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5 Fake Superfoods to Avoid and 5 Real Ones to Try

Discover nutrient-dense foods that actually deserve the superfood label.

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.

KenDBerryMD
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.

In the world of nutrition, the term "superfood" is often thrown around, but how many of these foods truly deserve this title? Dr. Ken Berry a family physician practicing in rural Tennessee for over two decades and committed to helping patients overcome obesity, insulin resistance, and type 2 diabetes — sheds light on this topic. In one of his viral videos, he exposes five popular "superfoods" that don't live up to the hype and introduces five genuine superfoods that can significantly boost your nutrition. Read on to discover which foods you should be adding to your diet and which ones might not be worth the extra cost or effort.


The Origin of "Superfood

KenDBerryMDCopyright KenDBerryMD/YouTube

Dr. Berry starts by explaining the origin of the term "superfood": "Back early in the nineteen hundreds, the United Fruit Company was just starting to really import lots of bananas into the United States, and they tried to talk about how convenient they were. They tried to talk about how easy they were to eat. That didn't really catch on. So then they started paying doctors and medical organizations like the American Medical Association to say that bananas had medicinal qualities and that they were so nutrient dense that they were a superfood," he says in the video.

According to Dr. Berry, "The term superfood was a marketing term to sell lots of bananas." He adds, "What other food companies quickly learned from the United Food Company was that the term superfoods equals super sales, and you get to charge a lot more money for it."

Defining a True Superfood

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Berry proposes a definition for a true superfood: "My definition of a superfood is a food that is nutrient-dense, ancestrally appropriate—meaning humans have eaten it for a long time—and rich in amino acids, fatty acids, vitamins, and minerals, all of which are essential." He further explains, "Also, these foods are highly bioavailable and bioabsorbable, meaning the nutrients aren't locked up by oxalates, lectins, or phytates. Finally, superfoods should be non-inflammatory. They should not cause inflammation in any group of human beings." He is listing five overhyped superfoods.

Fake Superfood 1: Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Dr. Berry states, "Whole grains. Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten or gliadin—people with celiac disease—who cannot eat whole grains at all." He adds, "Grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory because they don't contain any."

Fake Superfood 2: Dark Chocolate

Dark Chocolate Bar with CrumblesShutterstock

"Dark chocolate. It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it—phytonutrients that you just can't get anywhere else in such high quantities," Dr. Berry explains. However, he argues, "The problem is all these phytonutrients you hear about, like polyphenols and others, have never been proven to be necessary for optimal human health."

Fake Superfood 3: Kale

kaleShutterstock

Dr. Berry challenges the superfood status of kale: "Kale is often touted as a superfood. It has so much vitamin A, but wait a minute—does kale actually have any vitamin A whatsoever? Look it up because it doesn't. It has zero real vitamin A. It has a lot of beta-carotene, which some of us can convert into vitamin A, but many of us have trouble with that conversion."

Fake Superfood 4: Manuka Honey

Manuka honey spoon dipped in golden liquid natural superfood on wooden background.Shutterstock

"Manuka honey or any of the other magically delicious kinds of honey out there," Dr. Berry states. He argues, "Honey of any variety—from the cheapest honey that's been cut with corn syrup all the way up to the most premium, expensive honey on the planet—is sugar and water. That's what it is. It spikes your blood sugar and insulin. There's nothing magical about honey. It's not a superfood."

Fake Superfood 5: Pomegranates

Red juice pomegranate on dark backgroundShutterstock

Dr. Berry critiques pomegranates and pomegranate juice: "When you actually look up the nutrition information about pomegranate juice, you're like, 'Wait, did I miss something?' Because this doesn't look very super. It just looks like a lot of carbohydrates and a few phytochemicals that may or may not someday be proven actually to benefit the human organism."

After finishing with imposters, he lists five superfoods that can genuinely boost a person’s health.

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Real Superfood 1: Eggs

Chicken,Nest,With,Eggs.,A,Woman's,Hand,Takes,The,EggsShutterstock

Dr. Berry praises eggs as a true superfood: "If you look up the nutrition information for an egg that came from a chicken allowed to pasture and eat bugs, worms, grass, and seeds—the things chickens love, maybe even a snake or two—the nutrition quality and density of that egg yolk are just off the charts."

Real Superfood 2: Sardines and Anchovies

Fried sardines on Moroccan street restaurant plate with lemon wedges, sauce, and sides. Tasteless and expensive food for tourists, popular local cuisine on Essaouira fish marketShutterstock

"Any of the small cold-water fish with the skin on and the bones in are amazing nutritionally," Dr. Berry states. He adds, "I could literally lock you in my barn and just feed you sardines with the skin on and the bones in, and it would be years before you developed a vitamin or mineral deficiency because they're so nutritionally complete."

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Real Superfood 3: Liver

Raw chicken liver on a stone Board. Black background. Top viewShutterstock

Dr. Berry considers the liver a preeminent superfood: "Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition content in just two ounces of liver and compare it to any other purported superfood on the planet."

Real Superfood 4: Fish Roe

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

"Fish roe is a literal superfood," Dr. Berry explains. "You could probably be locked in my barn for decades, and if I were feeding you fish roe, you would never develop a single vitamin or mineral deficiency. You would have all the omega fatty acids, other essential fatty acids, and all the essential amino acids that you needed."

Real Superfood 5: Bivalves

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Dr. Berry recommends bivalves: "This includes mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this—they're not on many people's radar. Actually, the entire mollusk category is an excellent, excellent superfood." He adds, "Oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health."

RELATED:10 Cardio Mistakes I Will Never Make Again After Losing 110 Pounds

Final Word From the Expert

Young woman shopping in the supermarketShutterstock

Dr. Berry concludes his video with a warning about marketing: "Anytime in the future you pick up something at the grocery store and it has the word 'superfood' on the label, you can know immediately that's BS, and you can put it back down. It's overpriced, and it's probably not a superfood. Go to the section of the store where I talk about the other five superfoods and buy those because they actually deserve the name." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

In the world of nutrition, the term "superfood" is often thrown around, but how many of these foods truly deserve this title? Dr. Ken Berry a family physician practicing in rural Tennessee for over two decades and committed to helping patients overcome obesity, insulin resistance, and type 2 diabetes — sheds light on this topic. In one of his viral videos, he exposes five popular "superfoods" that don't live up to the hype and introduces five genuine superfoods that can significantly boost your nutrition. Read on to discover which foods you should be adding to your diet and which ones might not be worth the extra cost or effort.


The Origin of "Superfood

KenDBerryMDCopyright KenDBerryMD/YouTube

Dr. Berry starts by explaining the origin of the term "superfood": "Back early in the nineteen hundreds, the United Fruit Company was just starting to really import lots of bananas into the United States, and they tried to talk about how convenient they were. They tried to talk about how easy they were to eat. That didn't really catch on. So then they started paying doctors and medical organizations like the American Medical Association to say that bananas had medicinal qualities and that they were so nutrient dense that they were a superfood," he says in the video.

According to Dr. Berry, "The term superfood was a marketing term to sell lots of bananas." He adds, "What other food companies quickly learned from the United Food Company was that the term superfoods equals super sales, and you get to charge a lot more money for it."

Defining a True Superfood

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Dr. Berry proposes a definition for a true superfood: "My definition of a superfood is a food that is nutrient-dense, ancestrally appropriate—meaning humans have eaten it for a long time—and rich in amino acids, fatty acids, vitamins, and minerals, all of which are essential." He further explains, "Also, these foods are highly bioavailable and bioabsorbable, meaning the nutrients aren't locked up by oxalates, lectins, or phytates. Finally, superfoods should be non-inflammatory. They should not cause inflammation in any group of human beings." He is listing five overhyped superfoods.

Fake Superfood 1: Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Dr. Berry states, "Whole grains. Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten or gliadin—people with celiac disease—who cannot eat whole grains at all." He adds, "Grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory because they don't contain any."

Fake Superfood 2: Dark Chocolate

Dark Chocolate Bar with CrumblesShutterstock

"Dark chocolate. It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it—phytonutrients that you just can't get anywhere else in such high quantities," Dr. Berry explains. However, he argues, "The problem is all these phytonutrients you hear about, like polyphenols and others, have never been proven to be necessary for optimal human health."

Fake Superfood 3: Kale

kaleShutterstock

Dr. Berry challenges the superfood status of kale: "Kale is often touted as a superfood. It has so much vitamin A, but wait a minute—does kale actually have any vitamin A whatsoever? Look it up because it doesn't. It has zero real vitamin A. It has a lot of beta-carotene, which some of us can convert into vitamin A, but many of us have trouble with that conversion."

Fake Superfood 4: Manuka Honey

Manuka honey spoon dipped in golden liquid natural superfood on wooden background.Shutterstock

"Manuka honey or any of the other magically delicious kinds of honey out there," Dr. Berry states. He argues, "Honey of any variety—from the cheapest honey that's been cut with corn syrup all the way up to the most premium, expensive honey on the planet—is sugar and water. That's what it is. It spikes your blood sugar and insulin. There's nothing magical about honey. It's not a superfood."

Fake Superfood 5: Pomegranates

Red juice pomegranate on dark backgroundShutterstock

Dr. Berry critiques pomegranates and pomegranate juice: "When you actually look up the nutrition information about pomegranate juice, you're like, 'Wait, did I miss something?' Because this doesn't look very super. It just looks like a lot of carbohydrates and a few phytochemicals that may or may not someday be proven actually to benefit the human organism."

After finishing with imposters, he lists five superfoods that can genuinely boost a person’s health.

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Real Superfood 1: Eggs

Chicken,Nest,With,Eggs.,A,Woman's,Hand,Takes,The,EggsShutterstock

Dr. Berry praises eggs as a true superfood: "If you look up the nutrition information for an egg that came from a chicken allowed to pasture and eat bugs, worms, grass, and seeds—the things chickens love, maybe even a snake or two—the nutrition quality and density of that egg yolk are just off the charts."

Real Superfood 2: Sardines and Anchovies

Fried sardines on Moroccan street restaurant plate with lemon wedges, sauce, and sides. Tasteless and expensive food for tourists, popular local cuisine on Essaouira fish marketShutterstock

"Any of the small cold-water fish with the skin on and the bones in are amazing nutritionally," Dr. Berry states. He adds, "I could literally lock you in my barn and just feed you sardines with the skin on and the bones in, and it would be years before you developed a vitamin or mineral deficiency because they're so nutritionally complete."

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Real Superfood 3: Liver

Raw chicken liver on a stone Board. Black background. Top viewShutterstock

Dr. Berry considers the liver a preeminent superfood: "Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition content in just two ounces of liver and compare it to any other purported superfood on the planet."

Real Superfood 4: Fish Roe

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

"Fish roe is a literal superfood," Dr. Berry explains. "You could probably be locked in my barn for decades, and if I were feeding you fish roe, you would never develop a single vitamin or mineral deficiency. You would have all the omega fatty acids, other essential fatty acids, and all the essential amino acids that you needed."

Real Superfood 5: Bivalves

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Dr. Berry recommends bivalves: "This includes mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this—they're not on many people's radar. Actually, the entire mollusk category is an excellent, excellent superfood." He adds, "Oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health."

RELATED:10 Cardio Mistakes I Will Never Make Again After Losing 110 Pounds

Final Word From the Expert

Young woman shopping in the supermarketShutterstock

Dr. Berry concludes his video with a warning about marketing: "Anytime in the future you pick up something at the grocery store and it has the word 'superfood' on the label, you can know immediately that's BS, and you can put it back down. It's overpriced, and it's probably not a superfood. Go to the section of the store where I talk about the other five superfoods and buy those because they actually deserve the name." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Before nutritionists were experts, they were average people with less knowledge about food and diets. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet focused nutritionist and social media influencer who shares realistic tips and tricks to help people become the healthiest versions of themselves. In a new viral video, she opens up about some of the mistakes she made before getting credentialed.


“Five things I would never do after becoming a dietician,” she says at the start of the clip. From putting labels on certain types of foods to making assumptions about people that aren’t true, here are the mistakes she made so you don’t have to – and we also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to add her own commentary to the discussion.

Categorize Foods as “Good and Bad”

@thenutritiontea

We learn these tactics in school and it’s our job to unlearn them #dietitiantips #dietitian #dietitiansoftiktok #blacktiktok #blackdietitian #allfoodisgoodfood #goodfoodgoodmood #5thingschallenge #healthyliving

First up, Spence would never “categorize foods as good and bad,” she says. “Not every food is meant to provide nutrients, and not every food is going to be providing the same nutrient. That's why we eat a variety of foods. And yes, some foods are providing us with joy and comfort. That's okay.” Collingwood completely agrees.

“I try not to classify foods as good and bad but rather need vs want,” she explains. “Foods that we need have nutritional value, while want foods have fewer nutrients. Eating a healthy diet is a balance of getting the nutrients we need for good health but also enjoying some of the others.”

Assuming Someone Is Unhealthy Based on Their Body

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

The second is making the assumption “someone is unhealthy based on their body,” she explains. “Bodies are not business cards. If we're talking about health based on lab values or whether someone is eating nutrient dense foods or getting in more movement, a lot of folks in larger bodies are doing those things and have great lab values. And on the opposite spectrum, a lot of folks in thinner bodies don't have great lab values and don't eat nutrient foods or get in a lot of movement,” she points out.

“You cannot just look at someone and know much about their overall health,” agrees Collingwood. “Some of the fittest people are in larger bodies with really good health measures. And just because someone is thin doesn’t mean they are automatically healthy. They could have very little muscle mass and have high blood pressure, cholesterol, and glucose levels.”

Related: Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat

Healthify Foods

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

She also regrets trying to “healthify foods,” she says. “The time and Energy I spent making black bean brownies or ice cream when I could have just enjoyed ice cream and brownies. If you want to swap out something or if you're interested in trying out a new recipe, that's fine, but feeling the need to do something based on what you read on the interwebs is something different.”

Collingwood thinks making recipes healthier is a good thing, “but definitely not all the time,” she says. :If you really want some full fat ice cream, chocolate or a warm chocolate chip cookie, do it!”

Telling People to Stop Eating Their Cultural Foods

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

“Number four, telling folks to swap out white rice for brown rice in their cultural foods,” she continues. “My ancestors were probably rolling in their graves when I did this. Not to mention this is based on the whole idea that certain cultures and ethnicities are unhealthy.”

Some food swaps “can make a huge difference in calories or nutritional quality and some don’t really matter much,” says Collingwood. “When it comes to rice, there isn’t a big difference between white and brown, but for people who love their white rice it can ruin it for them. There are plenty of other places in the diet where you can make changes without needing to change everything, especially the cultural favorites.”

Related: 4 Easy Tips to Lose Weight, According to Dietitian

Only Shopping the Perimeter of the Store

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

“And last but not least, number five, telling people to shop the perimeter of the store,” she says. “Never. Again. This is based on the concept that fresh is best and clean. Eating, no such thing. There are plenty of nutrients found in canned foods, packaged foods, and frozen food. If you like the taste of fresh, that's fine, but telling someone that how they're eating is wrong because they choose foods from a can or package is elitist.”

Collingwood “never did like this advice either,” she says. “Sure, the perimeter has some fresh stuff, but the middle of the store has whole grains, beans, canned veggies, etc. In today’s world it’s not realistic that people won’t be using convenience foods and there isn’t anything wrong with it!”

💪🔥Body Booster: When it comes to everything surrounding diet and nutrition, it isn’t all black and white and you don’t have to go to extremes. Shop the middle of the store, eat the cookie or the rice, and don’t categorize things as good or bad. 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.

Fitness coach Jenna Rizzo is an expert in diet, nutrition, and working out—and she practices what she preaches. Rizzo’s TikTok channel is packed with useful advice for anyone who wants to up their fitness game, whether they are beginners who need advice on where to start or long-time fitness buffs who want to take their workouts to the next level. Rizzo answers lots of questions about what to eat and, just as importantly, what not to eat. Here are the foods Rizzo avoids to stay lean.


Frozen Foods

Latin woman standing at refrigerator, choosing frozen convenience food in supermarket.Shutterstock

Rizzo is strongly opposed to eating any kind of ultra-processed frozen junk food. “These are things like pizzas, Hot Pockets, toaster pastries, things like that,” she says. “These are going to be not only some of the highest calorie foods you can get, but for a lot of these foods, their ingredients are absolutely trash, so they’re not going to promote healthy bodily functions. This is not for every brand. This is a generalized statement—you walk into the grocery store, you are bombarded with so many options.”

RELATED:I Dropped 80 Pounds Eating Whatever I Wanted, Thanks to This Intermittent Fasting Secret

Frappuccinos

@jennaaaamariee

4 foods that if you eat in excess can make it hard for you to lose weight.

Rizzo avoids blended coffees. “A lot of people order them just thinking they're getting a coffee and really they’re getting a glorified milkshake because even a small one can have over 500 calories in it. And of these calories, it’s mostly just sugar, so it’s not going to do anything for you, it’s not going to keep you full, it’s not going to help your muscles repair, and obviously, it will make it really easy to be eating in a calorie surplus.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Rizzo advises against eating granola bars if you’re trying to lose weight. “A lot of people think these are healthy because they are marketed to you as such. But they get put on this list because, once again, they are very high in calories and sugar. So once again, they are not really doing anything for you except spiking your blood sugar so it crashes and you just crave more junk food. “

Keto, Vegan, Gluten-Free

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Rizzo avoids anything marketed as keto, vegan, or gluten-free. “If you’re celiac and need to eat gluten-free products, this doesn’t apply to you. I’m saying these products are marketed to people as a healthier option. So you see it and think, this is something that will help me lose weight, right? It looks healthy. And that is so not the case. Most of these processed, packaged foods are just glorified junk food. This is why it’s so important to understand food labels: so you can read a label and make an informed decision on whether that’s something that will be conducive to your weight loss or health journey.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

No Cheat Days!

Rizzo no longer plans cheat days, as she found that no matter how hard she worked in the gym, it would be undone by a weekend of unhealthy behaviors. Instead, she balances her diet with 80% healthy and 20% fun, depending on how she feels. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Portrait,Of,A,Girl,In,Sunglasses,Holding,Cup,With,Drink
Shutterstock
FACT CHECKED BY Christopher Roback
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 ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!


Ditch the Bleached White Flour and Refined Grains

Flour in burlap bag on cutting board and wooden table backgroundShutterstock

Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

big group of meat, bread and vegetablesShutterstock

Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

Soft drinksShutterstock

Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

ice-creamShutterstock

Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

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

Steer Clear of Fried Foods

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

A woman who eats a lot of fast foodShutterstock

Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Avoid Foods with Unpronounceable Ingredients

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

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Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

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The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 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.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

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"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

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

Commercial Baked Goods: The Thyroid Disruptor

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Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

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"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

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The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

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

Processed Meats: The Cancer Connection

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"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

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"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

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"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

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Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

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

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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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
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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.

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

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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

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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
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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.

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.