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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.

I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

Discover how it might affect you.

Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 07, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Woman makes refusal gesture towards donut.
Shutterstock/iso100production
Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 07, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Several biological changes can happen when a person eliminates their added sugar intake. As a Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching, I'd know. Short-term, one may experience stabilized blood sugar levels, leading to improved energy. Long term, they may experience improved insulin sensitivity and reduced risk for diabetes and other chronic diseases. Other potential impacts include improved dental health, gut health, and weight management. Read on to see how it might affect—and benefit!—you.

1. Initial Physical Reactions

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

When first eliminating added sugar intake, it’s possible for someone to experience cravings, irritability, and fatigue. However, these effects are likely temporary and it’s not far long until improved energy levels, better sleep, and improved mental and emotional health may be experienced. It is possible that someone may see a reduction in bloating, inflammation, and bowel habits due to a change in gut microbiota over time, according to research.

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today

2. Blood Sugar Levels

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

When consumed, sugar raises blood sugar levels. However, when consumed with sources of fiber, protein, or fat, the speed at which blood sugar levels rise is less rapid. When we cut back or give up sugary foods, our blood sugar levels have a less dramatic rise and fall effect. When blood sugar levels stay more steady, we tend to have more consistent energy levels.

3. Energy Fluctuations

Excited,African,American,Young,Woman,Have,Fun,In,Living,Room,jumping,jump, exerciseShutterstock

Sugar provides a quick energy boost, but if eaten in the simple carbohydrate form (one without dietary fiber), it can lead to an energy crash as quickly as the energy boost came. Without these spikes and crashes in blood sugar levels (and energy), it’s likely someone will experience more stable and sustained energy throughout the day. To support sustained energy throughout the day, it’s recommended to eat at regular intervals and incorporate a variety of nutrients at meal times (i.e. lean protein, complex carbohydrate, fruit or vegetable, hydrating fluid).

4. Cravings and Withdrawal

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

Sugar can be an addictive substance, making cravings for sugar and the potential for withdrawal symptoms from eliminating it overtime possible. After limiting or eliminating added sugar, it’s possible that a person’s taste buds may become more sensitive to natural flavors and sugars. Fruit may taste sweeter and the desire for foods with added sugar in them may decrease. When first looking to reduce added sugar intake, it can be helpful to consume regularly timed meals consisting of lean protein, healthy fats, and fibrous foods, staying hydrated, managing stress appropriately, and getting sufficient sleep.

Related: Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours

5. Weight Management

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

While there’s no one nutrient or one food that “makes or breaks” weight or body composition changes, it is possible if someone limits or eliminates their sugar intake that they will lose or begin to maintain their weight. This is possible in the case that someone is over consuming sugar and thus over consuming total calories. In the case of an athlete, sugar can be beneficial for training and competition as carbohydrates (i.e. sugar) is the main substrate for energy but if sugar is over consumed for non-training purposes, it can lead to excess caloric intake, which can lead to unwanted weight gain.

6. Mental and Emotional Health

Unpleasant,Pain.,Sad,Unhappy,Man,Sitting,On,The,Sofa,depressedShutterstock

Reducing or eliminating added sugar intake can have several impacts on mental and emotional health. Impacts may vary person to person but it’s possible that with the reduction of added sugar intake, an individual may experience a more stable mood, less anxiety, and a reduced risk for depression. Another may see improved cognitive function, better memory and mental clarity, and better sleep. It’s important to note that other factors can improve mental and emotional well-being too. Examples include a balanced and nutrient-dense diet, appropriate stress management, quality sleep, a supportive and loving community, and work-life balance.

7. Long-Term Health Benefits

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Eliminating or even reducing added sugar intake can have several long-term health benefits. Some of these include reduced risk for chronic diseases like heart disease, fatty liver, and diabetes. Other health benefits can include weight management, improved mental health, and stable energy levels. There are likely more benefits to reducing added sugar intake for those that over consume it already. Further, if a person decreases their added sugar intake, it’s likely they may implement more nutritious foods that will support their overall health and wellness.

8. Nutritional Balance

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

To ensure one consumes a balanced diet, it’s recommended to implement a variety of foods throughout the week. The food groups one should aim to hit (depending on allergies, intolerances, and food preferences) include lean protein, whole grains, healthy fats, low-fat dairy, and fruits and vegetables. The more variety in food intake, likely the more variety in the overall nutrient profile of a person’s diet. I recommend people consume a variety of fruits and vegetables throughout the week, aiming for at least one fruit or vegetable from each color of the rainbow. (Ex: red apple, orange bell pepper, yellow tomato, green beans, blueberries, eggplant, white onion). If someone is looking to find healthy alternatives to sugary foods, I recommend eating foods that have natural sugars in them, like fruits, vegetables, and dairy products. A couple ideas include, Greek yogurt with berries, banana and peanut butter, and oatmeal with raisins and dried apricots.

Related: 20 Ways to Shrink Your Belly in 20 Days

9. Impact on Chronic Diseases

,Doctor,Hospital,medical, dr, happyShutterstock

Sugar is inflammatory and if eaten in excess over time, the inflammatory response can increase the risk for various chronic diseases, such as heart disease and diabetes. On the other hand, anti-inflammatory foods like fish, fruits and vegetables, nuts and seeds, olives, and avocados can work to reduce inflammation in the body, ultimately protecting us from an increased risk of chronic disease. The reduction of inflammatory sugar and the increase of these anti-inflammatory foods can work together to decrease our risk for chronic disease and enhance our overall health and wellness.

Jordan Hill is a Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.

proteincarbshealthy eating

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Nutrition & Diet

I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

Woman makes refusal gesture towards donut.
Shutterstock/iso100production
Jordan Hill, mcd, rd, cssd
By Jordan Hill, mcd, rd, cssdMay 07, 2024
Jordan Hill, mcd, rd, cssd
Jordan Hill, MCD, RD, CSSD, is a Certified Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.
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.

Several biological changes can happen when a person eliminates their added sugar intake. As a Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching, I'd know. Short-term, one may experience stabilized blood sugar levels, leading to improved energy. Long term, they may experience improved insulin sensitivity and reduced risk for diabetes and other chronic diseases. Other potential impacts include improved dental health, gut health, and weight management. Read on to see how it might affect—and benefit!—you.

1. Initial Physical Reactions

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

When first eliminating added sugar intake, it’s possible for someone to experience cravings, irritability, and fatigue. However, these effects are likely temporary and it’s not far long until improved energy levels, better sleep, and improved mental and emotional health may be experienced. It is possible that someone may see a reduction in bloating, inflammation, and bowel habits due to a change in gut microbiota over time, according to research.

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today

2. Blood Sugar Levels

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

When consumed, sugar raises blood sugar levels. However, when consumed with sources of fiber, protein, or fat, the speed at which blood sugar levels rise is less rapid. When we cut back or give up sugary foods, our blood sugar levels have a less dramatic rise and fall effect. When blood sugar levels stay more steady, we tend to have more consistent energy levels.

3. Energy Fluctuations

Excited,African,American,Young,Woman,Have,Fun,In,Living,Room,jumping,jump, exerciseShutterstock

Sugar provides a quick energy boost, but if eaten in the simple carbohydrate form (one without dietary fiber), it can lead to an energy crash as quickly as the energy boost came. Without these spikes and crashes in blood sugar levels (and energy), it’s likely someone will experience more stable and sustained energy throughout the day. To support sustained energy throughout the day, it’s recommended to eat at regular intervals and incorporate a variety of nutrients at meal times (i.e. lean protein, complex carbohydrate, fruit or vegetable, hydrating fluid).

4. Cravings and Withdrawal

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

Sugar can be an addictive substance, making cravings for sugar and the potential for withdrawal symptoms from eliminating it overtime possible. After limiting or eliminating added sugar, it’s possible that a person’s taste buds may become more sensitive to natural flavors and sugars. Fruit may taste sweeter and the desire for foods with added sugar in them may decrease. When first looking to reduce added sugar intake, it can be helpful to consume regularly timed meals consisting of lean protein, healthy fats, and fibrous foods, staying hydrated, managing stress appropriately, and getting sufficient sleep.

Related: Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours

5. Weight Management

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

While there’s no one nutrient or one food that “makes or breaks” weight or body composition changes, it is possible if someone limits or eliminates their sugar intake that they will lose or begin to maintain their weight. This is possible in the case that someone is over consuming sugar and thus over consuming total calories. In the case of an athlete, sugar can be beneficial for training and competition as carbohydrates (i.e. sugar) is the main substrate for energy but if sugar is over consumed for non-training purposes, it can lead to excess caloric intake, which can lead to unwanted weight gain.

6. Mental and Emotional Health

Unpleasant,Pain.,Sad,Unhappy,Man,Sitting,On,The,Sofa,depressedShutterstock

Reducing or eliminating added sugar intake can have several impacts on mental and emotional health. Impacts may vary person to person but it’s possible that with the reduction of added sugar intake, an individual may experience a more stable mood, less anxiety, and a reduced risk for depression. Another may see improved cognitive function, better memory and mental clarity, and better sleep. It’s important to note that other factors can improve mental and emotional well-being too. Examples include a balanced and nutrient-dense diet, appropriate stress management, quality sleep, a supportive and loving community, and work-life balance.

7. Long-Term Health Benefits

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Eliminating or even reducing added sugar intake can have several long-term health benefits. Some of these include reduced risk for chronic diseases like heart disease, fatty liver, and diabetes. Other health benefits can include weight management, improved mental health, and stable energy levels. There are likely more benefits to reducing added sugar intake for those that over consume it already. Further, if a person decreases their added sugar intake, it’s likely they may implement more nutritious foods that will support their overall health and wellness.

8. Nutritional Balance

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

To ensure one consumes a balanced diet, it’s recommended to implement a variety of foods throughout the week. The food groups one should aim to hit (depending on allergies, intolerances, and food preferences) include lean protein, whole grains, healthy fats, low-fat dairy, and fruits and vegetables. The more variety in food intake, likely the more variety in the overall nutrient profile of a person’s diet. I recommend people consume a variety of fruits and vegetables throughout the week, aiming for at least one fruit or vegetable from each color of the rainbow. (Ex: red apple, orange bell pepper, yellow tomato, green beans, blueberries, eggplant, white onion). If someone is looking to find healthy alternatives to sugary foods, I recommend eating foods that have natural sugars in them, like fruits, vegetables, and dairy products. A couple ideas include, Greek yogurt with berries, banana and peanut butter, and oatmeal with raisins and dried apricots.

Related: 20 Ways to Shrink Your Belly in 20 Days

9. Impact on Chronic Diseases

,Doctor,Hospital,medical, dr, happyShutterstock

Sugar is inflammatory and if eaten in excess over time, the inflammatory response can increase the risk for various chronic diseases, such as heart disease and diabetes. On the other hand, anti-inflammatory foods like fish, fruits and vegetables, nuts and seeds, olives, and avocados can work to reduce inflammation in the body, ultimately protecting us from an increased risk of chronic disease. The reduction of inflammatory sugar and the increase of these anti-inflammatory foods can work together to decrease our risk for chronic disease and enhance our overall health and wellness.

Jordan Hill is a Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.

Nutrition & Diet

I Lost 100 Pounds by Cutting Out Sugar

Kristy_McCammon_Life_Unbinged1
Life Unbinged/Facebook
Ferozan Mast
By Ferozan MastApr 29, 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
✓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.

Weight coach Kristy McCammon (Life Unbinged) lost a whopping 100 pounds—and kept it off—just by giving up sugar. McCammon says she was addicted to sugar, but overcoming her addiction was life-changing. “I can promise you that giving up sugar is NOT as scary as it sounds… It is hard, but it’s NOT as hard as being sugar-obsessed. That’s the hard part. And the gift is freedom - true food freedom. No more moderating. No more mental food chatter. No more white-knuckling through cravings. No more excess weight. No more inflammation. No more painful knees and feet. No more dieting,” she captioned a video. Here’s how she did it.

Free From Addiction

@lifeunbinged

#beforeandafterweightloss #weightlosstransformation #nosugar

McCammon says she would stay away from sugar even if there was no more weight loss. “I’m wanting to start a sugar detox beginning May 1st,” a follower commented. “I’m so addicted to sugar and I need help! If I lose weight, that’s a bonus, but I really want to stop this addiction.” McCammon answered, “If I never lost another pound, I would still remain sugar and flour free for the calm and quiet brain.”

She Eats Real Fruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

McCammon’s sugar ban doesn’t extend to natural sugars in fruit or dairy. “We're not as worried about this kind of sugar because these foods have other components in them that slow down how quickly sugar is digested,” wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This prevents that rapid blood sugar spike and drop that can lead to weight gain, insulin resistance and diabetes.”

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

McCammon says if someone can eat their way into type 2 diabetes, maybe they can eat their way out of it. “Eating too much sugar is one factor,” Obidiugwu (Kenrik) Duru, MD, MS tells UCLA Health. “But ultimately, your diet as a whole, influences the development of diabetes. Just as diabetes can be defined as high blood sugars no matter what makes them high, reversing diabetes can be accomplished by eating less via any method, whether it’s personal resolution, medication, or surgery.”

Less Pain

Kristy_McCammon_Life_Unbinged2Life Unbinged/Facebook

McCammon says since quitting sugar, her feet don’t hurt in the morning. She also says abstinence is easier than moderation. “Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease,” according to Harvard Health.

Premature Aging

Kristy_McCammon_Life_Unbinged3Life Unbinged/Facebook

McCammon looks much more fresh-faced without sugar in her diet. “If you put a banana out on the counter and unpeel it, what happens in 24-48 hours? It gets brown,” Andrew Nish, MD, tells UnityPoint Health. “What’s happening is the sugars in that banana are reacting with proteins, causing cross-linking and the brown color (browning reaction). The exact same reaction is happening in our bodies. We’re browning from the inside out.”

Almond Cookies

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

McCammon makes sugar-free versions of her previous treats, such as almond breakfast cookies. Almonds are high in fiber, which helps control blood sugar levels by preventing spikes in blood sugar. Almonds are also lower-carb compared to other nuts.

RELATED: 19 Ways to Lose Stubborn Menopausal Weight

No Dieting

@lifeunbinged

Start eating today the way you want to eat the rest of your life. No dieting No white knuckling No excessive food noise Just calm, clear, and focused. Pick a sustainable food plan and live it out. Food boundaries are key for me; 3 measured meals a day of real food along with daily time in the Bible and living life in between. I’ve lost 100 pounds and kept it off for 5 years now. #nosugarnoflour #foodaddicts #foodaddiction #foodaddictionrecovery #sugaraddiction #sugaraddict #onedayatatime #weightlossmotivation #christianweightloss #christianliving #christianmom

McCammon doesn’t believe in diets. “Start eating today the way you want to eat the rest of your life,” she captioned a video. No dieting. “No white knuckling. No excessive food noise. Just calm, clear, and focused. Pick a sustainable food plan and live it out.”

💪🔥Body Booster: Cutting back on sugar even a little bit can positively impact your health.

@lifeunbinged

I can promise you that giving up sugar is NOT as scary as it sounds… It is hard, but it’s NOT as hard as being sugar obsessed. That’s the hard part. And the gift is freedom - true food freedom. No more moderating No more mental food chatter No more white knuckling through cravings No more excess weight No more inflammation No more painful knees and feet No more dieting Simply eating your 3 delicious meals a day and living life abundantly in between. I’m living proof - I lost 100 pounds and have kept it off! And now I have the honor of helping other women do the same. Make sure to hit that follow button! #christianliving #godissogood #godlovesyou #jesuslovesyou #weightlossjourney #weightlosstransformation #weightlosscommunity #weightlosscoach #nosugarnoflour #sugarsobriety #sugaraddiction #sugaraddictionrecovery #foodaddiction #foodaddicts #foodaddictionrecovery #foodfreedom

Nutrition & Diet

10 Signs You're Eating Too Much Sugar

Autumn_Bates80
Copyright autumnelle_nutrition/Instagram/Shutterstock
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

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

Nutrition & Diet

He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

Dr. LeGrand Peterson
Copyright Dr. LeGrand Peterson/YouTube
Leah Groth
By Leah GrothSep 30, 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.

Are you considering quitting sugar? Dr. LeGrand Peterson, ND, is a doctor and social media influencer who specializes in ADHD symptoms. In a recent viral video, he reveals that he ditched sugar for a month and experienced major health benefits as a result. “I decided to do no sugar for 30 days. And here's exactly what happened,” he says in the YouTube clip.

1. There Is Research That a Low Sugar Diet Improves ADHD

high-angle shot of a wooden table sprinkled with sugar where you can read the text no sugar and a spoon full of sugarShutterstock

He starts by explaining why he opted to do 30 days with no sugar. “I do have ADHD, and there is lots of research out there on how doing a low-sugar diet can help improve your ADHD. But definitely, there are a lot of benefits, not just ADHD, but also other health benefits that can help with it. And it's something I definitely recommend with a lot of my patients and clients and something that I wanna see if it actually benefits my own health as well as helping improve my ADHD,” he says in his video.

2. He Did Eat Fruit

Delicious fruits salad in plate on table close-upShutterstock

“Now, the biggest challenge that I had to deal with when just getting started of doing no sugar for 30 days, I decided that when it came down to the rules, I was still going to include fruits because I think fruits are healthy. But of course in moderation,” he says.

3. He Wanted to Lower His Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

He added that he also wanted to measure his energy and blood sugar levels, “which I probably suspected that my blood sugar levels were definitely really way off,” he says, revealing that they were at 116, “definitely nowhere close where I want to be because when you hit 126 and above, that's when you're getting close to the diabetic range. And if you're consistently getting 126 or above, you can be considered diabetic,” he says.

4. He Knew the First Week Would Be the Toughest

Different sugar on dark tableShutterstock

“The first week I would say was probably the toughest for me because when you are doing something extreme where you're getting rid of all sugar, your body is going to go through a lot of different changes. Things are going to be changing chemically and the body's starting to detoxify,” he says.

5. Week One: He Experienced a Bad Headache and Cravings

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

His symptoms included a bad headache. “Maybe I'm going through some withdrawals,” he says. He was also, “starting to have some cravings. It's only been a week, and there are so many things that have sugar in them; it's ridiculous. On top of having the headaches that I was experiencing, definitely the cravings are really high because your body's so used to those cravings of having high sugar and eliminating it altogether can make it very difficult.”

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

6. He Didn’t Noticed Any Benefits

Overweight female is standing on white scales at homeShutterstock

He admits that in the first week, he “didn't really see any benefits, I just saw a lot of the symptoms. But me knowing this and knowing that your body makes these changes, I knew that the first week I wouldn't see much benefits. Instead, I would probably have more symptoms that were making things worse before they actually got better.”

7. Week Two: His Brain Fog Improved, He Had More Energy, Less Headaches, and Less Cravings

Relaxed,Break,Work,Put,Hands,Behind,Head, relief,laptop,computer,officeShutterstock

By the second week he “certainly started to see some changes where my brain fog was less,” he says. “I also started to have more energy. I didn't have headaches anymore, which is great because I commonly get a couple of headaches a week and I didn't have any headaches that week, which is awesome.” He said he felt like he “definitely was getting over the hardest part of doing no sugar for 30 days” but was still craving more sweets. “Like the cravings weren't going away just yet. I still had those cravings. And so I had to get really creative with the foods that I was consuming because everything has sugar in it, which is just ridiculous of how much sugar is in our food, especially here in America.”

8. He Also Cleaned Up His Diet

Photo of a nutrition facts label. High amount sugar in foodShutterstock

“I certainly saw the difference by cleaning up my diet because it wasn't just about just getting rid of sugar, but also cleaning up my diet. I certainly saw those effects where I just felt healthier and I didn't feel so fatigued and just my over wellbeing just felt great,” he said.

RELATED:10-Minute Workout to Strengthen Your Core Even for Complete Beginners

9. Week Three: Improved Focus, Productivity, and Energy, Less Bloating

Young man with stomach pain indigestionShutterstock

“By the third week I really started noticing a lot of the benefits, especially my focus was really good. I tend to be more productive because I feel like the brain fog really can hinder me while I'm working. And then also I noticed that my energy was improving because I didn't feel bloated at all. I didn't feel all inflamed and just sluggish throughout the day,” he says. “There's definitely a lot of benefits that I was noticing when I wasn't doing any sugar within my diet.”

10. Week Four: A Clear Mind, Better Health

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

“By the fourth week and beyond going up to 30 days, I certainly noticed not only was my health improving, but on top of my mind was really clear on top of that food started to be had more taste, had more flavor to it without having to put a bunch of sugar or salt and enhancers of any kind because this is something you notice when you do something like this,” he says.

11. His Body Detoxified and He Could Taste Food Better

A man with a beard is peacefully smelling a fresh apple.Shutterstock

“Your body starts detoxifying, it starts getting rid of all the toxins in your body and you start noticing that your senses start to improve your taste, your sense of smell, your sight, all these things because as your body's cleaning your system out and it's resensitized all your different senses. And that's what I started to notice, especially when it came to just taste.”

12. His Blood Sugar Dropped

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

“The big one was of course, checking my blood sugars at the end and these were my results of checking my blood sugars. Now remember they were 116 before,” he says, revealing that they dropped down to 106. “Those definitely have improved a lot.

RELATED:10 Superfoods to Boost Your Brain Function You Should Eat Every Day

13. He Will Now Eat Less Sugar

Close up sugar cubes and cane in wooden spoon on the tableShutterstock

“I definitely still have work to do,” he says at the end of the clip. “This is something I definitely need to be continuously implementing.” While he isn’t going to do no sugar at all, he will “definitely cut back on my sugar intake so I can improve my blood sugar levels where I get back to that 90 to 99 range.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackFeb 05, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Fact-Checked

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

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

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

✓Evidence-Based

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

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

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

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

Before We Start What Counts as Sugar

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

The Surprising Truth About Starch

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

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

Sign 1 Unexplained High Adrenaline

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

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

Sign 2 Frequent Infections

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

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

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

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

Sign 4 Bleeding Gums

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

Sign 5 Chronic Sinus Problems

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

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

Sign 6 Persistent White Tongue

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

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

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

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

Taking Action Against Hidden Sugars

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

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 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.

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

The Right Motivation Makes All the Difference

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

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

Health Benefits Show Up Quickly

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

Feeling Good Trumps Looking Good

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

Body Image Issues Can Actually Increase

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

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

The Mental Game Gets Tougher

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

Don't Be Afraid to Use All Your Resources

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

Strategic Indulgence Works Best

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

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

Variety Prevents Burnout

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

Try One New Thing Weekly

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

The Scale Doesn't Tell the Whole Story

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

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

Progress Photos Tell a Better Story

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

Embrace Multiple Ways to Measure Success

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

Final Word

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

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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.

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

Method 1

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

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

Method 2

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

Method 3

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

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

Method 4

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

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

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

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

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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.

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

Wild Caught Salmon

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

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

Fairlife Nutrition Plan Chocolate Protein Shake

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

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

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

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

Kevin’s Natural Foods Cilantro Lime Chicken

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

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

Yasso Cookies n’ Cream Greek Yogurt Bars

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

Poppi Prebiotic Soda

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

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

Mush Overnight Oats

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

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

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

Tru Grill Grilled Chicken Strips

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

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

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