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Top 15 Foods You Should Eat Every Day to Protect Your Liver

Discover the top foods to boost liver health and detoxify your body.

Alek Korab
By Alek KorabSep 08, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Young woman wearing glasses while eating fresh carrot. Closeup portrait of a young woman wearing glasses while eating carrot against green background.
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Alek Korab
By Alek KorabSep 08, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Nutrition & Diet

The liver is one of the most important organs in the body, playing a key role in detoxification, metabolism, and nutrient storage. It works tirelessly to filter toxins from the bloodstream, process nutrients, and produce bile to aid in digestion. However, the liver can become overburdened due to poor diet, exposure to environmental pollutants, or excessive consumption of alcohol and processed foods. Over time, this strain can lead to liver damage, inflammation, or even conditions like fatty liver disease, cirrhosis, or liver cancer.

Fortunately, you can take proactive steps to protect your liver and keep it functioning at its best by incorporating certain foods into your diet. These liver-friendly foods help the liver perform its job more efficiently and protect it from damage. They’re packed with antioxidants, vitamins, and minerals that support detoxification, reduce inflammation, and prevent fat buildup in the liver. From leafy greens to healthy fats, the foods on this list will not only benefit your liver but also contribute to overall health and well-being.

Leafy Greens

Farmer close-up holding and picking up green lettuce salad leaves with rootsShutterstock

Leafy greens like spinach, kale, and arugula are high in antioxidants and chlorophyll, which help detoxify the liver. These greens neutralize heavy metals and chemicals, promoting better liver function. “Vitamin K can be important for your liver function to make sure that you have the right materials to make your clotting factors,” liver specialist Christina Lindenmeyer, MD, tells the Cleveland Clinic. “Things like leafy greens and spinach are high in vitamin K and can be a benefit.”

Garlic

Man's hand holds Raw garlic in its husk. Demonstration New harvest of vegetables. Small family business. Selective trick.Shutterstock

Garlic activates liver enzymes that help flush out toxins from your body. It’s also rich in selenium, a mineral known to boost antioxidant action in the liver.

RELATED:20 Superfoods for People Over 50

Avocados

Avocado tree green plant healthy fruit farm. Smart farmer growing plant in eco green farm sustainable quality control. Avocado fruit Farm planting in eco Farmland biotechnology. Fruit organic farmShutterstock

Packed with healthy fats and nutrients, avocados have been shown to reduce liver damage. Their glutathione content helps the liver detoxify harmful substances.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Turmeric is known for its anti-inflammatory properties, and it helps increase bile production, assisting the liver in eliminating toxins. The curcumin in turmeric also reduces oxidative stress on the liver.

Fatty Fish

Fried sardines on Moroccan street restaurant plate with lemon wedges, sauce, and sides. Tasteless and expensive food for tourists, popular local cuisine on Essaouira fish marketShutterstock

Fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce liver inflammation and prevent fat buildup that can lead to liver disease. “Oily fish and its fatty acid intake showed a preventative benefit for NAFLD and metabolic dysfunction-associated fatty liver disease, especially in South Korean women,” says one study.

Beets

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. beetroots are a great source of fiber. portrait close shoots with natural blur background.Shutterstock

Beets contain betaine, which supports liver detoxification and reduces oxidative stress. Beets also help the liver break down fats more efficiently.

Walnuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

Walnuts are high in omega-3 fatty acids and glutathione, which help the liver cleanse itself from ammonia and detoxify fat-soluble waste products. “Nuts are also very high in protein,” adds Dr. Lindenmeyer to the Cleveland Clinic. “If you have advanced liver disease or are struggling with muscle loss related to your liver problems, it can be helpful to eat a gram of protein (or more) for each kilogram of your body weight each day.” protein daily.

RELATED:I Lost 40 Pounds in 4 Months Without Exercise Using Unusual but Effective Tricks

Green Tea

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Green tea is rich in catechins, a type of antioxidant that supports liver function. Studies have shown that regular consumption of green tea can reduce liver fat and inflammation.

Grapefruit

Grapefruit Ruby of Siam,Siam ruby ​​grapefruit, tabtimsiam pomelo, red pomelo, in white plate on white table background, , close up foodShutterstock

Grapefruit is packed with antioxidants like naringenin and naringin, which help protect the liver from injury by reducing inflammation and promoting liver cell repair.

Apples

red apple lies in a man's hand. Seasonal apple picking. Apple grows on a tree. Ripe, juicy, red . Red apple in green foliage. Apples grow in the garden. Plantations of trees with applesShutterstock

The high pectin content in apples helps bind toxins and supports liver detoxification. Apples also help regulate cholesterol levels, reducing liver strain.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

Cruciferous vegetables like broccoli enhance liver detox enzymes and improve the body’s ability to eliminate carcinogens and other harmful toxins.

Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Extra virgin olive oil provides healthy fats that help the liver process toxins. It reduces fat accumulation and improves insulin sensitivity, which helps protect the liver. “A Mediterranean diet is a popular example of a healthy, balanced diet. It has a focus on foods that come from plants and is low in meat and dairy products. For example using olive and other plant oils instead of butter. It also includes plenty of vegetables, fruits, nuts and fish,” says the British Liver Trust.

Lemons

Bunches of fresh yellow ripe lemons on lemon tree branches in Italian gardenShutterstock

Lemons are high in vitamin C and help the liver produce more enzymes to aid in digestion and detoxification. Drinking lemon water can improve liver health over time.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Berries

Assortment of fresh ripe berries as background, top viewShutterstock

Berries like blueberries, raspberries, and strawberries are rich in polyphenols and antioxidants, which protect the liver from oxidative stress and inflammation. “Antioxidants are compounds that protect and reduce the effects of inflammation on the liver,” says Dr. Lindenmeyer to the Cleveland Clinic. “There’s a lot of anti-inflammatory antioxidants in fruits like blueberries.”

Carrots

Bunch of carrots in basket. Fresh carrots bunch. Fresh organic carrots.Shutterstock

Carrots are rich in beta-carotene, which the liver converts into vitamin A. This nutrient is essential for reducing liver inflammation and promoting overall liver health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Top 15 Foods You Should Eat Every Day to Protect Your Liver

Young woman wearing glasses while eating fresh carrot. Closeup portrait of a young woman wearing glasses while eating carrot against green background.
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Alek Korab
By Alek KorabSep 08, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

The liver is one of the most important organs in the body, playing a key role in detoxification, metabolism, and nutrient storage. It works tirelessly to filter toxins from the bloodstream, process nutrients, and produce bile to aid in digestion. However, the liver can become overburdened due to poor diet, exposure to environmental pollutants, or excessive consumption of alcohol and processed foods. Over time, this strain can lead to liver damage, inflammation, or even conditions like fatty liver disease, cirrhosis, or liver cancer.

Fortunately, you can take proactive steps to protect your liver and keep it functioning at its best by incorporating certain foods into your diet. These liver-friendly foods help the liver perform its job more efficiently and protect it from damage. They’re packed with antioxidants, vitamins, and minerals that support detoxification, reduce inflammation, and prevent fat buildup in the liver. From leafy greens to healthy fats, the foods on this list will not only benefit your liver but also contribute to overall health and well-being.

Leafy Greens

Farmer close-up holding and picking up green lettuce salad leaves with rootsShutterstock

Leafy greens like spinach, kale, and arugula are high in antioxidants and chlorophyll, which help detoxify the liver. These greens neutralize heavy metals and chemicals, promoting better liver function. “Vitamin K can be important for your liver function to make sure that you have the right materials to make your clotting factors,” liver specialist Christina Lindenmeyer, MD, tells the Cleveland Clinic. “Things like leafy greens and spinach are high in vitamin K and can be a benefit.”

Garlic

Man's hand holds Raw garlic in its husk. Demonstration New harvest of vegetables. Small family business. Selective trick.Shutterstock

Garlic activates liver enzymes that help flush out toxins from your body. It’s also rich in selenium, a mineral known to boost antioxidant action in the liver.

RELATED:20 Superfoods for People Over 50

Avocados

Avocado tree green plant healthy fruit farm. Smart farmer growing plant in eco green farm sustainable quality control. Avocado fruit Farm planting in eco Farmland biotechnology. Fruit organic farmShutterstock

Packed with healthy fats and nutrients, avocados have been shown to reduce liver damage. Their glutathione content helps the liver detoxify harmful substances.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Turmeric is known for its anti-inflammatory properties, and it helps increase bile production, assisting the liver in eliminating toxins. The curcumin in turmeric also reduces oxidative stress on the liver.

Fatty Fish

Fried sardines on Moroccan street restaurant plate with lemon wedges, sauce, and sides. Tasteless and expensive food for tourists, popular local cuisine on Essaouira fish marketShutterstock

Fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce liver inflammation and prevent fat buildup that can lead to liver disease. “Oily fish and its fatty acid intake showed a preventative benefit for NAFLD and metabolic dysfunction-associated fatty liver disease, especially in South Korean women,” says one study.

Beets

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. beetroots are a great source of fiber. portrait close shoots with natural blur background.Shutterstock

Beets contain betaine, which supports liver detoxification and reduces oxidative stress. Beets also help the liver break down fats more efficiently.

Walnuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

Walnuts are high in omega-3 fatty acids and glutathione, which help the liver cleanse itself from ammonia and detoxify fat-soluble waste products. “Nuts are also very high in protein,” adds Dr. Lindenmeyer to the Cleveland Clinic. “If you have advanced liver disease or are struggling with muscle loss related to your liver problems, it can be helpful to eat a gram of protein (or more) for each kilogram of your body weight each day.” protein daily.

RELATED:I Lost 40 Pounds in 4 Months Without Exercise Using Unusual but Effective Tricks

Green Tea

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Green tea is rich in catechins, a type of antioxidant that supports liver function. Studies have shown that regular consumption of green tea can reduce liver fat and inflammation.

Grapefruit

Grapefruit Ruby of Siam,Siam ruby ​​grapefruit, tabtimsiam pomelo, red pomelo, in white plate on white table background, , close up foodShutterstock

Grapefruit is packed with antioxidants like naringenin and naringin, which help protect the liver from injury by reducing inflammation and promoting liver cell repair.

Apples

red apple lies in a man's hand. Seasonal apple picking. Apple grows on a tree. Ripe, juicy, red . Red apple in green foliage. Apples grow in the garden. Plantations of trees with applesShutterstock

The high pectin content in apples helps bind toxins and supports liver detoxification. Apples also help regulate cholesterol levels, reducing liver strain.

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

Cruciferous vegetables like broccoli enhance liver detox enzymes and improve the body’s ability to eliminate carcinogens and other harmful toxins.

Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Extra virgin olive oil provides healthy fats that help the liver process toxins. It reduces fat accumulation and improves insulin sensitivity, which helps protect the liver. “A Mediterranean diet is a popular example of a healthy, balanced diet. It has a focus on foods that come from plants and is low in meat and dairy products. For example using olive and other plant oils instead of butter. It also includes plenty of vegetables, fruits, nuts and fish,” says the British Liver Trust.

Lemons

Bunches of fresh yellow ripe lemons on lemon tree branches in Italian gardenShutterstock

Lemons are high in vitamin C and help the liver produce more enzymes to aid in digestion and detoxification. Drinking lemon water can improve liver health over time.

RELATED:I Lost 45 Pounds and Transformed My Dad Bod by Walking More and Lifting

Berries

Assortment of fresh ripe berries as background, top viewShutterstock

Berries like blueberries, raspberries, and strawberries are rich in polyphenols and antioxidants, which protect the liver from oxidative stress and inflammation. “Antioxidants are compounds that protect and reduce the effects of inflammation on the liver,” says Dr. Lindenmeyer to the Cleveland Clinic. “There’s a lot of anti-inflammatory antioxidants in fruits like blueberries.”

Carrots

Bunch of carrots in basket. Fresh carrots bunch. Fresh organic carrots.Shutterstock

Carrots are rich in beta-carotene, which the liver converts into vitamin A. This nutrient is essential for reducing liver inflammation and promoting overall liver health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Top 5 Foods to Lose Belly Fat

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Leah Groth
By Leah GrothSep 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

Do you want to eat yummy food and still lose weight? If so, there are a handful of tasty eats that can help you achieve your goals. Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she reveals her favorite weight loss foods. “Are you struggling to lose belly fat? If so, you’re not alone. Many people find it difficult to lose weight in general, but belly fat can be especially stubborn,” she writes in the caption of the YouTube video. “The good news is that there are certain foods that can help you lose weight and get rid of belly fat. In this video, we’ll share with you 5 top foods to lose belly fat and get rid of belly fat for good.”

These Foods Are Backed By Science

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

“Are you concerned about your belly fat? Well, here are the top five foods to help you lose that belly fat, as found in the science,” she says at the start of the clip.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

1. Green Tea

Japanese green teaShutterstock

Number one? Green tea. “Green tea, along with its naturally occurring caffeine and just the right amount, helps to target that belly fat,” she says.

Green Tea Offers Lots of Other Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Green tea offers more health benefits than just weight loss. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

2. Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two is eggs. “Eggs contain choline, especially in the yolk, which, when you're low in choline, you actually tend to make more visceral fat around your organs, which is very dangerous for your overall health,” she says.

Eat the Whole Egg

Poached eggsShutterstock

She recommends eating the whole egg, including the yolk. According to the USDA, one large egg boasts 6 grams of protein, almost 5 grams of fat, and about 72 calories.

3. Fish and Seafood

Top view of salmon fillet display for selling in wet marketShutterstock

Number three is fish and seafood. This is due to their “really important” contribution of electrolytes, “helping your metabolism and your mitochondrial health,” she says.

4. Olive and Avocado Oil

Organic olive oil pouring from carafe into glass bowlShutterstock

Number four? “Olive oil and other healthy fats like avocado oil as well,” she says. One 2020 study found that drinking olive oil daily reduced body weight, waist circumference, and inflammatory factors over a two-month time period.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

5. Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

And number five is her “favorite,” she confessed: Dark chocolate. “Make sure that it's at least 70% and above because its antioxidants have an anti-obesity and an anti-diabetic effect,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Top 17 Superfoods You Should Eat Every Day to Protect Your Heart

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Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

A heart-healthy diet doesn’t have to be boring or repetitive—many of the most nutritious choices are also delicious. “The foods you eat directly impact your cardiovascular health,” says UCSF Health. “Improving your diet can help you manage current health conditions, such as high cholesterol, blood pressure and blood sugar, and can also help prevent future health problems.” Here are 17 superfoods that are good for your heart, your weight, and your overall health.

1. Leafy Greens

,Kale,Cabbage,leafy,greensShutterstock

“Leafy greens such as kale, spinach, and bok choy are packed with vitamins, minerals, and antioxidants, which can help lower blood pressure and reduce the risk of heart disease,” according to Harvard Health. “Leafy greens are rich in nitrates, which help to relax and widen blood vessels. Research has found that people who ate the most nitrate-rich vegetables (especially leafy greens) lowered their risk of cardiovascular disease by 12% to 26%.”

2. Whole Grains

cooking and home concept - close up of female emptying jar with quinoaShutterstock

“My favorite grains to eat are quick oats and quinoa,” says dietitian Margie Junker via UC Davis Health. “Both are whole grain and easy to cook. I stay away from foods containing processed white flour because there are fewer nutrients and no fiber.”

3. Salmon and Tuna

Fillet of Salmon.Shutterstock

“These fish are high in omega-3s–healthy fats that can lower your blood pressure and reduce your risk of heart rhythm disorders,” says Iowa Healthcare. “If you’re a vegetarian, try tofu as an alternative.”

4. Healthy Fats

Avocado on rustic wooden table. Raw Fruits healthy green food concept.Shutterstock

“Different types of fats can impact your health differently—healthy fats can help protect your heart, and unhealthy fats can increase your risk of developing heart disease,” says Heart Foundation. “Choose foods with high amounts of healthy fats such as avocados, olives, nuts and seeds, and use healthy oils for cooking, for example, olive, canola, sunflower, peanut and soybean oil. These foods can help lower your cholesterol.”

5. Black Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Black beans are filled with antioxidants, folate, and magnesium that can help lower your blood pressure,” says Iowa Healthcare. “Don’t forget to rinse canned black beans to remove extra salt.”

6. Figs

Fresh figsShutterstock

“Bursting with healthy phytochemicals and antioxidants, figs also contain heart-healthy minerals like magnesium, potassium, calcium and iron,” Melissa Jewell, RD, tells Orlando Health. “Whether you eat figs dried or fresh, they're a great plant-based food to include in your diet.”

RELATED: 20 Intermittent Fasting Mistakes Preventing You From Losing Weight

7. Berries

Beautiful young woman on a gray background holds a strawberry.Shutterstock

“Berries like strawberries and blueberries are also excellent for heart health, as they are packed with antioxidants, which protect against oxidative stress and inflammation that can contribute to the development of heart disease,” according to Harvard Health. “Studies associate regular, moderate intake of blueberries with reduced risk of cardiovascular disease.”

8. Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

“Consuming dark chocolate in moderation can help boost your heart health and lower your risk of heart disease, stroke, and diabetes,” according to Iowa Healthcare. “Pick a dark chocolate that is at least 70% cocoa to get the benefits.”

9. Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

“Full of fiber, pumpkin also contains potassium and vitamin A,” Jewell says. “You can easily find canned pumpkin (still loaded with nutrients) and pumpkin seeds (filled with high-fiber content). Both are rich in magnesium. For seeds, choose the unsalted kind.”

10. Herbs and Spices

bunch of garden fresh herbs on wooden board from aboveShutterstock

“Many people don’t realize that most of the salt they eat is found in processed and packaged foods such as canned foods, deli meats (like ham and salami), and baked goods,” says the Heart Foundation. “Reading food labels can help you make healthier choices in the supermarket aisle. One of the best ways to reduce the amount of salt you eat is to base your diet on fresh, unprocessed foods like fruit and vegetables. If you want to add extra flavor to your food, try adding herbs and spices.”

RELATED:10 Red Flags That You're Eating Too Much Sodium

11. Plant Protein

mixed nuts in white ceramic bowlShutterstock

“I love to eat a serving of nuts daily. Walnuts and almonds are known for their omega-3 fatty acids,” Junker says. “A quarter cup of nuts makes a great snack. Eating more nuts was associated with a lower risk of heart disease, coronary heart disease, and stroke. Lentils are high in fiber, high in protein, easy to cook, and may cause less gastrointestinal (GI) discomfort than beans. A higher intake of legumes (beans and peas) is linked to lower heart disease risk.”

12. Low-Fat Yogurt

Greek yogurt in a potShutterstock

“Dairy not only helps your bones stay strong but also helps control your blood pressure,” according to Iowa Healthcare. Low-fat options help boost calcium intake and minimize fat.”

13. Oatmeal

Bowl with tasty oatmeal on white wooden tableShutterstock

“Oatmeal is a good source of healthy fiber, healthy fats, and protein,” Cleveland Clinic outpatient dietitian Kate Patton tells AARP. “Soluble fiber is really important for our digestive tract and keeping blood sugar levels stable.”

14. Lean Meat

Grilled chicken thighs.Shutterstock

“There is a direct association between eating red meat and the risk of heart disease and death,” Junker says. “That relationship is even stronger for processed meat such as bacon or hot dogs. Instead of processed meats, I often choose skinless chicken thighs. It’s leaner than most beef, affordable, and has more flavor than chicken breast, which I get tired of.”

15. Beets

Young,Beets,beetroot,superfoodShutterstock

“Beets are composed of dietary nitrate, which acts as a precursor to nitric oxide,” Jewell says. Research shows that nitric oxide can aid in reducing blood pressure.”

RELATED: 20 Effective Techniques to Reduce Your Body Fat

16. Maple Syrup

Flat lay composition with maple syrup and dry leaves on light grey table.Shutterstock

“I love using maple syrup in my coffee and oatmeal. I also sweeten with small amounts of local honey,” Junker says. “I avoid any chemically based sweeteners and processed white sugar. Added sugars are associated with increased risk of type 2 diabetes, coronary heart disease and being overweight. Alternative sweeteners have shown mixed effects on metabolism.”

17. Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

“Studies have shown that grapefruit — loaded with phytochemicals such as flavonoids and vitamins like A and C — can help fight heart disease and stroke,” Jewell says. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Ways to Eat for Abs

Fit woman holding frying pan with omlette looking at camera
Shutterstock
Annette Snyder, MS, RD, CSOWM
By Annette Snyder, MS, RD, CSOWMMay 11, 2024
Annette Snyder, MS, RD, CSOWM
Annette Snyder, MS, RD, CSOWM, is a Certified Registered Dietitian and Certified Specialist in Obesity and Weight Management (CSOWM) at Top Nutrition Coaching, with nearly twenty years of experience.
See Full Bio
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.

What foods support loss of belly fat, or help keep off the weight? Come along with me, and let’s take a look! My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years, now working with Top Nutrition Coaching. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. I currently maintain additional board certification (CSOWM) in weight management through the Commission on Dietetic Registration, the credentialing body for the Academy of Nutrition and Dietetics. I’m passionate about the new things nutrition science is teaching us. My goal is sharing that knowledge in a way that inspires others to get curious about their health. The foods that support intended weight loss share some qualities in common (1-3). They tend to be higher in fiber, contain a decent amount of protein, and fewer inflammatory fats (saturated). Read on for my list of 10 ways to eat for abs.

1. Fruits and Veggies

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This is a no-brainer. A number of scientific studies (4) have suggested links to eating more produce, especially veggies, with lower risk of gaining weight and lower waist circumference. Plus, you know, you get vitamins and minerals. Bonus!

2. Whole Grains

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

These include oats, buckwheat, quinoa, barley and others. While they’re full of gut-friendly fiber, vitamins, minerals, and antioxidants, they also help manage blood sugar. Keeping your blood sugar in check means you deal with fewer mid-afternoon cravings (5) for all things carb. Whole grains have also been associated with appetite control and can affect how the body uses energy (calories) from food (6).

Related: How I Shed 99 Pounds Naturally With These 4 Changes

3. Heart-Healthy Fats

Mackerel,Fish,Grill,foodShutterstock

Heart-healthy fats from fish (like tuna, mackerel, salmon), in addition to calming inflammation in the body, have a role in weight control by promoting lower belly fat and unhealthy triglyceride levels (blood fats) (7). Fish is also a rich protein source, which is important in maintaining muscle mass. Protein has been linked to reduced appetite (8) along with fiber.

4. Nuts and Seeds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Not to be outdone in the nutrient department, nuts and seeds provide boosts of fiber, protein, and healthy fats. Various smaller studies have observed reductions in belly fat and/or waist circumference when consuming almonds (9) or chia (10), for example. There are tons of options—pumpkin seeds, sunflower seeds, walnuts, pistachios, just to name a few—and they’re great for snacking!

5. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green tea has also entered the conversation. It contains the compound EGCG, which has been observed to bump up your calorie burn (11). Various studies have also found loss of belly fat and waist circumference with regular intake of green tea (12). Aside from EGCG, green tea is loaded with antioxidants.

6. Keep Your Gut Happy With Probiotics

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

What about the bacteria in our digestive tract? They play a role, too! More studies in recent years (13) have identified the role of our microbiome in appetite as well as metabolism. At present, we continue to investigate what those microbes are doing that has those effects. Various strains such as Lactobacillus and Bifidobacterium have been looked at (14) more closely for a possible link in weight loss—stay tuned. In the meantime, keep your gut happy with some probiotics from food: kefir, yogurt, kimchi, sauerkraut, and aged cheeses are some great sources.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

7. Hydrate Right

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How about your hydration? Do you drink enough fluid (especially water) on a daily basis? Your body uses water in its day-to-day function to perform tasks like burning calories. It’s kind of like the oil that makes the machine work better. A study on hydration and health in older adults (15) found a strong link between low fluid intake/dehydration and increased occurrences of weight gain, high waist circumference, insulin resistance, diabetes, low HDL (good) cholesterol, high blood pressure, and metabolic syndrome. Drink up!

8. Think About How You Eat, Not Just What You Eat

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Aside from what we eat and drink (or don’t), how we eat can have a big impact. Are you known for finishing your meal well before everyone else at the table? (Do you taste your food?) Take a pause. Slowing down actually lets your body do its thing and send you the message that you have taken in enough fuel (calories). You cruise right on by that point and don’t hear the message when you rush the process—resulting in eating more calories than you actually need.

9. Avoid Added Sugars

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Of course, I’m going there: we tend to eat too much added sugar. Added sugar (vs naturally-occurring sugar in things like fruit or milk) has number of drawbacks. Added sugars don’t add nutrition. Our bodies aren’t set up to process the large quantities we are capable of ingesting, and figuring out what to do with that extra fuel is where we see fat storage start. A large review of the available studies aimed to determine what happens with excess sugar intake (16), and it ain’t pretty. Significant links between sugar intake and higher weight, along with a host of other conditions such as heart disease and depression, have been suggested. Sugar-sweetened drinks are the biggest culprit: soda, fruit drinks, sweet tea, and coffee drinks. (As a coffee lover myself, that last one hits hard.)

Related: What Happens When You Quit Soda, According to a Nutritionist

10. Avoid Alcohol

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Alcohol has been linked to belly fat for quite some time now. Various studies have found links between drinking and increased waist circumference (17), especially if consuming in larger quantities (18). Calories from alcohol are not stored like carbohydrates (19) (glycogen); rather the body stores them as fat. Essentially, alcohol offers calories, just like added sugars, and no nutrition benefit.

11. Final Word From the Expert

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While a number of foods can provide benefits that support weight loss, it’s important to remember that you don’t eat in a vacuum. What do I mean? Eating more almonds while living on fast food isn’t going to do the job. Get your house in order with all of your food and drink choices to see real results. If you enjoyed this article, don’t miss out on 4 Incredible Ways Your Body Changes When Intermittent Fasting.

Cited References

  1. Schutte S, Esser D, Siebelink E, et al. Diverging metabolic effects of 2 energy-restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity. Am J Clin Nutr. 2022;116(1):132-150. doi:10.1093/ajcn/nqac025
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019;11(1):130. Published 2019 Jan 10. doi:10.3390/nu11010130
  3. Paixão C, Dias CM, Jorge R, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003. doi:10.1111/obr.13003
  4. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
  5. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Published 2016 Sep 15. doi:10.3945/an.115.009340
  6. Karl JP, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women [published correction appears in Am J Clin Nutr. 2017 Aug;106(2):708]. Am J Clin Nutr. 2017;105(3):589-599. doi:10.3945/ajcn.116.139683
  7. Karlsson T, Rosendahl-Riise H, Dierkes J, Drevon CA, Tell GS, Nygård O. Associations between fish intake and the metabolic syndrome and its components among middle-aged men and women: the Hordaland Health Study. Food Nutr Res. 2017;61(1):1347479. Published 2017 Jul 13. doi:10.1080/16546628.2017.1347479
  8. Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
  9. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. Published 2015 Jan 5. doi:10.1161/JAHA.114.000993
  10. Tavares Toscano L, Tavares Toscano L, Leite Tavares R, da Oliveira Silva CS, Silva AS. Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutr Hosp. 2014;31(3):1176-1182. Published 2014 Dec 14. doi:10.3305/nh.2015.31.3.8242
  11. Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
  12. Hibi M, Takase H, Iwasaki M, Osaki N, Katsuragi Y. Efficacy of tea catechin-rich beverages to reduce abdominal adiposity and metabolic syndrome risks in obese and overweight subjects: a pooled analysis of 6 human trials. Nutr Res. 2018;55:1-10. doi:10.1016/j.nutres.2018.03.012
  13. Diener C, Qin S, Zhou Y, et al. Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems. 2021;6(5):e0096421. doi:10.1128/mSystems.00964-21
  14. Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
  15. Stookey JD, Kavouras SΑ, Suh H, Lang F. Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients. 2020;12(4):905. Published 2020 Mar 26. doi:10.3390/nu12040905
  16. Huang Y, Chen Z, Chen B, et al. Dietary sugar consumption and health: umbrella review. BMJ. 2023;381:e071609. Published 2023 Apr 5. doi:10.1136/bmj-2022-071609
  17. Ryu M, Kimm H, Jo J, Lee SJ, Jee SH. Association between Alcohol Intake and Abdominal Obesity among the Korean Population. Epidemiol Health. 2010;32:e2010007. Published 2010 May 19. doi:10.4178/epih/e2010007
  18. Zakhari S. Overview: how is alcohol metabolized by the body?. Alcohol Res Health. 2006;29(4):245-254.
Nutrition & Diet

5 Belly-Shrinking Food Choices for 50+

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Ferozan Mast
By Ferozan MastApr 19, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Losing fat in your 50s doesn’t have to be an uphill battle—making just a few sensible (and delicious!) food choices can really help target that pesky, unhealthy belly fat. “We can’t precisely target where we lose every pound of weight, but it’s important to reduce visceral fat,” psychologist and registered dietitian David Creel, PhD, tells the Cleveland Clinic. “By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, and more.” Here are five food choices that can really help encourage a flatter belly and better health overall.

Oily Fish Like Salmon

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Oily fish such as salmon is a great choice for a fat-burning diet. “Salmon is often a top protein pick by dietitians and other health experts,” according to UnityPoint Health. “It’s low in saturated fat and high in omega-3s. It’s also a good source of vitamin B12, potassium and vitamin D. Salmon is versatile and easy to prepare. The higher fat content (compared to flounder) makes it a more satisfying and filling meal.”

Eat More Protein

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Protein helps maintain muscle mass while encouraging fat loss. “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. By including a lean source of protein in your meals you may find that you’re not as hungry, and so eat less," dietitian Maya Aboukhater tells Bupa UK. "Go for foods that are rich in protein and low in fat. These are known as lean sources as some sources of protein can be high in saturated fat."

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

Drink Less Alcohol

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Cutting down on alcohol can really help boost fat-burning. “Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame,” says the Mayo Clinic. “Drinking too much alcohol of any kind can add to the problem. If you drink alcohol, do so only in moderation. For men, that means up to two drinks a day. The less a person drinks, the fewer calories, and the less likely belly fat will build up over time.”

Drink More Green Tea

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Experts say drinking three cups of green tea a day can help with weight loss. “Green tea boosts metabolism when you're resting and specifically targets the release of stored fat,” Lori Shemek, PhD, tells TODAY. Green tea has been found to be a thermogenic food, meaning it causes the body to release more heat and burn more calories while in a resting state. It also prevents the generation of new fat cells and the formation of fatty tissue.”

RELATED: Exactly What a Nutritionist Eats in a Day for Weight Loss

No Late-Night Snacking

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Not eating past a certain time can help with chronic evening-snackers. “Some people find it helpful to have a cutoff time for eating, especially at night,” Dr. Creel tells the Cleveland Clinic. “Some people will stop eating after 6 or 7 p.m. because they know nighttime is when they overconsume and engage in mindless eating.”

💪🔥Body Booster: Eat lean protein at every meal to feel fuller and consume fewer calories. Lean protein sources like chicken, fish, and beans provide hunger-fighting protein without excess fat.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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By Leah SuzanneMay 12, 2025
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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

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

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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