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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.

15 Foods You Should Always Avoid, According to Experts

Experts reveal some of the unhealthiest foods on the planet.

FACT CHECKED BY Christopher Roback
Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.
Shutterstock
FACT CHECKED BY Christopher Roback

Even if you aren’t trying to lose weight, eating the right food – and avoiding the wrong – is a key part of health. Food is linked to everything from heart and brain health to overall longevity. So what food should you avoid at all costs? Here is what the experts say.


Doughnuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Blanca Garcia, RDN, and nutrition specialist at www.healthcanal.com, recommends avoiding doughnuts. “Although very tasty, doughnuts are sugar on top of sugar; the dough that it’s made of is refined flour, which, when consumed, gets absorbed quickly into the bloodstream, increasing sugar levels. But also, most doughnuts are coated with actual sugar, sugary toppings, and sugary fillings,” she says. “They are also dipped in oil, which increases the fat content. Doughnuts have an excess amount of simple carbohydrates and fat. There is no protein or vitamins and minerals to contribute to health, at no point is doughnut healthy.”

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Soda

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

Blanca also suggests avoiding mainstream soft drinks. “Soda is such a common beverage in homes, restaurants, gatherings, and work gatherings. Regular soda only contributes sugar, no proteins, vitamins or minerals. There is nothing soda can do to contribute to health, it actually displaces the space of foods that do contribute to nutrients,” she says.

Fried Chicken

Breaded Fried Chicken Wings, Fingers and Drumsticks on Wooden Rustic Background Top View. Hot Crispy Chicken Nuggets, Fillet Strips, Meat Pieces in BreadcrumbsShutterstock

Chicken is a source of protein, some vitamins and minerals can be healthy if baked, broiled, or grilled, says Blanca. “However, when deep fried with coating, it increases in simple carbohydrates from the coating and is fully engulfed in fat, which significantly increases its fat content besides the already natural fat content found in chicken.”

Nutritionally Empty Foods

French fries or potato chips with sour cream and ketchupShutterstock

Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness, stresses the importance of avoiding all nutritionally empty foods. “To lose weight, both nutrients and quality ingredients matter. ‘Nutritionally empty’ foods like chips, baked goods, fried food, and sugary beverages can get in the way of progress because they all contain lots of simple carbohydrates that are high calorie but not very filling, leaving you hungry or improperly fueled,” she says.

Sugary Drinks

Soft drinksShutterstock

“Starting the day with a sugary coffee like Starbucks frappuccinos could be seriously impeding your weight loss goals,” says Hadley, pointing out that one Frappuccino “can easily add 300+ calories to your day without any nutrients to help keep you feeling satisfied, fueled, or even full.”

Fried Foods

French fries in hot fat in a deep fryerShutterstock

Focusing on macronutrients like protein and fat is a common goal for many looking to lose weight, but it’s important to recognize that quality also matters, says Hadley. “Fried chicken, for example, may have high protein content but the fried food can increase levels of inflammation that may actually lead to weight gain. Instead, opt for minimally processed ingredients, gentle cooking methods, and focus on adding colors from fruit and veg to fuel your body at a cellular level.”

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Foods with Ingredients You Can’t Pronounce

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

Mark Hyman, MD, one of the world’s leading physicians and one of Gwyneth Paltrow’s go-to health experts, discussed foods to avoid on episode 818 of his podcast, The Doctors Farmacy. “First of all, if you read something on a label and you don’t know what it is and you can’t pronounce it, don’t eat it,” Hyman instructed, listing Butylated hydroxytoluene, or BHT, as an example as it “is a known carcinogen that’s banned in most countries except the United States.” He adds that food is “not a chemistry project,” so “if you can’t pronounce it, don’t eat it.”

Refined Oils

Oil,Cooking,Oil,Synthetic,fatShutterstock

Refined oils are a no-no, according to Hyman. This includes canola, vegetable, soybean, corn oils, and margarine.

Hydrogenated Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

Hydrogenated fats are also a big fat no. Hyman explains it “means they’ve chemically altered the fat. It’s a plant oil that is liquid at room temperature and they’ve injected it with hydrogen to bind to the fats, and it’s kind of a chemical thing.” He adds that “there’s no doubt, there’s no controversy, there’s no nutrition scientist, no professional association, no government that says that this is something we should be consuming anymore. It’s just a hard no.”

Related: Which Pasta is Best for Weight Loss?

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Another “hard rule” according to Dr. Hyman is avoiding high fructose corn syrup, because it is “not a whole food” and is “a highly processed industrial food product.” He adds that it has mercury in it and is “basically deconstructed” food. “So in normal sugar, glucose and fructose are bound together. In high fructose corn syrup, they’re not, they’re free, and it’s free fructose,” he says, explaining that it enters your body and causes insulin resistance, inflammation, and elevates uric acid. In order to absorb fructose unlike glucose, “it requires a lot more energy,” he continues, “and so when you’re eating a lot of fructose, it takes a lot of energy in the gut and that actually causes the gut to weaken and leak and become leaky. And then you get these holes in your intestine and that causes food and bacteria to leak in, causing inflammation throughout the body, which leads to heart disease, diabetes, obesity, cancer, Alzheimer’s, you name it, it’s really bad.”

Fast Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Another “no brainer” according to Hyman? “Don’t go to fast food restaurants.” He explains that a chicken nugget has “27 or 37 ingredients and one of which is chicken. Just don’t eat that food. It’s made in ways that are really bad. In fact, a burger at McDonald’s is actually, I think only 50% beef and in the rest of it’s all this weird filler and stuff that we should be eating.”

Anything with MSG

Monosodium glutamate, MSG on wooden spoon. Copy space., a flavor enhancer in many asian foodShutterstock

Hyman says that “you have to be really diligent” about identifying foods that have MSG, or monosodium glutamate. “Now, this is an excitotoxin. This is something that glutamate is an important neurotransmitter that regulates something called NMDA receptors in the brain. And if you overstimulate these, it actually can lead to all kinds of brain issues and cognitive dysfunction,” he explains.

Mostly Everything in Aerosol Cans

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

While certain spray cans are okay, ”aerosol is just bad for the environment. It’s bad for the ozone layer, and I wouldn’t eat it,” says Hyman.

Artificial Sweeteners

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

Artificial sweeteners should also be avoided, says Hyman. Not only could they lead to weight gain, but it affects your microbiome, and can create inflammation. “It has a huge effect on your microbiome. It causes fermentation, bloating, distension, and I would really encourage you all just to stay away from the sugar alcohols for that reason,” he says. “I think stevia may be all right, monk fruit may be all right. We’re still trying to figure that out. But I would really stay away from all the other artificial sweeteners.”

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“Processed foods that have added sugars, trans fats, and artificial ingredients should be avoided at all costs. They tend to cause weight gain, swelling/inflammation, and even chronic diseases like diabetes and heart disease,” says Antoni Adamrovich, MSN, BA, APRN, FNP-C; the Chief of Medicine and Co-Founder of tb2.health.

“Try to limit your intake of beverages with high sugar (e.g., soda, artificially sweetened juices, etc.) and high-sodium foods (e.g., processed snacks, fast food, etc.). Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.),” he says. “Regularly eating these types of foods will go a long way in supporting your health and well-being. They provide your body with the essential vitamins, minerals, and antioxidants you need, while minimizing the intake of empty calories.”

💪🔥Body Booster: A good rule to follow? If you can’t pronounce an ingredient, you might not want to eat it. 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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Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Evidence-Based

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

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

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

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

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.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

ice-creamShutterstock

While 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

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "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

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These 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

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

Don'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

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These 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

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

"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

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider 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

French fries in hot fat in a deep fryerShutterstock

"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

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These 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.

Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Even if you aren’t trying to lose weight, eating the right food – and avoiding the wrong – is a key part of health. Food is linked to everything from heart and brain health to overall longevity. So what food should you avoid at all costs? Here is what the experts say.


Doughnuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Blanca Garcia, RDN, and nutrition specialist at www.healthcanal.com, recommends avoiding doughnuts. “Although very tasty, doughnuts are sugar on top of sugar; the dough that it’s made of is refined flour, which, when consumed, gets absorbed quickly into the bloodstream, increasing sugar levels. But also, most doughnuts are coated with actual sugar, sugary toppings, and sugary fillings,” she says. “They are also dipped in oil, which increases the fat content. Doughnuts have an excess amount of simple carbohydrates and fat. There is no protein or vitamins and minerals to contribute to health, at no point is doughnut healthy.”

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Soda

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

Blanca also suggests avoiding mainstream soft drinks. “Soda is such a common beverage in homes, restaurants, gatherings, and work gatherings. Regular soda only contributes sugar, no proteins, vitamins or minerals. There is nothing soda can do to contribute to health, it actually displaces the space of foods that do contribute to nutrients,” she says.

Fried Chicken

Breaded Fried Chicken Wings, Fingers and Drumsticks on Wooden Rustic Background Top View. Hot Crispy Chicken Nuggets, Fillet Strips, Meat Pieces in BreadcrumbsShutterstock

Chicken is a source of protein, some vitamins and minerals can be healthy if baked, broiled, or grilled, says Blanca. “However, when deep fried with coating, it increases in simple carbohydrates from the coating and is fully engulfed in fat, which significantly increases its fat content besides the already natural fat content found in chicken.”

Nutritionally Empty Foods

French fries or potato chips with sour cream and ketchupShutterstock

Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness, stresses the importance of avoiding all nutritionally empty foods. “To lose weight, both nutrients and quality ingredients matter. ‘Nutritionally empty’ foods like chips, baked goods, fried food, and sugary beverages can get in the way of progress because they all contain lots of simple carbohydrates that are high calorie but not very filling, leaving you hungry or improperly fueled,” she says.

Sugary Drinks

Soft drinksShutterstock

“Starting the day with a sugary coffee like Starbucks frappuccinos could be seriously impeding your weight loss goals,” says Hadley, pointing out that one Frappuccino “can easily add 300+ calories to your day without any nutrients to help keep you feeling satisfied, fueled, or even full.”

Fried Foods

French fries in hot fat in a deep fryerShutterstock

Focusing on macronutrients like protein and fat is a common goal for many looking to lose weight, but it’s important to recognize that quality also matters, says Hadley. “Fried chicken, for example, may have high protein content but the fried food can increase levels of inflammation that may actually lead to weight gain. Instead, opt for minimally processed ingredients, gentle cooking methods, and focus on adding colors from fruit and veg to fuel your body at a cellular level.”

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Foods with Ingredients You Can’t Pronounce

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

Mark Hyman, MD, one of the world’s leading physicians and one of Gwyneth Paltrow’s go-to health experts, discussed foods to avoid on episode 818 of his podcast, The Doctors Farmacy. “First of all, if you read something on a label and you don’t know what it is and you can’t pronounce it, don’t eat it,” Hyman instructed, listing Butylated hydroxytoluene, or BHT, as an example as it “is a known carcinogen that’s banned in most countries except the United States.” He adds that food is “not a chemistry project,” so “if you can’t pronounce it, don’t eat it.”

Refined Oils

Oil,Cooking,Oil,Synthetic,fatShutterstock

Refined oils are a no-no, according to Hyman. This includes canola, vegetable, soybean, corn oils, and margarine.

Hydrogenated Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

Hydrogenated fats are also a big fat no. Hyman explains it “means they’ve chemically altered the fat. It’s a plant oil that is liquid at room temperature and they’ve injected it with hydrogen to bind to the fats, and it’s kind of a chemical thing.” He adds that “there’s no doubt, there’s no controversy, there’s no nutrition scientist, no professional association, no government that says that this is something we should be consuming anymore. It’s just a hard no.”

Related: Which Pasta is Best for Weight Loss?

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Another “hard rule” according to Dr. Hyman is avoiding high fructose corn syrup, because it is “not a whole food” and is “a highly processed industrial food product.” He adds that it has mercury in it and is “basically deconstructed” food. “So in normal sugar, glucose and fructose are bound together. In high fructose corn syrup, they’re not, they’re free, and it’s free fructose,” he says, explaining that it enters your body and causes insulin resistance, inflammation, and elevates uric acid. In order to absorb fructose unlike glucose, “it requires a lot more energy,” he continues, “and so when you’re eating a lot of fructose, it takes a lot of energy in the gut and that actually causes the gut to weaken and leak and become leaky. And then you get these holes in your intestine and that causes food and bacteria to leak in, causing inflammation throughout the body, which leads to heart disease, diabetes, obesity, cancer, Alzheimer’s, you name it, it’s really bad.”

Fast Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Another “no brainer” according to Hyman? “Don’t go to fast food restaurants.” He explains that a chicken nugget has “27 or 37 ingredients and one of which is chicken. Just don’t eat that food. It’s made in ways that are really bad. In fact, a burger at McDonald’s is actually, I think only 50% beef and in the rest of it’s all this weird filler and stuff that we should be eating.”

Anything with MSG

Monosodium glutamate, MSG on wooden spoon. Copy space., a flavor enhancer in many asian foodShutterstock

Hyman says that “you have to be really diligent” about identifying foods that have MSG, or monosodium glutamate. “Now, this is an excitotoxin. This is something that glutamate is an important neurotransmitter that regulates something called NMDA receptors in the brain. And if you overstimulate these, it actually can lead to all kinds of brain issues and cognitive dysfunction,” he explains.

Mostly Everything in Aerosol Cans

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

While certain spray cans are okay, ”aerosol is just bad for the environment. It’s bad for the ozone layer, and I wouldn’t eat it,” says Hyman.

Artificial Sweeteners

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

Artificial sweeteners should also be avoided, says Hyman. Not only could they lead to weight gain, but it affects your microbiome, and can create inflammation. “It has a huge effect on your microbiome. It causes fermentation, bloating, distension, and I would really encourage you all just to stay away from the sugar alcohols for that reason,” he says. “I think stevia may be all right, monk fruit may be all right. We’re still trying to figure that out. But I would really stay away from all the other artificial sweeteners.”

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“Processed foods that have added sugars, trans fats, and artificial ingredients should be avoided at all costs. They tend to cause weight gain, swelling/inflammation, and even chronic diseases like diabetes and heart disease,” says Antoni Adamrovich, MSN, BA, APRN, FNP-C; the Chief of Medicine and Co-Founder of tb2.health.

“Try to limit your intake of beverages with high sugar (e.g., soda, artificially sweetened juices, etc.) and high-sodium foods (e.g., processed snacks, fast food, etc.). Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.),” he says. “Regularly eating these types of foods will go a long way in supporting your health and well-being. They provide your body with the essential vitamins, minerals, and antioxidants you need, while minimizing the intake of empty calories.”

💪🔥Body Booster: A good rule to follow? If you can’t pronounce an ingredient, you might not want to eat it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Portrait,Of,A,Girl,In,Sunglasses,Holding,Cup,With,Drink
Shutterstock
FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!


Ditch the Bleached White Flour and Refined Grains

Flour in burlap bag on cutting board and wooden table backgroundShutterstock

Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

big group of meat, bread and vegetablesShutterstock

Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

Soft drinksShutterstock

Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

ice-creamShutterstock

Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

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

Steer Clear of Fried Foods

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

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

While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

A woman who eats a lot of fast foodShutterstock

Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Avoid Foods with Unpronounceable Ingredients

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

Glass,Water,Sparkling,sodaShutterstock

Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

Organic Whole Wheat White Bread Cut into SlicesShutterstock

The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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


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

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

Processed Foods Can Be Included in Your Diet Mindfully

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

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

Related: Krissy Cela Shares Her Workout For a Chiseled Midsection

Seed Oils Aren't Inherently Dangerous

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

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

High Fructose Corn Syrup is Like Sugar, Dangerous When Abused

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

Artificial Sweeteners Can Help Reduce Caloric Intake

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

Related: I Lost 40 Pounds By Eating These 8 Foods

Final Word From the Expert

Derek_Liptonnutrition.with.derek/Instagram

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

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

Fact-Checked

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

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

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

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


Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

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

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

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

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

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

You Need to Drink Lots of Water

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

She Suggests Eating These 12 Foods

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

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

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

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

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

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

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

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.