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Nutrition & Diet
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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.

I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

And I gained more confidence along the way.

Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
Ascending,Sugar,Cube,Graph,With,Descending,Arrows,Indicating,To,Reduce
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Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
Nutrition & Diet

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.

I Said Goodbye to Sugary Breakfast Cereals

Colorful,Sugary,Cereal,BackgroundShutterstock

Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED:Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

Delicious,Cold,Summer,Lemonade,With,Cucumber,And,Mint,On,AShutterstock

Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

Almond,Butter,Yogurt,Breakfast,With,Sliced,ApplesShutterstock

I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

Frozen,Grapes,On,White,BackgroundShutterstock

Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

Close,Up,Yellow,Cup,Of,Black,Coffee,Isolated,On,WhiteShutterstock

My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Processed Snacks Were Swapped for Whole Foods

Bowl,Of,Hummus,With,Carrot,Sticks,And,Chickpeas,,Top,View.Shutterstock

Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! 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

I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

Ascending,Sugar,Cube,Graph,With,Descending,Arrows,Indicating,To,Reduce
Shutterstock
Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
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.

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.

I Said Goodbye to Sugary Breakfast Cereals

Colorful,Sugary,Cereal,BackgroundShutterstock

Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED:Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

Delicious,Cold,Summer,Lemonade,With,Cucumber,And,Mint,On,AShutterstock

Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

Almond,Butter,Yogurt,Breakfast,With,Sliced,ApplesShutterstock

I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

Frozen,Grapes,On,White,BackgroundShutterstock

Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

Close,Up,Yellow,Cup,Of,Black,Coffee,Isolated,On,WhiteShutterstock

My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Processed Snacks Were Swapped for Whole Foods

Bowl,Of,Hummus,With,Carrot,Sticks,And,Chickpeas,,Top,View.Shutterstock

Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Girl,Measuring,Waist,Circumference,After,A,Grueling,Workout,,Isolated,On
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Leah Groth
By Leah GrothNov 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Breakfast used to be the most chaotic part of my day—and it showed in my weight and energy levels. My mornings were either filled with sugary, processed foods or skipped entirely, leaving me tired, irritable, and prone to overeating later. But everything changed when I decided to revamp my breakfast routine. By making four intentional changes, I not only lost 12 pounds in just three weeks but also felt more energetic and focused throughout the day. These small but powerful adjustments made a huge difference, and they can do the same for you.

I Focused on High-Protein Meals

Breakfast,Background.,Fried,Eggs,With,Spinach,,Feta,Cheese,On,StoneShutterstock

Protein became the backbone of my breakfast, and it was one of the most impactful changes I made. Instead of sugary cereals or pastries, I started eating eggs, Greek yogurt, or protein-packed smoothies. For example, my favorite breakfast became scrambled eggs with spinach and a sprinkle of feta cheese. On busier mornings, I blended almond butter, unsweetened almond milk, a scoop of protein powder, and frozen berries into a smoothie. These options kept me full for hours, preventing the mid-morning hunger pangs that used to send me to the vending machine. By starting my day with protein, I stabilized my blood sugar and supported my body’s fat-burning processes.

RELATED:Nutrition Coach Shares 4 Filling “Lazy” Meals Under 500 Calories to Lose Fat

I Packed in More Fiber

Overnight,Oats,With,Chia,Seeds,And,Fresh,Strawberries,And,BlueberriesShutterstock

Adding fiber to my breakfast routine transformed my eating habits. Foods like oatmeal, chia seeds, and whole-grain toast became staples. One of my go-to breakfasts was overnight oats made with almond milk, chia seeds, and a handful of fresh berries. Not only was it quick and convenient, but it was also incredibly satisfying. Fiber helps regulate digestion and keeps you full for longer, which meant I could easily go from breakfast to lunch without feeling the need to snack. This change helped me cut down on unnecessary calories while supporting my weight loss goals.

I Ditched Sugary Drinks

A,Glass,Cup,Of,Fresh,Green,Herbal,Tea,With,Lemon,Shutterstock

Sugary coffee drinks used to be a daily indulgence that I didn’t think twice about—but those calories added up fast. I traded caramel lattes for black coffee with a splash of almond milk or a sprinkle of cinnamon. On days when I craved something warm and comforting, I opted for green tea with a touch of honey. These simple swaps significantly reduced my sugar intake while keeping me hydrated and energized. Over time, I began to appreciate the natural flavors of coffee and tea, and I no longer missed the sugary syrups.

I Planned Ahead for Busy Mornings

Keto,Or,Low,Carb,Diet,Breakfast.,Egg,Muffin,Cups,OrShutterstock

Skipping breakfast used to be a common habit when I was short on time, which led to overeating later in the day. To combat this, I started prepping my breakfasts in advance. I made batches of egg muffins loaded with vegetables or portioned out ingredients for smoothies the night before. Having these ready to go made my mornings stress-free and ensured I always had a nutritious meal. This small habit kept me consistent and helped me avoid the temptation of grabbing fast food or skipping breakfast altogether.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

I Cut Out Empty Carbs

Avocado,Toast,With,A,Perfect,Poached,Egg,On,Top,WithShutterstock

One of the biggest changes was eliminating refined carbs from my morning routine. Bagels and white toast were replaced with whole-grain options or protein-rich alternatives. For instance, instead of a plain bagel with cream cheese, I started having whole-grain toast topped with avocado and a poached egg. The difference in how I felt was immediate—I stayed full longer, had more energy, and avoided the mid-morning energy crashes that refined carbs used to cause. Cutting out these empty calories was a crucial step in creating a healthier, more balanced breakfast.

By focusing on protein, fiber, reducing sugar, and planning ahead, I turned breakfast into a powerful tool for weight loss and better health. These changes helped me lose 12 pounds in three weeks and gave me the energy to tackle my day with confidence. If you’re ready to see results, start with your mornings—because what you eat at breakfast can set the tone for the entire day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

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Shutterstock
Christopher Roback
By Christopher RobackNov 28, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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.

Nutrition & Diet

6 Habits Nutritionist Dropped to Lose 134 Lbs

Christina Jordan
I Lost 134 Pounds After Saying Goodbye to These 6 Habits
Copyright Fit Body/Facebook
Christopher Roback
By Christopher RobackFeb 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

We've all been there – standing in front of the pantry, fighting the urge to grab that sugary snack we know we shouldn't eat. For Christina Jordan, a Board Certified Master Nutritionist at Fit Body Weight Loss, this struggle was all too real. After successfully losing 134 pounds and reversing Type 2 Diabetes, thyroid issues, and autoimmune conditions through healthy eating, she's sharing the key habits she had to break to achieve lasting success. If you're ready to transform your relationship with food, these insights could be exactly what you need.

1. Ignoring Water Intake

"You should be drinking one gallon of water a day," Jordan says in her post. "I know it's a lot, but those cravings for carbohydrates and sugars are often signs that you're dehydrated." She recommends carrying a gallon jug and gradually working up to the full amount, noting that proper hydration is crucial for managing cravings.

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

2. Removing Without Replacing

When it comes to breaking addictions, Jordan learned a valuable lesson: "You can't just remove an addiction; you have to replace it," she shares. "It's like ripping off a chunk of your skin – you create a gaping hole that needs to be filled." She suggests finding healthier alternatives, such as naturally sweetened beverages or herbal teas, to replace sugary sodas.

3. Skipping Essential Nutrients

"You have to have all three – protein, complex carbs, and healthy fats – to feel satiated," Jordan explains. She recommends incorporating specific foods like avocados (one per day) or a measured portion of almonds (9-12 count) to maintain balanced nutrition and prevent cravings.

4. Overlooking Physical Activity

"Don't give in to cravings – go do something else," Jordan advises. "Even 10 minutes of exercise will totally calm your sugar cravings." She personally uses exercise as a powerful tool to reprogram her brain's response to sugar cravings, often choosing to walk or use the treadmill when cravings strike.

5. Expecting Immediate Results

"Breaking an addiction takes time," Jordan reminds us. "You're not going to quit craving sugar forever after one day." She explains that it takes approximately 67 days for the brain to heal and form new neural pathways, making it essential to maintain consistency during this period.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

6. Fighting Cravings Without a Strategy

Jordan shares a unique approach to managing cravings: "I have a little band on my wrist that I've been wearing for about 11 or 12 years. Whenever my brain starts to get out of control, I give that little band a tiny snap." This simple technique serves as a pattern interrupter, helping to maintain focus on health goals.

The Science Behind Sugar Addiction

"Breaking sugar is harder than breaking a cocaine addiction because the brain fires off the same way as cocaine," Jordan reveals. She points out that sugar's societal acceptance makes it particularly challenging to overcome, as it's present in many everyday situations and celebrations.

Managing the Transition

"If you're snapping at your kids or family, here's the deal: make sure you're getting enough healthy fats," Jordan advises. She suggests incorporating MCT oil into smoothies, protein shakes, or beverages to help manage mood swings during the sugar detox process.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Finding Healthy Alternatives

Jordan shares her personal strategy for replacing sugary drinks: "I discovered amazing, naturally sugar-free, organic iced teas that taste delicious. I sweeten them with lemons, limes, or oranges." She emphasizes the importance of being open to trying new options and finding what works for you.

The Path to Success

"After a while, your brain will heal those neural connector pathways," Jordan encourages. She maintains that with a 90-day commitment to new habits, you can successfully overcome sugar addiction. "It gets easier because your body heals, your brain heals, and new, better habits replace the old ones." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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