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10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Learn how to spot sneaky sources of sugar and make smarter food choices.

Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
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Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Sugar hides in many foods that appear healthy at first glance. Even if you’ve cut back on sugary drinks or desserts, you might still be consuming more sugar than you realize. Hidden sugars go by various names and are often added to packaged goods to enhance flavor. Eating these foods can lead to blood sugar spikes, increased cravings, and weight gain. Here are 10 everyday foods where sugar is often hidden and how to choose healthier options.

Flavored Yogurts

Fruit,Flavoured,Yogurt,In,White,Plastic,Cups,On,Bright,PurpleShutterstock

Flavored yogurts may seem like a healthy snack, but many are packed with added sugars. Some contain as much sugar as a candy bar. Opt for plain Greek yogurt and sweeten it naturally with fresh fruit or a drizzle of honey. This swap reduces sugar while adding fiber and nutrients.

Granola Bars

Healthy,Cereal,Bars,,Blueberries,And,Candied,Fruits,On,Color,BackgroundShutterstock

Granola bars are marketed as health foods, but many are loaded with syrups and sweeteners. Look for bars with less than 5 grams of sugar per serving and focus on those made with whole ingredients like nuts and oats. Alternatively, make your own at home for complete control over the ingredients.

RELATED: 5 High-Protein Meals That Can Boost Your Metabolism Instantly

Condiments

Red,Ketchup,And,Yellow,Mustard,Sauce,Bottles,On,Blue,Background.Shutterstock

Ketchup, barbecue sauce, and salad dressings are common culprits for hidden sugars. One tablespoon of ketchup can contain as much as a teaspoon of sugar. Choose unsweetened or low-sugar condiments and try vinaigrettes made from olive oil and vinegar to keep your meals healthy.

Breads and Wraps

Chicken,Tortilla,Wrap,With,Tomato,,Corn,,And,Various,Fresh,Vegetable,Shutterstock

Many breads and wraps contain added sugar to enhance flavor and texture. Whole-grain options aren’t exempt, so check the ingredient list for added sweeteners. Opt for sprouted grain bread or wraps made with minimal ingredients for a healthier choice.

Canned Soups

Opened,Tin,Can,With,Canned,Tomatoes,,On,Green,BackgroundShutterstock

Canned soups often have sugar added to balance flavors, especially in tomato-based or creamy varieties. Look for options labeled "no added sugar" or make your own soups at home with fresh ingredients to avoid sneaky sugars.

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Breakfast Cereals

Bowl,With,Tasty,Cereal,Rings,On,Color,BackgroundShutterstock

Even cereals marketed as “healthy” or “whole-grain” can be high in sugar. Choose plain oatmeal or unsweetened cereals with minimal ingredients, and sweeten them naturally with fruits or spices like cinnamon.

Protein Powders

Protein,Sport,Shake,And,Powder,.,Fitness,Food,And,Drink.Shutterstock

Some protein powders contain hidden sugars to improve taste. Read the labels carefully and choose powders with no added sugar or artificial sweeteners. Pair them with unsweetened milk alternatives for a healthier shake.

Dried Fruits

Dried,Fruits,Chips,Packaged,In,Paper,Packaging.,Dietary,Nutrition.,NaturalShutterstock

Dried fruits are naturally sweet but often have added sugars to enhance their flavor. Look for unsweetened varieties or stick to fresh fruit, which has less concentrated sugar and more hydration benefits.

Nut Butters

Nuts,And,Seeds,Butter,On,A,Spoons.,Homemade,Raw,OrganicShutterstock

Many peanut and almond kinds of butter are sweetened with sugar or honey. Choose unsweetened versions with no added ingredients, and enjoy the natural richness of the nuts without the extra calories.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Packaged Snacks

Child,Hands,Holding,Open,Package,Of,Bamba.,Bamba,Is,AShutterstock

Crackers, chips, and other packaged snacks often contain added sugar for flavoring. Opt for whole-food snacks like raw nuts, seeds, or air-popped popcorn for a low-sugar alternative that satisfies cravings. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

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Christopher Roback
By Christopher RobackNov 28, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

For many of us, sugar is the hardest habit to break. It’s hidden in so many of the foods and drinks we consume daily, from breakfast cereals to salad dressings, and its addictive nature makes it difficult to give up. But reducing sugar doesn’t have to feel like a punishment. With the right strategies, you can cut back on sugar while still enjoying the foods you love and feeling satisfied. The key is to focus on balance, smart substitutions, and gradual changes that allow your taste buds to adjust over time. Whether your goal is to lose weight, feel more energized, or simply adopt a healthier lifestyle, these five easy rules can help you reduce your sugar intake without deprivation. Here’s how to take control of your diet and make sustainable, long-term changes for a healthier you.

RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Choose Whole Foods Over Processed Ones

Healthy,Food.,Balanced,Food,Cooking,Ingredients.,Clean,Diet,Eating.,TopShutterstock

Processed foods are often loaded with hidden sugars, even in savory items like sauces and breads. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains. These options not only have less sugar but also come packed with fiber and nutrients that keep you full and satisfied.

Read Nutrition Labels Carefully

Young,Woman,Checking,Nutrition,Label,On,Package,While,Buying,SaladShutterstock

Hidden sugars can be found under names like fructose, dextrose, or cane syrup. Get in the habit of reading nutrition labels and choosing items with little to no added sugars. Look for products with a 1:1 ratio of sugar to fiber to help balance blood sugar and prevent cravings.

RELATED: Man Lost 140 Pounds With These 9 Meal Prep Tips

Sweeten Naturally With Fruits and Spices

Mug,Of,Coffee,With,Beans,And,Cinnamon,On,Black,BackgroundShutterstock

When you’re craving sweetness, reach for natural options like berries, apples, or pears. Spices like cinnamon, nutmeg, and vanilla extract can also add flavor without the need for sugar. For example, try adding cinnamon to your morning oatmeal or coffee for a naturally sweet boost.

Find Healthy Swaps for Sugary Treats

Cubes,Of,Dark,Artisan,Chocolate.,Rich,Dark,Chocolate,With,WalnutsShutterstock

Love desserts? Swap ice cream for frozen Greek yogurt topped with fresh fruit or trade candy bars for a handful of nuts with dark chocolate. These alternatives satisfy your sweet tooth while offering protein and fiber to keep you feeling full.

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Cut Back Gradually

Coffee,Cup,,Beans,,Chocolate,And,Macaroons,On,Old,Kitchen,Table.

You don’t have to eliminate sugar all at once. Start by reducing the sugar in your coffee, switching to unsweetened drinks, or cutting portion sizes of desserts. Gradual changes allow your taste buds to adjust, making it easier to stick to your new routine without feeling deprived.

By incorporating these five rules into your daily life, you’ll naturally reduce sugar, improve your energy, and take control of your health—all while still enjoying the foods you love. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

17 Surprising Foods That Are Secretly High in Sugar

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

Added sugars could be hiding the most innocent “healthy” foods. “When most people think of sugar, they think of sweet treats like candy, ice cream, or baked goods,” says the CDC. “But sugar can be hiding in many everyday foods without you knowing it. If you have diabetes or prediabetes, it’s important to know what’s in your food and how it might affect your blood sugar.” Here are 17 foods that are secretly high in sugar.

1. Low-Fat Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Some low-fat yogurts have a lot of added sugar—always read the label! “Like oatmeal, flavored yogurt can be full of hidden sugars, especially the ‘fruit-on-the-bottom’ varieties, which can contain as much sugar as a candy bar,” says USMC MCCS. “A better option is full fat unsweetened Greek yogurt.”

2. Jarred Pasta Sauce

Pasta fettuccine with tomato sauce and basil on a plateShutterstock

Always check the label when buying tomato sauce from the store. “Adding sugar to tomato-based sauces serves as a flavor balancer, and brands vary in amount added from as little as 3 grams (almost a teaspoon) to 12 grams (3 teaspoons) for a half cup serving,” Madelyn Fernstrom, PhD, PHD, tells MSNBC. “And you can only know by reading the label.”

3. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Fruit juice has a surprisingly high amount of sugar. “All fruit juice — whether it's apple, orange, grape or a fancy blend such as peach-mango-blueberry — is high in sugar,” dietitian Cara Rosenbloom tells the Heart and Stroke Foundation of Canada. “An eight-ounce serving of juice and cola both contain about 30 grams of sugar on average — that's almost eight teaspoons.”

4. Smoothies

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

Yes, your “healthy” smoothie can be very high in sugar, depending on ingredients. “If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become ‘free sugars’,” says the British Heart Foundation. “Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth as well as lower our energy intake to help maintain a healthy weight. Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.”

5. Sushi

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

People with blood sugar issues should be careful about their sushi order. “Traditional sushi is made of small pieces of raw fish wrapped in rice and dried seaweed called nori,” Constance Brown-Riggs, MSEd, RDN, CDCES, CDN, tells Diatribe. “Pickled ginger, wasabi, and soy sauce are common garnishes. The rice, which is the main ingredient, is prepared with vinegar, salt, and often added sugar. That’s why sushi can be such a challenge for people with diabetes.”

6. Breakfast Cereals

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Even “healthy” breakfast cereals may have a lot of sugar. “Here’s where reading the nutrition label – on the back – is essential. Ignore the words ‘fortified’ or ‘whole grain’ or ‘protein’, which are all unrelated to sugar,” Fernstrom says. “Avoid cereals with the word ‘frosted’.”

7. Condiments

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Watch out for added sugars in your condiments. “Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption,” Erin Gager, RD, LDN, tells Johns Hopkins Health. Ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings and relish all have added sugars that mount up.”

8. Soda

Soft drinksShutterstock

Soda may have a lot more sugar than you think. “A study conducted at the Johns Hopkins Bloomberg School of Public Health and Johns Hopkins University School of Medicine found that drinking high levels of sugar-sweetened carbonated beverages was associated with a higher risk of coronary artery disease in adults without a history of cardiovascular disease, cancer or diabetes,” Gager says.

9. Protein Bars

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Watch out for high amounts of sugar in protein bars. “These foods can be a good way to add protein to your diet, but some of them could have high amounts of added sugars,” says the CDC. “Look for options that have more grams of protein than sugar.”

RELATED: Top 10 Superfoods You Should Eat Every Day According to a Doctor

10. Plant-Based Dairy

A woman pours organic oat milk from a bottle into a glass on a table in the kitchen. Diet healthy vegetarian productShutterstock

Plant-based dairy may be surprisingly high in added sugars. “Dairy products contain naturally occurring sugars, but some dairy or nondairy milk may be sweetened with added sugars,” says the CDC. “Pay attention to versions that come in chocolate, vanilla, or strawberry flavor.”

11. Wheat Bread

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“Wheat bread is often touted as a healthier alternative, but many brands contain just as much sugar as white bread,” says USMC MCCS. “Read the label thoroughly, even when buying whole grain, and make sure the ingredients don’t include enriched flours.”

12. Salad Dressing

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Check the label on your store-bought salad dressing for sugar content. “While salad is typically a healthy meal, if you’re using store-bought dressings, you may be consuming your veggies with a bit of sugar,” according to St Luke’s Health. “Italian salad dressings and vinaigrettes have about 3 grams of sugar per serving size, honey mustard dressings contain around 7 grams, and Catalina dressings have about 8 grams of sugar. People also tend to use more than the recommended serving size of two tablespoons, which increases the sugar content of the salad.”

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

13. Ketchup

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“A lot of common tomato products on grocery store shelves have a significant amount of sugar. Ketchup tends to have about 4 grams (or about one teaspoon) of sugar per tablespoon, and tomato soup and tomato sauce both have about 10 grams per serving,” according to St Luke’s Health. “When shopping for these products, look for ones without added sugar in the nutrition panel or sweeteners in the ingredient list.”

14. Canned Fruit and Jams

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Canned fruit and jams tend to be high in sugar. “Look for fruit canned in juice instead of syrup,” says the CDC. “Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.”

15. Granola Bars

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Granola bars often have a lot of added sugar. “Try to choose a cereal with 10–12 grams or less of sugar per serving,” Gager says. “Granola and granola bars can be heavy sources of added sugars, so check their labels.”

16. Nut Butters

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Nut butter may be high in added sugars. “Even nut butters like peanut, almond, or cashew butter may have added sugars for both flavor and texture,” says the CDC.

RELATED: 20 Intermittent Fasting Mistakes Preventing You From Losing Weight

17. Sports Drinks

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Sports drinks often contain a high amount of sugar. “Bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars,” says the CDC. “Look for unsweetened alternatives, like water, sparkling flavored water, and unsweetened coffee or tea.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackFeb 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

✓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.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

Midsection of young woman using glucometer to check blood sugar level at homeShutterstock

"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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Shutterstock

The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
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Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

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Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

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Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

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Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

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Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

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Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 10 Pounds in 6 Weeks with These 5 Dinners

Karen Gallagher karenriedelgallagher
Copyright karenriedelgallagher/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you trying to lose weight over 40 and struggling with your daily menu? One expert has a few go-to meals that she relies on to lose weight fast. Karen Gallagher is a former figure skater and menopause fat loss coach who helps women over 45 get in their best shape ever. In a new post, she reveals her go-to meals for fat loss. “If I wanted to lose 10 pounds in the next 6 weeks at age 50, here are five dinners I would eat on repeat,” she writes. Each of the meals boasts over 30 grams of protein per serving, with a reasonable amount of calories for weight loss.

Sweet Potato Bowl

  • 4 oz cooked grass-fed ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes, onions, and a handful of spinach

550 calories, 31g protein.

Chicken Salad

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock
  • 100g cooked pasture-raised chicken breast
  • 1 tbsp roasted or fresh pumpkin seeds
  • 1 Hass avocado
  • Mixed greens (spinach, arugula, kale)
  • 1/2 cucumber, sliced
  • 1/2 cup shredded carrots
  • 1/4 cup chopped bell peppers
  • 1/4 cup red onion, thinly sliced
  • 2 tbsp olive oil-based dressing (lemon, olive oil, and Dijon mustard)

505 calories, 37g protein.

Harvest Chipotle Bowl

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock
  • 4 oz organic chicken breast
  • 1/2 cup brown rice (or cauliflower rice for a lower-carb option)
  • Pico de gallo
  • Sautéed bell peppers, onions, and zucchini
  • 2 tbsp pumpkin seeds or sunflower seeds
  • 1/2 avocado
  • Salsa

411 calories, 36g protein

Grilled Salmon Veggie Bowl

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steam​SalmonShutterstock
  • 4 oz grilled wild-caught salmon
  • 1 cup steamed broccoli
  • 1/2 cup roasted sweet potatoes
  • 1/4 cup pomegranate seeds
  • 1 tbsp olive oil and lemon dressing

500 calories, 35g protein

Veggie-Stuffed Sweet Potato

Roasted Sweet Potato​10. Ask for SubstitutionsShutterstock
  • 1 large roasted sweet potato
  • 4 oz cooked ground turkey (or grass-fed beef)
  • 1/4 cup sautéed spinach
  • 1/4 cup roasted bell peppers
  • 1/4 cup diced onions
  • 1 tbsp olive oil
  • 1 tbsp tahini dressing

550 calories, 40g protein

“To prepare, cook your turkey or beef, sauté spinach, bell peppers, and onions in olive oil. Roast the sweet potato until soft. Cut open the sweet potato, stuff it with the cooked meat and veggies, drizzle with tahini dressing, and enjoy,” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 28 Lbs Eating These Foods “On Repeat”

Luisana Carrero luisana_nutritioncoach
Copyright luisana_nutritioncoach/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you trying to lose weight but aren’t sure what to eat? Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months. In a few new social media posts, she reveals some of her go-to easy meals for fat loss. “I am obsessed with these 3 lunch bowls I ate on repeat to lose 28 pounds in 4 months,” she writes in one of them. In another, she adds 4 breakfast bowls that helped her lose weight fast.

Fajita Steak Bowl

  • 4 oz grilled fajita steak
  • 1 cup cooked white rice
  • 2 tbsp canned corn
  • 2 tbsp salsa
  • 1/2 Hass avocado
  • 1 tbsp plain Greek yogurt
  • pico de gallo
  • 1-2 cups of spring mix and shredded lettuce.

“Grill the steak (season with fajita spices or just salt, pepper, garlic, and paprika). Use spring mix and lettuce as the base. Add the rice on top of the greens. Top with grilled steak, corn, salsa, sliced avocado, Greek yogurt, and pico de gallo,” she writes. “Optional: Add a squeeze of lime or sprinkle of cilantro for extra flavor.”

585 calories, 34g protein

Chicken Taco Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock
  • 4 oz grilled or shredded chicken breast
  • ½ cup cooked brown rice
  • ½ cup black beans, rinsed and drained
  • ¼ cup shredded cheddar cheese (28g)
  • ½ cup chopped romaine lettuce
  • 2 tbsp pico de gallo or fresh salsa
  • 2 tbsp corn

“Layer brown rice and black beans in a bowl as the base. Add grilled chicken on top. Sprinkle with cheddar cheese (optional). Top with romaine lettuce, pico de gallo and corn,” she writes.

530 calories, 40g protein

Beef & Sweet Potato Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock
  • 4 oz lean ground beef (93% lean)
  • 1 medium roasted sweet potato
  • 1 cup steamed broccoli
  • 2 tbsp feta cheese
  • 1/2 Hass avocado

“Cook the beef, season with spices (salt, pepper, paprika), and warm up the sweet potato. Assemble with broccoli and top it with feta cheese and avocado,” she says.

526 calories, 35g protein

High Protein Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

In another post, she reveals high-protein breakfasts that aided in her weight loss, starting with High Protein Oats.

  • 170g (3/4 cup) plain Greek yogurt
  • 27g (1 scoop) protein powder
  • 30g (1/3 cup) oats
  • 100g (2/3 cup) frozen blueberries
  • 15g (1.5 tbsp) walnuts.

“Mix the Greek yogurt with protein powder in one bowl. In a separate bowl, microwave oats with water until cooked. Layer oatmeal at the bottom, top with the yogurt mix, then top it with 100g of frozen berries and 15g of walnuts,” she instructs.

477 calories, 45g protein.

High Protein Pancakes

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock
  • 2 large eggs
  • 175g (3/4 cup) liquid egg whites
  • 120g (1/2 cup) 2% cottage cheese
  • 40g (1/2 cup) oats
  • 1/2 cup unsweetened almond milk
  • 1 tsp baking powder
  • Cinnamon & stevia (optional)

“Add all ingredients to a blender and blend until smooth. Let the batter rest in the fridge for 5 minutes (helps pancakes firm up better). Preheat a pan over low heat and spray with oil. Pour batter to form pancakes and cook 2–3 minutes per side on low heat. Serve with berries or sugar-free syrup if desired,” she suggests.

489 calories, 48g protein

Breakfast Sandwich

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock
  • 1 Multigrain English Muffin
  • 3 egg whites (1/3 cup liquid egg whites)
  • 1 whole egg
  • 1 slice Velveeta cheese
  • 60g smoked chicken breast (1/2 cup, diced or shredded)
  • Spinach (handful)
  • Garlic salt.

371 calories, 42g protein

Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock
  • 1/2 cup non-fat Greek yogurt
  • 1/2 cup low-fat cottage cheese
  • 2 tbsp natural peanut butter
  • 1 cup blueberries and strawberries
  • 20g cereal (optional)
  • Stevia.

“Mix Greek yogurt with low-fat cottage cheese and natural peanut butter, top with berries and cereal,” she says.

480 calories, 31g protein

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 30 Lbs by Swapping These 7 Foods

tara collingwood
I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds
Tara Collingwood
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 you trying to lose weight, but aren’t sure what foods to eat? Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. The Board-Certified Sports Dietitian and co-author of "Flat Belly Cookbook for Dummies" lost 30 pounds and helps her clients develop sustainable habits to lose weight and maintain their results. She recently told us the food swaps that were instrumental in her weight loss.

Refined Grains to Whole Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

Swap: White rice to brown rice or quinoa.

Why it helps: More fiber and protein, which slows digestion and keeps you fuller longer.

Swap: White bread or bagel to 100% whole-grain bread, Ezekiel bread, or a sprouted-grain wrap.

Why it helps: Higher in micronutrients and fiber, better blood sugar control.

Sugary Drinks to Zero-Calorie or Low-Calorie Alternatives

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot​The Bottom LineShutterstock

Swap: Regular soda, sweet tea, juice to sparkling water (plain or naturally flavored), herbal iced tea, or water with fresh fruit slices.

Why it helps: Eliminates “liquid calories” that don’t fill you up, cuts hundreds of calories per day.

Full-Fat Dairy to Lower-Fat Dairy

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023​Skyr with Protein Powder and BerriesShutterstock

Swap: Whole milk or heavy cream to 1% or skim milk, unsweetened almond/oat milk, or low-fat Greek yogurt.

Why it helps: Reduces saturated fat and overall calories. Greek yogurt adds extra protein.

Creamy Condiments & Dressings to Lighter Versions

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.​Order Condiments on the SideShutterstock

Swap: Mayonnaise or ranch dressing to mustard, hummus, mashed avocado, salsa, or a vinaigrette made with olive oil and vinegar/yogurt base.

Why it helps: Cuts saturated fat and calories, and many alternatives also add fiber, protein, or antioxidants.

Refined Snacks to Nutrient-Dense Snacks

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Swap: Potato chips, crackers, candy to air-popped popcorn, rice cakes topped with nut butter, roasted chickpeas, fresh fruit, nuts (portion-controlled).

Why it helps: More fiber, protein, and micronutrients—plus greater satiety per calorie.

High-Calorie Desserts to Naturally Sweet Treats

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

Swap: Ice cream, cake, cookies to frozen banana “nice cream,” Greek yogurt with berries and a drizzle of honey, dark chocolate squares (70% cocoa or more).

Why it helps: You still get sweetness and satisfaction, but with more fiber, protein, and antioxidants.

Restaurant or Takeout Meals to Homemade or “Smart” Delivered Options

Big Mac hamburger menu in McDonald's restaurant. burger​Order Five: HamburgerShutterstock

Swap: Burgers and fries to build-your-own turkey-burger or veggie-burger on a whole-grain bun with side salad; swap fries for a side of steamed veggies or a small baked potato.

Why it helps: You control ingredients, portion sizes, and cooking methods (grilled vs. fried). And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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