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Evidence-Based

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

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

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

Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

This is how to tell if carbs are blocking your weight loss and how to fix it.

Dr_Ashley_Lucas5

Do you feel tired after meals, fight constant cravings, or struggle to lose weight despite your best efforts? Your carb intake might be the hidden obstacle in your weight loss journey. More importantly, your personal carb tolerance could be the key to breaking through plateaus and achieving lasting results.


Dr. Ashley Lucas brings unique expertise to this challenge. As the founder of PhD Weight Loss and a Registered Dietitian with a PhD in Sports Nutrition and Chronic Disease, she's helped thousands of clients collectively lose over 366,000 pounds. Her research-backed approach to carb management has transformed how we think about weight loss.

Let's explore the clear signs that you're exceeding your carb tolerance and learn how to adjust your intake for optimal results.

The Science of Carb Tolerance: Why It Matters

"Carb tolerance refers to your body's capacity to handle carbohydrates without triggering excessive insulin spikes," explains Dr. Lucas in her post. When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin to move this glucose into cells for energy.

"Think of it like this," Dr. Lucas suggests. "If you exceed your daily carb threshold consistently, your body stops burning fat efficiently and starts storing it instead. But if you stay within your unique carb tolerance level, your body can effectively burn fat for fuel."

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Understanding Your Body's Response to Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

"When you eat carbs, your body breaks them down into glucose because this is the simplest form of sugar that your body can utilize," Dr. Lucas explains. This process is normal, but problems arise with overconsumption.

"If you eat more carbs than your body needs consistently, like chronically overeating your unique carb tolerance level, then that excess glucose gets stored as glycogen in your muscles and liver," she notes. Once these stores are full, the remaining glucose converts to fat.

Why Individual Carb Tolerance Varies

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Dr. Lucas emphasizes the individual nature of carb tolerance through personal experience: "I can see the difference in me versus my husband. My husband can't tolerate very many at all. I don't tolerate a ton, but much more than he does and still maintain a healthy weight."

This variation depends on several key factors:

  1. Genetics: Your genetic makeup influences carb metabolism
  2. Metabolic health: Conditions like insulin resistance affect processing
  3. Physical activity: Active individuals typically handle more carbs
  4. Body composition: More muscle mass means better carb tolerance
  5. Age: Insulin sensitivity often decreases with age.

Clear Signs You're Exceeding Your Carb Tolerance

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

"If you've got belly fat, you're likely eating above your carb tolerance level," Dr. Lucas warns. She explains that excess carbs particularly affect fat storage around the belly, chest, throat, and head areas.

Key indicators include:

  • Post-meal energy crashes
  • Constant hunger and cravings
  • Weight gain or plateaus
  • Increased belly fat
  • Difficulty concentrating.

The Insulin Connection: Understanding Fat Storage

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

"Insulin is often called the fat storage hormone," Dr. Lucas explains, "because its primary role is to regulate blood sugar by moving glucose into your cells." This process becomes particularly important when considering refined carbs.

"When you eat carbs, specifically refined carbs like white bread, sugary snacks, sugary drinks, pasta crackers, your blood sugar rises, it spikes and causes your pancreas to release insulin," she continues.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

How Your Body Processes Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Dr. Lucas breaks down two distinct metabolic responses: "Insulin sensitive individuals are usually lean, naturally lean, they're active, they have healthy metabolic function. Their cells respond efficiently to insulin, meaning that they can eat a moderate or even high amount of carbs without storing a lot of excess fat."

Conversely, "Insulin-resistant individuals are often overweight or more sedentary. They're dealing with metabolic conditions like diabetes, high blood pressure, high cholesterol, and high belly fat. They're going to have a harder time processing carbs."

Finding Your Personal Carb Sweet Spot

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

"Luckily, you don't need a bunch of expensive blood tests to figure out your carb tolerance," Dr. Lucas reassures. She recommends a systematic approach:

  1. Track your carb intake for 1-2 weeks
  2. Monitor your body's response
  3. Gradually reduce carbs by 10-20 grams daily.

Making Smart Adjustments

Soft drinksShutterstock

When reducing carbs, Dr. Lucas highlights strategy: "Focus on cutting out the refined carbs first, like white bread, sugary snacks, and sodas. Then replace them with nutrient-dense protein, forward animal protein, healthy fats, maybe some veggies, and maybe some berries because they're lower sugar and higher fiber."

The Science Behind Sustainable Results

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

While managing carb intake is crucial, research supports a comprehensive approach. According to Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach allows for lasting results rather than quick fixes.

The National Weight Control Registry reports, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." Success factors include regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Balancing Your Overall Nutrition

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

The Mayo Clinic recommends that "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." However, these ratios can be adjusted based on your carb tolerance.

National Institutes of Health research says consistent meal timing "aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

The Protein and Hydration Connection

Woman,Holding,Glass,With,Clean,Water,At,Home,,CloseupShutterstock

When reducing carbs, maintaining adequate protein becomes crucial. WebMD notes, "Adequate protein intake within a calorie-reduced diet helps preserve muscle mass during weight loss. Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance."

Additionally, WebMD highlights that "Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness."

Keys to Long-Term Success

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Mayo Clinic adds, "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success."

As per Dr. Lucas's advice, if the process feels overwhelming, it doesn't mean it won't work for you – it just means you might need personalized support to find your optimal carb level. With patience and consistency, you can discover your body's ideal carb tolerance and achieve lasting weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Evidence-Based

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

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

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

Do you feel tired after meals, fight constant cravings, or struggle to lose weight despite your best efforts? Your carb intake might be the hidden obstacle in your weight loss journey. More importantly, your personal carb tolerance could be the key to breaking through plateaus and achieving lasting results.


Dr. Ashley Lucas brings unique expertise to this challenge. As the founder of PhD Weight Loss and a Registered Dietitian with a PhD in Sports Nutrition and Chronic Disease, she's helped thousands of clients collectively lose over 366,000 pounds. Her research-backed approach to carb management has transformed how we think about weight loss.

Let's explore the clear signs that you're exceeding your carb tolerance and learn how to adjust your intake for optimal results.

The Science of Carb Tolerance: Why It Matters

"Carb tolerance refers to your body's capacity to handle carbohydrates without triggering excessive insulin spikes," explains Dr. Lucas in her post. When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin to move this glucose into cells for energy.

"Think of it like this," Dr. Lucas suggests. "If you exceed your daily carb threshold consistently, your body stops burning fat efficiently and starts storing it instead. But if you stay within your unique carb tolerance level, your body can effectively burn fat for fuel."

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Understanding Your Body's Response to Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

"When you eat carbs, your body breaks them down into glucose because this is the simplest form of sugar that your body can utilize," Dr. Lucas explains. This process is normal, but problems arise with overconsumption.

"If you eat more carbs than your body needs consistently, like chronically overeating your unique carb tolerance level, then that excess glucose gets stored as glycogen in your muscles and liver," she notes. Once these stores are full, the remaining glucose converts to fat.

Why Individual Carb Tolerance Varies

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Dr. Lucas emphasizes the individual nature of carb tolerance through personal experience: "I can see the difference in me versus my husband. My husband can't tolerate very many at all. I don't tolerate a ton, but much more than he does and still maintain a healthy weight."

This variation depends on several key factors:

  1. Genetics: Your genetic makeup influences carb metabolism
  2. Metabolic health: Conditions like insulin resistance affect processing
  3. Physical activity: Active individuals typically handle more carbs
  4. Body composition: More muscle mass means better carb tolerance
  5. Age: Insulin sensitivity often decreases with age.

Clear Signs You're Exceeding Your Carb Tolerance

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

"If you've got belly fat, you're likely eating above your carb tolerance level," Dr. Lucas warns. She explains that excess carbs particularly affect fat storage around the belly, chest, throat, and head areas.

Key indicators include:

  • Post-meal energy crashes
  • Constant hunger and cravings
  • Weight gain or plateaus
  • Increased belly fat
  • Difficulty concentrating.

The Insulin Connection: Understanding Fat Storage

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

"Insulin is often called the fat storage hormone," Dr. Lucas explains, "because its primary role is to regulate blood sugar by moving glucose into your cells." This process becomes particularly important when considering refined carbs.

"When you eat carbs, specifically refined carbs like white bread, sugary snacks, sugary drinks, pasta crackers, your blood sugar rises, it spikes and causes your pancreas to release insulin," she continues.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

How Your Body Processes Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Dr. Lucas breaks down two distinct metabolic responses: "Insulin sensitive individuals are usually lean, naturally lean, they're active, they have healthy metabolic function. Their cells respond efficiently to insulin, meaning that they can eat a moderate or even high amount of carbs without storing a lot of excess fat."

Conversely, "Insulin-resistant individuals are often overweight or more sedentary. They're dealing with metabolic conditions like diabetes, high blood pressure, high cholesterol, and high belly fat. They're going to have a harder time processing carbs."

Finding Your Personal Carb Sweet Spot

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

"Luckily, you don't need a bunch of expensive blood tests to figure out your carb tolerance," Dr. Lucas reassures. She recommends a systematic approach:

  1. Track your carb intake for 1-2 weeks
  2. Monitor your body's response
  3. Gradually reduce carbs by 10-20 grams daily.

Making Smart Adjustments

Soft drinksShutterstock

When reducing carbs, Dr. Lucas highlights strategy: "Focus on cutting out the refined carbs first, like white bread, sugary snacks, and sodas. Then replace them with nutrient-dense protein, forward animal protein, healthy fats, maybe some veggies, and maybe some berries because they're lower sugar and higher fiber."

The Science Behind Sustainable Results

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

While managing carb intake is crucial, research supports a comprehensive approach. According to Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach allows for lasting results rather than quick fixes.

The National Weight Control Registry reports, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." Success factors include regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Balancing Your Overall Nutrition

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

The Mayo Clinic recommends that "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." However, these ratios can be adjusted based on your carb tolerance.

National Institutes of Health research says consistent meal timing "aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

The Protein and Hydration Connection

Woman,Holding,Glass,With,Clean,Water,At,Home,,CloseupShutterstock

When reducing carbs, maintaining adequate protein becomes crucial. WebMD notes, "Adequate protein intake within a calorie-reduced diet helps preserve muscle mass during weight loss. Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance."

Additionally, WebMD highlights that "Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness."

Keys to Long-Term Success

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Mayo Clinic adds, "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success."

As per Dr. Lucas's advice, if the process feels overwhelming, it doesn't mean it won't work for you – it just means you might need personalized support to find your optimal carb level. With patience and consistency, you can discover your body's ideal carb tolerance and achieve lasting weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fact-Checked

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

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

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

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


Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

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

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

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

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

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

You Need to Drink Lots of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

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

She Suggests Eating These 12 Foods

,Kale,Cabbage,leafy,greensShutterstock

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

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

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

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

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

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

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

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

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

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

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

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

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

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Have you ever felt guilty about eating carbs while trying to lose weight? You're not alone. Many of us have been conditioned to fear carbohydrates, but Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, is here to set the record straight. "If you're someone who's on a weight loss journey and wants to eat carbs guilt-free and understand what they are doing in your body, make sure you watch this video all the way to the end," Roots advises. She explains that not all carbs are created equal, and some can actually aid in your weight loss journey. Read on to discover seven complex carbs in your diet to help you lose weight.


New Study Finds Healthy Carbs Aid in Weight Loss

While low or zero-carb diets have been a mainstream weight loss trend, recent research suggests that eating more of the right kind of carbs can actually help with weight loss. A 2023 study published in BMJ states, "increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife." However, the same study found that "an increase in fiber and carbs from better sources was linked to less weight gain."

Myths About Carbs and Weight Gain

This view is echoed by Joanna Soh, a certified Personal Trainer (ACE), Nutrition Coach, and Women's Fitness Specialist (NASM), who says: "We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal."

Understanding Carbohydrates: The Good, The Bad, and The Fiber

In her post, Roots breaks down carbohydrates into three categories: simple carbs, complex carbs, and fiber. "Simple carbs are things like white bread, donuts, cheeseburgers, french fries, and other highly processed and refined foods with lots of added sugar," Roots explains. These cause rapid spikes in blood sugar, leading to crashes and cravings. On the other hand, complex carbs, or "good carbs," are typically unprocessed or minimally processed foods that provide sustained energy and essential nutrients.

Smart Carbs

Soh refers to these beneficial carbohydrates as "smart carbs," defining them as follows: "They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined."

The Role of Carbs in Weight Loss

Contrary to popular belief, carbohydrates can be beneficial for weight loss. "Carbohydrates are the main fuel source for the body," Roots states. "Carbohydrates are stored in your muscle as glucose and provide the body with energy to not only go through your daily functions but also to crush your workouts." When chosen wisely, they can keep you feeling full and satisfied, making it easier to maintain a calorie deficit necessary for weight loss.

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

Key to Energy and Weight Loss

Soh emphasizes the importance of carbs even for those on low-carb diets: "Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs."

Roots recommends incorporating these seven complex carbs into your diet to support weight loss and overall health:

Oats: Your Fiber-Rich Breakfast Staple

"Oats are loaded with fiber and they're a great source of antioxidants, vitamins, and minerals," Roots explains. Whether it's rolled oats or steel-cut oats, you can add them to smoothies, eat them for breakfast, or use them in healthier recipes for protein bars and pancakes.

Soh adds: "Start your morning with oats. It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged."

Whole Grain Breads and Pasta: The Smarter Carb Choice

Roots emphasizes the importance of choosing whole grain options: "You want to make sure when you're choosing a bread or choosing a pasta that the main source is coming from whole grains, just means it's less processed, healthier, higher in fiber, and higher in vitamins and minerals."

RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By

Sweet Potatoes: The Nutrient-Packed Powerhouse

"Sweet potatoes are high in fiber and, again, loaded with vitamins and minerals, and they're loaded with antioxidants as well," Roots states. While she prefers sweet potatoes, she notes that white and red potatoes are also great carb options.

Soh adds an interesting fact: "Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A."

Brown Rice: The Low Glycemic Index Option

Roots recommends brown rice because it's "loaded with vitamins and minerals and of course lots of fiber and lower on the glycemic index, meaning it doesn't spike your blood sugar as quickly as some other refined carbs."

Quinoa: The Protein-Rich Grain Alternative

"Quinoa is loaded with vitamins and minerals, antioxidants, but it's also got a little bit more protein than brown rice," Roots explains. "In one cup of quinoa, you're going to get about eight grams of protein and about 39 grams of carbs for only 200 calories."

Soh elaborates on the benefits of quinoa: "It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss."

This is supported by studies reported by the Cleveland Clinic: "Quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium."

RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By

Black Beans: The Fiber and Protein Combo

Roots praises black beans for their nutritional profile: "Half a cup of black beans is only about a hundred calories, but you're getting about eight grams of protein and about 20 grams of carbs and about seven grams of fiber."

"Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber," adds Soh.

Cruciferous Vegetables: The Low-Calorie, High-Nutrient Option

"Cruciferous vegetables, what are they? Broccoli, cauliflower, kale, spinach, Brussels sprouts, and cabbage," Roots lists. She highlights their benefits: "They are low in calories, but super high in fiber. So for example, one whole cup of broccoli is only about 50 calories, but you're going to get about four grams of protein, but 11 grams of carbs and four grams of fiber."

The Importance of Sustainability

Roots stresses the importance of finding an eating plan you can stick to long-term. "Whatever you are doing to lose that weight, you are going to have to keep doing to keep it off," she points out. By including a variety of complex carbs in your diet, you're more likely to maintain a balanced and sustainable approach to weight loss.

"Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," says Soh.

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Listen to Your Body

Ultimately, Roots encourages individuals to pay attention to how different foods make them feel. "Learn more about proteins and carbs and fats, what they do when they come into your body, and how you feel when you're eating these foods," she advises. This self-awareness can help you make informed choices that support both your weight loss goals and overall well-being. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 trying to lose weight, but no matter what you do, the pounds aren’t coming off? Mayra (LowCarbLove) is a mother and influencer who lost over 135 pounds “naturally through low carb and keto and has been maintaining this weight ever since,” she reveals in her YouTube bio. In one of her viral videos, she reveals the number one reason why you can’t lose weight and also offers tips on how to get your diet going.


“Today, we're gonna be talking about reasons why you may not be losing weight. Now, for those of you who don't know, I've lost over a hundred pounds, and I have been maintaining my weight for over 15 years now. So I kind of know what I'm talking about,” she says. “If you're not currently losing weight, there might be a few reasons. And so I'm gonna go over them with you.”

Assess the Problem

“Throughout my journey, there have been times where I'm literally just not losing weight, and I'm like, what is going on? And so then when I sit down, and I really see, okay, what am I doing? What's going on? I always find the problem,” Mayra says in her post.

Avoid Drinking Your Calories

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“One thing that I feel is that it's become super trendy and super popular to carry around a Starbucks drink,” she says. “I think drinking your calories is one of the worst things you can do.” She notes that some drinks have over 600 calories, which equates to sometimes two meals. “I would say if you're gonna do a coffee, it should be for sure under 150 calories because you could definitely be using those calories to fuel and nourish your body.” There are other drinks to look out for. “Sodas are also horrible,” she says, and juices. “So a lot of people confuse juices. They think, oh, juices are super healthy, and even though our fruits are natural and come with natural sugar, sugars are still not good for you,” she says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Avoid Sugar, Because It Spikes Your Insulin

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“Sugar, no matter what, even if you're not living a low-carb lifestyle, you just don't want to put a ton of sugar into your body because it spikes your insulin,” she says. “When you spike your insulin, it is impossible for you to be burning fat. Like there is just no way in order for you to burn fat, especially on your body, your insulin has to be down low, where it's almost at a fasted state.”

Avoiding Carbs Also Keeps Insulin Low

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“That's why when you keep your diet really, really low carb, low carbs means your insulin is very low. With the keto diet, that's the reason why you produce ketones, because when you're doing a keto diet, your insulin is super, super low. So even if you don't do keto if you are trying to lose weight, you just wanna try to keep your sugar and your carbs as low as possible,” she says.

If You Eat Lots of Carbs, Make Sure to Exercise More

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“Another reason that you might not be losing weight is the carbs. So again, it gets down to the insulin. When you are eating a lot of carbs, what's happening is your body is running on glucose. So, even if you're having really healthy carbs, it just really depends on your goals. If you want to have a really high-carb diet, then you definitely wanna make sure you are getting your butt into the gym because carbs are gonna help you. If you're really lifting and you're trying to build mass, it doesn't mean you're trying to build fat or get bigger. It just means you can actually bulk up,” she says.

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

Stick to Whole Carbs

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The type of carbs you eat matters. “I can have sweet potatoes, and I can have potatoes and squash, and I'm not going to gain any weight. It's definitely when I start to eat the carbs from chips and cookies, and even though they're low-carb chips, cookies, ice cream, all of that, you need to eliminate it if you're trying to lose weight. And that is just the bottom line,” she says.

Avoid Processed Carbohydrates

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“You just need to be careful with the processed carbs. And that is a very huge, huge difference. So many people think carbs are carbs, and yes, they are, but your body does not process them the same. If you're gonna be eating carbs, you just want to make sure that they're not processed. You want to make sure that you are having a single ingredient of carbohydrates, like sweet potato, like squash,” she says.

Reduce Fruit Intake for Weight Loss

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And, while she loves fruit, “I love grapes and cherries and papaya, and I love it and watermelon, and I have it, but it depends on my goal,” she says. “This summer, I ate a lot of fruit, and now I have a mission, I have a goal, and I'm gonna reach it. I've just eliminated fruit from my diet.”

These Are Short-Term Sacrifices for Long-Term Benefits

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“I want you to remember that these are short-term sacrifices for long-term benefits. And that's just how life works. Sometimes, you just have to sacrifice certain things for a short term, but you're gonna reap the benefits in the end. This is not like a forever thing. And I think when you keep that in mind, and you're like, okay, this is just short term because I have a goal, and I wanna reach it, so this is what I'm going to do.”

RELATED: Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

You Have to Be in a Calorie Deficit to Lose Weight

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“The last thing that I feel is probably the most important thing,” she says, “is a calorie surplus. I'm sure you've heard it time and time again, like calories in versus calories out. I don't truly believe that is a hundred percent true. But I will say, just to kind of wrap this up, I think that if you are in a calorie surplus, you are not going to see that scale move.” However, you can sculpt your body and lose fat. “In order to see the scale move down, you have to be in a calorie deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/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.

Are you struggling to meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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


Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

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

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

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

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Ahmet Ergin SugarMD
Copyright SugarMD/YouTube/Shutterstock
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.

Have you ever wondered why some foods make you feel worse when taking weight loss medications? You're not alone. Millions of patients on Ozempic and Mounjaro struggle with finding the right diet balance. Here's your comprehensive guide to eating well while on these medications.

Dr. Ahmet Ergin, founder of the SugarMD YouTube channel, is a distinguished endocrinologist specializing in diabetes and metabolism. With years of clinical experience prescribing these medications, Dr. Ergin shares essential insights about managing your diet while on Ozempic and Mounjaro. Read on to discover which foods to embrace and which to avoid for optimal results.

Understanding Your New Relationship with Food

"Your plate isn't just a source of nutrients anymore. It has to be a delicate balance wheel for your blood sugar levels," Dr. Ergin explains in his post. When you're on Ozempic or Mounjaro, managing diabetes becomes less of a walk in the park and more of a mindful trek through an intricate maze of dietary choices.

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

Embrace the Fiber-Filled Champions

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Think of fiber-rich fruits as your dietary oasis. Dr. Ergin recommends focusing on "superstars like berries, apples, and pears." These fruits pack powerful fiber that champions steady digestion and helps maintain stable blood sugar levels. "Each nibble comes packed with fiber goodness," Dr. Ergin notes, emphasizing their importance in your daily diet.

The Power of Green Guardians

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Leafy greens aren't just plate decorations – they're your nutritional shields. "Think about spinach and kale. They're like sentinels standing firm," Dr. Ergin explains. These vegetables are rich in alpha-lipoic acid and benfotiamine, making them crucial allies in blood sugar management, especially when medications are working their way through your system.

Lean Proteins: Your Trusty Sidekicks

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Dr. Ergin emphasizes that proteins like chicken breast, tofu, and lentils are essential companions on your health journey. "They help your body skip out on dramatic blood sugar spikes and keep your tummy full," he shares. These proteins support muscle maintenance and keep your metabolism active while preventing unexpected cravings.

RELATED:20 Possible Ozempic Side Effects

Fatty Foods: Your First Warning

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"Fatty foods are like tempests in the tranquil sea," warns Dr. Ergin. When combined with Ozempic or Mounjaro, high-fat foods can trigger digestive issues and make the medication's side effects more pronounced. This can lead to increased nausea and delayed stomach emptying.

Spicy Foods: A Hidden Challenge

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Dr. Ergin cautions against spicy foods while on these medications. They can intensify gastrointestinal side effects and potentially trigger acid reflux, which may be more severe when combined with Ozempic or Mounjaro's effects on digestion.

Junk Foods: The Triple Threat

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According to Dr. Ergin, processed junk foods pose multiple challenges. They often combine high fat, excessive sugar, and artificial ingredients that can not only trigger side effects but also work against the medication's intended benefits. These foods can lead to unstable blood sugar levels and increased digestive discomfort.

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

The Role of Supplements in Your Journey

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While discussing supplementation, Dr. Ergin clarifies: "It's not about replacing your medication or justifying poor dietary choices." He emphasizes that supplements should complement, not replace, a healthy diet and prescribed medications. "That's why we call them Nutraceuticals, not Pharmaceuticals," he adds, highlighting their supportive role.

Creating Your Personal Strategy

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Success with these medications requires a personalized approach. "Your path to wellness is unique," Dr. Ergin states, recommending working with healthcare providers to develop an individualized plan. He suggests using available resources like the SugarMD app for additional support and guidance.

RELATED:20 Things to Avoid While on Ozempic

The Long-Term Perspective

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"You are not just eating to fill your stomach. You are dining to nourish your life story," Dr. Ergin reminds us. This perspective shift is crucial for long-term success with these medications. Take it one meal at a time, focusing on progress rather than perfection.

Remember, managing your diet while on Ozempic or Mounjaro isn't just about avoiding side effects – it's about optimizing your treatment results and improving your overall health. With patience and the right food choices, you can create a sustainable eating plan that works in harmony with your medication. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.