Skip to content
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.

The 3 Foods You Should Eat Everyday To Lose Weight and Lower Blood Sugar

“If your gut isn’t healthy, you’re not healthy,” Dr. Hyman says.

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.

NEW YORK, NY - NOVEMBER 29: Author Dr. Mark Hyman speaks on stage during Food Myths vs Food Facts with Dr. Mark Hyman & Anahad O'Connor held at ABC Home & Carpet on November 29, 2016 in New York City. (Photo by Brent N. Clarke/Getty Images for The Earth Diet)
Getty Images
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.

Mark Hyman, MD, aka the “blood sugar doctor,” knows how much of an impact diet has on weight loss and gut health. By eating very specific gut-friendly foods, you can positively impact many aspects of health and wellness, including fighting obesity and chronic diseases. “I've learned to include some core foods into my diet on a regular basis, which I know are both probiotic foods and prebiotic foods, as well as fermented foods,” Dr. Hyman says. Here are three foods he recommends for weight loss, metabolism, and lower blood sugar.


Resistant Starch Foods

Plantains, green bananas, lentils, and Jerusalem artichokes are all examples of foods high in resistant starch that create a better gut environment. “Resistant starch means that rather than being absorbed by the body, it's not absorbed,” Dr. Hyman says. “So if it can't be absorbed and you can't use it as calories or fuel, what happens is it's eaten by the bugs in your gut. Now if it's the right kind of starch, it actually starts to fertilize the good bugs.” Dr. Hyman goes on to say this positively impacts metabolism and obesity.

High-Fiber Diet

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

Dr. Hyman enjoys a high-fiber, gut-friendly diet. “Tons of raw veggies and salads, cooked veggies. The other night, I had duck breast with shitake mushrooms, which are also high in compounds such as polysaccharides, which are helpful for immune function. I had steamed artichokes, which have prebiotic fibers, folate, and detoxification compounds. I had Japanese sweet potato and stir-fried asparagus, which is also a prebiotic food.

Fermented Foods

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Dr. Hyman always includes fermented foods in his diet. “I have miso, I have kimchi, I have sauerkraut, I like pickles, those are probiotic foods. I’ll make sure I eat the prebiotic foods with polyphenols. I tend to eat a lot of colorful fruits and vegetables.

RELATED:20 Superfoods for People Over 50

Good Fats

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Dr. Hyman emphasizes the importance of eating healthy fats and avoiding refined oils. “Avocados are great, nuts and seeds are great, extra virgin olive oil is great—I tend to stick to those fats.”

Protein Portions

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Hyman recommends eating a palm-sized portion of protein, whatever your age. “That can be plant proteins, but with plant proteins, you typically need to eat a lot more to get the same grams of protein.” Plant-based foods such as seitan are very high in protein.

Eat Your Shirataki Noodles

Bowl of shirataki noodlesShutterstock

Dr. Hyman recommends noodles as a perfect prebiotic food. “Not just any noodles, but a special kind of noodles called shirataki noodles. These are Japanese noodles made from konjac root. It’s a prebiotic food but also has tremendous power to slowly absorb glucose and fatty acids and other things that actually drive weight gain and obesity. You can enjoy them because they have no calories and no carbohydrates. It’s just fiber.”

RELATED: I Lost 134 Pounds After Saying Goodbye to These 6 Habits

The Joys of Jicama

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweetShutterstock

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweet. Dr. Hyman loves putting sliced jicama in his salads. “Jicama is a great prebiotic,” he says. “You peel it and cut it into thin little matchstick slices… it’s crunchy, it’s got a nice taste to it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

NEW YORK, NY - NOVEMBER 29: Author Dr. Mark Hyman speaks on stage during Food Myths vs Food Facts with Dr. Mark Hyman & Anahad O'Connor held at ABC Home & Carpet on November 29, 2016 in New York City. (Photo by Brent N. Clarke/Getty Images for The Earth Diet)
Getty Images
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.

Mark Hyman, MD, aka the “blood sugar doctor,” knows how much of an impact diet has on weight loss and gut health. By eating very specific gut-friendly foods, you can positively impact many aspects of health and wellness, including fighting obesity and chronic diseases. “I've learned to include some core foods into my diet on a regular basis, which I know are both probiotic foods and prebiotic foods, as well as fermented foods,” Dr. Hyman says. Here are three foods he recommends for weight loss, metabolism, and lower blood sugar.


Resistant Starch Foods

Plantains, green bananas, lentils, and Jerusalem artichokes are all examples of foods high in resistant starch that create a better gut environment. “Resistant starch means that rather than being absorbed by the body, it's not absorbed,” Dr. Hyman says. “So if it can't be absorbed and you can't use it as calories or fuel, what happens is it's eaten by the bugs in your gut. Now if it's the right kind of starch, it actually starts to fertilize the good bugs.” Dr. Hyman goes on to say this positively impacts metabolism and obesity.

High-Fiber Diet

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

Dr. Hyman enjoys a high-fiber, gut-friendly diet. “Tons of raw veggies and salads, cooked veggies. The other night, I had duck breast with shitake mushrooms, which are also high in compounds such as polysaccharides, which are helpful for immune function. I had steamed artichokes, which have prebiotic fibers, folate, and detoxification compounds. I had Japanese sweet potato and stir-fried asparagus, which is also a prebiotic food.

Fermented Foods

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Dr. Hyman always includes fermented foods in his diet. “I have miso, I have kimchi, I have sauerkraut, I like pickles, those are probiotic foods. I’ll make sure I eat the prebiotic foods with polyphenols. I tend to eat a lot of colorful fruits and vegetables.

RELATED:20 Superfoods for People Over 50

Good Fats

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Dr. Hyman emphasizes the importance of eating healthy fats and avoiding refined oils. “Avocados are great, nuts and seeds are great, extra virgin olive oil is great—I tend to stick to those fats.”

Protein Portions

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

Dr. Hyman recommends eating a palm-sized portion of protein, whatever your age. “That can be plant proteins, but with plant proteins, you typically need to eat a lot more to get the same grams of protein.” Plant-based foods such as seitan are very high in protein.

Eat Your Shirataki Noodles

Bowl of shirataki noodlesShutterstock

Dr. Hyman recommends noodles as a perfect prebiotic food. “Not just any noodles, but a special kind of noodles called shirataki noodles. These are Japanese noodles made from konjac root. It’s a prebiotic food but also has tremendous power to slowly absorb glucose and fatty acids and other things that actually drive weight gain and obesity. You can enjoy them because they have no calories and no carbohydrates. It’s just fiber.”

RELATED: I Lost 134 Pounds After Saying Goodbye to These 6 Habits

The Joys of Jicama

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweetShutterstock

Fresh jicama or yam bean holding by hand. Jicama can be eaten raw or cooked, The taste are crisp, juicy, moist, and slightly sweet. Dr. Hyman loves putting sliced jicama in his salads. “Jicama is a great prebiotic,” he says. “You peel it and cut it into thin little matchstick slices… it’s crunchy, it’s got a nice taste to it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Closeup,On,Young,Woman,Holding,Grape,In,Mouth
Shutterstock
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.

Type 2 diabetes is one of the fastest-growing health concerns worldwide, but the good news is that it’s largely preventable. By making a few simple dietary changes, you can reverse your risk of developing this serious condition. Research shows that certain foods and nutrients can help regulate blood sugar, reduce insulin resistance, and prevent the buildup of belly fat, a major contributor to diabetes. In Zero Belly Diet, these proven strategies target the root causes of diabetes and help you take control of your health without drastic measures. Here are 11 simple but powerful dietary changes that can lower your risk of diabetes and keep your blood sugar in check.


Eat More Fiber-Rich Foods

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Fiber slows down the digestion of carbohydrates, preventing blood sugar spikes. Foods like beans, oats, and whole grains help keep your blood sugar stable, reducing your risk of insulin resistance.

Choose Whole Fruits Over Juice

close-up of pink grapes adorned with water droplets showcases vibrant color and juicy texture. Soft lighting casts gentle shadows for a photorealistic feel.Shutterstock

Whole fruits, especially berries, apples, and grapes, are packed with fiber and antioxidants that support blood sugar control. Studies show that swapping fruit juice for whole fruits can lower diabetes risk by 23%.

RELATED:10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Add Omega-3s to Your Diet

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, help reduce inflammation and improve insulin sensitivity. Consuming more omega-3s can lower your diabetes risk by up to 33%.

Limit Refined Carbs

traditional spaghetti bolognese pasta in a potShutterstock

Refined carbs, such as white bread and pasta, can spike blood sugar and lead to insulin resistance. Opt for whole grains like quinoa and brown rice to help regulate blood sugar and protect against diabetes.

Incorporate Healthy Fats

choosing olive oil, sauce, vinegar at the grocery storeShutterstock

Healthy fats from sources like avocados, nuts, and olive oil help balance blood sugar levels and prevent fat accumulation around the organs, which is linked to diabetes. These fats also keep you full, preventing overeating.

Eat More Plant-Based Proteins

soy cheese tofu diced on a cutting board, basil closeupShutterstock

Beans, lentils, and tofu are excellent sources of plant-based protein that help regulate blood sugar and reduce fat storage. Including more plant proteins in your diet can improve your overall health and lower diabetes risk.

RELATED:I Dropped 100 Pounds as a Dietitian and These Are 5 Surprising Things I Learned

Add Cinnamon to Your Meals

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

Cinnamon has been shown to stabilize blood sugar and improve insulin sensitivity. Adding cinnamon to your diet can reduce blood sugar levels and help prevent diabetes-related complications.

Drink Green Tea

Hand that pours chinese green tea from glass kettle to smal cupShutterstock

Green tea contains powerful antioxidants called catechins, which help improve insulin sensitivity and promote fat burning. Drinking green tea regularly has been linked to a lower risk of developing diabetes.

Cut Back on Red Meat

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Studies show that reducing red meat intake can lower your diabetes risk by nearly 50%. Swap red meat for lean proteins like chicken, fish, or plant-based alternatives to protect your health.

Snack on Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Nuts are high in fiber, healthy fats, and protein, which help regulate blood sugar and keep you full between meals. Snacking on nuts regularly can reduce the risk of diabetes and improve overall metabolic health.

RELATED:The Top Foods Proven to Flatten Your Belly

Stay Hydrated

Shapely young woman in black sport bra relaxing and sipping water from bottle in studio in daylight with closed eyesShutterstock

Drinking plenty of water throughout the day helps flush out excess sugars from your bloodstream and prevents dehydration, which can lead to high blood sugar. Aim to stay well-hydrated to support healthy blood sugar levels.

By incorporating these simple dietary changes into your routine, you can significantly reduce your risk of diabetes and improve your long-term health. Each change is easy to adopt and can make a big difference in managing blood sugar and preventing diabetes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cheerful female nutrition adviser with green apple and tape measure smiling at camera, standing at clinic office, free space. Weight loss specialist promoting healthy eating habits
I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
Shutterstock
Expert-Recommended

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

Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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

The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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

Lentils

Heap of raw lentils, closeupShutterstock

Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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

Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jar​8. Nuts and SeedsShutterstock

Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Have you ever felt guilty about eating carbs while trying to lose weight? You're not alone. Many of us have been conditioned to fear carbohydrates, but Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, is here to set the record straight. "If you're someone who's on a weight loss journey and wants to eat carbs guilt-free and understand what they are doing in your body, make sure you watch this video all the way to the end," Roots advises. She explains that not all carbs are created equal, and some can actually aid in your weight loss journey. Read on to discover seven complex carbs in your diet to help you lose weight.


New Study Finds Healthy Carbs Aid in Weight Loss

While low or zero-carb diets have been a mainstream weight loss trend, recent research suggests that eating more of the right kind of carbs can actually help with weight loss. A 2023 study published in BMJ states, "increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife." However, the same study found that "an increase in fiber and carbs from better sources was linked to less weight gain."

Myths About Carbs and Weight Gain

This view is echoed by Joanna Soh, a certified Personal Trainer (ACE), Nutrition Coach, and Women's Fitness Specialist (NASM), who says: "We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal."

Understanding Carbohydrates: The Good, The Bad, and The Fiber

In her post, Roots breaks down carbohydrates into three categories: simple carbs, complex carbs, and fiber. "Simple carbs are things like white bread, donuts, cheeseburgers, french fries, and other highly processed and refined foods with lots of added sugar," Roots explains. These cause rapid spikes in blood sugar, leading to crashes and cravings. On the other hand, complex carbs, or "good carbs," are typically unprocessed or minimally processed foods that provide sustained energy and essential nutrients.

Smart Carbs

Soh refers to these beneficial carbohydrates as "smart carbs," defining them as follows: "They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined."

The Role of Carbs in Weight Loss

Contrary to popular belief, carbohydrates can be beneficial for weight loss. "Carbohydrates are the main fuel source for the body," Roots states. "Carbohydrates are stored in your muscle as glucose and provide the body with energy to not only go through your daily functions but also to crush your workouts." When chosen wisely, they can keep you feeling full and satisfied, making it easier to maintain a calorie deficit necessary for weight loss.

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

Key to Energy and Weight Loss

Soh emphasizes the importance of carbs even for those on low-carb diets: "Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs."

Roots recommends incorporating these seven complex carbs into your diet to support weight loss and overall health:

Oats: Your Fiber-Rich Breakfast Staple

"Oats are loaded with fiber and they're a great source of antioxidants, vitamins, and minerals," Roots explains. Whether it's rolled oats or steel-cut oats, you can add them to smoothies, eat them for breakfast, or use them in healthier recipes for protein bars and pancakes.

Soh adds: "Start your morning with oats. It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged."

Whole Grain Breads and Pasta: The Smarter Carb Choice

Roots emphasizes the importance of choosing whole grain options: "You want to make sure when you're choosing a bread or choosing a pasta that the main source is coming from whole grains, just means it's less processed, healthier, higher in fiber, and higher in vitamins and minerals."

RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By

Sweet Potatoes: The Nutrient-Packed Powerhouse

"Sweet potatoes are high in fiber and, again, loaded with vitamins and minerals, and they're loaded with antioxidants as well," Roots states. While she prefers sweet potatoes, she notes that white and red potatoes are also great carb options.

Soh adds an interesting fact: "Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A."

Brown Rice: The Low Glycemic Index Option

Roots recommends brown rice because it's "loaded with vitamins and minerals and of course lots of fiber and lower on the glycemic index, meaning it doesn't spike your blood sugar as quickly as some other refined carbs."

Quinoa: The Protein-Rich Grain Alternative

"Quinoa is loaded with vitamins and minerals, antioxidants, but it's also got a little bit more protein than brown rice," Roots explains. "In one cup of quinoa, you're going to get about eight grams of protein and about 39 grams of carbs for only 200 calories."

Soh elaborates on the benefits of quinoa: "It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss."

This is supported by studies reported by the Cleveland Clinic: "Quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium."

RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By

Black Beans: The Fiber and Protein Combo

Roots praises black beans for their nutritional profile: "Half a cup of black beans is only about a hundred calories, but you're getting about eight grams of protein and about 20 grams of carbs and about seven grams of fiber."

"Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber," adds Soh.

Cruciferous Vegetables: The Low-Calorie, High-Nutrient Option

"Cruciferous vegetables, what are they? Broccoli, cauliflower, kale, spinach, Brussels sprouts, and cabbage," Roots lists. She highlights their benefits: "They are low in calories, but super high in fiber. So for example, one whole cup of broccoli is only about 50 calories, but you're going to get about four grams of protein, but 11 grams of carbs and four grams of fiber."

The Importance of Sustainability

Roots stresses the importance of finding an eating plan you can stick to long-term. "Whatever you are doing to lose that weight, you are going to have to keep doing to keep it off," she points out. By including a variety of complex carbs in your diet, you're more likely to maintain a balanced and sustainable approach to weight loss.

"Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," says Soh.

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Listen to Your Body

Ultimately, Roots encourages individuals to pay attention to how different foods make them feel. "Learn more about proteins and carbs and fats, what they do when they come into your body, and how you feel when you're eating these foods," she advises. This self-awareness can help you make informed choices that support both your weight loss goals and overall well-being. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response.


Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

If you want to cut out sugar- heres how #sugar #sugaraddict #nosugar #cravings

“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says.

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues.

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

You Need to Drink Lots of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.”

She Suggests Eating These 12 Foods

,Kale,Cabbage,leafy,greensShutterstock

She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says.

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”

Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out”

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”

💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference.

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

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

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

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

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

What Are Weight Loss Injections?

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

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

How These Medications Work

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

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

Consider Potential Side Effects

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

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

Shutterstock

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

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

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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

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

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

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

Ground Venison: Lean Red Meat Alternative

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

Shutterstock

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

Last Word

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

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

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

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

Birria

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

Chicken Tinga

Chicken Tinga

Instacart

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

Beef Kabobs

Costco Beef Kabobs

Instacart

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

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

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

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

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

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

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

Caesar Salad

Caesar Salad

Instacart

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

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

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

Egg Bites

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

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

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