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
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

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.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster