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You Don’t Need the Gym to Get Flat Abs, Just Avoid These Foods

A diet and nutrition expert claims that certain foods are keeping you from your dream abs.

Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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neptunianbabyyy/Instagram
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

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

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

Zara_Kai_theneptunianbaby7neptunianbabyyy/Instagram

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

Related: 3 Proven Workouts for Enhanced Bust Firmness

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

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

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

She Also Says to “Stop Eating Every Hour”

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

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

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

Young girl showing sporty belly against the sea on the beachShutterstock

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

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

Don’t Eat Too Much in One Sitting

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

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

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

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Nutrition & Diet

You Don’t Need the Gym to Get Flat Abs, Just Avoid These Foods

Zara_Kai_theneptunianbaby6
neptunianbabyyy/Instagram
Leah Groth
By Leah GrothJun 16, 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
✓Fact-Checked

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

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

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

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

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

Zara_Kai_theneptunianbaby7neptunianbabyyy/Instagram

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

Related: 3 Proven Workouts for Enhanced Bust Firmness

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

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

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

She Also Says to “Stop Eating Every Hour”

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

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

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

Young girl showing sporty belly against the sea on the beachShutterstock

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

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

Don’t Eat Too Much in One Sitting

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

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

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

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Fitness & Workouts

Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

Andrea_Simulus_andreafit4_10
andreafit4/Instagram
Leah Groth
By Leah GrothMay 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.

You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

Andrea_Simulus_andreafit4_12andreafit4/Instagram

The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

Fitness & Workouts

I Lost Over 20 Pounds and Here Are 9 Things I Wish I Knew About Losing Weight Fast 

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothOct 01, 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
✓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.

Do you want to lose weight fast? Getting into a calorie deficit is key, but there are a few ways to maximize weight loss. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a recent social media post, she revealed some things she had learned along the way that could have helped her lose weight faster than she had. “I would lose weight in calorie deficit much faster if only I knew…” she captioned the Instagram video.

You Have to Be in a Calorie Deficit to Lose Fat

First, Mahtab explains that you have to be in a calorie deficit to lose fat. “Which in simplest terms means eating less calories than your body burns,” she says. Calculating this is easy. Subtract how many calories you are burning from your intake. To figure this out, try using one of the many calorie-tracking apps on the internet.

Fruit Is Not Making You Fat

Second, fruit is NOT making you fat, she says. “Yes, it has some sugar content, but it also has lots of nutrients that are good for you. The extra 20 pounds you need to lose is NOT because of fruits,” she says.

You Don’t Need to Do Fasted Cardio

Should you avoid eating prior to doing cardio? “Fasted cardio is not better than unfasted cardio for fat loss,” says Mahtab. “As long as you are in a calorie deficit, you will be losing weight.”

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Low-Intensity Cardio Can Be Just As Effective As HIIT

Is higher-intensity exercise always better than lower-intensity exercise when it comes to fat loss? “High-intensity cardio (HIIT) is not better than low-intensity cardio for fat loss. Both can work,” says Mahtab. “I personally prefer low intensity since it’s much easier to recover from.”

    Breakfast Isn’t the Most Important Meal of the Day

    Should you fuel up in the morning? Not necessarily, says Mahtab. “Breakfast is NOT the most important meal of the day,” she writes. “Don’t get me wrong, I still believe getting 30g of protein first thing in the morning will massively help yo, but it’s not the only way.”

    RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

    Ditch the Green Powder

    Lots of influencers promote green powder to get your veggies, but not Mahtab. “Green powders are NOT helping you lose fat. And they definitely are NOT a replacement for vegetables,” she writes.

    You Don’t Have to Quit Rice and Bread

    No, cutting all carbs isn’t essential for fat loss. “You don’t need to quit eating rice and bread to lose fat. You can enjoy them all, and as long as you are in a calorie deficit, you will be losing fat,” says Mahtab.

    RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

    You Don’t Need to Track Macros

    Lots of experts promote counting macros for fat loss, but it’s not essential, says Mahtab. “You don’t need to count your carbs and fats to lose fat. You only need to track your calories and protein,” she writes.

    You Don’t Need to Practice Intermittent Fat Loss

    And lastly, intermittent fasting isn’t required. “There is nothing special about intermittent fasting for fat loss. It only restricts the window of eating, and you can still lose fat if you manage to eat more calories in that limited window of eating,” she writes.

    RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

    Follow Mahtab

    You can follow Mahtab Ekay on social media for more helpful tips and tricks about weight loss, fat burning, and muscle building. Here is her Instagram and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Fitness & Workouts

    The 9-Step Plan for Rock-Hard Abs in 60 Days or Less

    Jeff Nippard
    Copyright Jeff Nippard/Instagram
    Alek Korab
    By Alek KorabSep 26, 2024
    Alek Korab
    Editor
    Alek Korab is Founding Editor of Body Network
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    FACT CHECKED BY Christopher Roback
    ✓Expert-Recommended

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

    Looking to transform your core and achieve rock-hard abs in just 60 days? It’s entirely possible with the right plan and mindset. Fitness expert Jeff Nippard, a Canadian natural pro bodybuilder and powerlifter, combines his biochemistry background with a passion for evidence-based training to offer a proven strategy. His approach emphasizes not only effective ab exercises but also the critical role of nutrition and overall lifestyle changes. By focusing on progressive overload training, maintaining a clean diet, staying hydrated, and incorporating some cardio, you can build a strong, visible six-pack. Stick to the plan, stay consistent, and watch your abs become more defined with every workout—and also enjoy insights from Sharon Stewart, AFAA, and NASM to help you get those coveted abs in just 60 days.

    Fat vs. Abs

    Nippard explains in his popular video the relationship between body fat percentage and ab visibility: "At 30% [body fat], your stomach is much flatter, but you still don't have visible abs. Once you get to 20%, that's where your abs become visible, and at 10% body fat, you'll have a well-defined six-pack."

    He adds, "This zone is the six-pack sweet spot where most men want to be between 10 and 20% body fat. This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting."

    Progressive Overload Is a Must

    Contrary to what most people think, Nippard in his video underlines the importance of training abs directly: "To get your six-pack to really pop, you'd be much better off doing progressive overload training just like you would for any other muscle. That means loading the ab muscles with weight."

    RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

    Try Two-Exercise Ab Workout

    Nippard, in his video, recommends focusing on just two exercises for optimal ab development:

    1. Weighted Crunch: "Do these for three sets of 10 to 12 reps twice per week, taking your last set all the way to failure."
    2. Leg Raises: "Do these for three sets of 10 to 20, also twice per week, and also take your last set all the way to failure."

    Nutrition is Key

    Sharon Stewart, a certified personal trainer, highlights the importance of nutrition for getting visible abs: “Nutrition is 90% of a flat belly. I see people doing hundreds of sit-ups, and I ask them, what are you doing? While exercise is important, it’s what you eat that makes a big difference in your body.”

    Stewart suggests eating clean: “Think of your body like a car. The quality of fuel you use affects how well it runs. If you eat poor-quality food, it doesn’t matter how much you exercise; your body won’t be at its best.”

    How to Eat For Visible Abs

    Nippard agrees, in his video, the importance of nutrition: "You can do the most optimal progressive AB training on the planet, and until you get lean enough, your AB simply won't be visible and that's where your nutrition comes in."

    He provides a simple formula for calorie intake: "Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat."

    RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

    Hydration and Intermittent Fasting

    Stewart also highlights the importance of hydration and suggests intermittent fasting as a potential strategy: "One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential."

    She shares her personal experience: "I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat."

    Don’t Forget About Cardio

    While not essential for fat loss, Nippard, in his video, notes the benefits of including cardio: "Research shows that combining weight training and cardio leads to smaller wastes than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term."

    RELATED:5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

    How to Get Visible Abs in 60 Days

    To get visible abs in 60 days, you need to combine ab exercises, good nutrition, and healthy lifestyle changes. Follow these tips from experts Jeff Nippard and Sharon Stewart:

    1. Targeted Ab Training: Do exercises that focus on your abs.
    2. Proper Nutrition: Eat clean and healthy foods.
    3. Lifestyle Changes: Stay active and reduce stress.

    Consistency is key. Results may vary, but if you stay committed, you'll see great improvements in your core strength and appearance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

    Nutrition & Diet

    10 Clear Signs Your Body Needs More Protein Now

    Dr. Ken Berry KenDBerryMD
    Copyright KenDBerryMD/YouTube/Shutterstock
    Christopher Roback
    By Christopher RobackJan 27, 2025
    Christopher Roback
    Professional Health, Science Editor and Writer
    Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
    See Full Bio
    ✓Evidence-Based

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

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

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

    Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

    Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

    Sleep Disruptions – The Surprising Sign

    Sleep disorder, insomnia. Young blonde woman lying on the bed awake

    Shutterstock

    The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

    Mood Changes

    Young woman angry standing at street

    Shutterstock

    Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

    Unusual Cravings and Hunger

    Young woman looking into the fridge, feeling hungry at nightShutterstock

    Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

    Brittle Hair, Nails, and Skin Issues

    Hands of a woman playing with nails in stressShutterstock

    Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

    Slow-Healing Wounds

    Scars on the faceShutterstock

    Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

    Frequent Infections

    Sick woman with headache sitting under the blanketShutterstock

    Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

    RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

    Stunted Growth in Children

    The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

    For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

    Muscle Loss

    Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

    Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

    Decreased Bone Strength

    A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

    This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

    RELATED:20 Possible Ozempic Side Effects

    Severe Edema

    Swollen feets because water retention in the bodyShutterstock

    In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

    Expert Recommendations: Getting Enough Protein

    chef cooking salmon steaks in the kitchenShutterstock

    Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

    For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


    Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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    Nutrition & Diet

    She Lost 15 Lbs After 40 with These 10 Diet Hacks

    Trish Koeslag liftwithtrish
    Copyright liftwithtrish/Instagram
    Leah Groth
    By Leah GrothJan 26, 2025
    Leah Groth
    Writer, Editor, and Content Creator
    Leah Groth has decades of experience covering all things health, wellness and fitness related.
    See Full Bio
    Follow:
    ✓Evidence-Based

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

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

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

    Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

    Calculate Your Macros

    Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

    Get Yourself in a Deficit

    Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

    Eat More Protein

    Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

    Eat Whole Foods 90 Percent of the Time

    Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

    RELATED: This Is Exactly How to Lose Body Fat This Year

    Hydrate

    Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

    Track Everything You Eat

    Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

    Walk 10,000 Steps Per Day

    Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. 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.

    RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

    Lift Weights

    Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

    • Develop strong bones
    • Manage your weight
    • Enhance your quality of life
    • Manage chronic conditions
    • Sharpen your thinking skills.

    Get Enough Sleep

    You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

    Stay in Your Own Lane

    Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Nutrition & Diet

    She Lost Almost 100 Pounds on Ozempic But Wishes She Had Known These 5 Things

    Chardae alwayzdae
    Copyright alwayzdae/Instagram
    Leah Groth
    By Leah GrothJan 26, 2025
    Leah Groth
    Writer, Editor, and Content Creator
    Leah Groth has decades of experience covering all things health, wellness and fitness related.
    See Full Bio
    Follow:
    ✓Evidence-Based

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

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

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

    Are you thinking about or getting ready to start taking a weight loss drug? There are many things you should know before you do, according to someone who has been successful on the jab. Chardae is a weight loss warrior and social media influencer who lost 100 pounds on Mounjaro, a weight loss drug similar to Ozempic. In a new social media post, she shares a handful of wisdom she has learned since her successful weight loss drug experience. “5 things I wish I knew before changing my life with Ozempic,” she writes in the post.

    It’s Close to Magic

    The first thing you should know? “It’s not magic, but it’s close,” she says. “You still have to make healthier choices, but Ozempic gives you that push to stay consistent. Pair it with strength training to build muscle and keep your metabolism thriving—it’s a game-changer!”

    RELATED:20 Things You Need to Know About Ozempic and Weight Loss

    Plan on Drinking Lots of Water

    Next, plan on drinking lots of water. “Water = your new BFF. Staying hydrated is non-negotiable. If you’re not sipping throughout the day, you might feel drained or dizzy. A cute water bottle makes it easier to hit those hydration goals!” she writes.

    Food Noise Will Quiet Down

    “The silence is real,” she continues. “Food noise (aka those constant cravings and obsessing over snacks) becomes a thing of the past. Suddenly, you’re eating because you’re hungry, not because you’re bored or emotional. It’s such a freeing feeling!”

    RELATED:20 Possible Ozempic Side Effects

    You Need to Eat Lots of Protein

    “Protein is EVERYTHING,” is the fourth thing to know. “With Ozempic helping you eat less, it’s so important to make every bite count. Protein fuels your strength training, keeps you full longer, and supports your overall glow-up. Think lean meats, eggs, Greek yogurt, or plant-based options—it’s the MVP of your meals!” she writes.

    Don’t Forget About Self-Care

    Lastly, self-care is a must. “This journey isn’t just about losing weight; it’s about feeling amazing inside and out. Skincare, strength training, and celebrating those small wins all help build confidence and keep you motivated,” she writes.

    RELATED:What Happens to Your Body When You Stop Taking Ozempic

    Be Patient

    And, be patient. “Starting Ozempic? Take it one day at a time, babe—you’re going to feel like a whole new you!” she concludes the post.

    She Also Offers Tips on How to “Slay” Your Journey

    In another post she offers “3 tips to slay your journey” on Ozempic. “I’m almost 100 lbs down on my GLP-1 journey, and let me tell you—it’s not just about the weight. It’s about the freedom from food noise, the confidence in my skin, and the energy to live life on my terms. You deserve to feel this good too, and I’m here to tell you—it’s 100% possible,” she writes.

    RELATED:20 Things to Avoid While on Ozempic

    Get Your Mind Right

    The first tip? Get your mind right. “This journey starts in your head before it ever shows up in your body. Believe in YOU,” she writes.

    Build a Routine You Love

    Next tip? Build a routine you love. “Protein-packed meals, strength training, and a little self-care = my holy grail combo,” she reveals.

    Be Consistent, Not Perfect

    Her last tip is to be consistent, not perfect. “Progress beats perfection every single time. Show up for yourself, even if it’s just one small step a day,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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