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9 Surprising Things That Happen When You Quit Processed Foods

Boost your health with these simple food swaps.

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Ever found yourself mindlessly munching on chips, unable to stop even when you're no longer hungry? You're not alone. Processed foods are designed to be addictive, making it challenging to break free from their grip. Lacey Baier, a nutrition and fitness coach behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. Read on to discover how cutting processed foods can transform your health and learn practical tips to make this positive change in your own life.


Understand What Processed Foods Really Are

Before diving into the effects of quitting processed foods, it's crucial to understand what they are. According to the U.S. Department of Agriculture (USDA), processed foods are defined as "any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state."

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

Recognize the Hidden Dangers of Ultra-Processed Foods

"Most of us know that canned and processed foods can have a negative impact on our bodies, but I don't think a lot of us recognize and understand the extent of what processed foods can do to us," Lacey explains in her post.

She cites a study from the University of Sao Paulo that defines ultra-processed foods as those that are manufactured with added ingredients and are extremely modified. Examples include sodas, chips, milk chocolates, candy, ice cream, cereal, crackers, packaged soups, and chicken nuggets.

Identify the Different Types of Processed Foods

The NOVA classification system, introduced in 2009, offers a more nuanced approach to categorizing processed foods. It identifies four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Each category represents a different level of processing, with ultra-processed foods being the most heavily modified.

Understand Why Processed Foods Are So Addictive

Lacey points out the addictive nature of processed foods: "Have you ever just been eating a bag of chips and couldn't stop? That's because processed foods kind of do a number on your brain." She explains that these foods are typically high in sugar, fat, and added chemicals, making them highly addictive. Moreover, they lack essential nutrients, providing empty calories that leave your body craving more.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Recognize the Health Risks Associated with Processed Foods

While not all processed foods are harmful, certain types – particularly ultra-processed foods – have been linked to health concerns. The Harvard Health report states that "Processed foods are suggested to contribute to the obesity epidemic and the rising prevalence of chronic diseases like heart disease and diabetes." Ultra-processed foods often contain high levels of sodium, added sugars, and saturated fats. Moreover, extensive processing can lead to nutrient loss, as "nutrients can be destroyed or removed" during the manufacturing process.

Choose Nutrient-Dense Alternatives

"Let's talk about the foods that are a great choice to add to your diet that will hopefully replace some of those more processed foods," Lacey suggests. She recommends focusing on fresh fruits and vegetables, eggs, lean meats, seafood, beans, herbs, legumes, spices, whole grains, full-fat dairy, nuts, and seeds. These nutrient-dense options are filling and provide the body with necessary fiber, protein, and healthy fats.

Make Healthier Food Swaps

The Harvard Health experts recommend practical swaps for a healthier diet: "Look for breads that include whole grain flour as the main ingredient (it should be listed first) and that contain minimal additives and preservatives. Swap out butter spreads for mashed avocado or nut/seed kinds of butter." Other suggested substitutions include whole apples instead of processed apple products, steel-cut or rolled oats instead of instant flavored oatmeal, and natural peanut butter (made with only peanuts and salt) instead of varieties with added sugar and emulsifiers.

Experience the Benefits of Cutting Out Processed Foods

Lacey shares the positive changes you can expect when reducing processed foods in your diet:

  1. Improved focus and concentration
  2. Reduced headaches
  3. Less bloating
  4. Better mood
  5. Improved sleep quality
  6. Enhanced digestion
  7. Clearer skin
  8. Fewer uncontrollable cravings

"Personally, I've seen dramatic changes in my weight, attitude, health, complexion, and overall sense of wellbeing, the more that I have removed processed foods from my diet," Lacey reveals.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Embrace the Transition Period

Lacey advises that the process of cutting out processed foods may have some initial challenges. "Truthfully, it might get a little bit worse before it gets better," she warns. You might experience irritability, fatigue, or increased hunger for about a week. However, she encourages persistence, reminding us that these are signs of the body adjusting to healthier habits.

Adopt a Gradual Approach to Change

"I don't recommend just throwing out all processed foods from the house and never having them again," Lacey suggests. Instead, she recommends a more reasonable approach: use up what you have and then replace it with healthier alternatives. This gradual transition allows for sustainable change and helps your body adjust to new eating habits.

Lacey concludes with an encouraging message: "This is your opportunity to start giving your body the fuel that it needs, and it will thank you, I promise you." By making conscious choices to reduce processed foods and embrace whole, nutrient-dense alternatives, you're taking a significant step towards improved health and wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Ever found yourself mindlessly munching on chips, unable to stop even when you're no longer hungry? You're not alone. Processed foods are designed to be addictive, making it challenging to break free from their grip. Lacey Baier, a nutrition and fitness coach behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. Read on to discover how cutting processed foods can transform your health and learn practical tips to make this positive change in your own life.


Understand What Processed Foods Really Are

Before diving into the effects of quitting processed foods, it's crucial to understand what they are. According to the U.S. Department of Agriculture (USDA), processed foods are defined as "any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state."

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

Recognize the Hidden Dangers of Ultra-Processed Foods

"Most of us know that canned and processed foods can have a negative impact on our bodies, but I don't think a lot of us recognize and understand the extent of what processed foods can do to us," Lacey explains in her post.

She cites a study from the University of Sao Paulo that defines ultra-processed foods as those that are manufactured with added ingredients and are extremely modified. Examples include sodas, chips, milk chocolates, candy, ice cream, cereal, crackers, packaged soups, and chicken nuggets.

Identify the Different Types of Processed Foods

The NOVA classification system, introduced in 2009, offers a more nuanced approach to categorizing processed foods. It identifies four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Each category represents a different level of processing, with ultra-processed foods being the most heavily modified.

Understand Why Processed Foods Are So Addictive

Lacey points out the addictive nature of processed foods: "Have you ever just been eating a bag of chips and couldn't stop? That's because processed foods kind of do a number on your brain." She explains that these foods are typically high in sugar, fat, and added chemicals, making them highly addictive. Moreover, they lack essential nutrients, providing empty calories that leave your body craving more.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Recognize the Health Risks Associated with Processed Foods

While not all processed foods are harmful, certain types – particularly ultra-processed foods – have been linked to health concerns. The Harvard Health report states that "Processed foods are suggested to contribute to the obesity epidemic and the rising prevalence of chronic diseases like heart disease and diabetes." Ultra-processed foods often contain high levels of sodium, added sugars, and saturated fats. Moreover, extensive processing can lead to nutrient loss, as "nutrients can be destroyed or removed" during the manufacturing process.

Choose Nutrient-Dense Alternatives

"Let's talk about the foods that are a great choice to add to your diet that will hopefully replace some of those more processed foods," Lacey suggests. She recommends focusing on fresh fruits and vegetables, eggs, lean meats, seafood, beans, herbs, legumes, spices, whole grains, full-fat dairy, nuts, and seeds. These nutrient-dense options are filling and provide the body with necessary fiber, protein, and healthy fats.

Make Healthier Food Swaps

The Harvard Health experts recommend practical swaps for a healthier diet: "Look for breads that include whole grain flour as the main ingredient (it should be listed first) and that contain minimal additives and preservatives. Swap out butter spreads for mashed avocado or nut/seed kinds of butter." Other suggested substitutions include whole apples instead of processed apple products, steel-cut or rolled oats instead of instant flavored oatmeal, and natural peanut butter (made with only peanuts and salt) instead of varieties with added sugar and emulsifiers.

Experience the Benefits of Cutting Out Processed Foods

Lacey shares the positive changes you can expect when reducing processed foods in your diet:

  1. Improved focus and concentration
  2. Reduced headaches
  3. Less bloating
  4. Better mood
  5. Improved sleep quality
  6. Enhanced digestion
  7. Clearer skin
  8. Fewer uncontrollable cravings

"Personally, I've seen dramatic changes in my weight, attitude, health, complexion, and overall sense of wellbeing, the more that I have removed processed foods from my diet," Lacey reveals.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Embrace the Transition Period

Lacey advises that the process of cutting out processed foods may have some initial challenges. "Truthfully, it might get a little bit worse before it gets better," she warns. You might experience irritability, fatigue, or increased hunger for about a week. However, she encourages persistence, reminding us that these are signs of the body adjusting to healthier habits.

Adopt a Gradual Approach to Change

"I don't recommend just throwing out all processed foods from the house and never having them again," Lacey suggests. Instead, she recommends a more reasonable approach: use up what you have and then replace it with healthier alternatives. This gradual transition allows for sustainable change and helps your body adjust to new eating habits.

Lacey concludes with an encouraging message: "This is your opportunity to start giving your body the fuel that it needs, and it will thank you, I promise you." By making conscious choices to reduce processed foods and embrace whole, nutrient-dense alternatives, you're taking a significant step towards improved health and wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

We've all been there — craving that late-night snack or quick convenience food. For Melanie Murphy, an Irish author and YouTuber, these cravings were more than occasional indulgences. They were the start of a 15-year struggle with disordered eating and food addiction. "I was addicted to industrially produced edible food-like substances," Melanie admits. "Pop-Tarts, Pringles, sausage rolls, and Coca-Cola were my weaknesses." But what happens when you decide to quit ultra-processed foods cold turkey? Read on to discover Melanie's surprising journey and how it might inspire your own health transformation.


The Dangers of Ultra-Processed Foods

Before diving into Melanie's story, it's crucial to understand the scale of the problem. According to a recent study, eating higher levels of ultra-processed foods shortens life space. The risk increases up to 14 percent for women and 15 percent for men. The study found that people who ate ultra-processed foods were 10 percent more likely to die from heart disease or diabetes compared to those in the bottom 10 percent. It also found that people who consumed most of these types of food were generally younger and heavier.

The study did note that even those who were at normal weight and generally consumed a healthy diet were not immune to the risk of consuming ultra-processed foods. They, too, were at a higher risk of early death.

"Our study results support a larger body of literature, including both observational and experimental studies, which indicate that ultra-processed food intake adversely impacts health and longevity," said lead author Erikka Loftfield, an investigator at the National Cancer Institute in Bethesda, Maryland. "However, there is still a lot that we don't know, including what aspects of ultra-processed foods pose potential health risks."

Melanie's Health Scare and Two-Month Challenge

After a health scare in February, Melanie found herself unable to eat most foods. As she recovered, she craved only whole foods like eggs, parsnips, and organic steak. This unexpected shift led her to embark on a two-month journey of eating only whole, unprocessed foods. "I was kind of just eating a lot of those things over and over again with loads of pink salt," Melanie recalls in her post. "I felt like I was being so nourished. It was like my dead granny was just hugging me and feeding me the stews she used to make on a Sunday."

The Surprising Benefits of Quitting UPFs

The results were dramatic. "It was like this kind of brain fog veil was lifted away," Melanie recounts. She experienced less joint pain, better sleep, stable energy levels, improved skin, and significant weight loss. "I lost nearly another 10 pounds since then. And it's just continually, just very slowly. It's like inflammation is going or something," she marvels.

Improved Energy and Physical Stamina

Other improvements included better digestion and increased physical stamina. "After my COVID, I was just in bits. I couldn't even clean the kitchen without getting out of breath. I was that sick," Melanie shares. "Now, I've regained my ability to go for fast walks, and I'm doing yoga and all this kind of stuff."

The Challenges of Whole Food Eating

While the health benefits were clear, Melanie acknowledges the difficulties of this lifestyle change. "The hard part is being prepared," she admits. "Having the house stocked up with this stuff, having stuff prepared to take with me places." She also notes the social challenges, including judgment from others.

A New Perspective on Food and Health

Melanie's experience has changed her relationship with food. "My taste buds feel like they've changed," she says. Simple whole foods now taste incredibly satisfying to her. More importantly, her focus has shifted from weight to overall health. "It's about the feeling, how I feel. I feel so healthy. I feel healthier than I have in maybe ten years."

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Warning Signs You May Be Eating Too Many Processed Foods

A woman who eats a lot of fast foodShutterstock

While Melanie's journey is inspiring, it's important to recognize the signs that you might be consuming too many processed foods. According to preventive cardiologistStephen Devries, MD, "Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it's sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods." Here are some warning signs to watch out for:

Unexplained Weight Gain

If you're struggling with weight gain despite your best efforts, processed foods might be the culprit. Dr. Devries explains, "Ultra-processed foods are the perfect storm to promote overconsumption and weight gain. They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients."

Constant Thirst

Finding yourself constantly reaching for water? The Mayo Clinic warns that processed foods often contain high levels of sodium. "As it turns out, you don't even need to [add salt] because manufacturers have already added salt for you — and too much, in fact." This excess sodium can lead to persistent thirst.

Frequent Headaches

If you're experiencing more headaches than usual, your diet might be to blame. West Tennessee Healthcare reports, "Around 5% of people with migraines may develop a headache shortly after consuming processed meat products." These "hot dog headaches" are thought to be caused by nitrites, common preservatives in processed meats.

Persistent Bloating

Feeling bloated more often than not? Stacy Loudon, ACSM-CPT, explains, "Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy."

Skin Problems

Your diet could be affecting your skin. The American Academy of Dermatology notes, "If you're like most Americans, you consume plenty of high-glycemic foods and beverages. These foods and beverages raise your blood sugar quickly." This rapid rise in blood sugar can lead to skin issues.

High Blood Sugar

Processed foods can significantly impact your blood sugar levels. Harvard Health reports, "The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet." This increased risk persists even after accounting for other known risk factors.

Constant Fatigue

If you're always tired despite getting enough sleep, your diet might be the issue. Samantha Cassetty, RD, tells TODAY, "If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it's possible your eating habits are contributing to low energy levels. Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue."

Poor Sleep Quality

Your diet can affect your sleep more than you might think. Harvard Health reports, "Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep)." This crucial sleep stage is when your body repairs and regenerates tissues.

Constant Hunger

If you find yourself always hungry, ultra-processed foods might be to blame. Dr. Amy Shahtells CNBC, "Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them. This means they've been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits."

In conclusion, while Melanie's journey from food addiction to vibrant health through whole foods is inspiring, it's important to be aware of how processed foods might be affecting your own health. By recognizing these warning signs, you can take the first step towards a healthier diet and potentially experience the same transformative benefits that Melanie did. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
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.

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

Canned red kidney beans in just opened tin can. Non-perishable food

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

Tin can of sprats, sardines. Top view, fish

Shutterstock

Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

Whole grain cereal in a bow on a blue backgroundShutterstock

Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Young sad woman wear white clothes hold eat burger show hand stop gesture say "no."
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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.

Processed meats are a staple of the standard American diet—and experts are warning about the health consequences. “Processed meat is any meat that has been preserved by salting or smoking,” clinical dietitian Debra Ruzensky tells MD Anderson Cancer Center. “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.” So why is processed meat damaging to our health, and what happens when you stop eating it? Here’s what the experts have to say.


Your Sodium Intake Decreases

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Not eating processed meats will mean less sodium in your diet. “Processed meats are any meats transformed by salting, curing, smoking or adding chemical preservatives,” says UCLA Health. “That transformation often leaves processed meat with a high concentration of salt, in addition to the saturated fat many types of meat already contain. The added salt can quickly add up, increasing blood pressure, weight, and the risk of heart disease – three common causes of CVD.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Reduced Risk of Stomach Cancer

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

Cutting down on processed meats lowers your chance of getting stomach cancer, experts say. “Research shows that eating processed meats like bacon and cold cuts can increase your chances for stomach and colorectal cancer,” employee wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center.

Lower Risk of Colorectal Cancer

Asian woman lying sick in hospital.Shutterstock

When you stop eating processed meats, you lower your risk of colorectal cancer. “The World Health Organization defines processed meat as carcinogenic to humans,” nutritional epidemiologist Dr Keren Papier tells The Guardian. “Eating an extra 50 grams of processed meat a day – about two slices of ham – could increase the risk of colorectal cancer by 18%.”

Lower Risk of Type 2 Diabetes

Measuring blood sugar with a blood glucose meterShutterstock

Processed meat is linked to type 2 diabetes, researchers say. “Every additional daily serving of processed red meat was associated with a 46% greater risk of developing type 2 diabetes, and every additional daily serving of unprocessed red meat was associated with a 24% greater risk,” according to the Harvard T.H. Chan School of Public Health.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

Lower Haem Iron Intake

big group of meat, bread and vegetablesShutterstock

Researchers think the haem iron content of processed meats is part of what makes it so dangerous. “Several potential mechanisms have been proposed to explain the link between processed meat and cancer,” says Papier. “One of these is its high haem iron content, which may promote the formation of potentially carcinogenic N-nitroso compounds.”

Less Inflammation

Women show hands pain, numbness, tingling (pins and needles), muscle weakness affected. Signs of neuropathy, stroke, paresthesia, vaccination or Vaccine side effect disease Guillain Barre syndrome,etcShutterstock

Processed meats cause inflammation, experts say. “All processed foods can cause inflammation,” says UChicagoMedicine. “They can alter the bacteria that live in our gut, and that alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.”

Improved Gut Bacteria

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Eliminating processed meats can improve your gut bacteria. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.”

Nitrates and Health

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

One of the major red flags with processed meats is the use of nitrates. “There is some evidence that the way the meat is processed may have health implications,” says Papier. “For instance, curing meat with sodium nitrites, which gives some processed meats their recognizable color, can increase the formation of N-nitroso compounds that may have carcinogenic potential.”

Weight Loss

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Studies show that processed foods are linked to weight gain. "If we can figure out what it is about ultra-processed foods that drive people to overeat and gain excess weight, then we can at least then target which ones to avoid," says researcher Kevin Hall.

Less Bloating

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Processed foods may cause bloating. “Processed foods, such as hotdogs and chips, also can create bloating,” according to Orlando Health. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy.”

Is Any Bacon Safe?

Fried bacon slices, closeupShutterstock

“I’ve got a lot of bacon-loving friends who ask me this all the time!” Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society, tells NBC News. “Unfortunately, this is another big question mark. It isn’t known whether there is a safe level of consumption for processed meat — or for unprocessed red meat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

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Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

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"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

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The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

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"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

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"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

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"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

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Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

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"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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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.

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

Don’t Start Big

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

Walking After Meals

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

Walking In the Morning

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

Long Walk After Dinner

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

Smaller Waist

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

Using Technology

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

10,000 Steps a Day

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

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

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I Lost 30 Pounds While Eating These High-Protein Foods
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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.

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

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

Try Eating More Vegetables, Expert Says

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

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

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20 Things to Avoid While on Ozempic
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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.

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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