Skip to content
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.

Reverse Your Risk of Diabetes with These Simple Dietary Changes

Make these easy changes to your diet and dramatically reduce your risk of diabetes.

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.

Closeup,On,Young,Woman,Holding,Grape,In,Mouth
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.

Type 2 diabetes is one of the fastest-growing health concerns worldwide, but the good news is that it’s largely preventable. By making a few simple dietary changes, you can reverse your risk of developing this serious condition. Research shows that certain foods and nutrients can help regulate blood sugar, reduce insulin resistance, and prevent the buildup of belly fat, a major contributor to diabetes. In Zero Belly Diet, these proven strategies target the root causes of diabetes and help you take control of your health without drastic measures. Here are 11 simple but powerful dietary changes that can lower your risk of diabetes and keep your blood sugar in check.


Eat More Fiber-Rich Foods

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Fiber slows down the digestion of carbohydrates, preventing blood sugar spikes. Foods like beans, oats, and whole grains help keep your blood sugar stable, reducing your risk of insulin resistance.

Choose Whole Fruits Over Juice

close-up of pink grapes adorned with water droplets showcases vibrant color and juicy texture. Soft lighting casts gentle shadows for a photorealistic feel.Shutterstock

Whole fruits, especially berries, apples, and grapes, are packed with fiber and antioxidants that support blood sugar control. Studies show that swapping fruit juice for whole fruits can lower diabetes risk by 23%.

RELATED:10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Add Omega-3s to Your Diet

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, help reduce inflammation and improve insulin sensitivity. Consuming more omega-3s can lower your diabetes risk by up to 33%.

Limit Refined Carbs

traditional spaghetti bolognese pasta in a potShutterstock

Refined carbs, such as white bread and pasta, can spike blood sugar and lead to insulin resistance. Opt for whole grains like quinoa and brown rice to help regulate blood sugar and protect against diabetes.

Incorporate Healthy Fats

choosing olive oil, sauce, vinegar at the grocery storeShutterstock

Healthy fats from sources like avocados, nuts, and olive oil help balance blood sugar levels and prevent fat accumulation around the organs, which is linked to diabetes. These fats also keep you full, preventing overeating.

Eat More Plant-Based Proteins

soy cheese tofu diced on a cutting board, basil closeupShutterstock

Beans, lentils, and tofu are excellent sources of plant-based protein that help regulate blood sugar and reduce fat storage. Including more plant proteins in your diet can improve your overall health and lower diabetes risk.

RELATED:I Dropped 100 Pounds as a Dietitian and These Are 5 Surprising Things I Learned

Add Cinnamon to Your Meals

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

Cinnamon has been shown to stabilize blood sugar and improve insulin sensitivity. Adding cinnamon to your diet can reduce blood sugar levels and help prevent diabetes-related complications.

Drink Green Tea

Hand that pours chinese green tea from glass kettle to smal cupShutterstock

Green tea contains powerful antioxidants called catechins, which help improve insulin sensitivity and promote fat burning. Drinking green tea regularly has been linked to a lower risk of developing diabetes.

Cut Back on Red Meat

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Studies show that reducing red meat intake can lower your diabetes risk by nearly 50%. Swap red meat for lean proteins like chicken, fish, or plant-based alternatives to protect your health.

Snack on Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Nuts are high in fiber, healthy fats, and protein, which help regulate blood sugar and keep you full between meals. Snacking on nuts regularly can reduce the risk of diabetes and improve overall metabolic health.

RELATED:The Top Foods Proven to Flatten Your Belly

Stay Hydrated

Shapely young woman in black sport bra relaxing and sipping water from bottle in studio in daylight with closed eyesShutterstock

Drinking plenty of water throughout the day helps flush out excess sugars from your bloodstream and prevents dehydration, which can lead to high blood sugar. Aim to stay well-hydrated to support healthy blood sugar levels.

By incorporating these simple dietary changes into your routine, you can significantly reduce your risk of diabetes and improve your long-term health. Each change is easy to adopt and can make a big difference in managing blood sugar and preventing diabetes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Closeup,On,Young,Woman,Holding,Grape,In,Mouth
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.

Type 2 diabetes is one of the fastest-growing health concerns worldwide, but the good news is that it’s largely preventable. By making a few simple dietary changes, you can reverse your risk of developing this serious condition. Research shows that certain foods and nutrients can help regulate blood sugar, reduce insulin resistance, and prevent the buildup of belly fat, a major contributor to diabetes. In Zero Belly Diet, these proven strategies target the root causes of diabetes and help you take control of your health without drastic measures. Here are 11 simple but powerful dietary changes that can lower your risk of diabetes and keep your blood sugar in check.


Eat More Fiber-Rich Foods

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Fiber slows down the digestion of carbohydrates, preventing blood sugar spikes. Foods like beans, oats, and whole grains help keep your blood sugar stable, reducing your risk of insulin resistance.

Choose Whole Fruits Over Juice

close-up of pink grapes adorned with water droplets showcases vibrant color and juicy texture. Soft lighting casts gentle shadows for a photorealistic feel.Shutterstock

Whole fruits, especially berries, apples, and grapes, are packed with fiber and antioxidants that support blood sugar control. Studies show that swapping fruit juice for whole fruits can lower diabetes risk by 23%.

RELATED:10 Foods and Drinks I Eat Every Day to Lose Cellulite After Losing 45 Pounds

Add Omega-3s to Your Diet

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, help reduce inflammation and improve insulin sensitivity. Consuming more omega-3s can lower your diabetes risk by up to 33%.

Limit Refined Carbs

traditional spaghetti bolognese pasta in a potShutterstock

Refined carbs, such as white bread and pasta, can spike blood sugar and lead to insulin resistance. Opt for whole grains like quinoa and brown rice to help regulate blood sugar and protect against diabetes.

Incorporate Healthy Fats

choosing olive oil, sauce, vinegar at the grocery storeShutterstock

Healthy fats from sources like avocados, nuts, and olive oil help balance blood sugar levels and prevent fat accumulation around the organs, which is linked to diabetes. These fats also keep you full, preventing overeating.

Eat More Plant-Based Proteins

soy cheese tofu diced on a cutting board, basil closeupShutterstock

Beans, lentils, and tofu are excellent sources of plant-based protein that help regulate blood sugar and reduce fat storage. Including more plant proteins in your diet can improve your overall health and lower diabetes risk.

RELATED:I Dropped 100 Pounds as a Dietitian and These Are 5 Surprising Things I Learned

Add Cinnamon to Your Meals

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

Cinnamon has been shown to stabilize blood sugar and improve insulin sensitivity. Adding cinnamon to your diet can reduce blood sugar levels and help prevent diabetes-related complications.

Drink Green Tea

Hand that pours chinese green tea from glass kettle to smal cupShutterstock

Green tea contains powerful antioxidants called catechins, which help improve insulin sensitivity and promote fat burning. Drinking green tea regularly has been linked to a lower risk of developing diabetes.

Cut Back on Red Meat

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Studies show that reducing red meat intake can lower your diabetes risk by nearly 50%. Swap red meat for lean proteins like chicken, fish, or plant-based alternatives to protect your health.

Snack on Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Nuts are high in fiber, healthy fats, and protein, which help regulate blood sugar and keep you full between meals. Snacking on nuts regularly can reduce the risk of diabetes and improve overall metabolic health.

RELATED:The Top Foods Proven to Flatten Your Belly

Stay Hydrated

Shapely young woman in black sport bra relaxing and sipping water from bottle in studio in daylight with closed eyesShutterstock

Drinking plenty of water throughout the day helps flush out excess sugars from your bloodstream and prevents dehydration, which can lead to high blood sugar. Aim to stay well-hydrated to support healthy blood sugar levels.

By incorporating these simple dietary changes into your routine, you can significantly reduce your risk of diabetes and improve your long-term health. Each change is easy to adopt and can make a big difference in managing blood sugar and preventing diabetes. 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

Have you ever felt trapped in a body that doesn't reflect your true potential? In 2008, Ben Azadi found himself obese, depressed, and desperate for change. Fast forward to today, and Azadi is a renowned functional health practitioner with over 16 years of experience, the author of four best-selling books, and host of the award-winning Metabolic Freedom Podcast. His personal journey of losing 80 pounds in just 9 months sparked a mission to help people live healthier lives. Let's dive into Azadi's transformative approach to melting fat and stopping aging.


Unlock Your Body's Fat-Burning Potential with Ketosis

Azadi's weight loss journey began with understanding the science of ketosis. "When we lower our carbohydrate intake, we allow our body to turn on a switch that allows us to burn body fat," he explains in the video. By reducing carbs, insulin levels drop, unlocking the key to fat burning. The liver then produces ketones, which fuel the body and brain while reducing inflammation.

Discover the Ancient Roots of the Keto Diet

While keto has become a popular weight loss strategy, Azadi emphasizes it's more than just a diet. "It's a metabolic process that our ancestors all went through," he notes. This natural state offers benefits beyond fat loss, including improved mental clarity and energy production.

Leverage Keto for Disease Prevention

Jeff Volek, PhD, RD, supports this approach, adding: "We've reached a critical mass of scientific evidence at this point. Nutrition experts now agree that low-carb diets provide benefits beyond disease management. In other words, they've been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place."

Choose Clean Keto for Optimal Results

Not all keto diets are created equal. Azadi stresses the importance of "clean keto" versus "dirty keto." He warns against inflammatory fats, stating, "There are a set of fats, these dietary fats that are arguably more inflammatory than sugar and smoking." Instead, focus on high-quality proteins and healthy fats like coconut oil, olive oil, seafood, and eggs.

Master the Art of Healthy Fat Selection

"Fats, for example, when you do keto, you're going to eat more fats, but not all fats are created equal," Azadi explains. He recommends focusing on "saturated fats and monounsaturated fats to give your audience an example: coconut, coconut oil, olive, olive oil, seafood, eggs, et cetera. Those would be healthy fats."

Avoid the Hidden Dangers of Seed Oils

Azadi is particularly cautious about seed oils. "These seed oils, these vegetable oils you mentioned, they stick around in your body for years. The half-life is 680 days," he warns. This means that even after stopping consumption, these oils can continue to cause inflammation in your body for a long time.

Navigate Restaurants with a Seed Oil Allergy Card

To avoid these harmful oils, Azadi suggests using a "seed oil allergy card" when dining out. This card politely informs restaurants of your need to avoid certain oils, helping you maintain your clean keto diet even when eating out.

Amplify Your Results with Intermittent Fasting

Azadi combines keto with intermittent fasting for enhanced results. "When we are in a fasted state, so many things happen in the body that are remarkable," he says. Fasting triggers autophagy, a cellular cleanup process that can help prevent diseases like cancer and autoimmune conditions.

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Ease into Fasting Gradually

However, he cautions against jumping into fasting too quickly. "The first step is to gradually decrease their total carbs," Azadi advises. Start with keto to become fat-adapted, then gradually introduce fasting periods.

Become Your Own Health Experiment

One size doesn't fit all when it comes to health. "Do your own experiment and see what works for you," Azadi suggests. This approach allows you to fine-tune your diet and lifestyle based on your unique needs and responses.

Customize Your Approach Based on Gender

This is particularly important for women, as Azadi notes: "Men and women definitely do it differently. So men could be more aggressive... Menstruating women want to go with their hormonal cycle."

Prioritize Nutrient-Dense Foods

While following a keto diet, it's crucial to focus on nutrient-dense foods. Franziska Spritzler, RD, CDE, notes about eggs: "Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron." These nutrient-rich foods can help support overall health while following a low-carb lifestyle.

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Boost Heart Health with Keto-Friendly Foods

Flora Clarke, MSc, adds to this, explaining the benefits of keto-friendly foods like avocados: "Research shows that eating avocados regularly can reduce levels of 'bad' cholesterol and improve your heart health."

Stabilize Blood Sugar for Steady Energy

A key benefit of the keto diet is its ability to manage blood sugar levels. "Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping," says Volek.

Enhance Satiety with Protein-Rich Foods

Regarding keto-friendly foods like cottage cheese, OSF Healthcare states, "Cottage cheese is especially good for people living with diabetes. It is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes."

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Harness the Healing Power of Positive Thoughts

Perhaps Azadi's most powerful insight is the impact of our thoughts on our health. "Our thoughts have the ability to communicate with our DNA," he explains. Positive, grateful thoughts can create anti-inflammatory proteins and protect our DNA, while negative thoughts do the opposite.

Transform Your Health with Daily Thought Practices

Azadi considers this the ultimate biohack: "We have 60,000 opportunities every day to put the body in either a healing state or an inflammatory state." By cultivating awareness of our thoughts and creating a supportive environment, we can significantly impact our health and longevity.

RELATED:Believing These 5 Weight Loss Lies Kept Me Obese

Shape Your Health Journey Through Your Environment

Azadi underlines the importance of your environment in shaping your health journey. "Our environment determines the thoughts that we think and the values that we have, the values that we have, and the thoughts that we think determine the actions we take or don't take. And that determines the results we get," he explains. He advises being mindful of the people and influences in your life. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Evidence-Based

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

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

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

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


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

Assess the Problem

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

Avoid Drinking Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

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

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

Avoid Sugar, Because It Spikes Your Insulin

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

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

Avoiding Carbs Also Keeps Insulin Low

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

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

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

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

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

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

Stick to Whole Carbs

fresh sweet potatoes on a dark rustic background.Shutterstock

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

Avoid Processed Carbohydrates

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

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

Reduce Fruit Intake for Weight Loss

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

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

These Are Short-Term Sacrifices for Long-Term Benefits

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

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

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

You Have to Be in a Calorie Deficit to Lose Weight

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

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

Young,Woman,Reading,Book,At,Table,On,Balcony,With,Beautiful
Shutterstock
Evidence-Based

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

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

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

For many of us, sugar is the hardest habit to break. It’s hidden in so many of the foods and drinks we consume daily, from breakfast cereals to salad dressings, and its addictive nature makes it difficult to give up. But reducing sugar doesn’t have to feel like a punishment. With the right strategies, you can cut back on sugar while still enjoying the foods you love and feeling satisfied. The key is to focus on balance, smart substitutions, and gradual changes that allow your taste buds to adjust over time. Whether your goal is to lose weight, feel more energized, or simply adopt a healthier lifestyle, these five easy rules can help you reduce your sugar intake without deprivation. Here’s how to take control of your diet and make sustainable, long-term changes for a healthier you.


RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Choose Whole Foods Over Processed Ones

Healthy,Food.,Balanced,Food,Cooking,Ingredients.,Clean,Diet,Eating.,TopShutterstock

Processed foods are often loaded with hidden sugars, even in savory items like sauces and breads. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains. These options not only have less sugar but also come packed with fiber and nutrients that keep you full and satisfied.

Read Nutrition Labels Carefully

Young,Woman,Checking,Nutrition,Label,On,Package,While,Buying,SaladShutterstock

Hidden sugars can be found under names like fructose, dextrose, or cane syrup. Get in the habit of reading nutrition labels and choosing items with little to no added sugars. Look for products with a 1:1 ratio of sugar to fiber to help balance blood sugar and prevent cravings.

RELATED: Man Lost 140 Pounds With These 9 Meal Prep Tips

Sweeten Naturally With Fruits and Spices

Mug,Of,Coffee,With,Beans,And,Cinnamon,On,Black,BackgroundShutterstock

When you’re craving sweetness, reach for natural options like berries, apples, or pears. Spices like cinnamon, nutmeg, and vanilla extract can also add flavor without the need for sugar. For example, try adding cinnamon to your morning oatmeal or coffee for a naturally sweet boost.

Find Healthy Swaps for Sugary Treats

Cubes,Of,Dark,Artisan,Chocolate.,Rich,Dark,Chocolate,With,WalnutsShutterstock

Love desserts? Swap ice cream for frozen Greek yogurt topped with fresh fruit or trade candy bars for a handful of nuts with dark chocolate. These alternatives satisfy your sweet tooth while offering protein and fiber to keep you feeling full.

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Cut Back Gradually

Coffee,Cup,,Beans,,Chocolate,And,Macaroons,On,Old,Kitchen,Table.

You don’t have to eliminate sugar all at once. Start by reducing the sugar in your coffee, switching to unsweetened drinks, or cutting portion sizes of desserts. Gradual changes allow your taste buds to adjust, making it easier to stick to your new routine without feeling deprived.

By incorporating these five rules into your daily life, you’ll naturally reduce sugar, improve your energy, and take control of your health—all while still enjoying the foods you love. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fact-Checked

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

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

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

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


Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

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

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

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

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

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

You Need to Drink Lots of Water

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

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

She Suggests Eating These 12 Foods

,Kale,Cabbage,leafy,greensShutterstock

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

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

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

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

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

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

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

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.