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4 "Foods to Avoid" You Don't Have to Avoid, Says Diet Expert

Processed foods, seed oils, and artificial sweeteners don't need to be avoided entirely, says expert.

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.

Pretty African-American millennial girl reading text while out grocery shopping
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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You've probably seen articles about "foods to avoid" if you're trying to gain muscle or lose weight—including on this website. Some advice is so strict, that these products feel almost banned from any healthy meal plan.


But is that approach too broad and under-researched? "The 'foods to avoid' question is a very nuanced question without the context behind it. As a dietitian, I don't typically advise patients to just avoid foods just because," says Sarah Schlichter, MPH, RDN of Bucket List Tummy. "Offering blanket recommendations of foods to avoid is not helpful for people without considering their budget, access to food, food and cultural preferences, time available for cooking, etc. Therefore, people should avoid foods they don't like, or that they are allergic to. But, in general, nearly all foods can fit in a person's diet/lifestyle, even if it takes some practice and understanding how to make a balanced plate work for them."

With that in mind, we talked to Derek Lipton, MS, RD, CSSD, CSCC, a Registered Dietitian and Sports Nutrition Consultant for Bodybuilding Reviews. He says certain big-name "healthy eating" experts—one in particular—spread misinformation and are fearmongers, but most of what some say isn't backed by science and/or is over-exaggerated. Here are some he says are A-OK in moderation.

Processed Foods Can Be Included in Your Diet Mindfully

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

"Processed foods are often demonized because they are associated with weight gain and poor health. Processed foods tend to be higher in calories, lower in nutrients, and less filling -- so it's easy to over-consume them and gain weight; however, a balanced diet can easily include these if you're mindful of your calories and make sure to focus on mostly whole foods," says Lipton.

Related: Krissy Cela Shares Her Workout For a Chiseled Midsection

Seed Oils Aren't Inherently Dangerous

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

"Seed/refined oils are largely demonized due to observational research and animal studies; however, human trials have shown time and time again that there is actually no inherent harm from these oils and are actually BETTER for you than animal fats (PMID: 33127255, PMID: 33762150, PMID: 30809634, PMID: 30006369). The issue is quantity. Seed oils are much cheaper than olive oil or butter, so they get used more -- especially in fried foods and packaged products. So over time, we've seen a correlation between seed oil intake and obesity + other health problems -- but this is due to excess caloric intake and resulting weight gain, not the inherent nature of the oils themselves (as the aforementioned studies demonstrate)," says Lipton.

High Fructose Corn Syrup is Like Sugar, Dangerous When Abused

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

"The negative image of HFCS is similar to that of seed oils. As HFCS intake increased, so did obesity and related health problems. Once again, it's because HFCS is much cheaper than natural sugar, so companies have been able to use more of it in their products -- resulting in increased calories consumed. In fact, the body cannot tell the difference between sucrose (table sugar) and HFCS -- it's simply just the lower cost of HFCS has enabled higher usage," says Lipton.

Artificial Sweeteners Can Help Reduce Caloric Intake

Equal,Artificial,Sweetener,By,Merisant, sugar, sweetShutterstock

"Artificial sweeteners are another fun one, because people will cite studies showing the link between these and cancer or impaired gut health -- however, these studies were done in RATS. The dose they used in these studies would be equivalent to drinking over 40 cans of diet soda PER DAY. However, no studies in humans have shown any detrimental impact from using artificial sweeteners. In fact, these artificial sweeteners are great way to reduce caloric intake in those that typically like sweetened beverages," says Lipton.

Related: I Lost 40 Pounds By Eating These 8 Foods

Final Word From the Expert

Derek_Liptonnutrition.with.derek/Instagram

"Overall, a lot of demonized foods and fear-mongering comes from misunderstood research or animal studies and is usually blown out of proportion. When looking at human control trials, these foods can all be consumed within moderation and not present any negative on health, as long as you stay within your caloric needs," says Lipton.

💪🔥Body Booster: If you like sweetened drinks, consider switching to artificial sweeteners. It’s an effective way to cut down on calories.

More For You

Pretty African-American millennial girl reading text while out grocery shopping
Shutterstock
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.

You've probably seen articles about "foods to avoid" if you're trying to gain muscle or lose weight—including on this website. Some advice is so strict, that these products feel almost banned from any healthy meal plan.


But is that approach too broad and under-researched? "The 'foods to avoid' question is a very nuanced question without the context behind it. As a dietitian, I don't typically advise patients to just avoid foods just because," says Sarah Schlichter, MPH, RDN of Bucket List Tummy. "Offering blanket recommendations of foods to avoid is not helpful for people without considering their budget, access to food, food and cultural preferences, time available for cooking, etc. Therefore, people should avoid foods they don't like, or that they are allergic to. But, in general, nearly all foods can fit in a person's diet/lifestyle, even if it takes some practice and understanding how to make a balanced plate work for them."

With that in mind, we talked to Derek Lipton, MS, RD, CSSD, CSCC, a Registered Dietitian and Sports Nutrition Consultant for Bodybuilding Reviews. He says certain big-name "healthy eating" experts—one in particular—spread misinformation and are fearmongers, but most of what some say isn't backed by science and/or is over-exaggerated. Here are some he says are A-OK in moderation.

Processed Foods Can Be Included in Your Diet Mindfully

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

"Processed foods are often demonized because they are associated with weight gain and poor health. Processed foods tend to be higher in calories, lower in nutrients, and less filling -- so it's easy to over-consume them and gain weight; however, a balanced diet can easily include these if you're mindful of your calories and make sure to focus on mostly whole foods," says Lipton.

Related: Krissy Cela Shares Her Workout For a Chiseled Midsection

Seed Oils Aren't Inherently Dangerous

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

"Seed/refined oils are largely demonized due to observational research and animal studies; however, human trials have shown time and time again that there is actually no inherent harm from these oils and are actually BETTER for you than animal fats (PMID: 33127255, PMID: 33762150, PMID: 30809634, PMID: 30006369). The issue is quantity. Seed oils are much cheaper than olive oil or butter, so they get used more -- especially in fried foods and packaged products. So over time, we've seen a correlation between seed oil intake and obesity + other health problems -- but this is due to excess caloric intake and resulting weight gain, not the inherent nature of the oils themselves (as the aforementioned studies demonstrate)," says Lipton.

High Fructose Corn Syrup is Like Sugar, Dangerous When Abused

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

"The negative image of HFCS is similar to that of seed oils. As HFCS intake increased, so did obesity and related health problems. Once again, it's because HFCS is much cheaper than natural sugar, so companies have been able to use more of it in their products -- resulting in increased calories consumed. In fact, the body cannot tell the difference between sucrose (table sugar) and HFCS -- it's simply just the lower cost of HFCS has enabled higher usage," says Lipton.

Artificial Sweeteners Can Help Reduce Caloric Intake

Equal,Artificial,Sweetener,By,Merisant, sugar, sweetShutterstock

"Artificial sweeteners are another fun one, because people will cite studies showing the link between these and cancer or impaired gut health -- however, these studies were done in RATS. The dose they used in these studies would be equivalent to drinking over 40 cans of diet soda PER DAY. However, no studies in humans have shown any detrimental impact from using artificial sweeteners. In fact, these artificial sweeteners are great way to reduce caloric intake in those that typically like sweetened beverages," says Lipton.

Related: I Lost 40 Pounds By Eating These 8 Foods

Final Word From the Expert

Derek_Liptonnutrition.with.derek/Instagram

"Overall, a lot of demonized foods and fear-mongering comes from misunderstood research or animal studies and is usually blown out of proportion. When looking at human control trials, these foods can all be consumed within moderation and not present any negative on health, as long as you stay within your caloric needs," says Lipton.

💪🔥Body Booster: If you like sweetened drinks, consider switching to artificial sweeteners. It’s an effective way to cut down on calories.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Lots of people believe that you can crunch your way to a flat belly, but that isn’t the case. Health experts regularly use the phrase,“Abs are made in the kitchen,” for a reason. If you want a tight midsection, you need to change your diet. Zara Kai (@theneptunianbaby) is a diet and weight loss influencer who specializes in helping people transform their body in 30 days using herbs and raw food. In a recent viral video she claims that avoiding certain types of food will get you a slender waistline ASAP.


Zara Claims That Many People Are Wrong About What It Takes to Have Flat Abs

Zara_Kai_theneptunianbaby7neptunianbabyyy/Instagram

“The reason why you don't have a flat tummy is not because you don't go to the gym. It's not because you didn't order your flat tummy tea. It's not because you don't drink apple cider vinegar. It's not because you're not in a calorie deficit,” claims Zara at the start of the clip.

Related: 3 Proven Workouts for Enhanced Bust Firmness

She Says “Inflammatory Foods” Like Pasta and Sugar Are the Culprit

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

“It is because of the foods that you're eating,” she says. “Your diet is inflammatory if you eat pasta, heavy starches, bread, gluten, refined sugar, flour,” she continues. “If you are eating these heavy foods, even processed foods, your stomach is not going to be flat.”

She Also Says to “Stop Eating Every Hour”

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

Timing is also key, she says. “Stop eating every hour. Let your body digest your food. You'll be okay,” she continues. “If you want results, you need to put in the work to get the results, and it's that simple, you guys. It's a simple equation.”

An RDN Says You Don’t Have to Cut These Things Out, But Eat Them in Moderation

Young girl showing sporty belly against the sea on the beachShutterstock

The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her claims. “I have a flat stomach and I eat bread and pasta,” she says. “You don’t have to completely avoid these foods, but you do need to put in the work. I do agree with that.” You can eat gluten, bread, pasta, and even some dessert, “but it is about how MUCH you are eating those things, especially all at one time.”

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

Don’t Eat Too Much in One Sitting

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

You should also “spread your food out and don’t eat too much in one sitting,” Collingwood adds. “You also need to balance what you are eating with exercise so you can build and maintain muscle and burn any excess calories to prevent gaining body fat.”

💪🔥Body Booster: If you dramatically try cutting things out of your diet, like pasta, sugar, or processed foods, you might lose weight faster but you might be more likely to binge than if you exercise moderation.

Just because you are eating “healthy” food, doesn’t mean you are going to lose weight. In fact, some of the most nutrient dense foods can make you pack on the pounds. Jillian Michaels, fitness expert and star of The Biggest Loser, has made a name for herself for being one of the candid health experts on the planet. In a recent viral video she reveals the shocking reason you might not be losing weight. “Can healthy foods make you gain weight? Yes, of course they can. Absolutely, they can. Shocking, I know. I'm gonna explain how, why and what the top offenders are in this video,” she says.


A Lot of People Are Confused Why They Can’t Lose Weight While Eating Healthy

“So a lot of times people will come to me and say, ‘I'm stuck. I can't lose weight. I plateaued’. So I'll say, ‘All right, you know, what are you eating?’ And they go, ‘I'm eating healthy.’ What does that mean? What does eating healthy mean? You're eating healthy foods,” she says.

Foods Have Nutrients

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

She explains that she is going to discuss two different components of food. One is, what makes a food healthy? “Well, in general, we're looking for nutrients, right? So you have micronutrients, which are vitamins and minerals, but you can also be looking at antioxidants, polyphenols, fiber, water, content. There's a host of great stuff. Some foods have probiotics, really good, healthy bacterial strains that benefit us in a myriad of ways that can be considered a healthy food,” she says.

But, Foods Also Have Calories

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

Foods also have calories. “So calories as I've mentioned, are units of energy, right? So fat, the stuff that gets stored in our fat cells is essentially stored energy. Now, I'm not talking about what it does in the body, but how it gets there, it's stored energy, right? So again, you know the whole, you know the whole story. You wanna lose body fat, you gotta consume less energy and put out more energy to dig into your energy stores, which are those fat cells,” she says.

Healthy Foods Can Become Unhealthy in Excess

“There are plenty of healthy foods that can make us gain weight and ultimately to a certain extent, become unhealthy if we're not mindful of how calorie dense they are and if we overeat them,” Michales continues.

1. Nuts

A variety of nuts in wooden bowls.Shutterstock

One of the “top offenders,” according to Michaels? Nuts. While a handful isn’t bad, “if you think about it, I think it's something like nine cashews or like 140 calories.” And, many are roasted in oil. “Really, really be mindful of nuts and seeds. They're great for you, loaded with healthy fats, loaded with fiber, loaded with vitamins and minerals, but if you eat too much of it, they can absolutely make you gain weight.”

2. Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

“We think of this stuff as being super healthy, but juice,” she says about the second offender. “I see people cruise through juice places and get these monster juices and even smoothies for that matter. Like if I have a smoothie, it's a meal, it's breakfast, it's lunch or a half serving for a snack. This stuff is loaded with sugar and loaded with calories, both of which can make us overweight. So it takes a lot to shift your hormones and your biochemistry, which impacts your metabolism,” she says. While she maintains that “juice is bad,” she does recommend eating fruit and veggies instead of drinking them.

3. Fruity Yogurts

Strawberry YogurtShutterstock

Third on her list? fruity yogurts. “So yogurt is a great food. It's got protein, vitamins, minerals, probiotics, some of those good bacterial strains,” she says. “But if you consume some of those, like cherry, strawberry, all that stuff with the fruit on the bottom, it's usually like absolute garbage, high fructose corn syrup, artificial colors, tons of preservatives, not organic fruit, like it's just, again, a bunch of sugar in a bunch of crap that you don't need. So when you go to have yogurt, have organic, have low fat.” She also recommends organic, “so we don't get any of the garbage that can go into dairy that we don't want, like hormones and antibiotics and add fresh fruit.”

4. Granola

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Next up, granola. “You don't need it,” she says. While she might sprinkle a little on her smoothie bowl, “it's not the kind of thing that you should be throwing into smoothies or smoothie bowls.” Why? “It's extremely high in calories, high in sugar and high in fat. And fat is not a bad thing. But when we overconsume it, because it's so calorie dense, it's so energy dense, it can make us gain weight. It's not fat that makes us gain weight, it's the calories. But if a gram of fat is nine calories, right? And a gram of protein is four calories and a gram of carbohydrates is four calories, fat is over two times the amount of calories, twice as much energy.”

5. Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The last one, “absolutely beloved, but really high end calories is an avocado,” she says. “Depending upon the size of that sucker, those things can get up to 600 calories in avocado. I don't know about you, but I could dust an avocado in one sandwich or one salad. That's a lot of calories for an avocado. So it's great for you, but half, half, half of an avocado no more,” she suggests.

Her Final Advice? Be Mindful

Her final note? “Be mindful,” she says. “Don't overeat anything. You can look at bears. What's that guy eating all day long? Wild salmon, berries and plants and twigs and figs. And yet these animals can pack on enough fat to not eat for months at a time. Healthy food can make you fat. Just don't overeat it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you eating “clean” but can’t seem to achieve the body composition results you are striving for? Fun fact: Just because food is “clean” doesn’t mean it is going to help you lose weight or build muscle. In fact, lots of “clean” foods might be making you eat more. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a recent post, she revealed 10 “clean” foods she replaced with “satiety-boosting food” that helped her achieve her body goals.


Many “Clean” Foods Won’t Keep You Full

“It doesn’t matter if your granola is Keto or Paleo…It still has a million calories, virtually no protein, and won’t keep you full for more than 2 hours,” she writes in her post. “So if you’re starting your day with coconut yogurt and ‘clean’ granola - not only are you missing an opportunity to stimulate your muscle tissue (which matters for so much more than a toned physique)...But you’re also EXTREMELY likely to have unstoppable binges in the evening!”

She Reveals That She Used to Eat Foods She Thought Were Clean Daily

“Ladies, I’ve been down, ‘but I eat so clean’ road before, and it led me absolutely nowhere,” she continues. “I used to eat these ten foods almost every day, and yet struggled to get the body composition that matched how active I was and how healthy I ate.”

Here Are the 10 She Tries to Avoid Now

  1. Nut butter
  2. almond flour
  3. chia seeds
  4. paleo granola
  5. full-fat coconut milk
  6. olive oil
  7. my healthy homemade dressing
  8. coconut oil
  9. grass-fed butter
  10. coconut yogurt.

You Don’t Need to Eliminate But Limit Them

She stresses that elimination isn’t necessary. “I don’t necessarily avoid the foods above, but I measure them and don’t rely on them to keep me full on their own,” she says.

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Now, She Eats Food That Has More Protein and Fiber

“Here are ten foods I used to avoid or not eat regularly that I now eat almost daily and ACTUALLY give the health & results I want,” she continues. “The difference? MORE satiety, MORE volume, MORE protein, and MORE fiber, to optimize my SATIETY so I don’t struggle to stay within my calories.”

Here Are 10 Foods She Eats Daily

  1. Whey protein pancakes
  2. extra lean ground beef
  3. extra lean ground turkey
  4. mixing egg whites with whole eggs
  5. top sirloin instead of ribeyes
  6. low-fat yogurt
  7. cottage cheese
  8. oats & oat flour
  9. lots of high-fiber starchy vegetables
  10. apples, bananas, and fruit in general (not just berries).

You Also Need to Make Sure You Are Eating Enough Protein

In another post, she reveals some common protein mistakes people make. The first? Not eating enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of QUALITY PROTEIN, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

And, That You Are Choosing High Fat Proteins

Another faux pas you might be making is choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Or, Assuming That All You Need to Do Is Increase Protein

Sarah also emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

You Also Shouldn’t Be Relying Too Much on Protein Bars and Shake

She also points out that protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Finally, Salad Isn’t Always the Best Choice

She also points out that sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might be a mistake. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says. 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.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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