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10 Red Flags That You're Eating Too Much Sodium

Too much sodium could be deadly.

Ferozan Mast
By Ferozan MastJul 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Alek Korab
✓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.

A young beautiful woman relaxing in comfortable cloth on the sofa at home having potato Chips.
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Ferozan Mast
By Ferozan MastJul 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Nutrition & Diet

Sodium is important for health—but it is possible to have too much of a good thing. “The sodium found in salt is an important electrolyte needed for muscle contractions, nerve impulses and balancing hydration in the body,” clinical dietitian Amanda Meadows tells Houston Methodist. “This makes sodium an essential mineral, but your body only needs so much of it. Many people eat more salt than the body needs and, over time, there are consequences to this.” Here are10 red flags you’re eating too much sodium.

High Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Too much sodium can cause high blood pressure. “As your blood volume increases, your heart has to work harder to pump blood throughout your body,” Meadows says. “This then increases pressure in your arteries. What's more is that when the heart is pumping harder, it places pressure on the vessels in every organ, including the kidneys.”

Poor Sleep

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Too much sodium can disrupt sleep. “Eating too much sodium (especially in the evening) can mess with your sleep,” says the Cleveland Clinic. “A spike in blood pressure and sudden urges to get a drink or pee can interrupt your ZZZs.”

Bloating

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

Bloating could be a sign of too much sodium. “If your kidneys can't eliminate the salt you're taking in from your diet, sodium starts to build up in your body,” Meadows says. “And when you're holding on to more sodium, your body tries to dilute it with water — increasing your blood volume and causing you to retain fluid.”

Increased Thirst

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Sodium can cause increased thirst. “Recent research shows that higher levels of sodium won’t necessarily cause people to be thirstier,” says the Cleveland Clinic. “But despite that, some people can’t help but chug down more liquids after eating salty foods.”

Heart Disease and Stroke

Caucasian man middle age suffering from heart attack at homeShutterstock

Too much sodium can cause heart disease, experts warn. “Eating too much sodium can increase your blood pressure and your risk for heart disease and stroke,” says the CDC. “Together, heart disease and stroke kill more Americans each year than any other cause.”

Kidney Issues

Young woman touching her kidney in pain.Shutterstock

Too much sodium can put pressure on the kidneys. “In most people, the kidneys have trouble keeping up with excess sodium in the blood,” according to Harvard University. “As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream.”

Fatigue

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

Too much sodium can cause chronic fatigue. “Eating a meal that’s high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention,” Sandra Darling, DO, MPH, tells the Cleveland Clinic. “The result may be restless sleep, frequent awakenings and not feeling rested in the morning. I’ve experienced this first hand after going out for pizza. It’s a treat and a fun night out, but the after-effects are not fun. With too much salt in your bloodstream you may not sleep well that night — and feel tired or groggy the next day.”

Headaches

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Too much sodium can cause dehydration, which can trigger headaches. “These headaches tend to be more painful than a mild one, giving a throbbing sensation as the blood vessels are being expanded,” nutritionist Pippa Hill tells The Independent. “They tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.”

Swollen Hands and Feet

Sprained,Swollen,Ankles,AnkleShutterstock

Swollen feet and hands could be a sign of excess sodium. “When too much salt is consumed, the body retains the extra sodium and increases the fluid outside of the cells,” registered associate nutritionist Olivia Burley tells The Independent. “This causes the kidneys to have reduced function, remove less water and therefore increase blood pressure.”

Brittle Bones

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

Some studies suggest too much sodium can raise the risk of bones weakening. “Excessive sodium intake appears to be a risk factor for bone fragility,” says Kiyoko Nawata, PhD, via Science Daily. “It is therefore important to consider excessive sodium intake in dietary therapy for osteoporosis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

10 Red Flags That You're Eating Too Much Sodium

A young beautiful woman relaxing in comfortable cloth on the sofa at home having potato Chips.
Shutterstock
Ferozan Mast
By Ferozan MastJul 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Sodium is important for health—but it is possible to have too much of a good thing. “The sodium found in salt is an important electrolyte needed for muscle contractions, nerve impulses and balancing hydration in the body,” clinical dietitian Amanda Meadows tells Houston Methodist. “This makes sodium an essential mineral, but your body only needs so much of it. Many people eat more salt than the body needs and, over time, there are consequences to this.” Here are10 red flags you’re eating too much sodium.

High Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Too much sodium can cause high blood pressure. “As your blood volume increases, your heart has to work harder to pump blood throughout your body,” Meadows says. “This then increases pressure in your arteries. What's more is that when the heart is pumping harder, it places pressure on the vessels in every organ, including the kidneys.”

Poor Sleep

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

Too much sodium can disrupt sleep. “Eating too much sodium (especially in the evening) can mess with your sleep,” says the Cleveland Clinic. “A spike in blood pressure and sudden urges to get a drink or pee can interrupt your ZZZs.”

Bloating

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

Bloating could be a sign of too much sodium. “If your kidneys can't eliminate the salt you're taking in from your diet, sodium starts to build up in your body,” Meadows says. “And when you're holding on to more sodium, your body tries to dilute it with water — increasing your blood volume and causing you to retain fluid.”

Increased Thirst

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Sodium can cause increased thirst. “Recent research shows that higher levels of sodium won’t necessarily cause people to be thirstier,” says the Cleveland Clinic. “But despite that, some people can’t help but chug down more liquids after eating salty foods.”

Heart Disease and Stroke

Caucasian man middle age suffering from heart attack at homeShutterstock

Too much sodium can cause heart disease, experts warn. “Eating too much sodium can increase your blood pressure and your risk for heart disease and stroke,” says the CDC. “Together, heart disease and stroke kill more Americans each year than any other cause.”

Kidney Issues

Young woman touching her kidney in pain.Shutterstock

Too much sodium can put pressure on the kidneys. “In most people, the kidneys have trouble keeping up with excess sodium in the blood,” according to Harvard University. “As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream.”

Fatigue

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

Too much sodium can cause chronic fatigue. “Eating a meal that’s high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention,” Sandra Darling, DO, MPH, tells the Cleveland Clinic. “The result may be restless sleep, frequent awakenings and not feeling rested in the morning. I’ve experienced this first hand after going out for pizza. It’s a treat and a fun night out, but the after-effects are not fun. With too much salt in your bloodstream you may not sleep well that night — and feel tired or groggy the next day.”

Headaches

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Too much sodium can cause dehydration, which can trigger headaches. “These headaches tend to be more painful than a mild one, giving a throbbing sensation as the blood vessels are being expanded,” nutritionist Pippa Hill tells The Independent. “They tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.”

Swollen Hands and Feet

Sprained,Swollen,Ankles,AnkleShutterstock

Swollen feet and hands could be a sign of excess sodium. “When too much salt is consumed, the body retains the extra sodium and increases the fluid outside of the cells,” registered associate nutritionist Olivia Burley tells The Independent. “This causes the kidneys to have reduced function, remove less water and therefore increase blood pressure.”

Brittle Bones

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

Some studies suggest too much sodium can raise the risk of bones weakening. “Excessive sodium intake appears to be a risk factor for bone fragility,” says Kiyoko Nawata, PhD, via Science Daily. “It is therefore important to consider excessive sodium intake in dietary therapy for osteoporosis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

16 Warning Signs You May be Eating Too Many Processed Foods

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Ferozan Mast
By Ferozan MastJul 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Are ultra-processed foods causing you to look and feel terrible? “Health consequences of ultra-processed foods are dire,” preventive cardiologist Stephen Devries, MD, tells the American Medical Association. “The stakes are high because ultra-processed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it’s sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods. These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.” According to experts, these are the warning signs that you may be consuming too many processed foods.

Weight Gain

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Processed foods are terrible for your health and could counter your weight loss. “Ultra-processed foods are the perfect storm to promote overconsumption and weight gain,” says Dr. Devries. “They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”

Thirsty All the Time

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

Processed foods are linked to dehydration. “When it comes to sodium, people often comment they don't put salt on their food,” says the Mayo Clinic. “As it turns out, you don't even need to because manufacturers have already added salt for you — and too much, in fact. The Dietary Guidelines also recommends less than 2,300 milligrams of sodium per day. So look for low- or reduced-sodium foods.”

Constant Headaches

View of young woman suffering from stomachache on sofa at homeShutterstock

Processed foods could trigger migraines. “Around 5% of people with migraines may develop a headache shortly after consuming processed meat products,” according to West Tennessee Healthcare. “This type of headache has been dubbed a ‘hot dog headache.’ Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, maybe the reason why. These preservatives are often found in processed meat.”

Feeling Bloated

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

If you’re always feeling bloated, processed foods could be to blame. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”

Bad Skin

Asian young woman looking face skin in the mirror have a red rash on her face from cosmetic allergyShutterstock

Your diet could be ruining your skin. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.”

High Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

Studies show that heavily processed foods are linked to diabetes. “The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet,” says Harvard Health. “The connection held up even after scientists accounted for known risk factors for diabetes, such as weight and physical activity. The takeaway: Skip processed foods in favor of whole foods, including lots of vegetables, fruits, legumes, and whole grains.”

High Blood Pressure

Blood pressure.Shutterstock

Studies link processed foods to high blood pressure. “There is a wealth of research indicating the many negative implications a diet high in ultra-processed food can have on our health,” says Professor Graham MacGregor, Chair of Blood Pressure UK. “This is an important study that shows specifically how ultra-processed food can have a direct impact on our blood pressure. These findings further emphasize the importance of eating a healthy, balanced diet that’s high in fruit, vegetables, and whole grains, low in salt, and with a minimal amount of ultra-processed food.”

Tired All the Time

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Consuming too much ultra-processed foods can lead to constant fatigue and low energy. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”

Bad Sleep

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Ultra-processed foods are linked to poor sleep quality. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”

Always Hungry

Young woman looking into the fridge, feeling hungry at nightShutterstock

Ultra-processed foods are usually devoid of essential nutrients and are designed to be over-consumed. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”

Bad Teeth

Sad frowning handsome brunette young man with beard touching cheek and looking into mirror in bathroom while getting bad tooth during cleaning teethShutterstock

Processed junk food is terrible for your oral health. “If you are what you eat, that's even more true for your teeth and gums,” says the University of Rochester Medical Center. “When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth.”

Your Hair Is Falling Out

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Good nutrition is important for healthy, strong hair. “Consuming adequate vitamins and minerals is important to preventing and managing hair loss,” Jennifer Fisher, MMSc, PA-C, tells Harvard Health. “Most people can cover all their nutritional needs through a healthy, balanced diet.”

You’re Depressed

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Research shows consuming ultra-processed foods is linked to a higher risk of developing depression. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”

High Cholesterol

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Ultra-processed foods are linked to high levels of bad LDL cholesterol levels. "What it really all boils down to is that you shouldn't eat fake food — things that don't rot, packaged items full of added sugar, and foods with ingredients you can't pronounce." Dr. Joshua Septimus tells Houston Methodist. "I think a lot of people don't realize that insulin resistance and high cholesterol are linked. If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up."

Fertility Issues

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Research shows consuming too much processed food can negatively impact your fertility. “If your diet consists mostly of fast food, sodas, processed meats, and refined carbs, you may want to make some changes,” according to UNC Fertility Clinic. “Consumption of sugar-sweetened beverages (like sodas) has been linked to lower fertility for both men and women. Additionally, studies have shown that women who consume large amounts of fast food and little produce can take longer to become pregnant than women with healthier diets.”

Digestion Problems

Woman at home suffering from menstrual pain, having cramps. Close up of woman holding abdomen, endometriosis, and conditions causing pain in tummy.Shutterstock

Consuming too much ultra-processed food can impact your gut health. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Warning Signs You Are Eating Too Much Protein

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Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothDec 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Protein is one of the buzziest weight loss words of 2024. While it has always been an important component of a healthy diet, it seems like it’s all health experts and fitness influencers have been talking about lately. Why? Science has found 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. However, according to The Fitness Project, weight loss coaches, you might be eating too much protein to lose weight. “4 suspicious signs you are eating too much protein to lose weight,” they wrote across the viral Instagram video.

Protein Helps Keep You Fuller Longer, Sustain Energy, and Control Cravings

“Eating a high protein diet can be beneficial for weight loss as it keeps you fuller longer, sustain energy and control cravings,” they write. “But there are a few signs you might be eating too much protein for weight loss:”

Suspicious Symptom: Digestive Discomfort

The first sign to look out for? Digestive discomfort, which includes bloating or constipation. “A very high-protein diet, especially from animal sources, can cause digestive issues if fiber intake is too low,” they point out.

RELATED:25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

Solution: Amp Up Carb Intake

The solution? Carb up! “Make sure to include enough carbohydrates and fats along with protein for a well-balanced diet,” they write. If you aren’t sure how much you should be eating, use a macro calculator. “It will tell you exactly how much to eat of each macronutrient,” they write.

Suspicious Symptom: Increased Thirst

Are you feeling much more thirsty than usual? Increased thirst is another symptom of excess protein intake. “Eating too much protein can make you feel dehydrated,” they write.

Drink More Water

The solution? Amp up your hydration and drink more water. “Aim for half of your body weight in oz,” they write. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Suspicious Symptom: Feeling Sluggish

More fatigued than usual? “Feeling tired or sluggish,” is another symptom to watch out for. “Too much protein and not enough carbs can leave you low on energy, as your body needs carbs for quick fuel,” they write.

RELATED:Man Runs Every Day For 30 Days and This is What It Did to His Body

Solution: Increase Intake of Fruits, Whole Grains, and Veggies

Similar to the solution for digestive issues, amping up your intake of carbs will help with energy. “Incorporate carbohydrates like fruits, whole grains and vegetables for better energy,” they write.

Suspicious Symptom: Stalled Weight Loss

The most obvious intake? Stalled weight loss. “If you’re not in a calorie deficit, even while consuming a lot of protein, you won’t see weight loss,” they write. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

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Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

From protein shakes after workouts to extra chicken breast at dinner, you're doing everything right to build muscle and stay healthy – or are you? While counting calories and tracking macros has become second nature for many health-conscious people, the signs of protein overconsumption often go unnoticed. Dr. Eric Berg, a renowned nutrition expert with over 13 million followers and decades of clinical experience, has seen countless patients struggle with this very issue. While protein is crucial for health - from building muscle to creating antibodies - too much can strain your body's systems. Read on to discover the five warning signs that could save you from hidden health issues and help you optimize your protein intake for better results.

Sign 1: Foamy Urine Signals Kidney Stress

The first and most visible sign is foamy urine. "Normally, you don't have a lot of protein in the urine. You shouldn't have anything, maybe just this very small amount," Dr. Berg explains in his post. "Your kidneys actually filter about 180 liters of fluid every single day," processing it over and over with only 2% being excreted as urine. When protein appears in urine, it creates a distinctive foam - a clear signal your kidneys are working overtime.

Sign 2: Gout Flare-Ups From Protein Overload

Foot pain, man suffering from feet ache in home interior, podiatry conceptShutterstock

While gout often stems from liver or kidney issues, excessive protein can trigger or worsen it. "If you're adding more protein, you can get an incomplete protein breakdown and generate too much uric acid and create these gout crystals," Dr. Berg notes. This painful condition serves as a warning that your body's protein processing system is overwhelmed.

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Sign 3: Unexplained Loss of Appetite

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

A decreased appetite might seem positive for weight loss, but it can actually signal protein excess. According to Harvard Health, while protein helps with satiety, too much can disrupt your body's natural hunger signals. Dr. Berg emphasizes this appetite suppression as a key warning sign of protein overconsumption.

Sign 4: Fluid Retention and Swelling

Swollen feets because water retention in the bodyShutterstock

Watch for subtle swelling, especially in your ankles. As Dr. Berg describes, "You may see a little swelling, or even in your ankle, some pitting edema. You press into your ankle and it kind of leaves a dent in there." This fluid retention often indicates your body is struggling to process excess protein.

Sign 5: Persistent Fatigue

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The fifth sign is counterintuitive – fatigue. While protein is essential for energy, too much forces your body to work harder at processing it, potentially leaving you feeling tired despite adequate rest.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

Finding Your Perfect Protein Balance

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The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, according to Harvard Health. For example, a 140-pound sedentary woman needs about 53 grams daily. Dr. Berg recommends "between three to six, maybe up to eight ounces per meal" depending on factors like age, digestive system, and body size.

Smart Protein Sources Matter

Grilled or roasted chicken breast, whole and sliced on a wooden serving plateShutterstock

According to the USDA National Nutrient Database, focus on quality protein sources, for example:

  • 3 ounces fish (21g protein)
  • 3 ounces poultry (19g protein)
  • 6 ounces Greek yogurt (17g protein)
  • ½ cup cottage cheese (14g protein)
  • ½ cup cooked beans (8g protein).

Special Considerations for Fasting

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For those practicing intermittent fasting, protein tolerance might differ. "If you're on one meal a day and you're fasting... You have 23 hours to fast, and you have so much repair going on that you could probably get away with it very easily without creating any problem with the kidney or liver," Dr. Berg explains.

The Complete Protein Picture

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Harvard Health recommends considering the complete "protein package" – including fats, carbohydrates, vitamins, and minerals that come with your protein sources. Focus on protein sources low in saturated fat and processed carbohydrates while rich in other nutrients for optimal health benefits.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

Taking Action

If you recognize any of these five signs, consider tracking your protein intake and gradually adjusting it downward. Remember, the goal isn't to eliminate protein but to find your body's optimal balance. Consult with your healthcare provider to determine the right amount for your specific needs and lifestyle. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Signs You’re Eating Too Much Fat

Portrait of pretty sick brown-haired girl touching abdomen.
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Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Follow:
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.

Fat is essential for health—but as with sodium, you can have too much of a good thing. “Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight,” says the American Heart Association. “Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet.” Here are 12 signs you may have too much unhealthy fat in your diet.

Weight Gain

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Fat contains more calories per gram than carbs or protein. “Fats play an important role in our diet, and our bodies need them to function properly,” Mauricio González, MD, tells AARP. “But we need to consume fats the right way. We gain weight if we consume more calories than we burn, and it doesn’t really matter where those calories come from.”

Nonalcoholic Fatty Liver Disease

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much fat can cause liver issues. “One of the main health problems associated with too much fat in the GI tract is nonalcoholic fatty liver disease (NAFLD), which can develop when fat builds up in your liver,” Mahendran Jayaraj, MD, tells Orlando Health. People with NAFLD may experience inflammation and liver cell damage that can cause scarring called cirrhosis and eventually lead to liver failure.”

Diarrhea

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Consuming too much fat can negatively impact your digestion. “Too much fat in the digestive tract can also cause digestive problems like diarrhea, which happens when unabsorbed fat collects in the small intestines and colon, where water is pulled in and creates diarrhea,” Dr. Jayaraj says. “If it becomes chronic, diarrhea can lead to malnutrition because the body can’t absorb the nutrients it needs.”

Bloating and Gas

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High-fat foods can cause bloating and gas. “Higher-fat foods such as beef, pork, and just about anything that has been fried can take a while to break down in your belly,” says the Cleveland Clinic. “That’s why you often feel stuffed for a long, long time after downing a fatty dish.”

Fatigue

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Too much fat can cause fatigue and tiredness. “Cholecystokinin (CCK) is a hormone that stimulates the digestion of fat and is released when we eat high-fat meals,” according to ZOE. “Scientists suspect that this hormone can contribute to post-meal sleepiness, explaining why we can feel sleepy even after a lower-carb, higher-fat meal.”

Depression

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Unhealthy fats can cause depression. “Fried foods are likely mood killers because they’re usually fried in unhealthy fats,” Dr. Uma Naidoo tells CNBC. “In recent years, the conversation around fat in diet has changed. Now nutritionists distinguish between ‘bad fats’ (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and ‘good fats’ (i.e., avocados, olive oil) that can help benefit well-being.”

RELATED: 8 Fasting Methods to Lose Weight, According to a Doctor

High Cholesterol

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Unhealthy fats can cause high levels of “bad” LDL cholesterol. “A diet laden with trans fats increases the risk of heart disease, the leading killer of adults,” says the Mayo Clinic. “The more trans fats eaten, the greater the risk of heart and blood vessel disease.”

Poor Sleep

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

Too much fat and protein can disrupt your sleep. “In one study, rats that ate a high-fat diet for eight weeks had more fragmented sleep at night and were excessively sleepy during the day,” says Johns Hopkins Medicine. “This may be because high-fat foods brought about weight gain and a decrease in sensitivity to the brain chemical orexin, which helps regulate the body’s sleep clock.”

RELATED: 16 Warning Signs You May be Eating Too Many Processed Foods

High Blood Pressure

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Too much fat can cause high blood pressure. “Fats are very high in energy and any fats your body doesn’t use is stored as body fat,” says Blood Pressure UK. “It’s important not to eat too much fat because being overweight will raise your blood pressure and your risk of heart disease and stroke.”

Diabetes

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Too much fat can make it difficult to manage type 2 diabetes. “Fat is very high in calories with each gram of fat providing more than twice as many calories compared to protein and carbohydrate,” says Diabetes UK. “Eating too much fat can lead to you taking in more calories than your body needs which overtime causes weight gain which can affect your diabetes control and risk of heart disease.”

Nausea

Young woman sitting on the bed with hard stomach pain.Shutterstock

Eating too much fat can cause nausea. “Experiencing nausea or sudden shifts in appetite can often be a body's cry for help, signaling that your fat intake might have gone from nourishing to excessive,” says Dr. Eric Berg, DC.

RELATED: I'm Super Fit at 54 and Here Are 5 Things I Do to Be "Fitter, Stronger, and Healthier"

Gallbladder Issues

Woman with abdominal pain in the middle above the navel. She sits on the sofa at home.Shutterstock

Too much fat can cause gallbladder issues. “Gallstones are fairly common in Western countries because our diets have more processed and fatty foods,” says David Efron, MD, chief of acute care surgery at The Johns Hopkins Hospital. “Many of us are walking around with gallstones and don’t know it. But that alone isn’t an indication that you’ll have a gallbladder attack or need it removed. Gallstones usually aren’t a problem until they cause symptoms.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

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

Tip #1: Eliminate All Sodas and Sugary Drinks

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

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

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

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

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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

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

Use Medications as a Starting Point for Lasting Change

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

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

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

Remember: It's About Long-Term Success

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

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

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Cottage Cheese: The Versatile Protein Base

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

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

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

Tempeh: Plant-Based Protein with Texture

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

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

Lentils: Protein-Fiber Combo for Lasting Fullness

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

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

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

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

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

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

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

Ground Turkey: Versatile Protein for Meal Prep

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

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

Hemp Seeds: Small Seeds, Big Protein Impact

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

Parmesan Cheese: Concentrated Flavor and Protein

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

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

Eggs and Egg Whites: The Complete Protein Package

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

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

Ground Venison: Lean Red Meat Alternative

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

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

Last Word

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

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

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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.

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