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7 Surprising Causes of Overnight Weight Gain

Just because you weigh more, doesn’t mean you are getting fatter, says one expert.

Leah Groth
By Leah GrothApr 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Woman laying on bed in night with her eyes opened.
Shutterstock
Leah Groth
By Leah GrothApr 26, 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
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Nutrition & Diet

The scale can play tricks on you. One day, you weigh yourself, and the next, the scale has jumped up a few pounds. Did you really gain weight overnight? According to Andrew Holmes (@andrewholmes79), a fitness and weight loss coach who regularly shares videos setting the weight loss record straight, there are seven reasons why the scale “jumped up overnight.” In a recent video, he explains that they all have something in common: They have “nothing to do with fat gain,” he says, advising his followers to “stop freaking” out over the number on the scale. Here is what he says could be the culprit – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, thinks about it.

Reason 1: Constipation

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

The first reason you might be bloated? Constipation. If “you haven’t had a good poop in a few days,” it can show up on the scale, he maintains.

Reason 2: Hormonal Changes

woman clutching her stomach with her hands in discomfortShutterstock

Hormonal changes, especially during that time of the month, can lead to fluctuations on the scale and leave ladies “a little bloated,” he says.

RELATED: 7 Lifestyle Factors Slowing your Metabolism to Crawl

Reason 3: Sodium

Salt Shaker, Salt, Food.Shutterstock

Did you eat a lot of salt yesterday? “Maybe you had too much sodium yesterday, and this is causing your body to hold onto a little extra water,” he maintains.

Reason 4: Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can also lead to extra numbers on the scale, as it “leads to hormonal changes, and that causes water retention,” he says.

Reason 5: Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Not getting enough sleep can even add pounds. How? Sleep impacts stress, “which causes, you guessed it, more water retention,” he says.

Reason 6: Inflamed Muscles

young sporty woman shoulder pain from workout in the gymShutterstock

Did you hit the gym yesterday? If “you had a tough workout yesterday and now your muscles are inflamed or swollen,” it might translate to a spike on the scale.

Reason 7: Building New Muscle

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Also, if you have been lifting weights and working out a lot, “getting strong” and “building new muscle,” the scale might go up.

Our Expert Agrees

tara_collingwood7Tara Collingwood

Body Network’s Resident RDN, Tara Collingwood is in agreement with all of Holmes’ reasoning. “The biggest reason the scale fluctuates is fluid balance,” she says. “Water weighs a lot and can change the scale by one to four (or more depending on your body size) pounds in a day! Hormones, exercise, bathroom habits, food intake, salt intake, etc., can all significantly affect these numbers.”

RELATED: I Lost 30 Pounds With This Simple Change

Here’s How to Know if You Are Building Muscle or Adding Fat

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“If you see the scale continuing to climb over a few days to a week, then either you have a chronic condition of fluid gain, or you are gaining weight, but it could also be that you are gaining muscle,” she says. You might want to gauge this by how your clothes fit. “If your clothes fit great, but you’ve gained a few pounds, AND you’ve been lifting weights, then it could indeed be muscle,” she says.

💪🔥Body Booster: Weighing yourself isn’t always the best measure of fat loss. Instead of only relying on the numbers, try on clothes and assess how they fit.

@andrewholmes79

7 reasons the scale jumped up overnight that have nothing to do with body fat gain. #fatlosstips #weightlosstips #nutritiontips #workouttips #healthyeating

sustainable weight lossweight loss

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Nutrition & Diet

7 Surprising Causes of Overnight Weight Gain

Woman laying on bed in night with her eyes opened.
Shutterstock
Leah Groth
By Leah GrothApr 26, 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
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

The scale can play tricks on you. One day, you weigh yourself, and the next, the scale has jumped up a few pounds. Did you really gain weight overnight? According to Andrew Holmes (@andrewholmes79), a fitness and weight loss coach who regularly shares videos setting the weight loss record straight, there are seven reasons why the scale “jumped up overnight.” In a recent video, he explains that they all have something in common: They have “nothing to do with fat gain,” he says, advising his followers to “stop freaking” out over the number on the scale. Here is what he says could be the culprit – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, thinks about it.

Reason 1: Constipation

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

The first reason you might be bloated? Constipation. If “you haven’t had a good poop in a few days,” it can show up on the scale, he maintains.

Reason 2: Hormonal Changes

woman clutching her stomach with her hands in discomfortShutterstock

Hormonal changes, especially during that time of the month, can lead to fluctuations on the scale and leave ladies “a little bloated,” he says.

RELATED: 7 Lifestyle Factors Slowing your Metabolism to Crawl

Reason 3: Sodium

Salt Shaker, Salt, Food.Shutterstock

Did you eat a lot of salt yesterday? “Maybe you had too much sodium yesterday, and this is causing your body to hold onto a little extra water,” he maintains.

Reason 4: Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can also lead to extra numbers on the scale, as it “leads to hormonal changes, and that causes water retention,” he says.

Reason 5: Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Not getting enough sleep can even add pounds. How? Sleep impacts stress, “which causes, you guessed it, more water retention,” he says.

Reason 6: Inflamed Muscles

young sporty woman shoulder pain from workout in the gymShutterstock

Did you hit the gym yesterday? If “you had a tough workout yesterday and now your muscles are inflamed or swollen,” it might translate to a spike on the scale.

Reason 7: Building New Muscle

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Also, if you have been lifting weights and working out a lot, “getting strong” and “building new muscle,” the scale might go up.

Our Expert Agrees

tara_collingwood7Tara Collingwood

Body Network’s Resident RDN, Tara Collingwood is in agreement with all of Holmes’ reasoning. “The biggest reason the scale fluctuates is fluid balance,” she says. “Water weighs a lot and can change the scale by one to four (or more depending on your body size) pounds in a day! Hormones, exercise, bathroom habits, food intake, salt intake, etc., can all significantly affect these numbers.”

RELATED: I Lost 30 Pounds With This Simple Change

Here’s How to Know if You Are Building Muscle or Adding Fat

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“If you see the scale continuing to climb over a few days to a week, then either you have a chronic condition of fluid gain, or you are gaining weight, but it could also be that you are gaining muscle,” she says. You might want to gauge this by how your clothes fit. “If your clothes fit great, but you’ve gained a few pounds, AND you’ve been lifting weights, then it could indeed be muscle,” she says.

💪🔥Body Booster: Weighing yourself isn’t always the best measure of fat loss. Instead of only relying on the numbers, try on clothes and assess how they fit.

@andrewholmes79

7 reasons the scale jumped up overnight that have nothing to do with body fat gain. #fatlosstips #weightlosstips #nutritiontips #workouttips #healthyeating

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
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Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

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

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

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

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

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

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

Nutrition & Diet

6 Metabolism Mistakes Making Women Over 40 Gain Weight

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Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.

Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

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"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

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

Solution: Make Hydration a Priority

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Signs You're Eating Too Much Sugar

Autumn_Bates80
Copyright autumnelle_nutrition/Instagram/Shutterstock
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Causes of "Hidden" Fat, According to Science

Overweight stomach (shallow focus)
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Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

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Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

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Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

RELATED:6 Tips for Simple Meal Planning From a Coach

Alcohol

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According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

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Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

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It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

RELATED:I Lost 40 Pounds by Tracking My Macros, Here’s How You Can Do It Yourself

Healthy Fats

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Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

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If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

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Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Red Flags You're Eating Too Many Carbs, According to a Doctor

Dr. Mindy Pelz
Copyright Dr. Mindy Pelz/YouTube
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

Understanding the Carb Effect

Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

Your Energy Crashes After Meals

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The first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

You Can't Control Your Cravings

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

Constant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

Your Weight Loss Has Stalled

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If you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

Your Skin Is Breaking Out

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Your complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

Not All Carbs Are Created Equal

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Dr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

Try the One-Week Natural Carb Challenge

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Ready to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

Listen to Your Body's Signals

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Your body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

Morning Matters Most

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Be especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

Finding Your Personal Carb Balance

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The key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

Trust Only Your Doctor With Dosing Decisions

When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.

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

It's Not As Complicated As The Internet Claims

Woman holds a pen injection for diabetics and lowering blood sugar, close up. Diet and lose weight. Medical device for weight loss

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The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

Water Will Save Your GLP-1 Experience

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The simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

Your Journey Won't Look Like Anyone Else's

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Comparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."

RELATED:20 Possible Ozempic Side Effects

Therapy Is The Missing Prescription

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Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

Adopt The 80/20 Rule For Sustainable Success

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Rigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

Document Your Transformation

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The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.

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

Counting Isn't Always Necessary

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Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

Make Hydration A Priority Habit

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If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.

RELATED:20 Things to Avoid While on Ozempic

This Is A Transformation, Not Just Weight Loss

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The physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

The 15 Best High-Protein Foods to Build Muscle and Strength

Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

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While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

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Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

Chef cutting steak beef. Mans hands hold raw steak T-Bone on rustic wooden cutting board on black background. Cooking, recipes and eating concept. Selective focus.Shutterstock

Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

Raw peanuts or arachis, nuts,​28. PeanutsShutterstock

Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

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.​8. Versatile ShrimpShutterstock

Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

Texture and background of organic raw chicken eggs. Chicken eggs cover the frame.​Worst: Processed MeatShutterstock

With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

Woman hold bowl with cottage cheese, close up​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstock

Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

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Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

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While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

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Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

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With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. 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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