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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
KenDBerryMD
FACT CHECKED BY Christopher Roback

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

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"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.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/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.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.