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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.

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.

Woman makes refusal gesture towards donut.
Shutterstock/iso100production
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.

More For You

Woman makes refusal gesture towards donut.
Shutterstock/iso100production
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.

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

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.

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.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
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

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"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

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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

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"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

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

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

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"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

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"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.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

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With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.