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        10 Worst Foods to Eat After Your Workout
    One fitness coach reveals all the food and drinks you should avoid after exercising.
By Leah GrothSep 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Alek Korab
Copyright musclemonsters/Instagram
By Leah GrothSep 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
Nutrition & Diet
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You might know what to eat before working out. But do you know what to avoid after your workout? Alain Gonzalez is a fitness coach and expert who specializes in helping men over 40 build muscle. In a viral YouTube video, he discusses post-workout food. “After working out, your body is primed to replenish and rebuild. Choosing the wrong post-workout foods, however, can stifle your progress and destroy your ability to lay down new muscle tissue. So if you're serious about building muscle, then you must pay attention to what you're eating post-workout,” at the start of the clip.
1. Eating NothingNumber one is eating nothing. “Skipping food after a workout, especially protein sources, is a very bad idea. While the 30-minute anabolic window is not as significant as we once believed, there's still a certain point after your workout where what you eat can positively impact your training adaptations,” he explains. “This new anabolic window is a three to six-hour range between your pre and post-workout meals. So if you ate two hours before you trained and then trained for one hour, you have about two to three hours post-workout to consume a meal in order to optimize recovery.”
2. Sugary FoodsShutterstock
Number two, sugary foods. “Many of us have been told that post-workout carbs are critical for replenishing glycogen stores. The truth, however, is that most typical weight training sessions don't actually deplete glycogen to any significant degree,” he says. “Now, this is not to say you should purposely skip carbs post-workout, but rather that you shouldn't use this post-workout window as an excuse to fill up on high glycemic foods such as donuts, pastries, sports, drinks, or energy bars. It's no secret that a high-intensity workout can leave you depleted and hungry, causing cravings to kick in. But opting for hyper-palatable food while you're starving is an easy way to overeat and exceed your calorie goals for the day.”
3. AlcoholShutterstock
Number three is alcohol. “While alcohol might not make you weaker for your next lifting session, it will prevent you from recovering optimally and building new muscle tissue. Not only that, but alcohol also provides empty calories, meaning that it doesn't provide any nutritional benefit. And while I won't tell you to cut alcohol completely, I would suggest that you keep it in moderation and avoid consuming it after your workout,” he explains.
4. High Fat Fast FoodShutterstock
Number four: high-fat fast food. “While it may be a quick and easy way to satisfy your hunger, these high-calorie foods can negate the calories you burn during your workout, especially if your goal is to lose weight or cut fat. Thus, you'd be better off focusing on clean sources of protein and carbs post-workout to optimize recovery and growth,” he explains. “Not only that, but foods that are high in fat can slow down the digestion process, delaying the delivery of crucial nutrients, such as protein and carbs, that are necessary for post-workout recovery, hindering muscle growth and repair. Limiting your fat intake after a workout will not only help nutrients reach the muscles faster, but it'll make it far easier to stay within your calorie goals for the day.”
5. Salads and Raw VegetablesShutterstock
Number five, salads and raw vegetables. “While vegetables are indeed healthy, they are not the best option for a post-workout meal,” he reveals. “Although they are packed with essential micronutrients, they lack the necessary macronutrients that your body needs to recover properly. After a workout, during exercise, you stimulate growth and even break down muscle tissue. This turns your muscles into a sponge ready to absorb vital nutrients, especially protein, to adapt to the stimulus of the workout. Raw vegetables and vegetable-only salads leave your body undernourished. Furthermore, vegetables are high in fiber, which can also slow down the digestion process, making it harder for your body to absorb the necessary nutrients quickly. While they are micronutrient-dense, they lack the nutritional basics of a great post-workout meal. That said, if you do insist on having a salad post-workout, make sure to add some sliced steak, roasted chicken breast, a cup of Greek yogurt, or even just the protein shake on the side to feed your muscles what they need to grow.”
6. FruitShutterstock
Number six fruit. “While fruits are a great source of vitamins, minerals, and antioxidants, they're primarily composed of carbs in the form of simple sugars. Consuming a high amount of simple sugars can cause a rapid spike in blood sugar levels, which can lead to an insulin response that triggers the storage of excess sugars as fat,” he explains. “And while fruits are a healthy addition to any diet when consumed post-workout, they should be combined with a protein source to maximize your results. So if you're in the mood for a fruit smoothie directly following your workout, just be sure to add a bit of protein so your body has the necessary building blocks to promote and sustain muscle growth.”
7. Salty FoodsShutterstock
Number seven, salty foods. “While it may be tempting to indulge in salty foods like potato chips after a workout, it's important to recognize that this type of food is also hyper-palatable. And before you argue that Doritos are a great way to replenish electrolytes, consider this: While sodium and chloride, aka table salt, are important electrolytes used by the body for various functions,” he says. “Consuming too much of these electrolytes through high sodium foods can throw off the body's balance of other key electrolytes like potassium and calcium. This imbalance can prolong fatigue and impair muscle function because your body loses electrolytes during a workout. The last thing you need is to deplete more potassium and calcium with a salty bag of chips.”
8. Caffeinated Energy DrinksShutterstock
Number eight are caffeinated energy drinks. “While I'm a huge advocate of pre-workout caffeine for increased performance, consuming caffeinated drinks as a post-workout beverage will do more bad than good,” he reveals. Firstly, caffeine is a diuretic, “which means it can lead to dehydration. During a workout, your body loses a lot of fluid through sweat, and it's important to rehydrate properly right after consuming caffeinated drinks. It can worsen dehydration, making it hard to repair and rebuild,” he continues.
Secondly, caffeine can negatively impact sleep quality, which is crucial for proper recovery. Sleep is arguably our most anabolic state, as is when the body repairs and rebuilds muscle tissue. Consuming caffeinated drinks after training, especially in the afternoon or evening, can disrupt sleep and negatively impact recovery. Finally, energy drinks often contain high amounts of sugar and artificial sweeteners, which can lead to inflammation and poor gut health. These ingredients can also lead to a spike in blood sugar, followed by a crash leading to decreased energy levels. It's important to prioritize proper hydration post-workout. Opting for water, coconut water, or a protein shake are far better options for refueling and rehydrating the body.”
9. Antioxidant SupplementShutterstock
Number nine, antioxidant supplements. “The antioxidants basically take the job from your mitochondria and handle the stress themselves, thus preventing muscular adaptations from occurring. Exercise-induced oxidative stress is a normal physiological process that plays an important role in promoting muscle adaptation and growth by consuming antioxidant supplements. After a workout, you interfere with this process and the body's ability to naturally adapt to the stress of training,” he says.
10. NSAIDs
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And lastly, NSAIDs or nonsteroidal anti-inflammatory drugs. “Taking NSAIDs such as ibuprofen may seem like a quick fix to reduce or prevent post-workout soreness. While it might help you achieve that, its other effects are actually counterproductive to your fitness goals,” he says. “One study published in the American Journal of Physiology has shown that compared to those who took a placebo, the participants that took NSAIDs had significantly suppressed muscle protein synthesis after resistance exercise. Instead of relying on pills, try foam rolling or active recovery techniques like going for a walk or hopping on a spin bike after a brutal leg day. These can help improve blood flow and reduce muscle soreness. Remember that soreness is a natural part of the muscle-building process, and masking it with painkillers may prevent you from achieving your full potential.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
proteinsupplementsworkout routinescarbsmeal planning

        
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Nutrition & Diet
        10 Worst Foods to Eat After Your Workout
    
Copyright musclemonsters/Instagram
By Leah GrothSep 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
You might know what to eat before working out. But do you know what to avoid after your workout? Alain Gonzalez is a fitness coach and expert who specializes in helping men over 40 build muscle. In a viral YouTube video, he discusses post-workout food. “After working out, your body is primed to replenish and rebuild. Choosing the wrong post-workout foods, however, can stifle your progress and destroy your ability to lay down new muscle tissue. So if you're serious about building muscle, then you must pay attention to what you're eating post-workout,” at the start of the clip.
1. Eating NothingNumber one is eating nothing. “Skipping food after a workout, especially protein sources, is a very bad idea. While the 30-minute anabolic window is not as significant as we once believed, there's still a certain point after your workout where what you eat can positively impact your training adaptations,” he explains. “This new anabolic window is a three to six-hour range between your pre and post-workout meals. So if you ate two hours before you trained and then trained for one hour, you have about two to three hours post-workout to consume a meal in order to optimize recovery.”
2. Sugary FoodsShutterstock
Number two, sugary foods. “Many of us have been told that post-workout carbs are critical for replenishing glycogen stores. The truth, however, is that most typical weight training sessions don't actually deplete glycogen to any significant degree,” he says. “Now, this is not to say you should purposely skip carbs post-workout, but rather that you shouldn't use this post-workout window as an excuse to fill up on high glycemic foods such as donuts, pastries, sports, drinks, or energy bars. It's no secret that a high-intensity workout can leave you depleted and hungry, causing cravings to kick in. But opting for hyper-palatable food while you're starving is an easy way to overeat and exceed your calorie goals for the day.”
3. AlcoholShutterstock
Number three is alcohol. “While alcohol might not make you weaker for your next lifting session, it will prevent you from recovering optimally and building new muscle tissue. Not only that, but alcohol also provides empty calories, meaning that it doesn't provide any nutritional benefit. And while I won't tell you to cut alcohol completely, I would suggest that you keep it in moderation and avoid consuming it after your workout,” he explains.
4. High Fat Fast FoodShutterstock
Number four: high-fat fast food. “While it may be a quick and easy way to satisfy your hunger, these high-calorie foods can negate the calories you burn during your workout, especially if your goal is to lose weight or cut fat. Thus, you'd be better off focusing on clean sources of protein and carbs post-workout to optimize recovery and growth,” he explains. “Not only that, but foods that are high in fat can slow down the digestion process, delaying the delivery of crucial nutrients, such as protein and carbs, that are necessary for post-workout recovery, hindering muscle growth and repair. Limiting your fat intake after a workout will not only help nutrients reach the muscles faster, but it'll make it far easier to stay within your calorie goals for the day.”
5. Salads and Raw VegetablesShutterstock
Number five, salads and raw vegetables. “While vegetables are indeed healthy, they are not the best option for a post-workout meal,” he reveals. “Although they are packed with essential micronutrients, they lack the necessary macronutrients that your body needs to recover properly. After a workout, during exercise, you stimulate growth and even break down muscle tissue. This turns your muscles into a sponge ready to absorb vital nutrients, especially protein, to adapt to the stimulus of the workout. Raw vegetables and vegetable-only salads leave your body undernourished. Furthermore, vegetables are high in fiber, which can also slow down the digestion process, making it harder for your body to absorb the necessary nutrients quickly. While they are micronutrient-dense, they lack the nutritional basics of a great post-workout meal. That said, if you do insist on having a salad post-workout, make sure to add some sliced steak, roasted chicken breast, a cup of Greek yogurt, or even just the protein shake on the side to feed your muscles what they need to grow.”
6. FruitShutterstock
Number six fruit. “While fruits are a great source of vitamins, minerals, and antioxidants, they're primarily composed of carbs in the form of simple sugars. Consuming a high amount of simple sugars can cause a rapid spike in blood sugar levels, which can lead to an insulin response that triggers the storage of excess sugars as fat,” he explains. “And while fruits are a healthy addition to any diet when consumed post-workout, they should be combined with a protein source to maximize your results. So if you're in the mood for a fruit smoothie directly following your workout, just be sure to add a bit of protein so your body has the necessary building blocks to promote and sustain muscle growth.”
7. Salty FoodsShutterstock
Number seven, salty foods. “While it may be tempting to indulge in salty foods like potato chips after a workout, it's important to recognize that this type of food is also hyper-palatable. And before you argue that Doritos are a great way to replenish electrolytes, consider this: While sodium and chloride, aka table salt, are important electrolytes used by the body for various functions,” he says. “Consuming too much of these electrolytes through high sodium foods can throw off the body's balance of other key electrolytes like potassium and calcium. This imbalance can prolong fatigue and impair muscle function because your body loses electrolytes during a workout. The last thing you need is to deplete more potassium and calcium with a salty bag of chips.”
8. Caffeinated Energy DrinksShutterstock
Number eight are caffeinated energy drinks. “While I'm a huge advocate of pre-workout caffeine for increased performance, consuming caffeinated drinks as a post-workout beverage will do more bad than good,” he reveals. Firstly, caffeine is a diuretic, “which means it can lead to dehydration. During a workout, your body loses a lot of fluid through sweat, and it's important to rehydrate properly right after consuming caffeinated drinks. It can worsen dehydration, making it hard to repair and rebuild,” he continues.
Secondly, caffeine can negatively impact sleep quality, which is crucial for proper recovery. Sleep is arguably our most anabolic state, as is when the body repairs and rebuilds muscle tissue. Consuming caffeinated drinks after training, especially in the afternoon or evening, can disrupt sleep and negatively impact recovery. Finally, energy drinks often contain high amounts of sugar and artificial sweeteners, which can lead to inflammation and poor gut health. These ingredients can also lead to a spike in blood sugar, followed by a crash leading to decreased energy levels. It's important to prioritize proper hydration post-workout. Opting for water, coconut water, or a protein shake are far better options for refueling and rehydrating the body.”
9. Antioxidant SupplementShutterstock
Number nine, antioxidant supplements. “The antioxidants basically take the job from your mitochondria and handle the stress themselves, thus preventing muscular adaptations from occurring. Exercise-induced oxidative stress is a normal physiological process that plays an important role in promoting muscle adaptation and growth by consuming antioxidant supplements. After a workout, you interfere with this process and the body's ability to naturally adapt to the stress of training,” he says.
10. NSAIDs
See on Instagram
And lastly, NSAIDs or nonsteroidal anti-inflammatory drugs. “Taking NSAIDs such as ibuprofen may seem like a quick fix to reduce or prevent post-workout soreness. While it might help you achieve that, its other effects are actually counterproductive to your fitness goals,” he says. “One study published in the American Journal of Physiology has shown that compared to those who took a placebo, the participants that took NSAIDs had significantly suppressed muscle protein synthesis after resistance exercise. Instead of relying on pills, try foam rolling or active recovery techniques like going for a walk or hopping on a spin bike after a brutal leg day. These can help improve blood flow and reduce muscle soreness. Remember that soreness is a natural part of the muscle-building process, and masking it with painkillers may prevent you from achieving your full potential.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

        
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Nutrition & Diet
        The Best Pre-Workout and Post-Workout Meals for Burning Fat
    
Copyright joannasohofficial/Instagram
By Leah GrothSep 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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.
It’s not just what you eat but when you eat it that impacts fat burn. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she discusses what you should be eating before and after workouts to build muscle and burn fat. “Have you ever had a workout session where you felt like you were smashing it and gave your best, whereas, on some training days, you felt like it just wasn't your best effort? Although you tried, perhaps you might even experience lightheadedness, sluggishness, or muscle cramps during your workout?” she asks. “There are lots of different factors behind it, but consuming the right pre and post-workout meals can also play a huge role in your workout performance. They help you perform your best and shape your results. Let's take a deeper look into the purpose of pre-workout versus post-workout meals, meal timing, and what you should be eating.” Here is what you need to know about eating before and after workouts.
Pre-Workout Meals Should Contain Carbs and ProteinShe starts with pre-workout meals. “What is the role of consuming a pre-workout meal? It's simple to fill your activity and give your body what it needs to perform at its peak,” she explains. “In order to do that, your body needs two things: carbs and protein. Carbohydrates are the body's quickest and easiest source of fuel. They're especially important for high-endurance training and explosive training. For example, heat workouts, sprinting, powerlifting, and other fast-paced, intense sports, and the harder and longer your body is working, the more carbs you need to keep going.”
First Type of Carb: SimpleShutterstock
There are two different types of carbs, she continues. “Simple carbs or quick carbs come from simple sugars that are digested rapidly, providing you with immediate energy. Examples include fruits such as bananas, apples, dried fruits, rice cakes, fruit juice, honey, sports gels, and other high-sugar fruits,” she says.
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Second Type of Carb: Complex or SlowShutterstock/Terelyuk
“Complex carbs or slow carbs typically come from starchy high-fiber fruits that are slower to digest, hence making them a great sauce for long-lasting energy,” she says. “Examples include whole grains, oats, beans, lentils, broccoli, potatoes, and pasta. Because complex carbs take longer to digest, they should be consumed two to three hours prior to your training. For instance, it can be your lunch at 2:00 PM, and your training can be at 5:00 PM. Simple carbs, on the other hand, can be consumed 30 to 60 minutes prior to training, and it can be a small snack.”
Do Not Eat Right Before a WorkoutShutterstock
“As a general rule of thumb, do not eat immediately before a workout. Not only can it cause digestive discomfort, but it also creates competing demands on the body. If your stomach is trying to digest food at the same time, you're pushing your muscles to perform,” she says.
You May Need to Consume Both Types for Rigorous WorkoutsShutterstock
“Depending on the intensity and duration of your training, you may need to consume both simple and complex carbs,” says Soh. “Say you were planning for a long run and a sprint that can last up to two hours. Then, you need to fill your body with enough complex and simple carbs. However, if your training session only lasts between 45 to 60 minutes, then a small snack with simple carbs is enough to fill your performance.”
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You Also Need ProteinShutterstock
“In addition to carbs, it is also important to consume a little bit of protein before your workout, especially if you're doing weight training. When we do strength training, we create small tests in our muscle fibers by consuming protein. This increases the number of amino acids in the body, and they help repair those micro tests, maintain your lean mass, promote the building of muscle mass, and make you feel your strength training is even more efficient,” she continues.
Pre-workout Snack 1: SupplementsShutterstock
“Here are some great pre-workout snacks that include a balance of simple cups and protein,” she says. The first one isn’t a food. “Supplements can also be useful before exercise. It can help to enhance performance, improve strength, reduce fatigue, and increase lean muscle mass.”
Pre-workout Snack 2: CaffeineShutterstock
Next up? “Caffeine can be found in coffee, tea, energy drinks, and pre-workout supplements. It has been shown to improve performance, increase strength and power, reduce fatigue, and stimulate fat burning. Personally, I like to have a cup of black coffee 30 to 60 minutes prior to exercising to give me that extra boost,” she says.
BCAAs
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Branched chain amino acids or BCAAs “are a group of three essential amino acids, leucine, isoleucine, and valine, which can't be produced by the body and must be consumed from food,” she continues. “It is one of the most common sports supplements consumed before and also during exercising to boost muscle growth and enhance exercise performance, and they may also help with weight loss and reduce muscle soreness after exercising.”
Post-Workout Meals Help Rehydrate, Repair, Replenish, Refill, and RecoverShutterstock
“Now that you know what to eat before your training, for you to maximize your performance, what you consume after your training is equally, if not even more important. The main purpose of a post-workout meal is to supply your body with everything it needs to rehydrate, repair, replenish, refill, recover, and keep improving your future performance,” she says.
They Should Include Carbs and Protein with More Emphasis on ProteinShuttestock
“Once again, your body needs both carbs and protein. However, the emphasis for post-workout is on protein. Eating a high protein meal after exercise helps your body to minimize muscle protein breakdown and stimulate protein synthesis, which leads to an increase in muscle tissue, replenishes muscle glycogen, reduces muscle soreness, and reduces cortisol, also known as stress hormone levels” she continues.
You Should Consume Within 60 Minutes of Working OutShutterstock
How soon should you consume your post-workout meal? “The simple answer is as soon as possible within the first 60 minutes after your workout, or even better within the first 30 minutes. Why is the timing of your post-workout meal so crucial? If your body has exhausted all its reserves during the workout, it will result in breaking down muscles in order to feel itself, and we want to avoid that because it is not easy to build muscle mass. “
RELATED:I Reduced My Size from 16 to 6 in 9 Months with One Simple Lunch Change
Protein ShakeShutterstock
“I'm sure we have seen fitness people consuming a protein shake immediately after their training session. That's because a protein shake is a super convenient and fast post-workout recovery drink that has a good balance of both protein and cups and sometimes you may find that your appetite is suppressed following a tough workout, hence making liquid nutrition a more appealing option,” she explains. “Some of you may ask, is it enough just to consume a protein shake? Do I still need to consume a real meal? The answer is yes. Remember that protein shake is a supplement, and its purpose is to supplement your diet. It should not be replacing real whole foods.”
You Should Still Consume a MealShutterstock
“You still have to consume a real meal with a balance of protein, starchy cups, and healthy fats within one to two hours after your workout. Your body tolerates and processes carbohydrates most efficiently in the three-hour window post-workout, so this is your best window to eat your carbs,” says Soh.
Carbs Will Replenish Glycogen StoresShutterstock
“Eating carbs after exercise will replenish your glycogen stores, which you have used up during your workout, and it will also improve your ability to bounce back and come back stronger for your next workout,” adds Soh.
Here Is How Much Carbs and Protein You NeedShutterstock
She provides a “general guideline” of what your post-workout meal should contain. “For protein, 0.25 grams per pound of your target body weight, and for carbs, 0.25 to 0.05 grams per pound of your target body weight. Remember, this is just a guideline. If you were to perform a more intense weight training session that lasts up to 90 minutes, or if your goal is to build more lean muscles, then you may require more protein in your diet,” she says.
You Don’t Need a Protein Shake if You Eat a MealShutterstock
Another common question is whether it is a must to consume protein shakes post-workout. The answer is no. “If you're able to consume a proper real meal within 30 to 45 minutes after you finish training, it is not necessary to consume protein shakes. Protein shakes act as a supplement, which is super convenient and easily accessible,” she says.
Eat Any Meal with Carbs and ProteinShutterstock
“The bottom line is that you need both carbs and protein pre and post-breakout for sustained energy, improved performance, and better muscle. There isn't a one-size-fits-all solution when it comes down to having the right meal and timing. You have to keep trying different meals and timing and see which fits your body and the type of activity you do,” she says.
RELATED:What's Better: High-Protein or Low-Carb Diet for Weight Loss?
Everyone’s Needs Are DifferentShutterstock
Everyone is different when it comes to their needs. “For example, I perform better when I consume a small snack 30 minutes before training, whereas some of you might find that you need at least an hour window of eating prior to exercising,” she explains.
Count These Meals As Part of Your Daily CaloriesShutterstock
Don’t forget to tally up these meals. “It is also important to remember that your pre and post-workout snacks should be included as part of your total daily calorie intake,” reminds Soh.
Don’t Forget to Hydrate
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Soh ends her video on a final note. “Last but not least, staying hydrated and drinking sufficient water before, during, and after all your workouts is one of the most important steps you can take to properly feel your body and achieve the results you're looking for. It's important to minimize dehydration, which can cause low energy and muscle cramps or spasms,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        10 Worst Foods for Fat Loss
    

        Copyright Erik Richardson D.O./YouTube
    
By Christopher RobackFeb 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.
Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

            
                10. High-Calorie Coffee Drinks
            
            
        Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                9. Pizza
            
            
        Shutterstock"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

            
                8. Ice Cream
            
            
        ShutterstockWhile small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

            
                7. Beer and Alcohol
            
            
        ShutterstockThat "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

            
                6. Pastries, Cookies, and Cakes
            
            
        ShutterstockThese sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                5. Fruit Juice
            
            
        ShutterstockDon't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

            
                4. Candy Bars
            
            
        ShutterstockThese convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

            
                3. White Bread
            
            
        Shutterstock"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

            
                2. Sugary Drinks
            
            
        ShutterstockConsider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

            
                1. French Fries and Potato Chips
            
            
        Shutterstock"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

            
                The Bottom Line
            
            
        ShutterstockThese foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight
    
Copyright profitablenest/Instagram
By Leah GrothNov 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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 by eating “healthy” foods but can’t seem to achieve success? There’s a good chance you are eating the wrong stuff. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals 8 foods with hidden calories that you might be mistaken for healthy foods. “Reminder: No food is ‘bad,’ but some can quickly add up in calories, making it harder to stay in a deficit. Measure portions and stay mindful to enjoy these foods while staying on track with your goals!” she writes. “Here are 8 foods with hidden calories that make it tough to lose weight.”
Coconut Oil
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Are you cooking or baking with coconut oil? Often labeled as a “healthy fat,” coconut oil contains about 120 calories per tablespoon, says Brittney. “If you’re using it to cook or bake, the calories can quickly add up, especially if you don’t measure.”
Trail Mix
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Growing up, you may have thought that trail mix is a super healthy snack. However, oftentimes it isn’t. “This popular snack can pack 300-500 calories per cup, depending on the mix. The combination of nuts, dried fruit, and chocolate pieces is calorie-dense and easy to overeat. Opt for smaller portions,” she says.
Cheese
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It can be tempting to grab a chunk or slice of cheese if you are hungry, but you may want to think twice, according to Brittney. “One slice of cheddar cheese contains about 110 calories. A sprinkle here and a slice there can add up, especially if you’re not measuring. Grated cheese is particularly tricky to estimate accurately,” she says.
Smoothie Bowls
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Acai and other smoothie bowls are delicious and boast lots of antioxidants, but they might not help you lose weight. “These Instagram-worthy bowls can range from 300 to 600+ calories, thanks to toppings like granola, nut butter, and honey. While full of nutrients, they’re often calorie-dense and best enjoyed in moderation,” says Brittney.
RELATED:The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks
Sauces and Condiments
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Sauces and condiments may seem harmless, but they can actually boast more calories than your protein. According to Brittney, barbecue sauce contains about 70 calories per 2 tablespoons, while teriyaki sauce has 60 calories per tablespoon. “These flavorful additions can turn a low-calorie dish into a calorie bomb,” she says.
Fancy Coffee Drinks
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Ordering up your favorite Starbucks drink can derail your diet in an instant. “Specialty coffee drinks with whipped cream, syrups, and milk can easily exceed 300 calories. Even ‘lighter’ options like oat milk lattes can add up when consumed daily,” she writes.
Cereal
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Many of us grew up eating cereal for breakfast, but most actually offer very little nutritional benefits. “A serving of cereal might be labeled as 120-150 calories, but most people pour two or three times the recommended portion. Add milk, and your breakfast could top 300 calories before you know it,” she says.
RELATED:I Flattened My Belly by Eating Foods with This 1:1 Ratio
Muffins
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Another not-so-healthy item we grew up thinking was healthy—most muffins. “Store-bought muffins often contain 400-600 calories, even for ‘healthier’ options like bran or blueberry. They’re calorie-dense and often loaded with sugar, making them more like dessert than breakfast,” says Brittney.
What to Eat for Breakfast If You Want to Be Fit
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In another post she reveals a sample menu of what to eat 80 percent of the time if you want to be fit, starting with breakfast.
3-4 eggs - High in protein and healthy fats for sustained energy,
1 cup Oikos Greek yogurt - Adds additional protein and probiotics,
1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.
Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.
What to Eat for Lunch If You Want to Be Fit
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Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety,
1 fist-size sweet potato - Complex carb for steady energy,
Mixed veggies - Fiber, vitamins, and minerals to round out your meal.
Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
What to Eat for Dinner If You Want to Be Fit
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Lean steak or ground beef (50g protein) - Hearty protein source rich in iron,
1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores,
Mixed veggies - Nutrient-dense to support overall health.
Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.
What to Eat for a Late Night Snack If You Want to Be Fit
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Egg wrap,
1 tbsp powdered peanut butter (mixed with water for a creamy texture),
1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.
Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        The 9 Foods You Should Always Avoid on a Weight-Loss Diet
    

        Shutterstock/Jiri Miklo
    
By Christopher RobackNov 29, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
Losing weight requires making thoughtful food choices, but some seemingly harmless items can hinder your progress. High-calorie, low-nutrient foods not only add unnecessary calories but also spike blood sugar, increase cravings, and leave you feeling unsatisfied. By steering clear of these nine foods, you can create a more effective diet plan that promotes lasting weight loss and supports overall health. Here’s what to avoid and why.
Sugary Cereals
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Many cereals marketed as healthy breakfast options are loaded with added sugars and refined grains. They cause blood sugar spikes, leading to energy crashes and cravings later in the day. Opt for oatmeal or whole-grain cereals with no added sugar for a more balanced start to your morning.
RELATED:  This Is Exactly How to Lose Body Fat This Year
White Bread
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White bread is made from refined flour, which lacks fiber and nutrients. It digests quickly, causing hunger to return soon after eating. Replace white bread with whole-grain or sprouted bread, which offers more nutrients and helps stabilize blood sugar.
Fried Foods
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Fried foods like french fries and fried chicken are high in unhealthy fats and calories, making them a poor choice for weight loss. Bake or air-fry foods instead for a similar crunch without the excess calories and fats.
Candy Bars
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Candy bars are packed with sugar, unhealthy fats, and empty calories. They provide a quick energy boost but lead to crashes and cravings. Swap them for a piece of dark chocolate or a handful of nuts for a more nutritious treat.
Soda and Sugary Drinks
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Sugary beverages like soda, sweetened teas, and energy drinks are filled with empty calories and have no nutritional value. They also contribute to weight gain by spiking blood sugar. Choose water, herbal teas, or sparkling water with a splash of citrus instead.
RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make
Ice Cream
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Ice cream is high in sugar and fat, making it a calorie-dense dessert that can derail your progress. Choose frozen yogurt or a homemade smoothie bowl with fresh fruit as a healthier alternative.
Processed Meats
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Hot dogs, bacon, and deli meats are often high in sodium, unhealthy fats, and preservatives. Regular consumption can lead to water retention and increased calorie intake. Choose lean, minimally processed meats like grilled chicken or turkey instead.
Chips and Crackers
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Potato chips and crackers are calorie-dense snacks that offer little nutritional value. They’re easy to overconsume and don’t satisfy hunger effectively. Snack on raw veggies, air-popped popcorn, or whole-grain crackers for a healthier option.
RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8
Store-Bought Pastries
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Muffins, donuts, and other pastries are high in refined sugar, unhealthy fats, and calories. They provide little satiety and can lead to overeating later in the day. Opt for homemade baked goods made with whole-grain flour and natural sweeteners for a lighter alternative. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Viral Workout Trend That Actually Works for Weight Loss
    

        Copyright chrisfreytag/Instagram
    
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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.
Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it. 

            
                The 4-2-1 Method
            
            
        
View this post on Instagram
A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)
She goes on to reveal the concept of the 4-2-1 method:
4 days of strength training workouts
2 days of cardio
1 day of mobility/ activity recovery.

            
                It Is Effective for Weight Loss and Building Muscle
            
            
        
View this post on Instagram
A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)
“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

            
                She Also Endorses This Walking Hack
            
            
        
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A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)
In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!” 

            
                Walk After Every Meal
            
            
        
View this post on Instagram
A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)
“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

            
                There Are Lots of Benefits of Walking After Meals
            
            
        
View this post on Instagram
A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)
She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

            
                Break Walking Into Smaller Chunks to Make It More “Doable”
            
            
        
View this post on Instagram
A post shared by Mother Of (@motherof.co)
“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.” 
MSN Feed - Slideshow
        Coach Reveals 7 Foods She Eats and 7 She Avoids to Lose 49 Pounds at 43
    

        ​Eat More Protein
    

        Copyright ruthsoukup/Instagram
    
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says. 

            
                What She Eats: Animal Protein
            
            
        ​EggsShutterstockAnimal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says. 

            
                Healthy Fat
            
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockShe also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

            
                Vegetables
            
            
        13. Asparagus: 20 caloriesShutterstockShe eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

            
                Fresh Berries
            
            
        ShutterstockFruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

            
                Fermented Foods
            
            
        ​Probiotic Foods: Kefir Greek YogurtShutterstock“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

            
                Starches
            
            
        ShutterstockStarches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

            
                Seasonings
            
            
        ​Prebiotic Foods: GarlicShutterstockShe also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

            
                She Doesn’t Eat: Vegetable Oil
            
            
        ShutterstockIn another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

            
                Sugar
            
            
        SutterstockShe also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

            
                High Fructose Corn Syrup
            
            
        ShutterstockHigh fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

            
                Packaged Side Dishes
            
            
        Shutterstock
Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods. 

            
                Breakfast Cereal
            
            
        ShutterstockRuth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option. 

            
                Brownie and Cake Mix
            
            
        Protein Brownie BatterBrownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

            
                Fruit Juice
            
            
        ​5. Fruit JuiceShutterstockAccording to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Snuck Fiber Into Her Diet in 10 Ways and Lost 55 Lbs
    

        Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
    

        Copyright the_macro_method/Instagram
    
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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 lose weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post. 

            
                Why Fiber Is Important
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:
Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
Improves blood sugar control. 
Keeps you regular. 
Supports gut health. 
Supports weight loss + management.
Protects against colorectal cancer.

            
                Add Avocado 
            
            
        
View this post on Instagram
A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

            
                Sprinkle on Some Seeds
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

            
                Level Up Your Smoothie
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

            
                Learn to Love Veggies
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

            
                Swap Out Your Pastas
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

            
                Amy Up Your Oats
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

            
                Berries
            
            
        
View this post on Instagram
A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

            
                Switch Up Your Snacks
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

            
                Choose Plant Proteins
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

            
                Pick a Better Brea
            
            
        
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A post shared by Gillian Ferguson | Women’s Nutrition Coach (@the_macro_method)
You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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