “Had Never Eaten”

“I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?” he says. “And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. So, let's go ahead and jump in. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore.”

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Margarine & Shortening

Margarine and shortening is the first on his list. “The trans fats that are in margarine and shortening, these are horrible,” he says. “It's pure hydrogenated oil, which means they've taken an oil and artificially turned it into a solid. Our body doesn't know how to utilize that.” He maintains that it can take 50 days for your body to break them down. Trans fat has also been linked to visceral fat accumulation, “which, outside of just being a pot belly and being unsightly, is one of the most metabolically active tissues in the body. When you form visceral fat, it is pretty much a guarantee that you're going to have increases in inflammation and increases in metabolic disease risk,” he says. Instead, he uses butter, ghee, and coconut oil.

Pudding Cups

“Another one that I won't ever eat again after understanding the gut barrier, not the gut biome, is instant pudding or pudding cups,” he says. Why? They have emulsifiers in them, including polysorbate 20, polysorbate 60, and polysorbate 80. “There is a study published in the European Journal of Allergy and Immunology that found that just a 1% solution of polysorbate 20 or polysorbate 80 led to a complete disruption of the gut barrier,” he says. “So flat out, I avoid emulsifiers and instant puddings, and pudding cups are full of them.”

Soybean Oil Foods

Next up, “any kind of shelf-stable food that has soybean oil in it,” he says. “Now, the things I'm talking about are mainly going to be things like tomato sauce. If I'm buying marinara and there is soybean oil in it, I know pretty much for a fact that soybean oil has gone rancid.” He explains that soybean oil “is a very unstable polyunsaturated fat” and has been linked to increases in liver markers. “Liver stress markers are linked to increases in fat mass, decreases in glucose tolerance, and increases in fasting glucose actually causing metabolic issues,” he says.

Regular Soda

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Another thing I will never drink is a regular soda,” he says, pointing out there are lots of other options that don’t have high fructose corn syrup in them. “Anything that has high fructose corn syrup, I will just not touch,” he says, citing a study published that took a look at the effect of high fructose corn syrup versus sucrose on the brain. “It was found that sucrose regular sugar mildly impaired brain memory and function, but high fructose corn syrup significantly impaired memory and learning and the ability to solve tasks.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Fruit Loops

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, Fruit Loops. “I used to eat them a lot, believe it or not, especially when I was overweight, and I'll never touch them again” – and not because of the sugar. It’s because of red dye number 40, which has been linked to behavioral issues and hyperactivity in kids. “When you look at adults, it's a little bit different. You might see instances of neuroinflammation,” he says.

Mayonnaise

Next up, mayonnaise. While he will eat mayo from Primal Kitchen or from Chosen Foods, he won’t eat the regular kind that is “just nasty soybean oil that has been sitting on a shelf forever.”

Doritos

doritos on wooden table, copy spaceShutterstock

Next up, Doritos. “It's just a gateway food, and it's something I used to eat flat out. No way.” He says it is high in fat, sugar, artificial colorings, and MSG, “which is making you want to eat more of them” and “lights your brain up like a Christmas tree and it's gonna make you want to eat more and that can't be good.”

Gluten

The last one? “I don't eat gluten. I won't eat food with gluten. Why? Because I know how wheat is harvested here in the United States,” he says. “When I eat gluten, I am sick. When I eat gluten, my joints hurt. And when I eat gluten, my brain is foggy,” he says. However, he maintains that the gluten in Europe doesn’t seem to have the same effect. “Something is happening here. Maybe it's the glyphosate. Maybe it's the relationship with Prolein. Maybe it's the fact that we overconsume wheat so much that we start to build antibodies. There are all these different theories, and they all kind of make sense,” he says.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Follow Him on Social Media

For more of Thomas DeLauer’s health tips, you can follow him on social media. Here is his YouTube channel, Instagram, and website. 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
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Scott (@Becoming_Superhuman) is a social media influencer who lost a whopping 120 pounds. In his video, he reveals how he did it, “eating a low carb ketogenic diet, intermittent fasting, eating whole foods and cutting out processed foods.” In one viral video, he discusses the food he learned to avoid. “Today we're going to talk about the ten foods I will never eat again. And it's not that I'll never eat them, but not gonna be on the regular,” he says. “These are foods that I had to put on the Do Not Eat list when I was losing 120 pounds. Ten foods that remain on the Do Not Eat list as I try to maintain my 120-pound weight loss in the last 13 months.”


Sugar

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

The “number one food” Scott cut out was sugar. “I mean, just, anything was sugar in it,” he says. This includes ice cream, sweetened drinks, and pie. “I'll make some exceptions here and there,” he says. However, when he does, he does so in moderation.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Processed Grains

Number two, food processed grains. “Our grains, our flour has been overly processed to the point where it's been bleached, it's been refined, they've basically removed everything from it except for gluten,” he says. This takes out bread and pizza crust unless he makes a high-protein pizza crust out of egg white powder. “For the most part, I'm not going to eat pizza, and I'm not going to prepare pizza that often I like to cook. I like to do some things, but I would rather cook some meats, I would rather cook some eggs, I would rather cook these high protein things that are really, really good for me.”

Seed Oils

Peanut oil with raw peanuts on wooden backgroundShutterstock

Number three on the list is seed oils, “basically all kinds of vegetable oils,” he says, including safflower oil, peanut oil, sunflower seed oil, soybean oil” because they are highly processed. “They're heated up to a massive degree, put under high pressure, they are changed chemically, and they're bleached,” he says. The oils does he use? Olive, coconut, and avocado, which are fruit oils. “Those oils are not highly processed. It's the same thing with ghee, butter, lard, and fat tallow. Those are good fats to cook with.”

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Ultra Processed Carbohydrates

Number four is ultra-processed carbohydrates, “things like boxes of crackers, chips, breakfast bars, cookies,” he says. “Basically, in the middle of your grocery store aisles.” He specifies that ultra-processed foods are things with ”more than two or three ingredients on that box, maybe four or five for something that's pretty natural,” he says.

Fast Food

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

The number five food on the list is fast food. “The way those foods are processed in the restaurant, for the most part, they're full of seed oils, they're full of gluten, they're full of refined flours,” he says.

Enchiladas and Tamales

Enchiladas: Rolled tortillas filled with meat or cheese, covered in chili sauce, and baked until bubbly.Shutterstock

The sixth foods are enchiladas and tamales, “again, it's because of the ingredients,” he says. “These things are made from the processed grains in our country, the masa, the flour that's being used, the cornmeal that's being used, and has been highly processed.” They also have seed oils.

RELATED:2 Expert Tips for Stubborn Fat Loss That Actually Work

Processed Salad Dressings

So the number seven-item on the list is processed salad dressings, “unless you look at the label and it says that they used avocado oil or coconut oil,” he says. A lot of dressings are made with soybean oil, safflower oil, or canola oil. “They're not good for you. They shouldn't be consumed. They cause issues in our bodies. It causes inflammation in your body.”

Soda

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Number eight, soda — even diet. Soda contains sodium benzoate, “this chemical that once you consume it activates an enzyme, and that enzyme sends a signal to your brain and tells you not to burn fat right now,” he says.

Cereal

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Number nine was “another one that used to be a go-to, and I lost weight doing this with Weight Watchers, with Noom, with several different programs, because it's low calorie,” he says. The answer? Breakfast cereal. He says he thought Cheerios, Honey Nut Cheerios, Raisin Bran, and Fruit Loops were “heart healthy,” and “I've been a big cereal guy all my life,” he says. “Since my weight loss journey, since my health journey, I've come to understand that there are things in those products that cause me problems. They have gluten and carbohydrates, which is not bad in and of itself, but they are processed refined carbohydrates. Highly recommend not to consume it.”

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

Donuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

The last item is donuts, which “may be the single worst thing that you can consume,” he says. “It is made with sugar and refined processed grains. It is deep fried in a seed oil that is probably rancid. And you're combining fats and carbohydrates together, which is extremely bad for your body because your body can't burn both at the same time.” 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
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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


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

I Ditched Sugary Coffee Creamers

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

I Cut Out Fiber and Protein Bars

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

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

I Stopped My Nightly Frozen Yogurt Habit

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

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

I Gave Up the Special K Diet

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

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

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

I Stopped Snacking on Veggie Chips

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

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

I Stopped Eating After 9 PM

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

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

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

The Power of Small Changes

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

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

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

Are you dieting but can’t seem to lose weight? You could be eating some of the wrong types of food, according to one expert. Melissa Neil, 5, is a fitness trainer who specializes in working with women over 40 on transforming their bodies and health. Her videos share tips and tricks on fat loss, exercise, hormones and menopause “to get the body you have always dreamed of,” she writes in her YouTube bio. In one viral video she reveals 8 foods that she has given up to lose weight and stay in shape.


Melissa Neil Reveals Tips She Used to Get in Shape

“One of the things I do is I talk about some of the things that have actually helped me get in shape because they're gonna help you and that involves stopping eating certain foods or really limiting them to just the odd occasion only. And I'm gonna talk about the things that I've actually ditched,” she says.

A Big Help for Her Was Ditching 8 Types of Food

“There's some food that I've given up eating altogether, yes,” she says in the clip. “I've had to make sacrifices to get in shape. Now that I've reached over the age of 50, I'm gonna talk about the eight foods I've ditched to get in shape over 50.”

Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

First, Melissa avoids Pizza. “I don't eat pizzas when I go out. I avoid them because they've got processed carbohydrates in, they've got a ton of cheese,” she says about the “processed food,” adding it “just doesn't do me any favors.” She claims that ditching it has “really helped maintain my shape.”

Pasta and White Bread

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

“The second one I'm gonna talk about, nothing wrong with it for young people is pasta,” she reveals. “Again, that's using refined carbohydrate, refined flour. It doesn't do me any favors at this age.” She explains that she is “prone” to insulin resistance, “and so do many women at this stage in life. And if you eat anything with white flour in it, it's just gonna make it a whole lot worse. It's gonna give you a blood sugar spike. It's gonna be really hard to lose weight. The same with white bread.”

Refined Sugar

Pieces of dark chocolate with mint on wooden tableShutterstock

“The number three food that I've ditched is sugar, refined sugar. I'm not talking about fruit,” she says. “Again, that's just gonna give me a huge insulin spike. Now I've gotta admit like occasionally three or four times a year I'm gonna have a dessert with sugar in it. But believe you me, I don't feel very nice the next day. So I don't eat it all that often.” The only exception? “70% cocoa, dark chocolate, which has got a tiny amount of sugar in it. But because I only eat one or two squares, not gonna have a massive amount of sugar in that.”

Breakfast Cereal

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, a “huge” problem: Breakfast cereals. “Again, they are gonna be refined carbohydrates. They are gonna have a ton of sugar in them even if they don't taste that sweet. And so I've ditched them because the other thing is they don't keep you full and satisfied for very long and what you end up doing is kind of feeling hungry an hour later.” Instead she eats oats. “I find they are great because they are whole grains. They keep me full and satisfied for a long time and they are slow releasing carbohydrates. So they're not gonna give me a huge blood sugar spike like some of those other breakfast cereals do.”

Fried Food

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

Next on the list? Fried food, “especially deep fried food,” she says. “You can see I've got an air fryer here, that's my best friend. I can have things like potato wedges done in the air fryer and they taste amazing, almost as good as fries. So I use that instead of frying my food. And it's only gonna have a minimum amount of spray oil or a tiny bit of oil. So it really helps me stop loading on that fat.”

Fruit Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Number six on her ditch list is fruit juice. “I prefer to eat the whole fruit instead. So I'm not anti-fruit. But the problem with fruit juice and juicing is again, it's going to give you an insulin spike and it's much better for your health to have the whole fruit because we need fiber.

And when you eat the whole fruit, it's actually got fiber in it and it's gonna give you less of an insulin spike.” She recommends “anything like bananas, berries, apples,” or “whatever fruit is available to you in this season.”

Soda

Assorted Organic Craft Sodas with Cane SugarShutterstock

Another drink she avoids are sodas “which have loads of sugar in them,” she says. This includes “colas and orange flavored fizzy drinks,” she adds. “You know, you're just gonna load yourself up with calories, but it's not gonna help keep you satisfied and it's gonna give you an insulin spike. So I steer clear of those.”

Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

The last item on her list is alcohol. “I do not drink alcohol at all. I have found my life has completely improved by not having alcohol in it. It doesn't do me any favors as a menopausal woman, it's gonna mess with my hormones,” she explains. She adds that it negatively impacts her sleep, “which is already really difficult at this stage in life” and is also “loaded with calories” and offers zero nutritional benefits. “So if you are thinking of any of those foods on the list, which one to ditch, I definitely say alcohol. You will find that your life improves so much by ditching alcohol.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you struggling with weight issues, diabetes, or hypertension? Meet Scott Sampson (@Becoming_Superhuman), a realtor and social media influencer who once faced these same challenges. At his heaviest, Scott tipped the scales at 300 pounds and was pre-diabetic and pre-hypertensive. But through a dramatic change in his diet, he managed to shed an impressive 120 pounds in less than a year. Scott's story isn't just about weight loss; it's about reclaiming health and vitality. Read on to discover the simple yet effective approach that transformed Scott's life - and could change yours, too.


He Eliminated Processed Foods

Scott's journey began with a crucial step: cutting out processed foods. "If it comes in a box, a bag, a bottle, 99% of the time, it is not good for you," he explains in his video. This meant avoiding anything with more than two ingredients. Scott emphasizes, "If it had more than two ingredients, I didn't eat it." This simple rule helped him navigate the complexities of modern food choices and focus on wholesome options.

Clinical dietitian Debra Ruzenskywarns: "Processed meat is any meat that has been preserved by salting or smoking. As well as the well-known examples like hot dogs and bologna, it includes almost all deli meats used in sandwiches, bacon bits added to soups and salads, and sausage and pepperoni you find on pizzas.”

He Embraced Whole Foods

Composition with assorted organic vegetables and fruits.Shutterstock

The core of Scott's diet revolves around whole foods - items with just one ingredient. "Real food is basically a one-ingredient food. It's a potato, it's a cabbage, it's a steak, it's a ham slice of ham. It's tomatoes, it's fruit, vegetables, proteins," Scott clarifies. By sticking to these basics, he ensured his body received the nutrients it needed without the harmful additives often found in processed foods.

He Went Low-Carb

Different fresh ripe berries as background, top viewShutterstock

Given his pre-diabetic condition, Scott opted for a low-carb approach. "I had to remove all of the refined carbs from my diet," he shares in his video. This meant saying goodbye to potatoes, rice, bananas, sweet fruits, starchy vegetables, and grains. Instead, he focused on meat, vegetables, and occasional low-sugar fruits like berries. Scott cautions against overdoing fats, especially for those trying to lose weight: "If you're trying to lose weight, you already have plenty of energy stored up in your body in the form of fat. You don't have to give your body more fat."

Cutting carbs is significantly easier than counting calories and being constantly hungry—especially as limiting calories can slow down metabolism. "Insulin — you can think of (it) as the ultimate fat cell fertilizer," saysDr. David Ludwig, professor of nutrition at Harvard School of Public Health. "Too much insulin, fat cells get programmed to hoard calories. So there aren't too many calories in the bloodstream. And that's why we get hungry." Jeff Volek, a professor at Ohio State University, adds, "When you limit carbohydrates, the body gets really good at burning its own body fat because it doesn't have a lot of sugar to burn for fuel.”

He Warns Against Overdoing Fats on Ketogenic Diets

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Scott warns against common misconceptions about ketogenic diets: "If you look at a standard ketogenic diet, it's going to have a large amount of fats, maybe 50% fat or more, takes out the carbs, but it increases it by the fats." He cautions against overdoing fats, especially for those trying to lose weight: "If you're trying to lose weight, you already have plenty of energy stored up in your body in the form of fat. You don't have to give your body more fat,” he says in his video.

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, warns that ketogenic diets can lead to nutrient deficiencies. She says, "Ketogenic diets should not be followed long term. Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains, for overall health, especially digestive health and disease prevention."

Transitioning to a Fat-Burning Machine

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Scott acknowledges that transitioning to a low-carb diet can be challenging. "Your body's going to go through a transition where it has to turn from a glucose burning machine... into a machine that burns fat for fuel," he explains in his video. This process can take several weeks, and Scott suggests temporarily adding healthy fats to ease the transition. "At the beginning of your low-carb diet, you should maybe add in a little bit of fat. And then as your body becomes fat adapted... you can start eliminating those things."

"Metabolic rate is determined by many variables, and you can get measurements done that can estimate this more accurately for you. Knowing your metabolic rate can help you to plan your nutrition and exercise effectively for fat loss. Your metabolic rate does change with age, foods you eat and changes in skeletal muscle mass," saysLacy Puttuck, MS, RDN, CISSN, CSCS, a Registered Dietitian also at Top Nutrition Coaching.

"Body type plays a role in how and where body fat is lost. The shape of your body does determine where fat will be stored more readily and where loss can be challenging. It is important to know that with the right techniques in nutrition and exercise, you can lose that body fat, but it cannot be targeted. When we are in a caloric deficit and working to maintain lean mass, body fat will be lost,” Puttuck adds.

He Recommends Clean Fats and Warns Against Processed Oils

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Scott recommends using clean, healthy fats like olive oil, avocado oil, coconut oil, beef tallow, and butter. However, he warns against processed oils: "Not canola oil, not soybean oil, not safflower oil... The rest of those oils are not good for us. They're highly processed. They cause inflammation in our bodies."

Fat is essential for health—but as with sodium, you can have too much of a good thing. "Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight," says the American Heart Association. "Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

Prioritizing Protein

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Scott emphasizes the importance of protein, especially for older adults. "We need to prioritize proteins. We need to make sure that proteins are something that we can consume as much as we can," he advises.

Dave Asprey, health science entrepreneur and author, says that "Protein is an amazing weight loss tool". He recommends consuming "at least 1 gram of protein per pound of your ideal body weight per day". Protein helps control appetite by increasing feelings of fullness. Asprey explains, "Protein increases satiety by increasing the hormones that tell your body that it's full. "Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men), adds Collingwood.

Balanced Meals with Protein and Cruciferous Vegetables

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His typical meals include a protein source accompanied by plenty of vegetables, particularly cruciferous ones like broccoli, cauliflower, asparagus, and Brussels sprouts.

He also notes that cooking certain vegetables can make them more digestible: "Spinach, for example, when you cook it, it has a lot less oxalates after you cook it than eating it raw. The same thing with bell pepper and things like that."

The Do-Not-Eat List

Scott found success by creating a strict "do-not-eat" list. For him, moderation wasn't an option. "I cannot moderate. I'm a food addict," he admits candidly in his video. By completely eliminating certain trigger foods, Scott avoided the slippery slope of "just one bite" turning into overindulgence.

Thomas DeLauer, a wellness YouTube star who lost over 110 pounds, shared similar advice.

"I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?" he says. "And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore."

Bounce Back After Slip-Ups

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However, he acknowledges that occasional slip-ups may happen: "Sometimes you may fall off that wagon... The key is to get right back on and keep going." Scott shares that he allowed himself occasional cheat meals during holidays, but emphasizes the importance of quickly returning to the healthy eating plan.

Collingwood advises caution with the term “cheat.” She recommends not completely restricting favorite foods but balancing them with nutrient-dense, lower-calorie options. Portion control is key for higher-calorie foods. She suggests including favorite foods in your diet but limiting their portions. Daily indulgences may not work for everyone. She states, “If a small amount sets you off to binge, then skip altogether. But if your personality allows you to have a few bits of chocolate or a bite or two of dessert, then go for it.”

RELATED:8 Signs You Are Burning Fat During Exercise

Knowledge is Your Power

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Contrary to popular belief, Scott doesn't attribute his success to willpower. Instead, he credits knowledge. "What I do believe I've got is knowledge. I've been able to study to go and look at and to study what these things are doing inside my body," he explains. Understanding the negative impacts of certain foods made it easier for Scott to avoid them, turning his diet into an informed choice rather than a constant battle of will.

Find Your Inspiration

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Scott emphasizes the importance of finding lasting inspiration over fleeting motivation. "Motivation is something that, it's kind of like taking a bath. You get all clean and you look really good and you're powering down the road all motivated, but it starts wearing off after time," he says. Instead, he encourages finding a deep, personal reason for change. For Scott, it's the desire to maintain health well into his later years: "I want to be healthy until I die. And that's what I'm trying to do."

Understand Your "Why"

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Scott encourages finding a deep, personal reason for change. "If your motivation is I want to be 70, 80, 90 years old and be able to get down on the floor and play with my grandkids, my great grandkids, then that's pretty impressive motivation," he suggests.

Collingwood, underlines the importance of understanding the motivation behind weight loss. She says, "Losing weight and keeping it off is one of the most difficult behavior changes to make in life. If you don't have a strong reason pulling you to make the hard changes, it is not likely to stick".

Collingwood advises spending time exploring the root causes of your desire to lose weight. She adds, "I spend a lot of time asking about why they want to make changes and digging deeper into the reasons to really get at the root of the motivation.”

RELATED:11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Take Aways’ From Scott’s Journey

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Scott’s journey shows that dramatic weight loss is possible with the right approach and mindset. By focusing on whole foods, eliminating processed options, and finding genuine inspiration, Scott transformed not just his body, but his entire life. His story serves as a beacon of hope for anyone looking to take control of their health and change their future.

“How to lose body fat” is a question I get asked a lot as a nutritionist at Top Nutrition Coaching. Maybe a client wants to shrink their belly, reduce some arm flab, or slim down a double chin—no matter the area they want to target, it’s important to know how to reduce body fat. “There are three key components of a sustainable body fat loss plan,” says Puttuck: “Weight training, a higher protein diet, and adopting healthy habits.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat