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Nutrition & Diet
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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.

The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

Here is everything you need to know about the controversial fruit.

Leah Groth
By Leah GrothMay 12, 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 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.

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,food
Shutterstock
Leah Groth
By Leah GrothMay 12, 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 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.

Nutrition & Diet

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.

1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

Banana,Yogurt,And,Spoon,breakfastShutterstock

Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

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

4. Use Them for Post-Workout Recovery

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

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Nutrition & Diet

The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,food
Shutterstock
Leah Groth
By Leah GrothMay 12, 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 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.

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.

1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

Banana,Yogurt,And,Spoon,breakfastShutterstock

Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

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

4. Use Them for Post-Workout Recovery

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

Nutrition & Diet

This is the #1 Carb You Could Eat For Your Body

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Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnApr 22, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

What happens to your body when you eat bananas? Amazing things. In fact, I have coached hundreds of clients with a wide range of goals from weight loss to athletic performance to balancing the gut microbiome—and my custom nutrition plans with my clients include mostly unprocessed whole foods, including, yes, bananas. Put simply, bananas are a nutrient-dense food, rich in potassium, vitamin B6, vitamin C and tons of other antioxidants and phytonutrients. Unprocessed carbohydrates are important for energy levels, heart health and immune health, to name a few that contribute to overall quality of life. Bananas are easily accessible compared to other fruits so they are a reliable choice. Read on to discover what happens to your body when you eat bananas.

1. Bananas Can Increase Energy

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Bananas can increase energy and improve blood sugar regulation. Due to the fact that bananas are rich in carbs but also fiber which helps slow down the spike in blood sugar.

2. Bananas Make for a Healthier Gut

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

They can improve digestion and promote regularity. In fact, unripe bananas are rich in resistant starches which are prebiotics. Prebiotics are a food source for beneficial bacteria that ferment in the colon to promote a healthy gut environment and support the integrity of the intestinal lining.

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

3. Bananas Can Decrease Your Appetite

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

Bananas can decrease appetite. As I said earlier, unripe bananas are rich in resistant starch and fiber which can increase satiety. Satiety may support weight loss or weight management as opposed to other carbohydrate sources.

4. Bananas Can Improve Heart Health

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Bananas are a rich source of potassium, which is essential for maintaining proper heart and muscle function, as well as regulating blood pressure. Adequate potassium intake is associated with a reduced risk of stroke and kidney stones.

Related: Boost Your Ozempic Results With This Quick 10-Minute Workout

5. Bananas Can Improve Your Mood

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Bananas contain an amino acid called tryptophan which is a precursor to serotonin. Serotonin is a neurotransmitter that helps regulate mood.

6. Bananas Can Support Recovery After Exercise

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

Bananas can support recovery from exercise because they are a good source of easily digestible carbohydrates, mainly in the form of natural sugars like glucose, fructose, and sucrose. Consuming carbohydrates after exercise helps replenish glycogen stores in muscles, which serve as a primary energy source during physical activity. Bananas are also rich in potassium. Potassium is lost through sweat during exercise, and replenishing it is important for preventing muscle cramps and maintaining proper muscle contraction.

7. How to Incorporate Bananas Into Your Diet

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas are appropriate daily for those who do not live sedentary lifestyles. They are a quality unprocessed carbohydrate source to be consumed alongside a protein, a vegetable and a fat source to make a balanced meal. Here are some great ideas:

  • Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery. For even better results, pair the banana with a protein source.
  • Ways to eat bananas
    • Add frozen banana to a smoothie
    • Make “ice cream” with frozen banana in a food processor
    • Used mashed banana as a sugar substitute in baking
    • Slice green bananas on salads or pan fry
    • Topping for protein-dense greek yogurt or cottage cheese

Related: 10 Foods You Should Eat Every Day For Your Best Body

8. One Last Thing About Making the Most of Bananas

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

There are hundreds of banana varieties but only a few make the shelves for most consumers. Find mini bananas to help with portion control. And many cultures incorporate bananas, or plantains, into their staple dishes. Try to find a variety of banana you haven’t had before or try making a recipe using bananas in a way you haven't before.

💪🔥Body Booster: Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

Nutrition & Diet

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

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,food
Shutterstock
Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnMay 06, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Some people, especially weight-conscious dieters, have an irrational fear of bananas. While bananas do have carbs and sugar, they are an unprocessed food filled with nutrients and can’t possibly lead to fat gain in isolation unless they are eating a caloric surplus in general. I have plenty of clients losing weight while eating bananas on a regular basis.

One of the most common breakfasts I see my clients eat before we begin working together is a single banana. They are an easy, fast, and nutritious choice to grab in the morning, but the problem is they are not pairing it with anything else, so the banana is quickly digested, and they are hungry an hour later, reaching for another quick carbohydrate-rich treat, which keeps the cycle going.

A better breakfast would be to pair a banana with yogurt, bend in a smoothie, and add a handful of walnuts or a side of eggs. Here are the two best banana recipes for weight loss.

1. The Easiest Protein Pancakes Ever

My most popular recipe includes bananas and has 38g of protein. This is a staple in my diet, and many of my clients love it as well.

Ingredients:⁠

  • 1 banana⁠
  • 2 large eggs
  • 1 scoop protein powder⁠ (I used @legionathletics banana crème pie casein protein)

Directions:⁠

  1. Mash banana in a mixing bowl with a fork.
  2. Add 2 eggs and mix until combined.⁠
  3. Add protein. Stir until forms a thick batter. Add more protein (or flour) if too thin.⁠
  4. Heat a skillet on medium heat. Lightly spray with avocado oil and spoon batter into pancake shapes on skillet. Keep pancakes on the smaller side for easier flipping. ⁠
  5. Cook for 2-3 minutes per side or until cooked how you like your pancakes.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

2. 3-Ingredient Brownies

As bananas ripen and go from green to yellow to brown, the starch content lowers and sugar increases.

Ripe bananas are considered a high-FODMAP food which means the sugar content could be problematic for sensitive stomachs. If that is the case, choosing a green banana with higher starch could be better.

For those who are sensitive to constipation, a green banana may worsen symptoms so they could be better with a yellow banana.

Don’t throw out your overripe bananas! These have the highest amounts of nutrients like vitamins, minerals and antioxidants. Bananas in this stage are great to mash and add some sweetness to any meal or use to make a healthy dessert recipe like these 3-ingredient brownies.

Ingredients:⁠

  • 3 ripe bananas, mashed⁠
  • 1/2 cup of any nut butter⁠
  • 1/2 cup raw cacao powder⁠

Directions:⁠

  1. Preheat the oven to 350.⁠
  2. In a bowl, mash bananas as smooth as you can get them with a fork (or use a blender).⁠
  3. Add the cacao and nut butter, stir until mixed into a batter.⁠
  4. Pour batter into a 9x9 baking dish (or silicone molds, cupcake pan, cake pan etc.) and bake for 20 minutes.⁠
  5. Remove and let cool, you can put them in the fridge for faster cooling.⁠

Makes 12 brownies.

If you enjoyed this article, don't miss The #1 Carb to Eat for a Healthy Body.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

Nutrition & Diet

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

dr-anna-pleet
Dr Anna Pleet
Leah Groth
By Leah GrothJul 17, 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 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.

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.

1. Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

berry smoothie with spinach and chia seeds in a glass mugShutterstock

“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

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

“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

Halibut with hazelnut crust with roast red pepper sauce, asparagus, cauliflower and shiitake mushroomsShutterstock

You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

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

The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

RELATED: 10 Best High-Protein Foods for Weight Loss

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

Greek yogurt in a potShutterstock

And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

RELATED: I'm a Doctor and Lost 100 Pounds on the Carnivore Diet

How to Eat Yogurt

A plastic plate of salad with ranch dressingShutterstock

There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

RELATED: 4 Simple Truths to Stay Fit in Your 50s

Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

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“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

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The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

RELATED: Simple Cardio Routines for Weight Loss in 60 Days

How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” 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

Top 3 Superfoods You Should Eat Every Day to Lose Weight, According to Doctor

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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Do you want to eat your way to weight loss? According to Dr. Steven Gundry, MD, medical director at The International Heart and Lung Institute Center for Restorative Medicine and the New York Times best-seller The Plant Paradox and The Plant Paradox Cookbook, losing weight isn’t just about eating less, but about eating the right kind of superfoods. In one of his viral YouTube videos, he reveals the “top three foods for weight loss.”

Dr. Gundry Struggled to Love 70 Pounds, But These 3 Foods Helped

“Still struggling to lose weight, I get it. I was 70 pounds overweight for years, and no amount of exercise or healthy eating helped until I discovered that weight loss comes down to what you eat and what you don't eat,” Dr. Gundry reveals. “So today I'm sharing my top three foods you should be eating to help you shed the pounds and live your happiest, healthiest life.”

1. Prebiotic Rich Foods

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“Number one, and I can't say this enough: Prebiotic rich foods,” Gundry reveals. “Now there's always some confusion about a probiotic, a prebiotic, and now a post-biotic.”

Probiotics Eat Prebiotics

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“So real quick, probiotics are friendly bacteria, and probiotics have to eat something, and the foods that they have to eat are called prebiotics,” he says.

Polyphenols Are Great Prebiotics

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“Now, most of us associate prebiotics with fiber, but a lot of prebiotics really aren't fibers. For instance, in my new book, unlocking the Keto Code, I introduced you to the fact that polyphenols, which are plant compounds that give plants their color, are actually prebiotics for the bacteria in our gut. And with each passing year, evidence is accumulating that these polyphenols may, in fact, be the most important part of prebiotics that we've neglected over fiber per se,” he says.

RELATED: I Lost 15 Pounds in 1 Month After 50 With These Simple Hacks

Gut Bacteria Then Makes Postbiotics

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“Now, don't get me wrong, fiber that is edible by our gut bacteria is equally important because gut bacteria use fiber, use prebiotic fiber, and use prebiotics to make chemicals called postbiotics. And this is where it gets really confusing. Postbiotics simplistically are the byproducts of bacteria, probiotics, eating prebiotics, and these postbiotics are signaling compounds,” he continues.

A Calorie In Does Not Equal a Calorie Out, He Says

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“Signaling compounds tell our mitochondria what to do, tell our genes what to do, tell our cells what to do. The exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria literally waste calories to do a caloric bypass on the food you eat. And that's actually exciting news because it means that a calorie in equals a calorie out is not true,” he says.

Prebiotics Will Help You Lose Weight

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“Many of the calories that you eat, which are prebiotics, whether they're fiber, whether they're polyphenols, will actually make you lose weight more than the amount of food that you are eating, which is really, really exciting,” he says.

He Says to Use More Spices

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“The more fiber-rich foods you get in your diet, the more polyphenols you get in your diet by eating brightly dark colored vegetables by using spices. Spices are dense in polyphenols, and so anytime you can add fiber and polyphenols, you are going to have a weight loss benefit. You can use spices in everything,” he says.

RELATED: 25-Minute Walk to Burn Fat at Home

Make Smoothies

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“One of the easy ways to get these compounds into your diet is to make a smoothie. It's really easy to get fiber in smoothies, and it's tasty. Now, there are a lot of fiber supplements out there, but beware, a number of fiber supplements like Metamucil, for instance, are loaded with sugar or if they're low calorie or no sugar added, they use sucralose, which is Splenda or any of the other artificial sweeteners, which believe it or not, kill off your friendly bacteria,” he says.

Or Get Inulin Powder

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“It's much easier to add fiber to your diet. One of the easiest fibers to add to your diet is inulin. And inulin is present as a powder. It has a slightly sweet taste. You can put it in your smoothies, or you can add it to your vegetables. There are inulin-rich vegetables, asparagus, Jerusalem artichokes, sometimes called sunchokes, and the chicory family, like radicchio and Belgian endive,” he says. “So the more of these sorts of vegetables you get in your diet, the easier it is to do this.”

2. Avocados

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The second best food to add to your diet is avocados. “I can't say this enough. Do not be afraid of fat. Contrary to popular belief, eating an avocado a day does not make you fat. In fact, avocados do exactly the opposite,” Dr. Gundry says.

Avocados Help You Absorb Nutrients in Food

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“Avocados help you absorb the nutrients in food. In fact, there's a very famous study of having people eat salads with and without avocado, and it was found that the addition of the avocado made people absorb the nutrients, vitamins, and minerals in that salad much better than if the avocado wasn't there in the first place,” he says.

They Are Also a Great Source of Monounsaturated Fat

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“Avocados have great monounsaturated fat. It's called oleic acid. It's the same fat in olive oil. And avocados are rich in prebiotic fiber. And so these compounds actually help you lose weight,” he says.

Eat One a Day

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How many should you eat a day? “Well, there is a human study that shows the addition of one avocado a day actually improved weight loss over not having the avocado a day. So what the heck? Have an avocado a day, have some guacamole,” he says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Cook an Egg in an Avocado

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His go-to recipe? “Half an avocado. Take the pit out, put an egg yolk in each hole, and put it in the broiler. It's a phenomenal breakfast. It's a phenomenal snack,” he explains.

Or, Another Source of Fiber

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“What can you substitute if you're sensitive to avocado? Well, we have a few people who do react to avocados. It's unusual, but it does happen. In that case, don't have an avocado. Instead, use other sources of fiber rather than an avocado,” he says.

3. MCT Rich Foods

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“The number three thing that you should add to your diet to help you lose weight is MCT-rich foods,” he says. “Now, most people have heard of MCT oil, medium chain triglycerides. It's becoming easy to find Costco, even as MCT oil.”

Coconut Oil Does Not Have the Same Benefits

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“Coconut oil does not have the same benefits as MCT oil,” he says. “Studies that I talk about in unlocking the Keto code Show that people who are asked to have MCT oil as part of their diet versus people who did not have MCT oil as part of their diet lost three to five kilograms of weight in six weeks just by adding MCT oil to their diet. And we're not talking about a lot. Probably three tablespoons a day will do it for most people.”

Goat and Sheep Products Also Have MCT Oil

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“Now, the other great news is that MCT oil is present in goat and sheep products. So goat yogurt, sheep yogurt, goat kefir, sheep kefir, goat cheese, sheep cheese. 30% of the fats in these products are medium chain triglycerides,” he says.

If You Eat the Right Fats and Avoid Refined Carbs, You Will Lose Weight

The bottom line? “If you eat the right kinds of fat and if you eat them during the right times and you don't eat fats with refined carbohydrates, fats can actually help you lose weight,” he reveals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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By Leah SuzanneMay 11, 2025
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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.

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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